Pezani chakudya cha tsiku ndi tsiku kuchokera ku zakudya zopitirira 30 za carb
Kupeza zakudya zomwe zilibe m'magulubadidwe koma zidawoneka ngati zovuta. Komabe, pafupifupi masamba onse osakhala wowuma komanso shuga otsika kwambiri ndi apamwamba kwambiri m'magulu awiri ndi zakudya.
Zakudya zochepetsetsa zabwino zogulitsa zakudya zimatsindika zamasamba ndi zowonjezera zowonjezera. Mukhoza kupeza zowonjezereka zamtundu wa tsiku ndi tsiku pa zakudya zochepa kwambiri mwa kusankha zinthuzo.
Kodi Zizindikiro Zikuwerengeka Monga Zakudya Zamadzimadzi?
Ngakhale kuti zowonjezera zowonjezera zowonjezera ndizopangidwira, zitsulo sizimayambitsa shuga, magazi otsika kwambiri sawerengera "fiber". Zida zowonjezera zimapereka zakudya zopatsa mphamvu, osati ngati shuga, koma monga mankhwala a nayonso.
Ndipotu, mitsempha imathandizira kuchepetsa zotsatira za "carb useable" m'magazi anu, kotero zimakwaniritsa zolinga za zakudya zochepa. Kufikira momwe zimapangidwira, zimathandizanso kuchepetsa kulemera ndi kuthandizira kulemera.
Fiber ndi yabwino kwa thupi lanu komanso kuchepetsa kuthamanga kwa magazi. Ikhoza kukhalabe ndi thanzi la LDL cholesterol ndi shuga.
Zokonzedwanso Zamakono Zonse
Academy of Food and Dietetics imalimbikitsa kuti amayi achikulire amadya magalamu 25 a fiber tsiku ndi tsiku ndipo amuna akulu amadya magalamu 38. Pazochitika zonsezi, makilogalamu 10 mpaka 15 ayenera kubwera kuchokera ku fiber. Mukusowa zowonjezera zochepa mukamakula. Kwa zaka zoposa 50, amayi adye magalamu 21 ndipo amuna adye magalamu 30.
Anthu ambiri ali ndi zakudya zamtundu wambiri kuposa momwe akufunira, komabe. Makolo akale aumunthu amatha kuyamba kudya masentimita 100 a fiber pa tsiku, kotero kuti mwinamwake mungathe kugwiritsira ntchito fiber kwambiri popanda vuto.
Zakudya Zapamwamba ndi Zakudya Zamtengo Wapatali
Ngati mukulepheretsa carbs, yang'anirani chiŵerengero cha galasi chogwiritsidwa ntchito (kapena yogwiritsidwa ntchito kapena carb net ) poyerekeza ndi mitsempha.
M'mawu ena, kodi mumadya chakudya chochuluka bwanji m'thupi kuti mupeze gramu ya mchere? Pano pali mndandanda, moyenera kuti ukhale pa carb / fiber scale scale.
Pafupi Fiber All
Mitundu iwiri ya mbewu ndizomwe zimapangidwira komanso zimakhala ndi ma carb ochepa kwambiri. Ndizo zowonjezera kuwonjezera pa zakudya zanu ndipo zingadye m'njira zosiyanasiyana.
- Mbewu Zomatala: Palibe pafupifupi tizilombo timene timagwiritsa ntchito mu mbewu ya fulakesi. Zili pamwamba kwambiri muzitsulo zosasungunuka komanso zosasungunuka (pafupifupi gawo limodzi mwa magawo atatu a fiber ndi osungunuka). Nthambi imakhala ndi zakudya zambiri ndipo ikhoza kukhala chitsime chokhachokha. Msuzi umodzi wa supuni pansi uli ndi magalamu awiri a mavitamini, 1.9 omwe ali ndi fiber.
- Mbeu za Chia: Zili ndi maonekedwe a fiber ndi carb ofanana ndi mbewu ya fulakesi. Mbeu za Chia zingagwiritsidwe ntchito m'njira zambiri , kuphatikizapo kuwonjezera yogagi kapena saladi.
Zamasamba zomwe ziri pafupi zonsezi zimaphatikizapo masamba a mpiru, chicory, ndi endive.
Zitsamba Zambiri Kuposa Zopindulitsa Zakudya Zamadzimadzi
Zakudya zotsatirazi zili ndi zowonjezereka kusiyana ndi zimagwiritsidwa ntchito m'thupi, kotero zimakhalanso zosankha zabwino za zakudya zochepa.
