Izindlela Ezi-16 Ezilula Zokudla Amafayibha Angaphezulu

-Delile

• 1. Yidla imithombo ye-Carb Yokudla Okuphelele
• 2. Faka imifino ekudleni, bese uyidla kuqala
• 3. Yidla iPopcorn
• 4. Isinambithelo Sezithelo
• 5. Khetha okusanhlamvu okuphelele kunokusanhlamvu okusetshenzisiwe
• 6. Thatha i-Fiber Supplement
• 7. Yidla Imbewu YeChia
• 8. Yidla Zonke Izithelo Nemifino, Hhayi Ijusi
• 9. Yidla Ukwatapheya
• 10.Ukudla okulula ngamantongomane nembewu, noma engeza kumaresiphi
• 11. Bhaka nge-High-Fiber Flours
• 12. Yidla amajikijolo
• 13. Faka inqwaba yemidumba ekudleni kwakho
• 14. Shiya ikhasi / isikhumba kuma-apula, ukhukhamba namazambane amnandi
• 15. Funda Amalebula ukuze Ukhethe Ukudla okunamafayibha amaningi
• 16. Yidla Ukudla Okune-Fibre Eningi Esidlweni Njalo
• Thatha Umlayezo Wekhaya

Ukuthola i-fiber eyanele kubalulekile empilweni yakho.

Kokunye, kunganciphisa ukuqunjelwa futhi kusize ekwehliseni isisindo kanye nokugcinwa.

Kunganciphisa namazinga e-cholesterol, kanye nengozi yakho yesifo sikashukela nesifo senhliziyo.

Lokhu kungenxa yokuthi ezinye izinhlobo ze-fiber ziyi-prebiotic, okusho ukuthi zithuthukisa amabhaktheriya amathumbu anempilo.

Noma kunjalo abantu abaningi abatholi i-fiber eyanele.

I-Institute of Medicine incoma amagremu angama-38 ngosuku kwabesilisa no-25 amagremu kwabesifazane.

AbaseMelika balinganiselwa kuphela kuma-gramu ayi-16 we-fiber ngosuku, okucishe kube uhhafu wenani elinconyiwe (1).

Nazi izindlela eziyi-16 ongangeza ngazo i-fiber eyengeziwe ekudleni kwakho.

1. Yidla imithombo ye-Carb Yokudla Okuphelele

I-Fiber wuhlobo lwe-carb olutholakala ekudleni okususelwa ezitshalweni.

Ngenkathi ama-carbs amaningi ewela ushukela, i-fiber ihlala iqinile njengoba idlula ohlelweni lwakho lokugaya ukudla. Ukudla i-fiber kanye namanye ama-carbs kukusiza uzizwe ugcwele isikhathi eside.

Kubuye kunciphise isikhathi lapho kuthatha ama-carbs agayekayo ukungena egazini lakho. Lokho kusiza ukulawula amazinga kashukela egazini lakho.

Imithombo yonke ye-carb yokudla yonke ngokwemvelo iqukethe i-fiber. Lokhu kufaka phakathi izithelo, imifino enesitashi, okusanhlamvu kanye nezinhlamvu ezigcwele.

Ukukhetha ukudla okuphelele kuqinisekisa ukuthi uthola ama-carbs ane-fiber. Khetha izinhlobo ezahlukene zobhontshisi, okusanhlamvu okuphelele, izithelo nemifino.

2. Faka imifino ekudleni, bese uyidla kuqala

Ngenxa yezizathu eziningi, kufanele udle imifino eminingi. Okokuqala, banciphisa amathuba okuba nezifo eziningana ezingamahlalakhona.

Imifino engenasitashi inamakholori amancane kakhulu futhi inomsoco omningi, kufaka phakathi i-fiber.

Ukudla imifino yakho ngaphambi isidlo isu elihle lokudla okuningi kwazo.

Kwesinye isifundo, abesifazane abanikezwa isaladi ngaphambi kokudla badle imifino engama-23% ngaphezulu kunaleyo ehanjiswe isaladi esidlweni uqobo ().

Ukudla isaladi noma isobho lemifino ngaphambi kokudla nakho kuye kwaxhunyaniswa nokudla ama-calories ambalwa ngesikhathi sokudla ().

