Ukudla okuyisithupha okuqinisekisa uhlelo oluqinile lokugaya ukudla

Ukudla okuyisithupha okuqinisekisa uhlelo oluqinile lokugaya ukudla

ubhanana

Uma ukhuluma ngokudla okulungele ukugaya, into yokuqala efika engqondweni ubhanana, ochazwa njengesixazululo somlingo ezinkingeni zokugaya ngenxa yokuqukethwe kwawo okuphezulu kwe-fiber. Ubhanana ubuye ube ne-iron ne-potassium.

Ummbila

Ummbila unothe nge-fiber kanye nokugcwaliswa, nakuba une-calorie ephansi. Ukudla ummbila kunomthelela ekwehleni kwesisindo, ukukhulula izinkinga zesisu nokuthuthukisa amehlo.

udali

I-Lentils idume ngokuba umthombo obalulekile wamaprotheni, kodwa abantu abaningi abangakwazi ukuthi ama-lentils nawo anothe nge-fiber. Ukuzizwa ugcwele isikhathi eside ngemva kokudla noma yikuphi ukudla okuhlanganisa udali kungenxa ye-fiber ephezulu etholakala kumalentile, ekhulula amandla kancane kancane futhi igcine umzimba usebenza.

ama-oats

Ama-oats amnandi futhi anikeza umzimba izinzuzo eziningi zezempilo, ngaphezu kokucebile nge-fiber, esiza ukuthuthukisa ukusebenza kohlelo lokugaya ukudla futhi uzuze umuzwa wokusutha isikhathi eside.

i-apula kanye ne-pear

Amapheya nama-apula, anothe nge-fiber yokudla, agcina amathumbu enempilo. Ukudla i-apula noma ipheya nsuku zonke kwenza ukuhanjiswa kwamathumbu kube bushelelezi futhi kungabi nabuhlungu. Isithelo singadliwa siphelele noma siqotshwe njengengxenye yesitsha sesaladi.

imbewu yefilakisi

Ochwepheshe batusa ukudla imbewu exubile, ikakhulukazi ama-flaxseed, nsuku zonke, njengoba ecebile ku-fiber namaprotheni azuzisa impilo ngezindlela eziningi. Uma umuntu ehlushwa ukuqunjelwa njalo, ukudla imbewu yefilakisi nsuku zonke kuzonikeza impumuzo ngokulawula ukunyakaza kwamathumbu. Ama-flaxseed angafakwa futhi kumasaladi, iyogathi, noma ama-smoothie.

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