Thola ukudla kwe-fiber kwansuku zonke kusuka ekudleni kuka-carb okungaphezu kuka-30
Ukuthola ukudla okungaphansi kwe-carbohydrate okwamanje kuphezulu ku- fiber kungabonakala kuyinselele. Kodwa-ke, cishe yonke imifino engekho isitashi kanye nezithelo ezincane ushukela nazo eziphakeme kakhulu kokubili fiber nezakhi.
Ukudla okuphansi okwakhiwe kahle kwe-carb kugcizelela imifino kanye neminye imithombo ye-fiber. Ungathola umthamo wansuku zonke we-fiber onconywayo ekudleni okuphansi kwe-carb ngokukhetha lezo zinto.
Ingabe i-Fiber ibalwa njengama-carbohydrate?
Nakuba imithombo eminingi ye-fiber i-carbohydrate, i-fibre ayikhulisi i-glucose yegazi, ukudla okuncane kakhulu kwe-carb "akubalanga" fiber. Ama-fibre anganikeza ama-calories, hhayi njenge-glucose, kodwa njengemikhiqizo yokuvutshelwa ekoloni.
Eqinisweni, i-fiber isiza ukulinganisela umphumela we "carbs esebenzayo" engxenyeni yakho yegazi, ngakho iqhubekela phambili imigomo yokudla okuphansi kwe-carb. Kuze kube yilapho kudala ukuphazamiseka, kungasiza futhi ukuvimbela inzuzo yesisindo nokusiza ekulahlekeni kwesisindo.
I-fibre ikulungele uhlelo lwakho lokugaya nokuvinjelwa komfutho wegazi ophezulu. Kungabuye futhi kugcine amazinga aphilile we-LDL cholesterol negazi leglucose.
Kunconywe i-Fiber Daily
I-Academy of Nutrition and Dietetics incoma ukuthi abesifazane abadala basebenzisa amagremu angu-25 e-fiber okwenziwa ngosuku kanye namadoda amadala adla amagremu angu-38. Kuzo zombili izimo, ama-gramu angu-10 kuya kwezingu-15 kufanele avele avela ku-fibre e-soluble. Udinga i-fiber encane uma ukhula. Eminyakeni engama-50 ubudala, abesifazane kufanele badle amagremu angu-21 futhi amadoda kufanele adle amagremu angu-30.
Iningi labantu linalo lokudla okuncane kakhulu kunalokho okunconywayo, noma kunjalo. Okhokho babantu bokuqala babantu babengadla phezulu kwamagremu angu-100 e-fiber ngosuku, ngakho-ke kungenzeka ukuthi uphathe inani eliphakeme kakhulu le-fibre ngaphandle kobunzima.
Ukudla Okuphezulu-Fiber Nokudla Okuphansi
Uma unciphisa ama-carb, bheka inani le-carb elisetshenziselwayo (noma i-carb esebenzayo noma esebenzayo ) uma kuqhathaniswa ne-fibre.
Ngamanye amazwi, kufanele udle i-carbohydrate engakanani ukuze uthole igremu le-fiber? Nalu uhlu, cishe ngokulandelana kulezinga le-carb / fiber.
Cishe yonke i-Fiber
Izinhlobo ezimbili zembewu yimithombo emihle kakhulu ye-fibre futhi inezinhlobo ezimbalwa kakhulu zokukhathazeka ngazo. Ziyengeze kakhulu ekudleni kwakho futhi zingadliwa ngezindlela eziningi.
- Imifino ye-Flax: Ayikho cishe i-carbohydrate engasetshenziswa kumbewu ye-flax. Ziphezulu kakhulu kokubili i - fibre e- soluble ne- insoluble (cishe ingxenye eyodwa kwezintathu ze-fiber ishubile). I-flax iphakeme kakhulu ezakhiweni futhi ingaba umthombo we-low-carb fiber. Enye yepuniksi yomhlabathi i-flax ine-2 amagremu we-carbohydrate, i-1.9 yayo yi-fiber.
- Imbewu ye-Chia: Lezi zinhlobo zefiber ne-carb efana nembewu ye-flax. Imbewu ye-Chia ingasetshenziswa ngezindlela eziningi , kubandakanya njenge-yogurt enezelayo noma isaladi yokugaya.
Imifino cishe yonke i-fiber ifaka imifino yesardard, i-chicory, ne-endive.
I-Fiber Engaphezu Kokusetshenziswa Kwama-Carbohydrate
Ukudla okulandelayo kune-fiber ngaphezulu kune-carbohydrate esebenzayo, ngakho-ke banokukhetha okuhle kokudla okuphansi kwe-carb.
