Ukuba ufana nam, ubona ezo ziluhlu zokutya eziphezulu kunye nokucinga, "Ndifanele ukuba ndikhumbule njani into ephezulu kwi-fiber kunye nantoni na?" Ngomoya wokulula, ndinika izikhokelo ezine ezisisiseko ukuba unokusebenzisa yonke imihla ukuba uqale ukwandisa ukutya kwakho kwefayibha yokutya.
Yiya kuGreen
Futhi i-orange, ebomvu nomhlophe kulo mbandela. Unokucinga ukuba udla inani elincinci lemifuno, kodwa ngaba udla ukutya okufanayo - i-broccoli, izaqathe kunye nepelepele?
Imifuno ngumthombo omangalisayo wefiber. Xa kuninzi iintlobo ezahlukeneyo, bhetele udibaniso lwe-fiber e-soluble kunye ne- insoluble , ezo zombini zikunceda ukugcina isigxina, kodwa sisithambile. Oku kukukhuthaza isigqithiso esingcono sokuphelisa. Jonga kwaye uhlolisise imifuno enjenge-artichokes, kale, chard, collards, kunye neentlobo ezininzi zeembotyi. Iisobho zemifuno yindlela enhle kakhulu yokufumana iintlobo zemifuno emitsha ngendlela eqhelekileyo.
Shintshela kwi-Mix Mix
I-saladi yaseMerika efana ne-hunk ye-lettuce e-iceberg eneemfono ezimbalwa zeetikiti kunye neetato zincinci ezincinci yinto encinci ye-fiber. Utshintsho kwiphakheji yokutya lenze i-luxury of salad mix mix option. Ukongezelela kokufumana i-fiber ngaphezulu kune-lettuce ye-iceberg, i-mix mix of lettuce kunye neminye imifuno eluhlaza isinika umxube ophezulu wendalo kunye nefiber.
Yiba Nezithelo Zonke Izidlo
Cinga ngaphaya kokuba nehafu yesiqhamo somdiliya kunye nesidlo sakusihlwa.
Njengoko uya kwenza ngemifuno, hamba udidi lwemibala kunye nombala xa kuziwa ekukhetheni izityalo. Zama ngesaladi yesithelo se-tropical ye-mango, i-papaya, i-kiwi, ne-chinan. Hlanganisa ama-berries afriziwe kunye ne-cereal okanye i-smoothie. Isiqhamo esomileyo sisisitrato esilula, esilungileyo nesilungelekayo (kodwa gcina iindawo zakho ezincinane ngenxa yezinga eliphezulu leshukela).
Ukupheka ezinye iipeya okanye iiapulo njengesitya sokutya kunye nesidlo sakusihlwa, okanye njengedyudiyo ekhethiweyo.
Yazi Eminye Imbewu Eyincedo
I-Flaxseed yile mbewu encinci yembala ye-caramel kwisityalo seflekisi . Xa umhlaba, i-flaxseed inikeza umxube omhle we-fiber e-soluble ne-insoluble. Kwakhona umthombo ogqwesileyo we-omega-3 fatty acids, obonakala ngathi uncedo ekunciphiseni ukutshaya . Yonke into oyifunayo yincinci encinci yekhofi kunye nemizuzwana embalwa ukugaya ezinye iiflekisi. I-Flaxseed ine-flavoris edibeneyo, ene-nutty eyanandipha kakhulu xa ifafazwe nge-cereal. I-flaxse yehlabathi ingenakongezwa kwizinto ezibhakiweyo kunye ne-smoothies, ukongeza i-fiber ngaphandle kokuchaphazela ukunambitha. Kubalulekile ukusela isilazi samanzi xa udla i-flaxseed. Amanzi ahluma aze atyekise imbewu yehlabathi, inkqubo eyenza ubuninzi kunye nokuthoba kwi-stool kwaye ke inike amandla okuba luncedo kokubili urhudo kunye neengxaki zokuqhawuka .
Imbewu ye-Chia yimbewu yeso sityalo eyenziwa udumo ngento entsha, i-ChiaPet. Imbewu ye-Chia ayidingi ukuba ibe ngumhlaba ngaphambi kokusetyenziswa kodwa kufuneka i-pre-tiaked for digestion. Imbewu ye-Chia nayo yindawo efanelekileyo ye-omega-3 fatty acids kunye nomthombo ofanelekileyo wefiber. Ungakwazi ukongeza kalula imbewu ye-chia kwi-smoothies, uyenze ibe yipodding, okanye ufefe kwiimali.
Qaphela: Ukuba unayo i-IBS, akukho mfuneko yokwesaba i-fiber! Qiniseka ukuba ukongeza i-fiber engancinci ukwenzela ukunciphisa umngcipheko wakho wokufumana i-gas eyandisiweyo kunye nokuqhaqha. Unokufumanisa ukuba wenze ngcono ngokutya okuqukethe i-fiber e-soluble , kunokuba kunezinto ezinefiber.