Ukudla Okune-Fiber-Rich Okungasiza Ekunciphiseni Isisindo Kalula

Amagama Amahle Kakhulu Ezingane

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I-Fibre ingukudla okubalulekile okususelwa ezitshalweni okusiza kakhulu ukukhuthaza ukwehla kwesisindo kanye nokugcina impilo yokugaya ukudla neyokugaya amathumbu, ukunciphisa izifiso ezingafuneki, ukwehlisa amazinga kashukela egazini, ukulwa nokuqunjelwa nokunciphisa ubungozi bokushaywa unhlangothi. Ukudla okunothe nge-fiber kusiza ukukhuphula isisu futhi kwenze ukugayeka komzimba kwehle ukuvimbela i-glucose ngokungazelelwe ne-spike spike emzimbeni. [1]

Ukukhuluphala ngokweqile kuyinkinga enkulu njengoba izimo eziningi zezempilo ezinjengesifo sikashukela, isifo senhliziyo nokukhuluphala ngenxa yokunyuka kwamafutha omzimba. Ukunciphisa inani lokudla noma indlala akusona isisombululo sokwehlisa isisindo njengoba kungadala ukushoda kwezakhi zomzimba eziningi ezibalulekile.

Indlela engcono yokwehlisa isisindo ngenkathi ugcina ibhalansi yomsoco emzimbeni ngokudla ukudla okune-fiber. Azisizi kuphela ekuphathweni kwesisindo kepha futhi zinikela ngezakhamzimba ezibalulekile ekusebenzeni kahle komzimba. Bheka ukudla okubalulekile okusiza ukunciphisa isisindo kalula. Futhi khumbula, ngaso sonke isikhathi kuhle ukuhlanganisa kokubili ukuzivocavoca kanye nokudla okunothe kwe-fiber ohambweni lokwehlisa isisindo.

Izithelo

1. Amapheya

Amapheya aphakathi kwezithelo eziphezulu ezigcwele kakhulu i-fiber yokudla. Futhi ahlanganiswe nama-antioxidants kanye nama-phenolic compounds. [1]

I-fiber yokudla emapheya (100 g): 3.1 g

Isetshenziswa kanjani: Yidla amapheya ngqo ngesikhumba. Ungangeza esitsheni sakho sezithelo noma udle ngemuva kokuwosa.

2. Ukwatapheya

Ukwatapheya uqukethe amafutha anempilo nezinye izakhi zomzimba ezibalulekile njengamavithamini, i-magnesium, ama-fatty acids ne-potassium. Futhi ingumthombo omuhle kakhulu wama-phytochemicals angasiza ekuphathweni kwesisindo nasekuvikeleni izifo ezihlobene nenhliziyo. [okubili]

I-fiber yokudla ku-avocado (100 g): 6.7 g

Isetshenziswa kanjani: Faka ukwatapheya esaladini lesithelo. Futhi ungamane usike izithelo, ufafaze upelepele omnyama bese uqeda.

3. I-Blackberry

Ukudla okune-fiber encane kungadala izinkinga zokugaya ukudla njengokuqunjelwa nokuqunjelwa ngenkathi ukudla okunamafayibha amaningi kusiza ekwehliseni isisindo kanye nasekulawuleni ushukela wegazi nokunciphisa i-cholesterol. Kungakho ama-blackberry esetshenziswa kakhulu ekunciphiseni isisindo somzimba.

I-fiber yokudla ku-blackberry (100 g): 5.3 g

Isetshenziswa kanjani: Sebenzisa ama-blackberry nge-yoghurt yamaGrikhi, i-oats noma iphalishi. Ungazifaka esitsheni sakho sezithelo.

4. Amakhiwane Amasha

Amakhiwane agcwele i-fiber yokudla. Ukufaka amakhiwane amasha ekudleni kusiza ukwehlisa i-cholesterol egazini engasiza ngokuqhubekayo ukugcina isisindo somzimba nokuhamba kwegazi okufanele emzimbeni. Amakhiwane amasha asiza futhi ekunciphiseni ubungozi bezifo zenhliziyo nemithambo yegazi. [3]

I-fiber yokudla kumakhiwane amasha (100 g): 2.9 g

Isetshenziswa kanjani: Yidla amakhiwane amasha noma uwacwilise emanzini ubusuku bonke bese uwadla. Ungabangeza kumaqebelengwane akho nophudingi njengoba besebenza njengesiphunga semvelo.