- Igatsha lesitshalo: 1/2 indebe ye-wheat eluhlaza ine-3 amagremu asetshenziswayo, i-gram 6 fiber
- Ikhukhunathi engasetshenziswanga kanye noKhukhunathi Wokhukhu: I-coconut engasetshenzisiwe engama- 1 ine-2 amagremu asetshenziswayo, i-gram 5 fibre
- Ama-High-Fiber okusanhlamvu: Hlola amalebula ngokucophelela, kepha ezinye izinhlobo zokudla eziphezulu ze-fiber nazo ziphansi noma ezingekho ngaphansi kwe-carbohydrate.
- Imifino ye-Collard: 1 indebe eqoshiwe, imifino ephekwe yesikhombi ine-4 amagremu ayisebenzisekayo, i-fibre ama-5 amagremu
- Hvoc avovocado 1 i-avocado ephakathi ine-3 amagremu asetshenziswayo, i-12 gram fibre
- Isipinashi kanye ne-Chard (okuphekwe): Enye indebe ye-oqoshiwe, isipinashi esiphekiwe sinama-gramu angu-3 ayisebenzisekayo kanye nama-4 amagremu fiber. Uzodinga izindebe ezingu-6 zespinishi eluhlaza noma i-chard ukukhiqiza cishe 1 indebe emva kokupheka.
- Isipinashi (efriziwe): Iphakethe elilodwa le-ounce lesipinashi line-3 amagremu asetshenziswayo i-carb no-8 amagremu fiber.
- I-broccoli (ephekwe): 1/2 indebe eqoshiwe, i-broccoli ephekwe ine-1 igremu esetshenziswayo i-carb, i-3 gram fiber
- I-Broccoli (eluhlaza): 1 inkomishi eqoshiwe, i-broccoli eluhlaza ine-4 gram ekhanda, i-2 gram fibre
- Ukholifulawa (okuphekwe): 1/2 indebe eqoshiwe, i-caulifulawa ephekiwe ine-1 igremu elisetshenziswayo, i-2 gram fibre
- Ukholifulawa (oluhlaza): 1 ikholomu eluhlaza okwesibhakabhaka inama-2 amagremu asetshenziswayo, i-2.5 amagremu fiber
- Ama-Blackberries: 1 indebe yama-blackberries eluhlaza ine-6 amagremu asetshenziswayo, i-8 gram fibre
Mayelana neCarb esebenzisekayo kakhulu njengeFiber
Lokhu kudla kunenani elilinganayo le-carbs ne-fibre esebenzayo. Banikeza ibhalansi ephelele yalezi zibili futhi kukhona nokukhetha okuhle kokudla kwakho.
- I-Asparagusi: 1 inkomishi egazinikile eqoshiwe ine-2 amagremu asetshenziswayo ama-carbs, ama-gramu angu-2 e-fibre
- Isilimo esidliwayo esinamagatsha anamanzi: 1 inkomishi eqoshiwe yesikhumba esidliwayo esinamagatsha anamanzi ine-1.5 amagremu asetshenziswayo, 1.5 amagremu fiber
- Isitshalo seqanda (okuluhlaza): 1 ikholomu encane, isitshalo seqanda esiluhlaza sinama-gramu angu-2 angasebenzisa i-carb, ama-gram ayi-3 amagremu
- Isitshalo seqanda (okuphekwe): 1 ikholomu yocube kanye nesitshalo seqanda eliphekwe line-5 amagremu asetshenziswayo, ama-gram ayi-3 amagremu
- Amakhowe: 1 indebe eluhlaza amakhowe alayishiwe ane-1 igremu esetshenziswayo, i-1 gram fiber
- I-Radishes: 1 indebe yama-radishes eluhlaza okwesibhakabhaka ine-2 amagremu asetshenziswayo, i-2 gram fibre
- Ama-Raspberries abomvu: 1 inkomishi i-raspberries ebomvu inama-gramu angu-7 ayisebenzisekayo, ama-gram angu-8 amagremu
- I-Romaine ulethisi: 1 inkomishi ekhishwe i-Romaine ulethisi ine-0.5 gram esebenzayo i-carbs, i-gram 1 i-fibre
I-Fiber High kodwa Engaphansi Kokusetshenziswa Kwe-Carb
Nakuba lezi zokudla ziphezulu-fiber, zinikela nge-fiber encane kune-carbs esebenzayo. Basaphila, kodwa ufuna ukugcina i-carb ebala engqondweni.
