Ziva chiyero chakakodzera chefibre yekudya pazuva
Huwandu hwakakodzera hwefibha yekushandisa pazuva hunofanirwa kunge huri pakati pegumi nemakumi mana emakumi mana ekugadzirisa mashandiro ematumbo, kudzikisira kuzvimbirwa, kurwisa zvirwere zvakaita secholesterol yakakwira, uye kubatsira kudzivirira gomarara remuura.
Zvisinei, kuti kuderedze kupatira, zvakafanira, mukuwedzera pakudya chikafu chine fibhi, kunwa 1.5 kusvika 2 litita emvura pazuva kuitira kufambisa tsvina. Fiber zvakare inobatsira kudzikisira kudya, saka kudya chikafu chine fibhi zvakare kunobatsira kuti uremerwe huremu.
Kuti uwane chekudya pane yakakwira fiber chikafu ona: High fiber chikafu.
Kuti ushandise huwandu hwakakurudzirwa hwefibre pazuva, zvakakosha kuti udye chikafu chine michero, senge muchero wekushuvira, miriwo, senge kabichi, michero yakaomeswa, senge maamondi uye nyemba, senge pizi. Heino muenzaniso wekuona kuti ndezvipi zvekudya zvekuwedzera pane zvaunodya izvo zvinopa huwandu hwakakodzera hwefibre pazuva:
| Zvekudya | Huwandu hwefibre |
| 50 g yezviyo Bazi rose | 15 g |
| 1 peya mugoko | 2.8 g |
| 100 g ye broccoli | 3.5 g |
| 50 g almonds akavharidzirwa | 4.4 g |
| 1 apple ine peel | 2.0 g |
| 50 g yemapizi | 2.4 g |
| CHETE | 30.1 g |
Imwe sarudzo yekuzadzikisa zuva nezuva faibhu kurudziro ndeyekudya kudya kwezuva rimwe, semuenzaniso: muto we3 shungu yemichero mukati mezuva rose + 50 g yekabichi yekudya kwemasikati ne1 guava yedetertessi + 50 g yenyuchi dzemaziso matema dzekudya kwemanheru .
Pamusoro pezvo, kuti upfumise chikafu ne fiber, unogona zvakare kushandisa Benefiber, hupfu-hwakapfuma hupfu hunogona kutengwa kukhemisi uye hunogona kusanganiswa mumvura kana muto.
Kuti udzidze zvakawanda nezve zvekudya zvine fiber-ona: Fibhi-yakapfuma chikafu.
Zvinyorwa Zvazvino
Mazano Ekurasikirwa neHurema Matipi