Abaningi baye bezwa ngezakhiwo ezizuzisayo zegatsha lomzimba womuntu. Ngempela, lo mthombo wemvelo we-fiber ubaluleke kakhulu kumuntu wanamuhla, ekudleni kwawo, njengokubusa, hhayi eziningi zemifino nezithelo. Kusukela kulesi sihloko uzothola ukuthi ibhamini iyasiza kakhulu, yimuphi umphumela omuhle emzimbeni womuntu.
Izinzuzo zegatsha
Noma yiliphi igatsha igobolondo elichotshoziwe lezitshalo zokusanhlamvu, eliqukethe i- fibre eminingi. Uma ukudla kwakho kwansuku zonke kungaphansi kokusanhlamvu, imifino, izithelo nemifino, khona-ke umzimba kungenzeka uhlushwa ukugqilaza kanye nezinkinga ngepheshana lomzimba.
Ukungena emzimbeni, i-cellulose ayigciniwe, kepha idlula lonke isisu namathumbu, njengebhashi, ukuqoqa ubuthi, ubuthi kanye nokuthuthukisa i-peristalsis. Ukufakelwa kwamagatsha kuyindlela enhle yokwenza ukuhlanzwa okuyinkimbinkimbi, ukwandisa umzimba, ukuletha umsebenzi wesisu nesisu semvelo.
Okushiwo kuphela: i-bran - ukudla kunzima, futhi uma unezinqubo zokuvuvukala esiteji sokuqeda amandla (i-gastritis, i-colitis noma isilonda), kungcono ukwenqaba ukwamukela. Ingabe i-bran iyasiza kulokhu? Cha, kuzocasula i-mucosa eyonakalisiwe kakade.
Yimuphi uhlamvu olungcono ukulahlekelwa isisindo?
Ngaphambi kokunquma i-bran ewusizo kakhulu, kuyafaneleka ukuqonda umbuzo walokho abayikho. Okuthandwa kakhulu yizinhlobo ezintathu - i-oatmeal, i-rye nekolweni. Ukwakhiwa kwamavithamini namaminerali kuzo zonke kuyafana - umehluko wukuthi kuphela kwinani lezici ezithile.
Ihlukile kokuqukethwe kwekhalori:
- rye bran - 220 kcal per 100 g;
- i-oatmeal - 246 kcal nge-100 g;
- ukolweni - 165 kcal per 100 g.
I-oat bran iyona elula kunazo zonke, kunezintambo eziningana zokugcoba ekubunjweni kwazo, futhi i-rye kanye nokolola kuneziqhumane kakhulu, futhi kunama-fibrous insoluble. Uma unesisu nesifo sofuba,
Ungathatha kanjani amagatsha?
Ibhande elincane - elihle kunazo zonke ukusebenzisa futhi eliwusizo ekulahlekelweni kwesisindo. Vele ufake ama-1-2 wezipuni ku-ingilazi ye-yogurt noma eminye imikhiqizo yobisi omuncu, uphuze lesi siphuzo kuqala, futhi kamuva kabili ngosuku. Kubalulekile ukwethula i-fibre ekudleni kancane kancane, ukuze kungabi ukucindezeleka emzimbeni futhi kungabangeli ukusabela okungadingekile.
Kubalulekile ukuthatha amanzi amaningi - 1.5-2 amalitha ngosuku. Lokhu kuzosiza ukuguqula ukwemukelwa kwegatsha kube ukuhlanzwa okugcwele. Sebenzisa izifundo zabo izinsuku ezingu-10-14 izikhathi eziningana ngonyaka.