Anthu ambiri, makamaka omwe ali ndi chibadwa chotengera matenda a mtima, amasankha mosamala zakudya zawo za tsiku ndi tsiku. Ndipo kuchuluka kwa fiber mkati mwake ndikofunikira pa thanzi. Koma kudya fiber sikophweka monga momwe kumawonekera. Kwa iwo omwe amadzisamalira okha, omwe amasewera masewera, fiber imakhala cholinga, ndipo kuyesetsa kumafunika kusankha chakudya choyenera.
Kwa ambiri, kudya fiber kumakhala ntchito yovuta, chifukwa zakudya zokhala ndi mchere nthawi zambiri sizimakoma kwambiri. Chifukwa chake kusowa kosalekeza kwa ulusi wofunikira. Kuti mupewe kuchuluka kwa mafuta m'thupi, muyenera kudya zosachepera magalamu 37 a fiber patsiku. M'nkhaniyi, tipereka zitsanzo za momwe tingakwaniritsire zotsatirazi.
Ma cocktails a Berry
Iyi ndi njira yosangalatsa yopezera ulusi wokwanira. Amapangidwa kuchokera ku zipatso zatsopano komanso zowuma. Gwiritsani ntchito chisakanizo cha blueberries, raspberries ndi mabulosi akuda. Raspberries kuwonjezera kutsekemera kupita popanda shuga. Galasi la malo oterowo limakhala ndi 12 mpaka 15 g ya fiber, yomwe ndi yokwanira kupeza 37 g yomwe mukufuna.
Nyongolosi ya tirigu ndi flaxseed
Ambiri sagwiritsa ntchito mankhwalawa ngati chakudya, chifukwa sakonda kukoma kwawo. Koma musadye njere za fulakesi. Akhoza kuwonjezeredwa ku mbale zosiyanasiyana. Mbeu za tirigu ndi fulakesi zikhoza kuwonjezeredwa ku saladi kapena zipatso zotsekemera - izi sizidzasokoneza kukoma, koma zidzapereka mwayi wopeza fiber yoyenera.
Chokoleti ndi fiber
Kuti mudye chinthu chokhala ndi fiber, tikulimbikitsidwa kudya ndi chokoleti. Nkhani yabwino kwa dzino lokoma! Ngati mukuchepetsa maswiti, yesani kusintha chokoleti ndi zipatso zokoma, zomwe zimapita bwino ndi chimanga.
mkate wawiri
Uwu ndi mtundu watsopano wa mankhwala - mkate woterewu uli ndi fiber yambiri, chifukwa cha kuwonjezeka kwa tirigu mu recipe. Ndizovuta kutafuna kuposa mkate wamba. Ngakhale ulusi wokonzedwanso sumakonda kwambiri, mkate wapawiri ukhoza kukhala wowonjezera bwino, chifukwa umakhalabe ndi michere yambiri.
Ndi njira zina ziti zomwe mungadye 37 g wa fiber tsiku lililonse? Phatikizanipo chimanga, nyemba zoyera, nyemba zakuda, mapeyala, pasitala wa durum, mpunga wa bulauni, mkate wambewu, mphodza, mapeyala, artichokes, oatmeal, raspberries, ndi zina zotero. Mukadzakwaniritsa cholinga chanu, posachedwapa mudzaona mmene thanzi lanu lidzakhalire bwino.