Uyakwazi oko ifayibha yinxalenye ebalulekileyo yokutya okunempilo. Kodwa masinyaniseke: Ngaba uyazi ukuba yeyiphi ifayibha yi ngqo? Makhe sibuze i-dietitian.
I-Fiber yinto engabonakaliyo yokutya kwezityalo efumaneka kwisiqhamo esipheleleyo kunye nemifuno, i-nuts, imbewu, i-grains epheleleyo kunye ne-legumes njengemifuno, ii-ertyisi kunye ne-lentils, utsho obhalisiweyo we-dietitian. UBrynn McDowell . Ifayibha yokutya yahlulwe yaziindidi ezimbini eziphambili: ifayibha enyibilikayo, inyibilika emanzini kwaye inokwaphulwa ziibhaktheriya ezilungileyo emathunjini ethu, kunye nefiber enganyibilikiyo, enganyibilikiyo kwaye yongeza isambuku kwisitulo sethu, uMcDowell uyacacisa. Zomibini zibalulekile kwisidlo sethu semihla ngemihla, kuba i-fiber inokunceda ukulawula iswekile yegazi, i-cholesterol ephantsi, isondle ibhaktheriya elungileyo emathunjini ethu, ukunciphisa umngcipheko wesifo senhliziyo, ukuthintela ukuqunjelwa kunye nokukunceda uzive (kwaye uhlale) ugcwele emva kokutya.
Izikhokelo zesondlo zangoku zithi abafazi abangaphantsi kweminyaka engama-50 ubudala kufuneka badle i-25 grams yefiber ngosuku, ngelixa abafazi abangaphezu kweminyaka engama-50 kufuneka bajolise kwi-21 grams ngosuku. Kwaye ewe, ukufumana ifayibha eyaneleyo kubalulekile. Ukutya okuphantsi kwefayibha yokutya kunokukhokelela kwimpilo embi yokugaya, oku kuthetha ukonyuka komngcipheko wokuqunjelwa, isifo se-diverticular kunye ne-hemorrhoids, utshilo uMcDowell. Amanqanaba e-cholesterol egazini nawo anokwanda, nto leyo enokukhokelela ekongezeni komngcipheko wesifo sentliziyo kunye nesifo sokuwa. Ukutya okunefayibha encinci kuthetha ukutya okuncinci kwiziqhamo kunye nemifuno, ukutya okuziinkozo, iimbotyi kunye nemifuno. Ukongeza kwi-fiber ephantsi, oku kunokuthetha ukunqongophala kwezondlo ezahlukeneyo, iivithamini kunye neeminerali. Ewe.
Iindaba ezimnandi zezokuba ukongeza ukutya okunefayibha ephezulu kwisidlo sakho kulula kakhulu. Enye ikomityi yamaqunube iqulethe iigram ezisibhozo zefiber, ikomityi yespaghetti yengqolowa ineegram ezintandathu kunye nesiqingatha sekomityi yeembotyi ezimnyama ine-7.5 grams. Ukongeza, ukongeza ifayibha kwisidlo sakho akufuneki kube nzima kakhulu. Ndincoma ukujonga izidlo zakho zangoku kwaye ubone indlela onokongeza ngayo ifayibha kwinto osele uyitya, uMcDowell uyasixelela. Umzekelo, ukukhetha i-100 yepesenti yesonka sengqolowa phezu kwesonka esimhlophe kuya kwandisa umxholo wefiber. Ukongeza amajikijolo amatsha kunye neealmondi ezisikiweyo kwiyogathi, ukubeka imbewu ye-chia okanye i-flaxseed kwi-smoothie yakho yasekuseni okanye ukongeza iimbotyi kwisuphu okanye i-chilishe ngamanyathelo alula onokuthi uwathathe ekhitshini ukongeza ifayibha kwisidlo sakho. Xa usonyusa ifayibha kwisidlo sakho, yenze kancinci kwaye uqiniseke ukuba uyawongeza amanzi owathathayo.
Ngaba ukulungele ukongezelela ifayibha yakho? Zama enye yezi 14 zokutya ezinencasa.
ENXULUMENEYO: Yintoni iMicrobiome (kwaye kutheni kufuneka uyikhathalele eyakho)?
Ifoto: Liz Andrew/Styling: Erin McDowell1. ISalmon Bowl eneFarro, iimbotyi eziMnyama kunye neTahini (27g Fiber)
Phantse yonke into yale recipe inefayibha kuyo: Amacephe amabini e-tahini ekunxityweni aneegram eziphantse zibe ntathu zefiber, kwaye i-lettuce kunye neavokhado zongeza enye into entle.
Fumana iresiphi
Ifoto: Liz Andrew/Styling: Erin McDowell2. IVeggie Nicoise Isaladi eneRed Curry Iimbotyi eziGreen (7g Fiber)
Uninzi lweesaladi ziphezulu kwifiber, kodwa le veggie riff kwi-classic ityhuna-topped isaladi yongeza kunye neembotyi eziluhlaza.
Fumana iresiphi
Ifoto: Michael Marquand/Styling: Jodi Moreno3. IHarissa Chickpea Stew eneEggplant kunye ne Millet (35g Fiber)
I-Millet ligorha lefibre elingavunywanga. Le ngqolowa epheleleyo ipakisha kwiigram ezilithoba kwi-100 grams ekhonzayo, kwaye imnandi njengepasta, siyathembisa. Yiyeke idibanise zonke ezo ziqholo zesityu kwaye uya kubanjiswa.
