Pamwe unoziva kukosha kwefayibha pahutano hwako. Asi uri kuwana fayibha yakakwana yaunoda zuva rega rega here? Chokwadi ndechekuti, vazhinji vedu hatiwani fayibha yakakwana zuva rega rega. Iri idambudziko guru, kunyanya nekudya kwatinoita mazuva ano. Saka, nhasi tichataura nezvefayibha, kuti sei ichikosha kumiviri yedu, uye kuti tingawedzera sei fayibha mukudya kwedu.
Paavhareji, zvichienderana nekurudziro dzechiremba, mukadzi anoda magiramu angangoita 25 efaibha pazuva . Murume anoda magiramu angangoita 38 pazuva . Asi vazhinji vedu tinodya magiramu angangoita 15 pazuva. Saka kuvhara musiyano uyu kwakakosha zvikuru kuhutano hwedu.
Ndingazadza sei mukaha uyu wefiber?
Mhinduro yakanakisisa uye iri nyore pane izvi ndeyekuisa zvekudya zvakawanda zvinobva mumiti, zvinoreva miriwo, michero, nyemba, zviyo zvese, nenzungu, mukudya kwedu. Zvikafu izvi zvakasikwa zvine fiber yakawanda, pamwe nezvimwe zvinovaka muviri zvinodiwa nemiviri yedu.
Zvichitaurwa zviri nyore, kana ukazadza ndiro yako nemiriwo nemichero zvine mavara akawanda, ndipo paunowana fiber yakawanda.
Uyewo, unogona kuita mutsauko mukuru nekuderedza kudya kwako zviyo zvakacheneswa, zvakaita sechingwa chichena, zvigadzirwa zveupfu huchena, mupunga muchena, uye pasta chena , uye panzvimbo pezvo wowedzera zviyo zvakakwana (semuenzaniso, gorosi rose, hupfu hweatta, uye mupunga mutsvuku) mukudya kwako. Nguva dzose zvakanaka kuwana fiber kubva muzvikafu zvechisikigo. Nekuti ipapo unowanawo zvimwe zvinovaka muviri zvinodiwa nemuviri wako pamwe chete nefiber.
Kune mhando mbiri huru dzefaibha!
Chikafu chega chega chatinodya chinobva mumiti chine fiber kusvika pamwero wakati. Fiber iyi inogona kukamurwa kuita mhando mbiri huru. Kureva, fiber inonyunguduka uye fiber isinganyunguduke. Zvose izvi zvakakosha zvakaenzana kumuviri wedu. Ngationei musiyano uripo pakati pezviviri izvi.
| Rudzi rwefayibha | Mabhenefiti ehutano | Zvekudya zvine zvakawanda |
|---|---|---|
| Fiber Inonyunguduka Inonyungudika mumvura yoita sejeli. |
| Oats, bhari, nyemba (nyemba, nyemba, bhinzi), maapuro, mapeya, mastrawberry, mablueberries, nzungu nembeu. |
| Fiber Isina Kunyungudika Inopfuura nemumatumbu isinganyungudike mumvura. | Zviyo zvese (mupunga webrown, bhari), nzungu, mhodzi, makarotsi, magaka, kabichi, miriwo yakasvibira yakaita sespinachi, nematomatisi. |
Zvimwe zvakanakira fiber
- Zvinobatsira kudzora huremu: Kudya chikafu chine faibha yakawanda kunoita kuti unzwe wakaguta nekukurumidza. Sezvo chikafu ichi chichitora nguva yakareba kuti chigayiwe, unodzorawo kudya kwako zvakanyanya.
- Kuderedza njodzi yekenza : Dzimwe ongororo dzakaratidza kuti kudya kwakapfuma mufiber kunogona kuderedza njodzi yemamwe marudzi ekenza , akadai sekenza yemudumbu.
Ndezvipi zvekudya zvine fiber yakawanda?