Ukudla imifino ngaphambi kokudla kungakhuphula ukusetshenziswa kwakho kwe-fiber. Imifino engenayo isitashi ikhalori ephansi, ukukhetha okune-fiber ephezulu.

3. Yidla iPopcorn

I-Popcorn ingenye yokudla okulula kakhulu okuzungezile.

Lokho kungenxa yokuthi empeleni kuyinhlamvu ephelele, iletha amagremu amane we-fiber nge-ounce (amagremu angama-28). Lokho yizinkomishi ezintathu zama-popcorn aqhamuka emoyeni (4).

Okwama-popcorn anempilo kakhulu, wufake emoyeni esikhwameni sephepha esinsundu ku-microwave noma ku-popper yomoya.

Ama-popcorn aqhamuka emoyeni aletha ngaphezulu kwegremu yefayibha ngenkomishi ngayinye. Kungukudla okulula okumnandi nakho okusanhlamvu okuphelele okunempilo.

4. Isinambithelo Sezithelo

Izithelo ngazinye zezithelo, njenge-apula noma ipheya, zenza ukudla okulula kakhulu ngoba zimnandi futhi ziyaphatheka.

Zonke izithelo ziletha i-fiber, noma ngabe ezinye zinokuningi kakhulu kunezinye.

Isibonelo, ipheya elilodwa elincane linama-gramu amahlanu we-fiber, kanti inkomishi yekhabe inegramu elilodwa (5, 6).

Amajikijolo nama-apula ezinye izithelo ezine-fiber ephezulu.

I-fiber evela esithelweni ingathuthukisa ukugcwala, ikakhulukazi uma kuhlanganiswe nokudla okuqukethe amafutha kanye / noma amaprotheni, afana ne-nut butter noma ushizi.

Izithelo ukudla okulula kakhulu. Izithelo ezine-fiber eningi zifaka amapheya, ama-apula kanye namajikijolo.

5. Khetha okusanhlamvu okuphelele kunokusanhlamvu okusetshenzisiwe

Izinhlamvu eziphelele zicutshungulwa kancane, kusale okusanhlamvu okuphelele.

Ngokuphambene nalokho, okusanhlamvu okucwengisisiwe kuphuciwe igciwane lawo eliqukethe amavithamini kanye nesikebhe esine-fiber.

Lokhu kwenza okusanhlamvu kuhlale isikhathi eside kepha kususa nezakhi ezinomsoco kakhulu, kusale kuphela i-carb eshesha kakhulu.

Faka okusanhlamvu okucwengile ekudleni kwakho ngezinhlobo eziphelele zokusanhlamvu. Ngaphezu kwelayisi le-oatmeal noma elinsundu, zama:

• I-Amaranth.
• Ibhali.
• I-Buckwheat.
• Ukolweni waseBulgur.
• UFarro.
• Freekeh.
• Amabele.
• I-Quinoa.
• Amajikijolo kakolweni.

Izinhlamvu eziphelele zine-germ ne-bran eqinile, okwenza kube nomsoco kakhulu kunezinhlamvu ezihlanjululwe.

6. Thatha i-Fiber Supplement

Kungcono ukuthola umsoco wakho, kufaka phakathi i-fiber, ekudleni. Kepha uma ukudla kwakho kwe-fiber kuphansi, ungacabanga ukuthatha isengezo.

Izinhlobo ezimbalwa zezithasiselo zinocwaningo lokuzixhasa.

• I-guar fiber: Njengesengezo, i-guar fiber ingathuthukisa ukugcwala futhi yehlise ukudla kwakho okuphelele kwekhalori. Iphinde isetshenziswe ekudleni okusetshenzisiwe ukwenza ngcono ukuthungwa ().
• I-Psyllium: Lesi isithako esiyinhloko kuMetamucil, isengezo esidumile se-fiber esisetshenziselwa ukulwa nokuqunjelwa. Kwesinye isifundo, i-psyllium ibuye yaboniswa ukunciphisa indlala phakathi kokudla (8).
• I-Glucomannan: Le fayibha yengezwa kweminye imikhiqizo yobisi enamafutha amancane ukwenza ngcono ukuthungwa, futhi iyisithako esiyinhloko kuma-noodle angekho-khalori ama-shirataki. Njengesengezo, sandisa ukugcwala futhi sinciphise ukudla ().
• Ama-glucans ama-:: Lolu hlobo lwe-fiber lutholakala kuma-oats nakubhali. Iyabiliswa esiswini futhi isebenza njenge-prebiotic ukuxhasa ama-microorganisms anempilo ahlala lapho (10).

