Ngexesha elithile, mhlawumbi uvile ukuba kufuneka udle ukutya okuphezulu, kodwa mhlawumbi awuqinisekanga ukuba kutheni okanye njani.
I-Fiber yinxalenye ye-carbohydrate efunyenwe kwiziqhamo , imifuno, i-grains, i-legumes, i-nut, kunye nembewu. I-Fiber inceda ukugcina ugcwele, utsala i-cholesterol kude nentliziyo yakho, ikhuthaza ukuhlala rhoqo kwaye inokukunceda ukulawula ukulawula i-blood glucose.
Kunconywa ukuba sitshise malunga ne-25-38g / ngosuku lwefiber. Kodwa uphando lufumene ukuba kulabo bantu abanesifo sikashukela se-Type 2, ukuphakama okuphezulu kwefayibha ukusuka ekutya konke-malunga ne-30-50g / imihla ngemihla-kunokuvelisa amanqanaba e-serum glucose aphantsi xa kuthelekiswa nokutya okuphantsi kwe-fiber.
Ngokutsho kweMelika Academy yeZondlo kunye neDeetetics iphepha lokumisela, kukholelwa ukuba xa ukutya okuphezulu kwe-fiber kugonywa, izinga apho i-glucose ibonakala khona egazini iyancipha kwaye i-insulin yokucima iyancipha. Ukulibaziseka kweeFibisi ukukhupha isisu kunye nokutya. Ubu bungqina bovavanyo bubonisa ukuba ukulibaziseka kokugaya kunciphisa ukutyunjwa kwe-glucose, okubangela ukuba ushukela wegazi olulandelayo emva kokutya kunye nokuphucula ukulawula i-glucose yexesha elide.
Xa ukongeza i-fiber ekudleni kwakho, kubalulekile ukwenza njalo ngokukhawuleza. Ukongeza i-fiber ngokukhawuleza kunokubangela igesi, ukuqhaqhaqhayisa kunye nokuphazamiseka. Ngexesha elifanayo, ukwandisa ukuthambisa kwamanzi njengoko ukwandisa i-fiber yakho intake; Oku kuya kunceda ukuhambisa i-fiber phantsi kwindlela yakho yokugaya.
Ukubala iiGrafti zeFiber
Ukuba ulandela ukutya okusemgangathweni kwe-carbohydrate, mhlawumbi akudingeki ukuba ubale i-fibre gram. Kodwa, ngokuqinisekileyo unako. Sebenzisa iilebula zokutya ezinabo. Iifayibhali zidweliswe phantsi kwee-carbohydrate ezipheleleyo. Khumbula ukuqinisekisa ukuba u-akhawunti yakho ngokukhulula. Umzekelo 2 I-Tsp ye-bhotela ye-almond iqukethe i-3g ye-fiber, kodwa wena ukuba udla i-1 Tbsp kunokufumana i-1.5g yefiber.
Ukutya okungekho iilebhile ezifana neziqhamo nemifuno kungabalwa usebenzisa izixhobo ezinjengezinhlelo zokusebenza , iincwadi kunye newebhusayithi.
Iingcebiso zokukhetha ukutya okuphezulu
Xa kuthengwa isonka, ukutya, okusanhlamvu kunye nezinye ukutya ukutya, kuhlose ukuthenga ukutya okunokungenani i-3g ye-fiber (5g nokuba bhetele!). Ufuna ubuninzi bakho bokutya okuziinkozo ukuba uqule iifleji. Ngenkcazo, inkozo yonke iqulethe i-100% ye-kernel yasekuqaleni-yonke i-bran, i-germ kunye ne-endosperm. Ukugcina ingqolowa eqinisiweyo ikhulisa ixabiso lokutya. Enyanisweni, iigrafu ezipheleleyo zinezixhobo ezinqabileyo zokuncedisa i-antioxidants ezingabonakali kwiziqhamo nemifuno, kunye ne-vithamini B, i-vitamin E, i-magnesium, isinyithi kunye ne-fiber.
