14 Healthy High Fiber, Zakudya Zochepa Za Carb

Zamkati

• 1. Mbeu za fulakesi
• 2. Mbeu za Chia
• 3. Kutulutsidwa
• 4. Maamondi
• 5. Nyama ya kokonati yopanda shuga
• 6. Mabulosi akuda
• 7. Rasipiberi
• 8. Pistachios
• 9. Tirigu chimanga
• 10. Kolifulawa
• 11. Broccoli
• 12. Katsitsumzukwa
• 13. Biringanya
• 14. Kabichi wofiirira
• Mfundo yofunika

Zakudya zochepa zama carb zalumikizidwa ndi maubwino angapo athanzi.

Kafukufuku wasonyeza kuti amathandiza kwambiri kuchepetsa njala ndikuthandizira kuchepa thupi (,).

Amagwirizananso ndi kuchepa kwa magazi komanso kuchuluka kwa cholesterol ya LDL (yoyipa), komanso kuchuluka kwa cholesterol cha HDL (chabwino),,).

Zowonjezera, zakudya zochepa za carb zapezeka kuti zithandizira kuwongolera shuga m'magazi mwa iwo omwe ali ndi matenda amtundu wa 2 shuga (,).

Zakudya zochepa zama carb zimapereka zosakwana 130 magalamu a carbs patsiku, pomwe zakudya zochepa kwambiri zimapatsa magalamu 20-50 a carbs patsiku ().

Komabe, zakudya zina zotsika kwambiri zama carb zitha kukhala zopanda fiber, michere yomwe imafunikira kugaya chakudya, mtima, komanso thanzi m'matumbo (,).

M'malo mwake, kafukufuku akuwonetsa kuti 5% yokha ya achikulire aku America - osadalira ngati amadya carb yochepa kapena ayi - amakwaniritsa magalamu 25-38 a fiber tsiku lililonse ().

Mwamwayi, ngati mumadya chakudya chochepa kwambiri cha carb ndipo mumakhala ndi nkhawa ndi zomwe mumadya, zakudya zingapo zokoma ndizochepa kwambiri ndipo zimakhala ndi fiber.

Nawa ma fiber okwanira 14 athanzi, zakudya zama carb ochepa.

1. Mbeu za fulakesi

Mbeu za fulakesi ndi mbewu zazing'ono zamafuta zodzaza ndi michere.

Makamaka, ndiwo magwero abwino a omega-3 fatty acids, fiber, ndi antioxidants. Amakhalanso ndi ma carbu osungunuka - magalamu onse a carbs kupatula magalamu a fiber ().

Makamaka, nthanga za fulakesi zili ndi omega-6 ochepa mpaka omega-3 kuposa mbewu zina zambiri zamafuta. Izi ndizofunikira, popeza kuchepa kwa omega-6 mpaka omega-3 kumalumikizidwa ndi kuchepa kwa matenda angapo opatsirana ().

Mbeu za fulakesi zimaphatikizidwa mosavuta muzakudya zanu ndipo ziyenera kukhala pansi kuti mukapeze zabwino zonse zathanzi lawo ().

Supuni ziwiri (14 magalamu) a mbewu zapadziko lapansi zimapatsa magalamu anayi a fiber ndi 0 magalamu a net carbs ().

2. Mbeu za Chia

Ngakhale ndi yaying'ono, mbewu za chia zimakhala ndi michere yambiri.

Kuphatikiza pa kukhala ndi michere yambiri, mapuloteni, ndi mavitamini ndi michere yambiri, mbewu za chia ndi chimodzi mwazomera zodziwika bwino za omega-3 fatty acids ().

Mbeu za Chia zimatha kukonkhedwa pamwamba pa masaladi ndi yogurt kapena kuwonjezeredwa ku smoothies.

Amatenganso zakumwa bwino, ndikusandulika gel osagwiritsidwa ntchito ngati dzira losanjikiza m'malo mwa dzira kapena ma jekeseni.

Supuni ziwiri (30 magalamu) a mbewu za chia zimapereka magalamu 11 a fiber ndi 2 magalamu a net carbs ().

3. Kutulutsidwa

Pokhala ndi mafuta athanzi ambiri, ma avocado ali ndi mawonekedwe apadera a batolo.

Mwaukadaulo chipatso, mapeyala nthawi zambiri amadyedwa ngati masamba ndipo amatha kuwonjezeredwa muzakudya zosiyanasiyana.

Kuphatikiza pa kukhala olemera ndi mafuta a monounsaturated, ma avocado ndi gwero labwino la fiber, folate, potaziyamu, ndi mavitamini K ndi C ().

Avocado imodzi yaying'ono (136 magalamu) imapereka magalamu 9 a fiber ndi 3 magalamu a net carbs ().

4. Maamondi

Maamondi ali m'gulu la mtedza wotchuka kwambiri padziko lonse lapansi.