5. Okusajingijolo

Okusajingijolo kusiza ukuvimbela okunamafutha kwesibindi nokukhuluphala. Kuyaziwa kakhulu ukunciphisa isisindo somzimba kanye ne-hepatic triacylglycerol ngenxa yobukhona bezakhamzimba ezibalulekile kanye nefayibha yokudla. [4]

I-fiber yokudla okusajingijolo (100 g): 6.5 g

Isetshenziswa kanjani: Yidla ama-raspberries njengesidlwana nge-yoghurt yamaGrikhi, i-oatmeal noma wenze ama-smoothies ngawo.

6. Ukhukhunathi

Kokubili ukhukhunathi oluhlaza okomisiwe unezinzuzo eziningi zezempilo. Isithelo sisiza ukuzinzisa izinga le-glucose futhi sinemiphumela yokulwa nesifo sikashukela.

I-fiber yokudla kukakhukhunathi (100 g): 9 g

Isetshenziswa kanjani: Faka uginindela kakhukhunathi esitsheni sezithelo noma uwose bese uqeda.

7. Guava

Lesi sithelo sonyaka siwumthombo omuhle kakhulu we-fiber futhi sinama-calories aphansi. Ucwaningo luthi izithelo zingasiza ukugcina isisindo esifanele ngokulawula amazinga e-cholesterol noshukela emzimbeni.

I-fiber yokudla ku-guava (100 g): 5.4 g

Isetshenziswa kanjani: Sebenzisa i-guava ngaphandle kokuxebuka. Ungafafaza nosawoti esithelweni bese udla.

8. Kiwi

I-Kiwi iqukethe zombili izintambo ezincibilikayo nezingaxazululeki. Lapho sidliwe, isithelo sisinika umuzwa wokugcwala futhi sisivimbele ekudleni ukudla okungenampilo okwandisa isisindo.

I-fiber yokudla ku-kiwi (100 g): 3 g

Isetshenziswa kanjani: Yidla i-kiwi ngemuva kokuyixebula. Ungabangeza kuma-oats, iphalishi noma isitsha sezithelo.

9. Ipomegranati

Izakhamzimba ezibalulekile kupomegranate njengama-antioxidants, ama-anthocyanins kanye nama-tannins angasiza ekunciphiseni ukukhuluphala namazinga e-cholesterol. Isithelo futhi sivimbela ukukhula kwamangqamuzana anomdlavuza.

I-fiber yokudla epomegranate (100 g): 4 g

Isetshenziswa kanjani: Yidla ingilazi yepomegranate juice nsuku zonke. Ungangeza nembewu yepomegranate kuma-oats noma iphalishi.

10. Ubhanana

Ubhanana ungasiza ukugcina okhalweni oluphelele. Icebile ngama-carbohydrate futhi iqukethe ama-calories aphansi. Ngaphandle kwalokho, ukudla ubhanana owodwa kunikeza umuzwa wokusutha futhi kunciphisa indlala. Ukusetshenziswa kwebhanana akugcini nje ngokugqugquzela ukwehla kwesisindo kodwa futhi kusiza ekugcwaliseni amandla alahlekile emzimbeni ngesikhathi somzimba. [5]

I-fiber yokudla ebhanana (100 g): 2.6 g

Isetshenziswa kanjani: Phonsa izingcezu ezimbalwa zebhanana esitsheni sezithelo. Ungalungisa futhi ama-banana smoothies noma uwafake kuma-oats akho.

11. Amagilebhisi

I-Grapefruit inamakholori amancane futhi icebile ngomsoco obalulekile. Kuyasiza ukunciphisa isisindo ngosizo lwe-enzyme ebizwa nge-AMP-activated protein kinase. I-enzyme ithuthukisa imetabolism futhi isebenzisa amafutha agcinwe noshukela ukukhiqiza amandla emzimbeni. [6]

I-fiber yokudla ku-grapefruit (100 g): 1.1 g

Isetshenziswa kanjani: Ungadla uhhafu wamagilebhisi ngosuku.

