Panthawi ina, mwinamwake mwamvapo kuti muyenera kudya zakudya zakuthambo, koma mwina simukudziwa chifukwa chake kapena momwe.
Fiber ndi gawo lopanda mafuta m'magulu, masamba, mbewu zonse, nyemba, mtedza, ndi mbewu. Zida zapakhungu zimakuthandizani kuti mukhale odzaza, kukoka cholesterol kutali ndi mtima wanu, kulimbikitsanso kuti thupi lanu likhale lokhazikika komanso lingathandize kuchepetsa magazi m'magazi.
Ndibwino kuti tizingowonjezera pafupifupi 25-38g / tsiku la fiber. Koma kafukufuku wapeza kuti mwa anthu omwe ali ndi mtundu wa shuga 2, kutentha kwakukulu kuchokera ku zakudya zonse - pafupifupi ~ 30-50g / tsiku lililonse - kungapangitse miyeso ya m'magazi otsika poyerekeza ndi zakudya zochepa.
Malinga ndi nyuzipepala ya American Academy of Nutrition ndi Dietetics, amakhulupirira kuti pamene zakudya zam'mwamba zimayamwa, mlingo umene glucose umawoneka m'magazi ndi wochepetsetsa komanso kuti chitetezo cha insulini chichepetse. Maselo akuchedwa kuchepetsa kupuma kwachisawawa ndi chimbudzi. Umboni wofufuza umasonyeza kuti kuchedwa kwa chimbudzi kumachepetsanso kuchepa kwa shuga, zomwe zimapangitsa kuti dzuwa lisadye zakudya zamagazi komanso kuchepetsa kuchepetsa shuga.
Powonjezerapo mitsempha ya zakudya zanu, nkofunika kuti muzichita pang'onopang'ono. Kuwonjezera fiber msanga kwambiri kungayambitse gasi, kuphulika komanso kusokonezeka. Panthawi imodzimodziyo, yonjezerani kumwa kwa madzi pamene mukuwonjezera mavitamini anu; izi zidzakuthandizani kusuntha chiwerengero chanu cha m'mimba.
Kuwerengera Gramu Fiber
Ngati mukutsatira chakudya chokhala ndi makhabohydrate, simukusowa kuwerengeranso magetsi. Koma, ndithudi mungathe. Gwiritsani ntchito ma labelle pa zakudya zomwe ali nazo. Zida zamtunduwu zili m'munsi mwazakudya zonse. Kumbukirani kuonetsetsa kuti mukuwerengera kukula kwake. Mwachitsanzo, 2 Tsp ya mafuta a amondi ali ndi ma fiber, koma ngati mutadya 1 Tbsp pomwe mukupeza 1.5g wa mchere.
Zakudya zomwe ziribe malemba monga zipatso ndi ndiwo zamasamba zikhoza kuwerengedwa pogwiritsa ntchito zinthu monga mapulogalamu , mabuku, ndi intaneti.
Malangizo Osankha Zakudya Zam'mwamba Zambiri
Mukamagula mkate, tirigu, nyemba ndi zakudya zina zopangira zakudya, cholinga chake ndi kugula zakudya zomwe zili ndi vitamini (5g kuposa!). Mukufuna kuti mbeu yanu ikhale ndi mbewu zambiri. Mwakutanthawuza, tirigu wonse uli ndi 100% ya kernel yapachiyambi - yonse ya bran, nyongolosi, ndi endosperm. Kusunga njere kumathandiza kuti zakudya zizikhala bwino. Ndipotu, mbewu zonse zimakhala ndi mankhwala othandiza kwambiri kuti asapangidwe ndi zipatso ndi ndiwo zamasamba, komanso ma vitamini B, vitamini E, magnesium, iron, ndi fiber.
Mukhoza kuzindikira chakudya monga tirigu wonse mwa kupeza sitimayo yonse kapena kuyang'ana mndandanda wazitsulo. Choyamba chofunikira chiyenera kunena "zonse." Mwachitsanzo, mafuta onse, rye lonse, tirigu wonse.
Zitsanzo za mbewu zonse zimaphatikizapo:
- Amaranth
- Zosawerengeka
- Buckwheat
- Chimanga
- Millet
- Oats
- Mpunga
- Rye
- Mitengo
- Imani
- Triticale
- Tirigu, kuphatikizapo mitundu monga spelled, emmer, farro, einkorn, Kamut, durum ndi bulgar, kuphulika tirigu ndi zipatso za tirigu
- Mchele wam'tchire
Chakudya Chokhala ndi Zizindikiro Zambiri
Zambiri zamakudya pamsika zili ndi zowonjezera zowonjezera kuchokera ku zomera (monga zipatso, mbewu zonse, ndi nyemba).
Mitundu ya zakudya izi zimatchedwa fiberglass kapena masewera osagonjetsa. Mitunduyi imakhala yopindulitsa chimodzimodzi (mwachitsanzo: chitetezo ku matenda a mtima) monga chiwopsezo kuchokera ku zakudya zonse sichinamvetsetse bwino. Muyenera kudya zakudya zonse nthawi zonse momwe mungathere.
Mmene Mungapezere Zida Zambiri Tsiku Lililonse
Chinsinsi cha kudya mchere ndi kudya zakudya zosiyanasiyana monga zipatso, ndiwo zamasamba, mbewu zonse, nyemba ndi mtedza tsiku ndi tsiku. Pangani cholinga chanu kudya chipatso chimodzi kapena masamba pa chakudya chilichonse. M'munsimu mudzapeza chitsanzo cha tsiku la zakudya zam'mwamba kwambiri.
Chonde onani kuti musanayambe kudya zakudya zatsopano muyenera kulankhula ndi dokotala poyamba.
Menyu Yapamwamba-Mapepala
Mabokosiwa amawunikira pafupifupi magalamu 50 a fiber.
3 mazira azungu omwe ali ndi 1/3 mmalo (3g fiber), 1/2 chikho broccoli (2.5g fiber) ndi 1/2 chikho chopangidwa ndi tomato (1g fiber)
Magawo awiri a mkate wambiri (~ 6g fiber)
1/2 chikho cha raspberries (4g fiber)
Zophika nkhuku zophimba
1 high fiber lonse mbewu yophimba (5g fiber)
1/2 chikho nyemba (8g fiber)
1/2 chikho chopangidwa bowa (1g fiber)
1/2 chikho chopangidwa ndi tsabola (1g fiber)
3 oz wa nkhuku yowola
1 apulo (4g fiber)
12 amondi kapena 1 Tsp amondi kapena kiriyani bata (2g fiber)
Chakudya chamadzulo
5oz nsomba yosungunuka
6 Miphika ya katsitsumzu (3g fiber)
2/3 kapu ya quinoa ndi kuwaza mbuzi yamphongo ndi 1/4 chikho chodulidwa mafuta (8g fiber)
Zakudya Zofukiza: 1/2 chikho cha strawberries (1.5g fiber)
Mafuta onse: ~ 50g / tsiku lamtundu
> Zosowa
> American Academy of Nutrition ndi Dietrotics. Udindo wa American Dietetic Association: Health
Zotsatira za Fiber Fiber. J Amadyetsa Assoc. 2008; 108: 1716-1731.
> Bungwe lonse la mbewu. Mbewu Zonse 101.