Ubutaha ugiye guhaha, ntukibagirwe kongeramo ibi bintu mu gikapu cyawe cyo guhaha. Kuko fibre iri muri ibi biribwa, twese tuzi nka fibre, ifite agaciro gakomeye ku mubiri wacu. Muri make, fibre idufasha kugabanya urugero rwa cholesterol mbi, yangiza umubiri, cholesterol (LDL) , ikongera ubuzima bwiza bw'amara n'igogora, kandi idufasha kugenzura kurya bitari ngombwa binyuze mu kuduha kumva twuzuye ndetse na nyuma yo kurya gato. Reka turebe rero ibyo biribwa bikungahaye kuri fibre kandi bifite ubuzima bwiza.
Ubwa mbere, reka tuvuge ku mbuto n'imboga.
Imbuto n'imboga ni bumwe mu buryo bwiza kandi buryoshye bwo kubona fibre. Reka turebere hamwe ibyo ukwiye kongeramo mu mirire yawe.
Ubwoko bw'imbuto
Imbuto nka pome, imineke, amacunga, n'inkeri ubusanzwe ziba zirimo garama 3 kugeza kuri 4 za fibre kuri buri gice. Mu gihe urya pome, menya neza ko uzirya ufite uruhu , kuko uruhu rufite fibre nyinshi. Imbuto za raspberry zoroshye gutsinda iri rushanwa hamwe na garama 8 za fibre kuri buri gikombe.
Imbuto nka mango na guava, zikunze kugaragara mu gihugu cyacu, nazo zikungahaye cyane kuri fibre.
- Umwembe uringaniye urimo garama zigera kuri 5 za fibre.
- Igikombe cya guava kirimo fibre nyinshi, garama zigera kuri 9.
- Persimmon kandi ikubiyemo garama zigera kuri 6 za fibre.
Imboga
Dore itegeko ryoroshye ryo kwibuka: uko ibara ry'imboga ryijimye, niko fibre nyinshi zirimo. Urugero, karoti, beterave na broccoli bifite fibre nyinshi. Kimwe n'imboga z'amababi. Imboga z'amababi nka kale, epinari, na Swiss chard zose zigira garama 4 za fibre kuri buri gikombe. Artichokes ni imwe mu mboga zifite fibre nyinshi, aho imwe iri hagati igizwe na garama 10.
Ibirayi twese turya na byo ni isoko nziza ya fibre. Ikirayi kiringaniye, harimo ibirayi bitukura, ibirayi byera, n'ibijumba, kiba gifite garama zirenga 3 za fibre iyo kiriwe n'uruhu .
| Ibiryo | Ingano y'ikoreshwa rya fibre (garama) | Ingingo zihariye |
|---|---|---|
| Inkeri | ~8g kuri buri gikombe | Ingano nini ya fibre mu mbuto. |
| Guava | ~9g kuri buri gikombe | Iboneka byoroshye muri Sri Lanka. |
| Pome / Ibirayi | ~4g kuri buri mbuto iringaniye | Ni ngombwa kurya hamwe n'igishishwa . |
| Imboga z'icyatsi kibisi | ~4g kuri buri gikombe | Ibintu nk'ibirayi bya epinari na kale. |
Reka turebe kandi ibiryo byumye n'ibikonje.
Ibinyampeke n'ibinyamisogwe ni irindi tsinda ry'ibiribwa by'agaciro ryuzuyemo fibre.
Shyiramo ibintu nk'ibishyimbo, amashaza, ibishyimbo bibisi, n'amashu mu mirire yawe buri gihe. Ushobora guteka isupu, ukabishyira muri salade, cyangwa ukabiteka mu mutsima ukabirya nk'uko bisanzwe. Ibi binyamisogwe bikungahaye kuri fibre na poroteyine. Niba rero ugabanya inyama n'amafi, kongeramo ibi nk'ibi mu mirire yawe ni byiza cyane ku mubiri wawe.
