Nutritional Basics
Sezvo vana vakawanda vasingadyi michero yakawanda uye miriwo uye vane zvokudya zvakanyanya-mafuta, vanowanzova nezvokudya zvakadzika mu fiber. Mhando iyi yezvokudya inogona kuva yakaipa isina kunaka. Imwe yemigumisiro yakajairika uye yakakurumidza? Constipation.
Saka mwana anodikanwa zvakadini pakudya kwavo? Maererano neAmerican Academy of Pediatrics, "kudya kwomunhu zuva rimwe nerimwe kunofananidzwa nezera rake pamwe nemagiramu mashanu (saizvozvo, kune makore manomwe, 7 + 5 = 12 gm pazuva) kusvika kune 35 gramu pazuva. "
Kunyange zvakadaro, nyanzvi dzakawanda dzezvokudya zvinofunga kuti hazvisi zvakakwana fiber. Ikozvino fiber inorumbidzwa inotaura kuti vana vanofanira kudya kudya magiramu 14 emafibiramu kune chiuru chimwechete makamori anodya. Vana vakwegura vanodya zvekoriyori vanoda kuwana fiber yakawanda mukudya kwavo.
High Fiber Foods
Muzhinji, zvakanaka zvinobva kune fiber zvinosanganisira michero yakawanda, miriwo, maruva (nyemba), chingwa, uye zviyo. Kune chero zvipi zvekugadzirira zvekugadzirira, ita nechokwadi kuti uri kuwana zvinhu izvo zvine zvinyorwa zvakakura zvefiber kuburikidza nekuverenga tsamba yekudya. Zvimwe zvekudya izvo zvinofungidzirwa zvisiri izvo kuti zvine zvinyorwa zvakawanda zvefibhati zvinosanganisira mazambiringa, mavhinga, granola mabhairi, zviyo zvisiri-bran, oatmeal cookies, lettuce nemaapuro asina ganda pavari.
Chikafu chinoonekwa se "high fiber" chingava nemagiramu mashanu e-fiber pane kushumira kana kupfuura. "Zvakanaka" zvitubu zvefibiramu zvine zvishoma 2.5 magiramu e fiber pakushanda.
High fiber foods inosanganisira:
- Artichokes
- Baked bean
- Bhari
- Black bean
- Branch cereal
- Broccoli
- Brussels inomera
- Couscous
- Dates
- Green peas
- Lentil soup
- Lentils
- Lima nyemba
- Navy nyemba
- Oat bran
- Pears
- Prunes
- Raspberries
- Yakaganhwa nyemba
- Shredded gorosi cereal
- Sipinachi
- Split peas
- Turnip greens
- Huyo yegorosi
- Whole wheat pasta
Zvokudya izvo zvichiri zvakanaka zvakanaka zvinobva kune fiber zvinosvika 2 kusvika ku4,9 gm fiber pakushanda - zvishoma kana zvichienzaniswa nezvimwe zvekudya zvisina fiber, asi kwete sepamusoro sepamusoro-fiber kudya zvakanyorwa pamusoro - zvinosanganisira:
- Air popped popcorn
- Amamondi
- Maapulo (ganda pa)
- Applesauce
- Bananas
- Brown rice
- Brussels inomera
- Karoti
- Celery
- Cheerios
- Chibage
- Maonde
- Graham vanopenga
- Oatmeal
- Oranges
- Peanuts
- Pecans
- Pistachio Nuts
- Mbatata (yakabikwa neganda pa)
- Raisins
- Rice
- Rye chingwa
- Strawberries
- Tomato paste (makedheni)
- Yese gorosi chingwa
Zvakare, usakanganwa kutarisa mabhii ezvokudya kuti uwane yakakura fiber foods; Dzivisa kuwedzera kwemafuta ekuputika kune yako yakakwirira fiber; uye ukurudzira vana vako kuti vadye michero yavo, seapurosi, uye ganda riripo.
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.
Mayo Clinic Staff. Chikafu uye utano hwakanaka. (2015, Gumiguru 8). http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
USDA National Nutrient Database ye Standard Reference, Release 18. Fiber, Total Dietary (g) Zvakagadzirwa Nezvokudya Zvakasarudzwa paZvienzanirana Zvimwe, zvakarongedzwa nehuwandu hwehutano.