- Igatsha lelayisi : 1/4 ikomishi yerayisi yensimbi inama-8 amagremu asetshenziswayo, ama-gram angu-6 ayi-fibre
- Iklabishi (eluhlaza): 1 ikomishi iklabishi eqoshiwe ine-3 amagremu asetshenziswayo, 2 amagremu fiber
- Iklabishi (ephekwe) : 1/2 indebe iklabishi eqoshiwe ine-2 amagremu asetshenziswayo, i-gram 1 i-fibre
- I-Bell Peppers: 1 indebe eluhlaza, i-pepper ye-bell eqoshiwe ine-carb esebenzisekayo engu-4, ama-gram ayi-3 amagremu
- I-peas yeqhwa (i-pod edliwayo): 1 indebe egcwele, ama-peas aluhlaza anama-gramu angu-3 ayisebenzisekayo, ama-gramu angu-2 e-fibre
- I-Squash ye-Zucchini nezinye i-squash ehlobo: i- 1 ikomishi ephekwe, enqotshiwe i-squash ehlobo ine-carb engasebenziseka, ama-gram angu-3
- Amantongomane nembewu: Amantongomane nembewu ziyahlukahluka, kepha iningi liphezulu fiber.
- Ama-Strawberries: 1/2 indebe ye-strawberries ehlutshiwe inama-5 amagremu asetshenziswayo, i-2 gram fibre
Ama-Fiber Supplements
Kwezinye izimo, izithako ze-fiber zingaba izithako eziwusizo ekudleni okuphezulu, okunomsoco. Kodwa-ke, akufanele neze bathathe indawo yokudla ukudla okuphezulu-fibre, nakho okucebile kuma-antioxidants nezinye izakhi ezibalulekile empilweni.
Kunobunye ubufakazi bokuthi ukuthatha nje i-fiber ehlanzekile njengephilisi noma ukufafaza okuphezulu kwe-fiber ngaphezu kokudla kwakho akukwenzi zonke izinzuzo ezifanayo njengokudla. Futhi, ezinye izithasiselo eziphezulu ezifana ne-wheat bran ziqukethe ama-composit (phytates). Lokhu kungavimbela ukumuncwa kwamanye izakhi, ngakho-ke kufanele kube nokugwema okuningi kwamaprottate.
I-Chitin ne-chitosan yizinto ezivamile zokufaka ama-fiber. Kodwa-ke, itholakala kuma-shells ama-crustaceans futhi kufanele agwenywe noma ubani ophikisayo kuma-seafood.
Imihlahlandlela Yokusebenzisa I-Fiber
Nakuba i-fiber ibalulekile ekudleni okunempilo, kunezinye izinyathelo zokuqapha okufanele uzicabangele uma ukwandisa ukudla kwakho.
- Uma ungasetshenziselwa ukudla ama-fibre amaningi, ukwandisa inani kancane kancane ukuvimbela ukucindezeleka kwamathumbu.
- Qiniseka ukuthi uphuza amanzi amaningi uma uthatha ama-fiber supplements noma udla ukudla okuphezulu-fiber ngoba wonke ama-fiber athatha okungenani amanye amanzi. I-fibre ingaba, ezimweni ezingavamile, kubangele ukuchotshozwa noma ukuqotshwa uma kudliwa ngogesi obanele.
- Njengoba inani elikhulu le-fiber linganciphisa ukungena kwemithi ethile, kungcono ukuthatha imithi noma ihora ngaphambi noma amahora amabili emva kwefiber.
Izwi elivela
Ngeke ulahlekelwe yimithombo emihle ye-fibre uma usezingeni eliphansi lokudla uma ufaka imifino, izithelo, kanye ne-bran emiphakathini yakho yokudla. Ipulatifomu yakho iyoba yinkimbinkimbi futhi iyathandeka futhi ungajabulela ukudla okuhlukahlukene.
> Imithombo:
> Dahl WJ, Stewart ML. Isikhundla se-Academy of Nutrition and Dietetics: Impembelelo Yezempilo Ye-Fiber Diet. Journal of the Academy of Nutrition and Dietetics . 2015; 115 (11): 1861-1870. doi: 10.1016 / j.jand.2015.09.003.
> Ukuthuthukisa Impilo Yakho Nge-Fiber. Umtholampilo waseCleveland. https://my.clevelandclinic.org/health/articles/improving-your-health-with-fiber.
> Mcrorie JW. Indlela Ebukelwe Ngama-Fiber Supplements kanye Nezinzuzo Zempilo Eziwusizo Ngokwengane, Ingxenye 2. Ukudla okunomsoco namuhla . 2015; 50 (2): 90-97. i-doi: 10.1097 / nt.0000000000000089.
> USDA Ukuhlanganiswa kokuDatha Database. UMnyango Wezolimo we-United States. https://ndb.nal.usda.gov/ndb/search/list.
> Wald A. Imfundo yeziguli: Ukudla okuphezulu (ngaphezu kwezinto eziyisisekelo). Kusesikhathini. https://www.uptodate.com/contents/high-fiber-diet-beyond-the-basics.