Munhu wese mumhuri yako ari kuwana fiber yakakwana here? Ngatikurukurei nezvazvo!

Mhoroi! Makadii? Nhasi tichataura nezvechimwe chinhu chisingafungirwe nevanhu vazhinji, asi chakakosha zvikuru kumiviri yedu. Icho chinonzi fiber, kana kuti sezvachinonzi muchirungu `(Fiber)` . Ungave wakanzwa izwi iri, wakanzwa chiremba achitaura, kana kuriona papakeji yechikafu. Saka chii chinonzi fiber? Sei richikosha kwatiri? Ngatizvizivei zvese nezvazvo nhasi.

Chii chinonzi faibha? Ngationei zviri nyore!

Zvichitaurwa zviri nyore, faibha rudzi rwemakabhohaidhiretsi anowanikwa muzvikafu zvatinodya, asi izvo miviri yedu isingagone kugaya (ndiko kuti, kupwanyika nekushanduka kuita simba). Ehe, wanzwa zvakanaka, izvi hazvigayike. Asi ndizvo zvinotibatsira! Faibha iyi inonyanya kuwanikwa muzvikafu zvinobva mumiti zvakaita semichero, miriwo, nyemba, nenzungu (semuenzaniso, nyemba, nyemba, nyemba, nyemba, nyemba).

Zvino tarisa, kune mhando mbiri huru dzemafiber aya. Idzi ndeidzi:

1. Fiber Inonyungudika: Rudzi urwu runonyungudika mumvura. Sema oats, ayo anokora zvishoma kana ukaaisa mumvura. Izvi zvinobatsira kuderedza huwandu hwecholesterol yakaipa mumuviri wedu. Zvinobatsirawo kudzora huwandu hweshuga muropa. Izvi zvinoreva kuti zvakanaka kwazvo kune vanhu vane chirwere cheshuga .

2. Fiber Isinganyungudike: Sezvinoratidzwa nezita racho, idzi hadzinyungudike mumvura. Idzi ndidzo mhinduro yakakwana kumatambudziko akadai sekuvimbiwa . Dzinoshanda semushonga wekuchenesa ura uye dzinobatsira tsvina kubuda nyore nyore.

Mhando dzese idzi dzakakosha kuti munhu ave nehupenyu hwakanaka. Hazvina kukwana kungotora imwe chete, unofanira kutora dzose dziri mbiri zvakaenzana.

Ndezvipi zvakanakira zvatinowana kubva mufayibha?

Zvakanaka, ngationei kuti sei faibha iyi yakanakira miviri yedu. Kudya chikafu chine faibha yakawanda kunokupa mabhenefiti akawanda, akadai se:

• Inodzivirira kana kurapa kuvimbiwa: Iri ndiro basa guru rinozivikanwa nevanhu vazhinji. Faibha isinganyunguduke inobatsira tsvina kufamba nyore nyore nemumatumbu edu. Saka, inobatsira pamatambudziko akadai sekuvimbiwa uye kuoma kuenda kuchimbuzi.
• Zvinopa kunzwa kwekuguta, zvinobatsira mukuderedza uremu: Kudya chikafu chine fiber kunoita kuti unzwe wakaguta nekukurumidza, uye kunoderedza kudya kusingakoshi. Nokudaro, zvinobatsira mukuderedza uremu hwemuviri. Ingofunga, unonzwa wakaguta zvakadini kana ukadya chidimbu chechingwa chebran kana chidimbu chechingwa chichena, handiti? Chikafu chezviyo chakazara muenzaniso wakanaka weizvi.
• Inoderedza cholesterol yakaipa: Fiber inonyunguduka, kunyanya, inogona kuderedza huwandu hwecholesterol yakaipa muropa. Izvi zvinobatsira kuderedza njodzi yezvirwere zvemwoyo.
• Inobatsira kudzivirira zvirwere zvemwoyo nechirwere cheshuga: Fiber inobatsira kudzivirira zvirwere izvi zvese nekuderedza cholesterol uye kudzora shuga yeropa.
• Zvinogona kuderedza njodzi yekubatwa negomarara remhando dzakasiyana:Dzimwe ongororo dzakaratidza kuti kudya chikafu chine fiber yakawanda kunogona kuderedza njodzi yekubatwa nekenza yemhando dzakasiyana, dzakadai sekenza yemuura.

Vana vedu vanoda faibha yakawanda sei?

Zvino ngationei kuti vana vedu vaduku mumba medu, kureva vana venyu, vanoda faibha yakawanda sei pazuva. Pane nzira iri nyore yekuwana izvi. Tora zera remwana wako wowedzera 5 kana 10 pariri . Nhamba iyoyo ndiyo huwandu hwefaibha hwaanofanira kuwana pazuva mumagiramu `(g)` .

