1 - Oatmeal
Kutanga zuva rako ne-fiber-packed breakfast kunobatsira iwe kunzwa wakakwana kusvikira panguva yemasikati. Oats inzira inonakidza yekuwana fiber iwe unoda, asi kwete yose oatmeal yakaumbwa yakaenzana. Tanga nehaati yekare-hafu yekapu inoshumira ine magiramu mana e fiber. Kuita kuti riwedzere kuzadza, gadzirira " kuwedzera oatmeal " chidimbu kaviri mumvura uye kaviri nguva yekubika. Izvozvo zvichakupa chikamu chikuru. Nokuda kwekuwedzera fiber, pamusoro payo nematare emuti mutsva.
2 - nyemba
Nyemba zvokudya zvinoshamisa kuti uwedzere kudya kwako. Haisi ivo chete vane hutano hwakakura mune fiber, asi ivo vanewo mapuroteni. Nyuchi dzakasvibirira, garbanzo nyemba, uye nyeredzi dzeputsvo dzose-nyeredzi - hafu yekapu yeimwe yei inenge makirogiramu matanhatu e fiber. Uye ivo vakanyanyisa. Ndakashandisa nyemba dzakawanda kuita veggie burgers, jecha re mexican, uye kunyange chokoti cake!
3 - Muto
Mushonga ndiro hero isingagutsiki yefiber-rich rich food. Zvechokwadi, haasi masike ose anotakura fiber, asi mhando dzakawanda dzakakonzerwa. Kuparadzanisa pea uye muto seroti zvinowanzoitwa nemafuta zvinoshandiswa zvakasimba zvefiber. Uye chero soro kana chikafu chinogadzirwa nemagetsi anogutsa, akakwirira-soro semafuta e-butternut uye mbatata inofanira kuwedzera manzwiro ekuzara. Ingotarisa zvikamu zvako zvemugove uye uongorore matanho, nokuti dense mashomanana anogona kuva akakwirira mumakori.
4 - Misi Yemavara Akasvibira
Sekutonga kwechigunwe, zvipembenene zvine mavara-mavara-makaroti, beet, parsnips, marussels zvinomera-zvakakwirira mu fiber. Miti ndeye nzira yakakura yekudya zvakakura-kukura uye kukupa chikamu chikuru pasina guru guru rebare . Uye kushandiswa kwepamusoro-soro kunokonzera kudya kwacho kunyanya kugutsa.
5 - Raspberries
Imwe kapu ye raspberries ine magiramu masere emufibhi uye ma 64 makorikori - izvo zvinoita kuti ive imwe yezvinyanyisa-zvinodyiwa zvokudya munyika. Zvibereko zvizhinji - kunyanya michero - kutakura boka re fiber, asi raspberries vanozviwana ivo pachavo nokuti ivo vari muchengeti wezvinyorwa zvavo pachavo. Vawedzere kuhodhi yako yega yega kana kuti nyoka pamusoro pavo yakarurama.
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!