Ukudla okuphezulu okungama-20 okuphezulu ku-Fibre e-Soluble

-Delile

• 1. Ubhontshisi omnyama
• 2. Ubhontshisi weLima
• 3. Amahlumela eBrussels
• 4. Ukwatapheya
• 5. Ubhatata
• 6. Broccoli
• 7. Itheniphu
• 8. Amapheya
• 9. Ubhontshisi wezinso
• 10. Amakhiwane
• 11. AmaNectarines
• 12. Amabhilikosi
• 13. Amaqathi
• 14. Ama-apula
• 15. Amagwava
• 16. Imbewu yefilakisi
• 17. Imbewu ye-sunflower
• 18. Amanathi
• 19. Oats
• 20. Ibhali
• Okubalulekile

I-fiber yokudla yi-carbohydrate ezitshalweni umzimba wakho ongakwazi ukugaya.

Yize kubalulekile emathunjini akho nasempilweni yonke, abantu abaningi abafinyeleli amanani anconyiwe ansuku zonke (RDA) angama-25 nama-38 amagremu abesifazane nabesilisa, ngokulandelana (1,).

Kokubili i-fiber encibilikayo nengancibiliki isiza ngobuningi phezulu kwendle yakho futhi ingasetshenziswa njengomthombo wokudla wamagciwane amahle emathunjini akho amakhulu.

I-fiber encibilikayo idonsela amanzi emathunjini akho, athambisa indle yakho futhi asekele ukunyakaza kwamathumbu njalo.

Akusizi nje kuphela ukuthi uzizwe ugcwele futhi kunciphisa ukuqunjelwa kepha futhi kunganciphisa amazinga akho e-cholesterol noshukela wegazi ().

Nakhu ukudla okungu-20 okunempilo okuphezulu kwifayibha encibilikayo.

1. Ubhontshisi omnyama

Ubhontshisi omnyama akuyona nje indlela enhle yokunikeza izitsha zakho ukuthungwa okunenyama kodwa futhi ungumthombo omangalisayo we-fiber.

Inkomishi eyodwa (172 amagremu) ipakisha amagremu ayi-15, okumayelana nalokho umuntu omaphakathi akudlayo ngosuku, noma ama-40-60% we-RDA yabantu abadala (, 4).

Ubhontshisi omnyama uqukethe i-pectin, uhlobo lwe-fiber encibilikayo eba njenge-gummy emanzini. Lokhu kungabambezela ukukhipha isisu futhi kukwenze uzizwe ugcwele isikhathi eside, kunikeze umzimba wakho isikhathi esithe xaxa sokumunca izakhamzimba ().

Ubhontshisi omnyama nawo ucebile ngamaprotheni nensimbi, unama-calories aphansi, futhi awunamafutha (4).

Okuqukethwe okuncibilikayo kwe-fiber: 5.4 amagremu ngenkomishi yekota ezintathu (129 amagremu) kabhontshisi omnyama ophekiwe (6).

2. Ubhontshisi weLima

Ubhontshisi beLima, obaziwa nangokuthi ubhontshisi webhotela, bukhulu, bushelelezi, ubhontshisi omhlophe oluhlaza okotshani.

Ngokuyinhloko aqukethe ama-carbs namaprotheni, kanye namafutha amancane.

Ziphansi kunfibre yokudla isiyonke kunobhontshisi omnyama, kodwa okuqukethwe kwazo kwe-fiber encibilikayo kucishe kufane. Ubhontshisi weLima nawo aqukethe i-fiber pectin encibilikayo, ehlotshaniswa nokwehliswa kwama-spikes kashukela ngemuva kokudla ().

Ubhontshisi we-lima ongavuthiwe unobuthi lapho uluhlaza futhi kufanele ucwiliswe futhi ubiliswe ngaphambi kokuwudla (7).

Okuqukethwe okuncibilikayo kwe-fiber: 5.3 amagremu ngekomishi lekota ezintathu (128 amagremu) kabhontshisi we-lima (6).

3. Amahlumela eBrussels

Umhlaba ungahlukaniswa ngabathandi bamahlumela nabazondayo baseBrussels, kodwa noma ngabe usohlangothini olunjani, akunakuphikwa ukuthi le mifino igcwele amavithamini namaminerali, kanye nama-ejenti ahlukahlukene alwa nomdlavuza.

Ngaphezu kwalokho, amahlumela aseBrussels awumthombo omkhulu we-fiber, ane-4 gramu ngenkomishi ngayinye (156 amagremu) (8).