Kodwa-ke, ama-supplements anezithiyo ezimbili eziyinhloko.

Okokuqala, zingadala ukungakhululeki esiswini nokuqunjelwa. Ukuze wehlise lokhu, faka kancane kancane i-fiber supplement bese uphuza amanzi amaningi.

Okwesibili, lezi zithasiselo zingaphazamisa ukumuncwa kwemithi ethile, ngakho-ke thatha imishanguzo yakho okungenani ihora ngaphambi noma amahora amane ngemuva kokungezelelwa.

Kunezithasiselo eziningana ezithembisayo ze-fiber emakethe. Kodwa-ke, mhlawumbe awudingi isengezo uma udla uhla lokudla okuphelele kwezitshalo.

7. Yidla Imbewu YeChia

Izimbewu zeChia zingamandla okudla okunomsoco.

Banikela ngama-omega-3 fatty acids, amaprotheni, amavithamini namaminerali, kanye no-11 amagremu we-fiber nge-ounce (11).

Lezi zinhlamvu ezincane zejeli emanzini futhi zingama-95% fibre engancibiliki.

I-fiber engafakwanga isiza ukugcina umgudu wakho wokugaya uhamba futhi kubalulekile empilweni yekholoni. Iphinde ixhunyaniswe nengozi ephansi yesifo sikashukela.

Ezinye izinhlobo zembewu - i-flax, i-sesame ne-hemp, isibonelo - inamaphrofayli afanayo okudla okunomsoco futhi ayizinqumo ezinhle.

Imbewu ye-Chia iletha i-fiber engenakunyakaziswa, ekhuthaza ukugaya okujwayelekile futhi ingehlisa ingozi yesifo sikashukela.

8. Yidla Zonke Izithelo Nemifino, Hhayi Ijusi

Abaxhasi be-juicing bathi ijusi - ikakhulukazi ijusi yemifino ecindezelwe amakhaza - kuyindlela enhle yokufaka imifino eminingi ekudleni kwakho.

Impela, ujusi ungaba nenani eliphakeme lama-micronutrients.

Kodwa-ke ngisho namajusi angacoliswanga, acindezelwe amakhaza aphuciwe i-fiber, kusale kuphela i-carbs, ikakhulukazi ngesimo sikashukela.

Ngenkathi amajusi emifino enoshukela omncane kunamajusi wezithelo, anefayibha encane kakhulu kunaleyo oyithola ngokudla imifino ephelele.

Ukudla izithelo nemifino ngendlela ephelele, kunejusi, kuqinisekisa ukuthi uthola i-fiber eningi noshukela omncane.

9. Yidla Ukwatapheya

Ukwatapheya izithelo ezinomsoco ngendlela emangalisayo.

Inyama e-creamy, eluhlaza ayicebile kuphela ngama-acid okunempilo, ama-monounsaturated fatty acids - futhi igcwele i-fiber.

Eqinisweni, uhhafu wekotapeya uletha amagremu amahlanu we-fiber ().

Ukwatapheya uxhunyaniswe nempilo yenhliziyo ethuthukisiwe, kanye nekhwalithi yokudla engcono kanye nokudla okunomsoco ().

Ungasebenzisa ukwatapheya esikhundleni sebhotela, noma uwasebenzisele amasaladi aphezulu nezinye izitsha.

Ukwatapheya ucebile ngamafutha we-monounsaturated ne-fiber. Ziyindlela ehlukile enempilo kwezinye izinhlobo eziningi zamafutha.

10.Ukudla okulula ngamantongomane nembewu, noma engeza kumaresiphi

Amantongomane nembewu ahlinzeka ngamaprotheni, amafutha kanye nefayibha.

I-ounce lama-alimondi linamagremu amathathu we-fiber. Ziphezulu futhi emafutheni angenashukela, i-magnesium ne-vitamin E (14).

