Isiseko seZondlo
Ekubeni abantwana abaninzi bangadli izityalo ezininzi kunye nemifuno kwaye banokutya okunamafutha amaninzi, bathambekele ekudleni ukutya okuphantsi kwefiber. Olu hlobo lokutya lunokuba lubi kakhulu. Enye yeziphumo eziqhelekileyo kunye neziphumo ngokukhawuleza? Ukutyunjwa.
Ngoko ingakanani ifayibha umntwana ayenayo ekudleni kwayo? Ngokutsho kwe-American Academy of Pediatrics, "ukutya komntu kwimihla ngemihla kufana nokulingana neminyaka yakhe kunye no-5 grams (ngaloo ndlela, uneminyaka engama-7 ubudala, 7 + 5 = 12 amagremu ngosuku) ukuya kuma-35 amagremu ngosuku. "
Sekunjalo, iingcali ezininzi zondlo zicinga ukuba ayikho i-fibre eyaneleyo. Iingcebiso ze-fiber zakutshanje zithetha ukuba abantwana kufuneka badle malunga ne-14 amagremu e-fiber kuwo onke ama-calorie ayi-1. Iidanga ezindala ezidla iikhalori zifuna ukufumana i-fiber ngaphezulu ekudleni kwazo.
Ukutya okuphezulu kweFiber
Ngokubanzi, imithombo emihle yefiber ibandakanya iziqhamo ezininzi, imifuno, izityalo (ubhontshisi), isonka kunye neesinkwa. Kukho nawaphi ukutya okuphambili, qiniseka ukuba ufumana izinto eziqulethe i-fiber enkulu ngokufunda iileyiti yokutya. Ezinye ukutya eziphosakeleyo zicinga ukuba ziqulethe i-fiber eninzi zibandakanya iidiliya, i-melon, i-granola bars, i-corn-non-bran, i-coat oatmeal, i-lettuce nama-apula ngaphandle kwesikhumba kuzo.
Ukutya okubhekwa ngokuthi "i-fiber ephezulu" kunokuba ubuncinane ama-5 gram e-fiber ngokukhonza okanye ngaphezulu. Imithombo "efanelekileyo" yefiber iqule ubuncinane i-2.5 gram yefiber nganye.
Ukutya okuphezulu kwefayibha kubandakanya:
- Artichokes
- Iimbhotyi ezibhakiwe
- Ibhali
- Ubhontshisi abamnyama
- I-Bran cereal
- Ibrokholi
- ibrussels sprouts
- Umzala
- Imihla
- Iifama ezihlaza
- Isobho seLentil
- Lentils
- Ubhontshisi beLima
- Ubhontshisi beMavy
- Oat bran
- Amapheya
- Ukucinywa
- Raspberries
- Ubhontshisi obuswe
- Ukutya okukolweni kwengqolowa
- Ispinatshi
- Ukwahlula iiperesi
- Ukutshintsha imifuno
- Uflawa wengqolowa
- I-pasta yonke yengqolowa
Ukutya okusoloko kunemithombo emihle yefiber equlethe i-2 ukuya ku-4.9 amagremu e-fiber ngokubhekiselele ekusebenzeni - ubuncinane xa kuthelekiswa nokunye ukutya ngaphandle kwefiber, kodwa kungekuphakamileyo njengezinto eziphezulu zokutya ezifakwe apha ngasentla - zibandakanya:
- Umpopuni ophuma emoyeni
- IAlmond
- Iipulole (isikhumba)
- Applesauce
- Ubhanana
- irayisi emdaka
- ibrussels sprouts
- IiKaroti
- Isileri
- Cheerios
- Umbona
- Amakhiwane
- Abaqhiqizi bakaGraham
- Oatmeal
- Oranges
- Amanqatha
- Pecans
- Amantongomane asePistachio
- Iibhatatesibhe (zibhaka ngesikhumba)
- IRainins
- Rice
- Isinkwa se Rye
- Ierberberries
- Utamatisi unamathanga (umgcini)
- Isonka sonke seengqolowa
Kwakhona, ungalibali ukujonga iilebula yokutya ukuze ufumane ukutya okuphezulu kwe-fiber; thintela ukongeza i-fat-toppings kwi-fiber yakho ephezulu; kwaye ukhuthaze abantwana bakho ukuba badle iziqhamo zabo, njengama-apula, kunye nesikhumba.
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.
Abasebenzi beKliniki yabasebenzi. Ukutya kunye nokutya okunempilo. (2015, Oktobha 8). http://www.mayoclinic.org/healthy-festyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
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.