Fibheti chikamu chinokosha chekudya kwakanaka, uye nyanzvi dzakawanda dzinokurudzira kuti vose nevana vakuru vanodya kudya kwepamusoro.
Maererano neAmerican Academy of Pediatrics, mumutungamiri wavo weChirongwa CheMwana Wenyu , "vanhu vanodya zvakawanda vane fiber havakwanisi kuva vakawandisa, vane chirwere chemoyo, kana kuti vanoita kuti matambudziko anokonzera maronda, kusanganisira kuvimbiswa uye kenza."
Kudya zvokudya zvakanyanya mu fiber kunonyanya kukosha kudzivirira uye kubata kurapwa muvana vako.
Fiber Zvinyorwa zvevana
Ndezvipi zvakawanda zvinodiwa nevana vana?
Izvo zvinowanzokurudzirwa ndezvokuti kuwanda kwe fiber iyo mwana inoda kudya zuva rimwe nerimwe inofanira kuenzana nezera ravo mumakore pamwe ne5. Saka ane makore mashanu anodiwa 10g ye fiber zuva rega rega uye ane makore gumi nemaviri anoshaiwa 17g.
Nyanzvi dzakawanda dzezvokudya dzinofunga kuti hazvisi zvakakwana fiber, kunyange zvakadaro.
Mazano ekupedzisira ndeokuti vana vanofanira kudya kudya kwema 14g ye fiber kumakirumi imwechete makorikori avanodya. Saka zvakajeka vana vakwegura vanodya zvakawanda makorikiti vanofanirawo kuwana huwandu huzhinji muzvokudya zvavo.
Zvimwe zvinowanzogadziriswa mazano kune vana zvinosanganisira kuti:
- Vana vane makore 1 kusvika ku3 vanofanira kuva ne19g ye fiber zuva rega rega
- Vana vane makore 4 kusvika ku8 vanofanira kuwana anenge 25g fiber zuva rega rega
- Vasikana veke vane makore 9 kusvika kune gumi nematatu vanofanira kuva ne 26g ye fiber zuva rega rega
- Vakomana vane makore 9 kusvika kune gumi nemakore vane makore gumi nematatu vanofanirwa kuwana anenge 31g fiber zuva rega rega
- Vanasikana vane makore gumi nemasere kusvika pamakore gumi nemasere vanofanira kuva ne 26g ye fiber zuva rega rega
- Vakomana vane makore 14 kusvika ku18 vanofanira kuva ne 38g ye fiber zuva rega rega
Ndezvipi zvakawanda zvinotapira vana vako vanowana kudya kwavo zuva rimwe nerimwe?
Zvokudya Zvakakwirira muFiber
Muzhinji, zvakanaka zvinobva kune fiber zvinosanganisira michero yakawanda , miriwo , maruva (nyemba), uye zvizere-zviyo zvingwa uye zviyo.
Kuti uwane zvokudya zvakakura mufibiramu yemhuri yako, verenga chirairo chezvokudya zvekudya kuti uone kuti fiber yakawanda iri mairi.
Nenzira yakawanda, chikafu chakakwirira mu fiber chinogona kuva ne 5g ye fiber pahushandi kana kupfuura. Izvo izvo zvakakosha zvinobva kune fiber zvinosvika 2.5g zve fiber pakushanda.
Zvokudya Zvishoma muFiber
Chimwe chirevo chakanaka chechigunzva ndechokuti kudya kwakanyanya mumafuta kunowanzosara mu fiber.
Low fiber foods (pasi pe2g fiber pakushanda) inosanganisira:
- pasi nyama
- smooth peanut butter
- mazai
- mukaka
- yogurt
- cheese
- ayizi kirimu
- white bread
- mucheka mutsvuku uye pasta
- Zvibereko zvemukakani pasina pulp uye zvakawanda zvibereko zvitsva pasina ganda
- mimwe miriwo yakagadzirwa zvakanaka isina mbeu, yakadai sepinashi, mbatata yakanyatsochekwa, nyemba yebhinzi, uye karoti, nezvimwewo.
- zvakanaka-ripened bhanana
- Jell-O
Kunyange zvazvo kudya kwakanyanya kwemafibata kunogona kubatsira vana vane kuputika zvakanyanya, gesi, uye kurara, hazvisi chinhu icho nyanzvi dzakawanda dzinokurudzira vana.
Taura nevana vako kuti uone kuti vana vako vari kuwana fibhi yakakwana mukudya kwavo.
Sources:
American Heart Association. AHA Kurumbidza. Fibre uye Zvokudya zvevana.
Institute of Medicine of the National Academies. Dietary Referencing Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, uye Amino Acids. 2005.
USDA National Nutrient Database ye Standard Reference, Release 18. Fiber, Total Dietary (g) Zvakagadzirwa Nezvokudya Zvakasarudzwa paZvienzanirana Zvimwe, zvakarongedzwa nehuwandu hwehutano.