Ngaphezu kwalokho, amantongomane nembewu ukudla okuhlukahlukene. Zizinzile eshalofini futhi ziminyene nomsoco, okwenza kube ukudla okulula okufanele kube nakho.

Ungazisebenzisa futhi ekuphekeni ukwengeza umsoco owengeziwe ne-fiber ekudleni kwakho.

Imbewu namantongomane kunikeza amaprotheni, amafutha anempilo kanye nefayibha. Zikulungele ukudla okulula noma ukwengeza izindlela zokupheka.

11. Bhaka nge-High-Fiber Flours

Lapho ubhaka, khetha ufulawa ozokwengeza ukondleka okwengeziwe kuma-muffin, izinkwa nezinye izimpahla ezibhakiwe.

Ungashintsha kalula ufulawa omhlophe ngofulawa ogcwele ukolweni. Le mpuphu enombala ocolekileyo inofulawa omhlophe ophindwe kathathu kunofulawa omhlophe (15, 16).

Eminye impuphu ehlukile icebe kakhulu ku-fiber.

Isibonelo, i-ounce kafulawa kakhukhunathi unama-gram ayishumi nanye we-fiber, kuyilapho inani elifanayo likafulawa wesoya linamagremu amahlanu (17, 18).

Ezinye izimpuphu ezingezona ezokolweni zinama-gramu amathathu we-fiber nge-ounce-efanayo nofulawa ophelele kakolweni. Lokhu kufaka phakathi i-alimondi, i-hazelnut, i-chickpea, i-buckwheat ne-barley flours (19, 20, 21, 22).

Faka okunye ufulawa wezinhloso zonke ngezinye izindlela. Lokhu kufaka phakathi ufulawa kakolweni ogcwele nofulawa owenziwe ngamantongomane, ukhukhunathi kanye nokunye okusanhlamvu.

12. Yidla amajikijolo

Amajikijolo anembewu aphakathi kwezithelo ezicebile kakhulu nge-fiber.

Ngefayibha eningi, khetha ama-raspberries noma amajikijolo ngama-gramu ayi-8 ngenkomishi ngayinye. Okunye ukukhetha okuhle ama-strawberry (3 gramu) nama-blueberries (4 amagremu) (23, 24, 25, 26).

Amajikijolo nawo ajwayele ukuba noshukela omncane kunezinye izithelo.

Faka amajikijolo okusanhlamvu namasaladi, noma uwahlanganise neyogathi ukuze uthole ukudla okulula. Amajikijolo afriziwe futhi amasha anempilo ngokulinganayo.

Amajikijolo aphakathi kwezithelo ezine-fiber ephezulu kakhulu, izithelo ezinoshukela ophansi kakhulu. Wasebenzise amasha noma afriziwe.

13. Faka inqwaba yemidumba ekudleni kwakho

Imidumba - okungukuthi, ubhontshisi, uphizi omisiwe kanye nodali - kuyingxenye ebalulekile yokudla kwendabuko okuningi.

Bacebile kakhulu ku-fiber, kanye namaprotheni, ama-carbs, amavithamini namaminerali.

Eqinisweni, inkomishi kabhontshisi ophekiwe ingaletha kufinyelela kuma-75% wezidingo zakho zansuku zonke ze-fiber (27).

Ukufaka inyama esikhundleni semidumba ekudleni okumbalwa ngesonto kuxhumene nokukhula kwesikhathi sokuphila kanye nokwehla kwengozi yezifo ezingamahlalakhona eziningana. Umthelela wabo omuhle ku-gut microbiome kungenzeka ubhekane nengxenye yalezi zinzuzo ().

Kunezindlela eziningi zokukhulisa ukusetshenziswa kwezimbotyi:

• Sebenzisa i-hummus namanye ama-dips we-beips.
• Engeza ubhontshisi obusikiwe noma ophelele ezitsheni zenyama yenkomo.
• Amasaladi aphezulu anezinyosi eziphekiwe noma udali.

Ubhontshisi ukudla okunomsoco kakhulu okunganciphisa ubungozi besifo esingelapheki. Banikeza amaprotheni kanye nenani eliphezulu le-fiber.

