14 Hutano Hwakakwira Fibre, Yakadzika Carb Chikafu

Zvemukati

• 1. Mbeu yeflakisi
• 2. Mbeu dzeChia
• 3. Avocado
• 4. Maamondi
• 5. Nyama yekokonati isingaitikiki
• 6. Mablackberries
• 7. Raspberries
• 8. Pistachio
• 9. Gorosi bran
• 10. Koliflower
• 11. Broccoli
• 12. Asparagus
• 13. Bhinzi
• 14. Purple kabichi
• Chinokosha

Zvikafu zvakaderera zvecarb zvakabatanidzwa kune akati wandei zvinonakidza zvehutano zvinobatsira.

Tsvagiridzo yakaratidza kuti ivo vanonyanya kushanda mukuderedza nzara uye nekubatsira kuonda (,).

Ivo zvakare vakabatanidzwa nekuderera kweropa uye LDL (yakaipa) cholesterol mazinga, pamwe nekuwedzera HDL (yakanaka) cholesterol (,).

Uyezve, kudya kwakaderera kwecarb kwakawanikwa kunatsiridza kudzora kweshuga muropa kune avo vane mhando 2 yeshuga (,).

Kudya kwakaderera kwecarb kazhinji kunopa asingasviki 130 gramu e carbs pazuva, nepo yakaderera kwazvo carb chikafu chinowanzo kupa 20-50 gramu e carbs pazuva ().

Nekudaro, zvimwe zvakaderera zvakanyanya carb zvikafu zvinogona kunge zvakaderera mu fiber, zvinovaka muviri izvo zvakakosha kugaya, moyo, uye gut hutano (,).

Muchokwadi, zvidzidzo zvinofungidzira kuti chete 5% yevakuru veAmerica - vakazvimiririra kuti vanodya yakaderera carb kana kwete - vanosangana neyakakurudzirwa 25-38 gramu ye fiber pazuva ().

Neraki, kana iwe uchitevera wakaderera carb chikafu uye uchinetseka nezve yako fiber yekudya, zvikafu zvinoverengeka zvinonaka zviri zviviri zvakaderera mu carbs uye zvakakwirira mune fiber.

Heano gumi nemana ane hutano hwakakwira fiber, yakaderera carb chikafu.

1. Mbeu yeflakisi

Mbeu yeflakisi mbeu diki dzemafuta dzakazara nezvinovaka muviri.

Kunyanya, iwo akanaka masosi e omega-3 fatty acids, fiber, uye antioxidants. Ivo zvakare vakaderera mune inogaya net net carbs - iwo akazara magiramu e carbs kubvisa magiramu e fiber ().

Zvinonzwisisika, mbeu yeflakisi ine chiyero chepasi che omega-6 kusvika ku omega-3 kupfuura dzimwe mbeu zhinji dzemafuta. Izvi zvakakosha, sezvo omega-6 yepasi kusvika kune omega-3 reshiyo yave ichibatanidzwa nenjodzi yakadzikira yezvirwere zvakawanda zvisingaperi ().

Mbeu yeflakisi inosanganisirwa nyore nyore mukudya kwako uye inofanirwa kuve pasi yekukohwa zvese zvavanogona kuwana hutano ().

Mahwendefa maviri (14 gramu) embeu yepasi yeflakisi inopa magiramu mana efaibha uye 0 magiramu e net carbs ().

2. Mbeu dzeChia

Kunyangwe iri diki muhukuru, chia mbeu dzakapfuma mune dzinoverengeka zvinovaka muviri.

Kunze kwekukwirira mu fiber, mapuroteni, uye akawanda mavitamini nemaminerari, chia mbeu ndeimwe yeanonyanyo kuzivikanwa sosi sosi ye omega-3 fatty acids ().

Mbeu dzeChia dzinogona kusaswa pamusoro peesaradhi uye yogati kana kuwedzerwa kune smoothies.

Ivo zvakare vanonwisa zvinwiwa mushe, vachichinja kuita gel inogona kushandiswa sevheji yeii kutsiva kana kunatsa sosi uye jellies.

Mahwendefa maviri (30 gramu) embeu dzechia dzinopa magiramu gumi nemaviri efaibha uye 2 magiramu emambure carbs ().

3. Avocado

Yakakwirira mumafuta ane hutano, maavocados ane yakasarudzika buttery magadzirirwo.

Nehunyanzvi muchero, maavocado anowanzo kudyiwa semuriwo uye anogona kuwedzerwa kune akasiyana madhishi.

Pamusoro pekuve wakapfuma mumafuta emonounsaturated, maavocados ndiwo manyuko akanaka efaibha, folate, potasium, uye mavitamini K uye C ().

Imwe diki (136 gramu) avocado inopa 9 magiramu e fiber uye 3 magiramu e net carbs ().

