Izidlo Ezingu-14 Ezine-Fiber Ephakeme Ongazifaka Ekudleni Kwakho (nokuthi Kungani I-Fiber Inkulu Kangaka Kwasekuqaleni)

Amagama Amahle Kakhulu Ezingane

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Uyakwazi lokho i-fiber kuyingxenye ebalulekile yokudla okunempilo. Kodwa ake sithembeke: Uyazi ukuthi yini i-fiber kuyinto ngempela? Ake sibuze i-dietitian.

I-fiber iyingxenye engagayeki yokudla kwezitshalo etholakala esithelweni esiphelele nemifino, amantongomane, imbewu, okusanhlamvu okugcwele kanye nemifino efana nemifino, uphizi nama-lentils, kusho isazi sokudla esibhalisiwe. UBrynn McDowell . I-fiber yokudla ihlukaniswe yaba izigaba ezimbili eziyinhloko: i-fiber encibilikayo, encibilika emanzini futhi engahlukaniswa amagciwane amahle asemathunjini ethu, kanye ne-fiber engancibiliki, engancibiliki futhi enezela inqwaba esitokisini sethu, kuchaza uMcDowell. Kokubili kubalulekile ekudleni kwethu kwansuku zonke, ngoba i-fiber ingasiza ekulawuleni ushukela wegazi, i-cholesterol ephansi, inikeze amagciwane amahle emathunjini ethu, inciphise ingozi yesifo senhliziyo, ivimbele ukuqunjelwa futhi ikusize uzizwe (futhi uhlale) ugcwele ngemva kokudla.

Iziqondiso zamanje zokudla zithi abesifazane abangaphansi kweminyaka engu-50 kufanele badle amagremu angu-25 efayibha ngosuku, kuyilapho abesifazane abangaphezu kweminyaka engu-50 kufanele bahlose amagremu angu-21 ngosuku. Futhi yebo, ukuthola i-fiber eyanele kubalulekile. Ukudla okune-fiber ephansi kungaholela empilweni embi yokugaya ukudla, okusho ukwanda kwengozi yokuqunjelwa, isifo se-diverticular kanye nama-hemorrhoids, kusho uMcDowell. Izinga le-cholesterol egazini lingakhuphuka, okungaholela ekwandeni kwengozi yesifo senhliziyo nesifo sohlangothi. Ukudla okune-fibre ephansi ngokuvamile kusho ukudla okunezithelo nemifino emisha, okusanhlamvu, ubhontshisi kanye nemifino. Ngaphezu kokuba ne-fiber ephansi, lokhu kungabuye kusho ukudla okungenamsoco ezinhlobonhlobo, amavithamini namaminerali. Yebo.

Izindaba ezinhle ukuthi ukwengeza ukudla okunefiber ephezulu ekudleni kwakho kulula kakhulu. Inkomishi eyodwa yama-raspberries iqukethe amagremu ayisishiyagalombili efayibha, inkomishi yespaghetti sikakolweni inamagremu ayisithupha kanti ingxenye yenkomishi kabhontshisi omnyama inamagremu angu-7.5. Futhi, ukwengeza i-fiber ekudleni kwakho akudingeki kube nzima kakhulu. Ngincoma ukuthi ubheke ukudla kwakho kwamanje futhi ubone ukuthi ungayengeza kanjani i-fiber eyengeziwe kulokho osuvele ukudlile, uMcDowell uyasitshela. Isibonelo, ukukhetha isinkwa sikakolweni esingamaphesenti angu-100 esikhundleni sesinkwa esimhlophe kuzokwandisa okuqukethwe kwefayibha. Ukwengeza amajikijolo amasha nama-alimondi asikiwe ku-yoghurt, ukufaka isipunu sembewu ye-chia noma imbewu yefilakisi ku-smoothie yakho yasekuseni noma ukwengeza ubhontshisi esobho noma upelepele kuyizinyathelo ezilula ongazithatha ekhishini ukuze wengeze i-fiber eyengeziwe ekudleni kwakho. Lapho ukhulisa i-fiber ekudleni kwakho, kwenze kancane futhi uqiniseke ukuthi uyawandisa amanzi owasebenzisayo.

Ulungele ukunweba i-fiber yakho? Zama okunye kwalokhu kudla okumnandi okungu-14.

OKUhlobene: Iyini I-Microbiome (futhi Kungani Kufanele Uyikhathalele Eyakho)?

1. Salmon Bowl with Farro, Black Beans and Tahini (27g Fiber)

Cishe yonke into yale recipe ine-fiber kuyo: Izipuni ezimbili ze-tahini ekugqokeni zinamagremu amathathu e-fiber, kanti ulethisi nokwatapheya kwengeza okunye ukuthuthukiswa okuhle.

