Maitiro Ekudya (uye Kudzoreredza kubva) kune Yakaderera Fiber Kudya

Zvemukati

• Chii chaunogona kudya pane yakaderera fiber chikafu?
• Zvishoma fiber fiber
• Yakadzika fiber michero
• Yakadzika fiber miriwo
• Zvikafu zvekudzivirira
• Matipi eakaderera fiber chikafu
• Unoda pekutangira? Edza iyi menyu.
• Nei kudya kwakaderera fiber kuchibatsira?
• Ungatanga sei kudya faibha zvakare
• Ziva yako tambo
• Chinokosha

Dhayeti fiber ndiyo indigestible chikamu chemidziyo yezvikafu. Chikafu chakaderera chefibre, kana chikafu chakasara chemashoma, chinogumira huwandu hwefibhi yaunodya zuva rega rega nekudzivirira chikafu chine fiber yakawanda.

Fibha yakanakira hutano hwako, asi zvingave zvakaoma kuti dumbu rako rigadzirise dzimwe nguva. Nekuda kweizvi, chiremba angakurudzira yakaderera fiber chikafu chekurapa mafirita-ups emudumbu sisitimu matambudziko, kusanganisira:

• inogumbuka ura (IBS)
• diverticulitis
• Chirwere cheCrohn
• urikanwi colitis

Vanachiremba vanogona zvakare kukurudzira yakaderera fiber chikafu kurapa manyoka uye cramping. Iwe ungangoda kutevera chikafu ichi usati waita colonoscopy, mushure memhando dzekuvhiyiwa, kana pane imwe nzira yekurapwa nekenza.

Chinangwa ndechekupa yako yekugaya system zororo. Chikafu chepasi chefibre chinofanira:

• deredza huwandu hwechikafu chisina kugayiwa chinofamba nemukati
• kurerutsa huwandu hwebasa iro gadziriro yekurapa iri kuita
• kuderedza huwandu hwechituru chakagadzirwa
• kurerutsa kurwadziwa mumimba, manyoka, uye zvimwe zviratidzo

Chikafu chepasi chefibre chinogumira huwandu hwemuviri waunowana, uye haina kuitirwa kuonda. Pasina nhungamiro yakakodzera, iyo dhayeti inogona kukonzera zvisingatarisirwe mhedzisiro uye kuita kuti zviratidzo zviwedzere mukufamba kwenguva.

Vanhu vanofanirwa kungoteedzera yakaderera fiber chikafu pasi pekutungamira kwehunyanzvi hwekuchengetedza hutano.

Verenga zvimwe kuti udzidze zvine hutano nzira dzekutevera yakaderera fiber kudya.

Chii chaunogona kudya pane yakaderera fiber chikafu?

Kazhinji, yakaderera fiber chikafu chinogumira kudya kwefibhi kutenderedza kune vese varume nevakadzi. Iyo zvakare inoderedza zvimwe zvekudya izvo zvingangosimudzira chiitiko chemuviri.

Zvikafu izvo zvinogadzira iyo yakaderera fiber chikafu haisi iyo yakanyanya kunaka sarudzo kune refu-kwenguva hutano.

Semuenzaniso, chingwa chezviyo chakazara chine zvakawanda zvinovaka muviri uye hutano hunobatsira kupfuura chingwa chena, asi zviyo zvakakwana zvakakwirira mufiber, saka vanhu vari pachikafu ichi vanofanirwa kusarudza chingwa chena pachinzvimbo.

Chiremba wako anokurudzira kuti iwe utevere chete yakaderera fiber chikafu kwenguva pfupi - kusvikira ura hwako vapora, manyoka apera, kana muviri wako wapora kubva pakuvhiya.

