Masibhekane nakho: Ukudla ukudla okuphekwe kahle kunzima ngokwanele; ukuzama ukwenza isiqiniseko sokuthi umuntu odlayo okhethayo wenza okufanayo kunzima nakakhulu. Sonke singathanda ukuphila ngokudla okungaguquki kwe-mac noshizi nezinkukhu zenkukhu, kodwa-engozini yokuba i-TMI lapha-ube usubhekana nayo yonke indaba yokuthi ingane yakho ingekho, uh, njalo . Ngokujabulisayo, kunokudla okuningi kwe-fiber yezingane okuzogcina izinhlelo zabo zokugaya zisebenza kahle. Konke kuyindaba yokwazi ukuthi malini i-fiber ukuhlose-futhi ube ne-arsenal ye ukudla okulula usulungele ukukhonza izingane zakho usuku lonke.
Izingane zidinga i-fiber engakanani?
Ngenkathi ukusesha okusheshayo kwe-inthanethi kuzokunikeza imiphumela ehlukahlukene yokudla, isibuyekezo sikahulumeni 2020-2025 Izinkombandlela Zokudla Zabantu baseMelika inikeza izincomo ezithile eziqinile.
Uma ingane yakho...
- Izinyanga eziyi-12 kuye kwezingama-23*: Khomba amagremu angu-19 efayibha ngosuku
- Iminyaka emi-2 kuya kwemi-3: 14 amagremu/ngosuku (kuwo wonke amakhalori ayi-1,000 adliwe)
- Iminyaka emi-4 kuye kweyi-8: amagremu angu-17 ngosuku kuwo wonke ama-kilojoule angu-1,200 adliwe amantombazane; Amagremu angu-20 ngosuku kuwo wonke ama-calories angu-1,400 adliwe abafana
- Iminyaka engu-9 kuye kweyi-13: amagremu angu-22 ngosuku kuwo wonke ama-kilojoule angu-1,600 adliwe amantombazane; 25 amagremu/ngosuku kuwo wonke amakhalori angu-1,800 adliwe abafana
- Iminyaka eyi-14 kuye kweyi-18: Amagremu angu-25/ngosuku kuwo wonke ama-kilojoule angu-1,800 adliwa amantombazane, amagremu angu-31/ngosuku kuwo wonke ama-kilojoule angu-2,200 adlelwa abafana.
*Izingane ezinonyaka ongu-1 kuya kwezinyanga ezingu-23 ubudala, nakuba, azinawo umgomo omisiwe wekhalori kodwa zinconywa ukuba zidle amagremu angu-19 efayibha nsuku zonke ukuze zondleke ngokwanele.
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Kungani i-fiber ibalulekile ekudleni kwezingane?
Ngokusho kwe-Pediatric Dietitian ULeah Hackney , i-fiber ibalulekile ekudleni kwezingane ngenxa yezizathu eziningi esikhulume ngazo ngenhla, okuhlanganisa ukusiza ukulawula ukuphuma kwamathumbu, ukusiza ekugayeni ukudla kanye nokulwa nokuqunjelwa.Ifiber empeleni ingaba usizo ezinganeni ezisacathula eziqeqeshela ubhodwe kanye nokusiza abadlayo ukuthi babe namadlambi, njengoba ukuqunjelwa kungaba yimbangela yokungabi nasithakazelo ekuzameni ukudla okusha, kusho uHackney. Ukuqunjelwa okungamahlalakhona kungaholela ezinkingeni eziningi ezingathi sína, ngakho ukuvivinya umzimba, amanzi amaningi kanye nokudla okune-fiber ephezulu, kungasiza ekuvimbeleni lokhu ekuphazamiseni impilo yengane yakho iyonke.
Ukudla Okungcono Kakhulu Okune-Fiber Kwezingane
Nazi izincomo zika-Hackney zokudla okune-fiber ephezulu izingane ezizokulangazelela ngempela ukudla (isithembiso!).
Izithelo
Ngokungafani nemifino, izithelo ziwukudla okumnandi izingane ezivame ukukuthanda. Njengemifino eminingi, noma kunjalo, izithelo eziningi ziwumthombo omuhle kakhulu we-fiber. U-Leah uncoma ukuxuba izithelo ezilandelayo ekudleni kwezingane zakho.
izithombe ze-wilatlak villette/getty1. Amajikijolo
½ inkomishi ine-fiber engaba yigremu elingu-1
2. Amajikijolo
½ inkomishi inamagremu angu-4 wefiber
3. Amajikijolo
½ inkomishi inamagremu angu-4 wefiber
I-Studio Omg/EyeEm/Getty Images4. Amawolintshi
½ inkomishi eluhlaza ine-fiber engaba ngu-1.5 amagremu
U-Oleg Zaslavsky/EyeEm/Getty Izithombe5. Izinsuku
¼ inkomishi inamagremu angu-3 wefiber
Natalie Board/EyeEm/Getty Images6. Ama-apula
½ inkomishi esikiwe iluhlaza inamagremu angu-1.5 wefiber
U-Aleksandr Zubkov/Getty Izithombe7. Amapheya
Ipheya eliphakathi nendawo licishe libe namagremu angu-5.5 wefiber
Uma izithelo eziqondile ziqala ukucikeka, cabanga ukufaka amajikijolo ku-yoghurt noma ngisho nokucwilisa ama-apula kubhotela le-alimondi noma ibhotela lamakinati—i-fiber eyengeziwe ukuze uphumelele!
Oats kanye Okusanhlamvu
Okusanhlamvu okune-fiber ephezulu kanye ne-oats kuwukushintshana okumnandi kokunye kokudla kwasekuseni kwethotshi lakho okuthandayo.
U-Elena Weinhardt/Getty Izithombe8. I-Kashi Cereal
½ inkomishi ine-3-4 amagremu we-fiber
Vladislav Nosick/Getty Izithombe9. Ummbila
½ inkomishi inamagremu angu-4 wefiber
Ukuhlanganisa izithelo zabo nama-oats kanye nokusanhlamvu kungenye indlela elula yokushintsha ukudla okunefiber ephezulu ukuze kungagugi. Futhi, ukubona izithelo ezijwayelekile kuwumkhuba omuhle kakhulu wokwenza ngisho nabadlayo bakho bazame ukudla okusha—njenge-oatmeal.
Amadiphu
Kubazali abafuna inketho enomsoco yokwengeza i-fiber ekudleni kwezingane zabo, ama-chickpeas azokwenza lokho kanye. Futhi ayikho indlela elula ukwedlula ukubethula ngendlela yediphu.
izithombe ze-istetiana/getty10. I-Hummus
2 wezipuni cishe 2 amagremu of fibre
Imbewu
Impela, imbewu ingase ingabi yinto yokuqala oyicabangayo lapho ucabangela ukudla okuzokwenza izingane empeleni like, kodwa lucky for omama nobaba emhlabeni wonke, abaningi kungenziwa kufihlwe Ungadla munchkins yakho kakade udle nsuku zonke.
Izithombe ze-Oatmeal / Getty Izithombe11. Imbewu ye-Chia
1 ½ wezipuni unamagremu angu-4-5 we-fiber
Imbewu ye-Chia, ikakhulukazi, iwumthombo omuhle kakhulu we-fiber futhi ingangezwa kuma-yogurts, ama-smoothies, ama-puddings, noma okunye ukudla okulungele izingane. U-Hackney uncoma ukutshela abancane bakho ukuthi lawo ma-specs amancane ama-crunchy angamafafaza uma ebuza.
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