I-14 Health Fiber High, Ukudla Okuphansi Kwe-Carb

-Delile

• 1. Imbewu yefilakisi
• 2. Imbewu yeChia
• 3. Ukwatapheya
• 4. Ama-alimondi
• 5. Inyama kakhukhunathi engenashukela
• 6. Amajikijolo
• 7. Ama-raspberry
• 8. Amapistachiyo
• 9. Isigaxa sikakolweni
• 10. Ukholifulawa
• 11. Broccoli
• 12. I-Asparagus
• 13. Isitshalo seqanda
• 14. Iklabishi elibubende
• Okubalulekile

Ukudla okuphansi kwe-carb kuye kwaxhunyaniswa nezinzuzo eziningana ezinhle zezempilo.

Ucwaningo luye lwabonisa ukuthi zisebenza ngokukhethekile ekunciphiseni indlala nokusiza ukunciphisa umzimba (,).

Baye futhi bahlotshaniswa nokwehla kwengcindezi yegazi namazinga e-LDL (amabi) we-cholesterol, kanye nokwanda kwe-HDL (okuhle) cholesterol (,).

Ngaphezu kwalokho, ukudla okuphansi kwe-carb kutholakele ukuthuthukisa ukulawulwa kukashukela egazini kulabo abane-type 2 diabetes (,).

Ukudla okuphansi kwe-carb kuhlinzeka ngaphansi kwama-gramu ayi-130 ama-carbs ngosuku, kuyilapho izidlo eziphansi kakhulu ze-carb zinikela ngama-20-50 amagremu ama-carbs ngosuku ().

Kodwa-ke, okunye ukudla okuphansi kakhulu kwe-carb kungaba ne-fiber ephansi, umsoco obalulekile empilweni yokugaya ukudla, kwenhliziyo, kanye neyesisu (,).

Eqinisweni, ucwaningo lilinganisela ukuthi kuphela ama-5% abantu abadala baseMelika - abazimele ekutheni badla i-carb ephansi noma cha - bahlangabezana nama-25-38 amagremu we-fiber ngosuku ().

Ngenhlanhla, uma ulandela ukudla okuphansi kwe-carb futhi ukhathazekile ngokudla kwakho i-fiber, ukudla okuningana okumnandi kokubili kuphansi kuma-carbs futhi kune-fiber ephezulu.

Nazi i-fiber ephezulu eyi-14 enempilo, ukudla okuphansi kwe-carb.

1. Imbewu yefilakisi

Imbewu yefilakisi iyimbewu kawoyela encane egcwele izakhamzimba.

Ikakhulu, yimithombo emihle yama-omega-3 fatty acids, i-fiber, nama-antioxidants. Futhi aphansi kuma-carbs e-digestible net - amagremu esewonke we-carbs asusa amagremu we-fiber ().

Ngokuphawuleka, imbewu yefilakisi inesilinganiso esiphansi se-omega-6 kuya ku-omega-3 kunezinye izimbewu eziningi zikawoyela. Lokhu kubalulekile, njengoba isilinganiso esiphansi se-omega-6 kuye ku-omega-3 sihlotshaniswa nengozi encishisiwe yezifo eziningana ezingamahlalakhona ().

Imbewu yefilakisi ifakwa kalula ekudleni kwakho futhi kufanele ibe ngumhlabathi wokuvuna zonke izinzuzo ezingaba khona zezempilo ().

Izipuni ezimbili (amagremu ayi-14) wembewu yefilakisi yomhlabathi inikezela ngamagremu ama-4 e-fiber no-0 amagremu we-net carbs ().

2. Imbewu yeChia

Yize incane ngosayizi, imbewu ye-chia icebile kuzakhamzimba eziningana.

Ngaphezu kokuba nefayibha ephezulu, amaprotheni, namavithamini namaminerali amaningana, imbewu ye-chia ingomunye wemithombo yezitshalo eyaziwa kakhulu ye-omega-3 fatty acids ().

