Iindlela ezili-16 ezilula zokutya iiFibre ezingakumbi

Umxholo

• 1. Yitya yonke imithombo yeCarb yokutya
• 2. Bandakanya imifuno kwizidlo, kwaye utye kuqala
• 3. Yitya iPopcorn
• 4. I-Snack kwisiqhamo
• 5. Khetha iinkozo ezipheleleyo ngaphaya kweenkozo eziCociweyo
• 6. Thatha iSongezelelo seFayibha
• 7. Yitya iMbewu yeChia
• 8. Yitya zonke iziqhamo nemifuno, hayi incindi
• 9. Yitya ii-avokhado
• 10. Isinongo kwi Amandongomane nakwiMbewu, okanye Yongeza kwiiresiphi
• 11. Bhaka ngeZityalo eziPhezulu zeFiber
• 12. Yitya amaqunube
• 13. Bandakanya intlobo yeembotyi ekudleni kwakho
• 14. Shiya i-Peel / Skin kwii-Apile, iikhukhamba kunye neetapile ezimnandi
• 15. Funda iilebheli ukuze ukhethe ukutya ngokutya okuninzi kweFayibha
• 16. Yitya ukutya okuneFibre ephezulu kwisidlo ngasinye
• Thatha uMyalezo waseKhaya

Ukufumana ifayibha eyaneleyo kubalulekile kwimpilo yakho.

Kokunye, inokunciphisa ukuqhina kunye nokunceda ukunciphisa umzimba kunye nokugcina.

Inokunciphisa amanqanaba e-cholesterol, kunye nomngcipheko wesifo seswekile kunye nesifo sentliziyo.

Oku kunokuba ngenxa yokuba ezinye iintlobo zefayibha zi-prebiotic, oko kuthetha ukuba bakhuthaza ukubola kwebhakteria.

Nangona kunjalo uninzi lwabantu alufumani fiber eyaneleyo.

IZiko lezoNyango licebisa iigram ezingama-38 ngosuku emadodeni kunye neegram ezingama-25 kwabasetyhini.

AmaMelika avareji kuphela malunga ne-16 yeegramu zentsinga ngemini, esi sisiqingatha semali ekhuthazwayo (1).

Nazi iindlela ezili-16 ongongeza ngazo ifayibha ekutyeni kwakho.

1. Yitya yonke imithombo yeCarb yokutya

Ifayibha luhlobo lwecarb efumaneka kukutya okusekwe kwizityalo.

Ngelixa uninzi lwee-carbs zihla ziye kwiswekile, ifayibha ihlala ihleli njengoko idlula kwinkqubo yakho yokwetyisa. Ukutya ifayibha kunye nezinye iikhabho kunceda uzive ugcwele ixesha elide.

Ikwacothisa ixesha elithatha iicarbs zokugaya ukuze zingene kwigazi lakho. Oko kunceda ukulawula amanqanaba eswekile yegazi.

Imithombo ye-carb yokutya iphela yendalo iqulethe ifayibha. Oku kubandakanya iziqhamo, imifuno enesitatshi, iimbotyi kunye neenkozo ezipheleleyo.

Ukukhetha ukutya okupheleleyo kukuqinisekisa ukuba ufumana ii-carbs ezine-fiber. Khetha iindidi zeembotyi, iinkozo, iziqhamo kunye nemifuno.

2. Bandakanya imifuno kwizidlo, kwaye utye kuqala

Ngenxa yezizathu ezininzi, kufuneka utye imifuno emininzi. Enye into, ukunciphisa umngcipheko wezifo ezininzi ezingapheliyo.

Imifuno ye-nonstarchy iphantsi kakhulu kwiikhalori kunye nezondlo eziphezulu, kubandakanya nefayibha.

Ukutya imifuno yakho ngaphambili isidlo sisicwangciso esilungileyo sokutya ngakumbi kubo.

Kwisifundo esinye, abasetyhini banikwa isaladi ngaphambi kokutya batya i-23% ngaphezulu kwemifuno kunaleyo inikwe isaladi kwisidlo ngokwaso ().

Ukutya isaladi okanye isuphu yemifuno ngaphambi kokutya kuye kwadityaniswa nokutya iikhalori ezimbalwa ngexesha lokutya ().