I-fiber encibilikayo kumahlumela aseBrussels ingasetshenziselwa ukondla ama-bacteria anenzuzo. Lokhu kukhiqiza amavithamini ka-vitamin K no-B, kanye nama-fatty chain chain asekela ulwelwesi lwesisu sakho.

Okuqukethwe okuncibilikayo kwe-fiber: 2 amagremu ngenkomishi eyodwa-isigamu (78 amagremu) amahlumela eBrussels (6).

4. Ukwatapheya

Ukotapeya uqhamuka eMexico kepha usuthole ukuthandwa emhlabeni wonke.

Haas ukwatapheya uhlobo oluvame kakhulu. Ziwumthombo omuhle kakhulu wamafutha e-monounsaturated, i-potassium, i-vitamin E, ne-fiber yokudla.

I-avocado eyodwa ipakisha amagremu ayi-13.5 we-fiber yokudla. Kodwa-ke, ukukhipha okukodwa - noma ingxenye eyodwa kwezintathu zezithelo - kunikeza cishe ama-4.5 amagremu, ama-1.4 awo ancibilikile (9,).

Ecebile kuzo zombili izintambo ezincibilikayo nezingaxazululeki, ukwatapheya kugqame impela kulokhu.

Uma kuqhathaniswa neminye imithombo ye-fiber ethandwayo, aqukethe amanani aphansi we-antinutrients phytate ne-oxalate, enganciphisa ukumuncwa kwamaminerali ().

Okuqukethwe okuncibilikayo kwe-fiber: Amagremu ayi-2.1 nge-avocado elilodwa (1)

5. Ubhatata

Ubhatata uphakeme nge-potassium, i-beta carotene, amavithamini B, ne-fiber. Ipakethe elilodwa nje lamazambane amaphakathi naphakathi kuka-400% we-Reference Daily Intake (RDI) ka-vitamin A (12).

Ngaphezu kwalokho, amazambane amaphakathi aqukethe cishe ama-4 amagremu we-fiber, cishe ingxenye yawo encibilikayo (12).

Ngakho-ke, ubhatata unganikela kakhulu ekutholeni kwakho inani le-fiber encibilikayo.

I-fiber encibilikayo ingabalulekile ekuphathweni kwesisindo. Uma udla kakhulu, kukhululwa kakhulu ama-hormone okusutha, angasiza ekunciphiseni isifiso sakho sokudla ().

Okuqukethwe okuncibilikayo kwe-fiber: 1.8 amagremu ngenkomishi eyodwa-isigamu (150 amagremu) kabhatata ophekiwe (6).

6. Broccoli

I-Brokholi imifino ebethelelayo ekhula kahle ngezikhathi ezipholile. Ngokuvamile kuluhlaza okotshani, kepha ungathola futhi izinhlobo ezinombala onsomi.

Inevithamini K eningi, esiza ukunqamuka kwegazi lakho, futhi iwumthombo omuhle we-folate, i-potassium ne-vithamini C. Ibuye ibe nezakhiwo zokulwa nesifo somdlavuza (14,).

I-Broccoli ingumthombo omuhle we-fiber yokudla, enama-gram angu-2.6 ngama-ounces angu-3.5 (amagremu ayi-100), ngaphezulu kwengxenye yayo encibilikayo (14).

Inani eliphezulu le-fiber elincibilikayo ku-broccoli lingasekela impilo yakho yamathumbu ngokondla ama-bacteria amahle emathunjini akho amakhulu. Lawa mabhaktheriya akhiqiza ama-acid acids amancane, njenge-butyrate ne-acetate.

Okuqukethwe okuncibilikayo kwe-fiber: 1.5 amagremu ngenkomishi eyodwa-isigamu (92 amagremu) ka-broccoli ophekiwe (6).

7. Itheniphu

I-Turnips yimifino yezimpande. Izinhlobo ezinkulu zivame ukufunzwa imfuyo, kepha izinhlobo ezincane zingeza kakhulu ekudleni kwakho.

Umsoco omningi kakhulu kutheniphu yi-potassium, kulandele i-calcium namavithamini C no-K (16).

Futhi zilungele ukufaka ukudla kwakho kwe-fiber - 1 inkomishi amaphakethe ama-5 amagremu we-fiber, ama-3.4 awo ancibilikayo (6, 16).

Okuqukethwe okuncibilikayo kwe-fiber: 1.7 amagremu ngenkomishi eyodwa-isigamu (82 amagremu) yetheniphu eziphekiwe (6).

8. Amapheya

Amapheya ayakhrimu futhi ayaqabula futhi asebenza njengomthombo ohloniphekile kavithamini C, i-potassium, nama-antioxidants ahlukahlukene ().

