8 isiri-zviyo nzira yekuwanda kwekudya kwako
Zano rakanaka rekuwedzera fibhi muzvokudya ndeyekudya zvikafu zvakakwana zvakakwana zviyo. Asi zvakadini kana iwe uine chirwere chechiliac kana kuti kwete-cecacac gluten senitivity uye uchida kubvisa zviyo zvine gluten? Iko kune zvimwe zvinokonzerwa nejuteni zvisina zviyo pamusika, asi kazhinji hazvipi zvakawanda zve fiber.
Ichi hachisi dambudziko. Kune zvakawanda zvezvimwe zvefiber-richine zvokudya zvokusarudza kubva-zvikurukuru miriwo uye nyemba dzinopawo zvimwe zvekudya zvinovaka muviri. Chikoro chekudzivirirwa kwezvokudya uye Dietetics rinoti vakadzi vanofanira kuwana magiramu 25 e fiber zuva rega rega uye varume vanofanira kuwana magiramu 38. Heano 8 zvokudya zvinokubatsira kuti uwane yakawanda inorayirwa ye fiber mukudya kwako kana iwe uri gluten-isina.
1 - Mahesani uye Mheto
Mhando dzakawanda dzehairi dzinotakura fiber. Imwe kapu imwechete yebhinzi dema, mbesa dzepineti, kana maharage eminyo inopa anenge magiramu makumi maviri. Garbanzo nyemba (inozivikanwawo sechickpeas) ine magiramu gumi nemaviri pamukombe, asi mbeu dzegorosi dzinopfuura 13 gramu kapu. Lentils, lima nyemba, uye bhinzi bhinzi zvinosvika hafu ye fiber kana pasi pevamwe vavo vanonzi cousins.
Pane imwe nzira inogona kukonzera: Zvibage zvehairi zvinowanzotenderedzwa nezvirimwa zvezviyo, zvichiisa mahairi ku gluten vasati vasarudzwa. Kana iwe ukawana nyemba inokuita kuti urware, gluten-kuputika-kusvibiswa kungave chikonzero.
2 - Leafy Greens
Yakasvibira kana yakabikwa, masikati mashizha mashizha akadai sipinashi, kale, turnip magreens, uye magirasi emirasi ndiwo masimba makuru e-fiber. Turnip magreens ane zvakanyanya-5,5 gramu pamukombe. Iwe uchawanawo noutano hwakanaka hwe beta-carotene, iyo muviri unotendeukira ku vitamini A, nekubatanidza magidhi mukudya kwako. Heano chidimbu: Chimwe chine mavara mashizha, iyo inowedzera beta-carotene. A
3 - Kokoti
Mukombe wekodonti yakakoswa une makomita 7 e-fiber, saka kucheneswa kwakanaka kwekona kacho, kunoti, muchero wezvibereko unobatsira zvikuru kuti uwane fiber yako yezuva nezuva. Kana iwe usati uri mukana wekunakidza kwekona kona, edza kubika nekodonut ufa: hafu yekapu inenge 30 gramu ye fiber.
4 - Chigadziko
Iwe unogona kutora chibage semuriwo, asi chaizvoizvo, ihwo huyo hupfumi-hupfumi. Uye kunyange zvazvo chibage chine gluten, hachisi imwechete iyo inotyisa kune vanhu vane chirwere chechiliac kana kuti guten-senzwi. Kana iwe ukaidya pahombodo, iwe uchatora magiramu mashanu e-fiber pahutsi wegorosi. Mukombe wekuvhara zviyo une makirogiramu gumi nemaviri.
5 - Artichokes
Zvinogona kutora rimwe basa kuti udye artichoke-yakawanda mashizha usati wasvika pamwoyo. Asi mushure mekunge maita izvi, iwe unenge wakaderera anenge magiramu mashanu e fiber. Zvechokwadi, pane nzira iri nyore: Tenga artichoke moyo. Chimwe chiduku chiduku mu saladhi chichasimudzira fiber inotarwa ne7 kana 8 magamu.
Zvimwe
6 - Broccoli
Imwe tsinde yevhegi ino inobatsira inopa pasi pe4 gramu ye fiber; imwe kapu yemucheka mabiko inopinda inopoteredza 10 gm fiber. Saka chero nzira iyo yaunofarira nayo iwe uchawana chirongwa chemafuta fadza. Sebhonasi, broccoli isimba rekudya, iro rinotakura mavitamini A uye C, folate, nezvimwewo.
7 - Yams uye Sweet Potato
Yams haisi chinhu chakafanana nembateti. Iyo miriwo miviri inobva mumiti isiri yakakwana. Ganda remuri rinoratidzika semuti wemaruva, uye mukati maro kune nyota kupfuura mbatata, asi unogona kuvashandura mukati memafuta akawanda. Usambofa wadya majeko mavara, zvisinei; iyo inotyisa isina kubviswa. Iko kune makirogiramu matanhatu e-fiber mumukombe wekubhabhi yam uye 4 gramu ye fiber mune imwechete yeitamate.
Zvimwe
8 - Brown Rice kana Rice Rice
Mucheka wakachena ane zvishoma zvishoma, asi zvose ruvara rutsvuku uye mupunga womusango ane anenge makirogiramu matatu pamukombe. Uye chero ipi zvayo iyo iri mariri, mucheri ndeye-gluten-isina. Imwe inogona kuitika kunze kweizi muga yakakonzerwa nemupunga, saka iva nechokwadi chekuverenga mabhii kunyatsotanga kutenga imwe yeiyi. Gorosi-isina ruzi rakagadzirwa nemucheka ndeimwe nzira yekuwana fiber-kugadzirisa kubva murozi: Uropi hweupuri hune 18 gramu ye fibhi pahomwe uye inogona kusaswa pazviyo uye kuwedzerwa mumufini nezvimwe zvinhu zvakabikwa.
Zvimwe
9 - Shoko kubva
Kana iwe ukadya kudya kwakanaka kwazvo uye nguva dzose sarudza zvokudya zvine mazamu akawanda, unogona kuwana zvakakwana. Zvisinei, kune vazhinji vedu isu zvingave zvakaoma, kunyanya kana tisina nguva yokubika kudya kwega kwega kutanga. Ichokwadi ndechokuti, muvhareji weAmerica anongowanikwa hafu yezuva nezuva inorayirwa fibre kudya.
Kana iwe wakawedzera zvose zvako zvezuva nezuva fiber uye uwana iwe uchiri kusangana zvachose nezvinangwa zvako, unogona kufunga kutora gluten-isina fiber supplement. Izvi zvinogona kukubatsira kuti uzadze zvikanganiso mumazuva apo iwe haugoni kudya mahesheni akakwana, mbeu dzose dzisingabhadhari, uye yakakura-fiber yemiriwo.
> Kwakabva:
> Wild D et al. Uchapupu hweHigh Sugar Intake, uye Low Fiber uye Mineral Acake, muGermuten-Free Diet. Alimentary Pharmacology & Therapeutics. 2010 Aug; 32 (4): 573-81.