Ukutya okuphezulu okungama-20 okuPhezulu kwiFibha eSinyibilikayo

Umxholo

• 1. Iimbotyi ezimnyama
• 2. Iimbotyi zeLima
• 3. Amahlumelo aseBrussels
• 4. Iiavokhado
• 5. Iibhatata
• 6. Brokholi
• 7. Iitheniphu
• 8. Amapere
• 9. Iimbotyi zezintso
• 10. Amakhiwane
• 11. IiNectarines
• 12. Iibhilikosi
• 13. Iikherothi
• 14. Iiapile
• 15. Iigwava
• 16. Imbewu yeflakisi
• 17. Imbewu kajongilanga
• 18. iihazelnuts
• 19. Oats
• 20. Irhasi
• Umgca wezantsi

Ifayibha yokutya yi-carbohydrate kwizityalo umzimba wakho ongenako ukucola.

Nangona kubalulekile emathunjini akho nakwimpilo iyonke, uninzi lwabantu alufikeleli kwixabiso eliphakanyisiweyo lemihla ngemihla (RDA) lama-25 kunye nama-38 amagremu kubafazi nakumadoda, ngokulandelelana (1,).

Zombini iifayibha ezinyibilikayo kunye ezingenakunyibilika zinceda ubuninzi bezitulo zakho kwaye zinokusetyenziswa njengomthombo wokutya webhaktiriya elungileyo emathunjini akho amakhulu.

Ifayibha enyibilikayo itsalela amanzi emathunjini akho, athoba isitulo sakho kwaye axhase ukuhamba kwamathumbu rhoqo.

Ayincedi nje ukuba uzive ugcwele kwaye inciphisa ukuqhina kodwa inokunciphisa i-cholesterol kunye namanqanaba eswekile yegazi ().

Nazi izinto ezingama-20 zokutya ezisempilweni eziphezulu kwifayibha enyibilikayo.

1. Iimbotyi ezimnyama

Iibhontshisi ezimnyama ayisiyondlela elungileyo yokunika izitya zakho ukwenziwa kwenyama kodwa zikwangumthombo omangalisayo wefayibha.

Ikomityi enye (i-172 gram) ipakisha i-15 yeigram, emalunga nento etyiwa ngumntu oqhelekileyo ngosuku, okanye i-40-60% ye-RDA yabantu abadala (, 4).

Iibhontshisi ezimnyama ziqulathe i-pectin, uhlobo lwefayibha enyibilikayo eba gummy-njengamanzi. Oku kunokulibazisa ukukhupha isisu kwaye kukwenze uzive ugcwele ixesha elide, unike umzimba wakho ixesha elingaphezulu lokufunxa izondlo ().

Iimbotyi ezimnyama zikwacebile ngeprotein kunye nentsimbi, ziphantsi kweekhalori, kwaye phantse zinamafutha (4).

Umxholo wefayibha esinyibilikayo: 5.4 iigrem ngekota yekota ezintathu (129 gram) yeembotyi ezimnyama eziphekiweyo (6).

2. Iimbotyi zeLima

Iimbotyi zeLima, zikwabizwa ngokuba ziimbotyi zebhotolo, zikhulu, zithe tyaba, ziimbotyi ezimhlophe eziluhlaza.

Zinee-carbs kunye neeprotein, kunye namafutha amancinci.

Zisezantsi kwifayibha yokutya iyonke kuneembotyi ezimnyama, kodwa umxholo wazo wefayibha enyibilikayo uphantse wafana. Iimbotyi zeLima ziqulathe ifayibha enyibilikayo esinyibilikayo, enxulunyaniswa nokuncipha kweswekile egazini emva kokutya ().

Iimbotyi zelima eluhlaza zityhefu xa ziluhlaza kwaye kufuneka zifakwe emanzini kwaye zibiliswe ngaphambi kokuba uzitye (7).

Umxholo wefayibha esinyibilikayo: Iigram ezingama-5.3 ngekomityi yekota ezintathu (128 grams) yeembotyi zelima (6).

3. Amahlumelo aseBrussels

Ihlabathi lingahlulwa libe ngabathandi behlumelo nabazondayo baseBrussels, kodwa nokuba ungakweliphi icala, akunakuphikwa ukuba le mifuno igcwele iivithamini kunye neeminerali, kunye neearhente ezahlukeneyo zomhlaza.

Ngaphezulu, ihlumelo laseBrussels lingumthombo omkhulu wefayibha, ine-4 yeegramu ngekomityi (156 gram) (8).

