16 Nyore Nzira dzeKudya More Fibre

Zvemukati

• 1. Idya Zvese-Chikafu Carb Sources
• 2. Sanganisira maVeggies muMadyiro, uye Idyai Kutanga
• 3. Idya Popcorn
• 4. Snack paMichero
• 5. Sarudza Zviyo Zvese pamusoro peZviyo Zvakanatswa
• 6. Tora Fiber Supplement
• 7. Idya Chia Mbeu
• 8. Idya Zvibereko Zvese neMiriwo, Kwete Muto
• 9. Idya maAvocado
• 10. Snack on Nuts and Seeds, kana Wedzera ku Recipes
• 11. Bika neHigh-Fiber Flours
• 12. Idya Mabriji
• 13. Sanganisira Zvizhinji zveMagumbo mune Zvako Zvokudya
• 14. Siya Peel / Ganda pamaApple, Makomichi uye Mbatatisi
• 15. Verenga Mavara Ekusarudza Chikafu chine Mazhinji Fibre
• 16. Idya Chakakwira-Fibisi Chikafu paKudya Kwese
• Tora Meseji Yekumba

Kuwana fiber yakakwana kwakakosha kune hutano hwako.

Kune imwe chete, inogona kudzora kubatira uye kubatsira nekudzikisa uremu uye kugadzirisa.

Inogona zvakare kudzikisa cholesterol mwero, pamwe nenjodzi yako yechirwere cheshuga uye chirwere chemwoyo.

Izvi zvinogona kunge zviri nekuti mamwe marudzi efaibhi ari prebiotic, zvichireva kuti vanosimudzira hutano hutachiona hutachiona.

Asi vanhu vazhinji havasi kuwana fiber yakakwana.

Iyo Institute of Medicine inokurudzira 38 magiramu pazuva evarume uye 25 gramu yevakadzi.

MaAmerican anoverengera anongotenderedza magiramu gumi nematanhatu efibre pazuva, inova inenge hafu yemari yakurudzirwa (1)

Hedzino gumi nenhanhatu nzira dzaunogona kuwedzera imwe fiber kune chako chikafu.

1. Idya Zvese-Chikafu Carb Sources

Fiber rudzi rwe carb inowanikwa muzvirimwa-zvinodyiwa chikafu.

Ipo yakawanda carbs ichidonha ikaita shuga, fiber inogara yakasimba sezvo ichipfuura nepakati pekugaya system yako. Kudya faibha pamwe chete nemamwe ma carbs kunobatsira kuti unzwe kuzere kwenguva yakareba.

Iyo zvakare inononoka iyo nguva iyo inotora digestible carbs kuti inyurwe muropa rako reropa. Izvo zvinobatsira kudzora yako mashuga eropa.

Yese-chikafu chikafu carb sosi zvese zvakasikwa zvine fiber. Izvi zvinosanganisira michero, miriwo ine sitachi, nyemba uye zviyo zvakakwana.

Kusarudza chikafu chizere kunoona kuti iwe uwane carbs ine fiber. Sarudza dzakasiyana bhinzi, zviyo zvese, michero nemiriwo.

2. Sanganisira maVeggies muMadyiro, uye Idyai Kutanga

Nezvikonzero zvinoverengeka, iwe unofanirwa kudya yakawanda miriwo. Nechinhu chimwe chete, vanodzikisa njodzi yako yezvirwere zvakawanda zvisingaperi.

Nonstarchy miriwo yakanyanya kushomeka mumacalorie uye ine yakawanda michero, kusanganisira fiber.

Kudya muriwo wako pamberi Kudya inzira yakanaka yekudya yakawanda yadzo.

Mune kumwe kuongorora, vakadzi vakapihwa saladhi vasati vadya vakadya 23% mimwe miriwo kupfuura iya yakapihwa saradhi pakudya pachayo ().

Kudya saradhi kana muto wemuriwo usati wadya kwakabatanidzwawo nekudya mashoma macalorie panguva yekudya ().