Uyakwazi ukuchonga ukutya njengengqolowa eninzi ngokufumana isitampu esiliqili okanye ukhangele uluhlu lwesithako. Isithako sokuqala kufuneka sithi "yonke." Umzekelo, i-oat epheleleyo, i-rye epheleleyo, ingqolowa yonke.
Imizekelo yeengqolowa ezipheleleyo ziquka:
- Amaranth
- Ngokungaqhelekanga
- Buckwheat
- Umbona
- Millet
- Oats
- Rice
- Rye
- Amafutha
- Teff
- Triticale
- Ngqolowa, kubandakanywa iintlobo ezinjengopelo, i-emmer, i-farro, i-einkorn, i-Kamut, i-durum kunye ne-bulgar, ivunyiweyo yengqolowa kunye neengqolowa zeengqolowa
- Irayisi zasendle
Ukutya Okuqulethe iiFiber
Iimveliso ezininzi zokutya kwimarike ziqukethe iifayili ezongeziweyo ezikhishwe kwizityalo (ezifana neziqhamo, izityalo ezipheleleyo kunye nezityalo).
Ezi ntlobo zokutya zibizwa ngokuba yi-fibers esebenzayo okanye izilwanyana ezinqabileyo. Ingaba okanye ezi zininzi zemizi ekhutshiwe inenzuzo efanayo (okokuqala: ukukhuselwa kwisifo senhliziyo) njengoko i-fibre evela ekutya konke akukaqondwa ngokupheleleyo. Cinga ukutya ukutya okuqhelekileyo kangangoko unako.
Indlela yokufumana iFiber eFuthiyo imihla ngemihla
Isihluthulelo sokutya i-fiber eyaneleyo kukutya iintlobo ezahlukeneyo zokutya okunempilo, ezifana neziqhamo, imifuno, i-grains epheleleyo, izityalo kunye neentsuku kunye nembewu yemihla ngemihla. Yenza umgomo wakho ukutya ubuncinane isiqhamo okanye imifuno kwisidlo ngasinye. Ngezantsi uzakufumana isampulu ngosuku lokutya okuphezulu kakhulu.
Nceda uqaphele ukuba ngaphambi kokuba uqale naluphi na ukutya okutsha kufuneka uthethe nodokotela wakho kuqala.
Umzekelo weMenyu ephezulu yeFiber
Imenyu yesampuli ijolise malunga nama-50 amagremu e-fiber.
3 amaqanda abamhlophe abaneqanda le-1/3 (i-3g fiber), i-1/2 indebe ye-broccoli (i-2.5g fiber) kunye ne-1/2 indebe ityebile utamatisi (i-1g fiber)
Iingcezu ezi-2 zezonka zesonka (~ 6g fiber)
I-1/2 indebe ye-raspberries (i-4g fiber)
Ukugqitywa kwemifuno enkuni
1 i-fiber ephezulu yokugqwesa okusanhlamvu (5g fiber)
Iibhontshisi ze-1/2 zekhobe (i-8g fiber)
I-1/2 indebe i-mushroom (1g fiber)
I-1/2 indebe i-pepper (1g fiber)
I-3 oz yenkukhu etyongweyo
1 apula (4g fiber)
12 i-almond okanye 1 Tsp i-almond okanye ibhotela (2g fiber)
Isidlo
I-5oz i-salmon ebongwe
6 iingcambu ze-asparagus (i-fiber 3g)
2/3 indebe ye-cupino kunye nefafa yeebhokhwe kunye ne-1/4 indebe ye-artichokes (8g fiber)
I-Snack: 1/2 indebe ye-strawberry (1.5g fiber)
I-fiber iyonke: ~ 50g / i-fiber ngosuku
> Imithombo
> I-American Academy yeSondlo kunye neDietetics. Indawo ye-American Dietetic Association: Impilo
Impembelelo yeFiber Dietary. J Am Diet Assoc. 2008: 108: 1716-1731.
> IBhunga loLonke lweZityalo. Iingqolowa Zonke 101.