12. I-apula

I-Apple iwumthombo omkhulu wefayibha yokudla kanye nama-polyphenols. Kusiza kakhulu ukunciphisa amafutha esiswini kubantu abakhuluphele ngokweqile. Ama-polyphenols ezithelweni nawo asiza ngokugaya. [7]

I-fiber yokudla ku-apula (100 g): 2.4 g

Isetshenziswa kanjani: Faka ama-apula esidlweni sakho sasekuseni ngokuwafaka esaladini lezithelo, i-oats noma iphalishi.

13. Isibambo

Umango wenza ukudla okulula okunempilo okukhuthaza ukusutha. Iqukethe i-beta-carotene, esiza ukunciphisa ingozi yomdlavuza. Umango nawo ungumthombo ocebile wamavithamini C, B kanye ne-lycopene, i-antioxidant esiza ekwehliseni isisindo.

I-fiber yokudla kumango (100 g): 1.6 g

Isetshenziswa kanjani: Ungaphuthelwa umango phakathi nesikhathi sonyaka. Yidla ngemuva kokukuxebula. Ungalungisa futhi ijusi lomango noma ama-smoothies.

14. I-Strawberry

I-Strawberry inciphisa ubungozi bezifo zenhliziyo, ukuvuvukala, ukukhuluphala kanye nomfutho wegazi ngenxa yobukhona be-fiber yokudla, i-flavonoids nezinye izakhi zomzimba ezibalulekile. [8] I-Fibre esithelweni nayo ingasiza kalula ekuphathweni kwesisindo.

I-fiber yokudla ku-sitrobheli (100 g): 2 g

Isetshenziswa kanjani: Faka ama-strawberry esitsheni sakho sezithelo. Ungazidla ne-yoghurt yamaGrikhi noma uziqokele ngaphezulu kwama-oats.

15. Amaplamu

Ama-plums anezinkomba eziphansi ze-glycemic nama-calories aphansi abenza bakhulu kubantu abazama ukwehlisa isisindo. Ama-plums nawo agcwele amavithamini (A, C) nama-antioxidants.

I-fiber yokudla kuma-plums (100 g): 1.4 g

Isetshenziswa kanjani: Faka ama-plums kuma-smoothies, amasaladi noma i-oatmeal.

Imifino

16. Isanqante

Inani elikhulu le-fiber kule mifino ekhukhulayo lingasiza ukukhuthaza ukulahleka kwesisindo. Amaqathi anothe ngo-vitamin K, i-potassium ne-beta-carotene asiza ukugcina umzimba uphilile.

I-fiber yokudla ku-isanqante (100 g): 3.1 g

Isetshenziswa kanjani: Yidla izaqathe ziluhlaza noma uzifake kwimifino yakho. Ungaphinda ubangeze esobheni noma amasaladi.

17. Peas oluhlaza

Ama-peas aluhlaza angumthombo ocebile we-fiber namavithamini. Ukuzisebenzisa nsuku zonke kungakusiza ulahlekelwe isisindo njengoba zisebenza njengesicindezeli senkanuko yemvelo.

I-fiber yokudla kuma-peas aluhlaza (100 g): 5.7 g

Isetshenziswa kanjani: Bilisa uphizi oluhlaza bese uwafaka esaladini. Ungazidla zingaphekiwe.

18. Itheniphu

I-Turnip ingumthombo ocebile we-fiber yokudla okusiza ukukhuthaza ukugaya okunempilo. Iphinde iqede umzimba ngokukhipha ubuthi obungafuneki. Itheniphu kuyindlela enhle ongayisebenzisa ngesikhathi sokudla kwasemini noma esidlweni sakusihlwa njengoba inyusa isilinganiso semetabolism futhi ingasiza ekwehliseni isisindo somzimba. [9]

I-fiber yokudla kutheniphu (100 g): 1.8 g

Isetshenziswa kanjani: Faka itheniphu esobho noma imifino.

19. UMnumzane

ILadyfinger noma i-okra ingumthombo ocebile we-folic acid, uvithamini C, i-calcium neVitamin B. Ukudla i-okra ngesidlo sasekuseni noma emva kwesidlo sasemini kungadala inani eliphezulu le-fiber emzimbeni elingasiza ekunciphiseni amanoni futhi likhuthaze ukwehla kwesisindo.

I-fiber yokudla ku-ladyfinger (100 g): 3.2 g

Isetshenziswa kanjani: Lungisa ama-okra curries bese uwadla ngelayisi elinsundu noma ngama-chapati okusanhlamvu aphelele.

20. Broccoli

I-Brokholi inamakhalori amancane. Ukudla i-broccoli njengokudla okuyisisekelo kungasiza ekwehliseni isisindo ngenxa yenani eliphezulu le-fiber namanzi kwimifino. Iqukethe namavithamini A, C, no-K ne-calcium. I-Broccoli inika amandla ukusutha isikhathi eside futhi isiza ukulawula umfutho wegazi ophakeme futhi ithuthukise impilo yenhliziyo enhle.

I-fiber yokudla ku-broccoli (100 g): 2.6 g

Isetshenziswa kanjani: I-Brokholi yenza inketho enempilo engezwe kupuleti leveggie noma isaladi.

21. Isipinashi

Le veggie ye-cruciferous ingcono kakhulu ekuphathweni kwesisindo, amathambo anempilo, imisipha nempilo yenhliziyo. Isipinashi sinothile ku-vitamin B2, omega-3 fatty acids ne-magnesium. [10]

I-fiber yokudla kusipinashi (100 g): 2.2 g

Isetshenziswa kanjani: Faka isipinashi kupasta, amasobho, amasangweji noma imifino.

22. Ubhontshisi Ohlaza

Ubhontshisi oluhlaza ngumthombo omkhulu we-fiber, uvithamini C, i-folate, i-iron ne-silicon. Lezi zakhi zomzimba zivimbela ingozi yokuba nomdlavuza wamathumbu nesifo sikashukela. Ubhontshisi oluhlaza wenzela ukudla okuphelele uma ubheka okhalweni lwakho.

I-fiber yokudla emapheya (100 g): 2.7 g

Isetshenziswa kanjani: Faka ubhontshisi obuluhlaza kumasobho noma uwabilise bese ufaka kumasaladi akho.

23. Ubhatata

Ubhatata unothisiwe ku-fiber yokudla kanye nama-antioxidants. Futhi ingumthombo omuhle kakhulu kavithamini C, selenium kanye namaminerali okusiza ndawonye ukukhuthaza impilo yamathumbu futhi kuthuthukise nokusebenza kobuchopho. [ishumi nanye]

I-fiber yokudla kuzambane elimnandi (100 g): 2.4 g

Isetshenziswa kanjani: Kuphakathi ubilise ubhatata noma i-grill noma ugoqe bese uyadla.

24. Isikwashi

Izinhlobo eziningana zesikwashi ziyatholakala emakethe ehlobo nasebusika. Ngenxa yekhalori ephansi nokuqukethwe okunefayibha ephezulu, isikwashi sisiza ukunciphisa amafutha omzimba. Ukudla i-acorn squash ebusika kungasiza ukushisa lawo kilos angafuneki emzimbeni.

I-fiber yokudla ku-squash (100 g): 2.1 g

Isetshenziswa kanjani: Faka isikwashi kwimifino noma kumasobho noma ulungiselele uphaya wesikwashi.

25. Beetroot

Ithuthukiswe ngazo zonke izakhi zomzimba ezibalulekile njenge-fiber, i-potassium, i-magnesium, i-iron ne-vitamin C, i-beetroot iwukudla okuhle kakhulu kokunciphisa umzimba. Iphinde inyuse amasosha omzimba futhi isuse amanzi amaningi emzimbeni, nawo angaholela ekuzuzeni isisindo. [12]

I-fiber yokudla ku-beetroot ecubuziwe (100 g): 1.7 g

Isetshenziswa kanjani: Faka u-beetroot esaladini lakho, wenze isobho le-veggie, noma ube nengilazi yejusi le-beetroot.

26. Amahlumela eBrussels

Amahlumela eBrussel angenye yezinketho ezinempilo kubantu abenza izikhathi zokwehlisa isisindo. Lokhu kudla kuqukethe inani eliphakeme le-fiber yokudla, i-folacin, i-calcium, i-potassium ne-vithamini A. Okuqukethwe kwe-fiber kumahlumela we-brussel akusizi nje ukunciphisa amafutha omzimba kodwa futhi kusiza ekwehliseni izinga le-cholesterol.

