I-fibre itholakala ezitshalweni, lapho isebenza njengamahlumela ukuze kusize izitshalo zigcine isimo nesakhiwo sayo. Abantu abakwazi ukugaya i-fibre ngakho-ke uma sidla ukudla okutshalwe esitshalweni, sidlula emathunjini amancane abe khona emgodini lapho kusiza khona ukugcina impilo yakho njalo.
Inkinga ukuthi abantu abaningi abatholi i-fiber eyanele ekudleni kwabo, kodwa siseduze ukushintsha konke lokho. Nazi ezinye zezindlela zethu ezizithandayo zokuthuthukisa ukufakelwa kwefayibha yakho namuhla.
1 - Yenza isaladi sezithelo
Isaladi lesithelo lenza ukuthi kube ngcono kakhulu ekudleni noma kungasetshenziswa njenge dessert. Akudingeki kube yinkimbinkimbi, nje ukuhlanganisa ezinye zezithelo zakho ozithandayo namajikijolo bese wengeza ijusi elincane lesithelo noma i-yogurt njengokugqoka. Ungaxuba amantongomane ambalwa nge-fiber ngisho nakakhulu.
2 - I-orange yonke esikhundleni sejusi nje
Asisho ukuthi ijusi le- orange ayikuhle kuwe. Unamavithamini amaningi namaminerali. Kodwa-ke, uma udla i-orange yonke uthola i-fibre eningi kakhulu, iyamanzi futhi iyamnandi, futhi usathola wonke amavithamini namaminerali.
3 - Yidla i-Skins yama-apula nama-Pear
Abadli be-Picky bangase bangabi bonke abanomdla ngokudla izikhumba ezifaka izithelo. Ngenkathi ungadli i-banana ikhasi noma i-rind orange, ungajabulela ama-apula nama-pears ngokumbozwa okuqinile. Isikhumba asivikela nje inyama yenyama, kodwa sinokungaphezu kwesigamu sezithelo zezithelo.
4 - Ungafaki amazambane akho
Ungabona isihloko esakhula lapha. Izitshalo ongase uzikhohlise ku-compost cishe zihle kuwe. Iningi le-fibre emazambane lisesesikhumba, futhi akukho sizathu isikhumba asikwazi ukusebenza esitokisini sakho, ngisho namazambane ahlambulukile anomnandi uma kwenziwa ngamazambane angaphenduliwe. Nakhu okuyi-pro tip: ungathengi amazambane anemibala eluhlaza kunesikhumba, kubangelwa ukuba banambithe okubabayo.
5 - Thenga amaphesenti angu-100 Yonke Isinkwa Isinkwa
Isinkwa esimhlophe sibe yinto emashumini eminyaka ngoba abantu bavame ukukhetha ukunambitheka nokugqama uma kuqhathaniswa nesinkwa sonke sokusanhlamvu esinzima kakhulu, kokubili ukunambitheka nokuthungatha-okuhlakaniphile. Kodwa i-bran esuswa ngesikhathi senqubo yokwenza ufulawa ithatha iningi le-fiber nayo. Isinkwa sonke sezinhlamvu singase sibe mnandi wesinkwa esitholakale, kodwa ungamangali uma, ngemva kokudla isikhathi esithile, awunandaba nesinkwa esimhlophe esimhlophe.
6 - Engeza Imifino Emthonjeni Osemathinini
Isobho elisemathinini lihle ukuba nalo ngoba kulula. Thuthukisa ngokushesha okuqukethwe kwefayibha (nokudla okunomsoco jikelele) ngokungeza kwezinye imifino enqunyiwe noma efriziwe kuze kube nesobho sakho bese ubhala kuze kube yilapho bethambile. Ama-karoti, i-peas noma amazambane yizo zonke izinqumo ezinhle. I-pro-tip: hamba isobho eliphansi-sodium nezinsika lapho ungakwazi khona.
