Abantu abaningi, ikakhulukazi labo abanofuzo lwesifo senhliziyo, bakhetha ngokucophelela ukudla kwabo kwansuku zonke. Futhi inani elanele le-fiber kuwo liyadingeka empilweni. Kodwa ukudla i-fiber akulula njengoba kubonakala. Kulabo abanakekela imizimba yabo, abadlala ezemidlalo, i-fiber iba umgomo, futhi kufanele kwenziwe imizamo yokukhetha ukudla okufanele.
Kwabaningi, ukudla i-fiber kuba umsebenzi onzima, njengoba ukudla okucebile kuyo ngokuvamile akunambitheki kahle kakhulu. Ngakho-ke ukushoda okungapheli kwemicu ebalulekile. Ukuze ugweme amazinga aphezulu e-cholesterol, udinga ukudla okungenani amagremu angama-37 wefiber ngosuku. Kulesi sihloko, sizonikeza izibonelo zendlela yokufeza lo mphumela.
Ama-cocktails we-Berry
Lena indlela ejabulisayo yokuthola i-fiber eyanele. Zenziwe ngamajikijolo amasha nafriziwe. Sebenzisa ingxube yama-blueberries, ama-raspberries namajikijolo. Ama-raspberries engeza ubumnandi ukuze uhambe ngaphandle koshukela. Ingilazi ye-cocktail enjalo iqukethe kusuka ku-12 kuya ku-15 g we-fiber, okwanele ukuzuza i-37 g oyifunayo.
Imbewu kakolweni nembewu yefilakisi
Abaningi abayisebenzisi le mikhiqizo ukuze badle, ngoba abayithandi ukunambitheka kwabo. Kodwa ungadli imbewu yefilakisi emsulwa. Zingafakwa ezinhlobonhlobo zezitsha. Imbewu kakolweni kanye nembewu yefilakisi ingafakwa kumasaladi noma ama-smoothies ezithelo - lokhu ngeke konakalise ukunambitheka, kodwa kuzonikeza ithuba lokuthola i-fiber efanele.
Ushokoledi kanye ne-fiber
Ukuze udle umkhiqizo ocebile nge-fiber, kunconywa ukuwudla nge-chocolate. Izindaba ezimnandi zamazinyo amnandi! Uma wehlisa ukudla oswidi, zama ukushintsha ushokoledi ufake amajikijolo anoshukela, ahamba kahle ngokusanhlamvu.
isinkwa esiphindwe kabili
Lona uhlobo olusha lomkhiqizo - isinkwa esinjalo sinokuqukethwe okuphezulu kwe-fiber, ngenxa yokwanda kukakolweni ku-recipe. Kunzima ukuhlafuna kunesinkwa esijwayelekile. Nakuba i-fiber ecutshungulwayo ingathandwa kakhulu, isinkwa esiphindwe kabili singaba isengezo esihle, njengoba sigcina inani eliphezulu lezakhamzimba.
Yiziphi ezinye izindlela zokusebenzisa nsuku zonke ama-37 g wefiber? Faka phakathi ummbila, ubhontshisi omhlophe, ubhontshisi omnyama, ukwatapheya, i-durum kakolweni pasta, ilayisi elinsundu, isinkwa esigcwele okusanhlamvu, udali, amapheya, ama-artichokes, i-oatmeal, ama-raspberries, njll. Lapho usuwufinyelele umgomo wakho, ngokushesha uzobona ukuthi impilo yakho izoba ngcono kanjani.