Ifayibha enyibilikayo kwihlumelo laseBrussels inokusetyenziselwa ukondla amathumbu ebacteria. Ezi zivelisa iivithamini K kunye neevithamini ze-B, kunye nee-acids ezinamafutha amancinci axhasa ulusu lwakho.

Umxholo wefayibha esinyibilikayo: Iigram ezi-2 kwikomityi enye enesiqingatha (78 gram) yezihluma zaseBrussels (6).

4. Iiavokhado

Iiavokhado zivela eMexico kodwa ziye zaduma kwihlabathi liphela.

I-Haas i-avocado lolona hlobo luqhelekileyo. Bangumthombo ogqwesileyo wamafutha e-monounsaturated, i-potassium, i-vitamin E, kunye nefayibha yokutya.

Enye ipakethi ye-avocado 13.5 gram yefayibha yokutya. Nangona kunjalo, enye ekhonza-okanye isinye kwisithathu sesiqhamo-ibonelela malunga ne-4.5 yeegramu, i-1.4 yayo inyibilikayo (9,).

Zityebile kuzo zombini ifayibha enyibilikayo kunye engenakunyibilika, ii-avocado zibalasele kule meko.

Xa kuthelekiswa neminye imithombo yefayibha ethandwayo, ziqulathe amanani asezantsi e-phytate kunye ne-oxalate, enokunciphisa ukufunxwa kwezimbiwa ().

Umxholo wefayibha esinyibilikayo: 2.1 iigram kwisiqingatha esinye seavokhado (6).

5. Iibhatata

Iitapile eziswiti ziphezulu kwi-potassium, i-beta carotene, iivithamini B kunye nefayibha. Iipakethe zebhatata ezilingene nje eziphakathi kwamakhulu amane eepesenti (400%) zeReferensi yokuSebenzisa imihla ngemihla (i-RDI) yevithamini A (12)

Ngaphezu, iitapile avareji iqulethe malunga 4 iigrem ifayibha, phantse isiqingatha leyo enyibilikayo (12).

Ke ngoko, iitapile zinokuba negalelo elibonakalayo ekufumaneni kwakho ifayibha enyibilikayo.

Ifayibha enokunyibilika inokubaluleka kulawulo lobunzima. Okukhona usitya, kokukhona ukukhutshwa kwehomoni yokuhluthisa isisu, enokukunceda ukunciphisa umdla wakho wokutya ().

Umxholo wefayibha esinyibilikayo: I-1.8 yeegramu ngekomityi enye enesiqingatha (i-150 yeegram) yeebhatata eziphekiweyo (6).

6. Brokholi

I-Brokholi yimifuno emnqamlezo ekhula kakuhle kumaxesha apholileyo. Ngokuqhelekileyo kuluhlaza okomnyama, kodwa unokufumana iindidi ezimfusa.

Inovithamini K omninzi, onceda igazi lakho lijiye, kwaye ungumthombo olungileyo we-folate, i-potassium, kunye nevithamin C. Ikwanazo neempawu zokulwa neentsholongwane (14,).

I-Brokholi ngumthombo olungileyo wefayibha yokutya, ine-2.6 yeegram nge-ounces eziyi-3.5 (iigram ezili-100), ngaphezulu kwesiqingatha sayo inyibilika (14).

Inani eliphezulu lefayibha enyibilikayo kwi-broccoli inokuxhasa impilo yakho esiswini ngokondla iintsholongwane ezilungileyo emathunjini akho amakhulu. Ezi bhaktheriya zivelisa i-acids fatty chain, njenge-butyrate kunye ne-acetate.

Umxholo ifayibha enyibilikayo: 1.5 iigrems ikomityi enye enesiqingatha (92 gram) ye-broccoli ephekiweyo (6).

7. Iitheniphu

Iitheniphu yingcambu yemifuno. Iindidi ezinkulu zihlala zondliwa kwimfuyo, kodwa iintlobo ezincinci kukongeza kakhulu ekutyeni kwakho.

Esona sondlo sininzi kwitheniphu yipotassium, kulandele ikhalsiyam kunye neevithamini C noK (16).

Zilungile kwakhona xa uphakamisa ukutya kwakho ifayibha- ikomityi enye epakisha iigramu ezi-5 zefayibha, ezi-3.4 zazo ziyanyibilika (6, 16).

Umxholo ifayibha enyibilikayo: 1.7 iigremu ngekomityi enye enesiqingatha (82 iigrem) zeetheniphu eziphekiweyo (6).

