Kana iwe wakafanana neni, iwe unoona mazita e-high fiber foods uye ufunge, "Ndingafanira sei kuyeuka izvo zvakakwirira mune fiber uye zvisingaiti?" Mune mweya wezvinyoro, ndinopa mamwe mazano mana ekuti iwe inogona kushandisa zuva rega roga kuti ritange kuwedzera kudya kwako kwezvokudya zvekudya.
Enda Green
Uye marinari, matsvuku uye machena pamusoro penyaya iyo. Iwe unogona kufunga kuti iwe unodya huwandu hwakawanda wemiriwo, asi iwe unowanzodya zvakafanana - broccoli, karoti, uye pepper?
Miti inonaka inobva kune fiber. Izvo zvakanyanya zvakasiyana-siyana, zviri nani kusanganiswa kwe-soluble uye insoluble fiber, zvose zvingabatsira kuchengetedza zvakasimba, asi zvishoma. Izvi zvinokurudzira rwiyo rwekunakisisa. Isai uye muongorore miriwo yakaita sartichokes, kare, chard, collards, uye mhando dzakawanda dzehairi. Masvineji yemichero inzira yakanaka kwazvo yekuwana mhando mitsva yemiriwo nenzira yakajairika.
Shandura kuChirangaridzo
Iyo inowanzo muAmerica saladhi ye hunk yechando yechando yakagadzirwa nemaruva mashomanana eti karoti uye micheche yakasanganiswa tomato inongova fiber yakasara. Kuchinja pakutsvaira kwezvokudya kwakaita kuti humbozha hwe saladi husanganise sarudzo yakakosha. Mukuwedzera kune zvine fiber kupfuura lettuce yechando, kusanganiswa kwema lettuce nemimwe magirasi ane mashizha zvakare kunopa kusanganiswa kwezvinhu zvakasanganiswa uye kusina kushandiswa kwefiber.
Iva Nezvibereko Nezvokudya Zvose
Funga kunze kwekuti uine hafu yemazambiringa mazambiringa nemangwanani.
Kufanana newe uchave uri kuita nemiriwo, enda nenzira dzakasiyana-siyana mumhando uye ruvara kana zvasvika pakusarudza michero. Edzai neTropical fruit salad yemango, papaya, kiwi, uye pineapple. Bhatanidza majiroji echando muine cereal kana smoothie. Chibereko chakaomeswa chikafu chinonaka, chinonaka uye chinotakura (asi chengetedza zvikamu zvako zvishoma pamusana pezinga rinotapira).
Ita mapeji kana maapuro sechidimbu chekudya nechingwa, kana sekudya kunoshandiswa.
Iva Neruzivo Mamwe Mbeu Dzinobatsira
Tsvina idzi idzi dzakanaka-duku zvitsvuku zvemamera kubva pamuti wefrikisi. Apo pasi, firsese inopa musanganiswa unoshamisa wekusvibiswa uye kusasvibiswa fiber. Iyowo inonyanya kukosha ye omega-3 fatty acids, iyo inoita seinobatsira mukuderedza kupisa . Zvose zvaunoda ndewadiki gorofi grinder uye mashomanana mashomanana kuti upe zvinokambaira. Flaxseed ine zvinofadza, nutty flavor iyo inofarira zvikuru apo inosaswa pamusoro pezviyo. Ground flaxseed inogonawo kuwedzerwa kune zvabikikwa uye smoothies, inowedzera fiber pasina kuoravira. Zvakakosha kunwa girazi remvura kana uchinge uchidya fekisi. Mvura inoputika uye inoderedza mbeu dzevhu, chirongwa chinowedzera kuwanda uye kunyorera kune chigaro uye naizvozvo chinopa mikana yekubatsira kumativi maviri ekurambana uye zvinetso zvekudzivirira .
Mbeu dzeChia ndiyo mbeu yemuti iwoyo wakagadzirwa nemukurumbira wezvinhu, chiaPet. Mbeu dzeChia hazvidi kuti dzive ivhu risati dzashandiswa asi dzinofanira kunge dzakatarirwa kuti dzive yakakwana yekudya. Mbeu dzeChia zvakare inowanikwa yakanaka ye omega-3 fatty acids pamwe chete nepo yakanaka ye fiber. Iwe unogona kuwedzera nyore mbeu dzechia ku smoothies, kuita kuti dzive pudding, kana kuasasa pamashizha.
Cherechedza: Kana une IBS, hapana chikonzero chekutya fiber! Ingova nechokwadi chekuwedzera mamwe fibre zvishoma nezvishoma kuitira kuti uderedze njodzi yako yekuwana gasi yakawanda uye kuputika. Iwe unogonawo kuwana kuti iwe unofananidzwa nezvokudya zvine suluble fiber , panzvimbo yeaya ane insoluble fiber.