I-Oatmeal
Ukuqala usuku lwakho ngokudla kwasekuseni okuphethwe yi-fiber kuzokusiza uzizwe ugcwele kuze kufike isikhathi semini. Ama-oats kuyindlela enhle yokuthola ifayibhe udinga, kodwa akuwona wonke ama-oatmeal adalwe alinganayo. Qala nge-oats ezindala-ukukhonza indebe enezinhlamvu ezine ze-fiber. Ukwenza ukugcwalisa okunye, silungise isitayela " sokwandisa i-oatmeal " ngokuphindwe kabili uketshezi futhi uphinde usebenzise isikhathi sokupheka. Lokho kuzokunika ingxenye enkulu. Ngaphezulu kwe-fibre, yiphakamisa ngamathani wezithelo ezintsha.
2 - Ubhontshisi
Ubhontshisi kukhona ukudla okumangalisayo okungeza ekudleni kwakho. Akukhona nje kuphela ukuthi ziphezulu fiber, kodwa nazo zigcwele amaprotheni. Amabhontshisi amnyama, ubhontshisi we-garbanzo, nobhontshisi bezinso yizo zonke izinkanyezi - indebe encane yenye yawo inezinhlamvu eziyisithupha ze-fibre. Futhi ziningi kakhulu. Ngisebenzise ubhontshisi abamnyama ukwenza izigungu ze-veggie, isobho se-mexican, kanye nekhekheledi!
3 - isobho
Isosi yiqhawe elingaqiniseki lokudla okucebile. Yiqiniso, akuzona zonke izobho ezithwala i-fiber, kodwa izinhlobo eziningi zigcwele. Ukuhlukanisa i-pea ne-lentil isobho kuyenziwe ikakhulukazi kwezitshalo eziyimithombo emikhulu ye-fiber. Futhi noma yisiphi isobho noma isitshalo esenziwe ngezinhlanzi ezigculisayo, eziphezulu kakhulu njenge-squid butternut namazambane kufanele zikhulise imizwa yokugcwala. Vele ubheke ubungako bakho besilinganiso bese uhlola izibalo, ngoba isobho esinyene singaba ngamakholori aphezulu.
4 - Imifino emibala emnyama
Njengomthetho wesithupha, izithobe ezinemibala enemibala - izaqathe, ama-beet, ama-parsnips, amahlumela e-brussels - ziphezulu fiber. Imifino yindlela enhle yokudla okungaphezulu kokusayizi futhi ikunike ingxenye enkulu ngaphandle kokukala okukhulu kwekhalori . Futhi ukusebenzisa izikhumba eziphakeme kakhulu kwenza ukudla kuyanelise nakakhulu .
5 - ama-Raspberries
Enye indebe yama-raspberries inama-gram ayisishiyagalombili e-fiber kanye nama-calories angu-64 kuphela-okwenza kube yinye yezinto ezifakwe kakhulu e-fiber-dense emhlabeni. Izithelo eziningi - ikakhulukazi amajikijolo - ukupaka i-fiber ye-fiber, kodwa ama-raspberries athola isigaba saso ngoba asemthethweni we-fiber league. Yengeze esitsheni sakho se-yogurt noma u-snack kubo ngqo.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!