I-fibre yingxenye ebalulekile yokudla okunempilo, futhi ochwepheshe abaningi batusa ukuthi bobabili izingane kanye nabantu abadala badla ukudla okuphezulu kwe-fiber.
Ngokusho kwe-American Academy of Pediatrics, emkhokheni wabo wokudla komntanakho , "abantu abadla amafayibhe amaningi bancane amathuba okuba bakhuluphele, banesifo senhliziyo, noma bahlakulele izinkinga ezithinta isilonda, kuhlanganise nokuqotshwa nomdlavuza."
Ukudla ukudla okuphezulu e-fiber kubaluleke kakhulu ukuvimbela nokuphatha ukugcoba ezinganeni zakho.
Izincomo ze-Fiber zezingane
Ngabe i-fibre engakanani izingane zidinga?
Isiphakamiso esivamile ukuthi inani le-fiber ingane okufanele idle usuku ngalunye kufanele lilingane neminyaka yabo eminyakeni kanye no-5. Ngakho-ke uneminyaka engu-5 udinga u-10g we-fibre usuku ngalunye nezidingo ezineminyaka engu-12 ubudala mayelana 17g.
Ochwepheshe abaningi abanomsoco bacabanga ukuthi akuyona fiber eyanele, noma kunjalo.
Izincomo zamuva ukuthi abantwana kufanele badle cishe ama-fiber angu-14g kuwo wonke amakholori angu-1 000 adla. Ngokusobala izingane ezindala ezidla ama-calories amaningi nazo kufanele zithole ama-fibre amaningi ekudleni kwazo.
Ezinye izincomo ze-fiber jikelele zezingane zifaka ukuthi:
- Abantwana abaneminyaka engu-1 kuya kwengu-3 kufanele bathole cishe u-19g we-fiber usuku ngalunye
- Abantwana abaneminyaka engu-4 kuya kwengu-8 kumele bathole cishe ama-25g we-fibre usuku ngalunye
- Amantombazane eneminyaka engu-9 kuya kwengu-13 kufanele athole cishe ama-26g we-fibre ngosuku
- Abafana abaneminyaka engu-9 kuya kwengu-13 kufanele bathole cishe ama-fiber angu-31g ngosuku
- Amantombazane eneminyaka engu-14 kuya kwengu-18 kufanele athole cishe u-26g we-fiber usuku ngalunye
- Abafana abaneminyaka engu-14 kuya kwengu-18 kufanele bathole cishe ama-38g we-fibre usuku ngalunye
Ngabe ama-fiber angakanani ama-kids akho angena ekudleni kwawo usuku ngalunye?
Ukudla Okuphezulu ku-Fiber
Ngokuvamile, imithombo emihle yefayibha ihlanganisa izithelo eziningi, imifino , izitshalo (ubhontshisi), nezinkwa ezigcwele okusanhlamvu kanye nosanhlamvu.
Ukuze uthole ukudla okuphezulu e-fiber emndenini wakho, funda ilebula lokudla lokudla ukuze ubone ukuthi ingakanani i-fibre ikuyo.
Ngokuvamile, ukudla okuphezulu ku-fiber kungenani okungenani ama-fibre angu-5 ngokukhonza noma ngaphezulu. Labo abe yimithombo emihle ye-fiber banenani okungenani ngu-2.5g we-fibre ngokukhonza.
Ukudla okuphansi ku-Fiber
Omunye umthetho omuhle wesithupha uwukuthi ukudla okunamafutha okuvame kakhulu kunamafutha aphansi.
Ukudla okuphansi kwe-fiber (ngaphansi kuka-2g we-fibre ngalinye ukukhonza) kufaka:
- inyama emhlabathini
- ibhotela elibushelelezi
- amaqanda
- ubisi
- i-yogurt
- ushizi
- ukhilimu oyiqhwa
- isinkwa esimhlophe
- irayisi emhlophe ne-pasta
- izithelo ezisemathinini ngaphandle kwe-pulp kanye nezithelo eziningi ngaphandle kwesikhumba
- imifino eningi ephekwe kahle ngaphandle kwembewu, njenge isipinashi, amazambane aqoshiwe, ubhontshisi obuluhlaza, izaqathe, njll.
- ubhanana obuvuthiwe kahle
- Jell-O
Ngenkathi ukudla okuphansi kwe-fiber kungasiza izingane ezinokuqhekeza ngokweqile, igesi, nokuhuda, akuyona into ochwepheshe abaningi abancoma ngayo izingane.
Khuluma nodokotela wakho wezingane ukuze uqinisekise ukuthi izingane zakho zithola i-fiber eyanele ekudleni kwazo.
Imithombo:
I-American Heart Association. Isiphakamiso se-AHA. Ukudla kwe-Fiber nezingane.
I-Institute of Medicine ye-National Academies. I-Dietary Reference Intakes ye-Energy, i-Carbohydrate, i-Fiber, i-Fat, i-Acat Acids, i-Cholesterol, iProtheni, ne-Amino Acids. 2005.
I-USDA Idatha Yomhlaba Kazwelonke Yezokudla I-Reference Standard, Ukukhululwa 18. I-Fiber, Isamba Sokudla (g) Ukuqukethwe Kwezinto Ezikhethiwe Ukudla Okufanayo, okuhlungwe ngokuqukethwe komsoco.