Zvakanaka, ngationei kuti ndezvipi zvekudya zvine fiber yakawanda. Rondedzero iyi ichakubatsira kuronga zvekudya zvako.
| Chikamu chezvekudya | Mienzaniso yakapfuma mufayibha |
|---|---|
| Nzungu dzakapfava | Nyemba, nyemba, nyemba, nyemba dzegirini, soya |
| Zviyo Zvose | Mupunga webrown, buckwheat, bhari, oats, hupfu hweatta, popcorn |
| Muriwo | Brokoli, sipinachi, kabichi, madhamu, okra, makarotsi, mbatatisi, mbatatisi (dzine ganda), bhinzi, lettuce |
| Michero | Maraspberry, mablackberries, mapeya, mastrawberry, maranjisi, mabhanana, mango, maapuro |
| Nzungu nembeu | Maarumondi, walnuts, mhodzi dzechia, mhodzi dzeflax |
Nzira 7 dziri nyore dzekuwedzera fiber mukudya kwako
Zvino ungave uchifunga kuti, “Zvakanaka, zvese izvi zvakanaka, asi ndingazviwedzera sei mukudya kwangu kwezuva nezuva?” Heano mamwe maitiro ari nyore ekuita izvi.
1. Tanga zuva rako nefayibha: Idya chimwe chinhu chakagadzirwa netsanga dzakakwana panguva yekudya kwemangwanani. Semuenzaniso, unogona kudya oats, buckwheat porridge, kana roti yakagadzirwa nefurawa yeatta.
2. Verenga mazita ekudya: Paunenge uchitenga chikafu muchitoro, verenga mazita acho. Sarudza chimwe chinhu chine kanenge magiramu matatu kusvika mashanu efaibha pachikamu chimwe nechimwe.
3. Chinja rudzi rwechingwa: Paunenge uchibika masangweji, shandisa chimwe chinhu chakaita sechingwa chegorosi rose pane chingwa chichena chenguva dzose.
4. Idya muchero wose pane muto wemichero: Muchero wose une faibha yakawanda kupfuura girazi remuto wemichero.
5. Wedzera nzungu: Wedzera nyemba, nyemba, kana pizi muzvinwiwa zvako zve gravies, soups, salads, uye smoothies. Ita tsika yekudya chikafu chakagadzirwa nenzungu panzvimbo penyama kanenge kamwe chete pasvondo.
6. Ongorora zvinonaka zvitsva: Edza chikafu cheIndia neMiddle East chinoshandisa zviyo nenzungu sezvinhu zvekutanga.
7. Zvekudya Zvinovaka Muviri: Kana uchinzwa nzara masikati, pane kudya bhisikiti, ita tsika yekudya karotsi, chidimbu chegakanje, kana maarumondi.
Zvakakosha: Unofanira kuwedzera fiber mukudya kwako zvishoma nezvishoma . Kudya fiber yakawandisa panguva imwe chete kunogona kukonzera dumbu kurwadza uye kuzvimba . Zvakare, usakanganwa kunwa mvura yakawanda kana uchidya fiber yakawandisa. Ndiwo mashandiro anoita fiber mumuviri.
Kana muine mimwe mibvunzo nezveizvi, kana kuti muchida kuziva kuti rudzii rwekudya rwakanakira hutano hwenyu, zvakanaka kutaura nachiremba wenyu.
Mharidzo Yekuenda Nayo Kumba
- Fiber chinhu chakakosha pakurarama hupenyu hune hutano, kunyanya pahutano hwekugaya chikafu uye kudzora huremu.
- Mukadzi anoda magiramu angangoita 25 efaibha pazuva uye murume anoda magiramu angangoita 38.
- Miviri yedu inoda fiber inonyunguduka neisina kunyunguduka.
- Pane kudya zvakacheneswa zvakaita sechingwa chichena nemupunga muchena, chinja udye zvekudya zvechisikigo zvakaita sezviyo, miriwo, michero, nenzungu.
- Wedzera faibha zvishoma nezvishoma pakudya kwako. Uye usakanganwa kunwa mvura yakawanda mukati mezuva.
- Kana uine zvinokunetsa nezvekudya kwako, bvunza chiremba wako.
Faibha, Kudya Zvinovaka Muviri, Kudya Kune Hutano, Kuderedza Huremu, Kuzvimba, Chirwere Cheshuga, Chirwere Chemwoyo, Zviyo Zvese
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