High-faibha chikafu

Fiber chinhu chinowanikwa mumiti. Dhaidhi fiber, iyo mhando yaunodya, inowanikwa mumichero, miriwo, uye zviyo. Muviri wako haugone kugaya faibha, saka unopfuura nepakati pematumbo ako usina kunyudzwa zvakanyanya. Nekudaro, fiber ichiri kupa akawanda mabhenefiti ehutano.

Dhijitari fiber inowedzera yakawanda kuchikafu chako. Nekuti inoita kuti unzwe kuzara nekukasira uye kwenguva yakareba, inogona kukubatsira iwe nehuremu hwekuedza kana kuchengetedza uremu hune hutano. Kune vanhu vane chirwere cheshuga, fiber inoita basa rakakosha mukuzadzisa nekuchengetedza glycemic control.

Kudya kwakawanda kwefibre kunogona kubatsirawo pamwe nekuzvimbirwa uye manyoka. Fiber zvakare inogona kubatsira kudzikisa cholesterol yako.

Zvishoma nezvishoma wedzera huwandu hwefibisi mukudya kwako. Kana iwe uine bloating kana gasi, iwe pamwe wakadya zvakawandisa uye unoda kudzikisa huwandu hwefibre yaunodya kwemazuva mashoma. Inwa zvinwiwa zvakawanda. Paunowedzera fiber mukudya kwako, iwe unodawo kuwana zvinwiwa zvakakwana. Kusawana mvura yakakwana kunogona kuita kuti kupatira kuve kwakaipisisa pane kuita zvirinani. Kumbira mupi wako wezvehutano kana wezvekudya kuti yakawanda sei mvura yaunofanirwa kunge uchiwana zuva rega rega.

Iyo yezuva nezuva inokurudzirwa kudya (DRI) ye fiber yevakuru vane makore 19 kusvika makumi mashanu makumi matatu nemasere makumi matatu nemasere pazuva evarume uye 25 magiramu pazuva revakadzi. Kuti uwane fiber yakawanda mukudya kwako, idya mhando dzakasiyana dzechikafu, senge:

• Zvibereko
• Muriwo
• Mbeu dzese

Verenga zvinyorwa zvekudya zvakanyatsonaka kuti uone kuti vane fiber yakawanda sei. Fiber inowanikwa zvakasikwa mune zvakawanda zvinovaka muviri zvekudya. Kana chikafu chako chakaringana, ungangodaro usingade fiber yekuwedzera. Zvese zviyo zvigadzirwa zvine fiber yakawanda yakanatswa tsanga. Sarudza zvekudya zvine huwandu hwakawanda hwefibre, senge chingwa chegorosi chakazara nechingwa chena uye mupunga wakasviba maringe nemucheka muchena. Edza kudya chikafu icho chakasikwa chiine fiber. Fiber zvinowedzera uye zvekudya zvakagadzirwa zvakasimbiswa nefiber kazhinji hazviunze zvakafanana hutano mabhenefiti uye zvinogona kukuvadza kudzimba uye gasi ..

Muriwo yakanaka sosi ye fiber. Idya zvimwe:

• Lettuce, Swiss chard, mbishi karoti, uye sipinashi
• Tender yakabikwa miriwo, senge asparagus, beet, howa, turnips, uye manhanga
• Mbatatisi dzakabikwa uye mbatatisi ine ganda
• Broccoli, artichokes, squash, uye tambo bhinzi

Iwe unogona zvakare kuwana imwe fiber nekudya:

• Mbesa, senge nyemba, bhinzi dema, mapizi akatsemurwa, bhinzi yeitsvo, mahara bhinzi, uye nyemba
• Nutsu uye mhodzi, senge mbeu yezuva yezuva, maarumondi, pistachios, uye pecans

Zvibereko ndeimwe yakanaka sosi ye fiber. Idya zvimwe:

• Maapuro nemabhanana
• Peaches nemaperesi
• Tangerines, prunes, uye ma berries
• Maonde nemimwe michero yakaomeswa
• Kiwis

Zviyo ndeimwe yakakosha sosi yekudya fiber. Idya zvimwe:

• Zviyo zvinopisa, senge oatmeal uye farina
• Zvese-zviyo zvingwa
• Mucheka mutsvuku
• Quinoa
• Popcorn
• Yakakwira-fiber zviyo, senge branvi, shredded gorosi, uye kuzvitutumadza gorosi
• Yese-gorosi pasita
• Bran muffin

Dhiyabhorosi fiber - kuzvitarisira; Kuzvimbirwa - fiber

• Zvitubu zve fiber

Dahl WJ, Stewart ML. Chinzvimbo cheChikamiro cheNutrition uye Dietetics: hutano hutano hwezvikafu fiber. J Acad Nutriti Kudya. 2015; 115 (11): 1861-1870. PMID: 26514720 pubmed.ncbi.nlm.nih.gov/26514720/.

Murray MT. Mushonga wezvehutano. Mune: Pizzorno JE, Murray MT, eds. Chinyorwa cheMhando yeMishonga. 5 ed. Philadelphia, PA: Elsevier; 2021: chitsauko 44.

Thompson M, Noel MB. Chikafu uye mushonga wemhuri. Mune: Rakel RE, Rakel DP, eds. Chinyorwa cheMhuri Mishonga. 9th ed. Philadelphia, PA: Elsevier; 2016: chits. 37.

• Kuzvimbirwa mune vacheche nevana
• Diverticulitis
• Fiber

• Kuzvimbirwa - kuzvitarisira
• Kuzvimbirwa - chii chekubvunza chiremba wako
• Diverticulitis uye diverticulosis - kubuda
• Diverticulitis - chii chekubvunza chiremba wako
• Maitiro ekuverenga zvinyorwa zvekudya

• Chikafu Fibre
• Maitiro Ekudzikisa Cholesterol neKudya