8. Amapere

Amapere ayacola kwaye ayahlaziya kwaye asebenza njengomthombo ofanelekileyo we vithamin C, potassium, kunye nee antioxidants ().

Ngaphezulu, zingumthombo ogqwesileyo wefayibha, ene-5.5 gram kwisiqhamo esinye esiphakathi. Ifayibha esinyibilikayo inegalelo kwi-29% yomxholo opheleleyo wefayibha yokutya yeeperile, eyona fomu iphambili yi-pectin (, 18).

Ngenxa yemixholo ephezulu ye-fructose kunye ne-sorbitol, amapere ngamanye amaxesha anokuba nefuthe le-laxative. Ukuba unengxaki yokugula kwamathumbu (IBS), unokufuna ukumodareyitha ukutya kwakho ().

Umxholo wefayibha esinyibilikayo: 1.5 iigrem ngepere ephakathi (6).

9. Iimbotyi zezintso

Ubume babo obunike iimbotyi zezintso igama labo.

Ziyisithako esibalulekileyo kwi-chili con carne kunye nomthombo omkhulu we-fiber fiber, i-carbs eyinkimbinkimbi kunye neprotheni. Kananjalo ziphantse zingabinamafutha kwaye ziqulathe ikhalsiyam kunye nentsimbi (19).

Iimbotyi zezintso zingumthombo olungileyo wefayibha enyibilikayo, ngakumbi i-pectin.

Nangona kunjalo, abanye abantu bakufumana kunzima ukugaya iimbotyi. Ukuba kunjalo kuwe, qalisa ukwandisa ukutya kweembotyi zezintso kancinci ukuthintela ukudumba.

Umxholo ifayibha enyibilikayo: Iigrama ezi-3 kwikomityi yekota ezintathu (133 gram) yeembotyi eziphekiweyo (6).

10. Amakhiwane

Amakhiwane sesinye sezityalo zokuqala ezilinywayo kwimbali yoluntu.

Zinesondlo kakhulu, ziqulathe ikhalsiyam, nemagniziyam, potassium, iivithamini B, kunye nezinye izondlo.

Omabini la makhiwane omisiweyo naomileyo yimithombo yefayibha enyibilikayo, ecothisa ukuhamba kokutya ngamathumbu akho, ivumela ixesha elingakumbi lokufunxa kwezondlo ().

Ngokusekwe kubungqina be-anecdotal, amakhiwane omisiweyo asetyenziswa njengeyeza lasekhaya ukunciphisa ukuqhina iminyaka. Ngelixa olunye uphononongo lufumanise ukuba unamathisele amakhiwane aphuculwe ukunyuka kwesisu kwizinja ezixineneyo, uphando olusekwe ebantwini luyasilela ().

Umxholo wefayibha esinyibilikayo: 1.9 iigremu ngekomityi enye yesine (37 gram) yamakhiwane omisiweyo (6).

11. IiNectarines

I-Nectarines ziziqhamo zamatye ezikhula kwimimandla efudumeleyo, enobushushu. Ziyafana neepesika, kodwa azinalo ulusu olubutofotofo.

Bangumthombo olungileyo we-B iivithamini, i-potassium, kunye nevithamini E. Ngaphezu, ziqulathe izinto ezahlukeneyo ezineempawu zokulwa ne-antioxidant (22,).

Inctarine enye ephakathi iphakathi ine-2.4 yeegramu zentsinga, ngaphezulu kwesiqingatha sayo inyibilika (6, 22).

Umxholo wefayibha esinyibilikayo: I-1.4 yeegramu nganye ye-nectarine ephakathi (6).

12. Iibhilikosi

I-Apricot zincinci, zineziqhamo ezimnandi ezahluka ngombala ukusuka kumbala otyheli ukuya kuorenji, kunye nopinki obomvu ngamanye amaxesha.

Ziphantsi kweekhalori kunye nomthombo olungileyo weevithamini A no-C (24).

Iiapilkosi ezintathu zibonelela nge-2.1 yeegram zentsinga, uninzi lwazo lunokunyibilika (6, 24).

EAsia, iiapilkosi zisetyenziswe kumayeza esintu iminyaka, kwaye kukholelwa ukuba zinokukhusela abantu kwisifo sentliziyo ().

Banokukunceda ukwetyisa. Olunye uphononongo lufumanise ukuba iimpuku ezitya ifayibha kwiiapilkosi zinobunzima besihlalo esikhulu kunalezo zifumene ifayibha engenakunyibilika yodwa ().

