Fumana tlhahiso ea hau ea letsatsi le leng le le leng ho tsoa lijong tse fetang 30 tse tlaase tsa carb
Ho fumana lijo tse nang le lik'habohaedreite tse nyane empa fiber e phahameng e ka bonahala e le phephetso. Leha ho le joalo, hoo e batlang e le meroho eohle e seng ea starchy le litholoana tse tlaase tsa tsoekere li boetse li phahame ka ho fetisisa liphatseng tse peli le limatlafatsi.
Mokhoa o hahiloeng hantle oa carb o hatisa meroho le mehloli e meng ea fiber. U ka fumana fiber e khothalletsoang letsatsi le leng le le leng ka lijo tse tlaase tsa carb ka ho khetha lintho tseo.
Na Fibre e Lekana le Joalo ea Li-Carbohydrate?
Le hoja lihlahisoa tse ngata tsa fiber ke lik'habohaedreite, fiber ha e phahame ka mali, 'me lijo tse fokolang haholo tsa carb ha li "bala" fiber. Li-fibre li ka fana ka lik'hilojule, eseng joaloka glucose, empa e le lihlahisoa tsa ho belisoa ka har'a kolone.
Ha e le hantle, fiber e thusa ho lekanyetsa phello ea "carbs e sebelisoang" ka mali a hau, ka hona e fetisetsa lipakane tsa lijo tse tlaase tsa carb. Ho isa tekanyong eo e bōpang satiety, e ka boela ea thusa ho thibela boima ba 'mele le ho thusa ho fokotsa boima ba' mele.
Li-fibre li molemo bakeng sa tsamaiso ea hau ea lijo le ho thibela khaello ea meriana ea mali. E ka boela ea boloka litekanyetso tse phetseng hantle tsa LDL cholesterol le tsoekere ea mali.
E khothalletsoa Fiber Daily
Sekolo sa Nutrition le Dietetics se khothalletsa hore basali ba baholo ba fe ligrama tse 25 tsa fiber ka letsatsi le banna ba baholo ba ja ligrama tse 38. Maemong ana ka bobeli, ligrama tse 10 ho ea ho tse 15 li lokela ho tsoa fiber. U hloka fiber e fokolang ha u ntse u le lilemong. Ho feta lilemo tse 50, basali ba lokela ho ja ligrama tse 21 'me banna ba lokela ho ja ligrama tse 30.
Batho ba bangata ba na le phepo e fokolang haholo ea fiber ho feta e khothalletsoang, leha ho le joalo. Baholo-holo ba pele ho batho ba ka 'na ba ja ligrama tse 100 tsa fiber ka letsatsi, kahoo u ka sebetsana le fiber e ngata haholo ntle le bothata.
Lihlahisoa tse phahameng le tse fokolang haholo
Haeba u fokotsa li-carb, sheba karolelano ea carb e sebelisoang (kapa e sebetsang kapa e nang le marang-rang ) ho bapisoa le fiber.
Ka mantsoe a mang, u lokela ho ja lijo tse ngata tsa lik'habohaedreite ho fumana grama ea fiber? Lethathamo lena ke lona le leng le le leng, ka mokhoa o lekanang le karolong ena ea carb / fiber.
Hoo e ka bang tsohle Fiber
Mefuta e 'meli ea peo ke mehloli e metle ea fiber mme o na le li-carb tse seng kae tseo u ka tšoenyehang ka tsona. Li phaella haholo ho lijo tsa hau 'me li ka jeoa ka litsela tse ngata.
- Lipeo tsa lehlaka: Ho na le hoo e batlang e se na lik'habohaedreite tse ka sebelisoang peo ea folaxe. Li phahame haholo ka fiber e nang le mocheso le e sa tšelehang (hoo e batlang e le karolo ea boraro ea fiber e senyeha). Letlapa le na le limatlafatsi tse ngata 'me e ka ba mohloli o ka sehloohong oa fiber. Mofuta o le mong oa lefatse la foxxe o na le ligrama tse 2 tsa lik'habohaedreite, tse 1,9 tsa eona ke fiber.
- Peo ea Sepe: Tsena li na le setšoantšo sa fiber le carb se tšoanang le peo ea folaxe. Peo ea Chia e ka sebelisoa ka litsela tse ngata , ho kenyeletsa le ho eketsa lijo tsa yogurt kapa ho sala ho salate.
Meroho e batlang e le fiber kaofela e kenyelletsa meroho ea mosetareta, chicory, le endive.
