Nguva inotevera yaunoenda kunotenga, usakanganwa kuwedzera zvinhu izvi mungoro yako yekutenga. Nekuti fiber iri muzvikafu izvi, zvatinoziva tese sefiber, inokosha zvikuru kumuviri wedu. Zvichitaurwa zviri nyore, fiber inotibatsira kuderedza huwandu hwecholesterol yakaipa, iyo inokuvadza muviri, cholesterol (LDL) , inovandudza hutano hwemudumbu nekugaya, uye inotibatsirawo kudzora kudya zvisina kufanira nekutipa kunzwa kwekuguta kunyangwe mushure mekudya zvishoma. Saka, ngationei kuti zvikafu izvi zvine fiber yakawanda uye zvine hutano chii.
Kutanga, ngatitaurei nezvemichero nemiriwo.
Michero nemiriwo ndeimwe yenzira dzakanakisisa uye dzinonaka dzekuwana fiber. Ngationei zvaunofanira kuwedzera pakudya kwako.
Mhando dzemichero
Michero yakaita semaapuro, mabhanana, maranjisi, uye mastrawberry inowanzova nemagiramu matatu kusvika mana efayibha pachikamu chimwe nechimwe. Kana uchidya maapuro, iva nechokwadi chekuti unoadya uine ganda rakapfeka fayibha , sezvo ganda racho rine fayibha yakawanda. Maraspberry anokunda zviri nyore mumakwikwi aya neanenge magiramu masere efayibha pakapu imwe neimwe.
Michero yakaita semango negwava, izvo zvinowanikwa munyika medu, inewo faibha yakawanda.
- Mango yepakati nepakati ine magiramu mashanu efaibha.
- Kapu yegwava ine faibha yakawanda, inosvika magiramu mapfumbamwe.
- MaPersimmon anewo magiramu matanhatu efayibha.
Muriwo
Heino mutemo uri nyore wekurangarira: ruvara rwemuriwo rwakasviba, ndipo panowanikwa faibha yakawanda. Semuenzaniso, makarotsi, beets, uye broccoli zvine faibha yakawanda. Ndizvo zvakaitawo miriwo ine mashizha. Miriwo ine mashizha yakaita sekare, sipinachi, uye Swiss chard ine magiramu mana efaibha pakapu imwe neimwe. Artichokes ndeimwe yemiriwo ine faibha yakawanda, ine yepakati ine magiramu gumi.
Mbatatisi dzatinodya dzese dzinopawo faibha yakanaka. Mbatatisi yepakati nepakati, kusanganisira mbatatisi tsvuku, mbatatisi chena, uye mbatatisi inotapira, ine faibha inopfuura magiramu matatu kana ikadyiwa neganda .
| Chikafu | Avhareji yekudya kwefaibha (magiramu) | Pfungwa dzakakosha |
|---|---|---|
| Maraspberry | ~8g pakapu imwe neimwe | Zviri mukati mefayibha yakawanda pakati pemichero. |
| Guava | ~9g pakapu imwe neimwe | Inogona kuwanikwa zviri nyore muSri Lanka. |
| Apuro / Mbatatisi | ~4g pamuchero wepakati | Zvakakosha kudya neganda . |
| Muriwo wegirini yakasviba | ~4g pakapu imwe neimwe | Zvinhu zvakaita sespinachi nekare. |
Ngatitariseiwo chikafu chakaoma nechemumagaba.
Zviyo nenyemba chimwe chikafu chinokosha chakazara nefaibha.
Wedzera zvinhu zvakaita sechizi, pizi, bhinzi dzegirini, nenyemba mukudya kwako nguva nenguva. Unogona kubika soups, wodziisa mumasalad, kana kuti unogona kuzvibika nemhepo wozvidya sezvatinowanzoita. Mbeu idzi dzine fiber neprotein yakawanda. Saka kana uchideredza kudya nyama nehove, kuwedzera chimwe chinhu chakadai mukudya kwako zvakanaka kwazvo mumuviri wako.