Umxholo wefayibha esinyibilikayo: 1.4 iigrem nge-apricot ezi-3 (6).

13. Iikherothi

Iminqathe yenye yemifuno ethandwa kakhulu kwaye emnandi eMhlabeni.

Ubilisiwe okanye ubilisiwe, iminqathe sisithako esiphambili kwiindlela ezininzi zokupheka, kodwa zinokugalelwa kwiisaladi okanye zisetyenziselwe ukwenza iidessert ezifana nekhekhe lomnqatha.

Ngesizathu esivakalayo, usenokuba uxelelwe njengomntwana ukuba utye iminqathe ukukunceda ubone ebumnyameni.

Iikherothi zipakishwe nge-beta carotene, ezinye ziguqulwa zaba yivithamini A. Le vithamin ixhasa amehlo akho kwaye ibaluleke kakhulu kumbono wasebusuku ().

Ikomityi enye (i-128 gram) yeminqathe ecoliweyo iqulethe i-4.6 gram yefayibha yokutya, eyi-2.4 yayo inyibilika (27).

Kuba abantu abaninzi bayayonwabela le mifuno yonke imihla, inokuba ngumthombo ophambili wefayibha enyibilikayo.

Umxholo wefayibha esinyibilikayo: Iigram ezingama-2.4 ngekomityi (128 grams) yeminqathe ephekiweyo (6).

14. Iiapile

Ii-apile sesinye seziqhamo esidla ukutyiwa emhlabeni. Uninzi lweentlobo luswiti, kodwa ezinye ezinje ngeGranny Smith zinokuba muncu kakhulu.

"Iapile ngemini igcina ugqirha engekho" sisaci esidala esinokuba nenyani, kuba ukutya esi siqhamo kunxulunyaniswa nomngcipheko osezantsi wezifo ezingapheliyo ().

Ii-apile zipakisha iivithamini ezahlukeneyo kunye neeminerals kwaye zingumthombo olungileyo wefiber pectin. I-Apple pectin inokuba neenzuzo ezininzi kwezempilo, njengokunciphisa umngcipheko wesifo sentliziyo kunye nokuphucula ukusebenza kwamathumbu (,).

Umxholo wefayibha esinyibilikayo: I-1 gram nge-apile ephakathi (6).

15. Iigwava

Iigwava sisiqhamo esikweleenjiko esivela eMexico nakuMbindi nakuMzantsi Merika. Ulusu lwabo luhlala luhlaza, ngelixa i-pulp isenokuthi isuke emhlophe iyepinki nzulu.

Iguava ipakisha iigrama ezi-3 zefayibha yokutya, malunga nama-30% enyibilikayo (6, 31).

Esi siqhamo sibonisiwe ukunciphisa iswekile yegazi, kunye necholesterol iyonke, i-triglycerides, kunye ne-LDL (embi) amanqanaba e-cholesterol kubantu abasempilweni. Ngokuyinxenye, oku kunokuba ngenxa yesinyibilikisi i-pectin, enokulibazisa ukufunxwa kweswekile ().

Umxholo wefayibha esinyibilikayo: 1.1 amagremu ngesiqhamo segavava eluhlaza (6).

16. Imbewu yeflakisi

Imbewu yeflakisi, ekwabizwa ngokuba ziilinseeds, zimbewu encinci emdaka, emthubi okanye yegolide.

Bapakisha ipunch enesondlo kwaye banokuba yindlela elungileyo yokuphucula umxholo wezakha ze-smoothies, isonka, okanye ukutya okuziinkozo.

Ukufafaza icephe elinye lembewu yomhlaba yeflakisi phezu kwesidudu sakho kungongeza u-3.5 weigremu zefayibha kunye ne-2 yeeprotheyini kwisidlo sakusasa. Zikwenye yemithombo elungileyo esekwe kwizityalo yamafutha omega-3 ().

Ukuba kunokwenzeka, cwina imbewu yeflakisi emhlabeni ngobusuku bonke, njengoko oku kuvumela ifayibha enyibilikayo ukudibanisa namanzi ukwenza ijeli, enokunceda ukwetyisa.

Umxholo wefayibha esinyibilikayo: 0.6-1.2 amagremu ngepunipuni nganye (14 grams) yembewu yeflakisi epheleleyo (6).

17. Imbewu kajongilanga

Imbewu kajongilanga sisineki esinokutya okunesondlo kwaye ihlala ithengwa sele ifihliwe ukutyhila intliziyo emnandi kajongilanga.