Ukutya imifuno ngaphambi kokutya kunokunyusa ukusetyenziswa kwefayibha. Imifuno engeyiyo isitatshi ikhalori esezantsi, ukukhetha ifayibha ephezulu.

3. Yitya iPopcorn

I-Popcorn yenye yezona zinto zokutya okusemgangathweni.

Kungenxa yokuba eneneni yingqolowa epheleleyo, ehambisa iigrama ezine zefayibha ngeyunce (28 gram). Zintathu iikomityi zompopu (4).

Okona popcorn usempilweni, yipheke ngumoya nokuba kukwiphepha elinombala omdaka kwimicrowave okanye kwimoya yomoya.

Iipopcorn ezijikelezwe ngumoya zihambisa ngaphezulu kwigrama yefayibha ngekomityi nganye. Kukutya okumnandi okumnandi nako okukuko okuziinkozo okusempilweni.

4. I-Snack kwisiqhamo

Iziqwenga zomntu ngamnye, ezifana ne-apile okanye ipere, zenza amashwamshwam amakhulu kuba amnandi kwaye ayaphatheka.

Zonke iziqhamo zihambisa ifayibha, nangona ezinye zinokungaphezulu kakhulu kwezinye.

Umzekelo, ipere enye encinci ineegram ezintlanu zefayibha, ngelixa ikomityi yevatala inegrama enye (5, 6).

Amajikijolo kunye nama-apile zezinye iziqhamo ezinefayibha ephezulu.

Ifayibha evela kwiziqhamo inokuphucula ukuzala, ngakumbi xa idityaniswe nokutya okuqulethe amanqatha kunye / okanye iproteni, enje ngebhotolo yebhotolo okanye itshizi.

Iziqhamo kukutya okumnandi kakhulu. Iziqhamo ezinefayibha ephezulu zibandakanya amapere, ii-apile kunye namaqunube.

5. Khetha iinkozo ezipheleleyo ngaphaya kweenkozo eziCociweyo

Zonke iinkozo ziyacutshungulwa kancinci, kushiywa ingqolowa iphelele.

Ngokwahlukileyo, iinkozo ezisulungekileyo ziye zahluthwa intsholongwane yazo enevithamini kunye nenqanawa etyebileyo.

Oku kwenza iinkozo zihlale ixesha elide kodwa kususa nezona ndawo zinesondlo, kushiye kuphela i-carb ekhawulezayo.

Faka endaweni yokutya okuziinkozo okusulungekileyo ekutyeni okukunye nohlobo olupheleleyo lweenkozo. Ukongeza kwi-oatmeal okanye irayisi emdaka, zama:

• Amaranth.
• Irhasi.
• I-Buckwheat.
• Ingqolowa yaseBulgur.
• Farro.
• Inkululeko.
• Millet.
• IQuinoa.
• Amaqunube engqolowa.

Zonke iinkozo zine-germ kunye ne-bran ehambelana, ibenza ukuba babe nesondlo ngakumbi kuneenkozo ezicoliweyo.

6. Thatha iSongezelelo seFayibha

Kungcono ukufumana isondlo sakho, kubandakanya nefayibha, ekutyeni. Kodwa ukuba i-fiber yakho yokutya iphantsi, unokucinga ngokuthatha isongezelelo.

Iindidi ezimbalwa zezongezelelo zinophando lokuzixhasa.

• Ifayibha yentsimbi: Njengokuncedisa, i-guar fiber inokuphucula ukugcwala kwaye yehlise ukutya kwakho kwekhalori iyonke. Isetyenziselwa ukutya okwenziweyo ukuphucula ubume ().
• I-Psyllium: Esi sisithako esiphambili kwiMetamucil, isongezelelo esithandwayo sefayibha esisetyenziselwa ukulwa ukuqhina. Kwisifundo esinye, i-psyllium ikwaboniswa ukunciphisa indlala phakathi kokutya (8).
• IGlucomannan: Le fayibha yongezwa kwezinye iimveliso zobisi ezinamafutha asezantsi ukuphucula ubunjani, kwaye sesona sithako siphambili kwii-noodles ezingekho-khalori ze-shirataki. Njengokongeza, yonyusa ukugcwala kwaye inciphisa ukutya ().
• Iiglucans: Olu hlobo lwefayibha lufumaneka kwihabile nakwirhasi. Iyabiliswa emathunjini kwaye isebenza njenge-prebiotic ukuxhasa iintsholongwane eziphilileyo ezihlala apho (10).

