Fibhi inowanikwa mumiti, iyo inoshanda semarara kuti ibatsire michero kuchengetedza maitiro uye maitiro. Vanhu havagoni kuvhara fiber kuitira kuti patinodya kudya kwegorosi, inopfuura nepakati mumukati mutsva mumakoloni uko inobatsira kuchengetedza nguva dzose uye hutano hwehutano.
Dambudziko nderokuti vanhu vazhinji havawani fiber yakakwana mukudya kwavo, asi isu tave kuda kuchinja zvose izvozvo. Heano dzimwe dzedzimwe nzira dzedu dzinofarira yekuwedzera fiber yako kudya nhasi.
1 - Ita Chibereko Chikafu
A saladhi yemichero inoita kuwedzerwa kwakanakisisa kune kudya kana kunogona kushandiswa se dessert. Hazvifaniri kunge zvakaoma, kungosanganidza zvimwe zvezvibereko zvako zvaunofarira uye majeki uye uwedzere chiduku chezvibereko kana yogurt sekupfeka. Iwe unogona kusanganisa mune mutsara mashomanana zvekare kunyange fiber.
2 - Orange Yese Pane Panzvimbo YeJuusi
Hatisi kureva jisi remurangi haisi yakanaka kwauri. Iine mavitamini akawanda nemaminerari. Zvisinei, kana iwe uchidya maruva ose uri kuwana fiber yakawanda, yakasviba uye inotapira, uye iwe uchiri kuwana mavitamini nemaminera.
3 - Idya Skins yeAples uye Pears
Vanhu vanoda kudya vangave vasiri ivo vose vanoshingaira nezvekudya zviputi zvinotakura michero. Paunenge usingadi kudya bhanana kana rondonji, iwe unogona kufara maapuro nemaperesi pamwe nekuvhara zvakasimba. Kwete ganda rinodzivirira nyama ine nyoro mukati, inowedzera zvinopfuura hafu yezvibereko zvezvibereko.
4 - Usatora Mazamu ako
Iwe unogona kuona musoro unowedzera pano. Mhemberero dzaungangowanzokanda mumudziyo unogona kunge wakakunakira. Zvakawanda zvefibata iri muhutakadzi iri paganda, uye hapana chikonzero ganda harigoni kushandiswa mundiro yako, kunyange mbatatisi yakasviba inonaka kana ichigadzirwa nematehwe asina kuvezwa. Heano chirevo chemuti: usatenga mbatatisi dzine ruvara rwegirini kune ganda, zvinoita kuti zvive zvinovava zvinorwadza.
5 - Tenga 100-muzana Yese Yezviyo Zvingwa
Chikafu chitsvene chave chiri chinhu kwemakumi makumi emakore nekuti vanhu vanowanzosarudza kuchena kwechiedza uye kuumbwa kunofananidzwa nechingwa chakazara chezviyo chinorema, zvose zvinonaka uye mavara-akachenjera. Asi bhandi iyo yakabviswa munguva yekugadzira furasi inotora zvakawanda fiber nayo. Zvose zviyo zvechingwa zvinogona kunge zviri zvishoma nezvinodiwa, asi usashamisika kana, mushure mekudya kwekanguva, iwe hauna hanya zvekare zvakare chingwa chakachena.
6 - Wedzera Vegetable kuCinned Soup
Manyowa emucheka akanaka kunakidzwa nokuti ane nyore. Simbisa pakarepo fibhi yehuwandu (pamwe nekudya zvakakwana) nekuwedzera mune mimwe miriwo yakagadzirwa kana yechando kusvika kumusi wako uye kumira kusvikira vanyoro. Karoti, mapea kana mbatata zvose zvinosarudzwa zvakanaka. Pro-tip: enda kune zvakaderera-sodium soups uye mitsetse paunokwanisa.