14. Shiya ikhasi / isikhumba kuma-apula, ukhukhamba namazambane amnandi

Uma uxebula izithelo nemifino, uvame ukususa uhhafu wentambo.

Isibonelo, i-aphula elilodwa elincane linezinhlayiya ezine zefayibha, kepha i-apula elihlutshiwe linama-gramu amabili kuphela (29, 30).

Ngokufanayo, amazambane amancane anamagremu amane we-fiber, amabili awo avela esikhunjeni (31, 32).

Ngenkathi ukhukhamba ungekho kakhulu ku-fiber, ikhukhamba elilodwa linama-gramu ama-2 we-fiber kanti uhhafu walokhu usekhasini (33, 34).

Uhlobo lwefayibha olutholakala kucwecwe lwezithelo nemifino ngokuvamile luyifayibha engancibiliki.

Izithelo nemifino yemifino icebile nge-fiber. Ama-peels ahlinzeka nge-roughage edingekayo ekugayeni okunempilo nasekuvimbeleni ukuqunjelwa.

15. Funda Amalebula ukuze Ukhethe Ukudla okunamafayibha amaningi

Ukudla okuphelele kwezitshalo kuyindlela ekahle yokuthola i-fiber. Kodwa-ke, uma uzodla ukudla okucutshunguliwe, ungahle ukhethe nemikhiqizo ecebile nge-fiber.

Okunye ukudla - kufaka phakathi iyogathi, imigoqo yegranola, okusanhlamvu kanye nesobho - kunezintambo ezisebenzayo ezingeziwe kubo.

Lokhu kukhishwa emithonjeni yemvelo bese kufakwa ekudleni njengesengezo.

Amagama ajwayelekile ongawabheka kumalebula okudla yi-inulin ne-polydextrose.

Futhi, funda ilebuli yokudla okunempilo ukuze ubone ukuthi mangaki amagremu we-fiber asenkonzweni. Ngaphezulu kwamagremu angu-2,5 ngokusebenza ngakunye kubhekwa njengomthombo omuhle, kanti amagremu ama-5 noma ngaphezulu ahle kakhulu.

Lapho uthenga ukudla okusetshenzwe, hlola uhlu lwezithako ze-fiber. Futhi, hlola ilebula lokudla okunempilo ngamagremu we-fiber ngokukhonza ngakunye.

16. Yidla Ukudla Okune-Fibre Eningi Esidlweni Njalo

Spread fiber fiber yakho usuku lonke. Gxila ekudleni ukudla okunefibre ephezulu ekudleni ngakunye, kufaka nokudla okulula.

Nasi isibonelo sendlela yokwenza izinketho ze-fiber ephezulu usuku lonke:

• Ukudla kwasekuseni: Khetha okusanhlamvu okunama-fiber amaningi noma i-oatmeal bese ufaka amajikijolo nembewu.
• Umthamo: Bhanqa imifino eluhlaza nediphu yebhontshisi noma izithelo ezingavuthiwe nebhotela le-nut.
• Isidlo sasemini: Yiba nesaladi. Uma wenza isemishi, khetha isinkwa sikakolweni esiphelele esingu-100%.
• Isidlo sakusihlwa: Faka ubhontshisi neminye imifino kuma-casseroles kanye nama-stews. Zama izinhlamvu ezinhlobonhlobo eziphekiwe.

Ukufaka ukudla okune-fiber ephezulu njalo ekudleni kuyindlela elula yokwandisa ukudla kwakho i-fiber.

Thatha Umlayezo Wekhaya

I-Fiber ibaluleke kakhulu empilweni yakho.

Ngokwamukela amanye amasu ashiwo ngenhla, ungakhuphula ukudla kwakho kwe-fiber ngamanani alungile.

Okuningi mayelana nefayibha:

Ukudla Okune-fibre Ephakeme Okufanele Ukudla
• I-Fibre Ingakusiza Ukwehlisa Isisindo, Kepha Uhlobo Olucacile Kuphela
• Kungani i-Fiber Ilungele Wena? Iqiniso Elihluzayo
• I-Fibre Kahle, I-Fiber Engalungile - Ukuthi Izinhlobo Ezihlukile Zikuthinta Kanjani