Kudya miriwo usati wadya kunogona kuwedzera yako fiber yekushandisa. Nonstarchy miriwo yakaderera-koriori, yakakwira-fiber sarudzo.

3. Idya Popcorn

Popcorn ndechimwe chezvakanakisa zvekudya zvekudya zvakapoteredza.

Izvo zvinodaro nekuti iri chaizvo tsanga, kuendesa mana magiramu efaibha paunzi (28 gramu). Ndiyo mikombe mitatu yemapopu emhepo (4).

Kune popcorn ane hutano, mweya unozviputira muhombodo tsvuku mune microwave kana mumhepo popper.

Mhepo-popped popcorn inonunura pamusoro pe gramu ye fiber pamukombe. Icho chikafu chinonaka chinodyiwa icho zvakare chiine hutano hwakakwana zviyo.

4. Snack paMichero

Zvimedu zvemuchero, zvakadai seapuro kana peya, zvinogadzira tudyo tudiki nekuti zvinotapira uye zvinotakurika.

Chibereko chose chinopa fiber, kunyange hazvo vamwe vane zvakanyanya kupfuura vamwe.

Semuenzaniso, peya rimwe diki rine magiramu mashanu efaera, nepo mukombe wevatikiti une giramu rimwe (5, 6).

Bheri nemaapuro ndeimwe michero yepamusoro-fiber.

Iyo faibha kubva kumichero inogona kuvandudza kuzara, kunyanya kana ichibatanidzwa nechikafu chine mafuta uye / kana mapuroteni, senge nzungu ruomba kana chizi.

Chibereko chikafu chakanakisa chekudya. High-fiber michero inosanganisira mapeya, maapuro uye ma berries.

5. Sarudza Zviyo Zvese pamusoro peZviyo Zvakanatswa

Mbeu dzese dzinogadzirwa zvishoma, zvosiya zviyo zvacho zvakaringana.

Mukupesana, tsanga dzakanatswa dzakabviswa hutachiona hwadzo hune vhitamini uye huni ine fiber-yakawanda.

Izvi zvinoita kuti tsanga igare kwenguva yakareba asi zvakare inotora zvikamu zvine hutano zvakanyanya, ichisiya carb inokurumidza kumhanyisa.

Tsiva zviyo zvakanatswa mukudya kwako nezvose-zviyo shanduro. Pamusoro peoatmeal kana brown mupunga, edza:

• Amaranth.
• Bhari.
• Buckwheat.
• Bulgur gorosi.
• Farro.
• Freekeh.
• Mhunga.
• Quinoa.
• Gorosi michero.

Mbeu dzese dzine hutachiona uye bran dzakabatana, zvichivaita kuti dzive nehutano kupfuura zviyo zvakanatswa.

6. Tora Fiber Supplement

Zviri nani kuwana chikafu chako, kusanganisira fiber, kubva kuchikafu. Asi kana yako fiber yekudya yakaderera, unogona kufunga nezve kutora chinowedzera.

Mhando shoma dzekuwedzera dzine tsvakiridzo yekudzosera kumusoro.

• Guar faibha: Sekuwedzera, guar fiber inogona kusimudzira kuzadza uye kudzikisira yako yakazara koriori yekudya. Inoshandiswawo muzvikafu zvakagadziriswa kugadzirisa hunaku ().
• Psyllium: Ichi ndicho chinhu chakakosha muMetamucil, yakakurumbira fiber yekuwedzera inoshandiswa kurwisa kupatira. Mune kumwe kuongorora, psyllium yakaratidzwawo kudzikisa nzara pakati pekudya (8).
• Glucomannan: Iyi faibhu inowedzerwa kune mamwe mafuta emukaka ane mafuta mashoma ekuvandudza magadzirirwo, uye ndicho chinhu chikuru mune isina-kalori shirataki noodles. Sekuwedzera, inowedzera kuzara uye inoderedza chishuwo ().
• β-glucans: Rudzi urwu rwefibha runowanikwa muhoat nebhari. Iyo yakaviriswa mumatumbo uye inoshanda se prebiotic yekutsigira hutachiona hutachiona hunogara imomo (10).

