Iwe unonzwa uine nzara apo uri kuedza kuderedza uremu here? Vakawanda vedu tinoita. Asi vakachenjera vanodya vanoziva kuti kana ukawana fiber yakakwana mukudya kwako nzara inowanzoenda. Uye vanodya vane hutano vanozivawo kuti zvikafu zvechisikigo ndizvo zvakanyanya zvinobva kune fiber.
Asi dieters chenjerera. Zvimwe zvepamusoro-fibhi zvekudya zvakanyanyawo mumafuta uye zvakakwirira mumakori. Kana iwe uchida kubvisa nzara yako uye kurasikirwa nemutoro, shandisa urongwa urwu rwezvokudya zvepanyama kuti uwedzere kurasikirwa izvo zvakakwirira mu fiber asi zvishoma mumakori uye zvakaderera mumafuta. Muchawana zvose zvavo mune zvekudya zvekugara uye ivo zviri nyore kutakura nemwi kuti muve nekukurumidza, kudya-kunakidza zvokudya apo iwe uri kuenda.
1 - Radishes
Radishes ishamwari ya dieter nokuti inotyisa, yakazara nekunaka uye yakanyanya kwazvo mumakori. Ive-veggie isina mafuta inobatsirawo kuchengeta mufiriji uye nyore kutakura apo iwe unoda hove pane.
Radishes haisi yepamusoro-fibiti yemiti, asi unowana 2-3 gramu ye fiber pamakori makumi maviri (anenge 9 radishes) waunodya. Kana iwe usingadi kudya radishes chete, uzvidzike uye uzviwedzere kune saladhi yako kuti upe puro inonaka yekunaka. Iwe unogona kunyange kubika radishes uye unozvidya sehutano hwakanaka.
2 - Chickpeas
Chickpeas, iyo inonziwo granzo nyemba, ndeimwe yezvinonyanya kushandiswa zvakanyanya-fiber foods. Nhindi yehafu yemhondi yemwoyo inopa anenge makirogiramu 140 uye inenge 6 magiramu e fiber.
Kana iwe uchida mukana wekudya wechickpeas, unogona kuzvidya uri woga kana sechidimbu chedivi. Asi vabiki vazhinji vanoita kuti vashandise mureji. Ndinovashandisa kuita pasi-calori hummus (pasina tahini). Iwe unogonawo kuwedzera granzo nyemba kune soups uye salads kana kuita chickpea poppers sechinhu chinonaka.
3 - Guava
Guava ishu inonaka inotapira inopa 45 makorikori uye mashanu magiramu e-fiber pamusana pezvibereko. Guavas inogona kudyiwa yakasvibirira asi vanhu vakawanda vari kuedza kuderedza uremu vanoishandisa kuti vaite smoothie ine utano .
Kuita s smoothie nevhavha, pamwe chete chikamu chechibereko (zvose zvayo zvinodyiwa!) Nemabriji kana citrus michero. Strawberries uye pineapple pair pamwe nevhavha. Wedzerai mukaka semukaka wakaoma kana yogashi kana uchida, asi haufaniri. Iwe unogona kutowedzera sipinashi kuti uve nechirwere chakanaka cheprotheni uye kunyanya fiber!
4 - Pears
Une dino rakanaka here? Peyari inogutsa chido chako uye unotakura chirwere chinorwara che fiber. Peari duku yakabikwa ine 85 koriori asi inopa ma gramu mashanu e fiber.
Vamwe vanotengesa kudzivirira mapepa nokuti zvinonyangadza kuchengeta. Uye kana iwe ukazoguma udzikanda mumarara, saka mari yacho haikwanisi. Asi kana ukasarudza nekuchengetedza mapepa zvakakodzera ivo vanogona kuchengeta kwemwedzi.
5 - Celery
Celery ine mukurumbira wakazara sekudya zvakanyanya. Asi pane chikonzero icho smart dieters chinochengetedza ichi cheggie mune chrisper. Hazvina mari, zvinonzwisisika, uye zvakanyanya kuderera mumakori. Celery inobatsirawo fibre inodya.
Chidimbu chinosvibirira chechirimwa chinokwana 6 koriori uye gramu imwe ye fiber. Izvozvo hazvirevi semafuta akawanda, asi kana uchitarisa nzira dzose dzaunogona kushandisa celery, iyo fiber magam inogona kuwedzera nokukurumidza. Gurai celery uye uiwedzere kune veggie omelet mangwanani mangwanani. Isa pakapetwa maviri kana matatu kuti uchinge uchidya masikati. Iwe unogona kunyange kuita mukisi wewaini yepamusoro yekudya kwemanheru. Shandisa nyemba yakachena (zvimwe fiber!) Panzvimbo yegorosi yakaoma kuti ucheke makoriri uye uchengetedze muto.
