UMary Allen
Izinja ziyizilwane ezidla inyama, lokho akunakuphikiswa.
Umbuzo uphakama ngokuthi kungani ukudla okuningi kwekhwalithi ephezulu kunemifino. Ingabe lokho kuyadingeka futhi ingabe umngane onemilenze emine uyayithanda?
Izimpendulo azilula kangako. Iqiniso liwukuthi imifino nezithelo zibalulekile ezinjeni 'ukugaya. Ngaphezu kwalokho, izingxenye zokudla ezisekelwe esitshalweni zinikeza amavithamini adingekayo kanye namaminerali.
Imicu yemifino isiza ukugaya
Ukuze ukugaya kwezinja zethu kusebenze ngaphandle kwezinkinga, isilwane kufanele sidle inani elithile lezingxenye zokudla ezinzima noma ezingagayeki.
Le micu ebizwa ngokuthi yi- dietary fibers igcwalisa amathumbu futhi isiza ukudla ukuthi kuthuthwe futhi kukhishwe ngokushesha.
Iyini i-fiber yokudla ezinja?
I-Fiber iyini ingxenye yokudla engagayeki. Ikakhulukazi iphuma ekudleni kwezitshalo njengezithelo nemifino. Imicu yokudla ihlukaniswe ngezigaba ze encibilikayo emanzini futhi engancibiliki emanzini.
Nakuba lezi zinto zingamuncwe ngokuqondile emathunjini, i-fiber idlala indima ebaluleke kakhulu ekugayekeni kokudla emgudwini wamathumbu.
Imicu enjalo itholakala ngokuyinhloko kokusanhlamvu, okusanhlamvu, izithelo nemifino.
Ikuphi ifayibha efakwe ohlwini?
Njengohlobo lokusanhlamvu, i-rye inokuqukethwe okuphezulu kwe-fiber. Lokhu kulandelwa amantongomane nezithelo ezomisiwe njengama-alimondi, amakhiwane, amadethi, namaplamu.
Uma kukhulunywa ngokusanhlamvu, i-rye crispbread ne-oatmeal ziyagqama. Uma kuziwa esithelweni, ama-blueberries nama-kiwi ane-fiber ephezulu. Ama-apula nobhanana kuqukethe i-fiber elingana nengxenye.
Okuqukethwe kwe-fiber ngamagremu ku-100 g yokudla
Ungathola imininingwane enemininingwane ekudleni ngakunye ngokuchofoza igama ohlwini:
- I-Rye crispbread 14.1 g
- Ama-oats aqoshiwe 9.5 g
- Izinhlamvu zommbila 7.7 g
- Ama-alimondi 9.8 g
- Amakhiwane 9.6 g
- nezinsuku 9.2 g
- Ama-Plums 9.0 g
- aluhlaza okwesibhakabhaka 4.9 g
- ikiwi 3.9g
- Apple 2.3g
- Ibhanana 2.0g
- Izambane 1.9g
- I-lettuce yeqabunga 1.6 g
Phakathi kwemifino, amaklabishi athanda Brussels amahlumela futhi ukholifulawa unokuqukethwe okuphezulu kwe-fiber. Nokho, ngenxa ye umphumela we-flatulent, azifanele izinja. Amazambane namasaladi amaqabunga afaneleka kangcono kulokhu.
Kunoma yikuphi, imifino kanye izithelo ziyimithombo ekahle yefiber yokudla. Okusanhlamvu nemidumba njenge ubhontshisi or insimbi ingaba nemiphumela emibi yezempilo ezinjeni.
Kubalulekile ukunciphisa inani i-fiber eluhlaza. Uma umngane wakho onemilenze emine edla kakhulu, lokhu kungaholela isifo sohudo.
Imifino nezithelo nakho kunempilo enja
Imifino nezithelo nazo zinikeza izinto eziningana zezitshalo zesibili ezinomthelela omuhle empilweni yabangane bethu abanemilenze emine.
Izibonelo zifaka carotenoids okutholiwe izaqathi, ama-apula, Futhi isipinashi. Asekela amasosha omzimba, alwa nomdlavuza futhi avimbele ukulimala ku-nucleus yeseli.
saponins i-cholesterol ephansi futhi ibhekwa njenge-anti-inflammatory. Isipinashi kanti imidumba inenani eliphezulu.
Ama-phenolic acid nama-flavonoids zitholakala cishe kuzo zonke izitshalo. Banemiphumela elwa namagciwane kanye ne-antioxidant.
I-Monoterpenes, okuthiwa ivimbela umdlavuza, itholakala kuma-apula, amabhilikosi, raspberries, Futhi amajikijolo.
Yiziphi imifino ongayidla?
Empeleni, izinhlobo eziningi zezithelo nemifino zifanele izinja.
Lezi zithako ngokuvamile sezivele zifakiwe namuhlaOkuphakelayo okuphelele kwesimanje. Ngakho-ke, akudingeki ukuthi uphakele inja yakho okwengeziwe ulethisi, ama-apula, noma isipinashi.
Kubaluleke kakhulu ukungeza i-fiber yemifino uma uthanda phakela inja yakho iluhlaza. Kuhle ukubilisa kancane noma ukuhlanza imifino. Lokhu kwenza kube lula ukuthi inja igaye.
Vele, kukhona nalabo abasebenza nabo endlini abangabeki nzuzo nhlobo ezithasiselweni zokuphakelayo ezisezingeni eliphezulu. Kulesi simo, into efanelekile ukuhlanza ukudla okunempilo futhi ukuxube nenyama noma i-offal.