Ngaphezu kwalokho, ziwumthombo omuhle kakhulu we-fiber, onamagremu angu-5.5 esithelweni esisodwa esilinganayo. I-fiber encibilikayo inikela ngama-29% wokuqukethwe okuphelele kwe-fiber yamapheya, ifomu eliyinhloko yi-pectin (, 18).

Ngenxa yokuqukethwe okuphezulu kwe-fructose ne-sorbitol, amapheya kwesinye isikhathi angaba nomphumela we-laxative. Uma unenkinga yesifo samathumbu (i-IBS), kungadingeka ukuthi ulinganisele ukungena kwakho ().

Okuqukethwe okuncibilikayo kwe-fiber: 1.5 amagremu ngepheya elilingana naphakathi (6).

9. Ubhontshisi wezinso

Isimo sawo sanikeza ubhontshisi wezinso igama labo.

Ziyisithako esiyinhloko ku-chili con carne nomthombo omkhulu we-fiber fiber, i-carbs eyinkimbinkimbi, namaprotheni. Futhi awanamafutha futhi aqukethe i-calcium ne-iron (19).

Ubhontshisi wezinso ungumthombo omuhle we-fiber encibilikayo, ikakhulukazi i-pectin.

Kodwa-ke, abanye abantu bakuthola kunzima ukugaya ubhontshisi. Uma kunjalo kuwe, qala ukukhuphula ubhontshisi wakho wezinso kancane ukugwema ukuqunjelwa.

Okuqukethwe okuncibilikayo kwe-fiber: 3 amagremu ngenkomishi yekota ezintathu (133 amagremu) kabhontshisi ophekiwe (6).

10. Amakhiwane

Amakhiwane ayesinye sezitshalo zokuqala ezatshalwa emlandweni wesintu.

Anomsoco kakhulu, aqukethe i-calcium, i-magnesium, i-potassium, amavithamini e-B, nezinye izakhamzimba.

Womabili amakhiwane omisiwe nalawo amasha ayimithombo emihle ye-fiber encibilikayo, ebambezela ukuhamba kokudla emathunjini akho, okuvumela isikhathi esithe xaxa sokumunca izakhi ().

Ngokuya ngobufakazi be-anecdotal, amakhiwane omisiwe asetshenziswe njengekhambi lasekhaya lokunciphisa ukuqunjelwa iminyaka. Ngenkathi ucwaningo oluthile luthola ukuthi ukunamathiswa komkhiwane kuthuthukise ukunyakaza kwamathumbu ezinjeni eziqunjelwe, ucwaningo olwenziwe ngabantu luyashoda ().

Okuqukethwe okuncibilikayo kwe-fiber: 1.9 amagremu ngenkomishi eyodwa-yesine (37 amagremu) wamakhiwane omisiwe (6).

11. AmaNectarines

Ama-nectarine yizithelo zamatshe ezikhula ezifundeni ezifudumele, ezipholile. Ziyafana namapentshisi, kepha azinaso isici esifanayo esikhumba esikhungathekile.

Ziwumthombo omuhle wamavithamini B, i-potassium nevithamini E. Ngaphezu kwalokho, ziqukethe izinto ezahlukahlukene ezinezakhi ze-antioxidant (22,).

I-nectarine eyodwa yobukhulu obuphakathi ine-2.4 gram ye-fiber, ngaphezulu kwengxenye yayo encibilikayo (6, 22).

Okuqukethwe okuncibilikayo kwe-fiber: 1.4 amagremu nge-nectarine emaphakathi (6).

12. Amabhilikosi

Amabhilikosi yizithelo ezincane, ezimnandi eziba nombala kusuka ophuzi kuye kolintshi, ne-tinge ebomvu ebomvu evela kwesinye isikhathi.

Anama-calories amancane nomthombo omuhle wamavithamini A no-C (24).

Ama-apricot amathathu ahlinzeka ngama-2.1 amagremu we-fiber, iningi lawo elincibilikayo (6, 24).

E-Asia, ama-apricot asetshenzisiwe emithini yesintu iminyaka, futhi kukholelwa ukuthi angavikela abantu ezifweni zenhliziyo ().

Zingasiza futhi ukugaya. Ucwaningo oluthile lwathola ukuthi amagundane adla i-fiber kusuka kuma-apricot ayenezisindo eziphakeme kakhulu kunalabo abathola i-fiber engafakwanga yodwa ().

Okuqukethwe okuncibilikayo kwe-fiber: 1.4 amagremu kuma-apricot ama-3 (6).