Nangona kunjalo, izongezo zineengxaki ezimbini eziphambili.

Okokuqala, kunokubangela ukungonwabi kwesisu kunye nokudumba. Ukunciphisa oku, yazisa ngesongezo sefayibha ngokuthe ngcembe kwaye usele amanzi amaninzi.

Okwesibini, ezi zongezelelo zinokuphazamisa ukufunxeka kwamayeza athile, ke thabatha amayeza akho ubuncinci iyure ngaphambi okanye iiyure ezi-4 emva konyango.

Kukho izongezelelo ezithembisayo zefayibha kwintengiso. Nangona kunjalo, mhlawumbi awudingi isongezelelo ukuba utya uluhlu lokutya okupheleleyo kwezityalo.

7. Yitya iMbewu yeChia

Imbewu ye-Chia yindawo yamandla esondlo.

Banikezela nge-omega-3 fatty acids, iprotein, iivithamini kunye neeminerals, kunye ne-11 gram yefayibha ngeoyun (11).

Ezi mbewu zincinci zejeli emanzini kwaye zingama-95% kwifayibha engenakunyibilika.

Ifayibha engenakunyibilika inceda ukugcina indlela yokugaya ishukuma kwaye kubalulekile kwimpilo yekolon. Ikwanxulunyaniswa nomngcipheko osezantsi wesifo seswekile.

Ezinye iintlobo zembewu - ifilakisi, isesame kunye nehempe, umzekelo - zineeprofayili zesondlo ezifanayo kwaye zikhetho lobulumko.

Imbewu ye-Chia ihambisa ifayibha engenakunyibilika, ekhuthaza ukwetyisa okuqhelekileyo kwaye inganciphisa umngcipheko wesifo seswekile.

8. Yitya zonke iziqhamo nemifuno, hayi incindi

Abaxhasi bejusi bathi ijusi-ngakumbi incindi yemifuno ecinezelweyo-yindlela elungileyo yokufaka imifuno emininzi kwisidlo sakho.

Ewe, ijusi inokuba nezixa ezikhulu zemicronutrients.

Nangona kunjalo, neencindi ezibandezelweyo ezibandayo ziye zahluthwa ifayibha, kushiya kuphela uxinzelelo lweecarbs, ngakumbi ngohlobo lweswekile.

Ngelixa iijusi zemifuno zineswekile encinci kuneziqhamo, zinefayibha encinci kakhulu kunaleyo uyifumana ngokutya imifuno iphela.

Ukutya iziqhamo kunye nemifuno ngendlela epheleleyo, endaweni yejusi, kuqinisekisa ukuba ufumana ifayibha eninzi kunye neswekile encinci.

9. Yitya ii-avokhado

Iiavokhado ziziqhamo ezinesondlo ngendlela emangalisayo.

Inyama e-creamy, eluhlaza ayityebanga nje kuphela ngokusempilweni, i-monounsaturated fatty acids - ikwapakishwe nefayibha.

Ngapha koko, isiqingatha seavokhado sihambisa iigrama ezintlanu zefayibha ().

Iiavokhado zinxulunyaniswe nempilo yentliziyo ephuculweyo, kunye nomgangatho opheleleyo wokutya kunye nokutya okunezakha mzimba ().

Ungasebenzisa iavokhado endaweni yebhotolo, okanye uyisebenzise kwiisaladi eziphezulu kunye nezinye izitya.

Ii-avocado zityebile kumafutha e-monounsaturated kunye nefayibha. Ziyindlela enempilo kwezinye iintlobo ezininzi zeoli.

10. Isinongo kwi Amandongomane nakwiMbewu, okanye Yongeza kwiiresiphi

Amandongomane nembewu zibonelela ngeprotein, amafutha kunye nefayibha.

I-ounce yeeamangile ineegram ezintathu zefayibha. Ziphezulu kumafutha angafakwanga, i-magnesium kunye ne-vitamin E (14).

