Ukupheka kanye namathiphu wokwengeza i-fibre e-soluble ekudleni kwakho
Ukudla okunomsoco we- fibre kungasetshenziswa indima ebalulekile enhliziyweni yakho-ukudla okunempilo. Ucwaningo luye lwabonisa ukuthi i-fiber ehlanganisiwe inezinzuzo ezihlukahlukene zezempilo, kufaka phakathi amazinga we- LDL we- cholesterol aphansi. I-American Heart Association ikhuthaza ukunciphisa okungenani amagremu ama-25 e-fiber nsuku zonke.
Kunezinhlobo eziningi ze-fibre e-soluble, kuhlanganise i-pectin, i-mucilage, ne-psyllium, futhi lezi zinkimbinkimbi ziyahlukahluka ngokuvumelana nezinhlobo zokudla ozidla kakhulu.
Nakuba ungathatha isithasiselo se-fibre soluble, kungcono ukufaka izinhlobo ezihlukahlukene zokudla kwe-fiber ekudleni kwakho kokuncipha kwe-cholesterol, ngoba lokhu kudla kungangenisa ezinye izakhi ezinempilo ekudleni kwakho. Yikholelwa noma cha, kunezinhlobo ezahlukene zokudla ezihambisana nefayibha ongafaka kuzo izinhlelo zakho zokudla zokudla kwe-cholesterol. Ukudla okulandelayo okunempilo okubalwe ngezansi kucebile ku-fiber okuhlangene, futhi kungakhululwa cishe noma yikuphi ukudla:
Zonke okusanhlamvu
Kunezinhlobo eziningi ezihlukahlukene zezinhlamvu ezigcwele eziqukethe i-fibre enesisindo, okufaka:
Njengoba kunikezwe izinhlobo eziningi zezinhlamvu eziphezulu ezikhona, kufaka phakathi kwazo nezitsha zakho ezinempilo-mgomo akufanele kube nzima kakhulu. Vele uqaphele ngokungeza usawoti omningi, ushukela, noma ibhotela kulezi zokudla okumnandi, okungaba nomthelela omubi ekudleni kwakho okunempilo uma kusetshenziswa kakhulu. Kungakhathaliseki ukuthi ufuna ukufaka isidlo esincane se-pilaf noma isobho eligcwele, elimnandi, lezi zokupheka ezinempilo zizokunika imibono yokuthi izitshalo zonke zingakwengeza kanjani ukudla okumnandi futhi okunempilo ekudleni kwakho.
Izithelo
Uma ucabanga nge-fiber, ama-apula ngokuvamile agcina engqondweni ngoba aqukethe amanani amaningi we-fibre e-soluble, i-pectin. Kodwa-ke, ezinye izithelo eziningi nazo ziqukethe ukuhlukahluka kwe-fibre e-soluble engasiza ukugcina amazinga akho e-cholesterol ephilile. Izithelo ziphezulu kwezinye izakhi, kuhlanganise namavithamini, ama-phytosterol, nama-antioxidants.
Izithelo zingakhokhisa ukunambitheka okwedlulele nobumnandi kwisidlo, ngaphandle kokuthi uqale ukufaka ushukela ocolile. Izithelo zingabuye zifakwe ezinhlobonhlobo zokudla - kungakhathaliseki ukuthi i-dessert, i-appetizer encane, noma ngisho nasenkambo enkulu.
Imifino
Imifino, kuhlanganise i-peas, i-broccoli, amazambane kanye nesilimo esidliwayo esinamagatsha anamanzi, iqukethe inhlanganisela ye-fibre e-soluble ne-fibre engenayo. Zibhekwa njengokudla okunemisebenzi ehlukahlukene kakhulu enekhilikhi encane kanye namafutha - okwenza kube ngcono kakhulu ekudleni kwakho kwe-cholesterol. Njengezinye izigaba zokudla eziphezulu ze-fiber ngenhla, imifino ingabuye ifakwe ezitsha eziningi ezahlukene. Ungadla imifino yakho eluhlaza noma ungaba ne-grill, u-steam, ugcobe noma ungawafaki kalula emafutheni omnqumo noma e-canola. Nakuba uzama, kufanele ugweme "ukhilimuza" ama-veggies akho, angangeza amafutha amaningi nama-khalori. Kumele futhi unciphise ama-dips kanye nama-sauces aphezulu emafutheni nashukela - ngoba lokhu kungaphinde ukwandise amakholori. Uma ufuna ukudla okumnandi, ukudla okuphezulu okufaka imifino, zama ezinye zokupheka ezinempilo:
Ubhontshisi
Amabhontshisi angumthombo onempilo we-fiber e-soluble. Lokhu, kuhlanganise neprotheyini yabo ephakeme kanye nokuqukethwe okunamafutha aphansi, yenza ubhontshisi ukuthi kube nokudla okuyizinhlamvu eziningi ezinempilo.
Kunezinhlobo eziningi zamabhontshisi ongafanelwa ukufaka okunempilo komunye wezintandokazi zakho ozithandayo, kuhlanganise nobhontshisi bama-cannellini, ubhontshisi bezinso, ubhontshisi omnyama namabhontshisi e-navy. Ezimweni eziningi, ubhontshisi angenza okungaphezu kokufanelekile okufakelwa amafutha angaphansi kwesokudla esidlweni. Amabhontshisi angabuye ahlanganise kalula nanoma yikuphi kokudla okungenhla ukudala isidlo esiphundu, sokugcwalisa, nokudla okunomsoco.
Imithombo
U-Whitney EN no-SR Rolfes. Ukuqonda Ukudla okunempilo, ku-14. I-Wadsworth Publishing 2015.