Kuwana fibhi yakakwana mukudya kwako ndeimwe yezvinhu zvakakosha zvekuti chirwere chetachiona chinoda kutevera sechikamu chekubudirira kwekurasikirwa kweprogram.
Makomborero eFiber kune vashandi veTroroid
Fiber ine zvikomborero zvakawanda kune vose, asi kunyanya kune vanhu vane utachiona husingaitiki-hypothyroidism - vari kuedza kuderedza uremu.
- Fiber inobatsira nekudzivirira. Vanhu vane hypothyroidism kazhinji vakaderedza kudya, uye kusagadzikana kusingaperi kunonyunyuta, kunyange kana utachiona husingashandisi huri kurapwa. Kuwana zviyero zvinokwana zvefiber zvinogona kubatsira kukurudzira nguva dzose mumakumbo ekufambisa, uye kubvisa kuvhiringidzwa kusingaperi.
- Fiber inogona kuderedza shuga yeropa inopinda. Zvokudya zvepamusoro zvakagadzirwa zvishoma nezvishoma, uye shuga dzavo dzinosunungurwa zvishoma nezvishoma. Izvi zvinoreva kuti izvi zvinodyiwa zvine "pasi glycemic index ". Kusarudza zvokudya zvakakwirira-fibiti zvino, zvino, zvinobatsira kushandura zvinoshamisa mukushuga kweropa, uye kuwedzerwa kunokonzerwa nekugara kwe insulin (insulin resistance) iyo inogona kukura. Zvinetso zvakakodzera kunyatsogadzirisa marubhaidhiji uye kushandiswa kweglucose inowanzove yakajairika muvatachiona hwehutano, avo vanotarisana nehuwandu hwehuwandu hwekuchengetedza insulin .
- Fiber inogona kubatsira kuderedza glycemic mutoro wezvokudya. Kunze kwekusarudza zvakanyanya-fiber, iwe unogonawo kutora fiber zvinowedzera pamwe nezvokudya zvepamusoro-glycemic, uye nenzira yakati, "shandura" zvokudya zvakanyanya-glycemic muzvokudya zvishoma-glycemic. Semuenzaniso, kana uchifanira kuva neshuta yakadai, kana ndiro yepasta - zvose zvakakwirira mune shuga uye yakakwirira pamusoro penhepfenyuro yeglycemic - dzimwe nyanzvi dzinokurudzira kutora zvinokanganisa zvinyorwa zve psyllium nezvokudya zvako. Psillium inonyanya kugadzirisa fiber, uye kana inotorwa pamwe neyekudya-yakanyanya-glycemic, inogona kubatsira kunonoka kudyiwa uye kuderedza glucose spikes izvo zvinowanzoitika mushure mekukwirira kwe-glucidhyrate kana kudya.
- Fiber inogona kubatsira kuderedza cholesterol. Zvokudya zvakakwirira zvinogona kubatsira kuderedza cholesterol isina kunaka. Cholesterol yakakura inogona kuva chiratidzo chekusapomerwa hypothyroidism , uye inowanzoonekwawo kunyange kune iyo inorapwa nokuda kwetachiona isina kushandiswa.
- Fiber inogona kukubatsira kuti uremerwe uremu . Zvokudya-zvepamusoro zvinotora nguva yakareba kuti zvidye, uye zvinokuzadza iwe zvakakurumidza.
Sezvandakanyora mubhuku rangu, The Thyroid Diet Revolution :
Chimwe chekudzidza chakawana kuti kuwedzera magiramu 14 pazuva re fiber kwakabatanidzwa ne 10% kuderera kwekudya kwemuviri uye muviri, uye kuora kwemaundi 5 pounds pamwedzi mina.
Mune imwe dzidzo, pakati peboka revakadzi makumi mashanu makumi mashanu vaikwanisa kuwandisa, zvichienderana nekodori 1200 pazuva, kwemavhiki makumi maviri nemana, hafu yakapiwa fiber supplement, hafu yakagamuchirwa placebo. Vakapiwa magiramu 6 e fiber pazuva kuti vatange, kusvika kusvika 4 gramu. Mushure mokurapa, fiber boka rakarasikirwa nehuwandu hwema 17.6 pounds zvichienderana ne1276 pounds muboka re placebo.
Ndeapi Fiber Inodiwa Iwe Unoda?
Varume kusvika 50 vanowanzoda 30 gm 40 gm fiber pazuva, uye vakadzi vanoda kusvika 25 kusvika ku30 gramu. Zvokudya zvekuAmerica, zvisinei, zvinosanganisira makirogiramu 10 pazuva kana kuti zvishoma zve fiber.