Ngaphezulu, amandongomane kunye nembewu kukutya okungafaniyo. Zizishelufu ezinzileyo kwaye zixinene nezondlo, zibenza ukuba babe nokutya okukuko okufanelekileyo.

Ungazisebenzisa kwiindlela zokupheka ukongeza isondlo kunye nefayibha kwizidlo zakho.

Imbewu kunye namandongomane zinika iproteni, amafutha asempilweni kunye nefayibha. Zikulungele ukutyiwa okanye ukongezwa kwiiresiphi.

11. Bhaka ngeZityalo eziPhezulu zeFiber

Xa ubhaka, khetha umgubo oza kongeza isondlo kwiimuffins, isonka kunye nezinye izinto ezibhakiweyo.

Ungawutshintsha ngokulula umgubo omhlophe ngomgubo wengqolowa ogcwele ingqolowa. Lo mgubo ocoliweyo unobumba ophindwe kathathu kunomgubo omhlophe (15, 16).

Olunye uhlobo lomgubo lucebile ngakumbi kwifayibha.

Umzekelo, i-ounce yomgubo wekhokhonathi ineegrem ezilishumi elinanye zefayibha, ngelixa umlinganiso ofanayo womgubo wesoya uneegram ezintlanu (17, 18).

Iminye imifuno engeyiyo yengqolowa ine-gram ezintathu zefayibha nge-ounce-efanayo nomgubo wengqolowa. Oku kubandakanya i-almond, i-hazelnut, i-chickpea, i-buckwheat kunye ne-barley flours (19, 20, 21, 22).

Faka endaweni yomgubo osetyenziselwa yonke into kunye nezinye iindlela. Oku kubandakanya umgubo wengqolowa ogcweleyo kunye nomgubo owenziwe ngamandongomane, ikhokhonathi kunye nezinye iinkozo.

12. Yitya amaqunube

Amaqunube aneembewu aphakathi kwezona ziqhamo zityebileyo.

Ngowona msinga wefayibha, khetha amaqunube okanye amaqunube amnyama kwiigrama eziyi-8 ngekomityi nganye. Olunye ukhetho olufanelekileyo zii-strawberries (3 gram) kunye neeblueberries (4 gram) (23, 24, 25, 26).

Amaqunube nawo ahlala eswekile encinci kunezinye iziqhamo.

Yongeza amajikijolo kwi-cereal nakwiisaladi, okanye uzidibanise neyogathi ukuze ufumane ukutya okulula. Amaqunube aqandisiweyo kunye nalawo asempilweni ngokulinganayo.

Amaqunube aphakathi kwezona fayibha zininzi, iziqhamo ezineswekile ephantsi. Zisebenzise zintsha okanye zifriziwe.

13. Bandakanya intlobo yeembotyi ekudleni kwakho

Iimbotyi-oko kukuthi, iimbotyi, ii-ertyisi ezomisiweyo kunye neelentile-ziyinxalenye ebalulekileyo yezidlo ezininzi zesintu.

Batyebile kakhulu kwifayibha, kunye neeprotein, iikhabho, iivithamini kunye neeminerals.

Ngapha koko, ikomityi yeembotyi eziphekiweyo inokuhambisa ukuya kuthi ga kwiipesenti ezingama-75 zeemfuno zakho zemihla ngemihla yefayibha (27).

Ukutshintsha inyama ngeembotyi kwizidlo ezimbalwa ngeveki kunxulunyaniswa nobude bexesha lokuphila kunye nokwehla komngcipheko wezifo ezingapheliyo. Iziphumo zabo ezintle kwi-gut microbiome zinokuba noxanduva kwezi zinto ().

Zininzi iindlela zokunyusa ukusetyenziswa kwembotyi:

• Sebenzisa i-hummus kunye nezinye iipopu zebhontshisi.
• Yongeza i-mashed okanye iimbotyi ezipheleleyo kwizitya zenyama yenkomo.
• Isaladi eziphezulu kunye neembotyi eziphekiweyo okanye iilentile.

Iibhontshisi kukutya okunesondlo kakhulu okunokunciphisa umngcipheko wezifo ezingapheliyo. Banikezela ngeeprotein kunye nezixa eziphezulu zefayibha.

