Ingabe ulambile uma uzama ukuncipha? Abaningi bethu benza. Kodwa izidakamizwa ezihlakaniphile ziyazi ukuthi uma uthola i- fiber eyanele ekudleni kwakho indlala cishe ihamba. Futhi abadlayo abanempilo bayazi futhi ukuthi ukudla okungokwemvelo kungumthombo omkhulu we-fiber.
Kodwa dieters qaphela. Okunye ukudla okuphezulu kwe-fiber nakho kunamafutha amaningi futhi kunamakholori aphezulu. Uma ufuna ukunciphisa indlala yakho futhi ulahlekelwe isisindo, sebenzisa lolu hlu lokudla okungokwemvelo lokulahlekelwa isisindo eziphezulu fiber kodwa ngaphansi kwama-calories namafutha aphansi. Uzothola bonke esitolo sakho sokudla futhi kulula ukuhamba nawe ukuze uthole ukudla okusheshayo, okunomsoco lapho uhamba khona.
1 - i-Radishes
I-Radishes ingumngane we-dieter ngoba ayalukhuni, egcwele i-flavour futhi ephansi kakhulu ngamakhalori. I-veggie engenamafutha nayo ilula ukugcina esiqandisini futhi kulula ukupakisha uma udinga isiphuzo ekuhambeni.
I-Radishes ayiyona imifino ephezulu kunazo zonke, kodwa uthola ama-gramu angu-2-3 we-fiber kuwo wonke ama-khalori angu-20 (cishe ama-radishes angu-9) owudlayo. Uma ungathandi ukudla ama-radishes wedwa, uwasuse uphinde uwafake esaladini lakho ukuze unikeze i-pop yokuvutha okomnandi. Ungakwazi ngisho ukupheka ama-radishes bese udla njengendlevu enempilo.
2 - Ama-Chickpeas
I-Chickpeas, ebizwa nangokuthi ubhontshisi be-garbanzo, ingenye yezinto ezihlukahlukene kakhulu zokudla okuphezulu-fiber. Inkomishi yesigamu yebhontshisi enenhliziyo enika cishe amakholori angu-140 futhi cishe ama-gram angu-6 e-fiber.
Uma uthanda ukunambitheka kwe-nutty yama-chickpeas, ungawadla wedwa noma njengendlevu. Kodwa abapheki abaningi bayathanda ukuwasebenzisa ekuphekeni. Ngiwasebenzisa ukwenza i-low-calorie hummus (ngaphandle kwe-tahini). Ungafaka ubhontshisi bama-garbanzo ukuze usobho nesaladi noma wenze ama-chickpea poppers njenge-snack.
3 - ama-Guava
I-Guava iyisithelo esiphundu esiphundu esinikeza ama-calories angu-45 namagremu amahlanu we-fibre ngesithelo esiphakathi. Ama-Guavas angadliwa aluhlaza kepha abantu abaningi abazama ukunciphisa umzimba bawasebenzisa ukuze benze i-smoothie enempilo .
Ukuze wenze i-smoothie nge-guava, hlanganisa noma yikuphi ingxenye yezithelo (konke kuyadliwa!) Ngamajikijolo noma izithelo ze-citrus. Ama-Strawberries kanye ne-ananaspa nama-guava. Engeza ubisi njengobisi lwe-skim noma i-yogurt uma ufuna, kodwa akudingeki. Ungakwazi ngisho ukwengeza isipinashi ngenani eliphilile lamaprotheni nakwezinye izifiber!
4 - Amapheya
Unayo izinyo elimnandi? I-pear izokwanelisa ukufisa kwakho futhi ihambise umthamo onempilo we-fiber. Ipeari elincane elivuthiwe linama-khalori angu-85 kodwa linikeza amagremu ama-5 e-fiber.
Abanye abathengi bagwema ithini lamapheya ngoba kunamahloni okulondoloza. Futhi uma ugcina uwaphonsa kudoti, khona-ke izindleko azifanele. Kodwa uma ukhetha futhi ugcina amapheya kahle angakwazi ukugcina izinyanga.
