Le mikhiqizo ifakwe kakhulu ku-fiber

Ukudla kwanamuhla, okugcwele ukudla okucutshungulwayo, kuvimbela abantu ukuba bangene izakhi zomzimba ezibalulekile. Uma i-fibre engekho ekudleni kwakho, uzobhekana nokuntuleka kwamandla, ubunzima bokulahlekelwa isisindo, ukwandise ingozi yokuthuthukisa izifo zenhliziyo. Abesifazane badinga cishe amagremu angu-25 e-fibre, namadoda - angaba ngu-38. Ngenhlanhla, engeza kwimenyu imikhiqizo embalwa ewusizo, ungakwazi ukufeza kalula izinga elijwayelekile lokufakelwa kwefayibha.

Izaqathe

Ukusebenzisa izaqathe kusiza ukuqinisekiswa komzwelo. Yidla lemifino ekhangayo ukuze uthole ukudla okuphakathi kwesikhashana lapho kulambile indlala.

Okusajingijolo

Izithelo ngokuvamile ziwumthombo omuhle we-fiber. I-raspberries eyodwa isebenza ngamagremu ayisishiyagalombili, okwenza kube enye yezindlela ezingcono kakhulu. Engeza amajikijolo aphelele e-antioxidant ku-porridge noma i-cereal ukuze uthole amavithamini amanengi futhi udle i-fibre ngaphezulu.

Oatmeal

Udinga amagremu amahlanu wamaprotheni ngokukhonza, ngakho-ke qalisa usuku nge-dose enhle ye-oatmeal - lokhu kuzokubeka ngokushesha ekuvumelaneni okulungile. Ucwaningo luye lwabonisa ukuthi abantu abadla ama-oatmeal njalo, bhala ukwehla kwe-cholesterol futhi kwehla esikhweni.

I-pepper yesiBulgaria

Esikhathini isaladi, kunezinhlobo eziningi zama-antioxidants namavithamini, kodwa ngokuvamile kuvamise i-fiber encane. Engeza emhlabathini oqoshiwe oqoshiwe upelepele waseBulgaria noma isilimo esidliwayo esinamagatsha anamanzi - lezi zingxenye eziningi ezicebile ze-fiber.

Imbewu ye-Chia

Konke okuqukethe amagremu angaphezu kwamahlanu e-fibre ngokukhonza kubhekwa njengendlela enhle. Ngama gramu angamashumi amathathu wezinhlamvu, i-chia fiber iphindwe kabili. Engeza i-spoonful yezinhlamvu ku-smoothies, i-yogurt noma ufafaze ngesaladi ukuze uthuthukise ukugaya.

Imbewu ye-Flax

Imifino ye-flax igxuma ngemuva kwe-chia - kusuka ezipuni ezimbili uzothola amagremu amahlanu we-fibre. Zisebenzise njengembewu ye-chia.

Ibhaluni leParele

Sebenzisa le cereal ewusizo ezitsheni noma esitsheni esishisayo, ungayikhonza ekuhlobiseni. Ukusetshenziswa kokudla okuphelile kuqukethe amagremu ayisithupha we-fibre fibre. Lokhu okusanhlamvu kuzokuvumela ukuba ususe i-cholesterol ephezulu, ehambisana nesifo senhliziyo.

Irayisi elibomvu

Kuhlale kungcono ukuhlala kude nokudla okusetshenzisiwe. Ukukhishwa kwelayisi omhlophe kuqukethe isigamu segremu, futhi ku-brown - 3.5 amagremu!

Ama-artichokes

I-artichoke evamile iqukethe amagremu angaphezu kweyishumi fiber - ukusetshenziswa komkhiqizo onjalo kungakusiza ulahlekelwe isisindo esiningi. Izinzuzo ze-fiber zokulahlekelwa isisindo ziyabonakala - ziqinisekisa ukuzwa isikhathi eside satiety.

Ama-lentils

Amabhontshisi nama-lens azohlale emikhiqizo engcono kakhulu yokwandisa inani le-fiber ekudleni - kokusebenza kwamalenti angama-gram ayishumi nesithupha, okuzokusiza ugcine amandla ezingeni elizinzile usuku lonke. Ama-fibre asiza ukusimamisa ushukela wegazi, ukuze amandla angeke awe.

Ubhontshisi omnyama

Amabhontshisi amnyama afanele akhulume ngokukhethekile, okusiza ukwehlisa izinga le-cholesterol nokulwa nezifo zenhliziyo. Kulomkhiqizo, eziningi zamaprotheni kanye ne-fibre, ngakho-ke dla ubhontshisi kaningi.

I-peas eluhlaza

Thenga ama-peas aluhlaza okweqhwa bese uyidla esitsheni esiseceleni - engxenyeni iqukethe amagremu ayisikhombisa e-fiber. Lena indlela enhle yokudla okulungile.

Blackberry

I-blackberry iqukethe amagremu ayisishiyagalombili e-fibre ngokukhonza, okwenza kube usizo kakhulu kunama-strawberries noma ama-blueberries. Qinisekisa ukuthi udla lezi amajikijolo lapho kuqala isikhathi se-blackberry.

Amapheya

Ipey elilodwa eliphakathi liqukethe amagremu ama-fibre amahlanu nengxenye. Ukuze uzuze, udinga ukudla izithelo kanye nesikhumba, ngoba yilapho lapho ubuningi bezakhi ezifihliwe khona. Okufanayo kusebenza ngama-apula ngisho namazambane.

