Okuqukethwe
I-Fiber ingenye yezinto ezibaluleke kakhulu zokudla komuntu. Kwehlisa i-cholesterol, kuhlanze umzimba, kususe ubuthi, kusebenze ukusebenza kwamathumbu, futhi kusize ekwehliseni isisindo. I-fiber ayiphuli emzimbeni wethu, ngakho-ke luhlobo lwe-whisk ngakho konke okweqile.
Yikuphi ukudla okuqukethe i-fiber eningi?
Ama-raspberries namajikijolo
Inkomishi yama-raspberries iqukethe ama-gramu ayi-8 we-fiber. Kungaphezu kokudla okusanhlamvu kwe-oat. Kuma-apula, ngokwesibonelo, amagremu ama-3-4 kuphela. IBlackBerry isendaweni yesibili ngemuva kokusajingijolo. Inani le-fiber lingama-gramu ayi-7 ngeNdebe ngayinye.
Ubhontshisi
Imidumba iphakathi kwamarekhodi enani le-fiber. Ubhontshisi ngumholi kumagremu ayi-100 aqukethe amagremu ayi-10 efayibha.
Okusanhlamvu okuphelele
Imikhiqizo esuselwe ezinhlamvwini ezigcwele kufanele nakanjani ingezwe ekudleni kwakho. Amagremu ayi-100 womkhiqizo anama-gramu ayi-7 we-fiber.
Irayisi elinsundu
Iningi le-fiber ecebile ilayisi elingacacisiwe elinsundu - amagremu ayi-100 womkhiqizo aqukethe amagremu ama-4 e-fiber. Irayisi elimhlophe liwumthombo wamagremu ama-2 kuphela ngesilinganiso esifanayo senhlamvu.
I-Pistachios
Noma imaphi amantongomane alungele ukudliwa nokungezwa ekudleni okuyisisekelo. Kepha enanini lokuqukethwe kwe-fiber ekwakhiweni kwabo abaholi bangama-pistachio - ama-3 amagremu wefayibha ngamagremu ayi-100 womkhiqizo.
Amazambane abhakiwe
Amazambane abhakwa kuhhavini ezikhunjeni zawo acebile nge-fiber nesitashi sonke esiwusizo. Ngaleyo ndlela kufanele futhi udle isikhumba.
Imbewu yefilakisi
Imbewu yefilakisi iqukethe i-fiber encibilikayo nengancibiliki. Futhi ingumthombo wama-omega-3 fatty acids, ama-lignans - izinto ezivimbela ukukhula komdlavuza. Ngaphambi kokusetshenziswa kwembewu kungcono ukugaya bese ufaka isaladi noma iyogathi.
oatmeal
I-Oatmeal iyindlela engcono kakhulu yokuqala usuku lwakho. Ine-fiber eningi. Kodwa-ke, udinga ukukhetha okusanhlamvu okuphelele okudinga ukupheka.
imifino
Lapho imifino i-crispy ngokwengeziwe, iqukethe i-fiber eningi. Ngisho nehlumela elibukeka elijwayelekile kakhulu lezitshalo lingaba ngumthombo obalulekile walezi zinto zomzimba ezibalulekile.
AmaSoybe
AmaSoya aqukethe izinhlobo ezimbili ze-fiber - encibilikayo futhi engancibiliki, okwenza kube umkhiqizo oyingqayizivele. Ungumholi ongenakuphikiswa, ngoba amagremu ayi-100 omkhiqizo anamagremu ayi-12 emicu enempilo.
Okuningi ngokudla okune-fiber eningi, bukela kuvidiyo engezansi:
