Uma unjengami, ubona lezozinhlu zokudla eziphezulu ze-fiber futhi ucabange, "Ngifanele ngikukhumbule kanjani okuphezulu kwe-fiber nokuthi yini engekho?" Ngomoya olula, nginikeza ezinye iziqondiso ezine eziyisisekelo wena ungasebenzisa nsuku zonke ukuze uqale ukwandisa ukudla kwakho kwe-fiber yokudla.
Hamba Okumhlophe
Futhi u-orange, obomvu nomhlophe kulolo daba. Ungase ucabange ukuthi udla inani elilinganayo lemifino, kodwa ujwayele ukudla okufanayo - i-broccoli, izaqathe, nepelepele?
Imifino ingumthombo omuhle we-fiber. Uma kuqhubeka okuhlukahlukene, kungcono ukuxuba i-fiber enesisindo esingafakelwayo, kokubili okusiza ukugcina isitoreji siqine, nokho buthaka. Lokhu kukhuthaza isigqi esingcono sokuqedwa. Hlanganisa futhi uhlole imifino efana ne-artichokes, i-kale, i-chard, i-collards, nezinhlobo eziningi zobhontshisi. Isoka lezitshalo yiyona ndlela enhle kakhulu yokuthola izinhlobo ezintsha zemifino ngendlela ejwayelekile.
Shintshela ku-Mix Mix
Isaladi ejwayelekile yaseMelika ye-hunk ye-ulethisi e-iceberg nge-shavings embalwa ye-izaqathe kanye no-utamatisi ohlangothini oluthile kuyi-fiber. Izinguquko ekupaketheni kokudla zenze ukunethezeka kwe-isaladi kuyingxenye engabizi. Ngaphandle kokuqukatha i-fiber ngaphezulu kune-ulethisi we-iceberg, ukuxubana kwentwasahlobo yezilenze nezinye izimila ezinamagatsha futhi kuhlinzeka ngokuxuba okungokwemvelo okuningi kwe-fiber enomubhovu ne-insoluble.
Yiba Nezithelo Ngaso sonke Isidlo
Cabanga ngaphandle kokuba nenxenye ye-grapefruit ngekusasa.
Njengoba uzobe wenza ngemifino, hamba ngokuhlukahluka kohlobo nombala uma kuziwa ekukhetheni izithelo. Zama ngesaladi lesithelo esishisayo se-mango, i-papaya, i-kiwi, ne-ananas. Hlanganisa amajikijolo amaqanda nge-cereal yakho noma i-smoothie. Izithelo ezomile yi-snack elula, enhle futhi ephathekayo (kodwa gcina izingxenye zakho ezincane ngenxa yeshukela eliphakeme).
Pheka uphethile noma ama-apula njengendwangu ehlangothini nge-dinner, noma njenge-dessert ekhethiwe.
Yazi Iminye Imbewu Ewusizo
I-Flaxseed yilezi zinhlobo ezincane ezincane ezinemibala ye-caramel esitshalweni se-flax. Lapho umhlabathi, i-flaxseed inikeza ingxube emangalisayo ye-fiber enesisindo esingafakelwayo. Futhi umthombo omuhle kakhulu we-omega-3 fatty acids, okubonakala kuwusizo ekunciphiseni ukuvuvukala . Konke okudingayo i-grinder encane ikhofi kanye namasekhondi ambalwa ukugaya ezinye i-flaxseed. I-flaxseed ine-flavor eyinhle, ye-nutty ethanda kakhulu lapho ifafazwa phezu kwe-cereal. I-ground flaxseed ingafakwa futhi kwizimpahla ezibhaka kanye nama-smoothies, engeza i-fiber ngaphandle kokuthinta ukunambitheka. Kubalulekile ukuphuza ingilazi yamanzi uma udla i-flaxseed. Amanzi avuvukala futhi athambisa izinhlamvu zomhlabathi, inqubo eyenezela ngobuningi nokunethezeka esitokisini ngakho-ke inikeza amandla okuba usizo kulo kokubili ukuhuda kanye nezinkinga zokuqothulwa .
Imbewu ye-Chia imbewu yaleso sitshalo eyenziwe idumile ngento entsha, i-ChiaPet. Imbewu ye-Chia ayidingi ukuba ibe ngumhlabathi ngaphambi kokusetshenziswa kodwa kufanele ilandelwe kuqala ukugaya kahle. Imbewu ye-Chia nayo ingumthombo omuhle wama-omega-3 fatty acids kanye nomthombo omuhle we-fiber. Unganezela kalula imbewu ye-chia kuma-smoothies, uwafake ube yi-pudding, noma uwafafaze ngamasaladi.
Qaphela: Uma une-IBS, asikho isidingo sokwesaba i-fiber! Qinisekisa ukuthi wengeza kancane kancane i-fibre ukuze unciphise ingozi yokuthola ukwanda kwegesi nokuqhakaziza. Ungase uthole ukuthi wenza kangcono ngokudla okune-fibre e-soluble , kunelawo aqukethe i-fiber engasebenzi.