Zvinogoneka Kuve NeFiber Yakawandisa Mukudya Kwako?

Zvemukati

• Iwe unoda yakawanda sei fiber?
• Chii chinoitika kana iwe ukawana fiber yakawandisa?
• Ongororo ye

Carbs yaimbove eeeeeeevil, asi ikozvino vava kutonhora. Ditto nemafuta (kutarisa kwauri, makotapeya uye nzungu butter). Vanhu vachiri kurwira kuti nyama yakanaka here kana inotyisa, uye kuti mombe ndiyo yakanakisa kana yakaipa.

Chinhu chimwe chisati chave chakabatwa nechikafu chinonyadzisa? Fiber-izvo zvinhu zvine nguva dzose ndanga ndiri pamazita evarume vakanaka. Asi izvo ndizvo zvinokwanisika kuva nezvakawanda zvakanaka zvechinhu chakanaka: Kupenya kwezuva pazororo, magirazi akawandisa ewaini, uye kurovedza muviri kwakanyanya (hongu, chaizvo). Uye fiber haisi iyo.

Iwe unoda yakawanda sei fiber?

Kurudziro yezvekudya kwefibre zuva nezuva ndeye 25 kusvika ku35 gramu, anodaro Sarah Mattison Berndt, RD, chipangamazano wezvekudya kweZere Nutrition. Izvo zvinogona kusiyana zvichienderana nezera rako uye murume kana murume, zvakadaro. (Varume vanoda zvimwe, vakadzi vanoda zvishoma.) Zvirinani, iwo magiramu ari kuuya kubva kuzvikafu zvine fibhi zvakadai semichero, miriwo, zviyo zvese, nzungu, bhinzi, uye bhinzi, pane kuwedzera.

Mikana yekuti hausi kuwana izvo zvakawanda. Avhareji yefiber kudya muUS ingangoita gumi nemashanu magiramu pazuva, maererano naSharon Palmer, RDN., The Plant-Powered Dietitian uye munyori we Dyara-Yakagadzirirwa Hupenyu. Iyo FDA inotofunga nezve fiber yekudya se "zvinovaka muviri zvehutano hweveruzhinji" nekuti kuwanda kwakadzika kunosanganisirwa nenjodzi dzinogona kuve noutano. (Unoda kubatsirwa kurova nhamba iyoyo? Heano nzira nhanhatu dzakashata dzekuwana imwe fiber mukudya kwako.)

Chii chinoitika kana iwe ukawana fiber yakawandisa?

Kunyange zvazvo vazhinji vekuAmerica vari kuwana fiber shoma, zvinokwanisika kuidarika, zvichiita kuti "kusiyana kwekutambudzika kwepamuviri kungaita kuti zvakanakisisa zvedu zvitsvedze," anodaro Berndt. Dudziro: gasi, kuzvimba, uye kurwadziwa mudumbu. Izvi zvinowanzoitika pamagiramu makumi mana neshanu kuvanhu vazhinji, maererano naPalmer, kunyangwe kana wagara uine chikafu chepamusoro-fiber, unogona kunge wakakwana.

"Iyi GI kushushikana kunoitika kunyanya kana vanhu vakachinja zvakanyanya mukudya kwavo-kukwidza fiber nekukurumidza," anodaro. "Zvisinei, vanhu vazhinji (semuenzaniso, vegans) vanodya chikafu cheupenyu hwese chine fiber havana matambudziko ekuregerera huwandu hwakawanda."

PSA: Vanhu vane zvimwe zvehutano mamiriro (senge anokanganisa bowel syndrome, kana IBS) vanogona zvakare kuzviwana zvakaoma kwazvo kuti vagamuchire chikafu chepamusoro-fiber, anodaro Palmer-uye ndipo pane mhando ye fiber inotanga kushanda. ICYMI, fiber fiber inogona kusarudzwa seyakagadziriswa kana isingasviki. Soluble fiber inowanikwa mune zvekudya zvakaita semiriwo, michero, uye oat cereals. Inonyungudika mumvura, inova gel yakapfava, uye inokurumidza kuviriswa. Insoluble fiber-inowanikwa mune nyemba, mbeu, midzi miriwo, kabichi-miriwo miriwo, gorosi bran, uye chibage bran-haina kunyungudika kana gel mumvura uye haina kuviriswa. Vanhu vane nyaya dzekugaya kana IBS vanowanzoona kuti insoluble fiber ine mhosva, kunyangwe chero mhando ye fiber inogona kukonzeresa GI kushushikana, sekureva kweInternational Foundation for Functional Gastrointestinal Disorders. (Nzira yakanakisa yekuziva, zvinosuwisa, ndeye kuyedza uye kukanganisa.)

Kudya fiber yakawandisa kunogona zvakare kudzikisira kugona kwemuviri wako kutora mamwe mavitamini uye zvicherwa zvakakosha, anodaro Berndt. Calcium, magnesium, uye zinc zviri panjodzi huru yekuderedzwa kwekutorwa.

Usatitorere zvisirizvo, hatisi kuti fiber yakakukuvadza kana nepadiki-diki. , nemamwe kenza,” anodaro Berndt. Inobatsirawo kupa mabhakitiriya akakosha mudumbu rako, anodaro Palmer, uye inogona kuve kiyi yakakosha pakutsigira kuonda. (Inokubatsira kuti unzwe wakakwana!)

Pane maviri akakosha manomano eanoshanda fiber kushandiswa. Imwe ndeyokuwedzera huwandu hwefiber mukudya kwako zvishoma nezvishoma nekufamba kwenguva, uye kuparadzira kudya kwako zuva rose, anodaro Berndt. (Izvi zvinoreva kuti usachengetedze mavegi ako ese panguva yekudya kwemanheru.) Chechipiri kuchuna imwe H2O. "Kana iwe uchidya chikafu chepamusoro-fiber pasina hydration yakakwana, zvinogona kuwedzera zviratidzo," anodaro Palmer.

Saka, ehe, yako yaunoda kare yakachengeteka, chero bedzi usingadye makapu gumi panguva imwechete. Nekuti fiber yakakura-asi chikafu chefiber mwana? Kwete zvakanyanya.

Ongororo ye