5 - Isilimo sikhilimu
Isilimo esidliwayo esinamagatsha anamanzi sinomlando omubi kakhulu njengesidlo sokudla. Kodwa kunesizathu sokuthi i-smart dieters igcine le veggie ku-crisper. Kuyinto engabizi, ihambisana nokuningi, futhi i-calories ephansi kakhulu. I-Celery nayo ingumthombo omuhle we-fiber yokudla.
Isithombo esiphakathi sesilimo esidliwayo esinamagatsha anamanzi sinama-calories angu-6 kuphela kanye nesigamu esisodwa se-fiber. Lokhu akuzwanga njengefriji eminingi, kodwa uma ucabanga zonke izindlela ongasebenzisa isilimo esidliwayo esinamagatsha anamanzi, lezo fiber amagremu zinganezela ngokushesha. Chop up isilimo esidliwayo esinamagatsha anamanzi futhi uyifake omelet veggie ekuseni for kwasekuseni. Phakamisa ama-stalks amabili noma amathathu ukuze uthole ukudla kwasemini. Ungenza ngisho ukhilimu wesobho se-celery sokudla. Sebenzisa ubhontshisi omhlophe (fiber ngaphezulu!) Esikhundleni sokhilimu olunzima ukusika ama-khalori bese ugcina isobho lihamba kahle.
6 - Izinhliziyo zePalm
Le mifino enomsoco intsha kwabadla abaningi abanempilo. Esikhathini esitolo, cishe uthola kuzo endaweni yokudla yemifino ekheniwe kunomnyango wokukhiqiza. Noma ngabe ungathola futhi ulungise izinhlobo ezihlukahlukene, cishe uzokwazi ukunciphisa okuqukethwe kwe-sodium futhi uthole ukunambitheka okuhlanzekile.
Ikomishi eligcwele lezinhlanzi zesundu linamakhilogremu angu-41 kuphela futhi linikeza ama-gramu angu-4 e-fiber. Abantu abaningi baqhathanisa ukunambitheka kwe-asparagus noma ama-artichokes ngakho kulula ukuwasika bese wengeza kuma-saladi. Zingaphekwa nelamula njenge-dish side. Ukugcina amakholori alawulayo, sebenzisa inkukhu yezinkukhu esikhundleni sebhotela uma upheka.
7 - Amajikijolo abusiwe
Uma usesabelomali ngenkathi uzama ukunciphisa isisindo, ungagwema amaphakheji enani eliphezulu emajikijolo amasha emnyangweni wokukhiqiza. Kodwa ungakwazi ukugcina amajikijolo ekudleni kwakho. Vele uzithenge endaweni yefriji esikhundleni salokho.
Amajikijolo akhiqiziwe angumthombo omkhulu we-fibre kanye nezinye izakhi ezinempilo. Ama-blackberries angenayo i-frozen e-frozen, isibonelo, unamakholori angu-97 ngekhobe ngayinye kanye no-8 amagremu we-fibre. Ama-raspberries afriziwe aqukethe amakholori angu-64 kuphela namagremu angu-8 e-fiber.
Ngakho iyiphi indlela engcono kakhulu yokudla amajikijolo amaqhwa? Yenza ikhalori ephansi, i-high fiber smoothie! Ngithanda le iresiphi ye-Berry Orange Smoothie kusuka ku-Shred Diet Cookbook.
- 2 ama-orangi amakhulu, ahlutshiwe, aqoshiwe
- 1/2 indebe ye-blueberries efriziwe
- 1/2 indebe i-raspberries efriziwe
- 1/2 indebe i-strawberries efriziwe
- Ama-cubes angu-6
I-recipe ikhonza u-2 futhi iqukethe kuphela ama-khalori angu-134 kuphela ngokukhonza kanye no-8 amagremu we-fiber.