Zvisinei, zvinowedzera zvine zvipingamupinyi zviviri zvikuru.

Kutanga, ivo vanogona kukonzera kusagadzikana kwemudumbu uye kuzvimba. Kuti udzikise izvi, tanga fiber yekuwedzera zvishoma nezvishoma uye nekunwa mvura yakawanda.

Chechipiri, izvi zvinowedzera zvinogona kukanganisa kunwa kwemimwe mishonga, saka tora mishonga yako kweinenge awa pamberi kana maawa mana mushure mekuwedzera.

Kune akatiwandei anovimbisa fiber anowedzera pamusika. Nekudaro, iwe pamwe haudi kuwedzera kana iwe uchidya huwandu hwakazara wezvikafu zvezvirimwa.

7. Idya Chia Mbeu

Mbeu dzeChia dzimba dzemagetsi dzekudya.

Ivo vanopa omega-3 fatty acids, mapuroteni, mavitamini uye zvicherwa, pamwe ne11 magiramu e fiber paunzi (11).

Idzi mhodzi diki dzemvura dzinodzika mumvura uye dziri 95% isingasvike fiber.

Insoluble fiber inobatsira kuti nzira yako yekugaya ifambe uye yakakosha kune hutano hwekoloni. Inobatanidzwawo nenjodzi yakaderera yeshuga.

Dzimwe mhando dzembeu - furakisi, sesame uye hemp, semuenzaniso - vane akafanana profiles dzechikafu uye zvakare sarudzo dzakanaka.

Mbeu dzeChia dzinounza isina insububle fiber, iyo inosimudzira yakajairwa kugaya uye inogona kudzikisa njodzi yako yeshuga.

8. Idya Zvibereko Zvese neMiriwo, Kwete Muto

Vanotsigira juicing vanoti muto - kunyanya wakasvinwa muto wemuriwo - inzira yakanaka yekuisa miriwo yakawanda mukudya kwako.

Chokwadi, muto unogona kuva nezvakawanda zvemicronutrients.

Asi kunyangwe isina kuiswa mushonga, muto wakadzvanywa nechando wakabviswa fiber, ichisiya chete huwandu hwecarbs, kunyanya muchimiro cheshuga.

Nepo miriwo miriwo ine shuga shoma pane ayo majusi, ine fiber shomashoma pane yaunowana kubva pakudya miriwo izere.

Kudya michero nemiriwo muchimiro chose, panzvimbo pejusi, zvinova nechokwadi chekuti unowana fiber yakawanda uye shuga shoma.

9. Idya maAvocado

Avocado michero inovaka muviri zvinoshamisa.

Iyo yakasviba, yakasvibira nyama haina chete kupfuma mune hutano, monounsaturated fatty acids - zvakare yakazara nefibre.

Muchokwadi, hafu yekotapeya inounza magiramu mashanu e fiber ().

Zvitape zvakabatanidzwa nekuvandudzwa kwehutano hwemwoyo, pamwe nehutano hwese hwekudya hwakanaka uye kudya kunovaka muviri ().

Unogona kushandisa avocado pachinzvimbo chebota, kana kurishandisa pamusoro salads nezvimwe ndiro.

Makotapeya akapfuma mumafuta emonounsaturated uye fiber. Ivo imwe nzira ine hutano kune mamwe akawanda marudzi emafuta.

10. Snack on Nuts and Seeds, kana Wedzera ku Recipes

Nuts uye mbeu zvinopa mapuroteni, mafuta uye faibha.

Ounce maamondi ane matatu magiramu efaera. Iwo zvakare akakwirira mumafuta asina kunyoroveswa, magnesium uye vhitamini E (14).