Lisebelisoa Tse Eketsehileng ho Feta Lintho Tse ka Sebelisoang Li-carbohydrate
Lijo tse latelang li na le fiber e ngata ho feta lik'habohaedreite tse ka sebelisoang, kahoo li boetse li na le liqeto tse ntle tsa lijo tse tlaase.
- Lekala la Koro: 1/2 kopi ea koro e tala e na le 3 grams e sebelisoang carb, 6 dikgerama
- Kokonate e sa lefshoang le Khōlō ea Kokonate: 1 ounce kokonate e sa tsoehang e na le ligrama tse peli tse sebelisoang, ligrama tse 5
- Li-Cereal High-Fiber: Hlahloba mangolo ka hloko, empa lijo tse ling tse phahameng tsa fiber li boetse li le tlaase kapa li le tlaase ka lik'habohaedreite.
- Collard Greens: Senoelo se le seng se otsoitsoeng, meroho e phehiloeng e na le ligrama tse 4 tse sebelisoang carb, 5 dikgerama
- Hass Avocado: 1 e kholo ea avocado e na le ligrama tse 3 tse sebelisoang carb, ligrama tse 12 tsa fiber
- Sipinach le Chard (pheha): Senoelo se le seng sa chopped, sesepa se phehiloeng se na le ligrama tse 3 tse sebelisoang ka carb le ligrama tse 4 tsa fiber. O tla hloka dikopi tse 6 tsa spinach e tala kapa chard ho hlahisa hoo e ka bang senoelo ka mor'a ho pheha.
- Sipinachi (serame): Pelese e le 'ngoe ea 10 ea spinach e na le ligrama tse 3 tse sebelisoang ka carb le ligrama tse 8 tsa thepa.
- Brokoli (e phehiloeng): 1/2 senoelo se kolobisitsoeng, broccoli e phehiloeng e na le gramme e ka sebelisoang carb, 3 dikgerama
- Broccoli (e tala): 1 senoelo sa chopped, broccoli e tala e na le ligrama tse 4 tse sebelisoang carb, 2 grams fiber
- Koliflower (e phehiloeng): 1/2 senoelo se oetsoeng, kolifulare e phehiloeng e na le 1 gramme e sebelisoang carb, 2 dikgerama
- Koliflower (e tala): 1 kopi ea koliflower e tala e na le 2 grams e sebelisoang carb, 2,5 dikgerama
- Li-Blackberries: 1 kopi e tala ea blackberries e na le ligrama tse 6 tse sebelisoang carb, ligrama tse 8 tsa fiber
Hoo e batlang e le Carb e ngata e sebetsang joaloka Fiber
Lijo tsena li na le boholo bo lekanang ba carbs le fiber. Ba fana ka tekanyo e phethahetseng ea tse peli mme ba boetse ba na le khetho e ntle ea lijo tsa hau.
- Asparagus: 1 kopi e sitsoeng ea asparagus e na le 2 grams e sebelisoang carbs, 2 dikgerama fiber
- Celery: 1 kopi e qhibililoeng ea celery e na le ligrama tse 1.5 tse sebelisoang carb, 1.5 dikgerama
- Semela semela (e tala): senoelo sa kopi e le 'ngoe, eggplant e tala e na le 2 grams e sebelisoang carb, 3 dikgerama
- Semela se jalang (pheha): senoelo sa 1 senoelo le eggplant e phehiloeng e na le ligrama tse 5 tse sebelisoang, ligrama tse 3
- Li-mushroom: 1 kopi e tala e nang le li-mushroom tse nang le li-mushroom li na le 1 gramme e sebelisoang carb, 1 gram ea fiber
- Radishes: kopi e le 'ngoe e tala e sliced radishes e na le 2 grams e sebelisoang carb, 2 dikgerama fiber
- Red Raspberries: 1 kopi e khubelu e tala e na le ligrama tse 7 tse sebelisoang carb, 8 dikgerama
- Lettuce ea Romaine: 1 kopi e shredded Lettuce ea Roma e na le 0.5 gram e sebelisoang carbs, 1 gram
Litebelisoa Tse Phahameng Empa Tse Fokolang ho Feta Kelello Carb
Le hoja lijo tsena li le ngata-ngata, li fana ka fiber e fokolang ho feta li-carb e sebelisoang. Ba ntse ba phetse hantle, empa u batla ho boloka carb e nahanne ka kelellong.
