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Permanent Link: http://ufdc.ufl.edu/IR00002253/00001
 Material Information
Title: Ki Sa Ke ou Konnen de Manje ki Gen Fib Ladan Yo?
Physical Description: Fact Sheet
Creator: Hillan, Jennifer
Publisher: University of Florida Cooperative Extension Service, Institute of Food and Agriculture Sciences, EDIS
Place of Publication: Gainesville, Fla.
Publication Date: 2003
 Notes
Acquisition: Collected for University of Florida's Institutional Repository by the UFIR Self-Submittal tool. Submitted by Melanie Mercer.
Publication Status: Published
General Note: "First published: June 2001. Revised: January 2003."
General Note: "FCS8689-hai"
 Record Information
Source Institution: University of Florida Institutional Repository
Holding Location: University of Florida
Rights Management: All rights reserved by the submitter.
System ID: IR00002253:00001


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1.This publication is FCS8689-Hai, one of a series of the Depart ment of Family, Youth and Community Sciences, Florida Cooperati ve Extension Service, Institute of Food and Agricultural Sciences University of Florida. First published: June 2001. Revised: January 2003. Reviewed by Linda Bobroff, PhD, RD, LD/N, associate professor, Department of Family, Youth and Community Sciences. Tr anslated by: Ducrepin Fleurinord. Translat ion reviewed by: Jeanelie Gilles, MA, ABD, Dept. of Romance Languages & Literatures. Please visit the EDIS Web site at http://edis.ifas.ufl.edu 2.Jennifer Hillan, MSH, RD, LD/N, coordinato r, Educational/Training Program s, Department of Family, Youth and Community Science s, Cooperative Extension Service, Institute of F ood and Agricultural Sciences, Univer sity of Florida, Gainesville, 32611.The Institute of Food and Agricultural Sciences is an equal oppor tunity/affirmative action employer authorized to provide resea rch, educational information and other services only to individuals and in stitutions that function without regard to race, color, se x, age, handicap, or national origin. For information on obtaining other extensi on publications, contact your c ounty Cooperative Extension Servi ce office. Florida Cooperative Extension Service / Institute of Food and Agricultural Sciences / Un iversity of Florida / Christine Taylor Waddill, Dean FCS8689-HaiKi Sa Ke ou Konnen de Manje ki Gen Fib Ladan Yo?1Jennifer Hillan2Fib Genyen anpil non. Yo te konn rele yo, manje pay, kounye-a, yo rele yo manje ki gen fib. Kelkeswa jan yo rele yo, manje ki gen fib emptan pou sante moun. Li plis pou-w ka konprann.Ki sa ki Manje Ki gen Fib? Fib, se yon non ke yo anplwaye anjeneral, pou diferan tip manje ki gen Kaboidrat ladan-yo e ke ko nou nou paka dijere. Pa ekzamp, fil seleri ak grenn frz, ft ak fib.Ki Kote Ke Nou ka Jwenn Fib?Ou kapab jwenn fib yo, natirlman nan anpil plant ki bay manje, tankou grenn yo, legim, fwi. Fwi ak legim ke ou ka manje ak tout po yo, epi grenn yo tou se yon bon sous pou jwenn fib. Ou kapab ajoute fib nan manje tou, oubyen ou kapab jwenn yo nan fom sipleman.Poukisa Nou Bezwen Fib Yo?Anpil tip fib yo emptan pou lasante moun, piske yo ede nou: pa manje twp, pou ou vin gwo, kapab ede-w kont konstipasyon, emoroyid ak divetikuloz kenbe kolesterol ou a yon nivo nmal, kapab ede-w redwi risk pou ou gen pwoblm sante. kontwole nivo glikoz (sik) ki nan ko-w, kapab ede-w kontwole ak redwi risk pou ou genyen diabt. Fib yo tou, kapab ede-w kontrole pwa ko-w. L ou manje anpil manje ki genyen anpil fib ladan yo, li kapab ede-w viv pi lontan. L ou ranplase manje ki genyen anpil grs ak sik pa manje ki genyen anpil fib ladan yo, ou kapab redwi kalori ke ou konsome. Pou ou genyen bon sante, se emptan ke ou manje tout kalite manje ki sti nan jaden, chak jou.

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Ki Sa Ke ou Konnen de Manje ki Gen Fib Ladan Yo? Paj 2 Enfmasyon sa-yo te kapab part gras a konkou Expanded Food Nutrit ion Education Program, USDA's food Stamp Program, and Univers ity of Florida Cooperative Extension Service. Program Food Stamp -la ede moun ki pa genyen anpil lajan jwen asistans nan lavi chak jou. Li kapab ede-w achte manje ki gen anpil kalite nitritif pou yon bon day t. Si ou vle gen plis enfmasyon sou sa, ou kapab rele nim ewo sa-a! 800342-9274 ( ou pap peye pou apl-sa-a).Janvye 2003 Konbyen Fib Nou Bezwen?Kantite fib ke nou bezwen chak jou depan de konbyen kalori nou manje. Men kk konsey: Men yon ekzanp tablo kijan pou nou konsome fib yogram fib pou yo manje chak jou Ti gason 1-3 zan 19 4-8 zan25 9-13 zan31 14-18 zan38 Tifi 1-3 zan 19 4-8 zan25 9-18 zan26 Gason 19-50 zan 38 51+30 Fi 19-50 zan 25 51+21 Ansent28 Bay timoun tete 29Kijan Pou mwen Fe Genyen Ase Fib?Men kk fason ke ou kapab ajoute fib nan dit ou: Li etikt ki sou manje ou achte pou ou konnen kils ki gen fib ladan yo. Prepare manje ou ak legim, yo gen anpil fib ladan yo! Jwi tout kalite legim ke ou renmen epi, f eksperyans ak lt legim nouvo. Chwazi omwen 2 ou 3 plat manje ki gen grenn ladan yo, chak jou. Cheche pwodwi ki genyen grenn ladan yo nan lis engredyan ke ou ap fe manje-w. Kmanse jounen ou ak yon bl sereal. Mete fwi ki sk oubyen ki fk koupe sou tt bl sereal la, pou -ou manje-l. Manje 5 fwa pajou, chak jou. Legim ak fwi ke ou kapab manje ak po yo ak grenn, genyen anpil fib ladan-yo. Ji pa gen fib ladan-l. Fk ou f chwa-a nan mitan fwi ak legim yo, souvan. L ou ap ogmante fib nan manje ou: toujou sonje pou ou komanse dousman, pou anpeche ke ou genyen twop gaz nan vant ou, apre sa ajoute fib yo piti-piti. bw omwen 6 a 8 v fluid, chak jou. manje tout kalite manje.Kisa Nou ka di pou Sipleman Fib Yo?Li ta pi bon pou nou jwenn fib yo nan manje ke l nou pran sipleman. Paske, manje non slman bon pou manje, men yo genyen anpil sibstans emptan pou bon sante ladan yo. Fib sipleman yo, pa genyen benefis sa-a. Sipleman yo koute ch. Si ou kw ke ou bezwen yon sipleman, se pou ou pale ak dokt ou dabo. Engredyan : Avwan antye, mayi moulen, farine blanch .