Ngati muli chakudya chodyera chaku America, simukupeza fiber . Zotsatira zamakono zimalimbikitsa kuti akuluakulu amadya magalamu 28 a fiber pa tsiku (kapena 14 magalamu pa 1000 malori). Malingaliro ambiri, ambiri a ife timapeza magalamu 15 patsiku. Chotsatira chake, ogula ambiri omwe amaganizira zaumoyo akutembenukira ku zakudya ndi zowonjezera zowonjezera monga mipiringidzo, kugwedezeka, ndi mbewu kuti ziwathandize kudya tsiku ndi tsiku.
Koma kodi wonjezerani zitsulo zathanzi? Ndipo ndi chiyani chomwe chikuwonjezeredwa?
Kodi Fiber Yowonjezera Ndi Chiyani?
Kuti mupeze zakudya zambiri tsiku ndi tsiku , mungayesetse kudya zakudya zomwe zimakhala ndi mchere, monga zipatso, zipatso, kapena masamba. Koma ambiri a ife timadya zakudya monga zakudya zowonjezera zakumwa kapena chakudya cham'mawa ndi zowonjezera.
Zisanafike chaka cha 2016, panali makapu 26 osagwidwa omwe angathe kuwonjezeredwa ku chakudya kuti awonjezere kuchuluka kwa fiber yomwe inaperekedwa ndi mankhwalawa. Mitunduyi imaphatikizapo zida zonse zowonjezera (zomwe zimatchedwanso kuti sizing'onoting'ono) komanso zowonjezera zowonjezera (zitsulo zomwe zachotsedwa ku chomera, zomwe zimatchedwanso kuti zamoyo zamkati). Powonjezeredwa ku zakudya monga cereal kapena katundu wophika, izi zowonjezera zimathandizira kuwonjezera nambala ya fiber magalamu omwe akupezeka palemba la Nutrition Facts .
Koma mu 2016, a FDA adapanga chisankho kuti asinthe malingaliro ake okhudzana ndi zakudya zowonjezereka kuphatikizapo zomwe zakhala zikuwonetsedwa kuti zimapangitsa kuti thupi likhale ndi thanzi labwino. Chodabwitsa n'chakuti, zokha zisanu ndi ziwiri zokha zinapangidwanso.
Izi zimagwiritsidwa ntchito pochepetsa kuchepa kwa magazi, cholesterol chochepa, kuwonjezeka satiety (kumverera kwa chidzalo kumakuthandizani kuti mudye pang'ono), kapena kusintha matumbo.
Mafayira 7 a FDA-Ovomerezeka
Kuwonjezera pa chiwopsezo chachilengedwe, izi ndizokhazo zomwe zimagwirizana ndi kufotokozera kwa FDA zokhudzana ndi zakudya komanso zimatha kulimbitsa chiwerengero cha zakudya zamagetsi zowonjezera zomwe zalembedwa palemba la Nutrition Facts.
- Beta-glucan imatha kusungunuka, imatchedwanso oat bran fiber
- Mankhusu a Psyllium: Zitsulo zosungunuka zomwe zingathetsere kudzimbidwa ndi kuthandizidwa ndi kutsekula m'mimba
- Malasilasi : Chingwe chopanda kusungunuka chomwe chimakuthandizani kuti muzimva bwino, kotero mumadya pang'ono
- Galamukani : Chingwe chomwe chimagwiritsidwa ntchito monga thickener mu zakudya
- Pectin : Chingwe chosasungunuka madzi nthawi zambiri chimaphatikizidwa ku jams ndi jellies
- Ng'ombe ya nyemba yamatchi: amadziwikanso kuti carob gum, wothandizira opezeka m'masamba ndi tirigu
- Hydroxypropylmethylcellulose : Chitsulo chosungunuka chomwe chimapezeka mu zakudya zina zopanda gluteni
Ngakhale kutanthauzira kwachinsinsi kwa zakudya zamagetsi sikungakhale kofunikira kwa inu monga wogula, mukhoza kuona kusintha pamene mumasaka masitolo ogulitsa zakudya zomwe mumazikonda kwambiri.
Mitundu ina yowonjezera yowonjezera, monga inulin (mizu ya chicory), sichiphatikizidwa pa mndandanda watsopano wa FDA wa zovomerezeka. Inulin kawirikawiri imayikidwa ku yogurt, tirigu, ndi zakudya zina zotchuka. Okonzanso ena ayenera kusinthanitsa zosakaniza kuti atsatire malangizo atsopano. Mutha kuona kusintha kwa kukoma kapena kapangidwe ka mankhwala monga zotsatira, ndipo opanga ena sangathe kulengeza kuti zakudya zawo ndizolemera.
Kodi Mitundu Yambiri Yowonjezera Matenda Ndi Yowonjezera
Ndizovuta zonse zokhudzana ndi mitsempha yowonjezereka, mungadabwe ngati zowonongeka zatsopanozi zili ndi thanzi labwino.
Ili ndi funso limene anthu odwala zakudya akhala akuganizira kwa kanthawi. Pamene chiwerengero cha zowonjezera zamagetsi chawonjezeka, chomwechonso ali ndi chidwi chokhudzidwa ndi zokhudzana ndi thanzi lawo.
Felicia Spence ndi zakudya zolembedwera ku Hilton Head Health, kuphatikizapo kulemera kwa thupi komanso malo abwino a ku South Carolina. Akuti ogula akuyenera kukumbukira kuti ngakhale zakudya zisanu ndi ziwiri zovomerezeka zokhudzana ndi zakudya zakhala zikuwonetsa thanzi labwino, zowonjezera zowonjezera zimaphatikizidwira ku zakudya zogwiritsidwa ntchito zomwe sizingatengedwe kukhala zathanzi.