Uma ungathanda ukulungiselela isilwane sakho isidlo semifino esihlanzekile, ungakhohlwa ukuxuba uwoyela wezinga eliphezulu. Amafutha aqinisekisa ukuthi inja ingakwazi futhi ukusebenzisa amavithamini ancibilikayo.
Ukunambitheka kuhlukile
Abafana bethu abathathu basabela ngendlela ehluke kakhulu ezithelweni nemifino. Alonso, wethu Hound udla zonke izinto eziluhlaza angazithola. Sesijwayele ukwenza abanye abanikazi bezinja bamamatheke lapho iluma isanqante njengehhashi futhi ishiya ezinye izibiliboco zilele.
Maui, wethu owesilisa oxubile, uthanda ama-apula. Uze amthathe ahambe naye uma emfice ehamba ngaphansi kwesihlahla.
Bobabili bayakuthanda nokudla ubhanana, ukhukhamba, noma ngisho utamatisi we-cocktail.
Nokho, uma usondela kakhulu kithi Chihuahua I-Tequila enezithelo noma imifino, uzothola iso elibi. Washwabana ikhala lakhe elincane elihle wabaleka. Ngaye, lezi zithako kufanele ziqotshwe ngokusemandleni futhi zifihlwe enyameni.
Qaphela, akuzona zonke imifino enempilo
Nokho, lapho ukondla imifino, khumbula njalo lokho akuzona zonke izinhlobo ezihambisana nezinja.
Kufanele ukugweme anyanisi eluhlaza futhi ugaliki. Izithako zabo zingadala umonakalo osongela ukuphila enja.
Amazambane aluhlaza, pepper, Futhi utamatisi ingaqukatha i-solanine ezingxenyeni eziluhlaza zesitshalo, ezinobuthi kuzo zombili izinja nakubantu.
Ukwatapheya unjalo impikiswano kakhulu. Akwaziwa ukuthi inobuthi noma iyingozi ezinjeni. Imibono ihluke kakhulu lapha. Ngokulinganayo akucaci imiphumela yamagilebhisi futhi amagilebhisi.
Umbuzo Ovame Ukubuzwa
Itholakala kuphi i-fiber yokudla eningi?
I-fiber yokudla itholakala kakhulu ezithelweni nasemifino, emikhiqizweni yokusanhlamvu, okusanhlamvu, amantongomane, imbewu, namakhowe. Akunandaba ukuthi yikuphi ukudla okunefiber ephezulu oyikhethayo, ingxube yemithombo eminingi ilungile.
Yiziphi imifino ene-fiber ephezulu?
Imifino nezithelo: Ikakhulukazi iklabishi (ukholifulawa, i-broccoli, i-kale, amahlumela aseBrussels, iklabishi elibomvu, iklabishi elimhlophe, iklabishi elimhlophe), kodwa isb. Izithelo ezomisiwe njengezinsuku, amakhiwane, ama-prunes, namagilebhisi omisiwe nazo zicebile kakhulu kuwo.
Ngabe izaqathe eziluhlaza zilungele izinja?
I-snack efanelekile. Njengokudla okulula phakathi kokudla, isanqante siqinisa amasosha omzimba enja yakho. Ngesikhathi esifanayo, izithako zezaqathi zivimbela ukuthambekela kwama-parasites nezifo ezibangelwa amagciwane. Imifino eluhlaza nayo iyisidlo esijabulisayo inja yakho engayihlafuna.
Ingabe i-oatmeal ine-fiber ephezulu?
I-oats egoqiwe iqukethe amagremu angu-10 we-fiber yokudla ngamagremu angu-100, ngakho-ke amagremu angu-300 we-oat flakes anele ukuhlangabezana nesidingo sansuku zonke esinconywayo.
Ngabe i-oatmeal ilungele izinja?
Ingabe i-oatmeal inempilo ezinjeni? Yebo, i-oatmeal inempilo kakhulu ezinjeni. Lokhu kubangelwa ngakolunye uhlangothi okuqukethwe okuphezulu kwamaprotheni ama-oat flakes, ngakolunye uhlangothi kumafiber amaningi okudla, amaminerali, kanye nezakhi zokulandelela, kanye neqiniso lokuthi kulula kakhulu ukugaya.
Nini ukusebenzisa oatmeal izinja?
Uma inja yakho inohudo noma izinkinga zesisu, i-oatmeal eyenziwe nge-oatmeal nayo ifaneleka kakhulu njengengxenye yokudla okulula. Ama-oat flakes anenani eliphezulu lama-carbohydrates (cishe ama-70%) futhi angumthombo omuhle kakhulu wamaprotheni ngenxa yamaprotheni awo aphezulu acishe abe ngu-15%.
Iyiphi i-oatmeal engadliwa yizinja?
Ukuze i-oatmeal igayeke kalula inja, kufanele iphekwe. Ungase ulikhumbule leli phalishi kusukela ebuntwaneni bakho. Kuze kube yilolu suku, i-oatmeal endala enhle iyathandwa uma uhlushwa izinkinga zesisu noma ukululama.
Ingabe i-cottage shizi ilungele inja?
I-Cottage cheese ingenye yemithombo engcono kakhulu yamaprotheni ezilwane ezinja, eduze kwemikhiqizo equkethe inyama. Yiqiniso, i-cottage shizi nayo iqukethe i-lactose, yingakho inani lokudla kufanele licaciswe ngosizo lomeluleki wokudla.
