Ukudla okune-fiber ephezulu

I-fibre yinto etholakala ezitshalweni. I-fiber yokudla, uhlobo oludlayo, itholakala ezithelweni, imifino, nakuzinhlamvu. Umzimba wakho awukwazi ukugaya i-fiber, ngakho-ke udlula emathunjini akho ngaphandle kokufakwa kakhulu. Kodwa-ke, i-fiber isanikeza izinzuzo eziningi zezempilo.

I-fiber yokudla yengeza inqwaba ekudleni kwakho. Ngoba kukwenza uzizwe ugcwele ngokushesha futhi isikhathi eside, kungakusiza ngemizamo yokwehlisa isisindo noma ukugcina isisindo esinempilo. Kubantu abanesifo sikashukela, i-fiber ibamba iqhaza elibalulekile ekufezeni nasekugcineni ukulawulwa kwe-glycemic.

Ukudla okuphezulu kwe-fiber nakho kungasiza ngakho kokubili ukuqunjelwa kanye nohudo. I-fibre nayo ingasiza ukwehlisa i-cholesterol yakho.

Khulisa kancane inani le-fiber ekudleni kwakho. Uma une-bloating noma igesi, kungenzeka ukuthi udle kakhulu futhi udinga ukunciphisa inani le-fiber olidlayo izinsuku ezimbalwa. Phuza uketshezi oluningi. Uma wandisa i-fiber ekudleni kwakho, udinga futhi ukuthola uketshezi olwanele. Ukungatholi uketshezi olwanele kungenza ukuqunjelwa kube kubi kakhulu kunokuba ngcono. Buza umhlinzeki wakho wezokunakekelwa kwempilo noma owondlayo ukuthi ungakanani uketshezi okufanele ngabe uluthola usuku ngalunye.

Ukunconywa kwansuku zonke okunconywayo (i-DRI) kwabantu abadala abaneminyaka engu-19 kuya kwengama-50 kungama-gramu angama-38 ngosuku kwabesilisa no-25 amagremu ngosuku kwabesifazane. Ukuthola i-fiber eyengeziwe ekudleni kwakho, yidla izinhlobo ezahlukene zokudla, njenge:

• Izithelo
• Imifino
• Izinhlamvu eziphelele

Funda amalebula okudla ngokucophelela ukuze ubone ukuthi unengcindezi engakanani. I-fibre itholakala ngokwemvelo ekudleni okuningi okunomsoco. Uma ukudla kwakho kulinganisiwe, kungenzeka ukuthi awudingi i-fiber supplement. Imikhiqizo ephelele yokusanhlamvu ine-fiber eningi kunezinhlamvu ezihlanjululwe. Khetha ukudla okunenani eliphakeme le-fiber, njengesinkwa sikakolweni ophelele kuqhathaniswa nesinkwa esimhlophe nelayisi elinsundu kuqhathaniswa nelayisi elimhlophe. Zama ukudla ukudla okunemicu ephezulu ngokwemvelo. Izithasiselo ze-fibre kanye nokudla okuqiniswe nge-fiber kaningi akulethi izinzuzo ezifanayo zezempilo futhi kungakhubaza ukuqunjelwa kanye negesi ..

Imifino iwumthombo omuhle we-fiber. Yidla okuningi:

• Ulethisi, isard chard, izaqathe ezingavuthiwe, nesipinashi
• Imifino ephekwe ngamathenda, njenge-asparagus, ama-beet, amakhowe, i-turnips kanye namathanga
• Amazambane abhakiwe namazambane anesikhumba
• I-Broccoli, i-artichokes, ama-squash, nobhontshisi wezintambo

Ungathola futhi i-fiber eyengeziwe ngokudla:

• Ama-legumes, njengodali, ubhontshisi omnyama, uphizi ohlukanisiwe, ubhontshisi wezinso, ubhontshisi we-lima, kanye nochickpeas
• Amantongomane nembewu, njengembewu ye-sunflower, ama-alimondi, ama-pistachio nama-pecans

Izithelo zingenye imithombo emihle ye-fiber. Yidla okuningi:

• Ama-apula nobhanana
• Amapentshisi namapheya
• Ama-Tangerines, ama-prunes namajikijolo
• Amakhiwane nezinye izithelo ezomisiwe
• I-Kiwis

Izinhlamvu zingomunye umthombo obalulekile wefayibha yokudla. Yidla okuningi:

• Izinhlamvu ezishisayo, njenge-oatmeal ne-farina
• Isinkwa esisanhlamvu sonke
• Irayisi elinsundu
• I-Quinoa
• I-Popcorn
• Izinhlamvu ezinefayibha ephezulu, njenge-bran, ukolweni osikiwe, nokolweni okhukhumele
• I-pastas kakolweni ophelele
• Ama-muffin wegatsha

I-fiber yokudla - ukuzinakekela; Ukuqunjelwa - fibre

• Imithombo ye-fiber

UDahl WJ, uStewart ML. Isikhundla se-Academy of Nutrition and Dietetics: imiphumela yempilo yefayibha yokudla. Ukudla kuka-J Acad Nutr. 2015; 115 (11): 1861-1870. I-PMID: 26514720 pubmed.ncbi.nlm.nih.gov/26514720/.

UMurray MT. Umuthi wokudla okunempilo. Ku: Pizzorno JE, Murray MT, ama-eds. Incwadi Yezokwelapha Yezemvelo. Umhlaka 5. IPhiladelphia, PA: Elsevier; 2021: isahluko 44.

UThompson M, uNoel MB. Ukudla okunomsoco nomuthi womndeni. Ku: Rakel RE, Rakel DP, ama-eds. Incwadi Yezokwelapha Yomndeni. Umhlaka 9. IPhiladelphia, PA: Elsevier; 2016: isahluko 37.

• Ukuqunjelwa ezinganeni nasezinganeni
• I-Diverticulitis
• Umucu

• Ukuqunjelwa - ukuzinakekela
• Ukuqunjelwa - yini okufanele uyibuze udokotela wakho
• I-diverticulitis ne-diverticulosis - ukukhipha
• I-Diverticulitis - okufanele ubuze udokotela wakho
• Uwafunda kanjani amalebula okudla

• I-Fiber Yezokudla
• Ungayinciphisa Kanjani I-cholesterol Ngokudla