Njira 16 Zosavuta Zakudya Zambiri

Zamkati

• 1. Idyani Magwero A carb Yonse-Chakudya
• 2. Phatikizanipo Veggies mu Chakudya, ndipo Idyani Choyamba
• 3. Idyani Popcorn
• 4. Chotupitsa zipatso
• 5. Sankhani Mbewu Zathunthu Pazitsamba Zoyengedwa
• 6. Tengani Fiber Supplement
• 7. Idyani Mbewu za Chia
• 8. Idyani Zipatso Zonse ndi Masamba Osati Madzi
• 9. Idyani mapepala
• 10. Akamwe zoziziritsa kukhosi pa mtedza ndi Mbewu, kapena kuwonjezera Maphikidwe
• 11. Kuphika ndi High-CHIKWANGWANI Flours
• 12. Idyani Zipatso
• 13. Phatikizani nyemba zambiri mu Zakudya Zanu
• 14. Siyani khungu / Khungu pa maapulo, nkhaka ndi mbatata
• 15. Werengani Zolemba Kuti Muzisankha Zakudya Ndi Zida Zambiri
• 16. Idyani Zakudya Zapamwamba Kwambiri pa Chakudya Chilichonse
• Tengani Uthenga Wanyumba

Kupeza fiber zokwanira ndikofunikira pa thanzi lanu.

Kwa imodzi, imatha kuchepetsa kudzimbidwa ndikuthandizira kuchepetsa thupi ndi kukonza.

Ikhozanso kutsitsa cholesterol, komanso chiopsezo cha matenda ashuga ndi matenda amtima.

Izi zikhoza kukhala chifukwa mitundu ina ya fiber ndi prebiotic, kutanthauza kuti amalimbikitsa mabakiteriya athanzi.

Komabe anthu ambiri sakupeza fiber zokwanira.

Institute of Medicine imalimbikitsa magalamu 38 patsiku kwa amuna ndi magalamu 25 azimayi.

Anthu aku America amakhala pafupifupi magalamu 16 a fiber patsiku, yomwe ndi theka la ndalama zomwe zimalimbikitsidwa (1).

Nazi njira 16 zomwe mungawonjezere zakudya zambiri pazakudya zanu.

1. Idyani Magwero A carb Yonse-Chakudya

CHIKWANGWANI ndi mtundu wa carb womwe umapezeka muzakudya zopangidwa ndi mbewu.

Ngakhale ma carbs ambiri amakhala shuga, ma fiber amakhazikika osadutsa akamadutsa m'mimba mwanu. Kudya fiber pamodzi ndi ma carbs ena kumakuthandizani kuti mukhale omasuka kwanthawi yayitali.

Zimachedwetsanso nthawi yomwe zimatengera ma carbs osungunuka kuti alowe m'magazi anu. Izi zimathandiza kuchepetsa kuchuluka kwa shuga wamagazi.

Zakudya zonse za carb mwachilengedwe zimakhala ndi fiber. Izi ndi monga zipatso, ndiwo zamasamba, nyemba ndi mbewu zonse.

Kusankha zakudya zonse kumatsimikizira kuti mupeza ma carb omwe ali ndi fiber. Sankhani nyemba zosiyanasiyana, mbewu zonse, zipatso ndi ndiwo zamasamba.

2. Phatikizanipo Veggies mu Chakudya, ndipo Idyani Choyamba

Pazifukwa zingapo, muyenera kudya masamba ambiri. Choyamba, amachepetsa chiopsezo cha matenda angapo osachiritsika.

Zamasamba zosagwiritsa ntchito mafuta ndizochepa kwambiri komanso zimakhala ndi zakudya zambiri, kuphatikizapo fiber.

Kudya masamba anu kale chakudya ndi njira yabwino yodyera zochuluka.

Pakafukufuku wina, azimayi omwe amapatsidwa saladi asanadye adadya masamba 23% kuposa omwe adadya saladi pachakudya ().

Kudya saladi kapena msuzi wa masamba musanadye nawonso kumalumikizidwa ndi kudya ma calories ochepa panthawi yakudya ().

