Izisekelo eziyisisekelo somsoco
Njengoba izingane eziningi zingadli izithelo nemifino eningi futhi zidla ukudla okunamafutha aphezulu, zivame ukuba nezidlo ezingaphansi kwefiber. Lolu hlobo lokudla lungaba luhle kakhulu. Omunye wemiphumela evamile futhi ngokushesha? Ukuqokwa.
Ngakho-ke ingane idingeka kangakanani ekudleni kwayo? Ngokusho kwe-American Academy of Pediatrics, "ukudla kwe-fiber kwansuku zonke komuntu kufanele kulingane nobudala bakhe kanye no-5 amagremu (ngaleyo ndlela, uneminyaka engu-7 ubudala, 7 + 5 = 12 amagremu ngosuku) kuze kufike ku-35 amagremu ngosuku. "
Noma kunjalo, abaningi ochwepheshe bokudla bayacabanga ukuthi akuyona fiber ewanele. Izincomo zamuva ze- fiber zithi abantwana kufanele badle cishe ama-gram angu-14 e-fibre kuwo wonke ama-kilojoule angu-1 000 adla. Izingane ezindala ezidla ama-calories zidinga ukuthola ama-fibre amaningi ekudleni kwawo.
Ukudla okuphezulu kwe-Fiber
Ngokuvamile, imithombo emihle yefayibha ihlanganisa izithelo eziningi, imifino, izithelo (ubhontshisi), izinkwa, kanye nezitshalo. Noma yikuphi ukudla okulungiselelwe, qiniseka ukuthi empeleni uthole izinto eziqukethe inani elikhulu le-fiber ngokufunda ilebula lokudla. Ukudla okunye okucatshangwa ukuthi kuqukethe i-fibre eningi kufaka phakathi amagilebhisi, amakhabe, imigoqo ye-granola, okusanhlamvu okungekho bran, ama-coat oatmeal, ulethisi nama-apula ngaphandle kwesikhumba kubo.
Ukudla okubhekwa ngokuthi "i-fiber ephakeme" kuzodingeka okungenani amagremu ama-5 we-fiber ngokukhonza noma ngaphezulu. Imithombo emihle ye-fiber iqukethe okungenani ama-gramu angu-2 e-fibre ngokukhonza.
Ukudla okuphezulu kwe-fibre kufaka:
- Ama-artichokes
- Ubhontshisi obhakiwe
- Ibhali
- Ubhontshisi omnyama
- I-bran cereal
- I-broccoli
- Amahlumela aseBrussels
- Umzala
- Izinsuku
- I-peas eluhlaza
- Isobho se-Lentil
- Amalenti
- Ubhontshisi bukaLima
- Amabhontshisi e-Navy
- I-oat bran
- Amapheya
- Ukuphrinta
- Ama-Raspberries
- Ubhontshisi obusisiwe
- I-Shredded okusanhlamvu kakolweni
- Isipinashi
- Hlanganisa i-peas
- I-turnip imifino
- U-flour kakulweni
- I-pasta yonke yengqolowa
Ukudla okwamanje kunemithombo emihle ye-fibre equkethe cishe ama-2 kuya ku-4.9 amagremu we-fiber ngokukhonza - okungenani uma kuqhathaniswa nezinye ukudla ngaphandle kwe-fiber, kodwa hhayi phezulu njengoba ukudla okuphezulu kwe-fiber okubalwe ngenhla - kufaka:
- I-popcorn ephakanyisiwe emoyeni
- Ama-alimondi
- Ama-apula (isikhumba ku)
- I-Applesauce
- Ubhanana
- Irayisi elibomvu
- Amahlumela aseBrussels
- Izaqathe
- I-Celery
- Ama-Cheerios
- Ukolweni
- Amakhiwane
- Abahlaziyi bakaGraham
- Oatmeal
- Ama-oranges
- Amantongomane
- AmaPecans
- Amantongomane e-Pistachio
- Amazambane (abhaka ngesikhumba ku)
- Ukudla
- Ilayisi
- Isinkwa se Rye
- Ama-strawberries
- Utamatisi unamathisele (ekheniwe)
- Isinkwa sonke sengqolowa
Futhi, ungakhohlwa ukuhlola ilebula lokudla ukuze uthole ukudla okuphezulu kwe-fiber; gwema ukufaka ama-toppings amafutha aphezulu ekudleni kwakho okuphezulu kwe-fiber; futhi ukhuthaze izingane zakho ukuba zidle izithelo zazo, njengeziphuzo, ngesikhumba.
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.
Abasebenzi beMayo Clinic. Ukudla okunempilo nokudla okunempilo. (2015, Okthoba 8). http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
I-USDA Idatha Yomhlaba Kazwelonke Yezokudla I-Reference Standard, Ukukhululwa 18. I-Fiber, Isamba Sokudla (g) Ukuqukethwe Kwezinto Ezikhethiwe Ukudla Okufanayo, okuhlungwe ngokuqukethwe komsoco.