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Si ambiri omwe amadziwa zakufunika kwa ulusi wazakudya, ngakhale amakhala nkhani yayikulu mtawuniyi. CHIKWANGWANI ndi chakudya chopangidwa ndi chomera chomwe chimabwera m'njira ziwiri - chosungunuka komanso chosasungunuka. Ndi gawo lofunikira kwambiri pazakudya zanu zatsiku ndi tsiku.
Zakudya zaku India zimadziwika chifukwa cha zonunkhira, ma curry ndi ma chutneys, mgodi wa golide wazakudya zopatsa mphamvu. Zakudya zowonjezera izi zili ndi zabwino zambiri zathanzi zomwe zimaphatikizapo kupititsa patsogolo kuchepa thupi, kuchepetsa kulakalaka kosafunikira, kutsitsa shuga, kumenya kudzimbidwa, komanso kuchepetsa chiopsezo cha stroko ndi kudzimbidwa.
Mafinya osungunuka amalimbikitsidwa makamaka kwa anthu omwe ali ndi matenda ashuga ndipo zotsekemera zosasungunuka zimathandizira kuchepa thupi. Apa, tikulemba zakudya 20 zaku India zopezeka ndi fiber zochepetsera.
1. Mapeyala
Peyala ndi chipatso chotchuka chomwe chili chokoma komanso chopatsa thanzi. Lili ndi mulingo wokwanira wa fiber, womwe ndi pafupifupi 9,9 magalamu.
2. Peyala
Zolemba zimadzazidwa ndi mafuta athanzi pamodzi ndi magwero abwino a fiber. Lili ndi ulusi, zomwe zimapangitsa magalamu 10.5 pa chikho.
3. Zipatso
Zipatso monga rasipiberi ndi mabulosi akutchire zimakhala ndi michere yambiri. Mabulosi akutchire amakhala ndi magalamu 7.6 a fiber ndipo rasipiberi amakhala ndi magalamu 8 a fiber.
4. Nkhuyu
Nkhuyu zimakhalanso ndi fiber. Nkhuyu zimakhala ndi ulusi wosungunuka bwino wosasungunuka, womwe umapangitsa kuti ukhale ndi magalamu 14.6 a fiber.
5. Oats
Oats ndi imodzi mwazinthu zabwino kwambiri zopangira ma fiber, zopangidwa ndi ulusi wosungunuka komanso wosasungunuka. Zitha kudyedwa m'njira zambiri ngati chimanga cham'mawa kapena pudding. Magalamu 100 a oats ali ndi pafupifupi 1.7 magalamu a fiber.
6. Kokonati
Makokonati ndi otchuka ndipo amalimidwa kulikonse. Amatha kuwonjezera michere yachilengedwe yazakudya zanu, zomwe zimapangitsa magalamu 7.2 pakapu iliyonse.
7. Nandolo
Nandolo zobiriwira zimadzaza ndi fiber komanso ma antioxidants amphamvu. Nandolo imakhala ndi magalamu 8.6 azakudya zonse.
8. Mpunga Wa Brown
Mpunga wa Brown umakhala ndi ulusi wambiri kuposa mpunga woyera. Nthawi zambiri mpunga wa Brown umadyedwa ndi owonera zolemera. Mpunga wa Brown uli ndi magalamu 3.5 azakudya zamagetsi.
9. Maluwa
Lentile nthawi zambiri amagwiritsidwa ntchito m'maphikidwe aku India. Amakhala ndi michere yambiri, yomwe imathandizira kuwonjezera mphamvu zanu ndikukulitsa kagayidwe kanu. Magalamu 100 a mphodza yophika amakhala ndi magalamu 8 a fiber.
10. Sikwashi
Maswiti onga dzungu ndi sikwashi yam'madzi amakhala ndi fiber yambiri yosungunuka. Zitha kuphikidwa ngati msuzi kapena ma curry. Sikwashi imakhala ndi magalamu 9 azakudya zonse.
11. Zipatso za Brussels
Zipatso za Brussel ndi chimodzi mwazakudya zabwino kwambiri zaku India zaku fiber. Amathandizira kuwononga dongosolo lanu ndi zida zawo zotsutsana ndi zotupa. Zipatso za Brussel zili ndi pafupifupi magalamu 7.6 a fiber.
12. Chala cha Okra Kapena Lady
Pafupifupi m'maiko onse aku India, chala cha dona ndiye masamba omwe amakonda kwambiri. Chikho chimodzi chokha cha chala cha mayi, kapena therere, chimapereka pafupifupi gawo limodzi mwa magawo atatu a zakudya zoyenera. Lili ndi magalamu 8.2 azakudya zonse.
13. Mbeu za fulakesi
Mbeu ya fulakesi imakhala ndi michere yambiri ndipo mutha kuwonjezera izi mu smoothies kapena mukaphika ma muffin ndi ma cookie. Magalamu 100 a mbewu za fulakesi amakhala ndi magalamu 27 a fiber.
14. Turnip
Turnip ndi masamba ena omwe amagwiritsidwa ntchito pophika ku India. Ndimagulitsidwe abwino kwambiri, omwe amathanso kuphikidwa ndikudyanso waiwisi. Turnips imakhala ndi magalamu a 4.8 azakudya zonse.
15. Nkhuku
Nkhuku zimakhala ndi zakudya zofunikira, zomwe zimadzaza ndi fiber. Amatha kusangalala ndi nkhomaliro, chotupitsa ndi chakudya chamadzulo. Nkhuku zimakhala ndi magalamu 8 azakudya zonse.
16. Kaloti
Kaloti ndi ndiwo zamasamba zokoma zomwe zimakhala ndi michere yambiri. Masamba okomawa amakhalanso ndi fiber. 1 chikho cha kaloti chili ndi magalamu 3.6 a fiber.
17. Broccoli
Kupatula vitamini C ndi calcium, broccoli imadzazidwanso ndi fiber. Kuti musunge fiber, ndibwino kuyitentha kapena kuyiyika. Magalamu 100 a broccoli amakhala ndi magalamu 2.6 a fiber.
18. Mbatata
Mbatata imakhala ndi chakudya koma imakhalanso pafupifupi magalamu anayi a fiber.
19. Amondi
Maamondi ali ndi michere yambiri ndipo maamondi osaphika amakhala ndi pafupifupi 4.5 magalamu azakudya. Kuti mugwiritse ntchito fiber, sankhani ma almond achilengedwe komanso yaiwisi.
20. Mkate Wathunthu
Mkate wa wholegrain ndiwokoma komanso wopatsa thanzi. Kagawo kamodzi ka mkate wonse wambewu mumakhala magalamu 4-5 a fiber.