Kodi Ndizotheka Kukhala Ndi Zida Zambiri Pazakudya Zanu?

Zamkati

• Kodi mungafune bwanji fiber?
• Kodi chimachitika ndi chiyani mukakhala ndi fiber yambiri?
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Ma carbs kale anali eeeeeevil, koma tsopano akuzizira. Ditto ndi mafuta (kuyang'ana kwa inu, mapeyala ndi batala wa chiponde). Anthu akukanganabe ngati nyama ndi yabwino kapena yoopsa, komanso ngati mkaka ndi wabwino kapena woipa kwambiri.

Chinthu chimodzi chomwe sichinayambe chachitidwapo manyazi? Fiber - zinthu zomwe zili nazo nthawi zonse wakhala pa mndandanda wa anthu abwino. Koma izo ndi kuthekera kokhala ndi chinthu chabwino chochuluka: Dzuwa lowala kwambiri patchuthi, magalasi ochulukirapo a vinyo, komanso masewera olimbitsa thupi (inde, zenizeni). Ndipo fiber ndi chimodzimodzi.

Kodi mungafune bwanji fiber?

Malingaliro ambiri pakudya kwa fiber tsiku lililonse ndi 25 mpaka 35 magalamu, akutero Sarah Mattison Berndt, RD, mlangizi wazakudya za Complete Nutrition. Izi zimatha kusiyanasiyana kutengera msinkhu wanu komanso jenda. (Amuna amafunikira zambiri, akazi amafunikira zochepa.) Makamaka magalamu amenewo amachokera ku zakudya zachibadwa monga zipatso, ndiwo zamasamba, tirigu, mtedza, nyemba, ndi nyemba, osati zowonjezera.

Mwayi kuti simukupeza zambiri. Kuchuluka kwa fiber ku US ndi pafupifupi magalamu 15 patsiku, malinga ndi Sharon Palmer, RDN., The Plant-Powered Dietitian ndi wolemba Zomera Zokhala ndi Moyo Wamuyaya. A FDA amawonanso kuti zakudya zamafuta ndi "zakudya zopatsa thanzi" chifukwa kudya pang'ono kumalumikizidwa ndi zoopsa zomwe zingachitike paumoyo. (Mukufuna thandizo kuti mumenye nambalayo? Nazi njira zisanu ndi chimodzi zachinyengo zopezera michere yambiri pazakudya zanu.)

Kodi chimachitika ndi chiyani mukakhala ndi fiber yambiri?

Ngakhale anthu ambiri aku America akupeza zida zochepa kwambiri, ndizotheka kuzigwiritsa ntchito, zomwe zimayambitsa "matenda am'mimba omwe angatipangitse kukhala abwino," akutero Berndt. Kutanthauzira: mpweya, kuphulika, ndi kupweteka m'mimba. Izi zimakonda kupezeka pafupifupi magalamu 45 kwa anthu ambiri, malinga ndi Palmer, ngakhale mutakhala ndi zakudya zamafuta ambiri, mutha kukhala bwino.

"Vutoli la GI limachitika makamaka anthu akapanga kusintha kwakanthawi m'zakudya zawo-kumachepetsa ma fiber mwachangu," akutero. "Komabe, anthu ambiri (mwachitsanzo, vegans) omwe amadya zakudya zamoyo zonse zomwe zimakhala ndi fiber alibe vuto lolekerera kuchuluka kwa ndalama."

PSA: Anthu omwe ali ndi matenda ena (monga matenda opweteka a m'mimba, kapena IBS) angakhalenso ovuta kwambiri kuti azitha kudya zakudya zokhala ndi fiber yambiri, akutero Palmer-ndipo ndipamene amadya zakudya zopatsa thanzi. mitundu za fiber zimayamba kugwira ntchito. ICYMI, CHIKWANGWANI chamagulu chimatha kuwerengedwa kuti chimatha kusungunuka kapena kusungunuka. Zida zosungunuka zimapezeka mu zakudya monga masamba, zipatso, ndi phala la oat. Imasungunuka m'madzi, imakhala gel osalala, ndipo imapsa msanga. Zilonda zosasungunuka zomwe zimapezeka mu nyemba, mbewu, mizu yamasamba, kabichi-masamba am'mabanja, chimanga cha tirigu, ndi chimanga-sichimasungunuka kapena gel osungunuka m'madzi ndipo sichimawira bwino. Anthu omwe ali ndi vuto la m'mimba kapena IBS nthawi zambiri amapeza kuti ulusi wosasungunuka ndi wolakwa, ngakhale mtundu uliwonse wa ulusi ungayambitse GI kuvutika maganizo, malinga ndi International Foundation for Functional Gastrointestinal Disorders. (Njira yabwino yodziwira, mwatsoka, ndikuyesa ndi zolakwika.)

Kugwiritsa ntchito michere yambiri kumathandizanso kuti thupi lanu lizitha kuyamwa mavitamini ndi michere, Berndt akuti. Calcium, magnesium, ndi zinc ndizoopsa kwambiri za kuchepa kwa madzi.

Musatipusitse, sitikunena kuti fiber ndi yoyipa kwa inu pang'ono: "Ili ndi mndandanda wazinthu zochapira zaumoyo kuphatikiza kuthandizira kugaya, kutsitsa cholesterol, kukhazikika kwa shuga m'magazi, ndikuchepetsa chiopsezo cha matenda a shuga, matenda amtima. , ndi khansa zina,” akutero Berndt. Zimathandizanso kudyetsa mabakiteriya ofunikira m'matumbo anu, akutero Palmer, ndipo imatha kukhala michere yayikulu yothandizira kuchepa thupi. (Zimakuthandizani kuti mukhale omasuka!)

Pali njira ziwiri zofunika kugwiritsa ntchito bwino fiber. Imodzi ndikuwonjezera kuchuluka kwa michere mu zakudya zanu pang'onopang'ono pakapita nthawi, ndikufalitsa zomwe mumadya tsiku lonse, akutero Berndt. (Izi zikutanthauza kuti musasunge nyama zanu zonse zamadzulo.) Chachiwiri ndikutulutsa H2O. "Ngati mumadya chakudya chopatsa mphamvu kwambiri popanda madzi okwanira, zitha kukulitsa zizindikilo," akutero Palmer.

Chifukwa chake, inde, okondedwa anu akale ndi otetezeka, bola ngati simudya makapu 10 nthawi imodzi. Chifukwa CHIKWANGWANI ndiabwino-koma chakudya chamwana? Osati kwambiri.

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