4. Maamondi

Maarumondi ari pakati pemiti inozivikanwa pasi rese yemiti.

Yakakura yekudyiwa, ine hutano hwakanyanya uye yakapfuma mumafuta ane hutano, antioxidants, uye akakosha mavitamini nemaminerari, kusanganisira vhitamini E, manganese, uye magnesium ().

Sezvo zvavari zvakare sosi yakanaka ye fiber uye mapuroteni, maarumondi anogona kubatsira kuwedzera manzwiro ekuzara uye nekubatsira kuonda ().

Rimwe ounce (28 gramu) emaarumondi akasvibirira anopa magiramu mana efaibha uye magiramu matatu emambure carbs ().

5. Nyama yekokonati isingaitikiki

Kokonati nyama ndiyo chena nyama mukati mekokonati.

Inowanzo tengeswa yakashongedzwa uye inogona kuwedzerwa kumadhizeti, mabara egranola, uye zvekudya zvemangwanani zvekuwedzera hunyoro.

Kokonati nyama yakakwira mumafuta ane hutano uye faibha, nepo iri pakati nepakati mu carbs uye protein ().

Iyo zvakare yakapfuma mune akati wandei akakosha zvicherwa, kunyanya mhangura uye manganese. Mhangura inobatsira mapfupa kuumbika uye hutano hutano, nepo manganese yakakosha kune mafuta metabolism uye enzyme basa (,,).

Rimwe ounce (28 gramu) yenyama yakakodzwa, isina shuga uye inopa magiramu mashanu efaibha uye 2 magiramu emambure carbs ().

6. Mablackberries

Yakanaka uye tart, mabheribheri muchero unonaka wezhizha.

Iwo zvakare ane hutano hunoshamisa, iine 1 mukombe chete (140 gramu) inodada inopfuura 30% yeDaily Value (DV) yevhitamini C ().

Ma berries ari pakati pemichero ine antioxidant-yakawanda. Kugara uchidya kwave kuchisanganisirwa nenjodzi yakadzikira yekuzvimba kusingaperi, chirwere chemwoyo, uye mamwe marudzi ekenza ().

Pamusoro pezvo, chidzidzo che1-vhiki muvarume makumi maviri nevasere vane huremu hwakawandisa kana kufutisa pane kudya kwemafuta kwakanyanya kwakawana kuti kudya mablackberries zuva nezuva kunowedzera kupisa mafuta uye insulin senzwi ().

Imwe kapu (140 gramu) yemablackberries inopa 7 gramu ye fiber uye 6 magiramu e net carbs ().

7. Raspberries

Mumwe muchero unotapira asi tart yezhizha, raspberries anonakidzwa nekukurumidza mushure mekutenga.

Yakaderera mumakoriyori, iwo zvakare anoshamisika akakwirira mune akati wandei akakosha mavitamini uye mamineral. Muchokwadi, chete 1 mukombe (140 gramu) inopa inopfuura 50% yeiyo DV yevhitamini C uye 41% yeDV yemanganese ().

Saizvozvo kumabrackberries, raspberries akapfuma muzvirwere-anodzivirira antioxidants. Dzinogona kudyiwa sechikafu, chakabikwa mumadhizeti, uye kuwedzerwa kune yogati parfaits kana husiku husiku oats ().

Imwe kapu (140 gramu) yemarubheri inopa 9 magiramu e fiber uye 8 magiramu e net carbs ().

8. Pistachio

Vanhu vanga vachidya mapistachios kubvira 6000 BC ().

Ipo neunyanzvi chibereko, mapistachios anowanzo shandiswa se nati.

Nemavara avo akasvibira uye neruvara rwakasiyana, mapistachios anozivikanwa mune dzakawanda ndiro, kusanganisira madhiri, senge ice cream nemakeke.

Noutano, ivo vakakwira mumafuta ane hutano uye vhitamini B6, yakakosha vhitamini iyo inobatsira gadziriro yeshuga yeropa uye kuumbwa kwehemoglobin (,).

Rimwe ounce (28 gramu) yemapistachios akachengetedzwa anopa magiramu matatu efaibha uye magiramu mashanu emambure carbs ().

9. Gorosi bran

Gorosi bran ndiko kuomarara kwekunze kwekunze kwegorosi tsanga.

Ipo ichiwanikwa zvisikwa muzviyo zvakakwana, inogona zvakare kutengwa pachayo kuwedzera magadzirirwo uye nutty kunhu kune chikafu senge zvinhu zvakabikwa, smoothies, yogati, masobho, uye casseroles.

Gorosi bran ine hupfumi muhuwandu hwakakosha mavitamini uye mamineral, ine 1/2 mukombe (30 gramu) ichipa 41% yeDV ye selenium uye inopfuura 140% yeiyo DV yemanganese ().