7 - Shintshela kuRandi obomvu
Irayisi elibomvu lingcono kunedayisi emhlophe ngoba igcina i-high-fiber bran. It has a flavor nuttier nokuthungwa okunamandla kuqhathaniswa nelayisi omhlophe. Akuyona enkulu kulayisi obomvu? Zama irayisi yasendle noma i- quinoa . Zombili ziphezulu e-fiber kunelayisi omhlophe futhi ziyiphundu ngokwabo noma zihlangene nelayisi elibomvu zibe yi-pilaf.
I-8 - I-Snack kumantongomane
Amantongomane, njengama-walnuts, ama-pecans, ama-almond, ama-nuts aseBrazil, nama-cashews, imithombo emihle ye-fiber, amaprotheni namafutha anenzuzo. Ziphelele ukudla okusa ntambama okuzokwenza kube nzima kuze kube sekuseni isikhathi sokudla. Wonke amantongomane amnandi (kungaba okuluhlaza noma okugcokiwe) kodwa qaphela amantongomane ahlotshisiwe kanye noshukela ohlanganisa amakholori angaphezulu awudingi.
9 - Engeza ama-Berries kuya ku-yogurt
I-yogurt iyimithombo enhle kakhulu ye-calcium, amaprotheni, nama-bacteria anenzuzo. Khonza i-dessert ephezulu kakhulu ngokufaka i-yogurt enesisindo esikahle yeGreek ngama-blueberries noma ama-strawberries. Engeza amantongomane ambalwa noma i-granola encane ye-fiber ngaphezulu. Ukushayela uju oluncane ukuze uthinte ubumnandi.
10 - Zama i-Steel Cut Oatmeal
Siyazi ukuthi i-oatmeal ingahle ibonakale iyisicefe, kodwa sinokulungisa lokho. Qala nge-steel cut oats. Siyazi ukuthi bathatha isikhashana ukupheka kodwa basithembele, bayakufanele ukulinda, futhi kungenzeka ungalokothi ufune ama-oats avamile-apheke noma aphekwe. I-oatmeal yakho phezulu ngamajikijolo, izithelo ezomisiwe kanye noshukela noma ushukela obomvu ukuze uthole ukudla kwasekuseni okuphefumula okuphefumula.
11 - Yidla isaladi njengesidlo
Enye yezintandokazi zethu zokuthuthukisa i-fiber nokusika ama-khalori ukuthi sidle isaladi enesisindo esihle sokudla. Qala ngombhede wemifino enombala enjenge-kale, arugula noma isipinashi. Engeza ama-veggies amasha futhi uphezulu nge-vinaigrette encane. Uma unomuzwa wokuthi udinga amaprotheni amaningi, uphelele ngamanye ama-shrimp okuphekwe, inkukhu noma i-salmon.
12 - Ubhontshisi noma ama-Lentile akhonza njengecala
Imifino iphezulu kakhulu e-fibre. Ukukhonza ubhontshisi noma i-lentile ngesidlo sasemini noma isidlo ngokushesha kuqinisa amandla akho amafayibha. Zama ubhontshisi obusiwe noma usebenzise ubhontshisi omnyama, i-lentile, noma ubhontshisi obomvu njengehlangothini, zonke ziphezulu fiber futhi zilayishwe izakhi. Oh, nobhontshisi ekheniwe kuhle, futhi. Veza nje ngaphambi kokupheka.
13 - Shintsha ama-Veggies Fresh for Chips zakho
Ama-chips nokudida kukhona ukudla okudumile kumaqembu noma ukubheja-ukubukela imibukiso ye-TV oyikhonzile. Kodwa amafutha aphezulu futhi ngokuvamile aphansi e-fibre, ngakho-ke lahla ama-chips futhi usebenzise ama-veggies ahlanzekile.
14 - Zama i-Pasta Yonke Yembewu
Iningi lika-pasta lenziwa ngotshani elicwengile ukolweni omhlophe ngoba lunikeza ukukhishwa okungcono kakhulu. Kodwa-ke, ama-pastas amaningi egcwele okusanhlamvu ashaya amashalofu futhi ayenandle kakhulu.