Ita yako fiber yemazuva ose kubva pane zvinopfuura 30 pasi-carb foods
Kutsvaga zvokudya zvakaderera mu-carbohydrate asi zvakanyanya mu fiber zvingaratidzika sechinetso. Zvisinei, inenge yose isiri yemashizha yemichero uye michero ine shuga shoma inewo yakakwirira pane zvose zviri zviviri fiber uye zvinovaka muviri.
Imba yakagadzirwa yakaderera-carb inowedzera mishonga pamwe nemamwe magetsi e-fiber. Iwe unogona kuwana zvakakurudzirwa zvezuva nezuva zve fiber pazvokudya zvakaderera-carb nekusarudza izvo zvinhu.
Kune Fiber Inoita seKaridhydrate Here?
Kunyange zvazvo huwandu hwezvinhu zvakagadzirwa nemafuta ari ega-gedhidhi, fiber haina kukonzera ropa glucose, saka zvokudya zvakaderera-carb hazvi "kuverenga" fiber. Fiber inogona kupa makorikori, kwete seglucose, asi sezvibereko zvekuvirisa mumakoloni.
Ichokwadi, fiber inobatsira kuenzanisa kuitika kwe "kushandiswa carbs" muropa rako, saka rinowedzera zvinangwa zvekudya zvakaderera-carb. Kusvika pakuita kuti iite satiety, inogonawo kubatsira kudzivirira kuwedzerwa uremu uye rubatsiro mukurasikirwa nekurema.
Fiber yakanaka yekubata muviri wako nekudzivirira kwehutano hwepfungwa zvakare. Inogonawo kuchengetedza hutano hwakanaka hweLDL cholesterol neropa glucose.
Yakakurudzirwa zuva reFiber Fiber
Chikoro chekudya zvekudya neDeetetics chinokurudzira kuti vakadzi vakuru vanodya magiramu 25 emufibhi wezuva nezuva uye varume vakuru vanodya magiramu 38. Muzviitiko izvi zvose, 10 kusvika ku15 magiramu inofanira kuuya kubva mumusanganiswa. Iwe unoda zviduku zvishoma kana iwe uchikwegura. Pamakore makumi mashanu, vakadzi vanofanira kudya magiramu 21 uye varume vanofanira kudya magamu makumi matatu.
Vanhu vazhinji vane huwandu hwakanyanya hwema fiber kupfuura hwakakurudzirwa, zvakadaro. Madzitateguru ehutungamiri hwevanhu evanhu vangangodya kudya kwema 100 gm fiber pazuva, kuitira kuti iwe unogona kunge uchitakura zvakanyanya zve fiber pasina kuoma.
High-Fiber uye Low-Carb Foods
Kana iwe uri kukonzera marashi, tarisa uwandu hwekabhodhi inoshandiswa (kana inoshanda kana kuti yakasvibiswa carb ) yakaenzaniswa nefiber.
Mune mamwe mazwi, mazana emakhahydratesi munofanirwa kudya kuti muwane gramu ye fiber? Heino mutsara, zvinenge zvakarongeka pane iyi carb / fiber scale.
Anenge Yose Fiber
Mhando mbiri dzembeu inonyanya kuibva mutsara uye ine mashomanana mashoma ekufunganya pamusoro. Izvo zvinowedzera zvakawedzerwa pane zvekudya zvako uye zvinogona kudyiwa nenzira dzakawanda.
- Flax Mbeu: Pane zvinenge zvisingashandisi makabhahydrate mu mbeu yeflakisi. Iyo yakakwirira kwazvo mumasikironi maviri uye asina insoluble fiber (inenge chikamu chetatu che fiber inogadzikana). Furukisi yakakwirira muzvivigiro uye inogona kuva iyo yakanyanya pasi-carb fiber source. Rimwe puniki pasi pasi fikisi ine 2 gramu e-carbohydrate, 1.9 yeyo fiber.
- Chia Mbeu: Izvo zvine fiber uye carb profile yakafanana nemafuta efikisi. Mbeu dzeChia dzinogona kushandiswa nenzira dzakawanda , dzinosanganisira sekuwedzera kweg yogurt kana kuti salad topping.
Miti inenge inenge yose yefiber inosanganisira masardard yemiti, chicory, uye endive.
Zvimwe Fibheti Kupfuura Zvinyorwa Zvine Carhydrate
Zvokudya zvinotevera zvine fiber yakawanda kudarika makodhijidrate anokwanisa, saka ivo vanewo zvisarudzo zvakanaka zvekudya-gasi.
