Zakudya 14 Zapamwamba Zowonjezera Pazakudya Zanu (ndi Chifukwa Chake Fiber Ndi Yabwino Kwambiri Poyambirira)

Mayina Abwino Kwa Ana

Pansi:

Tsiku Lobadwa:

Tumiza

Nditumizireni Imelo Onetsani Patsamba

Inu mukudziwa zimenezo CHIKWANGWANI ndi gawo lofunikira la zakudya zathanzi. Koma tiyeni tikhale oona mtima: Kodi mukudziwa chimene CHIKWANGWANI ndi ndendende? Tiyeni tifunse katswiri wazakudya.

CHIKWANGWANI ndi gawo losagayika lazakudya zamasamba zomwe zimapezeka mu zipatso ndi ndiwo zamasamba, mtedza, mbewu, mbewu zonse ndi nyemba monga masamba, nandolo ndi mphodza, akutero katswiri wazakudya. Brynn McDowell . Zakudya zopatsa thanzi zimagawika m'magulu akulu awiri: ulusi wosungunuka, womwe umasungunuka m'madzi ndipo ukhoza kusweka ndi mabakiteriya abwino omwe ali m'matumbo athu, ndi ulusi wosasungunuka, womwe susungunuka ndikuwonjezera chopondapo chathu, McDowell akufotokoza. Zonsezi ndizofunikira pazakudya zathu za tsiku ndi tsiku, chifukwa fiber ingathandize kuyendetsa shuga m'magazi, kuchepetsa mafuta m'thupi, kudyetsa mabakiteriya abwino m'matumbo athu, kuchepetsa chiopsezo cha matenda a mtima, kuteteza kudzimbidwa komanso kukuthandizani kuti mumve (ndikukhala) mutadya.

Malangizo a kadyedwe apano akuti amayi ochepera zaka 50 ayenera kudya magalamu 25 a fiber patsiku, pomwe amayi opitilira zaka 50 ayenera kuyesetsa 21 magalamu patsiku. Inde, kupeza ulusi wokwanira ndikofunikira. Kudya kwamafuta ochepa a fiber kumatha kubweretsa thanzi labwino m'mimba, kutanthauza kuti chiwopsezo chowonjezereka cha kudzimbidwa, matenda a diverticular ndi zotupa zotupa, McDowell akuti. Miyezo ya cholesterol m'magazi imathanso kuwonjezeka, zomwe zingapangitse chiopsezo chowonjezeka cha matenda a mtima ndi sitiroko. Zakudya zokhala ndi fiber zambiri zimatanthauza kudya zakudya zopanda zipatso ndi ndiwo zamasamba, mbewu zonse, nyemba ndi nyemba. Kuphatikiza pa kukhala wochepa mu fiber, izi zingatanthauzenso zakudya zopanda zakudya zosiyanasiyana, mavitamini ndi mchere. Ayi.

Nkhani yabwino ndiyakuti kuwonjezera zakudya zamafuta ambiri pazakudya zanu ndikosavuta. Chikho chimodzi cha raspberries chimakhala ndi ma gramu asanu ndi atatu a fiber, kapu ya sipaghetti ya tirigu imakhala ndi magalamu asanu ndi limodzi ndipo theka la kapu ya nyemba zakuda imakhala ndi magalamu 7.5. Komanso, kuwonjezera fiber ku zakudya zanu sikuyenera kukhala kovuta kwambiri. Ndikupangira kuyang'ana zakudya zanu zamakono ndikuwona momwe mungawonjezere ulusi wambiri pazomwe mukudya kale, McDowell akutiuza. Mwachitsanzo, kusankha 100 peresenti ya mkate wa tirigu wonse pamwamba pa mkate woyera kumawonjezera fiber. Kuonjezera zipatso zatsopano ndi ma amondi odulidwa ku yogurt, kuyika nthangala za chia kapena flaxseed mu smoothie yanu yam'mawa kapena kuwonjezera nyemba ku supu kapena chili ndi njira zosavuta zomwe mungatenge kukhitchini kuti muwonjezere fiber pazakudya zanu. Mukamawonjezera fiber muzakudya zanu, chitani pang'onopang'ono komanso onetsetsani kuti mumawonjezera madzi omwe mumamwa.

Mwakonzeka kukulitsa ulusi wanu? Yesani chimodzi mwazakudya 14 zokomazi.

Zogwirizana: Kodi Microbiome Ndi Chiyani (ndipo Chifukwa Chiyani Muyenera Kusamala Zanu)?

1. Salmon Bowl yokhala ndi Farro, Nyemba Zakuda ndi Tahini (27g Fiber)

Pafupifupi chinthu chilichonse cha Chinsinsichi chimakhala ndi ulusi: Supuni ziwiri za tahini muzovala zimakhala ndi pafupifupi magalamu atatu a ulusi, ndipo letesi ndi mapeyala zimawonjezeranso mphamvu zina.

Pezani Chinsinsi

2. Veggie Nicoise Saladi ndi Red Curry Green Beans (7g Fiber)

Saladi zambiri zimakhala ndi fiber zambiri, koma masambawa amawombera pa saladi yapamwamba ya tuna amawonjezera zowonjezera ndi nyemba zobiriwira.