I-fiber yokudla kumahlumela we-brussel (100 g): 3.8 g

Isetshenziswa kanjani: Amahlumela we-Cook Brussel bese uwadla noma uwahlanganise nesaladi ye-veggie.

27. I-artichoke

Ama-artichokes asiza ukulawula isifo sikashukela kanye nesisindo somuntu. Imifino iqukethe inani elanele le-magnesium, i-vitamin C, i-folic acid, i-fiber yokudla, i-manganese nezinye izakhi zomzimba ezibalulekile. Ama-artichokes asiza ekususeni ubuthi namanzi angafuneki emzimbeni futhi akhuthaze ukwehla kwesisindo.

I-fiber yokudla kuma-artichokes (100 g): 5.4 g

Isetshenziswa kanjani: Sebenzisa imifino ye-artichokes noma ukukhishwa kwayo okutholakala kalula emakethe.

Izinhlamvu Eziphelele

28. Ilayisi Elinsundu

Irayisi elinsundu line-fiber eningi uma liqhathaniswa nelayisi elimhlophe. Lesi yisizathu esenza ukuthi abantu abasohambweni lokwehlisa isisindo bavame ukukhetha ukusebenzisa irayisi elinsundu esikhundleni selayisi elimhlophe. Irayisi elinsundu futhi linenkomba ephansi ye-glycemic kanye nama-micronutrients amaningana. [13]

I-fiber yokudla elayisi elinsundu (100 g): 4 g

Isetshenziswa kanjani: Sebenzisa irayisi elinsundu ngesidlo sasemini noma sakusihlwa. Ungalungisa futhi iphalishi lelayisi elinsundu ngesidlo sasekuseni.

29. Isinkwa Sokusanhlamvu Sonke

Izinkwa eziphelele zokusanhlamvu zombili zimnandi futhi zinomsoco. Zivame ukuthandwa ngaphezu kwezinye izinkwa ngenxa yokuqukethwe okuphezulu kwefayibha nenani lokudla okunomsoco.

I-fiber yokudla esinkwa esiphelele senhlamvu (100 g): 7.4 g

Isetshenziswa kanjani: Lungisa isemishi ngesinkwa sezinhlamvu ezigcwele noma ubenejamu abanamafutha amancane.

30. Igatsha Likakolweni Elingalungiswa

I-bran kakolweni engacutshungulwa noma i-Bran's Miller yizingubo zangaphandle zikakolweni ezicebile nge-fiber, amavithamini namaminerali. Okuqukethwe kwe-fiber ephezulu kuzo kuzuzisa inhliziyo, ikholoni nempilo yokugaya ukudla futhi kungasiza nasekulawuleni isisindo. [14]

I-fiber yokudla ku-bran kakolweni engacutshungulwa (100 g): 42.8 g

Isetshenziswa kanjani: Fafaza i-miller's bran kwisobho sakho, ama-smoothies noma okusanhlamvu. Ungawaxuba neyogathi bese uqeda.

31. Quinoa

I-Quinoa iqukethe inani eliphezulu le-fiber namaprotheni. Ukunikezwa kwe-quinoa kwehlisa inkomba ye-glycemic futhi kubambezele ukugayeka kokudla. Kwenzela indlela enempilo yokuqala usuku lwakho. I-Quinoa inikeza ukugcwala ukuze ungadli ukudla okungenampilo. Ngale ndlela, kungavimbela ukusetshenziswa kwama-calories angeziwe futhi kukhuthaze ukwehla kwesisindo.

I-fiber yokudla ku-quinoa engavuthiwe (100 g): 7 g

Isetshenziswa kanjani: I-quinoa ibhulakufesi. Ungawasebenzisa futhi kuma-smoothies, imigoqo yamandla eyenziwe ekhaya, amasaladi, kophudingi noma isobho.

32. Oats

Ama-oats aqukethe i-fiber elungele ukugaya kanye nempilo yesisu. Abantu abasezinhlelweni zokwehlisa isisindo bavame ukwelulekwa ukuthi badle ama-oats nsuku zonke ngesidlo sasekuseni. [ishumi nanhlanu]

I-fiber yokudla kuma-oats (100 g): 10.1 g

Isetshenziswa kanjani: Cwilisa ama-oats ubusuku bonke obisini olunamafutha amancane noma emanzini. Faka izithelo ezintsha kuma-oats ofakwe bese udla. Ungaphinda ulungiselele i-upma noma i-uttapam ngama-oats ahlanganisiwe.

