Pane imwe nguva, zvimwe wakanzwa kuti iwe unofanirwa kudya kudya kwakakwirira, asi zvichida iwe hauzivi kuti sei kana sei.
Fibha ndiyo inotengeswa yegorobhahydrate inowanikwa mumichero , miriwo, mbeu yose, marumusi, marimu, uye mbeu. Fiber inobatsira kukuchengetedza uzere, inodhonza cholesterol kure nemoyo wako, inokurudzira marara nguva dzose uye inogona kubatsira kuchengeta ropa rekuisa glucose.
Zvinokurudzirwa kuti tinonwisa anenge 25-38g / zuva re fiber. Asi tsvakurudzo yakawana kuti kune vanhu ivavo vane chirwere cheshuga chechipiri, huwandu hwemafibvu kubva kune zvakakwana zvekudya - anenge ~ 30-50g / zuva nezuva - hunogona kubudisa maitiro ezasi echemu glucose achienzaniswa nechepasi-fiber kudya.
Maererano neAmerican Academy of Nutrition uye Dietetics pepa pepa, inofungidzirwa kuti kana zvikafu zvepamusoro zvakagadzirwa zvakanaka, chiyero icho glucose chinowanikwa muropa chinononoka uye insulin yakavharidzirwa yakaderedzwa. Utachiona kunononoka kwechinguva gastric kubvisa uye kudyiwa. Uongorori hwekuongorora hunoratidza kuti kunonoka kwekudya kunoderedza kunwa kweglucose, zvichiita kuti mushure mushure mekudya-soro yeropa uye kuwedzere kutora glucose kwenguva refu.
Paunowedzera fiber pane kudya kwako, zvinokosha kuti uite zvishoma nezvishoma. Kuwedzera fiber nokukurumidza kunogona kukonzera gesi, kubvisa uye kusagadzikana. Panguva imwe chete, wedzera kuwedzerwa kwemvura yako apo unowedzera fiber yako yekudya; izvi zvichabatsira kutora fiber pasi mararamiro ako ekudya.
Kuverenga Fiber Gramu
Kana iwe uri kutevera kudya kwakagadzirika kwemakinhydrate, zvichida haufaniri kuverenga fiber gramu zvakare. Asi, iwe zvirokwazvo unogona. Shandisa mazita ekudya izvo zvinezvo. Fibhi yakanyorwa pasi pemakrohydrates. Yeuka kuva nechokwadi chekuti iwe unotarisa hukuru hwekushumira. Semuenzaniso 2 Tsp yeAlmond butter ine fiber yefiber, asi iwe kana ukangodya 1 Tbsp pane iwe uri kuwana 1.5g ye fiber.
Zvokudya zvisina mavara zvakadai semichero nemiriwo zvinogona kuverengwa kuburikidza nekushandisa zvinhu zvakadai semapurogiramu, mabhuku, uye mawebsite.
Mazano Okusarudza Zvokudya Zvakawanda-Fiber
Paunenge uchitenga chingwa, zviyo, zviyo uye zvimwe zvokudya zvekudya, zvinangwa kutenga zvokudya zvinenge zviri pasi 3g ye fiber (5g kunyange zviri nani!). Iwe unoda kunyanya kushandiswa kwegorosi yako kuve nemafuta akazara. Nenzira, zviyo zvose zvine 100% yekernel yepakutanga - yose yebazi, germ, uye endosperm. Kuchengetedza zviyo zvakasimba kunowedzera kukosha kwekudya. Mukati, mbeu dzose dzine zvimwe zvinokosha zvinopesana nehutachiona zvisingawanikwi mumichero nemiriwo, uyewo mavitamini eB, vitamini E, magnesium, iron, uye fiber.
Iwe unogona kuziva chikafu segorosi rose nekuwana tambo yose yezviyo kana kutarisa zvinongororwa. Chinhu chokutanga chinofanira kutaura kuti "chakakwana." Semuenzaniso, oat yose, rye rose, gorosi rose.
Mienzaniso yezviyo zvakakwana zvinosanganisira:
- Amaranth
- Zvimwe
- Buckwheat
- Chibage
- Millet
- Oats
- Rice
- Rye
- Sorghum
- Teff
- Triticale
- Gorosi, kusanganisira marudzi akasiyana sepelpelled, emmer, farro, einkorn, Kamut, durum uye bulgar, kuputika gorosi uye gorosi maruva
- Wild rice
Zvokudya Zvine Zvakagadzirwa Fiber
Zvigadzirwa zvakawanda zvekudya mumusika zvine michina yakawedzerwa yakabva pamiti (zvakadai sezvibereko, zviyo zvakakwana, uye maruva).
Izvozvi marudzi ezvokudya anonzi maitiro ekushanda kana masimba asina simba. Zvichida kana kuti kwete mavara ematehwe akabudiswa ane ruzivo rumwechete (nokuda kwekudzivirirwa kurwisana nehutachiona hwehutano) sezvo fiber kubva kune zvakakwana zvekudya zvisati zvanyatsonzwisiswa. Unoda kudya kudya kwakakwana nguva dzose sezvaunokwanisa.
Nzira Yokuwana Nayo Zvakakwana Fiber Daily
Chinokosha chokudya fiber yakakwana ndeyokudya zvakasiyana-siyana zvekudya zvine utano, zvakadai semichero, miriwo, zviyo zvakakwana, marumusi uye nutswe uye mbeu mazuva ose. Ita chinangwa chako kudya imwechete michero kana yemiriwo pazvokudya zvose. Pasi apa uchawana muenzaniso wezuva rakanyanya kudya fiber.
Ndapota cherechedza kuti usati watanga kudya kupi zvayo mutsva unofanira kutaura nachiremba wako kutanga.
Sample High-Fiber Menu
Ichi samu menyu chinangwa chinoda kusvika 50 gramu ye fiber.
3 yakatsvaira mazai ega ne 1/3 avocado (3g fiber), 1/2 mukombe broccoli (2.5g fiber) uye 1/2 mukombe yakatswa tomate (1g fiber)
Zvikamu zviviri zvezviyo zvese zvezviyo (~ 6g fiber)
1/2 mukombe we raspberries (4g fiber)
Grilled chicken yemiti wrap
1 yakakura fiber yose yegorosi kuputira (5g fiber)
1/2 kapu yehairi (8g fiber)
1/2 mukombe yakanyorwa mushwa (1g fiber)
1/2 mukombe sauteed pepper (1g fiber)
3 oz yehuku yakakangwa
1 apulo (4g fiber)
12 maarumondi kana 1 Tsp almond kana peanut butter (2g fiber)
Kudya
5oz grilled salmon
6 gorosi yakagadzirwa nemafuta (3g fiber)
2/3 mukombe quinoa nekusasa yembudzi cheese uye 1/4 mukombe yakasimwa artichokes (8g fiber)
Snack: 1/2 mukombe wewaini strawberries (1.5g fiber)
Zvose fiber: ~ 50g / fiber zuva
> Sources
> American Academy of Nutrition uye Dietetics. Nzvimbo yeAmerica Dietetic Association: Utano
Zvinokonzerwa neDetary Fiber. J Ndokudya Assoc. 2008; 108: 1716-1731.
> Whole Grain Council. Yose Mbeu 101.