I-Fibre yinto ebalulekileyo yokutya okunempilo, kwaye ezininzi iingcali zincoma ukuba bobabini kunye nabantu abadala badla ukutya okuphezulu.
Ngokutsho kwe-American Academy of Pediatrics, kwisikhokelo sabo kwiNtsholongwane Yomntwana Wakho , "abantu abondla ezininzi iifiber abanako ukugqithisa, banesifo senhliziyo, okanye bavelise iingxaki ezichaphazela isilonda, kuquka ukumbathisa nomhlaza."
Ukutya ukutya okuphezulu kwi-fiber kubaluleke ngokukhethekileyo ukukhusela nokuphatha ukubethekiswa kubantwana bakho.
Iingcebiso zeFiber kubantwana
Zingaphi iifiber ezifunwa ngabantwana?
Isiphakamiso esiqhelekileyo kukuba inani lefayibha umntwana adinga ukuyidla ngalunye kufuneka lilingane nobudala babo kwiminyaka kunye no-5. Ngoko uneminyaka emi-5 idinga i-10g yefayibrari ngosuku ngalunye kunye neemfuno ezineminyaka engama-12 ubudala. 17g.
Iingcali ezininzi zondlo zicinga ukuba i-fiber ayaneleyo, nangona kunjalo.
Iingcebiso zakutshanje kukuba abantwana kufuneka badle malunga ne-14g yefiber kuwo onke amawaka e-korikhi abayidlayo. Ngokucacileyo abantwana abadala abakudla iikhalori ezininzi kufuneka bafumane i-fiber ngaphezulu ekudleni kwabo.
Ezinye iziphakamiso zefiber jikelele kubantwana ziquka ukuba:
- Abantwana abaneminyaka eyi-1 ukuya kwe-3 kufuneka bafumane malunga ne-19g yefayibha nganye ngosuku
- Uneminyaka engama-4 ukuya kwe-8 ubudala kufuneka athole malunga ne-25g yefayibha nganye ngosuku
- Amantombazana aneminyaka engama-9 ukuya kwe-13 kufuneka afumane malunga nama-26g we-fiber ngosuku ngalunye
- Amakhwenkwe aneminyaka engama-9 ukuya kwe-13 kufuneka afumane malunga ne-31g yefayibha nganye ngosuku
- Amantombazana aneminyaka eyi-14 ukuya kwe-18 kufuneka afumane malunga ne-26g yefayibhi ngosuku
- Amakhwenkwe aneminyaka eyi-14 ukuya kwengu-18 kufuneka afumane malunga ne-38g yefayibhi ngosuku
Zingaphi iifayibantso zakho iintsana zifumana ukutya kwazo ngalunye suku?
Ukutya okuphakamileyo kwiFiber
Ngokubanzi, imithombo emihle yefiber iquka iziqhamo ezininzi, imifuno , izityalo (ubhontshisi), kunye nezonka zokutya eziziinkozo kunye nezitshalo.
Ukufumana ukutya okuphezulu kwifayibhile yentsapho yakho, funda iileyiti yokutya yokutya ukuze ubone ukuba lukhulu kangakanani i-fiber.
Ngokuqhelekileyo, ukutya okuphezulu kwi-fiber kuya kuba ne-5g yefiber nganye ngokukhonza okanye ngaphezulu. Lezo zixhobo ezifanelekileyo ze-fiber zinenani elingama-2.5g we-fiber nganye.
Ukutya okuphantsi kwiFiber
Olunye ulawulo oluhle lwesondlo kukuba ukutya okuninzi kunamafutha kudla okuphantsi kwefiber.
Ukutya okuphantsi kwe-fiber (ngaphantsi kwe-2g yefibhe ngokukhonza) kubandakanya:
- inyama yomhlaba
- ibhotela ibhokhwe
- maqanda
- ubisi
- yogurt
- ushizi
- i-ice cream
- isonka esimhlophe
- irayisi emhlophe kunye ne-pasta
- Iziqhamo ezinamakhanda ngaphandle kompumba kunye nezinye iziqhamo ezintle ngaphandle kwesikhumba
- Imifuno eninzi ephekwe kakuhle ngaphandle kwembewu, njengeipinashi, iitapile ezikhuniweyo, ubhontshisi obuluhlaza kunye neenqathe, njl njl.
- amabhanana avuthiweyo
- Jell-O
Nangona ukutya okuphantsi kwefayibha kunokunceda abantwana abanokuqhaqhaqhaqhaqhaqho, igesi, kunye nehudo, akukho into eninzi iingcali ezicebisa abantwana.
Xoxa nodokotela wezingane ukuba uqinisekise ukuba abantwana bakho bafumana i-fiber ngokwaneleyo ekudleni kwabo.
Imithombo:
American Heart Association. Isiphakamiso se-AHA. Ukutya kweeFiber kunye nezingane.
ISikole seMida yeeNgcaciso zeSizwe. Izidlo zokuThengiswa kweeDetari zeMandla, iCarbohydrate, iFiber, i-Fat, i-Acty Acids, i-Cholesterol, iProtheni kunye ne-Amino Acids. 2005.
I-USDA I-Database ye-Nutrient Database kwi-Standard Reference, Release 18. I-Fiber, Isisidingi seDetary (g) Isiqulatho seZiko lokutya okukhethiweyo kwiMilinganiselo evamile, ehlanjululwe ngumxholo wezondlo.