Indlela yokufumana iiFiber ezininzi kwiDiet yakho
I-Fiber ibalulekile kuwo wonke umntu, kodwa kunceda kakhulu kwisifo sikashukela . Ukuphela kokutya okuphezulu kunokunciphisa umngcipheko wokuba nesifo sikashukela nesifo senhliziyo , kunokukunceda ukulawula isifo sikashukela. Ukukhetha ukutya okuphezulu kunokuba kuthatyathele ukutshintshwa, kodwa emva kokuba uyazi ukuba yiyiphi i-swaps yokwenza, kufuneka ufumanise ukuba akulula nje (kwaye kuyamnandi) kodwa ukuba uzalise ngakumbi.
Uninzi kangakanani iFiber?
Iingcali zincoma ukuba abafazi badle ubuncinane ama-25 amagremu e-fiber ngosuku kwaye amadoda atya okungenani ama-38 amagremu. Nangona oko kungathi ngathi kuninzi, inqakrazo kukujolisa ekukhethweni kwefayibha ephezulu kuzo zonke izidlo zakho kunye nokutya.
Iinqunto zokutya eziTyebileyo
- Zonke izonka zokutya kunye nesinkwa . Iintlobo zonke zingaba yimbutho yakho yokuqala kunye nefiber kunye nesizathu esihle. Izahlulo ezicokisekileyo zihlutha i-bran (inxalenye yengqolowa equkethe i-fiber). Ekubeni ukutya okuninzi okutya okusanhlamvu kubakho "ukhetho olupheleleyo", oku kuyindawo yokuqala yokuqala. Esikhundleni sesonka esiqhelekileyo, fumana i-100% yesonka esipheleleyo se-ngqolowa, endaweni ye-pasta rhoqo, ukuthenga i-pasta. Ukuqinisekisa ukuba ufumana umkhiqizo ophezulu, funda ilebula. Ingqolowa yonke (umzekelo, ingqolowa yonke) kufuneka ibe yinto yokuqala. Ngokomzekelo, isonka seengqolowa kufuneka sibe nomgubo wengqolowa njengesithako sokuqala.
- Ilayisi leBrown kunye nezinye izityalo . Ngexa "iqhutywe" iigrafu ezipheleleyo, ezifana nesonka kunye ne-pasta, zikhethwa lula, ezinye iinkozo zingathatha inzame (oko kukuthenga nokuzipheka ngokwakho). Kukho iinqolowa ezininzi ezikhethiweyo zokukhetha ukuba ezo zidibaniso zibe yinxalenye yolonwabo. Irayisi e-Brown, iquinoa, i-oats, i-bulgur, ne-hareyi zibalwa ezimbalwa zeengqolowa zonke ongazizama. Ziphephe njenge-dish dish, okanye uzame kwi-porridge okanye isobho.
- Ubhontshisi obusiweyo kunye neepere . Izityalo, ezinjengobhontshisi, iipayi kunye neententili zikhona ezinye zokutya eziphezulu kakhulu. Enyanisweni, i-cup cup cup cup of beans ephekiweyo inika i-8 gram yefiber! Ubhontshisi obunqiniweyo lungcono, okanye upheke kuwo omile. Iimbotyi ze-Whiz zibe ngumbotyi webhontshisi, njenge-hummus, okanye zongeze kwiitya zokutya, ezifana ne-sloppy Joes okanye i-tacos.
- Izithelo kunye nemifuno . Ukongeza iziqhamo kunye nemifuno kuyo yonke isidlo kunye ne-snack mhlawumbi yindlela efanelekileyo yokufumana i-fiber ngaphezulu ekudleni kwakho. Ngezona zixhobo ezinkulu zefiber, shiya isikhumba, xa kunokwenzeka. Amajikijolo, anezixhobo ezizityebi ezifayiliweyo zifakwe ngefiber - zigcine kwifriji yakho kwaye uza kuba nazo unyaka wonke.
Ukwandisa i-fiber yakho intake ngokuthe ngcembe ukuphepha. Phuza iilazi ezi-6 ukuya kwezi-8 zamanzi ngosuku ngalunye ukugcina izinto zihamba.