Wibuke ko ari byiza kongeramo fibre mu mirire yawe buhoro buhoro. Kurya byinshi icyarimwe bishobora gutera kubabara mu gifu no kubyimba. Bityo rero byiyongere buhoro buhoro.
Ni gute wahitamo umugati n'ibinyampeke?
Tugomba kwitonda gato mu gihe duhitamo ubwoko bw'ibinyampeke, umugati, n'umuceri turya mu gitondo.
- Ibinyampeke: Nubwo ibinyampeke byinshi birimo fibre runaka, si ko byose bingana. Iyo uguze ipaki y'ibinyampeke, soma ku gapapuro. Ibinyampeke byose bifite fibre garama 5 cyangwa zirenga kuri buri serivisi ni amahitamo meza.
- Imigati y'ingano yuzuye: Aho gukoresha umugati wera, hitamo imigati ikozwe mu binyampeke byuzuye, nk'umugati wa kurakkan, umugati ukozwe mu ifu ya atta, n'umugati ukozwe mu ifu y'amashaza.
- Ibinyampeke byuzuye: Aho guhitamo umuceri w'umweru usanzwe, hitamo umuceri utukura cyangwa umuceri w'umukara.Imenyere kurya. Ushobora kandi kongeramo ibindi binyampeke nka sayiri mu mirire yawe.
Ku bakunda kurya utuntu duto ...
Tugomba kandi gutekereza ku byo turya iyo tugize inzara ku manywa. Hitamo ibintu nk'ibi aho guhitamo ibisuguti n'imigati birimo amavuta n'isukari.
- Imbuto n'imbuto: Ubwoko ubwo aribwo bwose bw'imbuto, nk'imbuto z'izuba, imbuto z'ibihaza, pistachios, na almonds, ni uburyo bwiza bwo kubona fibre. Agace kamwe (garama 28) muri ibi bitanga garama zigera kuri 3 za fibre. Ariko, nabyo bifite karori nyinshi. Kubwibyo, ni ngombwa kurya mu rugero .
- Popcorn: Ibikombe bitatu bya popcorn ishyushye, idafite amavuta, ifite garama zigera kuri 4 za fibre. Ni ifunguro ryiza kandi riryoshye.
Ujye umenya ibi bintu.
Ibinyobwa by'amata, yawurute, n'imbuto akenshi ntibiba birimo fibre. Ariko hari ibicuruzwa bimwe na bimwe biri ku isoko ubu byongewemo fibre. Iyo ugiye muri supermarket, shakisha "Fiber Added" cyangwa "Fiber Fortified" ku kirango cya yawurute, amata, cyangwa umutobe w'icunga. Guhitamo ikintu nk'icyo nabyo ni uburyo bwiza bwo guhaza ibyo ukeneye buri munsi bya fibre.
Niba ufite ikibazo cy’uburwayi, cyane cyane ikibazo cy’igogora, ni ngombwa cyane kuvugana na muganga wawe mbere yo gufata ubwo bwoko bw’indyo.
Ubutumwa bwo kujyana mu rugo
- Fibre ni intungamubiri y'ingenzi ifasha kugabanya cholesterol mbi, yoroshya igogora, ibungabunga ubuzima bw'amara, kandi igafasha mu kugabanya ibiro.
- Shyiramo ibiryo bitandukanye bikungahaye kuri fibre mu mirire yawe ya buri munsi. Imbuto (zifite uruhu), imboga zijimye, imbuto z'ubunyobwa, n'ibinyampeke byuzuye ni byo by'ingenzi.
- Mu gihe uguze ibiryo, soma icyapa kandi wite ku bikubiye muri fibre.
- Ongeramo fibre buhoro buhoro mu mirire yawe. Unywe amazi menshi umunsi wose.
- Niba ufite impungenge ku buzima bwawe cyangwa imirire yawe, banza ubaze muganga wawe mbere yo kugira icyo uhindura.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.