13. Amaqathi

Izaqathe zingenye yemifino ethandwa kakhulu futhi emnandi eMhlabeni.

Okubilisiwe noma okuphekiwe, izaqathe ziyisithako esiyinhloko kuzindlela zokupheka eziningi, kepha zingagaywa zibe amasaladi noma zisetshenziselwe ukwenza uphudingi onjengekhekhe lesanqante.

Ngesizathu esizwakalayo, kungenzeka utshelwe njengengane ukuthi udle izaqathe ukuze zikusize ubone ebumnyameni.

Amaqathi agcwele i-beta carotene, amanye awo aguqulwa abe nguvithamini A. Le vithamini isekela amehlo akho futhi ibaluleke kakhulu embonweni wasebusuku ().

Inkomishi eyodwa (ama-gramu ayi-128) izaqathe eziqoshiwe iqukethe u-4.6 amagremu efayibha yokudla, ama-2.4 awo ancibilika (27).

Njengoba abantu abaningi bayijabulela le mifino nsuku zonke, ingaba umthombo oyinhloko we-fiber encibilikayo.

Okuqukethwe okuncibilikayo kwe-fiber: 2.4 amagremu inkomishi ngayinye (ama-gramu ayi-128) kaloti ophekiwe (6).

14. Ama-apula

Ama-apula angenye yezithelo ezidliwa kakhulu emhlabeni. Izinhlobo eziningi zimnandi impela, kepha ezinye ezinjengoGranny Smith zingaba muncu kakhulu.

“Ihhabhula ngosuku ligcina udokotela ekude” isaga esidala esingaba neqiniso, njengoba ukudla lesi sithelo kuhlotshaniswa nengozi engezansi yezifo eziningi ezingamahlalakhona ().

Ama-apula apakisha amavithamini namaminerali ahlukahlukene futhi angumthombo omuhle we-fiber pectin encibilikayo. I-Apple pectin ingaba nezinzuzo eziningi zezempilo, njengengcuphe encishisiwe yesifo senhliziyo nokusebenza okuthuthukile kwamathumbu (,).

Okuqukethwe okuncibilikayo kwe-fiber: 1 gramu nge-apula eliphakathi nendawo (6).

15. Amagwava

Amagwava ayisithelo esishisayo esidabuka eMexico naseMelika Ephakathi neseNingizimu. Isikhumba saso siba luhlaza okotshani, kanti uginindela ungasuka kokumhlophe kuye kokuphinki okujulile.

Ugwava owodwa upakisha amagremu ama-3 wefayibha yokudla, cishe ama-30% awo ancibilikayo (6, 31).

Lesi sithelo sikhonjisiwe ukwehlisa ushukela wegazi, kanye ne-cholesterol ephelele, ama-triglycerides, kanye ne-LDL (amabi) amazinga e-cholesterol kubantu abaphilile. Ngokwengxenye, lokhu kungenzeka kungenxa ye-fiber pectin encibilikayo, engabambezela ukumuncwa koshukela ().

Okuqukethwe okuncibilikayo kwe-fiber: 1.1 amagremu ngesithelo segavava eluhlaza (6).

16. Imbewu yefilakisi

Imbewu yefilakisi, eyaziwa nangokuthi i-linseeds, iyimbewu encane ensundu, ephuzi noma yegolide.

Bapakisha isibhakela esinomsoco futhi kungaba yindlela enhle yokuthuthukisa okuqukethwe komsoco kwama-smoothies akho, izinkwa, noma okusanhlamvu.

Ukufafaza isipuni esingu-1 sembewu yefilakisi lomhlaba phezu kwephuji lakho kungangeza amagremu ayi-3.5 efayibha kanye no-2 amagremu wamaprotheni esidlweni sakho sasekuseni. Futhi zingenye yemithombo engcono kakhulu esuselwa ezitshalweni yamafutha e-omega-3 ().

Uma kungenzeka, cwilisa imbewu yefilakisi yomhlabathi ubusuku obubodwa, ngoba lokhu kuvumela i-fiber yayo encibilikayo ukuthi ihlangane namanzi ukuze yakhe ijeli, engasiza ekugayeni ukudla.

Okuqukethwe okuncibilikayo kwe-fiber: 0.6-1.2 amagremu isipuni ngasinye (14 amagremu) wembewu yefilakisi ephelele (6).

17. Imbewu ye-sunflower

Imbewu ye-sunflower iwukudla okuhle okunomsoco futhi okuvame ukuthengwa sekuvele kukhishelwe ukuveza inhliziyo emnandi ye-sunflower.

