Vanhu vazhinji, kunyanya avo vane tsika yekugara nhaka yechirwere chemoyo, vanonyatsosarudza kudya kwavo kwezuva nezuva. Uye huwandu hwakakwana hwefiber mairi hunodiwa kune hutano. Asi kudya fiber hakusi nyore sezvazvinoratidzika. Kune avo vanochengeta miviri yavo, vanotamba mitambo, fiber inova chinangwa, uye kuedza kunofanirwa kuitwa kusarudza chikafu chakakodzera.
Kune vakawanda, kudya fiber rinova basa rakaoma, sezvo zvokudya zvakapfuma mazviri kazhinji hazvinakidze zvakanyanya. Nokudaro kushomeka kusingagumi kwemafiber anokosha. Kuti udzivise huwandu hwecholesterol, unofanirwa kudya kanenge 37 gramu yefiber pazuva. Muchikamu chino, tichapa mimwe mienzaniso yekuti tingaita sei chigumisiro ichi.
Berry cocktails
Iyi inzira inonakidza yekuwana fiber yakakwana. Izvo zvinogadzirwa kubva kunyoro uye nechando michero. Shandisa musanganiswa weblueberries, raspberries uye blackberries. Raspberries kuwedzera kutapira kuenda pasina shuga. Girazi rejoka rakadaro rine kubva pa12 kusvika ku15 g yefiber, iyo inokwana kuwana inodiwa 37 g.
Gorosi germ uye flaxseed
Vazhinji havashandisi zvigadzirwa izvi sekudya, nekuti havadi kuravira kwavo. Asi usadya mhodzi dzeflakisi dzakachena. Vanogona kuwedzerwa kune zvakasiyana-siyana ndiro. Gorosi nembeu yeflakisi inogona kuwedzerwa kumasaladhi kana michero smoothies - izvi hazvizoparadzi kuravira, asi zvichapa mukana wekuwana fiber yakarurama.
Chocolate uye fiber
Kudya chigadzirwa chakapfuma mufiber, zvinokurudzirwa kuidya nechokoti. Nhau dzakanaka kune zino rinotapira! Kana uri kucheka masiwiti, edza kutsiva chokoreti nema berries anotapira, anoenda zvakanaka nezviyo.
chingwa chakapetwa kaviri
Iri rudzi rutsva rwechigadzirwa - chingwa chakadaro chine fiber yakawanda, nekuda kwekuwedzera kwegorosi mumutsara. Zvakaoma kutsenga pane chingwa chenguva dzose. Kunyange zvazvo fiber yakagadziriswa isingasarudze, chingwa chakapetwa kaviri chinogona kuva kuwedzera kwakanaka, sezvo ichichengetedza huwandu hwehuwandu hwezvokudya.
Ndedzipi dzimwe nzira dzekushandisa zuva nezuva 37 g ye fiber? Batanidza chibage, bhinzi chena, bhinzi nhema, avocado, durum wheat pasta, mupunga webrown, chingwa chezviyo, nyemba, mapeya, artichokes, oatmeal, raspberries, nezvimwewo. Kana wangozadzisa chinangwa chako, uchakurumidza kuona kuti hutano hwako huchavandudza sei.