Fiber ndeimwe yehutano husingafanirwe kushayikwa mukudya kwemumwe munhu, muvakuru uye muvana. Iyo carbohydrate inobatsira kupinza mafuta, kudzivirira cholesterol uye nekukurumidza kugutsa chishuwo.
Muchinyorwa chinotevera tichakurukura kukosha kwefibre muhutano hwevana uye ndeapi marudzi ezvikafu akapfuma mairi.
Nei fiber ichifanira kuve iripo mukudya kwevana
Kune zvikonzero zvakawanda nei fiber isingakwanise kusavapo mukudya kweumwe mwana:
- Inosimudzira matumbo ekufambisa
- Chengetedza huwandu hweshuga muropa
- Inobatsira kudzivirira kupatira muvana
Zvakajairika kuti vana vatambure nekuzvimbirwa, kunyanya mumatanho matatu akasiyana akadai se: padanho rekurumwa kwevacheche, apo jira rinobviswa uye pakutanga kwechikoro.
Tichifunga izvi, nyanzvi dzinopa zano kutevera chikafu chakapfuma mu miriwo, michero, nyemba, nzungu uye tsanga dzakakwana. Kudya uku kwakapfuma nefibre, izvo zvinoita kuti kugaya kwekudya kuve kwakanaka uye mwana anogona kudzinga zvituru pasina dambudziko. Kunwa mvura zvakare kwakakosha kana zvasvika pakudzivirira kupatirwa nematambudziko.
Fiber makirasi
Kune mhando mbiri dzefibre:
- Soluble fiber inonyungudika zvakanaka mumvura uye inobvumira kukura kwehutachiona hwakanaka mumatumbo. Fibha inogadziriswa inogona kuwanikwa mune zvekudya senge oats, nyemba, kana michero yesitrus.
- Iyo imwe mhando ye fiber haina insoluble. Seizvo zita rayo rinoratidzira, irwo rudzi rwefibre risingakwanise kunyungudika mumvura. Insoluble fiber inowanikwa muzviyo nemichero.
Ndezvipi zvekudya zvakapfuma mu fiber zvisingakwanise kushaikwa mukudya kwemwana
Kune akatiwandei ezvikafu zvakapfuma mune fiber izvo zvisingakwanise kusipo pane kudya kwemwana:
- Zvibereko zvakaita maapuro, plums kana kiwis.
- Muriwo senge karoti, pizi kana squash.
- Mitezo yakaita bhinzi kana nyemba.
- Zviyo zvakaita oatmeal kana mupunga.
Matipi ekuunza fiber mukudya kwevana
Izvo zvakakosha kuunza fiber kubva pazera diki kwazvo. Kana vasvika pagore rekutanga zera, vabereki vanofanira kutanga kupa mwana wavo chikafu chine fiber zvakaita semuriwo kana michero. Sezvo mwana anokura, iyo fiber yekushandisa inofanira kuve yakakwira.
Nyanzvi dzinopa zano kupa vana miriwo uye nyemba kaviri kana katatu pasvondo. Panyaya yekudya kwemangwanani, zvakanaka kuunza zviyo zvakakwana. Izvo zvakakoshawo kuti vajaire kudya yakazara gorosi chingwa uye pasta kubva pazera diki.
Muenzaniso wekudya kwakapfuma mu fiber ungave unotevera:
- Panguva yekudya kwemangwanani girazi remukaka rine fiber pamwe neiyo yakazara gorosi toast nemafuta uye madomasi.
- Kwemasikati vanogona kuwana chitsama chenzungu kupa muviri huwandu hwakanaka hwefibre.
- Panguva yekudya kwemasikati saradhi ine ndiro yemabhinzi kunge nyemba kana nhokwe.
- Kwechikafu unogona kuva nezvimwe zviyo zvine fiber nemukaka kana yogati ine muchero wakachekwa.
- Panguva yekudya kwemanheru vanogona kuva French omelette ine ham.
Iyo menyu yakapfuma mu fiber iyo inobatsira iyo diki kusimudzira ese matumbo ekufambisa uye kudzivirira kupatirwa. Rangarira kuti chero chikafu chemwana chinofanirwa kuve chakagwinya uye chakaringana sezvinobvira kuti uwane kukura kwakakwana uye kukura. Fiber rudzi rwechikafu chisingakwanise kushomeka mukudya kwemwana. Pane dzimwe nguva kudzimbirwa kunotambura nekadiki kunokonzerwa nekushaikwa kwefibre inodyiwa.