Kunyangwe, pamwe izvo zvinozivikanwa kwazvo ihwo hunoshamisa huwandu hwayo isina insoluble fiber, zvinovaka muviri izvo zvinogona kubatsira kurapa kuzvimbirwa uye kukurudzira kugara uchiita ura ().

Iyo 1/4-mukombe (15-gramu) inoshumirwa yegorosi bran inopa 6 magiramu e fiber uye 4 magiramu emambure carbs ().

10. Koliflower

Cauliflower chinhu chakakurumbira pazvikafu zvakaderera zvecarb, sezvo ichigona kuchinjiswa kune chinotsiva gorosi kana kutogadzirwa kuita yakadzika carb pizza.

Chikamu cheiyo Brassica mhuri, cauliflower ndeye cruciferous miriwo iyo yakaderera macalorie uye carbs asi ane fiber, mavhitaminzi, uye mamineral ().

Ichowo sosi yakanaka ye choline, yakakosha kuhutano hwehuropi uye chiropa, pamwe ne metabolism uye DNA synthesis ().

Imwe kapu (85 gramu) yekoriflower yakatemwa inopa 2 magiramu efibisi uye 2 magiramu e net carbs ().

11. Broccoli

Broccoli inozivikanwa yemuchinjikwa yemuriwo iyo yakakwira muzvakawanda zvakakosha zvinovaka muviri.

Kunze kwekudzikira mumakoriori, ine fiber yakawanda uye akawanda akakosha mavitamini nemaminerari, kusanganisira folate, potasium, uye mavitamini C uye K ().

Iyo zvakare inozvirumbidza yakawanda mapuroteni kupfuura mimwe mimwe miriwo.

Kunyangwe ichigona kunakirwa yakabikwa kana mbishi, tsvagiridzo inoratidza kuti kuipisa kunopa iyo yakanakisa hutano mabhenefiti ().

Imwe kapu (71 gramu) yemaruva e broccoli mbishi inopa 2 magiramu e fiber uye 3 magiramu e net carbs ().

12. Asparagus

Iyo inozivikanwa nguva yechirimo miriwo, asperagus inouya mune akati wandei mavara, kusanganisira girini, yepepuru uye chena.

Iyo yakaderera macalorie asi ane vhitamini K yakakwira, ichipa 46% yeDV mune 1 mukombe (134 gramu). Iko kushumirwa kumwechete kunorongedzawo 17% yeDV ye folate, iyo yakakosha panguva yekuzvitakura uye inobatsira nekukura kwemasero uye kuumbwa kweDNA (,).

Ipo ichigara ichibikwa, mbishi asparagus inogona kuwedzera zvinonaka kumashizha uye mundiro dzevhegi.

Imwe kapu (134 gramu) yeasparagus mbishi inopa 3 magiramu e fiber uye 2 magiramu emambure carbs ().

13. Bhinzi

Iyo inozivikanwa zvakare seyubergines, eggplants inoshandiswa mune dzakawanda ndiro kutenderera pasirese.

Ivo vanowedzera yakasarudzika mameseji kune ndiro uye ine mashoma mashoma macalorie.

Izvowo yakanaka sosi ye fiber uye akati wandei mavitamini uye mamineral, kusanganisira manganese, folate, uye potasium ().

Imwe kapu (82 gramu) yembeu yakasvibira, ine cubed inopa 3 magiramu e fiber uye 2 magiramu e net carbs ().

14. Purple kabichi

Iyo inonziwo red kabichi, yepepuru kabichi inzira ine hutano yekuwedzera pop yemuvara kune yako ndiro.

Kunyangwe ichinaka zvakafanana nekabichi yakasvibirira, iyo yepepuru yakasarudzika iri kumusoro mumakomponi emiti ayo akabatanidzwa kune hutano hunobatsira, sekuvandudzwa kwemoyo nemapfupa hutano, kudzikisira kuzvimba, uye kudzivirira kune mamwe marudzi ekenza (,)

Pepuru kabichi zvakare yakaderera muma carbs, yakakwira mu fiber, uye yakanyanya sosi mavitamini C uye K ().

Imwe kapu (89 gramu) yekabichi tsvuku yakachekwa inopa magiramu maviri efaibha uye magiramu mashanu emambure carbs ().

Chinokosha

Kunyangwe iwe uchifarira uremu kana kudzikisira huwandu hweshuga yeropa rako, kudya mashoma carbs kunogona kuve nezvakawanda zvakanaka zvehutano.

Uye kunyangwe iwe zvaunogona kufunga, iwe unogona kudzikisa yako carb yekudya iwe uchiwana yakakwana fiber.

Muchokwadi, yakawanda yakaderera carb, yakakwira fiber chikafu zvine hutano uye zvinoshamisa zvinonaka.