Danielle Moore
Zvokudya zvakapfuma-fiber zvinofanirwa kuumba chikamu chikuru chekudya sezvo zvine maitiro akanaka pahutano hwedu. Fiber inonyanya kukosha pakugaya. Kuti muviri unogona kuramba uchibatsirwa sei uye izvo zvekudya zvakapfuma mufiber.
Sei chikafu chepamusoro-fiber chakakosha zvakadaro?
Dietary fiber - izwi rokuti "dietary fiber" riri muzita. Sei tichifanira kuvadya nekudya zvachose? Uye zvakare tarisa zvakanyanya pazvikafu zvine yakawanda fiber? Mhinduro: Mishonga yezvokudya inokosha zvikuru pakugaya. Zvokudya zvine fiber zvinokurudzira mudumbu uye mudumbu kushanda uye kudzivirira zvose kuvimbiswa uye manyoka. Pamusoro pezvo, nekuda kwe fiber, chikafu chinoita kuti unzwe wakaguta kwenguva yakareba uye kudzivirira kushuva kwekudya. Ndicho chikonzero kudya kwakawanda kunovimba nemhedzisiro yezvisingagoneki zvekudya zvikamu. Dietary fibers inotodzivirira kuzvirwere zvakasiyana-siyana seshuga kana chirwere chemoyo. Aya akawanda mabhenefiti anofanirwa kuve chikonzero chakakwana chekutora chikafu chakakwira mufiber.
Ndezvipi zvekudya zvine fiber yakawanda?
Vanamazvikokota vanokurudzira kudya kanenge 30 gramu yefiber zuva nezuva. Asi chii chakanyanya fiber mukati? Vedu vepamusoro gumi vanozviratidza:
1. Mbeu
Zvidiki zvakadaro asi zvakapfuma mune zvinovaka muviri. Pa 100 gramu, psyllium husks inotova neanenge 80 magiramu ezvokudya fiber. Linseed uye mhodzi dzechia zvakare dzine chiyero chakanaka neyakakomberedza 38 magiramu uye 34 magiramu zvakateerana. Aya ma superfoods akanakira kubheka kana semushonga wemuesli uye yogati.
2. Bazi
Iyo faibha mune yakadzika fomu inogona kuwanikwa mugorosi uye spelled bran. Zvisinei, kuchenjerera kunorayirwa pano, nokuti bran inoputika mudumbu. Naizvozvo, gara uchinwa mvura yakakwana uye ingowedzera huwandu hwepunipuni kune muesli. Izvi zvinotovhara chikamu chimwe muzvitatu chemari inokurudzirwa zuva nezuva.
3. Muriwo
Ingave bhinzi chena, soya bhinzi kana bhinzi yeitsvo, nyemba, kana pizi - ma legumes akapfuma mu fiber uye anoshanda zvakasiyana. Kutenda kuhuwandu hwavo hweprotein, ivo vakanakawo seimwe yemiti-based nyama imwe nzira.
4. Michero yakaomeswa
Zvibereko zvakaomeswa zvakadai seplums, apricots, pears, kana maapuro ane magiramu 19 efiber pa100 gramu. Nekudaro, ivo vanewo shuga yakawanda, saka ingozvidya zvine mwero! Kana iwe uine chishuwo chemasiwiti, chitsama chemichero yakaomeswa ndiyo inonyanya kushamwaridzana sarudzo kana ichienzaniswa nechokoreti, machipisi & Co.
5. Zviyo Zvose
Tsanga yose inoita mutsauko. Zvimedu zvitatu kusvika zvina zvechingwa chakazara zvinotovhara hafu yezuva nezuva fiber inodiwa. Iwe unogona zvechokwadiwo kusiyana. Semuenzaniso, idya muesli yezviyo zvemangwanani, pasta yezviyo zvemasikati, mabhisikiti ezviyo zvezvokudya zvine utano, uye chimedu chechingwa chezviyo chekudya kwemanheru.
6. Nzungu
Nzungu dzakadai semacadamia kana pecan nuts, nzungu, uye maarumondi zvakare ari pakati pezvakanakisa zvekudya fiber. Semuenzaniso, kushumirwa kwemaarumondi (40 gramu) kunopa 6 magiramu efiber. Zvisinei, iwe unofanirwa kuchenjerera kana uchidya nzungu, nokuti zvinosuruvarisa kuti dzinewo mafuta akawanda.
7. Oatmeal
Kutanga kwakanaka kwezuva kunowanikwa neoat flakes - inotichengeta takazara kwenguva yakareba nekuda kwehuwandu hwefiber. Zvakajairika oatmeal zvinokufinha iwe? Zvakadini nehusiku oats kana porridge? Inokurumidza, iri nyore, uye inonaka kwazvo!
8. Zhizha Berries
Yakanaka, idiki, uye ichiri kupfuma mune zvinovaka muviri. High-fiber black currants, blueberries, uye raspberries akakodzera sechingwa chiri pakati pekudya kana sechigadziro che quark uye muesli!
9. Winter Vegetables
Kana mwaka weberry wezhizha wapera, pane chikafu chepamusoro-fiber: Miriwo yechando senge kabichi, turnips, kana fennel haisi yakaderera pane zvekudya zvezhizha.
10. Avocado
Iyo superfood inogona kuita zvese. Hafu yekotapeya inenge iine magiramu manomwe efiber, saka yakazara inovhara inenge hafu yezvinodiwa zvezuva nezuva. Nenzira, avocado pachingwa chekudya chakanyatsobatanidzwa. Nekuti iyi gadziriro ine yakawanda yekudya fiber. Mukusanganiswa uku, avocado chimwe chezvokudya zvakapfuma mufiber.