Yeuka, zvakanaka kuwedzera faibha mukudya kwako zvishoma nezvishoma. Kudya zvakanyanya panguva imwe chete kunogona kukonzera kusagadzikana mudumbu uye kuzvimba. Saka wedzera zvishoma nezvishoma.
Ungasarudza sei chingwa nezviyo?
Tinofanira kungwarira zvishoma pakusarudza mhando dzezviyo, chingwa, uye mupunga zvatinodya pakudya kwemangwanani.
- Zviyo: Kunyange zvazvo zviyo zvakawanda zvine huwandu hwakati hwefayibha, hazvisi zvese zvinogadzirwa zvakaenzana. Paunotenga pakiti yezviyo, verenga zviri papepa. Chero zviyo zvine magiramu mashanu kana kupfuura efayibha pachikamu chimwe nechimwe isarudzo yakanaka.
- Zvingwa zvezviyo zvakakwana: Panzvimbo pechingwa chichena, sarudza zvingwa zvakagadzirwa nezviyo zvakakwana, zvakaita sechingwa chekurakkan, chingwa chakagadzirwa nefurawa yeatta, uye chingwa chakagadzirwa nefurawa yehuku.
- Zviyo zvakakwana: Panzvimbo pemupunga muchena wenguva dzose, sarudza mupunga mutsvuku kana mupunga webrown.Jaira kudya. Unogonawo kuwedzera zvimwe zviyo zvakaita sebhari pakudya kwako.
Kune avo vanoda kudya zvekudya zvidiki...
Tinofanirawo kufunga nezvezvatinodya kana taneta zvishoma masikati. Sarudza zvinhu zvakaita seizvi pane mabhisikiti nemakeke ane mafuta, shuga.
- Nzungu nembeu: Chero rudzi rwenzungu, dzakadai sembeu dzezuva, mhodzi dzemanhanga, pistachios, nemaarumondi, inzira yakanaka yekuwana faibha. Rimwe ounce (inenge magiramu 28) reizvi rinopa magiramu matatu efaibha. Zvisinei, dzine macalorie akawanda. Saka, zvakakosha kudya zvine mwero .
- Popcorn: Makapu matatu epopcorn yakaputirwa nemhepo, isina mafuta, ine magiramu mana efaibha. Ichi chikafu chinonaka uye chine hutano.
Zivaiwo nezvezvinhu izvi.
Mukaka, yogati, nezvinwiwa zvemichero hazviwanzo kuva nefiber. Asi zvimwe zvigadzirwa zviri pamusika zvino zvawedzerwa fiber. Paunoenda kusupermarket, tsvaga "Fiber Added" kana "Fiber Fortified" pane label yeyogati, mukaka, kana muto weorenji. Kusarudza chigadzirwa chakadaro inzira yakanaka yekuzadzisa zvaunoda zve fiber zvezuva nezuva.
Kana uine chero matambudziko ehutano, kunyanya matambudziko ekugaya chikafu, zvakakosha kuti utaure nachiremba wako usati watanga kudya rudzi urwu rwekudya.
Mharidzo Yekuenda Nayo Kumba
- Fiber chinhu chakakosha chinobatsira kuderedza cholesterol yakaipa, kusimudzira kugaya, kuchengetedza hutano hwemudumbu, uye kubatsira kudzora huremu.
- Isa zvekudya zvakasiyana-siyana zvine fiber mukudya kwako kwezuva nezuva. Michero (ine ganda), miriwo mitema, nzungu, uye zviyo zvakakwana ndizvo zvinonyanya kukosha.
- Paunenge uchitenga chikafu, verenga zviri papepa uye nyatsoteerera zviri mufayibha.
- Wedzera faibha zvishoma nezvishoma pakudya kwako. Uye inwa mvura yakawanda mukati mezuva.
- Kana muine zvinokunetsai nezveutano hwenyu kana kudya kwenyu, bvunzai chiremba wenyu musati maita chero shanduko.
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