6 - Mwoyo wePamusoro
Izvi zvinomera zvinomera kune vakawanda vanodya zvine utano. Pahokudya, iwe unowanzovawana mumugwagwa wemaguta wakakonzerwa nemasitini kupfuura mune dhipatimendi rekugadzira. Kunyange zvazvo iwe ukagona kuwana uye kugadzirira zvitsva zvakasiyana-siyana, iwe unogona kukwanisa kuderedza sodium yehupenyu uye kuwana mukana wakachena.
Mukombe wakakwana wemwoyo wemichindwe une 41 chete makori uye unopa 4 gramu e fiber. Vanhu vazhinji vanofananidza ruvara rwekusvibiswa kana artichokes kuitira kuti zvive nyore kuvhunga uye kuwedzera kuma saladi. Inogonawo kugadzirwa nemononi sechidimbu chedivi. Kuti uchengetedze makirori ari kutonga, shandisa huku wekudya panzvimbo yehutu kana iwe uchibika.
7 - Frozen Fried
Kana iwe uri mubhadharo iwe uchiedza kushaya uremu, iwe unogona kudzivisa mapaji akakwirira-mairi emakrokri matsva mubasa rekugadzira. Asi iwe unogonazve kuchengeta majiki muzvokudya zvako. Ingovatenga mufiriji panzvimbo panzvimbo.
Majiroji yakatsvaira anowanzobudisa fiber pamwe chete nemimwe michina ine utano. Frozen unsweetened blackberries, somuenzaniso, ine makori 97 pamukombe uye 8 gm e fiber. Mazaya ane mahwendefa ane 64 koriori uye 8 magiramu e fiber.
Saka ndeipi nzira yakanakisisa yekudya maoriki akaomeswa? Ita pasi yakakorori, yakakura fiber smoothie! Ndinofarira iyi Berry Orange Smoothie recipe kubva kuShred Diet Cookbook.
- 2 mazai makuru, akachekwa, akachekwa
- 1/2 mukombe yakasvibiswa blueberries
- 1/2 kapu rafberries rakasviba
- 1/2 mukombe tsvina yakasanganiswa
- 6 ice cubes
Iyo recipe inoshumira 2 uye inongova 134 makorikiti pahushandi uye 8 gm e fiber.
8 - Mhete
Smart cooks uye savvy dieters chengetedza mahairi machena ari mumba. Zvechokwadi, inenge dzose mahairi ane hutano hwakanaka hwehutachiona, asi ini ndinoda mahairi machena nokuti anonyanya kushandiswa.
Ihafu yekapu yekushanda yemabhishi machena inopa makirogiramu 150 uye 6 gm e fiber. Iwe unowanawo anenge magiramu gumi emapurotini mune iyo kushandiswa kwebhinzi.
Iwe unogona kukandira nyeredzi dzose mutsva mumasobho uye salads, asi ini ndinoda kuchena nyeredzi nyemba uye ndozviwedzera kuhope mapeji angu. Yakawanda yakagadzirwa soupe mapeji (kufanana nekrimu yemaspire eselery ayo ambotaurwa pakutanga) ane cream cream kana bhotela yakawedzerwa kuti iwane ruzivo rwakanaka. Asi iwe unogona kutsika michero yakawanda yemafuta uye kushandisa nyeredzi yakachena yakachena panzvimbo. Zviri nyore kuita uye zvinonaka. Kwete fan of soups sweetsy? Edzai iyi Fat Low, Kale uye White Bean soup pane. Iwe uchawana anenge magiramu e-fiber mune imwe neimwe inoshumira.
9 - Bhizinesi Vanokonzera Veggies
Vazhinji vekudya vakachenjera vanosarudza chingwa chose chezviyo kuti vawedzere fiber yavo yekudya . Asi wakanga uchiziva here kuti iwe unogona kuwana huwandu hwakawanda uye huwandu hwekoriyori nevanopisa? Ichokwadi, asi iwe unofanirwa kusarudza vakarurama.
Chingwa chimwechete chekugadzira chikafu kana chigadzirwa chezviyo chingwa chezviyo chinopa anenge 130-150 makori, 2 gramu emafuta uye 3 magamu e fiber. Asi kushanda kamwechete kweChiedza cheChanga Chakarasika kubva Ry Krisp chinopa 46 makori, 2 gramu e fiber uye zero mafuta.
Nezvokudya zvemasikati, tora magetsi mana (2 servings) kuti uwane magiramu mana e fiber. Zvadaro zvakasara pane tsvina tsvuku tsvuku (uyewo chinyorwa chinobva kune fiber fiber) pasi-koriori hummus uye herbs ye fiber-packed meal.
