14 Yakakwirira-Fiber Kudya Kuwedzera Kudya Kwako (uye Nei Fiber Yakakura Saizvozvo Pakutanga)

Mazita Akanakisa Evana

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Unozviziva fiber chinhu chakakosha chekudya kune hutano. Asi ngative vakatendeseka: Unoziva chii fiber ndizvo chaizvo? Ngatibvunzei nyanzvi yezvekudya.

Fiber ndiyo isingagadzike chikamu chekudya kwechirimwa chinowanikwa mumichero yakazara nemiriwo, nzungu, mhodzi, zviyo zvizere uye nyemba senge girinhi, peas nenyemba, anodaro akanyoreswa chikafu chekudya. Brynn McDowell . Dietary fiber yakatsemurwa kuita mapoka maviri makuru: soluble fiber, iyo inonyungudika mumvura uye inogona kuputswa neiyo bhakitiriya yakanaka mumatumbo edu, uye insoluble fiber, iyo isinganyungudika uye inowedzera yakawanda kune yedu chigaro, McDowell anotsanangura. Zvose zvakakosha pakudya kwedu kwezuva nezuva, nokuti fiber inogona kubatsira kugadzirisa shuga yeropa, kuderedza cholesterol, kudyisa mabhakitiriya akanaka mumatumbo edu, kuderedza dambudziko rehutano hwemwoyo, kudzivirira kuvhara uye kukubatsira kuti unzwe (uye kugara) uzere mushure mekudya.

Mitemo yezvino yekudya inotaura kuti vakadzi vari pasi pemakore makumi mashanu vanofanira kudya 25 gramu yefiber pazuva, asi vakadzi vanopfuura makore makumi mashanu vanofanira kuva nechinangwa che 21 gramu pazuva. Uye hongu, kuwana fiber yakakwana kwakakosha. Kudya kwakaderera kwefiber kudya kunogona kutungamira kuhutano husina kunaka hwekugaya, zvichireva kuwedzera njodzi yekuvhara, diverticular chirwere uye hemorrhoids, McDowell anodaro. Cholesterol muropa inogonawo kuwedzera, izvo zvinogona kukonzera njodzi yemoyo uye sitiroko. Kudya kwakaderera mufiber kunowanzoreva kudya kwakaderera mumichero mitsva nemiriwo, zviyo, bhinzi uye nyemba. Mukuwedzera pakuve yakaderera mufiber, izvi zvinogonawo kureva kudya kunoshayikwa zvakasiyana-siyana zvinovaka muviri, mavitamini nemaminerari. Yikes.

Nhau huru ndeyekuti kuwedzera chikafu chepamusoro-fiber pakudya kwako kwakapusa. Kapu imwe yemaraspberries ine magiramu masere efiber, komichi yespaghetti yegorosi ine magiramu matanhatu uye hafu yekapu yebhinzi nhema ine magiramu manomwe. Uyezve, kuwedzera fiber pakudya kwako hakufanirwe kunge kwakanyanya kuoma. Ini ndinokurudzira kutarisa chikafu chako chazvino uye kuona kuti ungawedzera sei fiber mune zvauri kutodya, McDowell anotiudza. Semuenzaniso, kusarudza 100 muzana yechingwa chegorosi pamusoro pechingwa chena kuchawedzera fiber. Kuwedzera mamwe majiroji matsva uye maarumondi akachekwa kune yogati, kuisa scoop yemhodzi dzechia kana flaxseed musmoothie yako yemangwanani kana kuwedzera bhinzi kune soups kana chilima matanho ari nyore aungatora mukicheni kuwedzera imwe fiber pakudya kwako. Paunenge uchiwedzera fiber mukudya kwako, ita zvishoma nezvishoma uye zvakare ita shuwa kuti iwe unowedzera kunwa kwako kwemvura.

Wakagadzirira kuwedzera fiber yako? Edza chimwe chezvikafu gumi nemana izvi zvinonaka.

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1. Salmon Bowl ine Farro, Black Beans uye Tahini (27g Fiber)

Zvinenge zvinhu zvese zveresipi iyi zvine faibha mairi: Zvipunu zviviri zvetahini mukupfeka zvine anenge magiramu matatu efiber, uye lettuce neavocado zvinowedzera kumwe kusimbaradza.