- Nthambi ya Tirigu: 1/2 Chikho cha tirigu wa tirigu chimakhala ndi magalamu atatu ogwiritsidwa ntchito karobi, 6 magalamu amitundu
- Koconut Wosasunthika ndi Kokonati: 1 kokonati imodzi yosakoma ndi 2 magalamu othandizira carb, 5 magalamu
- Zakudya Zam'mwamba Zambiri: Fufuzani malembawo mosamalitsa, koma mbewu zina zapamwamba zazitsamba zimakhala zochepa kapena zosakwanira m'magawonekedwe.
- Collard Greens: chikho chimodzi chodulidwa, masamba ophika ophika amakhala ndi magalamu 4 ogwiritsidwa ntchito, kagawidwe ka magalamu asanu
- Kuthamanga kwapakati : 1 yokha ya avocado imakhala ndi magalamu atatu ogwiritsidwa ntchito carb, 12 magalamu amitundu
- Sipinachi ndi Zachasu (zophikidwa): Chikho chimodzi cha chodulidwa, sipinachi yophika ili ndi magalamu atatu ogwiritsidwa ntchito galasi ndi magalamu 4 magalamu. Mudzafunika makapu 6 a sipinachi yaiwisi kapena chard kuti mupange 1 chikho mutatha kuphika.
- Sipinachi (mazira): Papepala imodzi yokha ya sipinachi imakhala ndi magalamu atatu ogwiritsidwa ntchito galasi ndi magalamu 8 magalamu.
- Broccoli (yophika): 1/2 chikho chodulidwa, broccoli yophika ili ndi magalamu 1 ogwiritsidwa ntchito karobe, 3 magalamu
- Broccoli (yaiwisi): 1 chikho cha akanadulidwa, broccoli yaiwisi imakhala ndi magalamu 4 ogwiritsidwa ntchito, khungu la 2 magalamu
- Kolifulawa (yophika): 1/2 chikho chodulidwa, kolifulawa yophika ili ndi 1 gramu yogwiritsidwa ntchito carb, 2 magalamu
- Kolifulawa (yaiwisi): Kolifulawa yakuda 1 yaiwisi imakhala ndi magalamu awiri ogwiritsa ntchito carbu, 2.5 magalamu
- Blackberries: 1 chikho chakuda chakuda chakuda chimakhala ndi magalamu 6 ogwiritsidwa ntchito, khungu la 8 magalamu
Pafupi ngati Carb Yogwiritsidwa Ntchito Monga Fiber
Zakudya zimenezi zili ndi zowonjezera zokwanira za carbs ndi fiber. Amapereka malire awiriwo komanso amasankha bwino zakudya zanu.
- Katsitsumzukwa: 1 chikho chodulidwa katsitsumzukwa kakhala ndi magalamu awiri ogwiritsidwa ntchito carbs, 2 gm zitsulo
- Selari: 1 chikho chodulidwa udzu winawake uli ndi magalamu 1.5 ogwiritsidwa ntchito carbu, 1.5 gm zitsulo
- Biringanya (yaiwisi): 1 chikho cubed, biringanya yaiwisi ali ndi magalamu awiri ogwiritsidwa ntchito, magalamu 3 magalamu
- Biringanya (yophika): 1 chikho cubed ndi biringanya yophika ali magalamu 5 ogwiritsidwa ntchito, 3 magalamu
- Bowa: 1 chikho chopaka sliced bowa chili ndi magalamu 1 ogwiritsidwa ntchito kagawa, 1 gram fiber
- Radishes: 1 chikho chofiira sliced radishes ali ndi magalamu awiri ogwiritsidwa ntchito carb, 2 gm zitsulo
- Raspberries wofiira: 1 chikho chofiira raspberries chiri ndi magalamu 7 ogwiritsidwa ntchito karobe, 8 gm zitsulo
- Letesi ya Roma: 1 chikho chopangidwa ndi letesi la Romaine ali ndi makilogalamu 0,5 ogwiritsidwa ntchito, ma gramu 1
Mpweya Wambiri Wamtengo Wapatali koma Wosapindulitsa Koposa
Ngakhale kuti zakudyazi ndizomwe zimapanga, zimapereka zitsulo zochepa kusiyana ndi ma carb. Iwo adakali ndi thanzi, koma mukufuna kusunga carbu m'maganizo.
