Indlela Yokuthola I-Fiber Engaphezu Kokudla Kwakho
I-fibre ibalulekile kuwo wonke umuntu, kodwa iyasiza kakhulu ngesifo sikashukela . Akuyona nje ukudla okunamafutha aphezulu okunciphisa ingozi yokuba nesifo sikashukela nesifo senhliziyo , kungakusiza nokuphatha isifo sikashukela sakho. Ukukhetha ukudla okuphezulu-fiber kungathatha ezinye ukujwayela, kepha uma wazi ukuthi yini eyenzekayo, kufanele uthole ukuthi akulula kuphela (futhi kuyamnandi) kodwa ukuthi ukugcwalisa okuningi.
Zingakanani I-Fiber Okudingayo?
Ochwepheshe batusa ukuthi abesifazane badla okungenani amagremu ama-25 e-fiber ngosuku futhi amadoda adla okungenani amagremu angu-38. Ngenkathi lokho kungase kuzwakale njengokuningi, ukhiye ukuhlose ukukhetha ama-fiber ephakeme kukho konke ukudla kwakho nokudla okulula.
Izinketho zokudla ezifakwe ku-Fiber
- Zonke izinkwa zokusanhlamvu okusanhlamvu kanye nosanhlamvu . Ukudla okuphelele kungase kube omunye wabangane bakho bokuqala nge-fibre futhi ngesizathu esihle. Izinhlamvu ezihlanjululwe zihlukumeze i-bran (ingxenye yengqolowa equkethe i-fiber). Njengoba ukudla okuningi okudla okusanhlamvu kuvame ukukhetha okukhethwa kukho konke, lokhu kuyindawo yokuqala yokuqala. Esikhundleni sesinkwa esivamile, thola isinkwa sika-100% esiphelele, esikhundleni se-pasta ejwayelekile, thola i-pasta egcwele okusanhlamvu. Ukuze uqiniseke ukuthi uthola umkhiqizo ophezulu kakhulu, funda ilebula. Uhlamvu oluphelele (isib. Ukolweni wonke) kufanele kube yisithako sokuqala. Isibonelo, isinkwa sesikolweni kufanele sibe nefulawa lokolweni njengesithako sokuqala.
- Irayisi elibomvu nezinye izinhlamvu ezigcwele . Ngenkathi "kusetshenziselwa" okusanhlamvu okuphelele, njenge-bread kanye ne-pasta, kulula ukukhetha, ezinye izinhlamvu zomhlaba wonke zingathatha umzamo owengeziwe (ie ukuzithenga bese uzipheka ngokwakho). Kukhona okusanhlamvu okuningi okukhethwa kukho ukuthi izinhlobonhlobo zingaba yingxenye yomnandi. Irayisi elimhlophe, i-quinoa, i-oats, i-bulgur, ne-hareyi nje kuphela okuyizinhlamvu ezimbalwa ongazama ngazo. Ziphephe njengendwangu ehlangothini, noma zizame epilishi noma isobho.
- Ubhontshisi obomile nama-peas . Imifino, njengebhontshisi, i-peas, ne-lentile yizinye zokudla okuphezulu kakhulu kwe-fibre ngaphandle. Eqinisweni, ukukhishwa kwekhabe lesigamu sebhontshisi okuphekwe kuhlinzeka amagremu angu-8 e-fiber! Ubhontshisi obusemathinini buhle kakhulu, noma upheke kuwo omisiwe. Ngabe ubhontshisi ungena embotheni webhontshisi, njenge-hummus, noma ubafake ezitsha zokudla, njenge-sloppy Joes noma ama-tacos.
- Izithelo nemifino . Ukwengeza izithelo nemifino kuzo zonke izidlo kanye nesiphuzo cishe indlela engcono kakhulu yokuthola i-fiber ngaphezulu ekudleni kwakho. Ngama-fiber amakhulu amakhulu, shiya isikhumba, uma kunokwenzeka. Amajikijolo, anezimbewu ezicebile ze-fiber alayishwa nge-fiber - uwagcine efrijini lakho futhi uzoba nawo wonke unyaka wonke.
Ukwandisa i-fiber yakho yokudla kancane kancane ukuze ugweme ukungazizwa kahle. Phuza izibuko zamanzi ezingu-6 ukuya kwezi-8 usuku ngalunye ukugcina izinto zihamba.