Ziqukethe malunga ne-3 gram yefayibha yokutya ngekomityi enye yesine, i-1 gram yayo inyibilika. Ngaphezu koko, batyebile kwi-monounsaturated kunye ne-polyunsaturated fats, protein, magnesium, selenium, kunye nentsimbi (6, 34).

Umxholo wefayibha esinyibilikayo: I-1 gram ngekomityi enye-yesine (35 grams) yembewu kajongilanga (6).

18. iihazelnuts

Iihazelnuts ziluhlobo olumnandi lwenathi enokutyiwa iluhlaza okanye yosiwe yencasa eyomeleleyo. Ziye zisetyenziswe rhoqo njengesithako kwimivalo yetshokholethi kwaye isasazeka.

Ikomityi yesine yehazelnuts ipakisha malunga ne-3.3 gram yefayibha yokutya, isinye kwisithathu sayo siyanyibilika. Ukongeza, batyebile kumafutha angafakwanga, ivithamin E, thiamine, kunye nentsimbi (6, 35).

Ngokwengxenye ngenxa yomxholo wefayibha enyibilikayo, iihazelnuts zinokunceda ukunciphisa umngcipheko wesifo sentliziyo ngokunciphisa i-LDL (embi) i-cholesterol ().

Umxholo wefayibha esinyibilikayo: 1.1 iigremu ngekomityi enye-yesine (34 iigremu) zeehazelnuts (6).

19. Oats

I-oats yenye yezona zinto zixhaphakileyo nezisempilweni ngeenxa zonke. Ungazisebenzisa ukwenza ukutya okuziinkozo kwasekuseni, isonka, iscrones, i-flapjacks, okanye iziqhamo eziqhekezayo.

Ziqulathe i-beta glucan, uhlobo lwefayibha enyibilikayo enxulunyaniswa ne-LDL (embi) ye-cholesterol kunye nokuphuculwa kolawulo lweswekile yegazi. Kuqikelelwa ukuba i-3 gram ye-oat beta glucan ngosuku inokunciphisa umngcipheko wesifo sentliziyo (,).

Malunga neekomityi ze-1.25 (i-100 g) ye-oats eyomileyo iqulethe i-10 gram yefayibha yokutya iyonke. Oku kwahlulwe kwayi-5.8 yeegram ze-insoluble kunye ne-4.2 gram yefayibha enyibilikayo, i-3.6 yayo yi-beta glucan (,, 41).

I-Beta glucan ikwanika nesidudu ukuqaqamba kwayo.

Umxholo wefayibha esinyibilikayo: 1.9 iigrem kwikomityi nganye (233 gram) ye-oats ephekiweyo (6).

20. Irhasi

Abanye abantu banokudibanisa irhasi kunye nomzi mveliso wokubilisa, kodwa le ngqolowa yakudala isondlo isoloko isetyenziselwa ukutyebisa isuphu, isityu, okanye irisotto.

Njenge-oats, iqulethe malunga ne-3.5-5.9% yesinyibilikisi se-beta glucan, ebonakaliswe ukunciphisa umngcipheko wesifo sentliziyo ().

Ezinye iintlobo zefayibha enyibilikayo kwirhasi yi-psyllium, i-pectin, kunye ne-guar gum ().

Umxholo wefayibha esinyibilikayo: 0.8 iigremu ngekomityi enye enesiqingatha (iigram ezingama-79) zerhasi ephekiweyo (6).

Umgca wezantsi

Ifayibha enyibilikayo ilungile kumathumbu akho nakwimpilo iyonke, ukunciphisa umngcipheko wesifo sentliziyo ngokunciphisa i-LDL (embi) ye-cholesterol kunye nokukunceda ulungelelanise amanqanaba eswekile yegazi.

Ukuba ufuna ukwandisa ukutya kwakho okunyibilikayo, kuhlala kungcono ukuqala kancinci kwaye ukwakhe ngokuthe ngcembe.

Ikwangumbono olungileyo ukusela amanzi amaninzi. Oku kuya kunceda ifayibha enyibilikayo yenze ijeli, encedisa ukwetyisa kunye nokuthintela ukuqhina.

Zonke iziqhamo, imifuno, ukutya okuziinkozo kunye nemidumba ziqulathe ifayibha enyibilikayo, kodwa ukutya okuthile okufana nehlumelo laseBrussels, iiavokhado, iimbewu yeflakisi kunye neembotyi ezimnyama zezona khrimu yesivuno.