- Shamba yegorosi: 1/2 mukombe wegorosi yakasvibiswa ane 3 gramu inoshandiswa carb, 6 gramu fiber
- Koconus risina kunetseka neKononut Furi: 1 ounce kemokonati isina kunakirwa ine 2 gramu inoshandiswa carb, 5 gramu fiber
- High-Fiber Cereals: Chengetedza mavara acho zvakanyatsocherechedza, asi zvimwe zviyo zvepamusoro fiber zvakaderera kana zvakaderera mumakinhydrate.
- Collard Greens: 1 mukombe yakakanyiwa, yakagadzirwa nemirasi yakavhara ine magiramu mana anoshandiswa carb, 5 gramu fiber
- Hass Avocado: 1 miviri yemascado ine magiramu matatu anoshandiswa carb, 12 gramu fiber
- Sipinachi uye Chard (yakabikwa): Chimwe chekapu yakakanyiwa, sipinashi yakagadzirwa ine magiramu matatu anoshandiswa nekarb uye 4 gramu fiber. Iwe uchada makapu makumi matanhatu emapinashi yakasvibirira kana chard kubudisa anenge 1 mukombe mushure mekubika.
- Sipinachi (yakasviba): Imwe 10-ounce pine spinach ine magiramu matatu anoshandiswa nekarb uye 8 gm fiber.
- Broccoli (yakabikwa): 1/2 mukombe yakakanyiwa, broccoli yakabikwa ine 1 gramu inoshandiswa carb, 3 gramu fiber
- Broccoli (yakasvibiswa): 1 mukombe wekatekwa, ruvara rwebhuruki ine ruvara rune 4 gramu rinoshandiswa carb, 2 gramu fiber
- Koliflower (yakabikwa): 1/2 kapu yakakanyiwa, cauriflower yakabikwa ine 1 gramu inoshandiswa carb, 2 gramu fiber
- Koliflower (yakasvibiswa): 1 kapu kiriliflower ine 2 gramu inoshandiswa carb, 2.5 gramu fiber
- Mvura yakasviba: 1 mukombe yakasvibiswa macheri ine magiramu matanhatu anogona kushandiswa carb, 8 gramu fiber
Panenge Sekushandisa Zvakanyanya Carb seFiber
Zvokudya izvi zvine chiyero chakaenzana che carbs uye fiber. Vanopa kuenzanisa kwakakwana kwemaviri uyewo maitiro akanaka ekudya kwako.
- Asparagus: 1 kapu yakasimwa yakashambadza ine 2 gramu inoshandiswa carbs, 2 gramu fiber
- Celery: 1 mukombe yakasimwa celery ine 1.5 gramu inoshandiswa carb, 1.5 gramu fiber
- Shiraplant (yakasvibiswa): 1 cup cubed, eggplant yakasvibira ine 2 gramu inoshandiswa carb, 3 gramu fiber
- Shiraplant (yakabikwa): 1 cup cubed uye eggplant yakabikwa ine magiramu mashanu anoshandiswa carb, 3 gramu fiber
- Mushroom: 1 kapu yakasvibiswa sliced mushroom ine 1 gramu inoshandiswa carb, 1 gram fiber
- Radishes: 1 kapu yakasvibiswa saridishes ine 2 gramu inoshandiswa carb, 2 gramu fiber
- Red Raspberries: 1 kapu raspberries ine makirogiramu manomwe anoshandiswa carb, 8 gm fiber
- Romaine lettuce: 1 mukombe shredded Romaine lettuce ine 0.5 gram inoshandiswa carbs, 1 gramu fiber
High Fiber Asi Muduku Kupfuura Kushandisa Carb
Kunyange zvazvo zvikafu izvi zvakakwirira-fiber, zvinopa zvishoma zvishoma kupfuura zvigadzirwa zvinoshandiswa. Vachiri vapenyu, asi iwe unoda kuchengeta carb inofunga mupfungwa.
