Fiber na-agụnye akụkụ osisi nke ahụ gị na-enweghị ike igwu. Ọ bụ akụkụ dị mkpa nke ihe oriri na-edozi ahụ, gụnyere ọrịa shuga, ma ọ dịghị ihe nchọpụta nke na-akwado ọnụọgụ nke ụbụrụ nke na-eme ka ọbara shuga dịkwuo mma. The Academy of Nutrition and Dietetics na-atụ aro na onye nwere ọrịa shuga kwesịrị iri na gram 14 kwa kwa calorie 1000 kwa ụbọchị, ya mere, dịka gram 25 ruo 35.
Nke ahụ bụ otu ihe maka nri ndị na-abụghị ọrịa shuga. Ihe ka ọtụtụ ná ndị mmadụ adịghị enweta eriri zuru ezu: nchịkọta nkezi dị nanị 14 grams kwa ụbọchị.
O kwere omume na ịba ụba nke eriri nwere ike ime ka shuga dịkwuo ọbara n'ọbara, mana ị ga-ewe ihe dị ka 44 na 50 grams nke eriri kwa ụbọchị, nke siri ike ime na nri nkịtị. Ihe mgbakwunye ụrọ dị, ma ịkwesịrị ịgwa onye na-ahụ maka ahụike gị tupu iwere eriri ahụ, karịsịa ma ọ bụrụ na ị nọ na ọbara ọ bụla na-agbada ọgwụ ma ọ bụ insulin. Ịnweta eriri dị ukwuu nwere ike ime ka ụfọdụ nsogbu nchịkwa nchịkwa nke na-ebute bloating, gas, na mgbu abdominal.
Mmetụta Ọkpụkpụ Na-eri Mkpụrụ Karịa
Ọ bụ ezie na ịmalite itinye eriri gị nwere ike ọ gaghị emetụta ọkwa shuga gị ọbara, ọ nwere ike inyere gị aka ijikwa ọkwa cholesterol gị. Nke a dị mkpa n'ihi na ọrịa shuga na ọrịa obi na-ejikọkarị ọnụ, na cholesterol dị elu bụ ihe kpatara ọnya obi.
Na-eji ihe dị ka 25-30 grams nke eriri kwa ụbọchị nwere ike inye aka belata cholesterol na LDL cholesterol dị pasent ole na ole. Ngwa kacha mma maka nke a bụ eriri a na-edozi, ị ga-ewerekwa ihe dị ka 7 ruo 13 grams nke ụdị a kwa ụbọchị.
Osisi na-enye ụba maka nri gị, ya mere ị na-eri mkpụrụ osisi, akwụkwọ nri, mkpụrụ osisi dum, mkpụrụ, mkpụrụ, na mkpo ga-eme ka ụbụrụ gị baa ụba.
A na-achọta ụbụrụ na-esi ike n'ime mkpụrụ, mkpụrụ, ọka wit na akwụkwọ nri, na eriri soluble (nke kachasị mma iji belata cholesterol) na ọka, mkpụrụ citrus, apụl, ọka bali, psyllium, mkpụrụ flax na agwa.
> Isi mmalite:
> Ụlọ Akwụkwọ Academy of Food and Dietetics Evidence Analysis Library. "Ntuziaka Dọkịta Mbetitus (DM): Ọrịa na Ọrịa shuga."
> Òtù Ndị Ọrịa Shuga America. "Ntuziaka na mmepụta nri maka ọrịa shuga: Nkwupụta Ọnọdụ nke Òtù Ndị Na-arịa Ọrịa Shuga America." Diabetes Care 2007; 30 Suppl 1: S48-65.
> Institute of Medicine of the National Academies. "Ntuziaka maka nri maka nri, Carbohydrate, Fiber, Fat, Acids Acids, Cholesterol, Protein, and Amino Acids."