Ndi zabwino zokhwasula-khwasula, ndizopatsa thanzi kwambiri komanso zili ndi mafuta athanzi, ma antioxidants, ndi mavitamini ndi michere yofunikira, kuphatikiza vitamini E, manganese, ndi magnesium ().

Popeza amakhalanso magwero abwino a fiber ndi mapuloteni, ma almond amathandizira kukulitsa kumverera kodzaza ndikuthandizira kuchepa thupi ().

Chimodzi mwa magalamu 28 a maamondi osaphika chimapereka magalamu anayi a fiber ndi magalamu atatu a net carbs ().

5. Nyama ya kokonati yopanda shuga

Nyama ya kokonati ndi thupi loyera mkati mwa coconut.

Nthawi zambiri amagulitsidwa shredded ndipo amatha kuwonjezeranso ku ndiwo zochuluka mchere, mipiringidzo ya granola, ndi zakudya zam'mawa zamakina owonjezera.

Nyama ya coconut imakhala ndi mafuta abwino komanso fiber, pomwe imakhala yocheperako mu carbs ndi protein ().

Mulinso mchere wambiri wofunikira, makamaka mkuwa ndi manganese. Zothandizira mkuwa zimapangitsanso mafupa komanso thanzi la mtima, pomwe manganese ndiyofunikira pakulimbitsa thupi kwamafuta ndi ntchito ya enzyme (,,).

Gulu limodzi (28 magalamu) a nyama ya kokonati yopanda mchere, imapereka magalamu 5 a fiber ndi 2 magalamu a net carbs ().

6. Mabulosi akuda

Chokoma ndi tart, mabulosi akuda ndi zipatso zokoma za chilimwe.

Amakhalanso ndi thanzi labwino, ndi 1 chikho chimodzi (140 magalamu) omwe amadzitamandira kuposa 30% ya Daily Value (DV) ya vitamini C ().

Zipatso ndi zina mwa zipatso zokhala ndi antioxidant. Kudya pafupipafupi kumalumikizidwa ndi kuchepa kwa chiwopsezo cha kutupa kosatha, matenda amtima, ndi mitundu ina ya khansa ().

Kuphatikiza apo, kafukufuku wamasabata 1 mwa amuna 27 olemera kwambiri kapena onenepa kwambiri pa zakudya zamafuta ambiri adapeza kuti kudya mabulosi akuda tsiku ndi tsiku kumawonjezera kuyaka kwamafuta komanso chidwi cha insulin ().

Chikho chimodzi (140 magalamu) a mabulosi akuda amapereka magalamu 7 a fiber ndi 6 magalamu a net carbs ().

7. Rasipiberi

Chipatso china chokoma koma chotentha kwambiri, rasipiberi amasangalala kwambiri atangogula kumene.

Operewera kwambiri, amakhalanso ndi mavitamini ndi michere yambiri yofunikira. M'malo mwake, chikho chimodzi (140 magalamu) chimapereka zoposa 50% za DV za vitamini C ndi 41% ya DV ya manganese ().

Mofananamo ndi mabulosi akuda, rasipiberi ali ndi matenda oteteza matenda ambiri. Amatha kudyedwa ngati chotupitsa, chophikidwa m'madzimadzi, ndikuwonjezeranso magawo a yogurt kapena oats usiku umodzi).

Chikho chimodzi (140 magalamu) a raspberries chimapereka magalamu 9 a fiber ndi 8 magalamu a net carbs ().

8. Pistachios

Anthu akhala akudya pistachios kuyambira 6000 BC ().

Ngakhale kwenikweni chipatso, ma pistachios amagwiritsidwa ntchito ngati nati.

Ndi mtundu wawo wobiriwira wobiriwira komanso kununkhira kwapadera, ma pistachio amakonda zakudya zambiri, kuphatikiza ndiwo zochuluka mchere, monga mafuta oundana ndi makeke.

Chakudya chopatsa thanzi, ali ndi mafuta athanzi komanso vitamini B6, Vitamini wofunikira yemwe amathandizira kuwongolera shuga wamagazi ndikupanga hemoglobin (,).

Mafuta okwana magalamu 28 a pistachios okhala ndi zipolopolo amapereka magalamu atatu a fiber ndi magalamu asanu a net carbs ().

9. Tirigu chimanga

Tirigu chimakhala chovala cholimba chakunja cha maso a tirigu.

Ngakhale imapezeka mwachilengedwe mumtambo wathunthu, itha kugulidwanso payokha kuti iwonjezere kapangidwe ndi kununkhira kwa nutty ku zakudya monga zinthu zophika, ma smoothies, yogurt, soups, ndi casseroles.

Tirigu chimakhala ndi mavitamini ndi michere yambiri, ndi 1/2 chikho (30 magalamu) opatsa 41% ya DV ya selenium komanso zoposa 140% ya DV ya manganese ().