Kudya ndiwo zamasamba musanadye chakudya kumatha kukulitsa mphamvu ya fiber. Masamba osakaniza ndi ochepa kwambiri, osankhidwa kwambiri.

3. Idyani Popcorn

Popcorn ndi imodzi mwazakudya zabwino kwambiri zokhwasula-khwasula mozungulira.

Izi ndichifukwa choti ndi njere yonse, yopereka magalamu anayi a fiber paunzi (28 magalamu). Awo ndi makapu atatu a mbuluuli zotulutsa mpweya (4).

Kwa ma popcorn athanzi kwambiri, mlengalenga muziwapaka m'thumba la bulauni mu microwave kapena popper.

Popcorn yotulutsa mpweya imapereka pa gramu ya fiber pa chikho. Ndi chakudya chokoma chotsekemera chomwe chilinso njere yathunthu yathanzi.

4. Chotupitsa zipatso

Zipatso zamtundu uliwonse, monga apulo kapena peyala, zimapanga zokometsera zazikulu chifukwa ndizokoma komanso zonyamula.

Zipatso zonse zimatulutsa fiber, ngakhale zina zili ndi zochulukirapo kuposa zina.

Mwachitsanzo, peyala imodzi yaying'ono imakhala ndi magalamu asanu a fiber, pomwe chikho cha chivwende chimakhala ndi gramu imodzi (5, 6).

Zipatso ndi maapulo ndi zipatso zina zapamwamba kwambiri.

Zipangizo zamtundu wa zipatso zimatha kukhuta, makamaka zikaphatikizidwa ndi chakudya chomwe chili ndi mafuta ndi / kapena mapuloteni, monga batala wa mtedza kapena tchizi.

Zipatso ndi chakudya chabwino chotukuka. Zipatso zamtundu wapamwamba zimaphatikizapo mapeyala, maapulo ndi zipatso.

5. Sankhani Mbewu Zathunthu Pazitsamba Zoyengedwa

Mbeu zonse zimasinthidwa pang'ono, kusiya mbewu zonse.

Mosiyana ndi zimenezi, njere zoyengedwa zachotsedwa ku majeremusi okhala ndi mavitamini ndi thupi lokhala ndi fiber.

Izi zimapangitsa kuti njere zizikhala motalika komanso zimachotsanso magawo opatsa thanzi kwambiri, kumangotsala carb yofulumira.

Sinthanitsani njere zoyengedwa muzakudya zanu ndimitundu yonse yazakudya. Kuphatikiza pa mpunga wa oatmeal kapena bulauni, yesani:

• Amaranth.
• Balere.
• Buckwheat.
• Bulgur tirigu.
• Farro.
• Omasulidwa.
• Mapira.
• Kinoya.
• Tirigu zipatso.

Mbeu zonse zimakhala ndi majeremusi ndi chinangwa, zomwe zimawapangitsa kukhala opatsa thanzi kuposa mbewu zoyengedwa.

6. Tengani Fiber Supplement

Ndibwino kuti mutenge zakudya zanu, kuphatikizapo fiber, kuchokera ku chakudya. Koma ngati chakudya chanu chikuchepa, mungaganizire kutenga chowonjezera.

Mitundu ingapo yazowonjezera imakhala ndi kafukufuku wowatsimikizira.

• CHIKWANGWANI Guar: Monga chowonjezera, ma fiber a guar amatha kusintha kukwanira ndikuchepetsa kalori yanu yonse. Amagwiritsidwanso ntchito pazakudya zopangidwa kuti zisinthe mawonekedwe ().
• Chikhalidwe: Ichi ndiye chofunikira kwambiri mu Metamucil, chowonjezera chodziwika bwino cha fiber chomwe chimagwiritsidwa ntchito polimbana ndi kudzimbidwa. Pakafukufuku wina, psyllium adawonetsedwanso kuti amachepetsa njala pakati pa chakudya (8).
• Glucomannan: CHIKWANGWANI ichi chimaphatikizidwa ndi zinthu zina zamkaka zonenepa kwambiri kuti zipangitse kapangidwe kake, ndipo ndizofunikira kwambiri mumankhwala opanda shalataki. Monga chowonjezera, chimakulitsa chidzalo ndikuchepetsa njala ().
• β-magalasi: Mtundu uwu wa fiber umapezeka mu oats ndi balere. Imafufumitsidwa m'matumbo ndipo imakhala ngati prebiotic yothandizira tizilombo tomwe timakhala kumeneko (10).