- Muchiri webazi: 1/4 mukombe rayisiya bran ine 8 gramu inoshandiswa carb, 6 gramu fiber
- Kabichi (yakasvibiswa): 1 kapu yakasviwa kabichi yakasikwa ine 3 gramu inoshandiswa carb, 2 gramu fiber
- Kabichi (yakabikwa) : 1/2 mukombe yakabikwa yakabikwa kabichi ine 2 gramu inoshandiswa carb, 1 gramu fiber
- Bell Peppers: 1 kapu yakasvibiswa, bell pepper yakasarudzwa ine magiramu mana anogona kushandiswa carb, 3 gramu fiber
- Snow Peas (podha yezvokudya): 1 mukombe yakakwana, mazai echando akasviba ane 3 gramu anoshandiswa carb, 2 gramu fiber
- Zucchini Squash uye Other Summer Squash: 1 kapu yakabikwa, yakatswa sarashi yezhizha ine magiramu mana anoshandiswa carb, 3 gramu fiber
- Nuts uye Mbeu: Nutsu uye mbeu dzinowirirana, asi dzakawanda dzakakwirira mu fiber.
- Strawberries: 1/2 mukombe yakatswa strawberries ine magiramu mashanu anoshandiswa carb, 2 gramu fiber
Fiber Supplements
Mune mamwe mamiriro ezvinhu, fiber zvinowedzera zvinogona kuwedzera kuwedzerwa kune zvakanakisisa, kudya kunovaka muviri. Zvisinei, havafaniri kutora nzvimbo yekudya zvakanyanya-fiber, izvo zvinowedzerawo mune antioxidants nemamwe mishonga inokosha kuhutano.
Kune humwe uchapupu hwokuti kungotora fiber yakachena sepiritsi kana kusasa yakakwirira-fibha kuwedzerwa pamusoro pezvokudya zvako hazvina maturo ose akafanana sekudya. Uyezve, zvimwe zvakanyanya-fiber additives zvakadai sesimbi yegorosi zvine mashizha (phytates). Izvi zvinogona kudzivirira kudyiwa kwezvimwe zvinokonzera, saka zvakawanda zvepirtates zvinofanira kudziviswa.
Chitin uye chitosan zvinowanzowedzera fiber. Zvisinei, inotorwa kubva kumahombekombe e-crustaceans uye inofanira kudziviswa chero ani anokonzera kugungwa kwezvokudya.
Mirayiridzo Yokushandisa Fiber
Kunyange zvazvo fiber inokosha pakudya kwakanaka, pane zvimwe zvingwarira zvokufungisisa paunowedzera kudya kwako.
- Kana iwe usingawanzofodya kudya zvakawanda, shandisa mari yacho zvishoma nezvishoma kuti udzivirire matumbo.
- Iva nechokwadi chekuti unwa mvura zhinji paunotora fiber kuwedzera kana kudya zvokudya zvakakwirira-fiber nokuti zvose fiber inotora zvimwe mvura. Fibha inogona, muzviitiko zvisingawanzoiti, inokonzera kuvhara kana kuvimbiswa kana ichidyiwa nehuwandu hwemvura.
- Sezvo huwandu hwehutachiona hunogona kuderedza kushandiswa kweimwe mishonga, zvakanakisisa kutora mishonga kana awa nguva isati yasvika kana maawa maviri mushure me fiber.
Shoko Rinobva
Iwe hauchazoshayikwi kune zvakanaka zvinobva kune fiber apo iwe uri pane zvakaderera-mutoro wezvokudya kana iwe ukabatanidza mimwe miriwo, michero, uye bhuru muzvirongwa zvako zvekudya. Iplate yako ichave yakajeka uye inofadza uye iwe unogona kunakidzwa nezvinhu zvakasiyana-siyana zvekudya.
> Sources:
> Dahl WJ, Stewart ML. Nzvimbo yeChikamiro Chekudya uye Dietetics: Utano hweHutano hweZviyo Fiber. Zvinyorwa zveChikoro Chekudya Zvakakwana uye Dietetics . 2015; 115 (11): 1861-1870. doi: 10.1016 / j.jand.2015.09.003.
> Kuvandudza Utano Hwako NeFiber. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/improving-your-health-with-fiber.
> Mcrorie JW. Uchapupu-Hwakagadzirirwa Kusvibiswa kweFibre Zvinyorwa uye Zvirongwa Zvoutano Zvine Utano, Chikamu 2. Nutrition Nhasi . 2015; 50 (2): 90-97. doi: 10.1097 / nt.0000000000000089.
> USDA Food Composition Database. United States Dhipatimendi Rezvekurima. https://ndb.nal.usda.gov/ndb/search/list.
> Wald A. Murembere Dzidzo: High-fiber diet (Beyond the Basics). Kusvika pari zvino. https://www.uptodate.com/contents/high-fiber-diet-beyond-the-basics.