Fiber e na le eng?

Batho ba bangata, ba sebelisa lihlahisoa, ba thahasella feela ka li-vithamine le limatlafatsi ho tsona, ba lebala ka ntho ea bohlokoa e thusang 'mele ho itlhoekisa - ke fiber . Ke e 'ngoe ea likarolo tse ka sehloohong tsa kakaretso ea nako e telele le tšehetso ea bophelo bo botle. E le hore o khone ho ja ntho ena ka bongata bo lekaneng, ke habohlokoa ho tseba hore na fiber e na le eng.

Taba ea pele hoa hlokahala ho fumana hore na e shebahala joang. Ka puo e bonolo ea motho, ntho ena ke ho fapana ha limela tsa semela, tse sa kenyelletsoeng ke 'mele ea rona. Ho fapana le lisebelisoa tse ling, ha e re tlise matla kapa li-vithamine tse sa tšoaneng, empa sena ha se fokolise bohlokoa ba sona. Fibelu e arotsoe ka ho qhibiliha le ho se tsitsitseng. Ea pele - e tloaelehileng boemo ba tsoekere maling, e boloka acidity ea mpa, e thibela mathata a pelo. Ea bobeli - e ntlafatsa boteng ba mala, e e sireletsa mefuta eohle ea maloetse le botenya.

Ke lijo life tse nang le fiber?

Lihlahisoa tsa meroho tse nang le fiber:

1. Meroho . Nomoro e kholo e kenngoa ka squash, mokopu, rantipole, likomkomere, langa le le lej, k'habeche, lierekisi tse tala, mefuta e fapaneng ea meroho.
2. Litholoana . Ho tsona, fiber e hlahisoa ka mokhoa oa pectin le cellulose. Bangoli - liapole, lipere, li-plums, li-orange, libanana le litholoana tsohle tse omisitsoeng.
3. Monokotšoai . Hoo e batlang e le monokotsoai kaofela ke mehloli ea fiber ea lijo, e lekaneng ka 200 g ea litlolo tse tala kapa fragole.
4. Linate . Ka lebaka la boleng bo phahameng ba phepo e nepahetseng, ho molemo ho ja likaroloana tse nyane. Ka holim'a tsohle li almonds le pistachios.
5. Lihlahisoa tsohle . Li karolo ea bohobe bo feletseng ba koro le li-bran, li fokotsa ka ho feletseng tekanyo ea k'holeseterole maling. Leka ho eketsa lijo le lijo-thollo ho menu ea hau.
6. Likhooa . Ka hare ho tsona, fiber e qhibiliha ebile ha e hlahe.

Lebelo la letsatsi le letsatsi ha lea lokela ho ba ligrama tse 30 tsa ntho eo, leha ho le joalo, sena se lokela ho etsoa butle-butle. Ntho ea bohlokoa ke ho eketsa tekanyo ea metsi a nooang, e le hore fiber e sebetse ka botlalo.

Lisebelisoa tse nang le fiber bakeng sa mala

Ho felisa ka ho feletseng bothata ba tsamaiso ea lijo, u lokela ho ja lijo tsena:

• litholoana le meroho, lithollo;
• oli ea meroho;
• lihlahisoa tse sa tšoaneng tsa lebese;
• chokolete e ntšo.

Bafuputsi ba re chokoleti le banana li na le li-laxative tse ntle haholo, ho fapana le meriana eo ba e ratang le monko o monate. Ho molemo ho ja lijo tse nang le fiber bosiu pele ho robala. Lihlahisoa tsena kaofela li tla thusa ho lelefatsa mocha oa 'mele oohle, ho sireletsa mala ho tloha mathata le ho theha mekhoa ea metsoele' meleng.

Lisebelisoa tse nang le fiber ea ho fokotsa boima ba 'mele

Ho felisa boima bo feteletseng, ntho ena e ke ke ea khoneha, kaha e na le eena ea satiety ea tla pele, 'me ha u fepe haholo. Fiber e thusa joang ho loantša boima bo feteletseng? Lipatlisiso tsa bongaka li bontšitse hore lijo tse nang le lisebelisoa tsa fibrous li potlakela ho senya, li tlatsa mpa 'me li sireletsa khahlanong le ho ja haholo. Sena se bolela hore 'mele o tla qeta butle-butle matla a mangata a tla hlaha ho tloha ho a sebetsanoang mafura.

Fiber e fokolang lijong ha e na thuso ho feta tse ling, hobane e lula 'meleng ka nako e telele le ho e hloekisa hamolemo, e ka lihlahisoa tse latelang:

• Litholoana le meroho e seng mefuta e mengata ;
• bohobe bo bohobe, ramone;
• lijo-thollo tse nang le lijo-thollo tse tiileng;
• raese e lefifi, e sootho;
• poone.

Haeba lijo tsa hau li ntse li se na lihlahisoa tsa fiber, hang-hang lokisa ho hloka toka. Ka mor'a nako u tla bona ntlafatso e kholo ea bophelo bo botle.