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2. I-Veggie Nicoise Salad Nobhontshisi Oluhlaza Obomvu we-Curry (7g Fiber)

Amasaladi amaningi ane-fiber ephezulu, kodwa le-veggie riff kusaladi yakudala ene-tuna enezela okwengeziwe ngobhontshisi obuluhlaza.

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3. I-Harissa Chickpea Stew ne-Eggplant kanye neMillet (35g Fiber)

I-Millet iyi-fiber hero engavamile. Lokhu okusanhlamvu okuphelele kupakishwa ngamagremu ayisishiyagalolunye ngegremu ngayinye eyi-100, futhi kumnandi njengepasta, siyathembisa. Vumela ukuthi ucwilise wonke lawo ma-flavour e-spicy stew futhi uzobanjwa.

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4. I-Chickpea kanye ne-Vegetable Coconut Curry (32g Fiber)

Ama-chickpeas agcwele i-fiber, futhi uma ungeza imifino eminingi kule curry, uzodla izinto ezinhle kakhulu.

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5. I-Creamy Vegan Lentil kanye nemifino egazingiwe Bhaka (11g Fibre)

Ukutshala lesi sidlo ngokhilimu we-cashew kunezela i-fiber lapho ubisi luvame ukuba khona, futhi amantongomane kaphayini phezulu engeza i-dash eyengeziwe, futhi.

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6. Isaladi ye-Lemon Tahini Ne-Lentils, Beet kanye Nezaqathi (19g Fiber)

Isihluthulelo sokuguqula noma iyiphi isaladi ibe isidlo? Engeza udali. Agcwele i-fiber, ekugcwalisa (njengoba wazi manje).

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7. I-Ultimate Quinoa Avocado Bowl (13g Fiber)

Njengamanje, cishe ujwayelene kahle nomngane wethu i-quinoa. Akukona okusanhlamvu empeleni, kuyimbewu, ngakho-ke inamathani amaprotheni ngenkathi isapakisha inani elimangalisayo le-fiber.

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8. Ama-Noodle we-Soba aneSauce Yamantongomane (8g Fiber)

Enziwe nge-buckwheat, ama-soba noodle aseJapane ayindlela enefayibha ephezulu kunama-noodle kafulawa omhlophe. Amantongomane nawo aqukethe inani elihloniphekile, njengophizi.

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9. I-Buckwheat Gnocchi eneklabishi, Amazambane kanye ne-Fontina (6g Fiber)

Uma ulangazelela iphrojekthi, le gnocchi ye-buckwheat eyenziwe ekhaya, eyenziwe nge-creamy ricotta ushizi, kufanele ibe njalo. Amazambane nawo angumthombo wefayibha emangalisayo, cishe amagremu amahlanu ezambaneni elilodwa eliphakathi nendawo. Engeza iklabishi nokunye okuluhlaza ukuze ukhulise i-fiber nakakhulu.

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10. Ukwatapheya, iRadish namaWalnuts aneCarrot-Miso Dressing (13g Fiber)

Le saladi eyakhiwe ibukeka sengathi iphuma ekhishini lokudlela, kodwa kulula ngendlela eshaqisayo ukulenza. Vele ubambe imimese yakho emihle, usike futhi uhlanganise.

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11. Amakhowa asePortobello Agcwele Ibhali Risotto (10g Fiber)

Ngaphezu kokuba amandla e-fiber, amakhowe ane-kilojoule ephansi, amafutha nama-carbs. Ngakho-ke faka leyo portobello ngefiber eyengeziwe ngendlela yezinhlamvu ezigcwele ukhilimu. Ukuluma kanye uzokhohlwa ukuthi ubuhlose ukuba nempilo.

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12. Izambane Elimnandi kanye Nobhontshisi Omnyama Nacho ne-Green Chili Salsa (10g Fiber)

Ukushintshanisa ama-chips ukuze uthole ubhatata oshisayo kuwumnyakazo ohlakaniphile futhi omnandi wokwengeza i-fiber eningi kupuleti elifanele ukudla le-nachos. Ngaphezu kwalokho, i-tomatillo salsa eyenziwe ekhaya kanye ne-topping yebhontshisi emnyama yengeza i-fiber eyengeziwe esitsheni.

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13. Ubhontshisi Omhlophe Ocwebileyo Oyisipesheli kanye Nesitshulu Sebhali NeKale namaqanda (14g Fiber)

I-Chili crisp inyusa ubulawu balesi sitshulu semifino esifakwe izithako ezinothe nge-fiber. (Engeza uhlangothi lwe-edamame nelayisi elinsundu ngokungeziwe.)

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14. Upelepele Ogcwele Imifino (7g Fiber)

Ukudla okungcono kakhulu kuza ezitsheni ezidliwayo. Lezi pepper ezigxiliwe zilula kakhulu ukwenza, futhi uma ufaka irayisi elimhlophe ngelayisi elinsundu noma okunye okusanhlamvu (kupheke kancane kuqala), uzongeza nakakhulu.

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