33. Ibhali

Ibhali licebile ngohlobo olulodwa lwe-fiber edlayo encibilikayo ebizwa nge-beta glucan. Lokhu kusiza ukunciphisa amazinga e-cholesterol ne-glucose emzimbeni. Ibhali laziwa nangokuthi lithuthukisa ukugaya futhi lingasiza ekwehliseni isisindo. [16]

Ifayibha yokudla ebhali (100 g): 17.3 g

Isetshenziswa kanjani: Lungisa iphalishi ngebhali. Ungawangeza futhi kumasobho noma ulungiselele ufulawa webhali bese uwusebenzisa ngesikhathi sokubhaka.

34. I-Pasta Yokusanhlamvu Yonke

I-pasta ephelele yokusanhlamvu inciphisa ukudla ngenxa yokuba khona kwenani eliphezulu le-fiber yokudla. Lokhu kunciphisa ubungozi bokukhuluphala nesifo sikashukela kubantu. [17]

I-fiber yokudla ku-pasta okuphekwe okuphelele (100 g): 3.9 g

Isetshenziswa kanjani: Sebenzisa i-pasta ephelele yokusanhlamvu ngesidlo sakho sasemini noma sakusihlwa.

35. Ibhotela Lamakinati

Ucwaningo oluningana luthi ukusetshenziswa kwe-peanut butter kusiza ukwehlisa i-BMI, ukugcina okhalweni olufanele, ukukhuluphala ngokweqile nokunciphisa amazinga e-glucose emzimbeni. Lokhu kungenxa yokuba khona kwefayibha yokudla kulokhu kudla okuyisisekelo. [18]

I-fiber yokudla ku-peanut butter (100 g): 5 g

Isetshenziswa kanjani: Ungangeza ibhotela lamantongomane cishe kunoma yini ngaphandle uma ungenakho ukungezwani namantongomane. Yidla izithelo ngebhotela lamantongomane noma uzifake kuyiyogathi.

Imifino

36. Amantshontsho enkukhu

I-Chickpeas yimithombo ecebile yamaprotheni kanye nefayibha yokudla, okubili okubalulekile ekusheshiseni inqubo yokwehlisa isisindo. Ngisho nendishi encane yamantshontsho ingagcwalisa isisu sakho futhi yehlise nesifiso sakho sokudla. [19]

I-fiber yokudla kuma-chickpeas (100 g): 4 g

Isetshenziswa kanjani: Bilisa ama-chickpeas bese uwathola njengesidlwana sangemva kokudla kwasekuseni noma ngesidlo sasemini. Sebenzisa ama-chickpeas izinsuku ezingu-3-4 ngesonto ukuze uthole izinzuzo ezisebenzayo.

37. Ubhontshisi Omnyama

Ubhontshisi omnyama kungaba yindlela yokudla enempilo kubantu abafisa ukunciphisa umzimba kalula. Basiza ukulahlekelwa ngamafutha omzimba futhi balawule izinga likashukela egazini. Ubhontshisi omnyama uqukethe ama-calories aphansi kanye ne-fiber ephezulu, ebanga ukugaya futhi ikhuthaze ukwehla kwesisindo.

I-fiber yokudla kubhontshisi omnyama (100 g): 15.5 g

Isetshenziswa kanjani: Ungangeza ubhontshisi omnyama kuma-curries, amasobho noma imifino kanye noqathe, ubhontshisi nemidumba.

38. Ubhontshisi weLima

Uma ufisa ukunciphisa isisindo sakho ngokushesha, dla ubhontshisi we-lima njengengxenye yokudla okuvamile. Amabhontshisi e-Lima ahlanganiswe ne-fiber futhi asebenza njengomthombo wemvelo wokunciphisa isisindo, ukukhulisa ukugaya okufanele nokulawula izinga likashukela egazini. Okuqukethwe yi-fiber kubhontshisi we-lima nakho kuthuthukisa imetabolism yomzimba futhi kungasiza ukunciphisa amakhalori amaningi.

I-fiber yokudla kubhontshisi we-lima (100 g): 19 g

Isetshenziswa kanjani: Ama-Lima beans ahamba phambili ngezinhlanzi, inyama nezinkukhu. Ungabilisa nobhontshisi be-lima bese uwafaka kumasobho noma kumasaladi.