14. Shiya i-Peel / Skin kwii-Apile, iikhukhamba kunye neetapile ezimnandi

Xa ucola iziqhamo kunye nemifuno, uhlala ususa isiqingatha sefayibha.

Umzekelo, i-apile enye encinci ine-4 yeigremu zefayibha, kodwa iapile ecwengileyo ine-2 gram (29, 30)

Ngokufanayo, iitapile ezincinci zinee-4 zefayibha, ezimbini zazo zivela kulusu (31, 32).

Ngelixa iikomkomere zingaphakamanga ngokukodwa kwifayibha, ikomkhamba enye inee-2 gram zefayibha kwaye isiqingatha sale nto sikwixolo (33, 34).

Uhlobo lwefayibha olufunyenwe kwixolo lezityalo kunye nemifuno ngokubanzi alunanyibiliki.

Iziqhamo kunye nemifuno yemifuno ityebile kwifayibha. Iipeels zibonelela ngeroughage efunekayo ekucoleni ukutya okunempilo kunye nokuthintela ukuqhina.

15. Funda iilebheli ukuze ukhethe ukutya ngokutya okuninzi kweFayibha

Ukutya okupheleleyo kwezityalo yeyona ndlela ifanelekileyo yokufumana ifayibha. Nangona kunjalo, ukuba uza kutya ukutya okugqityiweyo, unokukhetha iimveliso ezityebileyo kwifayibha.

Ukutya okunye-kubandakanya i-yogurt, imivalo ye-granola, iisiriyeli kunye neesuphu-zineefayibha ezongeziweyo ezongeziweyo kubo.

Oku kukhutshwa kwimithombo yendalo kwaye kongezwe kukutya njengesongezelelo.

Amagama aqhelekileyo onokuwajonga kwiilebheli zokutya yi-inulin kunye ne-polydextrose.

Kwakhona funda ileyibhile yesondlo ukuze ubone ukuba zingaphi iigramu zefayibha ekukhonzeni. Ngaphezulu kwe-2,5 yeegram ngokuthathwa kuthathwa njengomthombo olungileyo, kwaye iigram ezi-5 okanye nangaphezulu zibalasele.

Xa uthenga ukutya okugqityiweyo, jonga uluhlu lwezithako zefayibha. Khangela kwakhona iilebula zokutya kwiigrama zefiber ngokukhonza.

16. Yitya ukutya okuneFibre ephezulu kwisidlo ngasinye

Yandisa ukutya kwakho ifayibha imini yonke. Gxila ekutyeni ukutya okune-fiber ephezulu kwisidlo ngasinye, kubandakanya ukutya okulula.

Nanku umzekelo wendlela yokwenza ukhetho oluphezulu lwefayibha imini yonke:

• Isidlo sakusasa: Khetha isaliti ene-fiber ephezulu okanye i-oatmeal kwaye ungeze amajikijolo kunye nembewu.
• I-snack: Bhangqa imifuno eluhlaza kunye nediphu yebhontshisi okanye iziqhamo eziluhlaza kunye nebhotolo ye nut.
• Isidlo sasemini: Yiba nesaladi. Ukuba wenza isandwich, khetha i-100% yesonka sengqolowa epheleleyo.
• Isidlo sangokuhlwa: Yongeza iimbotyi kunye neminye imifuno kwii-casseroles kunye ne-stews. Zama iintlobo ezahlukeneyo zokutya okuphekiweyo.

Ukubandakanya ukutya okunefayibha ephezulu kwisidlo ngasinye yindlela elula yokwandisa ukutya kwakho ifayibha.

Thatha uMyalezo waseKhaya

Ifayibha ibaluleke kakhulu kwimpilo yakho.

Ngokwamkela ezinye zeendlela ezichazwe apha ngasentla, unokonyusa ukutya kwakho ifayibha ukuya kwixabiso elifanelekileyo.

Okungakumbi malunga nefayibha:

Ukutya okuPhezulu kweFayibha Okufanele Uyitye
• Ifayibha inokukunceda ukuba wehlise ubunzima, kodwa kuphela luhlobo oluthile
• Kutheni iFibre ilungile kuwe? Inyaniso ye-Crunchy
• Ifayibha elungileyo, ifibre engalunganga -Zikuchaphazela njani iindidi ezahlukeneyo