Ngati muli ngati ine, mukuwona mndandanda wa zakudya zakutali ndikuganiza kuti, "Kodi ndikuyenera kukumbukira bwanji zomwe zili mu fiber ndi zomwe zilibe?" Mwa mzimu wosavuta, ndimapereka malangizo anayi omwe mungapange Mungagwiritse ntchito tsiku lililonse kuti muwonjezere kudya kwanu.
Pitani ku Green
Ndipo lalanje, wofiira ndi woyera pa nkhaniyi. Mungaganize kuti mumadya masamba ambiri, koma kodi mumakonda kudya zomwezo - broccoli, kaloti, ndi tsabola?
Zamasamba ndizomwe zimayambitsa matenda. Pamene zimakhala zosiyana, zimakhala zosakaniza zosakaniza ndi zosakanikirana , zomwe zimathandiza kuti zikhale zolimba, koma zofewa. Izi zimalimbikitsa chiyero chabwino chochotseratu. Nthambi ndi kufufuza masamba monga artichokes, kale, chard, collards, ndi mitundu yambiri ya nyemba. Supu za masamba ndi njira yabwino kwambiri yopezera mitundu yatsopano ya ndiwo zamasamba m'njira yoyenera.
Sinthani Kusakaniza Kwambiri
Saladi ya ku America ya hunk ya letesi ya iceberg yokhala ndi mapulogalamu ang'onoang'ono a kaloti ndi tomato yambiri yomwe ili ndi tsinde. Kusintha kwa phukusi la chakudya kwachititsa kuti saladi ikhale yosakanikirana. Kuwonjezera pa kukhala ndi mchere wambiri kusiyana ndi letesi ya ayezi, kusakaniza kwa mchere ndi masamba ena obiriwira kumaperekanso mchere wosakanikirana ndi wosakanikirana.
Khalani ndi Zipatso Ndi Chakudya Chake
Ganizirani mopanda kukhala ndi theka la zipatso zamphesa ndi kadzutsa.
Monga momwe mungakhalire ndi ndiwo zamasamba, pitani mitundu yosiyanasiyana ndi mtundu wosankha zipatso. Yesetsani ndi saladi yamchere ya mango, papaya, kiwi, ndi chinanazi. Sakanizani zipatso zosungunuka ndi mbeu yanu kapena smoothie. Chipatso chouma ndi chosavuta, chokoma komanso chosakaniza (koma sungani magawo ang'onoang'ono chifukwa cha shuga yapamwamba).
Ikani mapeyala kapena maapulo ngati mbale kumbali ndi chakudya chamadzulo, kapena ngati mchere wowonjezera.
Dziwani Zina Mbewu Zothandiza
Mitengoyi ndi mbewu zabwino zokongola za caramel kuchokera ku chomera cha fulakesi. Nthaka, mafakitale amapereka madzi osungunuka komanso osakanikirana. Komanso ndi gwero la omega-3 fatty acids, lomwe limaoneka ngati lothandiza kuchepetsa kutupa . Zonse zomwe mukufunikira ndi chopukusira khofi pang'ono ndi masekondi angapo kuti mudye zina. Mafutawa ali ndi zokoma, zokoma za nutty zomwe zimakondwera bwino pamene zidawaza phala. Mankhwalawa amatha kuwonjezeredwa ku zinthu zophikidwa ndi smoothies, kuwonjezera mitsempha popanda kuwonetsa kukoma. Ndikofunika kumwa madzi ambiri mukamadya chakudya. Madzi amakula ndipo amachepetsa mbewu za nthaka, njira yomwe imakhala yowonjezereka ndi yofewa kwa chinsalu choncho imapereka mwayi wothandiza kutsegula m'mimba komanso mavuto okumbidwa .
Mbeu za Chia ndi mbewu za zomera zomwe zinatchuka ndi chinthu chachilendo, ChiaPet. Mbeu za Chia sizikuyenera kukhala pansi musanagwiritse ntchito koma ziyenera kutsogozedwa kuti zikhale bwino kwambiri. Mbeu za Chia ndizo zothandiza kwambiri za omega-3 fatty acids komanso chitsime chabwino cha fiber. Mukhoza kuwonjezera mosavuta mbewu za chia kwa smoothies, kuzipanga kukhala pudding, kapena kuwawaza pa saladi.
Zindikirani: Ngati muli ndi IBS, palibe chifukwa chowopa mantha. Onetsetsani kuti mukuwonjezera pang'onopang'ono fiber kuti muchepetse chiopsezo chanu chowonjezereka mpweya ndi kuphulika. Mwinanso mungapeze kuti muli bwino ndi zakudya zomwe zimakhala ndi zitsulo zosungunuka , osati zomwe zili ndi fiber.