Nzira Yokuwana Nayo Zvakakwana Fiber
Iwe unoda kuisa zvinhu zvakawanda sefiber-richine zvokudya sezvaunokwanisa. Nyanzvi Yedu Yokurasikirwa Nechipfuva Malia Frey ane mhando yakanaka kwazvo ye-high-fiber foods. Asi chengetedza mupfungwa, varwere vakawanda vane utachiona hunocherechedza zviyo, uye kunyanya, gorosi, saka zvakanyanya-fiber mbeu, chingwa uye pastas zvinogona kutumira fiber, asi zvinogonawo kukanganisa kuora kwemaitiro. Paunoshandisa fiber kuti ubatsire kuora muviri, iwe unoda kutarisa kune yakakwirira-fibhi yemiriwo, maruva, nyemba, marimu, mbeu, uye zvishoma, michero.
Iwe unofanirwa kudya zvokudya zvakawanda kuitira kuti uende kune zvakananga fiber mazinga. Kuti usvike kune zvakanakisisa kudya kwe fiber pazuva, iwe pachako unofanira kunge uchiwedzera fiber supplement, kunze kwekusimbisa kudya kwefiber-richine zvokudya mukudya kwako.
Tanga kunonoka, usabva kubva "10 kusvika ku30" mune rimwe zuva - iwe unofanirwa kupa nguva yako yepamuviri nguva yekugadzirisa, uye kuwedzera zvakanyanya fibiti nokukurumidza zvinogona kukonzera kusagadzikana.
Fiber Supplements
Iko kune zvakasiyana zvakasiyana-siyana zvefibhesi zvinowanikwa. Zvandinoda zvinosanganisira:
- Psyllium. Chimwe chidzidzo chakawana kuti vakadzi avo vakatora magiramu 20 e-psyllium vasati vadya vaidya mafuta mashoma, uye vakanzwa zvakakurumidza munguva yezvokudya izvozvo, vachibatsira nekurema. Psycholum husk inowanikwa mune zvigadzirwa zvemabhizimisi seMetamucil. Iwe unogonawo kuwana pidhilum powder, kana kuti fomu yangu yakasarudzwa, mu capsules. Psillium haina mari, uye iyo inotorwa mu capsules, inoshandiswa nyore nyore, uye iri nyore kutora - kwete kunwa dutu, sludgy fiber powder mumvura.
- Guar Gum - Guar gum is high-fiber supplement. Inowanikwa mune fiber yakakurumbira yemuchina, Benefiber, iyo inouya semafuta. Kusiyana nedzimwewo fiber, kusanganisira psillium, guar gum inopinda zvachose muzvinwiwa (semvura, mvura kana smoothies), pasina grit kana zvakawanda. Iwe unogona kuwedzera zviri nyore kune jisi kana mvura, uye hauna kutora - hauzombozivi kuti iripo.
Mirayiridzo inokosha Pamusoro peFiber kune Vatachiona Vehutano
Kana ukashandura kubva kune zvakaderera-fibiti kusvika kune zvakanyanya-fiber, pane zvinhu zviviri zvaunofanira kuchenjerera pamusoro pekudya kwako.
Chokutanga, nyatsotarisa kuti uri kutora mushonga wako wekiroriki kweawa imwe usati wadya kana kunwa kofi mangwanani, naizvozvo kuisa kwako hakuna kuora. Zvokudya zvepamusoro-fibhi zvinogona kuchinja zvakanyanya maitiro ako emishonga ehutachiona, saka kusvika masvondo matanhatu kusvika masere mushure mekutanga kudya kwepamusoro-fibhi, iwe unofanirwa kuve nehutachiona hwako huongororwa kuti uone kuti haudi kuchinja kuwedzerwa.
Chechipiri, chengetedza nezvemajicing yakasvibirira emiti yemupfudze . Miti yakafanana kare uye sipinashi yakakwirira-fiber, uye inowanikwa mu smoothies. Kana yakasvibira, zvakadaro, iyo yakakwirirawo mu " goitrogens ," makemikari anowanzoitika-zvishoma anokwanisa kuderedza utachiona, awedzere utachiona ( goiter ), uye kunyange kutengesa hypothyroidism. Kupisa mvura kana kusinganwi kubika iyi miriwo isati yasvika juicing inogona kubvisa zvakawanda zve goitrogenic ngozi.