Fiber ndi gawo lofunikira pazakudya zilizonse zathanzi. Ubwino wake m'thupi lathu ndi waukulu - kuchokera ku mapangidwe a matumbo a microflora mpaka kutsitsa cholesterol ndikuletsa kukwapula. Koma ndi zochuluka bwanji komanso kuchokera kuzinthu ziti zomwe zili bwino kuphatikiza fiber muzakudya zanu?
Chifukwa chiyani timafunikira fiber
Pali mitundu itatu ya fiber yomwe ili yofunika pa thanzi lathu:
Zida zosasungunuka ali ndi udindo mapangidwe chimbudzi, kuthandiza kukhala wokhazikika matumbo ntchito, kukhutitsa ndi imathandizira ndimeyi chakudya kudzera m`mimba thirakiti.
CHIKWANGWANI sungunuka imagwira ntchito ngati prebiotic, yomwe imathandizira kukula kwa mabakiteriya opindulitsa komanso thanzi labwino m'mimba. Amawongolera kuchuluka kwa cholesterol ndi shuga m'magazi. Kuphatikiza apo, CHIKWANGWANI chosungunuka chimachepetsa kuyenda kwa chakudya kudzera m'mimba, zomwe zimathandizira kukhuta.
Wosakaniza wowuma Zimagwira ntchito ngati CHIKWANGWANI chifukwa wowuma wamtunduwu sugayidwa. Imathandizira thanzi la m'matumbo a bakiteriya, imathandizira kuyamwa kwa glucose, imawonjezera chidwi cha insulin, ndikuwonjezera kukhuta.
Tikapanda kukhala ndi ulusi wokwanira, mavuto otsatirawa amatha kuchitika:
- kudzimbidwa,
- zotupa kumatako ndi zotupa,
- kuchuluka kwa shuga m'magazi,
- cholesterol yoyipa,
- ntchito yaulesi ya digestive system,
- kutupa ndi flatulence
- kuwonjezeka kumva njala.
Magwero abwino kwambiri a fiber
Anthu ambiri amakhulupirira kuti mumafunika kudya mkate wambiri, dzinthu, ndi pasitala kuti mupeze fiber yomwe mukufuna. Komabe, awa si magwero abwino kwambiri. Kodi mumadziwa kuti peyala imodzi yokha imakhala ndi 6 magalamu a fiber, theka la avocado lili ndi magalamu 6,5, pamene magawo angapo a mkate wathunthu ali ndi magalamu 4 ndipo gawo limodzi la bran lili ndi magalamu 5-7? Izi zikunenedwa, zipatso ndi ndiwo zamasamba zimakhala zathanzi osati chifukwa chakuti zimakhala ndi fiber - zimakhala ndi phytonutrients ndi antioxidants.
Amakhulupirira kuti akuluakulu ayenera kupeza 25-30 magalamu a fiber patsiku. Ndipo apa pali magwero abwino kwambiri omwe mungaphatikizepo muzakudya zanu.
Lentilo
Theka la galasi - 8 magalamu a fiber
Ndi chomera chabwino kwambiri chachitsulo ndipo chimakwaniritsa bwino chakudya chilichonse.
Nyemba zoyera
Theka la chikho - 9,5 magalamu a fiber
Nyemba zokoma kwambiri izi zimayenda bwino ndi zosakaniza zambiri ndipo zimatha kugwiritsidwa ntchito ngati supu, saladi, zokometsera, monga kosi yayikulu kapena ngati mbale yapambali.
Nyemba zakuda
Theka la chikho - 7,5 magalamu a fiber
Monga mphodza ndi nyemba zina, nyemba zingakuthandizeni kuchepetsa thupi komanso kulimbana ndi khansa.
Rasipiberi
1 chikho - 8 magalamu a fiber
Zipatso ndi zokoma komanso gwero lalikulu la mavitamini ndi antioxidants. Smoothies, saladi ndi mbale zina za mabulosi ndizosankha zabwino zokometsera zathanzi.
Artichokes
1 sing'anga artichoke - 10 magalamu a fiber
Artichokes ndi ena mwa magwero abwino kwambiri a ulusi muzomera ndipo ndizosavuta kukonzekera. Yesani njira iyi ya artichokes ophikidwa ndi adyo ndi mandimu, mwachitsanzo.
Peyala
Theka la avocado - 6,5 magalamu a fiber
Avocado ndi chakudya chapamwamba kwambiri komanso gwero lamafuta acid osafunikira paumoyo. Mapeyala ndi osavuta kuphatikizira muzakudya zopatsa thanzi, pulogalamu yanga yam'manja ili ndi maphikidwe osavuta: saladi, zokhwasula-khwasula, ndi kadzutsa ka mapeyala.
Peyala
1 peyala yapakati - 6 magalamu a fiber
Peyala ndizowonjezera zokoma ku timadziti, ma cocktails ndi saladi zomwe mumakonda. Momwemonso maapulo ndi malalanje, omwe ali ndi magalamu 4 a fiber.
Chalo
1 chikho chophika chard - 4 magalamu a fiber
Mangold ndi chimodzi mwazakudya zopatsa thanzi kwambiri padziko lapansi. Masamba okoma a masamba obiriwira obiriwirawa akhoza kuwonjezeredwa ku mbale zambiri ndi timadziti. Mwa njira, kale yophika imakhala ndi magalamu 5 a fiber, sipinachi ndi masamba a beet - 4 magalamu aliyense, ndi kale - 3 magalamu.
Brussels zikumera
1 chikho cha Brussels zikumera - 6 magalamu a fiber
Mphukira za Brussels (kale zomwe ndimakonda kwambiri) ndi chimodzi mwazakudya zomwe anthu nthawi zambiri amakweza mphuno zawo. Koma zikaphikidwa bwino, zimakomadi! Yesani izi zosavuta adyo Brussels zikumera Chinsinsi, mwachitsanzo. Masamba ena okhala ndi ulusi wambiri wa cruciferous ndi broccoli (5 magalamu pa kutumikira) ndi kolifulawa (4 magalamu). Mwa njira, kabichi ndi nkhokwe ya antioxidants, yomwe imapangitsa kuti ikhale imodzi mwazakudya zothandiza kwambiri.
Amondi
30 magalamu a amondi - 3 magalamu a fiber
Maamondi ndi mtedza wina uli ndi 2-4 magalamu a fiber pa kutumikira. Aliyense angakwanitse kugula mtedza wocheperako pang'ono patsiku. Ndipotu, ndi gwero lalikulu la mafuta abwino, mavitamini ndi mchere.
Mbewu za chia
Supuni 1 ya mbewu za chia - 6 magalamu a fiber
Chia ndi chakudya china chapamwamba. Mbewuzi, chifukwa cha kuthekera kwawo kusandulika kukhala chinthu chonga gel, zimatha kupanga maziko azakudya zopatsa thanzi komanso zopatsa thanzi. Mbeu zina ndizomwe zimapangira ulusi wabwino kwambiri, monga flaxseeds (2 magalamu pa supuni) kapena nthangala za sesame (kota kapu imakhala ndi magalamu anayi).