Ukutya okune-fiber ephezulu kuye kwahamba indlela ende kwiminyaka embalwa edlulileyo, njengoko intshukumo yokutya esekelwe kwisityalo iguqule ukutya okufana neembotyi kunye neenkozo zibe yinkqubo yokutya yokugaya okungcono kunye nempilo yonke. Ukutya okuphezulu kwefayibha akusekho nje kubantu abadala kunye ukunyanga ukuqhina kwakhona!
Yintoni Ukutya OkuneFayibha Ephakamileyo?
Ngokutsho kwe 2020-2025 Izikhokelo zokutya zabantu baseMelika , amabhinqa afanele ajolise ubuncinane iigram ezingama-25 zefiber suku ngalunye, ngoxa amadoda kufuneka adubule ubuncinane kangangeegram ezingama-31. Apha e Isitalato sasemini saseTokyo , sijonga ukutya njenge-high-fiber ukuba banama-gram ayi-8 okanye ngaphezulu ngokuphakelayo, kwaye i-snacks ibe yi-high-fiber ine-3 okanye ngaphezulu kweegram. Kukho ukubulawa kwe izibonelelo zempilo ezinxulumene nokutya kwefayibha ephezulu , kananjalo. Ukonyusa ukutya kwakho kwi-fiber ephezulu kuye kwadityaniswa nokunciphisa umngcipheko wesifo sentliziyo, isifo seswekile kunye nomhlaza. Inokukunceda ukuba unciphise umzimba, ugcine ukwehla kobunzima bakho kwaye ugcine impilo yakho yokwetyisa ikwimo elungileyo.
Kungathatha ixesha ukuba umzimba wakho ulungelelanise ukutya okunefayibha ephezulu ukuba yahluke kakhulu kunendlela ubusitya ngayo ngaphambili. Qinisekisa ukuba wongeza ukutya okutsha ngokucothayo kwaye usele amanzi amaninzi ukunceda umzimba wakho ukuqhelana nolu tshintsho lokutya okunempilo. Oku kunokuthintela nayiphi na i-cramping okanye ukungahambi kakuhle kokutya okunokuthi kufike kunye nokongeza i-fiber eninzi ngexesha elinye.
Ngombulelo, kukho ukutya okuninzi okunefiber ephezulu okumnandi okuya kukunceda ufikelele usukelo lwakho lwefiber ngexesha. Ngelixa ii-apula zinokuba ingcinga yethu yokuqala xa sicinga ngokutya okuphezulu kwefayibha ukongezwa kwisidlo sakho-a iapile eliphakathi ineegram ezi-4-kukho ezinye izinto ezininzi onokukhetha kuzo eziya kukunika ngakumbi i-fiber bang kwi-buck yakho. Nazi ukutya ezili-12 ezinefayibha ngaphezulu kweapile.
Izizathu ezili-10 zokuba iFayibha iyamangalisa kuwe
1. Amaqunube
Nangona onke amajikijolo alukhetho olunempilo, ama-raspberries (kunye namaqunube) aphuma phezulu ngaphantsi kwe-9 grams yefiber ngekomityi nganye, singasathethi ngedosi esempilweni yevithamin C. Ngelixa zisemnandi kwaye zityebile, amaqunube aneegram ezi-3 kuphela zefayibha ngekomityi nganye kwaye amaqunube aneegram ezi-4. Le recipe yeRaspberry-Peach-Mango Smoothie Bowl yindlela emnandi yokuqalisa usuku.
2. Iimbotyi eziMnyama
Molo ifayibha! I-1/2-komityi yeembotyi ezimnyama inika i-hefty 8 grams . Loo nto iphantse ibe sisinye kwisithathu sesincomo sefibre yemihla ngemihla yabasetyhini. Iimbotyi ezimnyama nazo zingumthombo omkhulu weprotheyini, kunye ne-7 grams ngokuphakelayo. Hlamba iimbotyi ezinkonkxiweyo ngaphambi kokusetyenziswa ukuze uncede ukunciphisa i-sodium. Ukuzalisa, ukupakishwa kwefayibha kunye nesidlo sasemini esilula okanye isidlo sangokuhlwa, zama le Sophu yeBhotyi Emnyama yaseBrazil.
3. Iiavokhado
Ngaphaya kwamafutha abo anentliziyo esempilweni kunye nencasa emnandi kakhulu, kukho isizathu esingakumbi sokuthanda iiavokhados-zikho. malunga ne-7 grams yefiber kwisiqingatha seeavokhado. I-guacamole engcwele! Zama le recipe yeAvocado Hummus kwindibano yakho elandelayo, ukuze udiphe unokuziva ulungile ngokukhonza.
I-taco bell inkukhu ekhutshiwe
UJen Causey
4. Iiartichokes
Xa ucinga ngefiber, i-artichokes ayinakuba yinto yokutya yokuqala efika engqondweni, kodwa kufuneka ibe-1 indebe yeentliziyo eziphekiweyo ze-artichoke. 6 grams yefiber! I-Artichokes nayo ingumthombo omhle we-potassium, i-mineral kunye ne-electrolyte ebalulekileyo ekusebenzeni kwentliziyo kwaye inokunceda ukugcina uxinzelelo lwegazi oluqhelekileyo. Iintliziyo zeArtichoke ziinkwenkwezi kule recipe I-Pasta yeArtichoke Creamy .