8 - Ubhontshisi obumhlophe
Ukupheka okuhlakaniphile kanye ne-savvy dieters kugcina ubhontshisi obumhlophe ekhishini. Yiqiniso, cishe wonke ubhontshisi imithombo enempilo ye-fiber, kodwa ngithanda ubhontshisi obumhlophe ngoba zihambisana nokuningi.
I-cup-cup yokukhonza ubhontshisi omhlophe inikeza ama-calories angu-150 kanye nama-gram angu-6 e-fiber. Uthola futhi ama-gramu angu-10 amaprotheni kulowo osebenzela ubhontshisi.
Ungaphonsa ubhontshisi obomhlophe ngamasobho kanye nama-saladi, kepha ngiyathanda ubhontshisi obumhlophe bese ngiwafaka ekuphekeni kwami kwesobho. Amakhekhe amaningi okupheka okhilimu (njengokhilimu wesobho sesilimo esidliwayo esinamagatsha anamanzi engiwakhulume ngaphambili) abe nekhilimu esindayo noma ibhotela elongeziwe ukuze uthole ukuthungathwa okubushelelezi. Kodwa ungakwazi ukweqa imikhiqizo yobisi ephezulu futhi usebenzise ubhontshisi obuhlanzekile kunalokho. Kulula ukwenza futhi okumnandi. Akuyona fan of isobho? Zama le isobho se-Low Fat, i-Kale ne-White Bean esikhundleni. Uzothola cishe amagremu angu-7 e-fiber ekukhonzeni ngamunye.
9 - Abakwa-Rye Crackers abanezinkomo
Abadlayo abaningi abahlakaniphile bakhetha isinkwa sokusanhlamvu esiphelele ukukhulisa ama-fiber . Kodwa bewazi ukuthi ungathola ama-fibre amaningi namakhalori ambalwa nge-crackers? Kuyiqiniso, kodwa kufanele ukhethe abaqaphi abafanele.
Isinkwa esisodwa sezinkwa zokusanhlamvu ezenziwe ngokwenziwa noma ezenziwe ngobuciko sinikeza cishe ama-kilojoule angu-130-150, ama-gramu angu-2 amafutha namagremu ama-3 e-fiber. Kodwa ama-Crackers okuthiwa i-Light Rye aphuma ku-Ry Krisp ahlinzeka ngamakhilogremu angu-46 kuphela, ama-gramu angu-2 e-fibre nama-fat.
Ukuze uthole ukudla kwasemini kwe-fiber, bamba ama-crackers angu-4 (ama-2 servings) ukuthola ama-gramu angu-4 e-fiber. Bese ubeka ungqimba kuma-pepper obomvu okhethiwe (futhi umthombo omuhle we-fibre yokudla) i-hummus ephansi ne-herbs ye-fiber-packed meal.
10 - I-Peas
Ama-peas afriziwe akuyona imifino enomusa kakhulu, kodwa igcwele i-fiber; ashibhile futhi alula kakhulu ukugcina efrijini futhi asebenzise ku-pinch.
Ikhefu elilodwa lezinkomishi elikhonza ama-peas linikeza ama-calories angu-62 kanye no-4.4 amagremu we-fibre. Uzozuza futhi kumagremu angaphezulu kwama-4 weprotheyini uma udla ukukhonta kwe-peas.
Ngiphonsa ama-peas kuzo zonke izaladi engizenzayo. Ngiphinde ngiphonsa ama-peas amaningana emapulazini amaningi asemanzi aseTurkey engilungisa ukuthi ngiwalungiselele, ngisho nalapho ama-peas engekho ohlwini lwezithako. Ama-peas ane-flavour esithambile ehlanganisa kahle nakho konke. Uma uthanda ukudla ama-peas uqobo, sebenzisa enye yalezi zokupheka ezipepilini ezisezingeni eliphansi.
11 - UJicama
Uke wezwa nge- jicama ? Kuthandwa kwezinye izingxenye zezwe futhi kunzima ukuthola kwabanye. Kodwa lokhu imifino enomsoco omuhle kakhulu kufanelekile ukuthola ukuthi uzama ukulahlekelwa isisindo nge-fiber. Elinye i-jicama encane eluhlaza inikeza ama-khalori angu-140, ama-gramu angu-3 amaprotheni nama-gram angu-18 we-fiber.
