1 - Kungani Udinga Ama-Fiber Okuningi?
Ukwandisa i- fiber yakho ekudleni ngokudla izithelo nemifino eningi futhi ukhethe okusanhlamvu okuphelele kunokusanhlamvu okuhlanziwe. Kubuye kusize futhi ukuphakamisa ukudla kwakho kwezitshalo. Ufuna okuthile okuqondile? Nakhu ukudla okunezintambo ezinhlanu (kanye nezokupheka) okumelwe kube kuhlu lwakho lokuthenga olulandelayo.
2 - i-Raisin Bran
Uma ngokuvamile uqala usuku lwakho ngesitsha se-cereal, ubuke ilebula ukuze ubone ukuthi uthola fiber okuningi kangakanani. Uma kungama-gramu ambalwa kuphela, cabanga ngokushintshela ku-raisin bran. Enye indebe ye-raisin bran cereal inama-gram angu-7 ayi-fibre. Kunezinto eziningana ezitholakalayo esitolo sakho sokudla, noma ungenza ngokwakho nganoma yikuphi uketshezi we-bran - engeza ezinye zezithelo zomvini (noma ezihlukahlukene, zama ama-cranberries omisiwe noma ama-blueberries). Ungasebenzisa futhi ama-raisin bran cereal (noma uvinini kanye ne-bran ngokwehlukana) ekuphekeni ukuze wenze ama-muffins noma imigoqo-ephelele ekudleni kwasekuseni lapho uya khona (uyazi - ngalezo zinsuku ulala kancane kakhulu).
3 - ama-Chickpeas
Mhlawumbe ubabiza ngokuthi ama-g arbanzo ubhontshisi - ayinto efanayo. Ingqikithi eyodwa yenxenye yama-chickpeas inama-gram angu-6 ama-fibre, kanye nama-chickpeas anesiprotheni, insimbi, i-potassium ne-magnesium. Unezinketho ezimbalwa nge-chickpeas - ungathenga ama-chickpeas owomile bese uwagcoba emanzini amahora ayishumi nambili, noma nje uthenge ama-chickpeas akheniwe asekulungele ukusebenzisa ngaso leso sikhathi. I-Chickpeas ingenye yezithako eziyinhloko ku-hummus, futhi uzothola kuzo izitsha eziningana zaseSpain naseNdiya. Zingakhonzwa ezishisayo noma ezibandayo. Vula i-can of chickpeas, bahlanza bese ubayeka ngomile imizuzu embalwa. Khona-ke ungayisebenzisa njengendlela yokugaya isaladi, njengesithako esobho, izitshalo noma izitsha zangasese, noma uzisebenzise ukwenza isiphuzo esiphundu, esinempilo.
4 - Amapheya
Kuhle ukuthi ube nezithelo ezintsha endlini ukuze uphuthume ngokushesha. Amapheya amnandi kakhulu ngoba aphansi kwamakhalori, umthombo omuhle wamavithamini namaminerali, futhi awumthombo omuhle kakhulu we-fiber. Enye indebe yezinhlayiya eziphakathi kwe-pear (mhlawumbe ngeyodwa elilodwa) linamagremu ayi-8 e-fiber. Amapheya kulula ukuwagcina - awadingi isiqandisiso uma nje ikhasi lingene. Uma usule amapheya, kufanele udliwe noma ifriji. Amapheya angasetshenziswa njenge dessert. Kunezinhlobonhlobo zezithaya zamapheya, ngezinhlobonhlobo zokugqoka nama-flavour.
5 - Ubhontshisi obumnyama
Amabhontshisi amnyama atholakala ngezidakamizwa zesiLatini, kodwa ajwayelekile kakhulu kwamanye amasiko. Amabhontshisi amnyama aphezulu kakhulu e-fiber - indebe eyodwa ine-15 amagremu. Ziwumthombo omuhle kakhulu wamaphrotheni, amaminerali namavithamini B. Thenga ubhontshisi omnyama owomile bese uwagcobe emanzini noma uthenge ubhontshisi omnyama obusiwe obulungele ukusebenzisa ngokushesha. Amabhontshisi amnyama angakhonzwa njengendishi eseceleni noma asetshenziswe njengesithako emasobho nezinye izitsha .
6 - ama-alimondi
Ama-alimondi kulula ukuthola kunoma yisiphi isitolo. Thatha okuncane njengendlela yokudla , uphonsa abambalwa phezulu kwesaladi, noma ubangeze ku- yogurt yakho, noma uwasebenzise njengesithako ezitsheni ezihlukahlukene. I-ounce eyodwa yama-alimondi (cishe amantongomane angu-23) ingaphansi kuka-4 amagremu fiber. Bacebile namafutha ase-monounsaturated, afana namafutha emafutheni omnqumo. Ungagcina ama-alimondi ekamelweni lokushisa, kodwa kungcono ukuwagcina efrijini. Uma uneqembu, udinga ukugcina isikhathi eside, uwagcine efrijini.
Umthombo:
> United States UMnyango wezoLimo lwezoLimo lwezoLimo lwezoLimo.