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2. Veggie Nicoise Salad neRed Curry Green Beans (7g Fiber)

Mazhinji saladhi akakwirira mufiber, asi iyi veggie riff pa classic tuna-topped saladhi inowedzera kuwedzera nebhinzi bhinzi.

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3. Harissa Chickpea Stew ine Eggplant nemapfunde (35g Fiber)

Millet igamba rinenge risinganzwike. Izvi zviyo zvose zvinotakura mumagiramu mapfumbamwe pa 100 gramu inoshumira, uye inonaka sepasta, tinovimbisa. Rega zvinyudze iwo ese anonhuwirira stew flavour uye iwe unenge wakabatwa.

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4. Chickpea uye Vegetable Coconut Curry (32g Fiber)

Chickpeas yakazara nefiber, uye iyo yakawanda mavheji yaunowedzera kune iyi curry, iyo yakawanda yezvinhu zvakanaka zvaunodya.

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5. Creamy Vegan Lentil uye Vegetable Bika (11g Fiber)

Kugadzira ndiro iyi necashew cream kunowedzera fiber apo dairy inowanzova, uye pine nuts pamusoro inowedzera imwe dash, zvakare.

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6. Lemon Tahini Salad neLentils, Beet nemakarotsi (19g Fiber)

Kiyi yekushandura chero saladhi kuita chikafu? Wedzera nyemba. Ivo vakazara-yakazara fiber, iyo inokuzadza iwe kumusoro (sezvaunoziva zvino).

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7. The Ultimate Quinoa Avocado Bowl (13g Fiber)

Parizvino, iwe unogona kunge uchinyatsoziva shamwari yedu quinoa. Haisi chaiyo tsanga, imbeu, saka ine matani eprotein ichiri kurongedza muhuwandu hunoshamisa hwefiber.

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8. Soba Noodles nenzungu Muto (8g Fiber)

Yakagadzirwa kubva kuBuckwheat, Japanese soba noodles imhando yepamusoro-fiber kune chena hupfu noodles. Nzungu dzinewo huwandu hwakanaka, sezvinoita pizi.

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9. Buckwheat Gnocchi neCabbage, Mbatata neFontina (6g Fiber)

Kana iwe uchida purojekiti, iyi buckwheat gnocchi yakagadzirwa kumba, yakagadzirwa nekrimu ricotta cheese, inofanira kuva. Mbatatisi zvakare inokatyamadza sosi yefiber, ine magiramu mashanu mune imwe yepakati-saizi mbatatisi. Wedzera kabichi uye mamwe magreens kukwidza fiber zvakanyanya.

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10. Avocado, Radish neWalnuts neCarrot-Miso Dressing (13g Fiber)

Iyi saladhi yakagadzirwa inoita seyakabuda mukicheni yekudyira, asi zviri nyore kugadzira. Ingotora mapanga ako akanaka, cheka uye uunganidze.

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11. Portobello Mushrooms Yakazadzwa neBarley Risotto (10g Fiber)

Pamusoro pekuva fiber powerhouses, howa hushoma mumacalorie, mafuta uye carbs. Saka isa iyo portobello ine yakatowanda faibha muchimiro chekrimu yakazara tsanga. Kuruma kamwe chete uye uchakanganwa kuti wanga uchivavarira hutano.

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12. Sweet Potato neBlack Bean Nachos neGreen Chili Salsa (10g Fiber)

Kutsinhanisa machipisi embatatisi yakasvibira idanho rakangwara uye rinonaka rekuwedzera imwe fiber kune ndiro yakakodzera kudya ye nachos. Uyezve, iyo yakagadzirwa kumba tomatillo salsa uye nhema bhinzi topping inowedzera imwe fiber mundiro.

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13. Chiri Inonhuwirira Crisp White Bean neBarley Stew ine Kale nemazai (14g Fiber)

Chili crisp amps up spiciness of this vegetarian stew iyo yakazara nefiber-rich-rich ingredients. (Wedzera rutivi rwe edamame uye mupunga wakasviba kune zvimwe.)

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14. Vegetarian Stuffed Peppers (7g Fiber)

Zvokudya zvakanakisisa zvinouya mundiro dzinodyiwa. Aya mapepper akafukidzwa ari nyore kugadzira, uye kana iwe ukaisa mupunga muchena wemupunga webrown kana imwe tsanga yakazara (ibike zvishoma kutanga), iwe unowedzera zvimwe.

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