Ngakhale, mwina chomwe chimadziwika bwino ndi kuchuluka kwake kwa zosungunuka zosungunuka, michere yomwe imatha kuthandizira kudzimbidwa komanso kulimbikitsa matumbo nthawi zonse ().

Chikho cha 1/4-chikho (15-gramu) chotulutsa tirigu chimapereka magalamu 6 a fiber ndi 4 magalamu a net carbs ().

10. Kolifulawa

Kolifulawa ndi chinthu chotchuka pamitundu yazakudya zochepa za carb, chifukwa zimatha kuthiridwa m'malo mwa tirigu kapena kupangira pizza wotsika kwambiri.

Gawo la Brassica banja, kolifulawa ndi masamba obiriwira omwe alibe mafuta ambiri komanso mavitamini ambiri, mavitamini, ndi mchere ().

Ndichitsime chabwino cha choline, chomwe chili chofunikira pa thanzi la ubongo ndi chiwindi, komanso metabolism ndi DNA synthesis ().

Chikho chimodzi (85 magalamu) a kolifulawa wodulidwa amapereka magalamu awiri a fiber ndi 2 magalamu a net carbs ().

11. Broccoli

Broccoli ndi masamba odziwika bwino omwe amakhala ndi michere yambiri.

Kuphatikiza pa kuchepa kwama calories, imakhala ndi michere yambiri komanso mavitamini ndi michere yambiri, kuphatikiza folate, potaziyamu, ndi mavitamini C ndi K ().

Amakhalanso ndi mapuloteni ambiri kuposa masamba ena ambiri.

Ngakhale imatha kusangalatsidwa ndi yophika kapena yaiwisi, kafukufuku akuwonetsa kuti kuyiyendetsa kumapereka zabwino zathanzi ().

Chikho chimodzi (magalamu 71) a florets a broccoli yaiwisi amapereka magalamu awiri a fiber ndi magalamu atatu a net carbs ().

12. Katsitsumzukwa

Katsitsumzukwa kakang'ono kamamasika kameneka kameneka kamakhala ndi mitundu yambiri, kuphatikizapo zobiriwira, zofiirira, ndi zoyera.

Ndi ochepa kwambiri koma ali ndi vitamini K wambiri, kupereka 46% ya DV mu chikho chimodzi (134 magalamu). Kutumikiranso komweku kumanyamula 17% ya DV yopezeka pachimake, yomwe ndi yofunika kwambiri panthawi yapakati ndipo imathandizira pakukula kwama cell ndi kupanga kwa DNA (,).

Ngakhale kuti nthawi zambiri imakhala yophika, katsitsumzukwa kofiira kangapangitse crunch yosangalatsa ku saladi ndi mbale za veggie.

Chikho chimodzi (134 magalamu) a katsitsumzukwa kofiira kamapereka magalamu atatu a fiber ndi 2 magalamu a net carbs ().

13. Biringanya

Amatchedwanso aubergines, mabilinganya amagwiritsidwa ntchito m'ma mbale ambiri padziko lonse lapansi.

Amawonjezera mawonekedwe apadera m'zakudya ndipo amakhala ndi ma calories ochepa.

Amakhalanso ndi fiber komanso mavitamini ndi michere yambiri, kuphatikiza manganese, folate, ndi potaziyamu ().

Chikho chimodzi (82 magalamu) a biringanya yaiwisi, ya cubed imapereka magalamu atatu a fiber ndi 2 magalamu a net carbs ().

14. Kabichi wofiirira

Imatchedwanso kabichi wofiira, kabichi wofiirira ndi njira yopatsa thanzi yowonjezerapo utoto wazakudya zanu.

Ngakhale imakoma mofanana ndi kabichi wobiriwira, mitundu yofiirayo ndiyokwera kwambiri pazomera zomwe zimalumikizidwa ndi maubwino azaumoyo, monga thanzi la mtima ndi mafupa, kutupa pang'ono, ndi chitetezo ku mitundu ina ya khansa (,)

Kabichi wofiirira amakhalanso ndi ma carbs ochepa, okhala ndi fiber yambiri, komanso gwero labwino kwambiri la mavitamini C ndi K ().

Chikho chimodzi (89 magalamu) kabichi wofiira wodulidwa chimapereka magalamu awiri a fiber ndi 5 magalamu a net carbs ().

Mfundo yofunika

Kaya muli ndi chidwi chochepetsa thupi kapena kuchepetsa shuga m'magazi anu, kudya ma carbs ochepa kungakhale ndi maubwino ambiri azaumoyo.

Ndipo ngakhale mungaganize, mutha kuchepetsa kudya kwa carb mukakhala ndi fiber yokwanira.

M'malo mwake, ma carb otsika ambiri, zakudya zamafuta ambiri ndizabwino komanso zokoma modabwitsa.