5. Iilentile
Ilungu losapho olunemidumba, iilentile ziguquguquka kakhulu kwaye ziyaluma xa ziphekiwe. Kwaye, i-1/2 indebe ye-lentile ephekiweyo iyahambisa malunga ne-8 grams yefiber. Le Lentil & Roasted Vegetable Salad with Green Goddess Dressing yenza isidlo sasemini esinencasa okanye isidlo sangokuhlwa esilula esinokwenziwa kwangaphambili.
Ngaba ujonge indlela yobuchule yokutya iilentile ezininzi? Zama ukuzongeza kwi-smoothie! Ngaphandle kwefiber, banayo neprotheyini eyenza ukuba isiselo sizalise ngokwaneleyo ukuba sibe sisidlo. 'Ngaphezu koko, isitashi sabo sibonelela ngobuhle, ukuthungwa kwekhrimu,' utsho uJulie Stefanski, RDN, isithethi seAcademy of Nutrition and Dietetics. Ukugcina ixesha, pheka ibhetshi ngobuninzi, upholile kwaye ugcine kwi-1/2-komityi ye-servings kwifriji (nyibilika ngaphambi kokuba ungeze kwi-smoothie yakho).
I-malic acid umgubo omuncu
6. Iitapile ezimnandi
Le tuber ethandwayo yokuwa inikezela 5 grams zefiber kwi-spud ephakathi. Iibhatata nazo zihambisa i-vitamin A, i-vitamin ebalulekileyo yombono ophilileyo kunye nokusebenza komzimba. Guqula iitapile zibe sisidlo esanelisayo ngale recipe Iitapile ezimnandi zeChili .
7. I-Whole-Wheat Pasta
Ukutshintshela kwi-pasta yengqolowa emhlophe yindlela elula yokufumana ifayibha eyongezelelekileyo ekutyeni kwakho-i-1/2-komityi enye yonikezelo lwepasta yengqolowa epheleleyo. 7 grams zefiber xa kuthelekiswa ne-2 grams oza kuyifumana kumlinganiselo ofanayo wepasta emhlophe. Zama le Resiphi yePot ye-One ye-Italian Sausage kunye ne-Kale Pasta yeresiphi yesidlo esimnandi, esimnandi onokuziva sonwabile ngaso.
8. Ii-ertyisi
Le legume encinci inika i-fiber punch enkulu. Kukho malunga 6 grams yefiber kwi-1/2 indebe ye-chickpeas ephekiweyo. Ikwabizwa ngokuba ziimbotyi ze-garbanzo, i-chickpeas ngumthombo weprotheyini ehambelana ne-vegan. Zama le recipe yemizuzu eyi-15 yeChickpea Curry.
Caitlin Bensel
9. I-oatmeal
Ukufumana isidlo sakusasa esityebileyo kunye ne-fiber, fikelela kwi-oatmeal. I-1/2 yekomityi ye-oats ephekiweyo ingaphantsi nje 5 grams zefiber ibe lukhozo olunelisayo. Le Oatmeal yeBanana yindlela elula yokulungiselela iintsasa zeveki exakekileyo.
10. Ii-Peas eziluhlaza
Ii-ertyisi ekugqibeleni ziqala ukufumana ukuqondwa okubafaneleyo ngokuba yindawo yamandla eprotheni yezityalo, kodwa zikwangumthombo omkhulu wefayibha. I-2/3 yekomityi esemgangathweni ye-ertyisi eluhlaza inikezela 6 grams , ukwenza ukuba ibe sesona sithako sigqibeleleyo sokuchwechwela kwisidlo sangokuhlwa esithandwa yintsapho yakho. Singabalandeli babo abakhulu kwimidlalo yethu Cauliflower Irayisi eqhotsiweyo kunye ne-Steak.
11. Amapere
Amapere aqhayisa ngokuchukumisayo 6 grams zefiber kwisiqhamo esinye esiphakathi. I-snack kwiipereyi ezintsha kunye ne-cottage cheese okanye uzifake kwi-cider kwaye usebenze nge-cream cream kwi-dessert enempilo. Ungazipheka ukuze wenze eyakho i-'pearauce' kanye ngendlela obuya kwenza ngayo i-appleauce, utsho umphathi wekhitshi lovavanyo uBreana Killeen, M.P.H. RD. Uncoma ukongeza i-cardamom kunye ne-vanilla kwi-flavour eyongezelelweyo.
12. I-Rye Crispbreads
Tshintsha ii-crackers zakho zengqolowa ezipheleleyo kwezi crispbreads kunye nefiber ephindwe kabini, malunga 5 grams ngezonka ezi-3. Phezulu kunye ne-hummus okanye i-guacamole-eyongeza iigram ezingaphezulu-ukuthatha umdlalo wakho we-snacking ukuya kwinqanaba elilandelayo.