Komabe, zowonjezera zili ndi zovuta zazikulu ziwiri.

Choyamba, zimatha kuyambitsa vuto lakumimba komanso kuphulika. Kuti muchepetse izi, lembani chowonjezera cha fiber pang'onopang'ono ndikumwa madzi ambiri.

Chachiwiri, zowonjezera izi zimatha kusokoneza kuyamwa kwamankhwala ena, chifukwa chake tengani mankhwala anu ola limodzi musanadutse kapena maola 4 mutatha kuwonjezera.

Pali zowonjezera zowonjezera zowonjezera pamsika. Komabe, mwina simukusowa chowonjezera ngati mungadye zakudya zingapo zamasamba.

7. Idyani Mbewu za Chia

Mbeu za Chia ndi nyumba zopezera mphamvu.

Amapereka omega-3 fatty acids, mapuloteni, mavitamini ndi mchere, komanso magalamu 11 a fiber pa ounce (11).

Mbeu zing'onozing'ono izi zimasungunuka m'madzi ndipo ndizosungunuka 95%.

CHIKWANGWANI chosasungunuka chimathandizira kuti magayidwe am'mimba asunthike ndipo ndikofunikira paumoyo wamatenda. Amalumikizananso ndi chiopsezo chochepa cha matenda ashuga.

Mitundu ina ya mbewu - fulakesi, zitsamba ndi hemp, mwachitsanzo - ili ndi mbiri yofananira yazakudya komanso ndiyabwino kusankha.

Mbeu za Chia zimatulutsa fiber zosasungunuka, zomwe zimalimbikitsa chimbudzi bwino ndipo zimachepetsa chiopsezo chanu cha matenda ashuga.

8. Idyani Zipatso Zonse ndi Masamba Osati Madzi

Omwe amalimbikitsa juicing ati madzi - makamaka madzi azitsamba ozizira - ndi njira yabwino yophatikizira masamba ambiri muzakudya zanu.

Zowonadi, msuzi umatha kukhala ndi micronutrients yambiri.

Komabe ngakhale timadziti tosasamalidwa bwino, tomwe timazizira tachotsedwa fiber, ndikungotsala ma carbs ambiri, makamaka mawonekedwe a shuga.

Ngakhale timadziti ta ndiwo zamasamba tili ndi shuga wochepa poyerekeza ndi timadziti ta zipatso, timakhala ndi minyewa yocheperako kuposa momwe mumadyera ndi masamba onse.

Kudya zipatso ndi ndiwo zamasamba mu mawonekedwe athunthu, osati msuzi, kumatsimikizira kuti mumapeza michere yambiri komanso shuga wochepa.

9. Idyani mapepala

Mapuloteni ndi zipatso zopatsa thanzi modabwitsa.

Mnofu wonyezimira, wobiriwira sikuti umangokhala ndi thanzi labwino, monounsaturated fatty acids - umadzaza ndi fiber.

M'malo mwake, theka la avocado limapereka magalamu asanu a fiber ().

Ma avocado amalumikizidwa ndi thanzi la mtima wabwino, komanso mtundu wonse wazakudya zabwino komanso kudya michere ().

Mutha kugwiritsa ntchito avocado m'malo mwa batala, kapena mugwiritse ntchito masaladi apamwamba ndi mbale zina.

Mapepala ali ndi mafuta ambiri komanso fiber. Ndi njira yathanzi yamafuta ena ambiri.