Izimbewu zeChia zingafafazwa ngaphezu kwamasaladi neyogathi noma zengezwe kuma-smoothies.

Zibuye zimunce uketshezi kahle, ziphenduke ijeli engasetshenziswa njengendawo yokufaka amaqanda we-vegan noma i-thickener yamasoso namajeli.

Izipuni ezimbili (amagremu angama-30) wembewu ye-chia inikezela ngamagremu ayi-11 we-fiber no-2 gramu we-net carbs ().

3. Ukwatapheya

Ephezulu emafutheni aphilile, ukwatapheya unokuthungwa okuhlukile kwebhotela.

Ngokwesithelo isithelo, ukwatapheya kuvamise ukudliwa njengemifino futhi kungangezwa ezinhlotsheni ezahlukahlukene.

Ngaphezu kokunotha emafutheni ase-monounsaturated, ukwatapheya kungumthombo omuhle we-fiber, i-folate, i-potassium, namavithamini K no-C ().

Ukotapeya owodwa omncane (136 amagremu) uhlinzeka ngamagremu ayi-9 e-fiber no-3 gramu we-net carbs ().

4. Ama-alimondi

Ama-alimondi aphakathi kwamantongomane aziwa kakhulu emhlabeni.

Ilungele ukudla okulula, inomsoco kakhulu futhi icebile emafutheni anempilo, ama-antioxidants, namavithamini namaminerali abalulekile, kufaka phakathi i-vitamin E, i-manganese, ne-magnesium ().

Njengoba futhi iwumthombo omuhle we-fiber namaprotheni, ama-alimondi angasiza ekwandiseni imizwa yokugcwala futhi asize ukwehlisa isisindo ().

I-ounce elilodwa (ama-28 amagremu) ama-alimondi aluhlaza linikeza amagremu ama-4 e-fiber no-3 amagremu we-net carbs ().

5. Inyama kakhukhunathi engenashukela

Inyama kakhukhunathi yinyama emhlophe ngaphakathi kukakhukhunathi.

Kuvame ukuthengiswa okushisiwe futhi kungangezwa kuma-dessert, imigoqo ye-granola, kanye nokudla kwasekuseni kokuthungwa okungeziwe.

Inyama kakhukhunathi iphezulu emafutheni anempilo nase-fiber, kuyilapho ilinganiselwa kuma-carbs namaprotheni ().

Inothile futhi ngamaminerali amaningi abalulekile, ikakhulukazi ithusi namanganizi. Izinsimbi zethusi ukwakheka kwamathambo nempilo yenhliziyo, kuyilapho i-manganese ibalulekile ekusetshenzisweni kwemetabolism yamafutha nokusebenza kwe-enzyme (,,).

I-ounce elilodwa (ama-28 amagremu) wenyama kakhukhunathi eshisiwe, engenashukela inikeza ama-5 amagremu wefayibha no-2 amagremu we-net carbs ().

6. Amajikijolo

Amnandi futhi athambile, amajikijolo ayisithelo esimnandi sasehlobo.

Futhi anomsoco omangazayo, ngenkomishi eyodwa nje (140 amagremu) eziqhayisa ngaphezu kuka-30% weDaily Value (DV) ngevithamini C ().

Amajikijolo aphakathi kwezithelo ezinothe kakhulu ngama-antioxidant. Ukudla njalo kuhlotshaniswa nengozi encishisiwe yokuvuvukala okungapheli, isifo senhliziyo, nezinhlobo ezithile zomdlavuza ().

Ngokwengeziwe, isifundo seviki elingu-1 emadodeni angama-27 anesisindo esiningi noma ukukhuluphala ekudleni okunamafutha amaningi sathola ukuthi ukudla amajikijolo nsuku zonke kukhulisa ukushiswa kwamafutha nokuzwela kwe-insulin ().