Pezani Chinsinsi

3. Harissa Chickpea Stew ndi Biringanya ndi Mapira (35g Fiber)

Mapira ndi ngwazi ya ulusi wosadziwika bwino. Njere yonseyi imakhala ndi magalamu asanu ndi anayi pa magalamu 100 aliwonse, ndipo ndi yokoma monga pasitala, tikulonjeza. Lolani kuti zilowerere zokometsera zokometsera zokometserazo ndipo mukhala otanganidwa.

Pezani Chinsinsi

4. Chickpea and Vegetable Coconut Curry (32g Fiber)

Nkhuku zimadzaza ndi ulusi, ndipo masamba omwe mumawonjezera pa curry iyi, mumadyanso zinthu zabwino.

Pezani Chinsinsi

5. Zakudya Zam'mimba Zonona ndi Masamba Wokazinga (11g Fiber)

Kusakaniza mbale iyi ndi kirimu wa cashew kumawonjezera ulusi komwe mkaka umakhala nthawi zambiri, ndipo mtedza wa paini pamwamba umawonjezeranso dash.

Pezani Chinsinsi

6. Ndimu Tahini Saladi ndi mphodza, Beets ndi Kaloti (19g CHIKWANGWANI)

Chinsinsi cha kusandutsa saladi iliyonse kukhala chakudya? Onjezerani mphodza. Iwo ali odzaza ndi ulusi, womwe umadzaza inu (monga mukudziwa tsopano).

Pezani Chinsinsi

7. Ultimate Quinoa Avocado Bowl (13g Fiber)

Pakadali pano, mwina mumamudziwa bwino quinoa mnzathu. Si njere, ndi mbewu, kotero imakhala ndi matani a mapuloteni pomwe ikulongedza mumtengo wochititsa chidwi wa fiber.

Pezani Chinsinsi

8. Soba Noodles ndi Msuzi wa Peanut (8g Fiber)

Wopangidwa kuchokera ku buckwheat, Zakudyazi za ku Japan zokhala ndi ulusi wambiri m'malo mwa ufa woyera. Mtedza ulinso ndi kuchuluka kwabwino, monganso nandolo.

Pezani Chinsinsi

9. Buckwheat Gnocchi ndi Kabichi, Mbatata ndi Fontina (6g Fiber)

Ngati mukufunitsitsa pulojekiti, buckwheat gnocchi iyi, yopangidwa ndi tchizi ya ricotta, iyenera kukhala. Mbatata ndi gwero lodabwitsa la fiber, pafupifupi magalamu asanu mu mbatata imodzi yapakati. Onjezani kabichi ndi masamba ambiri kuti muwonjezere ulusi wambiri.

Pezani Chinsinsi

10. Peyala, Radishi ndi Walnuts Ndi Kaloti-Miso Kuvala (13g Fiber)

Saladi yopangidwa iyi imawoneka ngati yatuluka mukhitchini yodyeramo, koma ndiyosavuta kupanga. Ingotengani mipeni yanu yabwino, kanizani ndikusonkhanitsira.

Pezani Chinsinsi

11. Portobello Bowa Wothira ndi Barley Risotto (10g Fiber)

Kuphatikiza pa kukhala ma fiber powerhouses, bowa ali ndi ma calories ochepa, mafuta ndi ma carbs. Chifukwa chake sungani portobelloyo ndi ulusi wochulukirapo ngati tirigu wothira. Kuluma kamodzi ndipo mudzayiwala kuti mumafuna kukhala athanzi.

Pezani Chinsinsi

12. Mbatata ndi Black Bean Nachos with Green Chili Salsa (10g Fiber)

Kusinthanitsa tchipisi ta mbatata zotsekemera ndi njira yabwino komanso yokoma kuwonjezera ulusi ku mbale yoyenera kudya ya nachos. Kuphatikiza apo, tomatillo salsa yodzipangira tokha komanso topping ya nyemba zakuda zimawonjezera ulusi wambiri pambale.

Pezani Chinsinsi

13. Spicy Chili Crisp White Bean and Barley Stew with Kale and Mazira (14g Fiber)

Chili chokoma chimawonjezera kununkhira kwa mphodza zamasamba zomwe zili ndi zosakaniza zokhala ndi fiber. (Onjezani mbali ya edamame ndi mpunga wofiira kuti muwonjezerepo.)

Pezani Chinsinsi

14. Tsabola Wopaka Zamasamba (7g Fiber)

Zakudya zabwino kwambiri zimabwera m'mbale zodyedwa. Tsabola wothira izi ndi wosavuta kupanga, ndipo ngati mupereka mpunga woyera wa mpunga wofiira kapena njere ina yonse (kuphikani poyamba), muwonjezeranso.

Pezani Chinsinsi

Zogwirizana: Tidawafunsa Akatswiri Azakudya Atatu Kuti Tiwapatse Upangiri Wawo Wathanzi Labwino Kwambiri m'matumbo ... Ndipo Onse Adanena Zomwezo

Horoscope Yanu Mawa

Kudziwa

Nditumizireni Imelo Onetsani Patsamba