Funga nezvazvo nenzira iyi:

• Mwana ane makore mashanu ekuberekwa anoda magiramu ari pakati pe10 ne15 (g) efaibha pazuva. (Kureva kuti, 5 + 5 = 10, 5 + 10 = 15)
• Mwana ane makore gumi anoda magiramu ari pakati pe15 ne20 (g) efaibha pazuva. (10 + 5 = 15, 10 + 10 = 20)
• Mwana ane makore gumi nemashanu ekuberekwa anoda magiramu ari pakati pe20 ne25 (g) efaibha pazuva. (15 + 5 = 20, 15 + 10 = 25)

Unonzwisisa here? Iyi ipfungwa isina musoro. Asi nenzira iyi unogona kufunga nezvehuwandu hwefayibha hunodiwa nemwana. Munhu mukuru anoda magiramu angangoita 25-30 efayibha pazuva.

Ndezvipi zvekudya zvine fiber yakawanda?

Zvakanaka, tava kuziva kukosha kwefayibha uye kuti tinoda zvakawanda sei. Saka, ndezvipi zvekudya zvatinogona kuwana fayibha yakawanda kubva kwazviri? Heino tarisiro:

• Zviyo Zvizere: Aya ndiwo madzimambo efaibha. Semuenzaniso, chingwa chegorosi rose 100% (senge chingwa chegorosi rose, chingwa cheatta pita), kwete chingwa chichena chaunowana muchitoro, chakanaka. Uyewo, mupunga usina bran (mupunga webrown/mupunga mutsvuku ), oats , cornflakes (sarudza dzine shuga shoma), uye muesli .
• Bhinzi dzakaoma dzakabikwa: Bhinzi dzakadai senyemba, nyemba, nyemba dzegirini, nyemba, uye soya dzinopa faibha yakanaka kana dzakabikwa. Izvi zvinogona kudyiwa sesobho kana nemafuta.
• Michero nemiriwo: Hapana chinhu chakakosha chekutaura nezvazvo. Mhando dzese dzemichero, miriwo, nemiriwo zvakapfuma mufiber. Michero inogona kudyiwa neganda (senge maapuro, nectarines, nemapeya) nemiriwo (senge makarotsi, magaka, uye beetroot) yakanyanya kuwanda mufiber. Michero yemuno yakaita semabhanana, magwava, mango, uye papaya yakanakawo.
• Nzungu neMbeu: Nzungu dzakadai semacashew, nzungu, maarumondi , mhodzi dzemanhanga, mhodzi dzezuva, mhodzi dzemanwiwa, mhodzi dzechia , nemhodzi dzeflax zvakare manyuko akanaka efaibha. Asi chenjerera huwandu hwaunodya, sezvo hune macalorie akawanda. Kungodya zvishoma pazuva kunokwana.

Chinhu chinonyanya kukosha ndechekuti nzira yakanakisa yekuti isu nevana vedu tiwane faibha inobva muzvikafu zvechisikigo zvakaita seizvi. Zvingave zviri muchimiro chemapiritsi kana zvimwe zvinowedzera zvekudya.Izvi zviri nani pane kutora faibha nenzira kwayo. Nekuti, chikafu ichi chechisikigo hachina faibha chete, asiwo zvimwe zvinovaka muviri zvakawanda nemavhitamini zvinodiwa nemuviri wedu.

Zvisinei, kana chiremba wako achikurudzira kuti iwe kana mwana wako mutore fiber supplement , munofanira kuishandisa sezvakakurudzirwa nachiremba.

Tingawedzera sei faibha iyi kune wese ari mukudya kwemhuri?

Uyu ndiwo mubvunzo unonyanya kukosha. Tinoziva kuti faibha yakanaka kwatiri, asi tingaiisa sei mukudya kwedu kwezuva nezuva? Musazvidya mwoyo, hazvina kuoma. Kungochinja kudiki kunogona kubatsira. Heano mamwe maitiro ari nyore aunogona kushandisa:

• Verenga Mazita Ezvekudya Pamapakeji Ezvekudya: Tarisa kumashure kwemapakeji ezvekudya aunotenga muchitoro kuti uone kana ``Mazita Ezvekudya`` akanyorwa huwandu hwe`` (Fiber)`` . Edza kusarudza zvekudya zvine magiramu matatu`` (g)`` kana kupfuura efayibha.
• Sarudza Zviyo Zvakazara Pane Zviyo Zvakacheneswa: Muchidimbu, wedzera zvinhu zvakaita sechingwa chebrown panzvimbo pechingwa chichena, mupunga mutsvuku/brown panzvimbo pemupunga muchena, uye pasta yegorosi rose panzvimbo pepasta yenguva dzose pakudya kwako. Izvi zvichaita mutsauko mukuru.
• Idya muchero wose panzvimbo pemuto wemichero: Paunenge uchigadzira muto wemichero, faibha inowanzobviswa. Saka zviri nani kudya muchero wose. Nenzira iyi, unowana faibha yese.
• Wedzera michero nemiriwo pakudya kwega kwega: Edza kuwedzera michero kana miriwo pakudya kwemangwanani, kwemasikati, uye kwemanheru. Edza kudya kanenge kashanu pakudya kwemichero nemiriwo pazuva. Semuenzaniso, kana ukadya munyu nemhiripiri nemupunga nemukaka pakudya kwemangwanani, unogona kuwedzera bhanana pairi. Kwekudya kwemasikati, idya mhando mbiri kana nhatu dzemiriwo nesaladhi yegirini nemupunga.

Dzimwe nzira dzekuwedzera faibha mukudya uye zvekudya zvemazuva ano

Heano mamwe mazano:

• Kana uchidya zvinhu zvakaita seyogati , zviyo , uye oats, wedzera zvidimbu zvemichero (senge mango, bhanana, papaya) uye nzungu (senge cashews, nzungu) pamusoro.
• Paunenge uchibika sandwich , wedzera miriwo yakaita seretisi, matomatisi, magaka, uye avocado .
• Paunenge uchibika soup kana salad , wedzera nyemba dzakadai se lentils ne chickpeas. Kuwedzera bhari shoma musoup yemuriwo kunowedzerawo fiber.
• Paunenge uchibika makeke nemabuns kumba, wedzera hupfu hwebran kana oat. Izvi zvinogona kuwedzera huwandu hwefiber.
• Zvekudya zvishomaZvinobatsira zvikuru kupa pakiti repopcorn (yakagadzirwa kumba iri nani, ine munyu mushoma uye shuga), macrackers egorosi rose, michero (chidimbu chegwava, mamwe madate), uye miriwo (senge karoti, chidimbu chegakanje).

Chii chimwe chatinofanira kuziva nezveizvi?

Pakuwedzera fiber mukudya kwedu, munofanirawo kuziva zvimwe zvinhu zvidiki.

• Paunenge uchiisa fiber mukudya kwako, isa zvishoma nezvishoma: Usaisa fiber yakawanda mukudya kwako panguva imwe chete. Kuita izvi kunogona kukonzera kusagadzikana kwakadai sekuzvimba, gasi, uye kurwadziwa mudumbu. Saka, wedzera chikafu chine fiber zvishoma nezvishoma kwemavhiki mashoma. Ipapo muviri wako uchajaira.
• Vana vanofanira kunwa mvura yakawanda: Fiber inofanira kunge ine mvura yakakwana kuti ifambe zviri nyore nemuura. Sezvo fiber ichinwisa mvura, kusanwa mvura kunogona kuwedzera kuvimbiwa. Saka, kurudzirai vana kunwa mvura yakawanda mukati mezuva. Izvi zvinoshandawo kuvanhu vakuru.

Yeukai, kana mwana wenyu achiramba achirwara nemanyoka , kuvimbiwa , kana kurwadziwa nemudumbu, kana muine mibvunzo kana zvinomunetsa nezvekudya kwemhuri yenyu, iva nechokwadi chekuona chiremba wemhuri yenyu kuti akupei mazano.

Saka, chii chiri kutaurwa kubva munyaya iyi?

Zvakanaka, tataura zvakawanda nezve fiber nhasi, handiti? Zvichitaurwa zviri nyore, fiber chinhu chinodiwa nemiviri yedu.

• Zvakakosha zvikuru kuisa zvekudya zvine fiber yakawanda (michero, miriwo, zviyo, nzungu) mukudya kwako kwezuva nezuva.
• Izvi zvinodzivirira kuvimbiwa, zvinodzora huremu, zvinoderedza cholesterol, uye zvinobatsira kudzivirira chirwere cheshuga nezvirwere zvemwoyo.
• Huwandu hwefaibha hunodiwa nevana hunosiyana zvichienderana nezera ravo. Zivai izvozvo.
• Kana uchiwedzera faibha mukudya kwako, isa zvishoma nezvishoma, uye inwa mvura yakawanda.
• Zvakanakisisa kuwana faibha kubva muzvikafu zvechisikigo.

Saka, kutanga nhasi, edza kuwedzera faibha kune wese munhu ari mukudya kwemhuri yako. Izvi zvichabatsira zvikuru mukugara uine hutano hwakanaka uye uchifara. Kana uine mibvunzo, usatya kubvunza chiremba, zvakanaka here?

` Fiber, fiber yekudya, kudya kwevana, kuvimbiwa, kudya kune hutano, zviyo zvese