Inkomishi eyodwa (140 amagremu) yamajikijolo inikeza ama-gramu ayi-7 we-fiber no-6 amagremu we-net carbs ().

7. Ama-raspberry

Esinye isithelo sasehlobo esiphundu kodwa esimnandi, amajikijolo athokozelwa kangcono ngemuva nje kokuthenga.

Amakholori aphansi, futhi futhi ngokumangazayo aphakeme kumavithamini namaminerali ambalwa abalulekile. Eqinisweni, inkomishi eyodwa (140 amagremu) inikeza ngaphezu kwe-50% ye-DV ku-vitamin C no-41% we-DV ye-manganese ().

Ngokufanayo namajikijolo, amajikijolo acebile ngama-antioxidants avikela izifo. Zingadliwa njengokudla okulula, kubhakwe kuma-dessert, futhi kungezwe kuma-yogurt parfaits noma kuma-oats ebusuku ().

Inkomishi eyodwa (ama-140 amagremu) ama-raspberries inikeza ama-gramu ayi-9 we-fiber no-8 amagremu we-net carbs ().

8. Amapistachiyo

Abantu bebelokhu bedla ama-pistachio kusukela ngo-6000 BC ().

Ngenkathi empeleni isithelo, ama-pistachio asetshenziswa njenge-nut.

Ngombala wazo oluhlaza ogqamile nokunambitheka okuhlukile, ama-pistachio athandwa kakhulu ezitsheni eziningi, kufaka phakathi ama-dessert, njengama-ayisikhilimu namakhekhe.

Ngokondleka, aphezulu emafutheni anempilo nakuvithamini B6, uvithamini obalulekile osiza ukulawulwa kukashukela egazini nokwakhiwa kwe-hemoglobin (,).

I-ounce elilodwa (ama-28 amagremu) ama-pistachios anamagobolondo ahlinzeka ngama-gramu ama-3 we-fiber no-5 amagremu we-net carbs ().

9. Isigaxa sikakolweni

Ingqoloyi kakolweni ukumbozwa okunzima kwangaphandle kwenhlamvu kakolweni.

Yize itholakala ngokwemvelo ezinhlamvini eziphelele, ingathengwa futhi iyodwa ukwengeza ukuthungwa nokunambitheka kwamantongomane ekudleni okufana nezimpahla ezibhakiwe, ama-smoothies, i-yogurt, amasobho nama-casseroles.

Ukolweni bran unothe ngamavithamini namaminerali ambalwa abalulekile, ne-1/2 inkomishi (30 amagremu) enikezela ngama-41% we-DV ye-selenium nangaphezulu kwe-140% ye-DV ye-manganese ().

Yize, mhlawumbe lokho okwaziwa kakhulu inani laso elihlaba umxhwele le-fiber engancibiliki, isakhi esingasiza ekwelapheni ukuqunjelwa futhi sikhuthaze ukunyakaza kwamathumbu ().

Inkomishi engu-1/4 (15-gram) yokuhlinzeka ngokhula lukakolweni inikeza ama-gramu ayi-6 we-fiber no-4 amagremu we-net carbs ().

10. Ukholifulawa

Ukholifulawa kuyinto ethandwayo ekudleni okuphansi kwe-carb, njengoba kungakhishwa ngokudla okusanhlamvu noma kwenziwe ngisho nokhokho we-carb pizza ophansi.

Ingxenye ye- Brassica umndeni, ukholifulawa imifino ye-cruciferous enama-calories amancane kanye ne-carbs okwamanje ene-fiber, amavithamini, namaminerali ().

Futhi ungumthombo omuhle we-choline, obalulekile empilweni yobuchopho nesibindi, kanye ne-metabolism kanye ne-DNA synthesis ().

Inkomishi eyodwa (amagremu angama-85) wekholifulawa oqoshiwe unikeza amagremu ama-2 we-fiber no-2 amagremu we-net carbs ().