Zvishoma fiber fiber

• chingwa chena, pasta chena, uye mupunga muchena
• chikafu chakagadzirwa neupfu hwakachena hwakanatswa, senge mapancake uye mabhero
• low fiber fiber, inopisa kana inotonhora
• makedheni miriwo
• miriwo mitsva, mune zvishoma, kana yakanyatsogadzirwa
• mbatatisi isina ganda
• mazai
• zvigadzirwa zvemukaka, kana muviri wako uchikwanisa kuzvigadzira zvakanaka
• manyoro epuroteni sosi, senge mazai, tofu, huku, uye hove
• creamy nzungu ruomba
• mafuta, kusanganisira mafuta omuorivhi, mayonnaise, gravy, uye bota

Yakadzika fiber michero

• michero yemichero isina pulp
• michero yakakanyiwa
• cantaloupe
• honeydew mavise
• manwiwa
• nectarines
• papayas
• mapichisi
• plums

Yakadzika fiber miriwo

• miriwo yakabikwa zvakanaka kana yemumagaba isina mhodzi kana makanda
• karoti
• beet
• asparagus matipi
• mbatatisi chena isina ganda
• tambo bhinzi
• lettuce, kana muviri wako uchikwanisa kuzvitsungirira
• madomasi sauces
• acorn squash isina mhodzi
• pure sipinashi
• yakasvinwa muto wemuriwo
• magaka asina mhodzi kana ganda, zucchini, uye shredded lettuce zvakanaka kudya mbishi

Dzivisa chero chikafu chaunoziva kuti muviri wako uchaona zvichinetsa kugaya.

Paunenge uchienda kune yakaderera fiber chikafu, zvimwe zvekudya - senge zvikafu zvinonaka - zvinogona kukanganisa yako yekugaya system zvakanyanya. Iwe unogona zvakare kuda kudzivirira tii, kofi, uye doro panguva ino.

Zvikafu zvekudzivirira

• miriwo yakawanda mbishi kusara kwetisi, uye magaka
• mimwe miriwo, kunyangwe kana yakabikwa: broccoli, cauliflower, kabichi, Swiss chard, kare, uye Brussels zvinomera
• hanyanisi negariki
• ganda rembatatisi
• bhinzi, pizi, nenyemba
• nzungu, uye mhodzi
• mumwe muchero wakasvibirira uye wakaomeswa
• zviyo-zviyo zvingwa, pastas, kana zviyo, zvinosanganisira oatmeal, flax, uye popcorn
• sadza remusango kana shava
• chero chinhu chinonaka, chakakangwa, kana chakaoma
• nyama yakagadziriswa kana yakaoma

Matipi eakaderera fiber chikafu

Usati uye panguva yekudya kwakaderera fiber, bvunza chiremba wako nezve chero chikafu chauri kushamisika nezvacho. Ivo vanokwanisa kupa kuraira pamusoro porudzi rwemarongero anozobatsira hutano hwako hwese uye nekupa zvaunoda chaizvo.

Izvo zvinogona zvakare kubatsira kusangana neyechikafu kuti uwane chaiwo marongero ezvokudya uye nhungamiro pakudya chakaderera fiber chikafu.

Kuchinja mhando dzezviyo zvaunodya inguva yakanaka yekutanga kubvisa fiber. Edza kushandura zviyo zvese zvezviyo zvezvigadzirwa zvakagadzirwa nechena kana yakanatswa furawa panzvimbo.

Paunorova grocery, verenga mavara uye tarisa kudzivirira chikafu chine anopfuura magiramu maviri efaibha pakushanda.

Ita poindi yekuchengetedza yako yemvura inowedzera yakakwira. Izvi zvinokubatsira kuti urege kuzvimbirwa uri pachirongwa chekudya ichi.

Unoda pekutangira? Edza iyi menyu.

• Kudya kwemangwanani: Mazai akapwanyika, mbichana chena, uye muto wemiriwo.
• Kwekudya kwemasikati: Iyo tuna saladhi sangweji pane isina kuvhurwa chena roll ine kapu yemavise.
• Kudya kwemanheru: Iyo salmon isinganetsi, yakarongedzwa ine mbatatisi yakachekwa.

Nei kudya kwakaderera fiber kuchibatsira?

Kudya kwakaderera fiber kunogona kubatsira kupa yako yekugaya system zororo. Fiber, nepo ichiwanzo kuve nehutano hunobatsira, zvinotora zvakanyanya kushanda kuti muviri wako ugoze.