I-avocado

Ngokwesilinganiso, i-avocado eyodwa iqukethe ama-gramu ayishumi nesishiyagalolunye ama-fibre, ngakho-ke ukusebenzisa lo mkhiqizo ekuphekeni kukunikeza isikhathi eside.

Ama-peas amasha

Esikhundleni sokuba ne-snack ne-chips noma ama-pretzels asolwandle, kungcono ukudla i-peas. Uzothola amagremu amahlanu we-fibre kusuka kokukhonza okulodwa.

I-whole grains of pasta

Akuwona wonke ama-macaroni ayingozi, amanye asebenza kakhulu. Vele ufunde imaphakheji ngokucophelela. Udinga i-pasta lapho kukhona inani elanele le-fiber.

Amakhiwane

Omisiwe noma omusha, amakhiwane kunoma yisiphi isimo izithelo eziwusizo futhi eziwusizo. Omunye ukhiwane omisiwe uqukethe igramu ye-fibre namakholori angu-20. Hlanganisa amakhiwane ngamantongomane - futhi uzoba ne-snack emihle kakhulu.

Ama-Chickpeas

Enye yokukhonza, ama-chickpeas aqukethe ama-gramu ayisishiyagalolunye e-fibre, ngakho-ke kufaneleka ukulifaka kuma-saladi. Vele ubheke ubukhulu besabelo ukuze ungaphumi kwama-khalori.

Izinsuku

Mhlawumbe awuvamile ukuthenga lolu hlobo lwesithelo esomile. Mhlawumbe yisikhathi sokuqala ukwenza njalo kaningi. Ngosuku olulodwa, amagremu amaningi we-fiber, okuqinisekisa ukuthi unamandla kagesi. Ungaxuba izinsuku, kanye namakhiwane, ngamantongomane ukwenza isiphuzo ewusizo ecebile amaprotheni, amafutha enempilo kanye ne-fiber.

I-Popcorn

I-Popcorn ibhekwa njengomkhiqizo wonke, kukhona ama-fibre amaningi - cishe amagremu amahlanu ukukhonza ngamunye. Vele uzame ukudla okuphekwe ekhaya, ngaphandle kwamafutha noshukela, ukuqeda amakholori amaningi.

Zucchini

Le yemifino ihlukaniswa ngunambitheka omuhle othakazelisayo. Enye yokukhonza iqukethe amagremu ayisithupha e-satiety fiber! Ngaphezu kwalokho, umthombo omuhle kakhulu wevithamini C - ingxenye izokunikeza amaphesenti angama-20 esabelo somsebenzi nsuku zonke, esibalulekile ekuqiniseni ukuzivikela.

Amazambane amazambane

I-fibre ayikho imilingo yokushisa amafutha, ikusiza nje ukuba uzizwe ugcwele, ngaphandle kokungeza ama-calorie engeziwe ekudleni. Uma udla amazambane ama-sweet baked, ugcwele isikhathi eside. Isivuno esisodwa sezimpande sibandakanya amagremu ayisithupha e-fibre kanye namakhalori ayikhulu namashumi ayisithupha kuphela.

I-Pasternak

Mhlawumbe awujwayele lesi sitshalo - sekuyisikhathi sokushintsha isimo. I-Pasternak isisondelene esiseduze nesanqante. Omunye wokukhonza uzokunikeza amagremu ayisikhombisa e-fiber. Bhaka ama-parsnips, njengamazambane, noma engeza kumifino yemifino.

Ama-apula

Faka ama-apula kancane ngemuva kwamapheya, kodwa namanje kuyindlela enhle kakhulu, uma udla kuphela nge-peel. Ku-apula elilodwa elijwayelekile liqukethe amagremu amane we-fibre, ngaphezu kwalokho, izithelo ezinjalo zizokusiza ukuqeda izifiso zemikhiqizo eyingozi.

Ama-flakes e-cereal

Uma ungathandi ukudla u-oatmeal ekuseni, kulungile. Thenga ama-flakes okusanhlamvu ngezinga elincani likashukela - nawo anezinto eziningi eziwusizo. Ukuze ubumnandi, ungafaka izithelo kubo.

Ama-peas omile

Ama-peas abomile nabachotshoziwe agcwele u-fiber - ayishumi nesithupha amagremu ngokukhonza. Ungenza isobho esikhulu se-pea esizokusiza futhi sikulethele izinzuzo.

Ama-alimondi

Amantongomane kanye nembewu kuyindlela enhle yokudla ngokushelela. Yiba nesidla nama-alimondi, aqukethe isilinganiso samagremu amathathu nesigamu se-fiber ngamagremu angamashumi amathathu. Kulula kakhulu!

Ama-oranges

Ibhanana eliphakathi liqukethe amagremu amathathu okusebenza okuwusizo, kodwa ku-orange - amane nengxenye! Zama ukususa ikhasi elimhlophe ku-orange ukuze udle ama-fibre amaningi.

Isinkwa sonke sengqolowa

Isiqephu esisodwa sezinkwa zokusanhlamvu esiphelele sikhona amagremu ayisithupha e-fiber. Funa isinkwa, isithako sokuqala esingaba yizinhlamvu eziphelele. Ungathathi isinkwa esenziwe okusanhlamvu okuhlukene - lokhu akusho ukuthi okusanhlamvu kwasetshenziselwa yonke indawo, ukuze umkhiqizo onjalo ungabi usizo kakhulu kunokolweni okuphelele.