10. Akamwe zoziziritsa kukhosi pa mtedza ndi Mbewu, kapena kuwonjezera Maphikidwe

Mtedza ndi mbewu zimapereka mapuloteni, mafuta ndi fiber.

Maamondi amodzi ali ndi magalamu atatu a fiber. Amakhalanso ndi mafuta osakwanira, magnesium ndi vitamini E (14).

Kuphatikiza apo, mtedza ndi mbewu ndi zakudya zosunthika. Zimakhala zosasunthika komanso zimakhala ndi michere yambiri, zomwe zimawapangitsa kukhala ndi zodyera zabwino.

Muthanso kuzigwiritsa ntchito m'maphikidwe kuti muwonjezere zakudya zowonjezera komanso zotsekemera pazakudya zanu.

Mbewu ndi mtedza zimapatsa mapuloteni, mafuta athanzi komanso ulusi. Zimakhala zabwino zokhwasula-khwasula kapena kuwonjezera pamaphikidwe.

11. Kuphika ndi High-CHIKWANGWANI Flours

Mukaphika, sankhani ufa womwe ungawonjezere zakudya zowonjezera mu muffin, buledi ndi zinthu zina zophika.

Mutha kusintha ufa wosalala ndi ufa wokwanira wa tirigu. Ufa wosalala bwinowu uli ndi ulusi wochulukitsa katatu kuposa ufa woyera (15, 16).

Mitundu ina yamtunduwu imakhala yolemera kwambiri.

Mwachitsanzo, ufa umodzi wa kokonati uli ndi magalamu khumi ndi limodzi a fiber, pomwe ufa wofanana wa soya uli ndi magalamu asanu (17, 18).

Mitundu ingapo yopanda tirigu imakhala ndi magalamu atatu a fiber pa ounce - chimodzimodzi ndi ufa wonse wa tirigu. Izi zimaphatikizapo zipatso za amondi, hazelnut, chickpea, buckwheat ndi balere (19, 20, 21, 22).

Bwezerani ufa wokhala ndi zolinga zonse ndi njira zina. Izi zimaphatikizapo ufa wa tirigu wathunthu ndi ufa wopangidwa ndi mtedza, coconut ndi mbewu zina zonse.

12. Idyani Zipatso

Zipatso zokhala ndi mbewu ndi zina mwa zipatso zokhala ndi michere yambiri.

Kuti mukhale ndi fiber yambiri, sankhani rasipiberi kapena mabulosi akuda pa magalamu 8 pa chikho. Zosankha zina zabwino ndi ma strawberries (3 magalamu) ndi ma buluu (4 magalamu) (23, 24, 25, 26).

Zipatso zimakhalanso ndi shuga wochepa kuposa zipatso zina.

Onjezerani zipatso monga chimanga ndi saladi, kapena muwaphatikize ndi yogati kuti mukhale ndi chakudya chabwino. Zipatso zosungunuka komanso zatsopano ndizabwino.

Zipatso ndi zina mwa zipatso zamtundu wapamwamba kwambiri, zopanda shuga. Gwiritsani ntchito mwatsopano kapena mazira.

13. Phatikizani nyemba zambiri mu Zakudya Zanu

Nyemba - ndiye kuti nyemba, nandolo zouma ndi mphodza - ndi gawo lofunikira pazakudya zambiri zamwambo.

Iwo ali olemera kwambiri mu fiber, komanso mapuloteni, carbs, mavitamini ndi mchere.

M'malo mwake, chikho cha nyemba zophika chimatha kupereka 75% ya zosowa zanu za tsiku ndi tsiku (27).

Kusintha nyama ndi nyemba zakudya pang'ono sabata iliyonse kumalumikizidwa ndi kutalika kwa nthawi ya moyo komanso kuchepa kwa chiwopsezo cha matenda angapo opatsirana. Mphamvu zawo pamatumbo microbiome zitha kukhala ndi gawo limodzi la maubwino awa ().

Pali njira zingapo zowonjezeretsa kumwa nyemba:

• Gwiritsani ntchito hummus ndi zina zophikira nyemba.
• Onjezani nyemba zosenda kapena nyemba zonse kuzakudya zang'ombe.
• Masaladi apamwamba ndi nyemba zophika kapena mphodza.

