1 - Nei Uchida Zvakawanda Fiber?
Wedzera fiber yako yekudya nekudya michero yakawanda uye miriwo uye kusarudza mbeu yakazara panzvimbo yezviyo zvakanatswa. Inobatsirawo nekusimudza kudya kwako kwemajisi. Unoda chimwe chinhu chakanyanya here? Pano pane zvishanu zvefiber-rich rich (uye mapeji) zvinofanira kunge zviri pane rako rinotevera rekutengesa.
2 - Raisin Bran
Kana iwe pachako uchitanga zuva rako nembiya yezvokudya, tarisa pane iyo mavara kuti uone kuti yakawanda fiber yaunowana pakushanda. Kana ichingori magiramu mashoma, funga nezvekushanda kune raisin bran. Imwe kapu yemiriwo yakaoma bran cereal inopfuura 7 gramu fiber. Pane mavara akasiyana-siyana anowanikwa mune rako rekudya, kana iwe unogona kuita rako pachako nemafuta ekugadzira - unowedzera mamwe mazambiringa (kana kuti akasiyana-siyana, edza zvakaoma cranberries kana blueberries). Iwe unogonawo kushandisa raisin bran cereal (kana muwaini uye bransi zvakasiyana) mune mapeji kuti uite muffin kana mabhagi-asingakwanisi kudya mangwanani-ngwanani paunoenda (iwe unoziva - kwemazuva iwayo iwe unorara zvishoma zvakanyanyisa).
3 - Chickpeas
Zvichida unovaidza g arbanzo nyemba - ivo chinhu chimwe chete. Imwe hafu yekapu yechickpeas ine magiramu 6 e-fiber, pamwe nemapapiro ane puroteni, iron, potasium uye magnesium. Iwe une zvingasarudzwa zvechickpeas - unogona kutenga chickpeas yakaoma uye unodziputira mumvura kwemaawa gumi nemaviri, kana kungotenga chickpeas makedheni ayo akagadzirira kushandisa pakarepo. Chickpeas imwe yezvimwe zviyo zvakanyanya mu hummus, uye iwe uchazviwana mune dzimwe nzvimbo dzeSpanish neIndia. Zvinogona kushumirwa kupisa kana kutonhora. Vhura chinyorwa chechickpeas, shenura uye udziite kuti dziome nokuda kwemaminitsi mashomanana. Ipapo unogona kuvashandisa sewadhi yekucheka, sechinhu chinoshandiswa mumasobho, mashizha kana kuti zvidimbu zvekudya, kana kuvashandisa kuita chikafu chinonaka, chine utano.
4 - Pears
Zvakanaka kuva nemichero mutsva mumba kuitira kukurumidza kudya. Pears inonyanya kukosha nokuti yakaderera mumakoriyori, yakanaka yakanaka yevhithamini nemaminerari, uye iyo inonyanya kugadziriswa kwefibre. Imwe kapu yemaparesi (zvichida nezve peari imwe) ine magiramu 8 e fiber. Pears zviri nyore kuchengeta - hazvidi kuti firiji igare yakareba kana peel is intact. Kana uchinge wadurura mapepa, anofanira kudyiwa kana kufiriswa. Pears inogonawo kushandiswa se dessert. Kune marudzi akasiyana-siyana emaperesi, ane ruzhinji rwemashoko uye zvinovhenekera.
5 - Nyuchi Dzvuku
Nzizi dzakawanda dzinowanikwa mumitauro yeLatin, asi dziri kuwedzera kune dzimwe tsika. Nyuchi dzakasvibirira dzakakwirira kwazvo mufibhi - imwe kapu ine 15 gramu. Izvo zvikavawo zvakanakisisa zvinobva puroteni, mineral uye B mavitamini. Tenga nyemba dzakaomeswa dzakaoma uye dziputike mumvura kana kutenga mabhondi emuchengetwa emakwenzi akagadzirira kushandisa pakarepo. Nyuchi dzakasvibirira dzinogona kushandiswa sechidimbu chekudya kana kushandiswa sechinhu chinoshandiswa mumasobho nezvimwewo ndiro .
6 - Amamondi
Amamondi ndeye nyore kuwana mune imwe magura. Tora zvishoma sechingwa , svetera vashoma pamusoro pehadhi, kana kuwedzera kune yogour yako, kana kuti shandisa sechigadziro mune zvakasiyana siyana zvezvokudya. Chimwe chemaarumondi (anenge 23 nuts) chinongova pasi pe4 gramu fiber. Vanewo vapfumi mumafuta anonzi monounsaturated, akafanana nemafuta mumafuta eorivhi. Iwe unogona kuchengeta maamondi mumhepo inotonhorera, asi zviri nani kuvachengeta mufriji. Kana uine boka, unofanira kuchengeta kwenguva yakareba, uachengete mufiriji.
Kunobva:
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Chirongwa National Nutrient Database ye Standard Standard Release 28. https://ndb.nal.usda.gov/ndb/search.