39. Hlukanisa uphizi

Ama-peas ahlukanisiwe awumthombo ocebile wamaprotheni angagcini ngokunikeza inani elanele lamandla emzimbeni kepha futhi akhuthaze ukwehla kwesisindo. Njenge-fiber, amaprotheni nawo asiza ekushiseni ama-calories futhi anciphise inqubo yokugaya ukudla. Ukwehlukanisa uphizi kukwenza uzizwe ungalambile kakhulu futhi usuthe isikhathi eside. [amashumi amabili]

I-fiber yokudla kuma-peas ahlukanisiwe (100 g): 22.2 g

Isetshenziswa kanjani: Lungisa isaladi noma isobho ngamaphizi ahlukanisiwe futhi ube nawo njengesikhalazo sakusihlwa.

40. AmaLembe

Ama-legumes agcwele amaprotheni nefayibha encibilikayo futhi anama-calories amancane namafutha amancane. Basiza ukwehlisa amazinga e-cholesterol futhi banciphise inqubo yokugaya. Ukuba khona kwesitashi esimelana nodali kusiza ukushisa amafutha agciniwe futhi kulawule nesifiso sokudla. [amashumi amabili nanye]

I-fiber yokudla kuma-lentils (100 g): 10.7 g

Isetshenziswa kanjani: Phonsa udali ophekiwe kumasaladi noma uwahlanganise nemifino eluhlaza.

41. Isoya

I-soya iwumthombo omningi wamaprotheni nama-isoflavones. Lezi zinhlanganisela zidlala indima ebalulekile ekwehliseni ukukhuluphala nokunciphisa amafutha amaningi emzimbeni. AmaSoya nawo anefayibha ephezulu engasiza ekuphathweni kwesisindo. [22]

Ifayibha yokudla kumasoya wesoya (100 g): 4.2 g

Isetshenziswa kanjani: Faka ubhontshisi kwimifino. Ungaya futhi ngemikhiqizo ehlukahlukene yesoya efana ne-soymilk, tofu, tempeh noma isinkwa sesoya.

42. Ubhontshisi Wezinso

Ubhontshisi wezinso ukudla okunamandla okwehlisa isisindo somzimba. Ziwumthombo ocebile wamaprotheni odala umuzwa wokugcwala ngemuva kokusetshenziswa. Ubhontshisi wezinso ezibomvu wehlisa isifiso sokumunca ukudla okulula okungenampilo futhi ulawule inani lokusetshenziswa kwekhalori.

I-fiber yokudla kubhontshisi wezinso (100 g): 15.2 g

Isetshenziswa kanjani: Bilisa ubhontshisi wezinso obomvu bese uwafaka esaladini lemifino.

Imbewu Enempilo

43. Imbewu Yefilakisi

Imbewu yefilakisi iyisicindezeli sokwemvelo sokuheha. I-fiber yokudla kulezi zinhlamvu inciphisa inqubo yokugaya. Imbewu yefilakisi isiza futhi ekunciphiseni ukuvuvukala, ifake imetabolism futhi isize ukuthuthukisa impilo yenhliziyo.

I-fiber yokudla embewini yefilakisi (100 g): 27.3 g

Isetshenziswa kanjani: Ungagaya imbewu yefilakisi bese uyisebenzisa ku-oatmeal, iyogathi, isaladi, noma ekusakazeni isinkwa. Ukudla izipuni ezimbili zembewu yefilakisi kunganciphisa ama-calories angama-250-500 ngosuku.

44. Imbewu yeChia

Imbewu ye-Chia ingasiza ekwehliseni isisindo njengoba ilayishwa nge-fiber enikeza ukugcwala futhi yehlisa isifiso sokudla okulula okungenampilo. Ucwaningo luveza ukuthi ngisho nezinkezo ezimbili zembewu ye-chia zanele ukunciphisa isisindo somzimba. [2. 3]

Ifayibha yokudla embewini ye-chia (100 g): 27.3 g

Isetshenziswa kanjani: Faka imbewu ye-chia kuma-oatmeal noma ama-smoothies.