Chii chimwe, nzungu uye mbeu chikafu chakasiyana-siyana. Iwo shefu-akagadzikana uye ane hutano-dense, ichivaita iwo akanakirwa tudyo kuti vave nawo.

Iwe unogona zvakare kuzvishandisa mumapureti kuti uwedzere kuwedzerwa kudya uye fiber kuzvikafu zvako.

Mbeu uye nzungu zvinopa protein, mafuta ane hutano uye fiber. Ivo vakanakira kunwa kana kuwedzera kune mabikirwo.

11. Bika neHigh-Fiber Flours

Paunenge uchibheka, sarudza hupfu huchawedzera kuwedzerwa kudya kune muffin, chingwa uye nezvimwe zvakabikwa.

Iwe unogona nyore kutsiva chena furawa yakazara-gorosi pastry furawa. Hupfu hwakatsetseka ihwohwo hwakapetwa katatu zvakapetwa nefurau chena (15, 16).

Dzimwe nzira dzekuwedzera dzakapfuma mu fiber.

Semuenzaniso, ounce yeupfu hwekokonati ine magiramu gumi nerimwe efaera, nepo huwandu hwakaenzana hweupfu hwe soy hune magiramu mashanu (17, 18).

Humwe hwakawanda husina-gorosi hupfu hune matatu magiramu e fiber paunzi-yakafanana neiyo yakazara hupfu hwegorosi. Izvi zvinosanganisira almond, hazelnut, chickpea, buckwheat uye hupfu hwebhari (19, 20, 21, 22).

Tsiva hupfu-hwese-hweupfu neimwe nzira. Izvi zvinosanganisira hupfu hwegorosi hwese uye hupfu hwakagadzirwa kubva nzungu, coconut uye zvimwe zviyo.

12. Idya Mabriji

Bheri nembeu ndeimwe yemichero ine fiber yakawanda.

Kune iyo yakawanda fiber, sarudza raspberries kana mablackberries pa8 gramu pamukombe. Dzimwe sarudzo dzakanaka mahabhurosi (3 magiramu) uye bhuruu (4 magiramu) (23, 24, 25, 26).

Ma berries zvakare anowanzove neshuga shoma pane mimwe michero.

Wedzera ma berries kune zviyo uye masaladi, kana kuasanganisa iyo ne yogati kune chikafu chine hutano. Mabriji akaomeswa uye matsva ane hutano hwakaenzana.

Miti michero iri pakati pemhando yepamusoro-fiber, yakaderera-shuga michero. Vashandise ivo nyowani kana chando.

13. Sanganisira Zvizhinji zveMagumbo mune Zvako Zvokudya

Mbesa - ndiko kuti, bhinzi, pizi dzakaomeswa uye nyemba - chikamu chakakosha pazvikafu zvechivanhu zvakawanda.

Ivo vakapfuma kwazvo mu fiber, pamwe neprotein, carbs, mavitamini uye mamineral.

Muchokwadi, mukombe webhinzi dzakabikwa unogona kuendesa kusvika ku75% yezveko fiber zvezuva nezuva (27).

Kutsiva nyama nemakemikari muzvikafu zvishoma pasvondo zvakabatana nehurefu hwehupenyu uye nenjodzi yakadzikira yezvirwere zvakawanda zvisingaperi. Iwo maitiro avo akanaka pane iyo gut microbiome inogona kuve chikamu inokonzeresa kune aya mabhenefiti ().

Kune nzira dzinoverengeka dzekuwedzera kudyiwa kwegume:

• Shandisa hummus uye zvimwe zvinyuchi zvebhinzi.
• Wedzera mashed kana bhinzi yakazara kune pasi nyama yemombe.
• Masaladi epamusoro ane bhinzi dzakabikwa kana nyemba.

Bhinzi chikafu chine zvinovaka muviri izvo zvinogona kudzora njodzi yezvirwere zvisingaperi. Ivo vanopa mapuroteni uye akawanda huwandu hwefibre.

