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Ukudla Okucebile Kwe-Fibre | Amathiphu Wezempilo | Ukudla Okucebile Kwe-Fibre | UBoldsky 
Ababaningi abazi ngokubaluleka kwe-fiber ekudleni, yize kuyinkulumo yedolobha. I-Fiber iyi-carbohydrate etholakala ezitshalweni eza ngezindlela ezimbili - encibilikayo futhi engancibiliki. Kuyingxenye ebaluleke kakhulu ekudleni kwakho kwansuku zonke.
I-cuisine yaseNdiya yaziwa ngezinongo zayo, ama-curry nama-chutneys okuyimayini yegolide yokudla okunothe-fiber. Lokhu kudla okune-fiber kunenqwaba yezinzuzo zezempilo ezibandakanya ukukhuthaza ukunciphisa umzimba, ukunciphisa izifiso ezingafuneki, ukwehlisa amazinga kashukela egazini, ukulwa nokuqunjelwa, nokunciphisa ubungozi bokushaywa unhlangothi nokuqunjelwa.
Imicu encibilikayo inconywa kakhulu kubantu abanesifo sikashukela kanye nefayibha engancibiliki isiza ekwehliseni isisindo. Lapha, sibhala phansi ukudla kwamaNdiya okungama-20 okune-fiber okunesisindo.
1. Amapheya
Ipheya isithelo esidumile esimnandi futhi esinomsoco. Iqukethe izinga eliphezulu le-fiber, elingaba ngu-9.9 amagremu.
2. Ukwatapheya
Ukwatapheya ugcwele amafutha anempilo kanye nemithombo emihle ye-fiber. Iqukethe i-fiber, okwenza kube amagremu ayi-10.5 ngenkomishi ngayinye.
3. Amajikijolo
Amajikijolo afana nojingijolo nojikijolo anezinga eliphezulu le-fiber. I-Blackberry iqukethe i-7.6 gram ye-fiber kanti okusajingijolo kuqukethe ama-gramu ayi-8 we-fiber.
4. Amakhiwane
Amakhiwane nawo awumthombo omkhulu we-fiber. Amakhiwane anokulinganisela okuphelele kwemicu encibilikayo nengancibiliki, ecishe iyenze ifike ku-14.6 amagremu we-fiber.
5. Oats
Ama-oats angenye yemithombo engcono kakhulu yefayibha, equkethe imicu encibilikayo nengancibiliki. Zingadliwa ngezindlela eziningi ngesimo sebhulakufesi noma i-pudding. Amagremu ayi-100 e-oats acishe abe ngu-1.7 amagremu we-fiber.
6. Ukhukhunathi
Ukhukhunathi uyathandwa futhi utshalwa yonke indawo. Bangangeza i-fiber yemvelo enempilo ekudleni kwakho, okuyenza ibe ngama-gram ayi-7.2 ngenkomishi ngayinye.
7. uphizi
Ophizi abaluhlaza bagcwele ifayibha nama-antioxidants anamandla. Ama-peas aqukethe ama-gram angu-8.6 we-fiber ephelele yokudla.
8. Ilayisi Elinsundu
Irayisi elinsundu liqukethe ifayibha eningi kunelayisi elimhlophe. Irayisi elinsundu livame ukudliwa ngabaqaphi besisindo. Irayisi elinsundu linamagremu ayi-3.5 efayibha yokudla.
9. Ama-lentili
Ama-lentile avame ukusetshenziselwa izindlela zokupheka zaseNdiya. Zinezinga eliphezulu lokudla, okusiza ukukhulisa amandla akho futhi kukhulise imetabolism yakho. Amagremu ayi-100 amalenti abilisiwe aqukethe amagremu ayi-8 e-fiber.
10. Isikwashi
Ama-squash afana nethanga nesikwashi se-butternut anefayibha eningi encibilikayo. Zingaphekwa ngendlela yesobho noma ama-curry. Isikwashi siqukethe amagremu ayi-9 efayibha ephelele yokudla.
11. Amahlumela eBrussels
Amahlumela eBrussel angenye yokudla okunothe kakhulu kwamaNdiya okune-fiber. Basiza ukukhipha ubuthi ohlelweni lwakho ngezinto zabo ezilwa nokuvuvukala. Amahlumela eBrussel aqukethe cishe u-7.6 amagremu we-fiber.
12. Umunwe we-Okra Noma we-Lady
Cishe kuzo zonke izifundazwe zaseNdiya, umunwe wentokazi uyimifino ethandwa kakhulu. Inkomishi eyodwa nje yomunwe wentokazi, noma i-okra, inikeza cishe ingxenye eyodwa kwezintathu zemicu yokudla enconyiwe. Iqukethe ama-8.2 amagremu wefayibha ephelele yokudla.
13. Imbewu yefilakisi
Imbewu yefilakisi icebile nge-fiber futhi ungangeza lokhu kudla okuphezulu kuma-smoothies akho noma ngenkathi ubhaka ama-muffin namakhukhi. Amagremu ayi-100 embewu yefilakisi aqukethe amagremu angama-27 efayibha.
14. Itheniphu
Itheniphu ngomunye imifino esetshenziswa ekuphekeni kwamaNdiya. Ungumthombo omkhulu we-fiber, ongaphekwa futhi udliwe ungaphekiwe. I-Turnips iqukethe i-4.8 gram yefayibha ephelele yokudla.
15. Amatshwele
Chickpeas aqukethe izakhi ezibalulekile, nazo zigcwele fibre. Zingathokozelwa isidlo sasemini, isidlo sasemini nesokudla. Ichickpeas iqukethe ama-gramu ayi-8 efayibha ephelele yokudla.
16. Amaqathi
Izaqathe ziyimifino ehlwabusayo enenani elanele lezakhamzimba. Le mifino emnandi nayo icebile ku-fiber. 1 inkomishi izaqathe iqukethe 3.6 amagremu of fibre.
17. Broccoli
Ngaphandle kwevithamini C ne-calcium, i-broccoli nayo igcwele i-fiber. Ukugcina okuqukethwe kwe-fiber, kungcono ukuyiphunga noma ukuyisakaza. Amagremu ayi-100 e-broccoli aqukethe u-2.6 amagremu we-fiber.
18. Amazambane
Amazambane aqukethe ama-carbohydrate kodwa futhi aqukethe cishe ama-4 amagremu we-fiber.
19. Um-alimondi
Ama-alimondi acebile ngezakhamzimba futhi ama-alimondi angosawanga aqukethe cishe ama-4.5 amagremu efayibha yokudla. Ukuze uthole iningi le-fiber, khetha ama-alimondi emvelo nahlaza.
20. Isinkwa se-wholegrain
Isinkwa se-wholegrain simnandi futhi sinomsoco. Ucezu olulodwa lwesinkwa sokudla okusanhlamvu luqukethe ama-4-5 amagremu we-fiber.