- Nthambi ya Msuzi: 1/4 chikho cha mpunga wa mpunga ali ndi magalamu 8 ogwiritsidwa ntchito, kagawani ka 6 magalamu
- Kabichi (yaiwisi): 1 kapu yaiwisi kabichi yodulidwa ili ndi magalamu atatu ogwiritsidwa ntchito, kagawidwe ka 2 magalamu
- Kabichi (yophika) : 1/2 chikho chophika chodulidwa kabichi ali ndi magalamu awiri ogwiritsidwa ntchito, galamugalamu 1
- Mapepala a Bell: 1 chikho chofiira, tsabola wodula belu ali ndi magalamu 4 ogwiritsidwa ntchito, khungu la 3 magalamu
- Nkhumba za chipale chofewa ( chikho chodyera): 1 chikho chonse, mapeyala a chipale chofewa ali ndi magalamu atatu ogwiritsidwa ntchito, khungu la 2 magalamu
- Chokopa cha Zukini ndi Msuzi Wina wa Chilimwe: 1 chikho chophika, sliced sikwashi yachilimwe ili ndi magalamu 4 ogwiritsidwa ntchito karobe, magalamu 3 magetsi
- Mtedza ndi Mbewu: Mtedza ndi mbewu zimasiyana, koma zambiri zimakhala ndi mitsempha yambiri.
- Froberberries: 1/2 chikho chochepetsedwa ndi strawberries chiri ndi magalamu 5 ogwiritsidwa ntchito karobe, 2 magalamu amitundu
Zida zamagazi
Nthawi zina, zowonjezera zowonjezereka zingakhale zowonjezera kuwonjezera pa zakudya zabwino kwambiri, zopatsa thanzi. Komabe, iwo sayenera kutenga malo odyera zakudya zam'mwamba, zomwe zili ndi mankhwala ophera antioxidants komanso zakudya zina zofunika kuti akhale ndi thanzi labwino.
Pali umboni wina wosonyeza kuti kungotenga mapiritsi oyera monga mapiritsi kapena kuwaza zakudya zakuthambo sikukhala ndi phindu limodzi ngati chakudya. Komanso, zina zowonjezera kwambiri monga tiyi ya tirigu zili ndi mankhwala (phytates). Izi zikhoza kuletsa kuyamwa kwa zakudya zowonjezera, choncho zimayenera kupezeka kwambiri.
Chitin ndi chitosan zimakhala zowonjezereka. Komabe, amachokera ku zipolopolo za zipolopolo zamtunduwu ndipo ayenera kupeŵa aliyense amene akusowa zakudya zodyera.
Malangizo Ogwiritsira Ntchito Zida
Ngakhale kuti mapiritsi ndi ofunikira kudya zakudya zabwino, palinso njira zina zomwe muyenera kuziganizira mukamawonjezera kudya.
- Ngati simukuzoloŵera kudya zakudya zambiri, yonjezerani pang'onopang'ono kuti muteteze m'mimba.
- Onetsetsani kuti mumamwa madzi ochulukirapo pamene mukudya zakudya zamagetsi kapena kudya zakudya zapamwamba chifukwa zonse zimamwa madzi pang'ono. Fiber akhoza, nthawi zambiri, zimayambitsa choking kapena kudzimbidwa ngati kudya ndi madzi okwanira.
- Popeza kuchuluka kwa fiber kungachepetse kumwa mankhwala ena, ndi bwino kumwa mankhwala ola limodzi kapena maola awiri pambuyo pake.
Mawu Ochokera
Simudzasowa zakudya zabwino zowonjezereka mukakhala pa zakudya zochepa ngati mumadya masamba, zipatso, ndi chimanga muzakudya zanu. Chomera chanu chidzakhala chokongola komanso chokongola ndipo mungasangalale ndi zakudya zosiyanasiyana.
> Zotsatira:
> Dahl WJ, Stewart ML. Udindo wa Academy of Food and Dietétics: Zotsatira za Umoyo wa Zakudya Zam'thupi. Journal of Academy of Food and Dietrotics . 2015; 115 (11): 1861-1870. lembani: 10.1016 / j.jand.2015.09.003.
> Kupititsa patsogolo Thanzi Lanu Ndi Zida. Clinical Cleveland. https://my.clevelandclinic.org/health/articles/improving-your-health-with-fiber.
> Mcrorie JW. Zowonjezera Zochitika Zowonjezera Zopangira Zida za Fiber ndi Mapindu Amaphunziro Okhudzana ndi Umoyo, Gawo 2. Nutrition Today . 2015; 50 (2): 90-97. lembani: 10.1097 / nt.0000000000000089.
> USDA Food Composition Database. Dipatimenti ya Ulimi ya United States. https://ndb.nal.usda.gov/ndb/search/list.
> Wald A. Maphunziro Oleza Mtima: Zakudya Zapamwamba (Kupitirira Zomwe Zimayambira). Zaposachedwa. https://www.uptodate.com/contents/high-fiber-diet-beyond-the-basics.