Fumana iresiphi
Ifoto: Liz Andrew/Styling: Erin McDowell4. IChickpea kunye neVegetable Coconut Curry (32g Fiber)
Iichickpeas zigcwele ifayibha, kwaye okukhona uyongeza imifuno kule kheri, kokukhona izinto ezilungileyo uya kuzitya.
Fumana iresiphi
Nisha Vora5. I-Lentil yeVegan eCreamy kunye neVegetable Bake (11g Fiber)
Ukucoca esi sidlo nge-cashew cream yongeza i-fiber apho ubisi luya kuhlala luhlala khona, kwaye i-pine nuts phezulu yongeza i-dash eyongezelelweyo, nayo.
Fumana iresiphi
I-Aubrie Khetha / Iincasa ezinkulu6. I-Lemon Tahini Salad eneLentils, iiBeet kunye neMinqathe (19g Fiber)
Isitshixo sokuguqula nayiphi na isaladi kwisidlo? Yongeza iilentile. Bagcwele ifayibha, ekuzalisa (njengoko uyazi ngoku).
Fumana iresiphi
Ifoto: Liz Andrew/Styling: Erin McDowell7. Ultimate Quinoa Avocado Bowl (13g Fiber)
Ukuza kuthi ga ngoku, mhlawumbi uqhelene kakuhle nomhlobo wethu iquinoa. Ayisiyonkozo eneneni, yimbewu, ke ineetoni zeprotheyini ngelixa isapakisha kwisixa esinomtsalane sefiber.
Fumana iresiphi
Ifoto: Liz Andrew/Styling: Erin McDowell8. IiNoodles zeSoba ezineSauce yePeanut (8g Fiber)
Yenziwe nge-buckwheat, i-soba noodles yaseJapan yenye i-fiber ephezulu kunezinye ii-noodle zomgubo omhlophe. Amandongomane nawo anexabiso elifanelekileyo, njengoko kunjalo ngee-ertyisi.
Fumana iresiphi
Ifoto: Christine Han/Styling: Erin McDowell9. IBuckwheat Gnocchi eneKhaphetshu, iitapile kunye neFontina (6g Fiber)
Ukuba unqwenela iprojekthi, le gnocchi ye-buckwheat eyenziwe ekhaya, eyenziwe nge-creamy ricotta ushizi, kufuneka ibe njalo. Iitapile zikwangumthombo omangalisayo wefayibha, malunga neegram ezintlanu kwitapile enye ephakathi. Yongeza ikhaphetshu kunye nemifuno engaphezulu ukuya phezulu kwifiber ngakumbi.
Fumana iresiphi
Nassima Rothacker / California: Ukuphila + Ukutya10. Iavokhado, iRadish kunye neWalnuts eneCarrot-Miso Ukunxiba (13g Fiber)
Le saladi yenziweyo ibonakala ngathi iphume kwikhitshi lokutyela, kodwa kulula ngendlela eyothusayo. Thatha nje iimela zakho ezilungileyo, usike kwaye udibanise.
Fumana iresiphi
Ifoto: Liz Andrew/Styling: Erin McDowell11. Amakhowa asePortobello aFakelwe ngeBarley Risotto (10g Fiber)
Ukongeza ekubeni yi-fiber powerhouses, amakhowa aneekhalori eziphantsi, amafutha kunye ne-carbs. Ke faka loo portobello ngefiber ngakumbi ngohlobo lweenkozo ezikhrimu. Ukuluma kanye kwaye uya kulibala ukuba ubujonge impilo.
Fumana iresiphi
Isiqingatha esiBaked Harvest 12. Iitapile eziSwiti kunye neeNachos zeBhontshisi eziMnyama kunye neSalsa yeChili eluhlaza (10g Fiber)
Ukutshintshela iitshiphusi kwiibhatata ezikrwada kuyindlela ekrelekrele kwaye enencasa yokongeza ifayibha kwipleyiti efanelekileyo yokutya ye-nachos. Ngaphezu koko, i-tomatillo salsa yasekhaya kunye ne-topping yembotyi emnyama yongeza ifayibha engaphezulu kwisitya.
ndiyiblogi yokutya 13. IChili eSpicy Crisp White Bean kunye neBarley Stew eneKale namaqanda (14g Fiber)
I-Chili crisp inyusa ubunongo besi sityu semifuno esipakishwe ngezithako ezityebileyo kwifayibha. (Yongeza icala le-edamame kunye nerayisi emdaka ngakumbi.)
Indawo yangoku 14. IiPepile eziFakelwe iVegetarian (7g Fiber)
Okona kutya kulungileyo kuza ngezitya ezityiwayo. Ezi pepper ezixutywe zilula kakhulu ukwenza, kwaye ukuba uhambisa irayisi emhlophe ngerayisi emdaka okanye enye ingqolowa (yipheke kancinci kuqala), uya kwongeza ngakumbi.
ENXULUMENEYO: Sicele iingcali zeZondlo eziNtathu ngeNgcebiso yabo ePheleleyo yeThumbu...Kwaye bonke bathetha into enye
