Ngesikhathi esilandelayo lapho uyothenga, ungakhohlwa ukufaka lezi zinto enqoleni yakho yokuthenga. Ngoba i-fiber ekulokhu kudla, esikwaziyo sonke njenge-fiber, iyigugu kakhulu emzimbeni wethu. Kalula nje, i-fiber isisiza ukunciphisa izinga le-cholesterol embi, eyingozi emzimbeni, i-cholesterol (LDL) , ithuthukisa impilo yamathumbu kanye nokugaya ukudla, futhi isisiza futhi ukulawula ukudla okungadingekile ngokusinika umuzwa wokugcwala ngisho nangemva kokudla okuncane. Ngakho-ke, ake sibone ukuthi lokhu kudla okunempilo okucebile nge-fiber kuyini.
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Okokuqala, ake sixoxe ngezithelo nemifino.
Izithelo nemifino kungenye yezindlela ezinhle kakhulu nezimnandi zokuthola i-fiber. Ake sibheke ukuthi yini okufanele uyengeze ekudleni kwakho.
Izinhlobo zezithelo
Izithelo ezifana nama-apula, ubhanana, amawolintshi, nama-strawberry ngokuvamile aqukethe cishe amagremu amathathu kuya kwamane e-fiber ngokuphakelwa ngakunye. Uma udla ama-apula, qiniseka ukuthi uwadla unesikhumba esivuliwe , njengoba isikhumba siqukethe i-fiber eningi. Ama-raspberry anqoba kalula lo mncintiswano ngamagremu angaba ngu-8 e-fiber ngendebe ngayinye.
Izithelo ezifana nomango kanye negwava, ezivame kakhulu ezweni lakithi, nazo zicebile kakhulu nge-fiber.
- Umango ophakathi nendawo uqukethe cishe amagremu ama-5 e-fiber.
- Inkomishi yegwava iqukethe inani elikhulu le-fiber, cishe amagremu ayi-9.
- AmaPersimmon aqukethe cishe amagremu ayi-6 e-fiber.
Imifino
Nansi umthetho olula okufanele uwukhumbule: uma umbala wemifino umnyama, kulapho iqukethe khona i-fiber eningi. Isibonelo, izaqathi, ama-beet, ne-broccoli kugcwele i-fiber. Kunjalo nangama-green amaqabunga. Ama-green amaqabunga afana ne-kale, i-spinach, ne-Swiss chard konke kunama-gramu angu-4 e-fiber ngendebe ngayinye. Ama-artichokes angomunye wemifino ene-fiber ephezulu, kanti enye ephakathi nendawo iqukethe amagremu angu-10.
Amazambane esiwadlayo sonke nawo angumthombo omuhle wefayibha. Izambane eliphakathi nendawo, okuhlanganisa amazambane abomvu, amazambane amhlophe, kanye namazambane amnandi, liqukethe amagremu angaphezu kwama-3 efayibha uma lidliwa nesikhumba .
| Ukudla | Ukudla okumaphakathi kwefayibha (amagremu) | Amaphuzu akhethekile |
|---|---|---|
| Ama-raspberry | ~8g ngendebe ngayinye | Okuqukethwe okuphezulu kwe-fiber phakathi kwezithelo. |
| I-guava | ~9g ngendebe ngayinye | Ingatholakala kalula eSri Lanka. |
| I-apula / Amazambane | ~4g ngesithelo esiphakathi | Kubalulekile ukudla nekhasi . |
| Imifino eluhlaza okotshani | ~4g ngendebe ngayinye | Izinto ezifana nesipinashi kanye nekale. |
Ake sibheke nokudla okomile nokusemathinini.
Okusanhlamvu kanye nemifino kungenye iqembu lokudla elibalulekile eligcwele i-fiber.
Faka izinto ezifana noshizi, uphizi, ubhontshisi oluhlaza, kanye nodali ekudleni kwakho njalo. Ungenza amasobho, uwafake kumasaladi, noma ungawapheka bese uwadla njengoba sivame ukwenza. Lezi zitshalo zicebile nge-fiber kanye namaprotheni. Ngakho-ke uma unciphisa ukudla inyama nenhlanzi, ukwengeza into efana nale ekudleni kwakho kungcono kakhulu emzimbeni wakho.