"Zida zatsopanozi zimaphatikizidwa ku mankhwala monga ayisikilimu, zakudya zotsekemera, ndi zakudya zophika, zomwe zimagwera pansi pa zakudya zopanda pake, " akutero.
Amapitiriza kunena kuti zakudya zopangidwa ndi zowonjezera, ngakhale omwe ali ndi thanzi labwino, sizidzakhalanso zowonjezera monga zakudya zonse.
Koma akatswiri ena okhutira ndi zakudya amadandaula kuti kusokonezeka pa mitundu yosiyanasiyana ya zida zowonjezera kungawononge kusintha kwa ogula zakudya zomwe sizingatheke. Mwachitsanzo, ogula ena omwe amakumana ndi zakudya zawo ndi zakudya zovomerezeka kapena zosavomerezeka sangagwiritse ntchito mankhwala opangidwa ndi fiber ndipo sangathe kutsatira malangizowa.
Christen Cupples Cooper, Edd, RDN, ndi Wothandizira Pulofesa ndi Mtsogoleri Woyambitsa Nutrition ndi Dietetics Programme ku College of Health Professions ku Pace University. Akulongosola kuti zokambirana sikuti ndi zakuda ndi zoyera.
"Sizowonongeka kupanga mtundu wa fiber-intrinsic fiber, yomwe imapezeka mwachibadwa mu zakudya, ndi zida zosakhala mkati-zirizonse zabwino kapena 'zoipa.' Mitundu ya anthu omwe amagwiritsidwa ntchito pazinthu zamalonda imachenjeza a FDA kuti ogula omwe ayamba kudya zakudya zamakono zomwe amadya zakudya zawo amatha kudya zakudya zoterozo ngati mitundu ina ya "fiber" imachotsedwa Kuchokera pamndandanda wovomerezeka. Otsatsa ogulitsa malonda amakonda kufotokoza tanthauzo latsopano ndikulemba chifukwa amakhulupirira kuti zimasonyeza umboni wa sayansi, osati zofuna zachuma. "
Ndi ndondomeko yatsopano ya msempha komanso kusagwirizana pakati pa akatswiri ena, ogula ambiri angakhale ndi mafunso okhudza njira yabwino yolumikizira zowonjezera.
Mmene Mungapezere Zizindikiro Zambiri M'malo Anu Odyera
Onse Cooper ndi Spence amavomereza kuti ndi bwino kuti mutenge zakudya kuchokera ku zakudya zonse zakuthupi . "Ndikulangiza kuti makasitomala akufunafuna zakudya zomwe zimapezeka ndi zowonongeka-zomwe zimatanthauza mbewu zonse, nyemba, mtedza, zipatso, ndi masamba-ngati kuli kotheka," anatero Cooper. Izi zimathandiza kuti zakudya zisawonongeke, komanso zakudya zina zowonjezera, mafuta, mavitamini, ndi mchere. "
Spence amavomereza, kuwonjezera kuti zitsulo zamkati ndi njira yabwino yokwaniritsira malingaliro anu. Koma akatswiri onse okhutira ndi zakudya amanena kuti pang'ono pang'ono zakumwa zochokera kuzinthu zamakono, zakudya zopangidwa ndipamwamba kwambiri zimatha kuwongolera mwakufunika kwambiri.
Kuti mukwaniritse zolinga zanu zamagetsi, Spence akuwonetsa njira zitatu.
- Patsani chakudya cha 100 peresenti ya chakudya cha mkate ndi pasitala ndikudya mbewu zonse monga oats kwa kadzutsa.
- Idyani masamba kapena zipatso nthawi iliyonse yomwe mudya nthawi ngati muli chakudya kapena chotupitsa.
- Idyani nyemba tsiku lililonse. Zingakhale ngati mtundu wa hummus, wothira mu supu kapena mphodza, kapena m'malo mwa nyama ndi tofu kapena tempeh.
Mawu Ochokera
Kukambitsirana za mitundu yosiyanasiyana ya minofu yowonjezera ikupitirira. Dongosolo la US Food and Drug Administration lidzapitiriza kuyesa mitundu yambiri ya zakudya zopanda zakudya komanso imatha kusintha mndandanda wa zakudya zovomerezeka zovomerezeka m'miyezi kapena zaka zikubwerazi, kotero fufuzani kuti muwone malangizo atsopano ndi malingaliro ochokera kwa akatswiri monga malingaliro atsopano ndi umboni umakhalapo .
> Zotsatira:
> Andrea N. Giancoli, MPH, RD. Zindikirani pa Zowonjezera Zamagetsi - Zimene Odwala Amafunika Kudziwa. Lero la Dietitian . February 2017.
> Jessica Levings, MS, RDN FDA Kusintha Fiber Definition Today's Dietitian . August 2017.
> Utsogoleri wa US Food and Drug Administration. Mafunso ndi Mayankho kwa Makampani pa Zakudya Zamagetsi. Ndasinthidwa komaliza: 12/13/2017.
> Utsogoleri wa US Food and Drug Administration. Office of Food and Food Labeling Center ya Chakudya Chakudya ndi Zakudya Zogwiritsidwa Ntchito. Sayansi Yowunika za Zakudya Zomwe Zili M'kati ndi Zosakaniza Zosakanizidwa. November 2016.
> National Library of Medicine. Medline Plus. Matenda a Zakudya. Kusinthidwa November 2017.