11. Broccoli

I-Brokholi iyimifino ethandwayo ye-cruciferous ephezulu kwizakhamzimba eziningana ezibalulekile.

Ngaphezu kokuba nama-calories aphansi, inefayibha eningi kanye namavithamini namaminerali amaningi abalulekile, kufaka phakathi i-folate, i-potassium, namavithamini C no-K ().

Iphinde inama-protein amaningi kuneminye imifino eminingi.

Yize ingajatshulelwa iphekiwe noma iluhlaza, ucwaningo lukhombisa ukuthi ukuyishayela kunikeza izinzuzo ezinkulu kakhulu zezempilo ().

Inkomishi eyodwa (amagremu angama-71) ama-florets e-broccoli aluhlaza ahlinzeka ngama-gramu ama-2 we-fiber no-3 amagremu we-net carbs ().

12. I-Asparagus

Imifino ethandwayo yasentwasahlobo, i-asparagus iza ngemibala eminingana, kufaka phakathi okuluhlaza okotshani, onsomi nomhlophe.

Kunama-calories amancane okwamanje ane-vitamin K ephezulu, enikezela ngama-46% we-DV enkomishini e-1 (134 amagremu). Ukusebenza okufanayo kupakisha futhi i-17% ye-DV ye-folate, ebalulekile ngesikhathi sokukhulelwa futhi isiza ngokukhula kwamaseli nokwakheka kwe-DNA (,).

Ngenkathi kuvame ukuphekwa, isilimo esinengono emnandi edliwayo eluhlaza singangeza ukumnandi kumasaladi nakuma-veggie platters.

Inkomishi eyodwa (134 amagremu) ye-asparagus eluhlaza ihlinzeka ngama-gramu ama-3 we-fiber no-2 amagremu we-net carbs ().

13. Isitshalo seqanda

Eyaziwa nangokuthi ama-aergergines, ama-eggplants asetshenziswa ezitsheni eziningi emhlabeni jikelele.

Bafaka ukuthungwa okuhlukile ezitsheni futhi kuqukethe amakhalori ambalwa kakhulu.

Futhi ungumthombo omuhle we-fiber namavithamini namaminerali amaningana, kufaka phakathi i-manganese, folate, ne-potassium ().

Inkomishi eyodwa (amagremu ayi-82) yesitshalo seqanda esiluhlaza okotshani, sinikeza amagremu ama-3 wefayibha no-2 amagremu we-net carbs ().

14. Iklabishi elibubende

Ebizwa nangokuthi iklabishi elibomvu, iklabishi elibubende kuyindlela enomsoco yokwengeza umbala wombala ezitsheni zakho.

Yize inambitheka ngokufana neklabishi eliluhlaza okotshani, okuhlukahlukene okunsomi kuphakeme kakhulu kumakhemikhali ezitshalo axhumene nezinzuzo zezempilo, njengokuthuthuka kwenhliziyo namathambo, ukunciphisa ukuvuvukala, nokuvikelwa kwezinye izinhlobo zomdlavuza

Iklabishi elibubende nalo liphansi kuma-carbs, line-fiber eningi, futhi liwumthombo omuhle kakhulu wamavithamini C no-K ().

Inkomishi eyodwa (89 amagremu) weklabishi elibomvu eliqoshiwe lihlinzeka ngamagremu ama-2 we-fiber no-5 amagremu we-net carbs ().

Okubalulekile

Noma ngabe unentshisekelo yokwehlisa isisindo noma wehlisa amazinga kashukela egazini lakho, ukudla ama-carbs ambalwa kungaba nezinzuzo eziningi zezempilo.

Futhi ngaphandle kokucabanga kwakho, unganciphisa ukudla kwakho kwe-carb ngenkathi uthola i-fiber eyanele.

Eqinisweni, i-carb eminingi ephansi, ukudla okuphezulu kwe-fiber kunempilo futhi kumnandi ngendlela emangalisayo.