- Lekala la Lehlaka: 1/4 senoelo sa raese se na le li-grama tse 8 tse sebelisoang, ligrama tse 6 tsa fiber
- K'habeche (e tala): kopi e le 'ngoe e tala e qhiloeng e na le ligrama tse 3 tse sebelisoang carb, 2 dikgerama tse nang le lisebelisoa
- Hop (pheha) : 1/2 senoelo se phehiloeng k'habeche se na le ligrama tse peli tse sebelisoang, ligrama tse 1
- Peppers ea "Bell": 1 kopi e tala, pelepele e entsoeng ka bell e na le ligrama tse 4 tse sebelisoang carb, 3 dikgerama
- Pea ea Lehloa (khaba e jeoang): 1 senoelo se tletseng, lierekisi tse tala tsa lehloa li na le ligrama tse 3 tse sebelisoang, ligrama tse 2
- Squash ea Zucchini le E 'ngoe ea Squash ea Lehlabula: senoelo se le seng se phehiloeng, se sliced squash ea lehlabula se na le ligrama tse 4 tse sebelisoang ka carb, 3 dikgerama
- Li-Nuts le Peo: Linate le limela li fapana, empa boholo ba tsona li na le fiber.
- Fragole: 1/2 senoelo se tšetsoeng ka fragole se na le ligrama tse 5 tse sebelisoang, e leng ligrama tse 2 tsa fiber
Lisebelisoa tsa Fiber
Maemong a mang, li-fiber li tlatsetsa li ka ntlafatsa litlhoko tsa boleng bo phahameng, bo nang le phepo. Leha ho le joalo, ha ho mohla ba lokelang ho nka sebaka sa ho ja lijo tse phahameng, tse nang le li-antioxidants le limatlafatsi tse ling tse hlokahalang bakeng sa bophelo bo botle.
Ho na le bopaki bo bong ba hore ho nka feela fiber e hloekileng e le pilisi kapa ho fafatsa lijo tse ngata ho feta lijo tsa hau ha ho na melemo e tšoanang le ea ha e le lijo. Hape, lisebelisoa tse phahameng tse nang le lisebelisoa tse kang leballo la koro li na le metsoako (limela). Tsena li ka thibela ho noa ha limatlafatsi tse itseng, 'me limela tse ngata li lokela ho qojoa.
Chitin le chitosan ke lintho tse tloaelehileng tsa fiber. Leha ho le joalo, e tsoa likheng tsa li-crustaceans 'me e lokela ho qojoa mang kapa mang ea fanang ka lijo tse tsoang leoatleng.
Litaelo tsa ho sebelisa Fiber
Le hoja fiber e hlokahala bakeng sa phepo e nepahetseng, ho na le litemoso tse lokelang ho nahanoa ha u eketsa lijo tsa hau.
- Haeba u sa tloaele ho ja fiber e mengata, eketsa chelete eo butle-butle ho thibela matšoenyeho a mala.
- Etsa bonnete ba hore o noa metsi a mangata ha u noa li-fiber kapa u ja lijo tse phahameng-ngata hobane fiber kaofela e nka metsi a mang. Fiber e ka etsahala, ka linako tse sa tloaelehang, e baka bothata kapa ho qeta ha e jeoa ke mokelikeli o sa lekaneng.
- Kaha fiber e ngata e ka fokotsa ho noa meriana e meng, ho molemo ho noa meriana ka hora kapa pele ho lihora tse peli ka mor'a fiber.
Lentsoe le Tsoang ho
U ke ke ua hlola u e-na le mehloli e metle ea fiber ha u le lijo tse fokolang tsa carb haeba u kenyelletsa meroho, litholoana, le ramone metseng ea hau ea lijo. Plateng ea hau e tla ba mebala-bala le e ipiletsang mme u ka thabela lijo tse fapa-fapaneng.
> Mehloli:
> Dahl WJ, Stewart ML. Sebaka sa Sekolo sa Thupo le Dietetics: Bophelo bo Botle ba Ts'oaetso ea Lijo. Journal of Academy of Nutrition le Dietetics . 2015; 115 (11): 1861-1870. doi: 10.1016 / j.jand.2015.09.003.
> Ntlafatsa Bophelo ba Hao ka Fiber. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/improving-your-health-with-fiber.
> Mcrorie JW. Tsela e thehiloeng ho Bopaki ba Lisebelisoa tsa Fibere le Melemo ea Bophelo bo Botle ba Melemo, Karolo ea 2. Netefatsi Kajeno . 2015; 50 (2): 90-97. le: 10.1097 / nt.0000000000000089.
> USDA Food Composition Database. Lekala la United States la Temo. https://ndb.nal.usda.gov/ndb/search/list.
> Wald A. Thuto ea Mamello: Lijo tse phahameng tsa phepo (Beyond the Basics). E maemong. https://www.uptodate.com/contents/high-fiber-diet-beyond-the-basics.