Ziqukethe cishe u-3 amagremu wefayibha yokudla ngenkomishi eyodwa-yesine, u-1 gram oncibilikayo. Ngaphezu kwalokho, bacebile kumafutha we-monounsaturated ne-polyunsaturated, amaprotheni, i-magnesium, i-selenium, ne-iron (6, 34).

Okuqukethwe okuncibilikayo kwe-fiber: 1 gram ngenkomishi eyodwa-yesine (amagremu angama-35) wembewu ye-sunflower (6).

18. Amanathi

Ama-hazelnuts awuhlobo oluhle lwamantongomane olungadliwa luhlaza noma losiwe ukuthola ukunambitheka okunamandla. Zibuye zisetshenziswe kaningi njengesithako kumigoqo yamashokolethi nasakazekeni.

Inkomishi eyodwa-yesine yama-hazelnuts ipakisha cishe ama-gramu ayi-3.3 we-fiber yokudla, ingxenye eyodwa kwezintathu iyancibilika. Ngokwengeziwe, bacebile emafutheni angagcotshisiwe, i-vitamin E, i-thiamine, ne-iron (6, 35).

Ngokwengxenye ngenxa yokuqukethwe kwawo kwe-fiber encibilikayo, ama-hazelnuts angasiza ekunciphiseni ubungozi besifo senhliziyo ngokwehlisa i-LDL (bad) cholesterol ().

Okuqukethwe okuncibilikayo kwe-fiber: 1.1 amagremu ngenkomishi eyodwa-yesine (34 amagremu) ama-hazelnuts (6).

19. Oats

Ama-oats angenye yezinhlamvu eziguquguqukayo futhi ezinempilo ezizungezile. Ungazisebenzisa ukwenza okusanhlamvu kwasekuseni, izinkwa, ama-scones, ama-flapjacks, noma izithelo ziyawa.

Ziqukethe i-beta glucan, uhlobo lwe-fiber encibilikayo ehlotshaniswa ne-cholesterol ye-LDL (embi) eyehlisiwe kanye nokulawulwa koshukela osegazini. Kulinganiselwa ukuthi amagremu ama-3 e-oat beta glucan ngosuku anganciphisa ubungozi besifo senhliziyo (,).

Cishe izinkomishi eziyi-1.25 (amagremu ayi-100) ama-oats omile aqukethe amagremu ayi-10 efayibha ephelele yokudla. Lokhu kuhlukaniswe ngamagremu angu-5.8 okunganyibiliki kanye no-4.2 amagremu we-fiber encibilikayo, ama-3.6 awo yi-beta glucan (,, 41).

I-beta glucan nayo inika iphalishi ukuthungwa kwalo okuyisici okukhilimu.

Okuqukethwe okuncibilikayo kwe-fiber: 1.9 amagremu ngenkomishi ngayinye (233 amagremu) ama-oats aphekiwe (6).

20. Ibhali

Abanye abantu bangase bahlobanise ibhali nemboni yokuphisa, kepha lokhu okusanhlamvu kwakudala okunomsoco kuvame ukusetshenziselwa ukukhulisa isobho, isitshulu noma ama-risotto.

Njenge-oats, iqukethe cishe i-3.5-5.9% ye-fiber glucan encibilikayo, ekhonjisiwe ukunciphisa ubungozi besifo senhliziyo ().

Ezinye izinhlobo ze-fiber encibilikayo kubhali yi-psyllium, i-pectin, ne-guar gum ().

Okuqukethwe okuncibilikayo kwe-fiber: 0.8 amagremu ngenkomishi eyodwa nohafu (79 amagremu) webhali eliphekiwe (6).

Okubalulekile

I-fiber encibilikayo ilungele amathumbu akho nempilo yakho yonke, kunciphisa ubungozi besifo senhliziyo ngokwehlisa i-cholesterol ye-LDL (embi) futhi ikusize ulinganise amazinga kashukela egazini lakho.

Uma ufuna ukwandisa ukudla kwakho okuncibilikayo kwefayibha, kuvame ukuba ngcono ukuqala kancane bese wakha kancane kancane.

Kuwumqondo omuhle futhi ukuphuza amanzi amaningi. Lokhu kuzosiza ifayibha encibilikayo yakha ijeli, esiza ukugaya futhi ivimbele ukuqunjelwa.

Zonke izithelo, imifino, okusanhlamvu okuphelele, kanye nemidumba kuqukethe i-fiber encibilikayo, kepha okunye ukudla okufana namahlumela aseBrussels, ukwatapheya, imbewu yefilakisi nobhontshisi omnyama kungukhilimu wesivuno.