Usandifungire zvisizvo: Kuchinjira kune vegan kudya kune mabhenefiti ako. Tinoziva kuti zviri nani kune zvakatipoteredza, zvinogona kudhura zvishoma (mapuroteni emiti anowanzove akachipa kupfuura mapuroteni emhuka), uye kana akaitwa nemazvo, kudya kwevegan kwakanakira muviri.
Zvakaipa? Zvinogona zvakare kuda shanduko huru kubva pamadyiro awanga uchidya kare, izvo zvinogona kuve nemhedzisiro yakakura pane yako digestive system. Ndicho chikonzero chichemo chinowanzoitika vanhu pavanotanga kudya kwevegan ndiko kuvimbiswa.
Dietary fiber uye kugaya
Kuenda vegan kunogona kushandura fiber yako kudya zvakanyanya, izvo zvinogona kutungamira kune zvinonyatso chinja shanduko mupoop yako.
Fiber chikamu chechikafu (kazhinji chirimwa-chakavakirwa) icho, kune chikamu chikuru, chisina kugayiwa mudumbu remukati. Kune marudzi maviri makuru efiber yekudya: inonyungudika uye isinganyungudika. Ose ari maviri akakosha pakugaya, asi haazvibate nenzira imwechete mumuviri wako.
Soluble faibha
Iyi mhando yefiber inonyungudika mumvura, saka kamwe muGI turakiti, inotora mvura uye inoshanduka kuita gel. Izvi zvinononotsa kugaya uye zvinoita kuti unzwe wakaguta kwenguva yakareba. Zvokudya zvinosanganisira oat bran, nzungu, mhodzi, bhinzi, nyemba, pizi, nemimwe michero nemiriwo.
Insoluble faibha
Mhando iyi yefiber hainyungudika mumvura, saka inowedzera kuwanda kune chituru uye inoita seinomhanyisa kufamba kwechikafu nemudumbu nemuura. Inobatsirawo "kutsvaira" gastrointestinal turakiti yakachena yecarcinogens uye mamwe machetura. Zvokudya zvinosanganisira bran yegorosi, miriwo, uye zviyo.
Zvikonzero zvekuzvimba mu veganism
Pane zvinhu zviviri zvakakosha mukuvhara panguva yekudya kwevegan. Izvi zvinoenderana zvakananga nehuwandu hwefiber iyo miriwo inogona kupa.
Iwe unowana fiber yakawandisa uye kwete mvura yakakwana
Zvikafu zvine hutano zvevegan zvinowanzove zvakakwirira mufiber. Muchokwadi, chinyorwa chaKurume 2014 chakaburitswa muNutrients chakaenzanisa hutano hwekudya kwevegan kudya kune vegetarian, semi-vegetarian, pescatarian, uye omnivorous kudya. Vatsvagiri vakawana kuti vegan dieters vanodya yakanyanya fiber, anenge 41 magiramu pazuva, nepo omnivore dieters inodya zvishoma pamagiramu makumi maviri nenomwe pazuva paavhareji.
Izvi zvinovaka patsvagiridzo yapfuura inoratidza kuti kudya kwevegan kunowanzo kuve kwakakwira mufiber, kunyangwe zvichienzaniswa nekudya kwemuriwo.
Kuwana fiber yakakwana kwakakosha kuti ugare wakajairwa, asi inoshanda chete kana uri kuwanawo mvura yakakwana. (Ndosaka zvichigara zvichikurudzirwa kunwa mvura zhinji kana uchitora fiber supplement.) Mvura inoita kuti chituru chipfave uye kuve nyore kupfuura, uye kuwana fiber yakawandisa pasina mvura yakakwana kunogona kuita kuti utete.
Kugadzirisa: Kuti udzivise izvi, ita shuwa kuti uri kuwana mvura yakakwana. General nhungamiro inokurudzira 2-3 malita emvura pazuva, asi munhu wese akasiyana uye akasiyana zvinhu zvakaita sekurovedza muviri, kurwara uye nharaunda yako zvinogona kukanganisa hydration yako.
kwete fiber yakakwana
Isu takangotaura kuti kudya kwevegan kunowanzove kwakakwira mufiber, asi mumakore achangopfuura, chikamu chekudya-chikafu chakaputika muzvitoro zvikuru, kubva kune dzimwe nzira dzenyama kuenda kune dzakaomeswa nechando, yoghurts, chizi, uye jerky.
Uku kutsva uye kukura kunopa sarudzo uye kuchinjika kune vegans, vemiriwo, uye vanodya-zvinomera, asi izvi zvitsva zvekudya hazvisi nguva dzose zvine hutano. Izvo zvinonyanya kugadziriswa zvakanyanya, izvo zvinoreva kuti havawanzo kupa chiyero chakafanana chekudya sechikafu chakazara (uye ramba uchifunga kuti tsvakiridzo yakawanda yakaitwa pamusoro pezvakanakira kudya kwevegan kwakavakirwa pane zvese zvekudya).
Izvi zvitsva zvinogadzirwa nezvirimwa zvinogona kuderedza huwandu hwefiber (uye zvimwe zvinovaka muviri) zvaunodya nekuda kwezvikonzero zviviri:
- Vanoshaya fiber pachavo.
- Vari kutsiva chikafu chepamusoro-fiber kubva pakudya kwako.
