Zamkatimu
CHIKWANGWANI ndichimodzi mwazinthu zofunika kwambiri pakudya kwa anthu. Amachepetsa cholesterol, amatsuka thupi, amachotsa poizoni, amawongolera matumbo, komanso amachepetsa kunenepa. CHIKWANGWANI sichimasweka mthupi lathu, chifukwa chake ndi mtundu wa whisk pazochulukirapo.
Ndi zakudya ziti zomwe zimakhala ndi ulusi wambiri?
Raspberries ndi mabulosi akuda
Kapu ya raspberries ili ndi 8 magalamu a fiber. Ndi zochulukirapo kuposa chimanga cha oat. Mu maapulo, mwachitsanzo, magalamu 3-4 okha. BlackBerry ili pamalo achiwiri pambuyo pa rasipiberi. Kuchuluka kwa fiber ndi magalamu 7 pa Cup.
Nyemba
Nyemba ndi zina mwazolemba za kuchuluka kwa ulusi. Nyemba ndizomwe zimatsogolera magalamu 100 ali ndi magalamu 10 a fiber.
Njere zonse
Zogulitsa potengera mbewu zonse ziyenera kuwonjezeredwa pazakudya zanu. Magalamu 100 a mankhwala ali ndi magalamu 7 a fiber.
Msuzi wa Brown
Zida zambiri zomwe zili ndi mpunga wopanda bulauni - magalamu 100 azogulitsa ali ndi magalamu anayi a fiber. Mpunga woyera ndi gwero la magalamu awiri okha pamlingo wofanana.
Pistachios
Mtedza uliwonse ndiwosavuta kudya ndi zowonjezera pazakudya zoyambirira. Koma pamtundu wazinthu zopangidwa ndi CHIKWANGWANI atsogoleri ndiwo ma pistachios - magalamu atatu a fiber pa magalamu 3 a malonda.
Mbatata yophika
Mbatata zophikidwa mu uvuni m'matumba awo zimakhala ndi fiber komanso wowuma kwambiri. Chifukwa chake muyenera kudya khungu.
Mbewu za fulakesi
Mbeu za fulakesi zimakhala ndi zosungunuka zosungunuka. Komanso ndi gwero la omega-3 fatty acids, lignans - zinthu zomwe zimalepheretsa kukula kwa khansa. Pamaso ntchito mbewu ndi bwino pogaya ndiyeno kuwonjezera saladi kapena yogurt.
oatmeal
Oatmeal ndiye njira yabwino kwambiri yoyambira tsiku lanu. Ili ndi ulusi wambiri. Komabe, muyenera kusankha chimanga chonse chomwe chimafuna kuphika.
Zamasamba
Pamene masamba amadyera kwambiri, m'pamenenso mumakhala ulusi wambiri. Ngakhale sprig wowoneka bwino kwambiri wa greenery amatha kukhala gwero lofunikira lazinthu zofunika mthupi.
Ma soya
Nyemba za soya zimakhala ndi mitundu iwiri ya ulusi wosungunuka ndi wosungunuka, kuwapanga kukhala chinthu chapadera. Ndi mtsogoleri wosatsutsika, chifukwa magalamu 100 azogulitsa ali ndi magalamu 12 a ulusi wathanzi.
Zambiri pazakudya zokhala ndi fiber, yang'anani muvidiyo ili pansipa:
