Ngesinye isikhathi, kungenzeka ukuthi uzwe ukuthi kufanele udle ukudla okuphezulu-fiber, kodwa mhlawumbe awuqiniseki ukuthi kungani noma kanjani.
I-fibre yiyona ingxenye engapheliyo ye-carbohydrate etholakala ezithelo , imifino, okusanhlamvu okugcwele, izitshalo, amantongomane kanye nembewu. I-fibre ikusiza ukukugcina ugcwele, ukhiphe i-cholesterol kude nenhliziyo yakho, ukhuthaze ukujwayela kwesiguli futhi ungasiza ukulawula ukulawula i-blood glucose.
Kunconywa ukuba siphuze cishe ngo-25-38g / usuku lwe-fiber. Kodwa ucwaningo lithole ukuthi kulabo bantu abanesifo sikashukela sohlobo lwe-2, ukuphakama okuphezulu kwefayibha kusuka kokudla okuphelele - cishe ~ 30-50g / nsuku zonke - kungaveza amazinga aphansi e-serum glucose uma kuqhathaniswa nokudla okuphansi kwe-fiber.
Ngokusho kwephepha le-American Academy of Nutrition and Dietetics, kukholelwa ukuthi uma ukudla okuphezulu kwe-fiber kuklashwa, izinga lapho i-glucose ivela khona egazini iyancipha futhi i-insulin ishibhile. Ukulibaziseka kwe-fibre ukuthutha kwesisu nokugaya. Ubufakazi bokuhlola bukhombisa ukuthi ukubambezeleka kokugaya kunciphisa ukumuncwa kwe-glucose, okwenza kube noshukela wegazi ngemuva kokudla kanye nokuthuthukisa ukulawula kwe-glucose yesikhathi eside.
Uma ufaka i-fibre ekudleni kwakho, kubalulekile ukwenza njalo kancane. Ukwengeza i-fiber ngokushesha kungabangela igesi, ukubhuqa nokungahambi kahle. Ngesikhathi esifanayo, ukwandisa ukungenisa kwamanzi wakho njengoba ukwandisa i-fiber yakho yokudla; lokhu kuzokusiza ukuhambisa i-fiber phansi ipheshana lakho lokugaya.
Ukubala i-Fiber Grams
Uma ulandela ukudla okunomsoco we-carbohydrate, cishe akudingeki ukubala ama-gram gramu. Kodwa, ngokuqinisekile uyakwazi. Sebenzisa amalebuli kokudla okunakho. I-fibre ibalwe ngaphansi kwe-carbohydrate engqikithi. Khumbula ukuqinisekisa ukuthi u-akhawunti yakho usayizi wokukhonza. Isibonelo 2 i-Tsp ye-bhotela le-almond iqukethe i-3g ye-fiber, kodwa uma udla kuphela i-Tbsp engu-1 kune-fibre 1.5g.
Ukudla okungenawo amalebula afana nezithelo nemifino kungabalwa ngokusebenzisa izinsiza ezifana nezinhlelo zokusebenza , izincwadi, namawebhusayithi.
Amathiphu Wokukhetha Ukudla Okuphezulu-Fiber
Uma uthenga isinkwa, okusanhlamvu, okusanhlamvu nezinye ukudla okudla, kuhloswe ukuthenga ukudla okungenani okungenani amafiber (5g kangcono nakakhulu!). Ufuna iningi lokusebenzisa okusanhlamvu kwakho ukuthi luqukethe okusanhlamvu okuphelele. Ngencazelo, okusanhlamvu konke kuqukethe i-kernel yangempela engu-100% - wonke amagatsha, i-germ, ne-endosperm. Ukugcina okusanhlamvu okuqinisiwe kuthuthukisa inani lokudla okunomsoco. Eqinisweni, okusanhlamvu okuphelele kunamanye ama-antioxidants abalulekile angatholakali ezithelo nasemifino, kanye namavithamini B, i-vitamin E, i-magnesium, i-iron ne-fiber.
Ungabona ukudla njengokusanhlamvu okuphelele ngokuthola isitembu sonke sokusanhlamvu noma ukubheka uhlu lwesithako. Isithako sokuqala kufanele sithi "konke." Isibonelo, i-oat enhle, i-rye lonke, ukolweni wonke.
Izibonelo zezinhlamvu ezigcwele zihlanganisa:
- I-Amaranth
- Ngokuvamile
- I-Buckwheat
- Ukolweni
- I-Millet
- Oats
- Ilayisi
- Rye
- Isihlahla
- I-Teff
- I-Triticale
- Isithombo, kufaka phakathi izinhlobo ezifana nesipelingi, i-emmer, i-farro, i-einkorn, i-Kamut, i-durum ne-bulgar, iqoqiwe ukolweni kanye namajikijolo kakolweni
- Irayisi lasendle
Ukudla Okuqukethe I-Fiber Eyeziwe
Imikhiqizo eminingi yokudla emakethe iqukethe izintambo ezengeziwe ezikhishwe ezitshalweni (njengezithelo, okusanhlamvu okugcwele, nezitshalo).
Lezi zinhlobo zokudla zibizwa ngokuthi ama-functional fibers noma ama-starches aqinile. Kungakhathaliseki ukuthi lezi zinhlobo zezintambo ezikhishiwe zinomvuzo ofanayo (ngaphandle: ukuvikelwa ngokumelene nesifo senhliziyo) njengoba i-fibre evela ekudleni konke akukaqondwa ngokugcwele. Hlela ukudla okuphelele njalo kaningi ngangokunokwenzeka.
Indlela Yokuthola I-Fiber Enough Daily
Isihluthulelo sokudla i-fibre eyanele ukudla izinhlobo ezihlukahlukene zokudla okunempilo, njengezithelo, imifino, okusanhlamvu okugcwele, ama-legumes namantongomane nembewu nsuku zonke. Yenza umgomo wakho wokudla okungenani izithelo noma imifino eyodwa kukho konke ukudla. Ngezansi uzothola usuku lwesampula lokudla okuphezulu kakhulu kwe-fiber.
Sicela uqaphele ukuthi ngaphambi kokuqala noma yikuphi ukudla okusha kufanele ukhulume nodokotela wakho kuqala.
Imenyu ephezulu ye-Fiber Imenyu
Le menyu yesampula ihlose cishe ama-gramu angu-50 e-fiber.
3 amaqanda abamhlophe abamhlophe abane-1/3 avocado (3g fiber), 1/2 indebe broccoli (2.5g fiber) kanye no-1/2 indebe utamatisi (1g fiber)
Izinhlamvu ezimbili zokudla okusanhlamvu (~ 6g fiber)
1/2 indebe yama-raspberries (ama-4g fiber)
Ukugoqa imifino ejoyiwe
1 i-fiber ephakeme ukugoqa okusanhlamvu (ama-fibre ama 5g)
1/2 ubhontshisi (8g fiber)
I-1/2 indebe yamakhowe (1g fiber)
1/2 indebe ye-pepper (i-1g fiber)
U-3 oz wezinkukhu eziyosiwe
I-apula engu-1 (i-4g fiber)
Ama-alimondi angu-12 noma 1 i-tsp almond noma i-peanut butter (2g fiber)
Dinner
I-saumon e-5oz egosiwe
6 imikhonto yesikhumba se-asparagus (i-3g fiber)
2/3 indebe ye-quinoa ne-sprinkle yamashizi wezimbuzi kanye ne-1/4 indebe ye-artichokes (i-8g fiber)
Isinkwa: I-1/2 indebe ye-strawberries (i-fibre 1.5g)
Ingqikithi yefayibha: ~ 50g / usuku lwamafiber
> Imithombo
> I-American Academy of Nutrition and Dietetics. Isikhundla se-American Dietetic Association: Impilo
Impumelelo ye-Fiber Dietary. J Am Diet Assoc. 2008; 108: 1716-1731.
> Umkhandlu wonke weGrain. Izinhlamvu Zonke 101