14. Siya Peel / Ganda pamaApple, Makomichi uye Mbatatisi

Paunosvuura michero nemiriwo, unowanzo bvisa hafu yefaera.

Semuenzaniso, apuro diki rimwe rine magiramu mana efaera, asi apuro rakachekwa rine magiramu maviri chete (29, 30).

Saizvozvo, mbatatisi diki ine magiramu mana efaera, maviri acho ari kubva paganda (31, 32).

Nepo magaka asina kunyanya kukwirira mune faibha, imwe cucumber ine magiramu maviri efaera uye hafu yeiyi iri mune peel (33, 34).

Rudzi rwefibha inowanikwa mumhodzi yemichero nemiriwo kazhinji isinga nyungudike fiber.

Zvibereko uye miriwo peels akapfuma mune fiber. Mapeel anopa roughage inodiwa kune hutano kugaya uye kudzivirira kupatira.

15. Verenga Mavara Ekusarudza Chikafu chine Mazhinji Fibre

Zvese zvirimwa zvekudya ndiyo nzira yakanaka yekuwana fiber. Nekudaro, kana iwe uchizodya chikafu chakagadziriswa, iwe unogona zvakare kusarudza zvigadzirwa zvakapfuma mune fiber.

Zvimwe zvekudya - zvinosanganisira yogati, mabara egranola, zviyo nemasobho - zvine tambo dzinoshanda dzakawedzerwa kwavari.

Izvi zvinotorwa kubva kune zvakasikwa masosi uye zvobva zvawedzerwa kune zvekudya sechiwedzera.

Mazita akajairika iwe aunogona kutsvaga pane ezvinyorwa zvekudya ari inulin uye polydextrose.

Zvakare, verenga iro rekudya zvinovaka muviri kuti uone kuti mangani magiramu e fiber ari mukushandira. Anopfuura magiramu maviri neshanu pakushanda kunoonekwa sosi yakanaka, uye magiramu mashanu kana anopfuura akanakisa.

Paunenge uchitenga zvekudya zvakagadziriswa, tarisa izvo zvinongedzo runyorwa rwefibre. Zvekare, tarisa chikafu chekudya kune iwo magiramu e fiber pakushandira.

16. Idya Chakakwira-Fibisi Chikafu paKudya Kwese

Paridza yako fiber yekudya mukati mezuva rese. Tarisa pakudya zvakakwirira-fiber zvekudya pakudya kwega kwega, kusanganisira zvinwiwa.

Heino muenzaniso wemaitiro ekuita yakakwira-fiber sarudzo mukati mezuva rese:

• Kudya kwemangwanani: Sarudza chibage chepamusoro-soro kana oatmeal uye wobva wawedzera majiroji nembeu.
• Snack: Pair miriwo mbishi nedhipi yebhinzi kana muchero wakasvibira nenut butter.
• Kwekudya kwemasikati: Iva nesaladi. Kana iwe ukagadzira sangweji, sarudza 100% yakazara-zviyo chingwa.
• Kudya kwemanheru: Wedzera bhinzi uye mimwe miriwo kune casseroles uye stews. Edza dzakasiyana siyana dzakabikwa zviyo zvakakwana.

Kusanganisira chikafu chepamusoro-fiber pakudya kwese imwe nzira yakapusa yekuwedzera yako fiber yekudya.

Tora Meseji Yekumba

Fiber inonyanya kukosha kune hutano hwako.

Nekutora mamwe emazano ataurwa pamusoro, iwe unogona kuwedzera yako fiber kudya kune akakwana huwandu.

Zvimwe nezve fiber:

22 Yakakwira-Fiber Zvikafu Unofanirwa Kudya
• Fiber Inogona Kukubatsira Iwe Kuderedza Kurema, Asi Chete Chaicho Rudzi
• Nei Fiber Yakakunakira? Icho Chinokanganisa Chokwadi
• Fibre Yakanaka, Yakashata Fibha - Maitiro Ako Akasiyana Anokukanganisa Sei