Khumbula, kungcono ukwengeza i-fiber ekudleni kwakho kancane kancane. Ukudla kakhulu ngesikhathi esisodwa kungabangela ukungakhululeki esiswini kanye nokuqunjelwa. Ngakho-ke yandisa kancane kancane.
Ungakhetha kanjani isinkwa kanye nokolweni?
Kudingeka siqaphele kancane lapho sikhetha izinhlobo zesinkwa, isinkwa, nelayisi esizidlayo ekuseni.
- Okusanhlamvu: Nakuba okusanhlamvu okuningi kuqukethe inani elithile le-fiber, akuzona zonke ezidalwe zilingana. Uma uthenga iphakethe lokusanhlamvu, funda ilebula. Noma yikuphi okusanhlamvu okunamagremu ama-5 noma ngaphezulu kwe-fiber ngokuphakelwa kuyisinqumo esihle.
- Izinkwa eziphelele: Esikhundleni sesinkwa esimhlophe, khetha izinkwa ezenziwe ngokusanhlamvu okuphelele, njengesinkwa se-kurakkan, isinkwa esenziwe ngofulawa we-atta, kanye nesinkwa esenziwe ngofulawa we-chickpea.
- Okusanhlamvu okuphelele: Esikhundleni selayisi elimhlophe elivamile, khetha ilayisi elibomvu noma elinsundu.Jwayela ukudla. Ungangeza nezinye izinhlamvu ezifana nebhali ekudleni kwakho.
Kulabo abathanda ukudla okulula...
Kufanele futhi sicabange ngalokho esikudlayo uma silambile kancane emini. Khetha izinto ezinjengalezi esikhundleni samabhisikidi namakhekhe anamafutha, anoshukela.
- Amantongomane nembewu: Noma yiluphi uhlobo lwentongomane, njengembewu yelanga, imbewu yethanga, ama-pistachio, nama-alimondi, luyindlela enhle yokuthola i-fiber. I-ounce eyodwa (cishe amagremu angu-28) yalezi zinikeza cishe amagremu amathathu e-fiber. Kodwa-ke, futhi ziphezulu ngamakhalori. Ngakho-ke, kubalulekile ukudla ngokulinganisela .
- I-Popcorn: Izinkomishi ezintathu ze-popcorn ephekwe ngomoya, ngaphandle kwamafutha, inamagremu angu-4 e-fiber. Kuyisidlo esimnandi nesinempilo.
Qaphela lezi zinto futhi.
Ubisi, i-yogurt, neziphuzo zezithelo ngokuvamile aziqukethe i-fiber. Kodwa eminye imikhiqizo emakethe manje ine-fiber eyengeziwe. Uma uya esitolo esikhulu, funa i-"Fiber Added" noma i-"Fiber Fortified" kwilebula ye-yogurt, ubisi, noma ijusi le-orange. Ukukhetha umkhiqizo onjalo kuyindlela enhle yokuhlangabezana nezidingo zakho zansuku zonke ze-fiber.
Uma unezinkinga zezokwelapha, ikakhulukazi izinkinga zokugaya ukudla, kubaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokusebenzisa lolu hlobo lokudla.
Umlayezo Wokuya Nawe Ekhaya
- I-fibre iyisakhi esibalulekile esisiza ukunciphisa i-cholesterol embi, ikhuthaze ukugaya ukudla, igcine impilo yamathumbu, futhi isize ekulawuleni isisindo.
- Faka ukudla okunhlobonhlobo okucebile nge-fiber ekudleni kwakho kwansuku zonke. Izithelo (ezinesikhumba), imifino emnyama, amantongomane, kanye nokusanhlamvu okuphelele yizona eziyinhloko.
- Uma uthenga ukudla, funda ilebula bese unaka okuqukethwe yi-fiber.
- Faka kancane kancane i-fiber ekudleni kwakho. Bese uphuza amanzi amaningi usuku lonke.
- Uma unenkinga ngempilo noma ukudla kwakho, xhumana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko.
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