Nyemba ndi zakudya zopatsa thanzi zomwe zingachepetse matenda. Amapereka mapuloteni komanso michere yambiri.

14. Siyani khungu / Khungu pa maapulo, nkhaka ndi mbatata

Mukasenda zipatso ndi ndiwo zamasamba, nthawi zambiri mumachotsa theka la ulusiwo.

Mwachitsanzo, apulo limodzi laling'ono limakhala ndi magalamu anayi a fiber, koma apulo wosenda amakhala ndi magalamu awiri okha (29, 30).

Momwemonso, mbatata yaying'ono imakhala ndi magalamu a 4 a fiber, awiri mwa iwo ochokera khungu (31, 32).

Ngakhale nkhaka sizili ndi michere yambiri, nkhaka imodzi imakhala ndi magalamu awiri a fiber ndipo theka la izi ili mu peel (33, 34).

Mtundu wa ulusi womwe umapezeka pachimake cha zipatso ndi ndiwo zamasamba nthawi zambiri umasungunuka.

Zipatso ndi masamba azamasamba ali ndi michere yambiri. Peels amapereka roughage yofunikira kuti chimbudzi chisagwiritsidwe bwino komanso kupewa kudzimbidwa.

15. Werengani Zolemba Kuti Muzisankha Zakudya Ndi Zida Zambiri

Zakudya zonse zam'mimba ndi njira yabwino yopezera fiber. Komabe, ngati mungadye zakudya zopangidwa kale, mutha kusankha zinthu zomwe zili ndi fiber.

Zakudya zina - kuphatikiza yogurt, mipiringidzo ya granola, chimanga ndi msuzi - zili ndi ulusi wogwira ntchito wowonjezeredwa.

Izi zimachokera kuzinthu zachilengedwe kenako ndikuwonjezera pazakudya monga chowonjezera.

Maina wamba omwe mungayang'ane pamakalata azakudya ndi inulin ndi polydextrose.

Komanso, werengani chizindikiro cha zakudya kuti muwone magalamu angapo a fiber omwe akutumikirako. Oposa 2.5 magalamu potumikira amaonedwa kuti ndi gwero labwino, ndipo magalamu 5 kapena kupitilira apo ndiabwino.

Mukamagula zakudya zosinthidwa, yang'anani mndandanda wazowonjezera. Komanso, yang'anani chizindikiro cha zakudya zama gramu a fiber pakatumikira.

16. Idyani Zakudya Zapamwamba Kwambiri pa Chakudya Chilichonse

Gawani chakudya chanu tsiku lonse. Ganizirani kwambiri za kudya zakudya zopatsa thanzi kwambiri pachakudya chilichonse, kuphatikizapo zokhwasula-khwasula.

Nachi chitsanzo cha momwe mungapangire zisankho zapamwamba tsiku lonse:

• Chakudya cham'mawa: Sankhani phala lamtundu wapamwamba kapena oatmeal ndikuwonjezera zipatso ndi mbewu.
• Akamwe zoziziritsa kukhosi: Phatikizani ndiwo zamasamba zosaphika ndi nyemba za nyemba kapena zipatso zosaphika ndi batala wa nati.
• Chakudya: Khalani ndi saladi. Ngati mupanga sangweji, sankhani mkate wambewu wokwanira 100%.
• Chakudya: Onjezerani nyemba ndi masamba ena ku casseroles ndi stew. Yesani mbewu zosiyanasiyana zophika.

Kuphatikiza chakudya chamagetsi kwambiri pachakudya chilichonse ndi njira imodzi yosavuta yolimbikitsira kudya kwanu.

Tengani Uthenga Wanyumba

CHIKWANGWANI ndichofunikira kwambiri paumoyo wanu.

Pogwiritsa ntchito njira zomwe tatchulazi, mutha kuwonjezera kuchuluka kwa fiber kuti mukhale okwanira.

Zambiri za fiber:

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