7 - Shandisa kuBruce Rice
Murairi weBruce isarudzo yakanaka pane mutsvuku wejisi nokuti inoramba iine yakakwirira-bran. Iine mukanhu wekudya uye unhu hwakasimba huenzaniswa nemucheka mutsvuku. Hausi mukuru pamajisi ehondi? Edza jeri romukoko kana quinoa . Izvo zvose zviripamusoro mune fiber kupfuura mucheka mutsvuku uye zvinonaka pane zvadzo kana kuti zvinosanganiswa nemucheka mutsvuku kuva pilaf.
8 - Nyoka paNuts
Nuts, zvakadai semadnuts, pecans, amamondi, Brazil nuts, nemakwenzi, ndiwo mavhesi akanaka, mapuroteni, nemafuta anobatsira. Ivo vakakwana kwemasikati mashawi ayo achakusvitsai kusvikira nguva yekudya. Zvose marimu akanaka (zvakasvibirira kana zvakakangwa) asi tarisira mavara akanaka uye ane shuga akavhenganiswa anowedzera mamwe makoriki ausingadi.
9 - Wedzera michero yeJogurt
Yogurt ndiyo yakanaka kwazvo inopa calcium, protein, uye mabhakitiriya anobatsira. Shandisa dheedhi yakanakisisa nekukanda mavhisi yakaisvonaka Girigiti yeguramu nemashizha ebriberi. Wedzera nutsana mashomanana kana granola shomanana kune mamwe fiber. Dzadza neuchi shomanana kuitira kubata kwekutapira.
10 - Edza Sirivha Yakagadzirisa Oatmeal
Tinoziva kuti oatmeal inogona kuonekwa sechinhu chiduku, asi isu tine kugadzirisa iyo. Tanga nesimbi yakagadzirwa oats. Tinoziva kuti vanotora nguva kuti vabike asi vativimba, vanofanirwa kumirira, uye iwe haungambodi kugara nguva dzose-kubika kana kuputika oats zvakare. Tarisa oatmeal yako nemajikiro, michero yakaomeswa uye unobata huchi kana shuga yakasvibirira kuti uwane kudya kwemazuva ekupedzisira.
11 - Idya Saladhi seChikafu
Imwe yenzira dzedu dzinofadza yekusimudzira fiber uye kuderedza makorori ndeyokudya saladi iyo inofadza zvakakwana kushanda sekudya. Tanga nemubhedha wemiti inotapira yakadai sekare, arugula kana sipinashi. Wedzera vggies matsva uye kumusoro neine vinaigrette. Kana iwe uchinzwa iwe unoda mapuroteni akawanda, uchienda nawo kune dzimwe shrimp yakagadzirwa, huku kana salmon.
12 - Wakashanda Nyuchi kana Lentils sechikamu
Miti yemiti yakakwirira kwazvo mufiber. Kushumira nyemba kana lentiyamu masikati kana kudya kwemanheru kunowedzera fiber yako kudya zvakanyanya. Edza mbesa zvakabikwa zvakagadzirwa nemidziyo kana kushumira nyemba nyemba, lenti, kana mbesa tsvuku sechidimbu, ivo vose vari kumusoro mune fiber uye vakazara nemuviri. Oo, uye mahesheni emaginha akanaka, zvakare. Ingovasuka vasati vabika.
13 - Shandura Zvimedu Zvitsva zveZvako Dzako
Chips uye dhipu zvinodyiwa zvinowanikwa pamapato kana kubata-kutarisa zviratidzo zveTV. Asi ivo vakakwirira mumafuta uye kazhinji vari pasi mu fiber, saka gurai mapepa uye mushumire mavggies matsva panzvimbo iyo.
14 - Edzai mapepa ega ega
Nzvimbo dzakawanda dzepasita dzinogadzirwa neupfu hwakacheneswa hwegorosi hwegorosi nokuti inopa zvakanakisisa kugadzirwa. Zvisinei, akawanda uye akawanda akazara zviyo zvepasita ari kurova mashefu uye ivo vanonaka chaizvo.