Mafi kyawun Abincin Fiber 8 don Ƙara zuwa Abincinku (Saboda Kila Kuna Bukatar Don)

Mafi Kyawun Sunaye Ga Yara

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Aiko Min Da Imel Nuna A Shafin

Watsa labarai: Ba ma cin isasshen fiber . Daga cikin gram 25 zuwa 30 da FDA ta ba da shawarar kowace rana, yawancin Amurkawa suna cin 16 kawai. (Abin tsoro!) Don haka mun tashi don nemo hanyoyi masu daɗi don samun lambobin mu har zuwa snuff. Anan, abinci takwas masu yawan fiber tare da kyawawan hanyoyin shirya su.

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hatsi (4 grams kowace hidima)

Ɗaya daga cikin mafi sauƙi hanyoyin don tabbatar da cewa kuna cin isasshen fiber shine farawa da wuri. Kuma babu wata hanya mafi kyau (ko mafi dadi) don yin hakan fiye da cin hatsi don karin kumallo. Oats suna da yawan fiber kuma suna ba da sukarin jini da tallafin narkewa. Hakanan zaka iya shirya su a cikin, kamar, hanyoyi daban-daban na miliyan. (Ok, muna wuce gona da iri, amma zaɓuɓɓukan toppings kusan ba su da iyaka.)

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Lentils (15.6 grams kowace hidima)

Waɗannan ƴan legumes ɗin kayan abinci ne masu ƙarfi. Bugu da ƙari, kasancewa mai kyau, tushen furotin mai ƙarancin mai da bitamin B, suna ɗaukar nauyin fiber 15.6 mai ban sha'awa a kowace hidima. Bugu da ƙari, suna da yawa, tun da sun fi yawan shayar da dandano da aka haɗa su da su.

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Black wake (gram 15 a kowace hidima)

Lura da wani Trend? A fili ya kamata mu duka muna cin karin legumes. Kamar lentil, baƙar fata yana da yawan furotin da fiber kuma yana da ƙarancin mai. Hakanan suna cike da bitamin da ma'adanai kamar folate da baƙin ƙarfe. Oh, kuma suna da araha sosai kuma suna dawwama a kan shiryayye, kamar, har abada. Taco Talata bai taba jin lafiya haka ba.

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Boiled artichokes (10.3 grams kowace hidima)

A cikin kwarewarmu, artichokes (wanda shine ainihin nau'in nau'in sarƙoƙi) abinci ne mai daidaitacce. Amma idan kun kasance a kan jirgin, yi tsammanin samun lada ta hanyar fiber da tons na antioxidants, wanda, bisa ga bayanin. nazarin Yaren mutanen Poland , na iya rage alamun tsufa.

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Koren Peas (gram 8.8 a kowace hidima)

Don haka akwai dalilin da ya sa iyayenmu koyaushe suke tilasta mana wake tun muna yara. Ko da yake waɗannan ƙananan yara suna ɗauke da ɗan sukari kaɗan, suna kuma da yawa a cikin fiber da phytonutrients, waɗanda ke da tasirin antioxidant da anti-inflammatory. Na gode, inna.

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bitamin e capsules don ci gaban gashi

Raspberries (8 grams kowace hidima)

Fiber ne kawai farkon. Inda raspberries gaske shine? An cika su da nau'ikan nau'ikan phytonutrients masu amfani da antioxidant masu kyau don ku. Akwai kuma a girma kungiyar bincike game da yadda waɗannan ƙananan berries za su iya taimakawa wajen sarrafa kiba da nau'in ciwon sukari na 2. Ko kun yi girki tare da su ko ku ajiye ɗan kwano a cikin firij don yin abun ciye-ciye, abin lura shi ne ya kamata mu duka mu ci gaba da cin raspberries.

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Cikakken Alkama Spaghetti (6.3 grams kowace hidima)

Don haka ya kamata mu ƙara cin spaghetti? Muna ciki. Muddin yana da alkama ko hatsi gabaɗaya, spaghetti na iya, a zahiri, zama wani ɓangare na abinci mai lafiya da daidaitacce. A saman kasancewa tushen fiber mai kyau, irin wannan spaghetti shine babban tushen bitamin B da baƙin ƙarfe. Ya ishe mu.

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Pears (5.5 grams kowace hidima)

Shin za mu iya ɗaukar daƙiƙa guda kawai mu faɗi abinci nawa ne na gaske masu daɗi suke da fiber? (Na gode don ba mu sha'awa.) Pears suna cike da fiber da bitamin C amma ba su da mai da cholesterol. Har ila yau, kamar yadda ya fito, na iya taimakawa wajen kawar da kullun - don haka akwai wannan.

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Aiko Min Da Imel Nuna A Shafin