Chiremba wako anogona kukurudzira kuyedza kudya uku kwenguva pfupi kana iwe uine chimwe cheanotevera:

• IBS
• Chirwere cheCrohn
• urikanwi colitis
• diverticulitis
• manyoka
• kurwadziwa nemudumbu
• kuvimbiswa
• kutsamwa kana kukuvara munzira yekugaya
• ura kudzikira kunokonzerwa nebundu
• kupora kubva pakuvhiya kwepamuviri, kusanganisira colostomy uye ileostomy
• yazvino radiation kurapwa kana kumwe kurapa kunogona kukanganisa nzira yemudumbu

Ungatanga sei kudya faibha zvakare

Paunenge wagadzirira kutanga kuunza fiber zvakare, zvakanaka kuti uite izvi zvishoma nezvishoma. Uku ndiko kubatsira kudzivirira kusagadzikana mhedzisiro.

Wedzera kudyiwa zvishoma nezvishoma ne5 magiramu e fiber pavhiki. Kuti uite izvi, edza kuunza chikamu chidiki cheimwe yakakwira fiber chikafu pazuva.

Kana chikafu chikasakonzera zviratidzo, unogona kuchiwedzera zvakare mukudya kwako.

Yakawanda sei fiber yaunoda inoenderana nezera rako uye bonde. Sekureva kweiyo Academy yeNutrition uye Dietetics, vanhu vanotevera 2,000-koriori chikafu vanofanira kuwana anotevera huwandu hwefibre:

• 38 gramu pazuva kune varume vakuru, uye magiramu makumi matatu mushure memakore makumi mashanu
• 25 gramu pazuva kwevakadzi vakuru, uye 21 magiramu mushure memakore makumi mashanu

Nzira ine hutano yekuwana fiber ndeyekudya michero nematehwe akasiyiwa, miriwo, zviyo zvese, bhinzi, nzungu, uye mhodzi.

Ziva yako tambo

Kune mhando mbiri dzefibre:

• Soluble faibha. Rudzi urwu rwefibre runotora mvura panguva yekugaya, ruchishanduka kuita chinyoro, chakaita kunge gel. Kune vamwe, fiber yakasungunuka haigone kutsamwisa nzira yekugaya. Vamwe vanogona kucherechedza kuwedzera kwegasi, kubhururuka, kana kusagadzikana sezvo chikafu chakawandisa chine fibhi chine hupfumi zvakare chine tambo dzinovira kana prebiotic inodyisa gut mabhakitiriya. Zvakangodaro, panguva yekudya kwakadzika fiber, zvidimbu zvidiki zvesaibha zvinogona kunge zvakanaka. Bhinzi, oats, pizi, uye michero yemucitrus zvine fiber yakawanda.
• Insoluble faibha. Rudzi urwu rwefibre harunyungudike mudumbu, uye zvidimbu zvisina kugayiwa zvinogona kutsamwisa ura. Munguva yekudya kwakaderera fiber, nyatso chenjera kudzivirira chikafu senge gorosi rakazara, zviyo, uye michero uye veggie makanda.

Chinokosha

Vanhu vanofanirwa kungoteedzera yakaderera fiber chikafu pasi pekutungamira kwehunyanzvi hwekuchengetedza hutano. Chiremba wako anozokwanisa kukuudza iwe kwenguva yakareba sei iwe yaunofanirwa kuve pane iyo yekudya. Izvi zvinoenderana nemamiriro ako kana mamiriro.

Munguva yako yakaderera fiber chikafu, dzivisa chikafu chisina insoluble fiber uye uve shuwa yekutarisa izvo zvemukati fiber mune zvakapakurwa chikafu.

Zvizhinji zvezvikafu zvinobvumidzwa pane yakaderera fiber chikafu zvine hutano zvishoma pane yakakwira fiber nzira. Paunotanga kudya high fiber zvekudya zvakare, zviite zvishoma nezvishoma, uye kana zvichikwanisika, dzokera kune zvine hutano chikafu senge yakazara-tsanga, nyemba uye miriwo.