Awuqinisekile ukuthi yini okufanele uyenze ne-jicama? Ungakwazi ukuhlaziya bese uhlukanisa i-veggie bese uyidla njengoba nje ungadla isanqante. Kubuye kube nokwengeza okukhulu kuma saladi entwasahlobo nasehlobo.
12 - isipinashi
Isipinashi yisidlo esikhulu sokudla ngezizathu eziningi. Le mifino eluhlaza eluhlaza ihambisana nokudla okunomsoco. I-cup cup eyodwa yesipinashi ephekwe inikeza ama-calories angu-41, 4.3 amagremu we-fibre kanye no-5.3 amagremu amaprotheni. Uma unzima kakhulu ngokulahlekelwa isisindo, kufanele njalo ugcine isikhwama sesipinashi.
Ngakho iyiphi indlela engcono kakhulu yokudla isipinashi? Ngisebenzisa isipinashi esikhundleni se-ulethisi we-iceberg esitokisini namasaladi ami. Ngengeza isipinashi ku-omelet yami ekuseni futhi ngize ngenza ngisho ne-ayisikhilimu enopinashi ekhanda ku- blender.
13 - I-Squash e-Acorn
Izinhlobo eziningi ze-squash zinikeza i-fibre, kodwa i- squash egobile ingenye yezintandokazi zami ngoba kulula ukuthola esigabeni sokukhiqiza, ngokuvamile ayabizi futhi kulula ukuyilungisa. I-squash eyodwa ye-acorn inikeza ama-khalori angu-67, 3.25 amagremu we-fiber ngisho no-1.75 amagremu wamaprotheni.
I-squash e-Acorn inhle kakhulu ku-dieters ethanda ukudla okududuzayo. Lokhu kudla ngokwemvelo, okufudumele okufudumayo kuyindawo enkulu yokudla okunye okuphezulu njengamazambane noma i-pasta. Iyiphi indlela engcono kakhulu yokulungisa isikwashi? Ngithanda ukukugcoba, kodwa ungazama ukusebenzisa isikwashi esiphundu ezinosobho, ama-casseroles ngisho nasezimpahla ezibhaka.
14 - Ukholifulawa
Ufuna indlela eshibhile futhi elula yokwengeza i-fibre ekudleni kwakho? Akutholi lutho olulula kunekholifulawa. Ukusetshenziswa kwalezi zemifino ehlukahlukene kunika amaphilisi ama-2.5 we-fiber, ama-gramu angu-2 amaprotheni nama-calories angu-25 kuphela!
Ngenxa yokuthi ukholifulawa uye wanda kakhulu ekuthandeni, uzothola izindlela eziningi zokupheka ezitholakala ku-intanethi ngezindlela ezintsha nezithakazelisayo zokusebenzisa imifino. Kusengumquba okhulu kakhulu wokudla okuluhlaza okwesibhakabhakeni, kepha ungaphinda uhlanganise ikholifulawa ngendlela efanayo ongayenza ngayo amazambane. Abanye abantu baze benze ngisho ne-pizza isikhukhula ngekholifulawa futhi kuyathandeka ngempela!
15 - i-Broccoli
Wonke umuntu uyazi ukuthi i-broccoli inhle ekulahlekeni kwesisindo, kodwa uyazi ukuthi kungani? Enye indebe inikeza ama-calorie angu-31, 2.4 amagremu we-fiber nama-2.5 amagremu wamaprotheni. Lokhu kusho ukuthi ungakwazi ukugcwalisa i-broccoli futhi usenakho indawo ekudleni kwakho okwelashwa okuncane okulawulwa ingxenye.
Uma ungathandi ukuthungwa kwe-broccoli, uyisebenzise kusobho sekhrimu. Uzothola ukunambitheka nokudla kwalokhu kuphila okunempilo ngaphandle kokuthungwa okungathandwa yiziningi ze-dieters.