Ukupheka kunye neengcebiso zokongeza i-fiber e-soluble kwizidlo zakho
Ukutya okucebileyo kwi- fiber edibeneyo kunokudlala indima ebalulekileyo entliziyweni yakho-ukutya okunempilo. Ucwaningo luye lwabonisa ukuba i-fiber edibeneyo ineenzuzo ezahlukeneyo zezempilo, kubandakanya ukuthoba ngokunyanisekileyo amanqanaba e-cholesterol ye- LDL . I-American Heart Association icebisa ukutya okungenani ama-25 amagremu e-fiber nsuku zonke.
Kukho iintlobo ezininzi zefiber ezinqumlekileyo, ezibandakanya i-pectin, i-mucilage, kunye ne-psyllium, kwaye le micimbi iyahlukahluka ngokweentlobo zokutya ozidlayo.
Nangona ungathatha isongezelelo sefayibhile, kungcono ukubandakanya iintlobo eziphathekayo zokutya eziphathekayo kwi-cholesterol-yokunciphisa ukutya, ekubeni oku kutya kukuvelisa ezinye izondlo ezinempilo kwisidlo sakho. Yikholelwa okanye akunjalo, kukho uluhlu olubanzi lwezinto ezifayiliweyo ezifayili onokuzongeza kwiiplani zokutya zokudla kwe-cholesterol. Ezi zilandelayo zokutya okunempilo ezidweliswe ngezantsi zizityebi kwi-fiber e-soluble, kwaye unokungenwa kwiphina ukutya:
Amazimba
Zininzi iintlobo ezahlukileyo zee-grains ezipheleleyo eziqukethe i-fibre ene-soluble, kuquka:
Ukunikezelwa kweentlobo eziphezulu ze-fiber ezikhoyo, kubandakanywa nabo kwiintliziyo zenu ezifanelekileyo, akufanele kube nzima. Qaphela nje ngokungongeza ityuwa eninzi, ushukela, okanye ibhotela kule yokutya okumnandi, enokuba nefuthe elibi kwisondlo sakho esinempilo xa kusetyenziswa kakhulu. Ingaba ufuna ukufaka isitya esincinci se-pilaf okanye isobho esipheleleyo, i-recipe ephilileyo, iya kukunika iingcamango malunga nendlela iigrafi ezipheleleyo ezinokuncedisa ngayo ukutya okunomsoco kunye nempilo.
I ziqhamo
Xa ucinga ngefiber, ii-apulo zivame ukuza engqondweni ngenxa yokuba ziqulethe ixabiso eliphezulu le-fiber, i-pectin. Nangona kunjalo, ezinye iziqhamo ezininzi ziqulethe ixabiso elincinci le-fiber eline-soluble ezinokukunceda ukugcina i-cholesterol yakho inempilo. Iintlobo ziphezulu nakwezinye izondlo, kubandakanya iivithamini, ii-phytosterol, kunye ne-antioxidants.
Iziqhamo zinokuboleka ukunambitheka okongezelelweyo kunye nokuthabatha kwisitya, ngaphandle kokuba ufanele ubenze ukufaka ishukela ecocekileyo. Iintlobo zinokubandakanywa kwiintlobo ezininzi zokutya-nokuba ngaba i-dessert, i-appetizer encinci, okanye kwikhosi ephakamileyo.
Imifuno
Imifuno, kubandakanywa iifolisi, i-broccoli, iitapatata, kunye ne-celery, iqulethe inhlanganisela yefiber e-soluble kunye ne-fibre engenayo. Ziyabonwa njengento yokutya ephikisana kakhulu kunye neekhalori ezincinci kunye neoli-ezenza ukuba kubekho ukongeza kwi-cholesterol yokunciphisa ukutya. Nje ngezinye iindidi zokutya eziphezulu eziphezulu, imifuno ingabandakanywa nezitya ezininzi. Unokuyidla imifuno yakho eluhlaza okanye unokwenza i-grill, i-steam, i-roast okanye ilula ngokuyifaka emnqumlezweni okanye kwioli ye-canola. Nangona ulingela, kufuneka ubalekele "ukukrazula" izigulane zakho, ezinokubangela amaninzi amaninzi kunye neekhalori. Kufuneka unciphise iipops kunye neesukisi eziphezulu kwioli kunye noshukela - kuba ezi ziyakwandisa ukhalitha. Ukuba ukhangele ukutya okumnandi, okuphezulu okufakela imifuno, zama ezinye zokupheka eziphilileyo:
Iimbotyi
Iibhontshisi ziyimithombo enempilo yefiber. Oku, kunye neprotheni yabo ephakamileyo kunye ne-fat-content content, yenza iiimbotyi ukuhamba kwizinto ezininzi zokutya zentliziyo.
Kukho ezininzi iintlobo zeembotyi ezingakwazi ukufumana ukongeza okunempilo kwenye yezidlo zakho ezizithandayo, kubandakanya ubhontshisi be-cannellini, iiimbotyi zeentso, iinambumba ezimnyama kunye neembotyi ze-navy. Kwiimeko ezininzi, iimbotyi zinokwenza okungaphezulu kunokuba kufanelekile ukufaka indawo enesonka kwisitya kwisitya. Iibhontshisi zinokudibaniswa lula kunye naluphi na ukutya okulapha ngentla ukudala ukutya okunomsoco, ukuzalisa, ukudla.
Imithombo
U-Whitney EN kunye no-SR Rolfes. Ukuqonda Ukutya, 14. Publishing Wadsworth 2015.