Kugadzirisa: Kana iwe uri mutsva kukudya kwevegan kana wanga uri pakudya kwevegan uye ukatanga kubatanidza zvimwe zvezvikafu zvakagadziridzwa zvezvirimwa, tarisa kuti uri kubatanidza zvakadii uye kuti unozvienzanisa sei nezvimwe zvese. zvekudya mukudya kwako.
Kana iwe uri kusangana nekuvhara, chengetedza kuti yakawanda sei fiber yauri kushandisa uye edza kuderedza pane izvi zvimwe zvakagadziriswa zvekudya.
chikafu chekuvandudza
Insoluble fiber inogona kuwanikwa mumhando dzakasiyana dzemichero, miriwo, nyemba, uye zviyo. Heino rondedzero yezvikafu-zvikafu zvakakwirira muinsoluble fiber uye zvinosimudzira hutano hwekugaya.
Zviyo
El gorosi bran inogona kuwanikwa muzviyo zvebran senge bran flakes, oat bran, uye All-Bran cereal. Tinogona kuwana inenge hafu yezvinodiwa zvedu zvefiber nekapu imwe chete yezviyo izvi. Zviyo zvezviyo zvegorosi zvinenge zvakakura uye zvakaoma, saka tichabatanidza zviyo izvi neyogati kana muchero nemukaka wechirimwa, tosanganisa musmoothie, kana kuushandisa pamusoro pebhodhoro resmoothie.
Nzira iri nyore yekuwedzera yako fiber kudya ndeyekusarudza oatmeal kwemangwanani kana masnacks. Oats ine insoluble fiber yekubatsira nekugaya uye zvakare yakakwirira mu soluble fiber, iyo yakaratidzwa kuderedza ropa recholesterol.
Mukuwedzera, tinogona kusanganisira zviyo zvakakwana mumativi ndiro, saladi, chingwa uye crackers. Tichasarudza pasta yegorosi kana spaghetti, mupunga webrown, chingwa chegorosi uye zviyo zvakaita seamaranth, teff, quinoa, bulgur kana bhari.
Frutas
La apuro muchero unotapira, wakatswinya une anenge magiramu mana efayibha paapuro hombe risina kupepetwa. Ganda ndiko kune fiber zhinji, saka yeuka kuichengeta. The bananas Vanogadzira chikafu chakanakisa chemashure-yekushanda kana mangwanani sechikamu chekudya kunovaka muviri-based breakfast. Bhanana rine magiramu matatu efiber.
Kune rumwe rutivi, fiber ye ma berries zviri paganda rako. Raspberries, blackberries, strawberries, uye blueberries zvinogona kuwedzerwa zvitsva kana chando kune zviyo uye yogurt, kana kudyiwa ivo pachavo.
Muriwo
ari Bhinzi tsvuku tsvuku muruvara uye yakatsetseka mukugadzirwa vanogona kuwedzerwa kune soups, salads, stews uye mupunga ndiro. Haisi chete iyo yakakwirira mufiber, asi inopawo mapuroteni, B mavitamini, uye iron. Pane kudaro, navy beans idiki, bhinzi yeoval inoshandiswa kugadzira bhinzi dzakabikwa, soups, uye stew. Imwe kapu yebhinzi idzi ine magiramu anenge makumi maviri efiber.
ari lens Imbeu diki, nhete dzinogona kuva dzegirinhi, shava, dzvuku, orenji, kana kuti yero muruvara. Ivo vanogona kuwedzerwa kunenge chero chirimwa-based dish sesosi yeprotein uye fiber.
Verduras
A cup a Brussels inomera yakabikwa ine magiramu matanhatu efiber. Muriwo uyu unonaka unogona kugochwa kana kugochwa woshandiswa sendiro yepadivi. Muchando uye muzhizha mhando dzakasiyana dze manhanga. Nguva yechando squashes yakapfuma mufiber, mavitamini, uye zvicherwa. Inogona kugochwa, kubikwa, kana kubikwa uye kushandiswa musobho, stews, casseroles, uye saladi.
A cup a broccoli yakabikwa ine magiramu mashanu efiber. Broccoli muriwo wakasiyana-siyana unogona kuwedzerwa kunenge chero ndiro - inogona kubikwa, yakabikwa uye yakagochwa kana kukandwa pagrill kuitira crispy texture.
Nuts
Misi, maonde akaomeswa, maapricots akaomeswa, prunes, uye mazambiringa akaomeswa akanakisa manyuko efiber, pamwe chete nezvimwe zvakakosha zvinovaka muviri sesimbi uye antioxidants. Kudya ¼ kapu yemichero yakaomeswa zuva rese, kana kuiwedzera kune yogati kunogona kupa yakakwira fiber yemukati mangwanani.
Kune rumwe rutivi, 2-scoop kushumira ye Flaxseed pasi ine 3,8 magiramu efayibha uye chiyero che omega-3 fatty acids. Isu tichawedzera kushandiswa kwefiber nekuwedzera pasi mbeu yeflakisi kune zviyo, oatmeal kana tortilla.
¼ mukombe we maamondi ine ganda pairi rinoshanda sechikafu chine hutano uye chinogutsa chinotakurwa nefiber nemafuta akanaka. Tinogonawo kuwedzera nzungu idzi kune zviyo kana oatmeal.