Izindlela eziyi-8 ezingekho okusanhlamvu okwandisa ukudla kwakho
Iseluleko esivamile sokwandisa i-fiber ekudleni ukudla okusanhlamvu okuphelele okunempilo. Kodwa kuthiwani uma unesifo se-celiac noma u-sentivity non-celiac uzwela kanye nesidingo sokunqamula ukucaca kwezinhlamvu eziqukethe i-gluten? Kunezinhlobo zemikhiqizo yezinhlamvu zokudla okusanhlamvu okungenayo gluten emakethe, kepha ngokuvamile ayinikeli inani elikhulu le-fiber.
Lokhu akuyona inkinga. Kunezinhlobo eziningi zokudla ezicebile eziphethwe yi-fiber okumele zikhethe kusuka-ikakhulukazi imifino kanye nobhontshisi okunikeza izinzuzo ezengeziwe zokudla okunomsoco. I-Academy of Nutrition and Dietetics ithi abesifazane kufanele bathole amagremu ama-25 e-fibre ngosuku futhi amadoda kufanele athole amagremu angu-38. Nazi ukudla okungu-8 ukukusiza uthole inani elinconywayo le-fiber ekudleni kwakho uma ungenalo gluten.
1 - Ubhontshisi nemifino
Izinhlobo eziningi zobhontshisi zilayishwa nge-fiber. Ikomishi elilodwa lamabhontshisi abamnyama, ubhontshisi be-pinto, noma ubhontshisi bezinso kuhlinzeka cishe amagremu angu-20. Ama-bean Garbanzo (awaziwa nangokuthi ama-chickpeas) ane-12 amagremu indebe ngayinye, kanti ama-peas aluhlaza angaphezu kuka-13 amagremu indebe. Ama-lentils, ubhontshisi bama-lima, nobhontshisi bebhotela aqukethe isigamu se-fibre noma ngaphansi kwamanye omzala wabo.
Kukhona i-caveat eyodwa engaba khona: Izitshalo zebhontshisi zivame ukushintshaniswa ngezinhlamvu zokusanhlamvu, ziveze ubhontshisi ku gluten ngaphambi kokuba zithathwe. Uma uthola ubhontshisi ukwenza ugula, ukungcoliswa kwe-gluten kungenzeka ukuthi kungani.
2 - Imifino eLeafy
Imifino ebomvu noma ephekwe, imifino emnyama efana namasipinashi, i-kale, imifino ye-turnip, nemifino ye-collard yimithombo emikhulu ye-fiber. Imifino ye-turnip ine-5,5 amagremu amaningi indebe. Uzothola umthamo onempilo we-beta-carotene, umzimba oguqula ku-vitamin A, ngokufaka imifino ekudleni kwakho. Nasi iphuzu: I-darker amaqabunga, i-beta-carotene eyengeziwe. A
3 - Isikhukhunathi
Ingqikithi yekakhukhunathi ekhishwe ngamanzi amagremu angu-7, ngakho-ke ukufafaza okunempilo kakhukhunathi okungenasiphundu, kuthiwa isaladi lesithelo kuyoba negalelo elikhulu ekufakeni i-fiber yakho yansuku zonke. Uma ungewona fan of ukunambitheka kakhukhunathi, zama baking nge ufulawa kakhukhunathi: isigamu indebe cishe 30 amagremu of fiber.
4 - Ummbila
Ungabheka okusanhlamvu njengemifino, kodwa empeleni, kuyisinhlamvu ecebile kakhulu. Futhi nakuba ummbila uqukethe i-gluten, akusilo uhlobo olufanayo oluyingozi kubantu abanesifo se-celiac noma u-gluten-uzwela. Uma uyidla ku-cob, uzothola amagremu ama-5 e-fiber ngendlebe yommbila. Ikomishi lokukhushulwa kommbila linama-12 amagremu.
5 - ama-Artichokes
Kungathatha umsebenzi omncane ukuze udle amaqabunga amaningi-artichoke ngaphambi kokuba ufinyelele enhliziyweni. Kodwa emva kokukwenzile, uzobe wehle cishe ama-5 amagremu we-fiber. Yiqiniso, kunendlela elula: Thenga izinhliziyo ze-artichoke. I-handful encane e-isaladi iyokwenza ukuthi inani le-fibre libale ngo-7 noma 8 amagremu.
Okuningi
6 - i- Broccoli
Isiqu esisodwa sale veggie ehlukahlukene sinikeza ngaphansi kwamagremu angama-4 e-fiber; inkomishi ye-broccoli ephekiwe ingena ku-10 amagremu we-fiber. Ngakho-ke noma iyiphi indlela oyithandayo uyothola ukulungisa i-fiber enempilo. Njengobhonasi, i-broccoli yimbane yokudla okunomsoco, egcwele amavithamini A no-C, i-folate, nokuningi.
7 - Ama-Potatoes kanye namazambane amahle
Amadamu ayikho into efanayo namazambane. Imifino emibili ivela ezitshalweni ezingavumelani ngokuphelele. Isikhumba se-yam sibukeka njengesibhakabhaka somuthi, kanti ngaphakathi kukhona starchier kunamazambane amazambane, kodwa ungawasebenzisa angashintsha kakhulu ekuphekeni okuningi. Ungalokothi udle ama-raw raw, noma kunjalo; zinobuthi obubi obungavuthiwe. Kukhona cishe ama-gramu angu-6 e-fiber ekamelweni le-cubed yam nama-gramu angu-4 e-fibre ngesilinganiso esifanayo samazambane.
Okuningi
8 - Rice Rice noma Rice Rice
Irayisi elimhlophe linesibindi esincane kakhulu, kodwa irayisi elibomvu nelayisi lasendle line-3.5 gram indebe ngayinye. Futhi noma yiluphi uhlobo olukulo, ilayisi ayi-gluten-mahhala. Okunye okunye okungenzeka ukuthi irayisi ehlanganisiwe elayisi elungisiwe, ngakho qiniseka ukuthi ufunda amalebula ngokucophelela ngaphambi kokuthenga enye yalezi. I-gluten-free rice bran iyinye indlela yokuthola i-fiber-fix kusuka elayisi: Ubuchopho belayisi buqukethe amagremu angu-18 e-fiber ngekomishi ngayinye futhi ungafafazwa nge-cereal futhi wengezwe kumamfini nezinye izinto ezibhaka.
Okuningi
9 - Izwi kusuka
Uma udla ukudla okunempilo kakhulu futhi njalo ukhetha ukudla okuqukethe i-fibre eminingi, ungathola ngokwanele. Kodwa-ke, iningi lethu kungaba nzima, ikakhulukazi uma singenaso isikhathi sokupheka sonke isidlo ekuqaleni. Iqiniso liwukuthi, amaMelika ajwayelekile athola cishe ingxenye yesigamu se-fiber esinconywa nsuku zonke.
Uma usuhlanganise yonke imithombo yakho ye-fiber yansuku zonke futhi uthole ukuthi namanje awuhlangabezane nemigomo yakho, ungacabangela ukuthatha isengezo se-fiber gluten-free. Lezi zithako zingakusiza ukugcwalisa izikhala ezinsukwini lapho ungenakudla ubhontshisi okwanele, okusanhlamvu okugcwele okungenayo gluten, kanye nemifino ephezulu-fiber.
> Umthombo:
> Wild D et al. Ubufakazi bokutholakala okuphezulu kwe-Sugar, ne-Fiber Low kanye ne-Mineral Intake, ku-Diet Gluten-Free Diet. I-Pharmaceutical Pharmacy & Therapeutics. 2010 Aug; 32 (4): 573-81.