45. Imbewu Yamathanga

Njengethanga, imbewu yamathanga nayo iyasiza ekukhuthazeni ukwehla kwesisindo. Imbewu yamathanga iqukethe inani eliphezulu le-fiber ne-omega 3 fatty acids. Ukuba nembewu kungakusiza uchithe lawo makilo angeziwe bese uthola ukwakheka okufunayo. Iphinde ilawule izinga likashukela egazini emzimbeni.

I-fiber yokudla embewini yamathanga (100 g): 6.5 g

Isetshenziswa kanjani: Sebenzisa imbewu yethanga (eluhlaza / eyosiwe) njengesidlwana. Ungaphinda ubangeze kuma-smoothies, amasobho, i-granola noma ukudla okubhakiwe.

Izithelo Ezomile

46. ​​I-alimondi

Ama-alimondi angasithambisa isisu sakho isikhathi eside. Zinciphisa umuzwa wendlala futhi zigcwalise isisu sakho ngenxa yobukhona bamafutha e-monounsaturated kanye nefayibha yokudla.

I-fiber yokudla ku-alimondi (100 g): 10.6 g

Isetshenziswa kanjani: Sebenzisa ama-alimondi njengesidlwana sakusihlwa noma isidlo sangokuhlwa esingu-3 ntambama. Ungabuye ubengeze kuma-oats noma kuma-smoothies.

47. I-Anjeer (Ikhiwane Elomile)

Amakhiwane omisiwe, awaziwa nangokuthi i-anjeer, angasiza ekuphathweni kwesisindo njengamakhiwane amasha. Zilawula ukusetshenziswa kwekhalori bese zisika isisu esinezinqe okhalweni oluphelele.

Ifayibha yokudla ku-anjeer (100 g): 9.8 g

Isetshenziswa kanjani: Faka i-anjeer kuma-puddings noma i-oats. Ungangeza futhi ngesikhathi sokubhaka esikhundleni soshukela.

48. Amasheya

I-Magnesium ne-fiber kuma-cashews kusiza ukulawula imetabolism yomzimba futhi yehlise isisindo kalula. AmaCashews nawo angumthombo omuhle wamaprotheni futhi angasiza ekuphathweni kwesisindo.

I-fiber yokudla kuma-cashews (100 g): 2.9 g

Isetshenziswa kanjani: Yiba nama-cashews njengesidlo sakusihlwa noma uwose ngaphambi kokudla.

49. AmaWalnut

Ama-Walnuts asiza ukukhuthaza ukulahleka kwesisindo futhi anciphise ubungozi bezifo zenhliziyo ngenxa yokuba khona kwefayibha yokudla. Banemiphumela emihle kakhulu emazingeni we-cholesterol nase-systolic blood pressure okungaholela ekwehliseni amafutha omzimba. [24]

I-fiber yokudla kuma-walnuts (100 g): 6.7 g

Isetshenziswa kanjani: Faka ama-walnuts kumasaladi wezithelo, ipasta noma iyogathi. Ungazidla nezinye izithelo ezomisiwe.

50. Amaplamu (Ama-Plums Omisiwe)

Amapulangwe asiza ukuvimbela indlala ngokucindezela isifiso sokudla. Ziwumthombo omuhle wamandla futhi zisiza ukulawula ushukela wegazi ngenxa yobukhona be-fiber, i-fructose ne-sorbitol okuqukethwe. [25]

I-fiber yokudla kum-prunes (100 g): 7.1 g

Isetshenziswa kanjani: Yidla umlimi uwedwa njengesidlo noma uwengeze ku-oatmeal noma ku-pudding.

51. Izinsuku

Izinsuku zicebile nge-fiber, fatty acids nokuqukethwe yensimbi. Lezi zakhi zomzimba zingasiza ekwehliseni isisindo ngokunciphisa amafutha omzimba. Izinsuku zingukudla okunamandla okwenza umuntu azizwe egcwele ngokugcwele isikhathi eside.

I-fiber yokudla ngezinsuku (100 g): 8 g

Isetshenziswa kanjani: Susa imbewu ezinsukwini bese uyidla wedwa noma nezinye izithelo ezomile. Ungababeka ngaphezulu kuma-dessert noma amasaladi.

Qaphela: Wonke amanani ashiwo kule ndatshana ngokusho koMnyango Wezolimo wase-United States (USDA).

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