Ngexesha elizayo xa usiya kuthenga, ungalibali ukongeza ezi zinto kwinqwelo yakho yokuthenga. Kuba ifayibha ekule kutya, esiyaziyo sonke njengefayibha, ixabiseke kakhulu emzimbeni wethu. Ngamafutshane, ifayibha isinceda sinciphise inqanaba le-cholesterol embi, eyingozi emzimbeni, i-cholesterol (LDL) , iphucula impilo yamathumbu kunye nokugaya ukutya, kwaye isinceda silawule ukutya okungeyomfuneko ngokusinika ukuziva ugcwele nokuba emva kokutya kancinci. Ngoko ke, makhe sibone ukuba zeziphi ezi zinto zokutya zizityebi kwifayibha kwaye zisempilweni.
Okokuqala, masithethe ngeziqhamo nemifuno.
Iziqhamo nemifuno yenye yezona ndlela zilungileyo nezimnandi zokufumana ifayibha. Makhe sijonge ukuba yintoni omele uyongeze ekutyeni kwakho.
Iintlobo zeziqhamo
Iziqhamo ezifana nama-apile, iibhanana, iiorenji, kunye nama-strawberry zihlala ziqulathe malunga ne-3 ukuya kwi-4 grams yefayibha ngokuphakelwa. Xa usitya ama-apile, qiniseka ukuba uwatya ulusu luvuliwe , kuba ulusu luqulathe ifayibha eninzi. Ama-raspberry aphumelela lula kolu khuphiswano nge-8 grams yefayibha kwikomityi nganye.
Iziqhamo ezifana nemango kunye ne-guava, ezixhaphakileyo kwilizwe lethu, nazo zityebile kakhulu kwi-fiber.
- Imango ephakathi iqulethe malunga ne-5 grams yefayibha.
- Ikomityi yegwava inomlinganiselo ophezulu wefayibha, malunga neegram ezili-9.
- IiPersimmons zikwanazo neegram ezi-6 zefayibha.
Imifuno
Nantsi imithetho elula ekufuneka uyikhumbule: okukhona umbala wemifuno umnyama, kokukhona iqulethe ifayibha eninzi. Umzekelo, iminqathe, iibhithi, kunye nebroccoli ziphezulu kwifayibha. Kunjalo ke nangemifuno eluhlaza enamagqabi. Imifuno eluhlaza efana nekale, ispinatshi, kunye neSwiss chard zonke zinefayibha emalunga ne-4 grams kwikomityi nganye. I-Artichokes yenye yemifuno enefayibha ephezulu, kwaye enye iphakathi iqulethe malunga ne-10 grams.
Iitapile esizityayo sonke zikwangumthombo olungileyo wefayibha. Iitapile ezinobukhulu obuphakathi, kuquka iitapile ezibomvu, iitapile ezimhlophe, kunye neetapile ezimnandi, ziqulethe ngaphezulu kwe-3 grams yefayibha ukuba zityiwa kunye nesikhumba .
| Ukutya | I-avareji yokutya ifayibha (iigram) | Amanqaku akhethekileyo |
|---|---|---|
| Iiraspberries | ~8g ngekomityi nganye | Umxholo ophezulu wefayibha phakathi kweziqhamo. |
| I-guava | ~9g ngekomityi nganye | Inokufumaneka lula eSri Lanka. |
| Iapile / Iitapile | ~4g ngesiqhamo esiphakathi | Kubalulekile ukutya kunye nexolo . |
| Imifuno eluhlaza okomnyama | ~4g ngekomityi nganye | Izinto ezifana nesipinatshi kunye nekale. |
Masijonge nokutya okomileyo nokusezitotini.
Iinkozo kunye neembotyi zezinye iintlobo zokutya ezixabisekileyo ezizele yifayibha.
Yongeza izinto ezifana neetshizi, iimbotyi eziluhlaza, kunye neelentile ekutyeni kwakho rhoqo. Ungenza isuphu, uzifake kwiisaladi, okanye ungazipheka ngomphunga uze uzitye njengoko siqhele ukwenza. Ezi mbotyi zityebile kwifayibha kunye neproteni. Ngoko ke ukuba unciphisa ukutya inyama nentlanzi, ukongeza into efana nale ekutyeni kwakho endaweni yoko kulungele umzimba wakho.
