N'oge ụfọdụ, ị nwere ike ịnụ na ị kwesịrị iri nri dị elu, mana ma eleghị anya, ị maghị ihe kpatara ya ma ọ bụ otú.
Oke bụ akụkụ na-adịghị agwụ agwụ nke carbohydrate dị na mkpụrụ osisi , akwụkwọ nri, mkpụrụ osisi dum, mkpo, mkpụrụ, na mkpụrụ. Fiber na-enyere gị aka ijide gị, dọpụ cholesterol pụọ n'obi gị, na-akwalite ụbụrụ mgbe nile ma nwee ike inye aka dozie ọbara glucose.
A na-atụ aro ka anyị jiri ihe dị ka 25-38g / ụbọchị nke eriri. Ma nchọpụta achọpụtawo na ndị ahụ nwere ọrịa shuga Ụdị nke Abụọ, ihe dị nro nke 30-50g / kwa ụbọchị - nwere ike ime ka ogo glucose dịkwuo ala tụnyere nri dị ala.
Dị ka Ụlọ Ọrụ American Academy of Food and Dietetics si kwuo akwụkwọ, a kwenyere na mgbe a na-eri nri ndị na-emepụta ụba elu, ọnụego nke glucose na-apụta n'ime ọbara na-adị nwayọọ na insulin secretion. Akara na-egbu oge na-eri ihe na mgbaze. Ihe àmà nke ihe atụ na-egosi na oge na mgbaze na-ebelata absorption nke glucose, na-eme ka ndị na-aṅụ ọbara ọbara na-esite na ya ma mee ka mma glucose dị ogologo.
Mgbe ị na-agbakwunye ụbụrụ gị nri, ọ dị mkpa ime ya nwayọ. Ịgbakwunye eriri ngwa ngwa nwere ike ime ka gas, bloating na discomfort. N'otu oge, mụbaa mmiri mmiri gị ka ị na - amụba ihe oriri gị; nke a ga - enyere aka ịmegharị ala tractes gị.
Igwe Igwe Igwe Igwe
Ọ bụrụ na ị na-agbaso nri carbohydrate na-agbanwe agbanwe, o nwere ike ị gaghị agụrịrị grams grams. Ma, ị nwere ike. Jiri akara maka ihe oriri nke nwere ha. A na-edezi eriri n'okpuru ọtụtụ carbohydrates. Cheta iji jide n'aka na ị na-akwụ ụgwọ maka ibu ọrụ. Dịka ọmụmaatụ 2 Tsp nke bọta almond nwere 3g nke eriri, ma ọ bụrụ na ị na-eri 1 T karịa ị na-enweta 1.5g nke eriri.
Nri nke na-enweghị mkpado dị ka mkpụrụ osisi na akwụkwọ nri nwere ike gbakọọ site na iji ngwa dịka ngwa , akwụkwọ, na weebụsaịtị.
Atụmatụ maka ịhọrọ nri nri dị elu
Mgbe ịzụtara achịcha, ọka ọṅụṅụ, ọka na nri nri ndị ọzọ, na-azụ ịzụta ihe oriri nke nwere ọ dịkarịa ala 3g nke eriri (5g ọbụna karịa!). Ị na-achọ ka ọtụtụ n'ime ọka gị na-agụnye mkpụrụ zuru ezu. N'iji ya kwuo, mkpụrụ ọka dum nwere 100% nke kernel mbụ - niile bran, germ, na endosperm. Na-edebe ọka na-emebeghị boosts ekwukwa n'akwụkwọ uru. N'ezie, mkpụrụ osisi dum nwere ụfọdụ antioxidants bara uru bụ ndị anaghị ahụ mkpụrụ osisi na akwụkwọ nri, yana vitamin B, vitamin E, magnesium, ígwè, na eriri.
Ị nwere ike ịchọta nri dị ka ọka zuru ezu site na ịchọta stampụ ọka dum ma ọ bụ na-ele ihe ndepụta mpempe akwụkwọ. Ihe mgbochi mbụ kwesịrị ikwu "dum." Dịka ọmụmaatụ, dum oat, whole rye, wheat dum.
Ihe atụ nke ọka zuru ezu gụnyere:
- Amaranth
- O doro anya
- Buckwheat
- Ọka
- Millet
- Oats
- Osikapa
- Rye
- Sorghum
- Siri
- Triticale
- Ugbo, tinyere ụdị dị iche iche dịka mkpụrụ okwu, emmer, farro, einkorn, Kamut, durum na bulgar, gbawara ọka wit na ọka wit
- Osisi osikapa
Ihe oriri nke nwere eriri eriri
Ọtụtụ nri nri dị n'ahịa na-agbakwunye ụrọ agbakwunyere sitere na osisi (dịka mkpụrụ osisi, mkpụrụ osisi dum, na mkpo).
A na-akpọ ihe oriri ndị a dịka ihe eji arụ ọrụ ma ọ bụ ndị na-eguzogide ọgwụ. Ma ụdị ma ọ bụ na ọ bụghị ụdị ihe ndị a amịpụtara nwere otu uru ahụ (n'ihi na ex: nchebe megide ọrịa obi) dị ka eriri si nri zuru ezu ka a na-aghọtabeghị. Chọsie ike iri ihe oriri zuru oke mgbe ọ bụla i nwere ike.
Otu esi enweta eriri zuru oke kwa ubochi
Isi ihe na-eri nri zuru oke bụ iri nri dị iche iche dị mma, dị ka mkpụrụ osisi, akwụkwọ nri, mkpụrụ osisi dum, mkpo nri na mkpụrụ na mkpụrụ kwa ụbọchị. Mee ya ihe mgbaru ọsọ ị na-eri ma ọ dịkarịa ala otu mkpụrụ osisi ma ọ bụ ihe oriri na nri ọ bụla. N'okpuru ebe a, ị ga-achọta ụbọchị ntanetị nke nri dị oke elu.
Biko mara na tupu ị malite nri ọ bụla ọ bụla ị ga-ebu ụzọ kwuo okwu na dọkịta gị.
Ihe Nlereanya Nlekọta Dị Elu
Ihe nchịkọta ihe atụ a maka ihe dị ka 50 grams nke eriri.
3 acha ọcha na-acha ọcha nke nwere 1/3 ube oyibo (3g fiber), 1/2 cup broccoli (2.5g fiber) na 1/2 cup diced tomato (1g fiber)
2 mpekere achịcha ọka dum (~ 6g fiber)
1/2 iko nke raspberries (4g eriri)
Ngwakọta ihe ọkụkọ ọkụ ọkụ juru
1 elu eriri dum mkpụrụ osisi kechie (5g eriri)
1/2 iko agwa (8g fiber)
1/2 iko sauteed mushrooms (1g eriri)
1/2 cup sauteed pepper (1g fiber)
3 oz nke ọkụkọ grilled
1 apụl (4g fiber)
12 almọnd ma ọ bụ 1 Tsp almọnd ma ọ bụ bred peanut (2g fiber)
Nri abalị
5oz salmon
6 asparagus spears (3g fiber)
2/3 iko quinoa na fesaa nke ewu cheese na 1/4 iko chopped artichokes (8g eriri)
Nri: 1/2 iko strawberries (1.5g eriri)
Ọnụ ọgụgụ zuru ezu: ~ 50g / fiber ụbọchị
> Isi mmalite
> American Academy of Nutrition and Dietetics. Ọnọdụ nke American Dietetic Association: Ahụike
Mmetụta nke eriri nri nri. J Am Diet Assoc. 2008; 108: 1716-1731.
> Mkpụrụ ọka dum. Mkpụrụ zuru ezu 101.