Fiber chinhu chakakosha pane chero chikafu chine hutano. Zvakanakira muviri wedu zvakakura - kubva pakuumbwa kwemukati microflora kudzikisa cholesterol uye kudzivirira kurohwa. Asi zvakadii uye kubva kuzvinhu zvipi zviri nani kuisa fiber mukudya kwako?
Sei tichida fiber
Kune matatu marudzi e fiber akakosha kune hutano hwedu:
Insoluble faibha ndivo vane basa rekuumbwa kwezvituru, kubatsira kuchengetedza ura nguva dzose, kugutsa uye kukurumidza kufamba kwechikafu kuburikidza nemudumbu wemudumbu.
Soluble faibha inoshanda se prebiotic, inotsigira kukura kwehutachiona hunobatsira uye hutano hwese hwekugaya. Vanodzora cholesterol uye shuga zveropa. Uye zvakare, faibha inosungunuka inoderedza kufamba kwechikafu kuburikidza nemudumbu wemudumbu, zvichipa kuguta.
Resistant starch inoshanda senge fiber nekuti iyi starch haina kugayiwa. Iyo inotsigira hutachiona hutumbu hutano, inobatsira kudzora glucose kutora, inowedzera insulin senzwi, uye inowedzera kuguta.
Kana isu tikasawana fiber yakakwana, matambudziko anotevera anogona kukura:
- kupatirwa,
- anal fissures uye mamota,
- shuga yeropa inowedzera,
- cholesterol isina hutano,
- usimbe hwegadziriro yekugaya,
- kubvarura uye kubiridzira
- kukwidziridzwa kwekunzwa nzara.
Kwakanakisa sosi ye fiber
Zvinotendwa nevakawanda kuti unoda kudya chingwa chakawanda, zviyo, uye pasta kuti uwane fiber yaunoda. Zvisinei, aya haasi iwo akanakisa manyuko. Wanga uchiziva here kuti peya rimwe chete rine magiramu matanhatu efiber, hafu yekotapeya ine 6 magiramu, nepo zvimedu zvimedu zvechingwa chakazara zvine magiramu mana uye imwe sevhisi yebran ine 6,5-4 magiramu? Izvo zvichiti, michero nemiriwo zvine hutano kwete chete nekuti zvakapfuma mufiber - zvakazara ne phytonutrients uye antioxidants.
Zvinotendwa kuti vanhu vakuru vanofanirwa kuwana 25-30 magiramu e fiber pazuva. Uye heano akanakisa masosi ekuisa mune kwako kudya.
Nyemba
Hafu yegirazi - 8 gramu ye fiber
Iyo yakanakisa chirimwa chitubu chesimbi uye inokwana zvakakwana chero chikafu.
Nyemba chena
Hafu yekapu - 9,5 gramu ye fiber
Iyi bhinzi inonaka inonaka inoenda zvakanaka nezvakawanda zvinoshandiswa uye inogona kushandiswa mumuto, masaradhi, mafetizita, sosi huru kana seyedivi.
Black bean
Hafu yekapu - 7,5 gramu ye fiber
Kufanana nenyemba nezvimwe bhinzi, bhinzi dzinogona kukubatsira kuderedza uremu nekurwisa gomarara.
Raspberry
1 mukombe - 8 gramu ye fiber
Ma berries anonaka uye manyuko makuru evitamini uye antioxidants. Smoothies, masaradhi uye mamwe mabheri madhishi ndiyo sarudzo huru yemadhizeti ane hutano.
Artichokes
1 yepakati artichoke - 10 magiramu e fiber
Artichokes ndeimwe yeakanakisa masosi efiber muumambo hwechirimwa uye zvinoshamisa kuti zviri nyore kugadzirira. Edza iyi recipe ye artichokes yakabikwa negariki uye mandimu, somuenzaniso.
Kuchengetedza
Hafu yepakati avocado - 6,5 gramu fiber
Avocado chikafu chechokwadi uye sosi yakakosha isina mafuta mafuta acids ehutano. Maavocado ari nyore kupinza mukudya kune hutano, yangu nharembozha ine mamwe mapepeti akareruka: masaladi, tudyo, uye mabhureki eavocado.
kotopeya
1 wepakati peya - 6 magiramu e fiber
Mapeya kuwedzera kunonaka kune majusi, jongwe uye ma saladhi aunofarira. Saizvozvowo maapuro nemaorange, ayo ega ega ane magiramu mana efaera.
chard
1 mukombe yakabikwa chard - 4 gramu ye fiber
Mangold chimwe chezvokudya zvinovaka muviri zvikuru munyika. Muriwo weshizha wakasviba uyu unonaka unogona kuwedzerwa mundiro dzakawanda uye muto. Nenzira, kare yakabikwa ine magiramu mashanu efiber, sipinashi uye beet greens - 5 gramu imwe neimwe, uye kare - 4 gramu.
Brussels inomera
1 mukombe Brussels inomera - 6 gramu ye fiber
Brussels inomera (yandinoda kare) ndechimwe chezvokudya izvo vanhu vanowanzosimudza mhino dzavo nezvazvo. Asi kana yakabikwa zvakanaka, inonaka zvechokwadi! Edza iyi iri nyore garlic Brussels inomera recipe, somuenzaniso. Mimwe yakakwirira-fiber cruciferous miriwo inosanganisira broccoli (5 magiramu pakushumira) uye cauliflower (4 gramu). Nenzira, kabichi inzvimbo yekuchengetera antioxidants, iyo inoita kuti ive imwe yezvikafu zvinobatsira.
maarumondi
30 magiramu emuarumondi - 3 magiramu e fiber
Maarumondi nemamwe nzungu ane 2-4 magiramu e fiber pakushumira. Chero ani anokwanisa kuwana shoma shoma yenzungu pazuva. Mushure mezvose, iyo sosi huru yemafuta ane hutano, mavitamini uye zvicherwa.
Mbeu dze chia
1 tablespoon chia mbeu - 6 magiramu e fiber
Chia chimwe chikafu chikuru. Mbeu idzi, nekuda kwekugona kwavo kushanduka kuita sechinhu chegel-gel, dzinogona kuumba hwaro hwemadhizeti ane hutano uye ane hutano. Dzimwe mbeu zvakare dzakanakisa sosi yefaera, senge flaxseeds (2 gramu nepuniki) kana mbeu yesesame (mukombe wekota une magiramu mana).