Khumbula, kungcono ukongeza ifayibha ekutyeni kwakho kancinci kancinci. Ukutya kakhulu ngaxeshanye kunokubangela ukungakhululeki esiswini kunye nokudumba. Ngoko ke yinyuse kancinci kancinci.
Ungakhetha njani isonka kunye neenkozo?
Kufuneka silumke kancinci xa sikhetha iintlobo zeenkozo, isonka, kunye nerayisi esizityayo kwisidlo sakusasa.
- Iinkozo: Nangona uninzi lweenkozo lunefayibha ethile, ayizizo zonke ezilingana. Xa uthenga ipakethi yeenkozo, funda ilebheli. Nasiphi na isinkozo esine- 5 grams okanye ngaphezulu yefayibha ngokuphakelwa sikhetho olufanelekileyo.
- Isonka esipheleleyo: Endaweni yesonka esimhlophe, khetha izonka ezenziwe ngeenkozo ezipheleleyo, njengesonka sekurakkan, isonka esenziwe ngomgubo we-atta, kunye nesonka esenziwe ngomgubo we-chickpea.
- Iinkozo ezipheleleyo: Endaweni yerayisi emhlophe eqhelekileyo, khetha irayisi ebomvu okanye irayisi emdaka.Ziqhelise ukutya. Ungongeza nezinye iinkozo ezifana nerhasi ekutyeni kwakho.
Kwabo bathanda ukutya izinto ezilula...
Sifanele sicinge nangokutya esikutyayo xa silambile kancinci emini. Khetha izinto ezinje endaweni yeebhisikithi ezinamafutha, ezineswekile kunye neekhekhe.
- Amandongomane nembewu: Naluphi na uhlobo lwendongomane, njengembewu yelanga, imbewu yethanga, iipistachios, kunye nee-almond, yindlela entle yokufumana ifayibha. I-ounce enye (malunga ne-28 grams) yezi zinto inika malunga ne-3 grams yefayibha. Nangona kunjalo, zikwaphezulu kwiikhalori. Ke ngoko, kubalulekile ukutya ngokulinganisela .
- I-Popcorn: Iikomityi ezintathu ze-popcorn ephekwe ngomoya, ngaphandle kweoyile, ine-fiber emalunga ne-4 grams. Sisidlo esimnandi nesinempilo.
Ziqaphele ezi zinto.
Ubisi, iyogathi, kunye neziselo zeziqhamo azidli ngokuba nefayibha. Kodwa ezinye iimveliso ezikwimarike ngoku zinefayibha eyongeziweyo kuzo. Xa usiya kwivenkile enkulu, khangela "iFiber Added" okanye "iFiber Fortified" kwileyibhile yeyogathi, ubisi, okanye ijusi yeorenji. Ukukhetha imveliso enjalo kukwayindlela elungileyo yokuhlangabezana neemfuno zakho zemihla ngemihla zefayibha.
Ukuba uneengxaki zempilo, ingakumbi iingxaki zokugaya ukutya, kubaluleke kakhulu ukuthetha nogqirha wakho ngaphambi kokuba usebenzise olu hlobo lokutya.
Umyalezo Wokuya Ekhaya
- Ifayibha sisondlo esibalulekileyo esinceda ekunciphiseni i-cholesterol embi, senze kube lula ukugaya ukutya, sigcine amathumbu esempilweni, kwaye sincede ekulawuleni ubunzima.
- Faka iintlobo ngeentlobo zokutya okunefayibha eninzi ekutyeni kwakho kwemihla ngemihla. Iziqhamo (ezinesikhumba), imifuno emnyama, amandongomane, kunye neenkozo ezipheleleyo zezona ziphambili.
- Xa uthenga ukutya, funda ilebheli uze uqaphele umxholo wefayibha.
- Yongeza kancinci ifayibha ekutyeni kwakho. Uze usele amanzi amaninzi imini yonke.
- Ukuba unenkxalabo malunga nempilo okanye ukutya kwakho, qhagamshelana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho.
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