10 - Pea
Mazai akanyorova haasi mishonga yakanakisisa, asi iyo izere nefiber; iyo inodhura uye iyo yakanyanya nyore nyore kuchengetedza mufiriji uye inoshandisa mupineki.
Rimwechete-cup-cup serving peas rinopa makori makumi matanhatu uye 4.4 gm e fiber. Iwe unobatsirawo kubva kune 4 gramu emuprotini apo iwe unodya kushanda kwemazai.
Ini ndinokanda mapepa mumashizha ose andinoita. Iniwo ndinokandira mapepa mashoma muzvizhinji zvevhu rakaonda turkey mapepa ayo ini ndinogadzirira, kunyange kana peassi isiri pane zvinyorwa. Peas ine tambo yakaoma inobatanidza zvakanaka nezvose. Kana iwe uchida kudya peas pachako, shandisa imwe yei-low calorie green pea recipes.
11 - Jicama
Wakambonzwa nezveJicama ? Yakakurumbira kune dzimwe nzvimbo dzenyika uye zvakaoma kuwana kune vamwe. Asi izvi zvinotapira midzi midzi inobatsira kuwana kana uri kuedza kurasikirwa uremu ne fiber. Rimwe duku jicama rinotapira rinopa 140 makorikiti, 3 gramu eprotini uye inogadzira 18 gramu ye fiber.
Ndisina chokwadi chekuita nejicama? Iwe unogona kuvhara uye kuvhara veggie nekuidya sezvaunenge uchida kudya karoti. Iyo inowedzerawo kuwedzera kukuru kumashizha echando uye ejira.
12 - Sipinaki
Sipinachi ndicho chikafu chekudya kune zvikonzero zvakawanda. Izvi zvinomera mashizha mashizha zvakanyanyisa uye zvine zvizhinji zvekudya. Rimwe kapu yekushandira sipinashi yakagadzirwa inopa makirogiramu makumi mana, 4.3 gm fiber uye 5.3 magamu eprotini. Kana iwe wakanyanyisa nezvekuderedza uremu, iwe unofanirwa kugara uine bhegi repinashi.
Saka ndeipi nzira yakanakisisa yekudya sipinashi? Ndinoshandisa sipinashi panzvimbo ye iceberg lettuce pane sandwiches yangu uye salads. Ndinowedzera sipinashi kusvika mangwanani angu omelet uye ndave ndakagadzira sipinashi yakaisvonaka ice cream mu blender.
13 - Acorn Squash
Mhando dzakawanda dzekoroshi dzinopa fiber, asi ganda squash ndechimwe chezvandinoda nokuti zviri nyore kuwana muchikamu chezvibereko, zvinowanzosina mari uye zviri nyore kugadzirira. Chikamu chimwe chechika squash chinopa makoriri 67, 3.25 gramu ye fiber uye kunyange 1,75 gm mapuroteni.
Acorn squash yakaisvonaka kune dieters vanoda rudo nyaradzo. Izvi zvakasikwa, zvokudya zvinotonhora zvinotapira ndezvokugadzirisa kukuru kune zvimwe zvekudya zvakakura zvakadai semapatata kana pasta. Ndeipi nzira yakanakisisa yekugadzirira chigamba squash? Ndinoda kuidya, asi unogona kuedza kuburikidza nekushandisa sora squashi mumasobho, casseroles uye kunyange muzvinhu zvakabikwa.
14 - Koliflower
Kutsvaga nzira inodhura uye iri nyore yekuwedzera fiber pakudya kwako? Iyo haina kuwana chero ipi zvayo iri nyore kupfuura horiflower. Kushanda kwezvirimwa zvakasiyana-siyana zvinopa 2.5 gm fiber, 2 gramu eprotheni uye 25 makoriyori chete!
Nokuti huriflower yakawedzera pakuzivikanwa, uchawana zvakawanda zvekufambisa kwemaInternet nenzira itsva uye inofadza yekushandisa mishonga. Icho chichiri chibage chakasvibirira kuti chidye mbishi, asi iwe unogonawo kuisa huriflower zvakafanana iwe unogona kuisa mashati. Vamwe vanhu vanotoita pizza yakakura neholiflower uye inonakidza chaizvo!
15 - Broccoli
Munhu wose anoziva kuti broccoli yakanaka pakurasika, asi unoziva chikonzero nei? Rimwe kapu inopa makori 31, 2.4 gramu ye fiber uye 2.5 gramu eprotheni. Izvozvo zvinoreva kuti iwe unogona kuzadza pa broccoli uye uchiri nechinzvimbo mukudya kwako kwechikamu chiduku-chengeteredzwa.
Kana iwe usingadi mararamiro emucheka, shandisa iri mumushonga wegrimu. Iwe uchawana kunakidza uye chikafu chegiji ino ine utano kunze kwekugadzirwa kwakawanda kweva dieters.