Ungakudla Kanjani Ukudla Okune-Fiber-Rich

-Delile

• Imenyu yokudla ephezulu ye-fiber

Ukudla okunothe ku-fiber kusiza ukusebenza kwamathumbu, kunciphise ukuqunjelwa futhi kusize ukwehlisa isisindo ngoba imicu nayo inciphisa ukudla.

Ngaphezu kwalokho, ukudla okune-fiber nakho kubalulekile ukusiza ukulwa nama-hemorrhoids kanye ne-diverticulitis, kodwa-ke, kulezi zimo kubalulekile ukuphuza u-1.5 kuya ku-2 amalitha amanzi ngosuku ukwenza kube lula ukukhipha indle.

Ukuze ufunde kabanzi mayelana nokuthi ungamisa kanjani ama-hemorrhoids bona: Okufanele ukwenze ukumisa ama-hemorrhoids.

Ezinye izibonelo zokudla okuphezulu kwe-fiber yilezi:

• Izinhlamvu zamabele, okusanhlamvu Wonke Amagatsha, igciwane likakolweni, ibhali elosiwe;
• Isinkwa esimnyama, irayisi elinsundu;
• I-alimondi ngegobolondo, isesame;
• Iklabishi, amahlumela eBrussels, i-broccoli, izaqathe;
• Isithelo se-Passion, ugwava, amagilebhisi, i-apula, i-mandarin, isitrobheli, ipentshisi;
• Uphizi onamehlo amnyama, uphizi, ubhontshisi obanzi.

Okunye ukudla okune-fiber eningi kufakwe ifilakisi. Ukwengeza umthamo owengeziwe we-fiber ekudleni kwakho vele ungeze isipuni esingu-1 sembewu yefilakisi esitsheni esincane seyogathi bese uyithatha nsuku zonke. Ukuze ufunde kabanzi mayelana nokudla okunothe we-fiber bona: Ukudla okunothe nge-fiber.

Imenyu yokudla ephezulu ye-fiber

Le menyu yokudla okuphezulu kwe-fiber iyisibonelo sendlela yokusebenzisa ukudla kusuka ohlwini olungenhla ngosuku olulodwa.

• Ukudla kwasekuseni - okusanhlamvu Wonke AmagatshaNgobisi olusikiwe.
• Isidlo sasemini - inyama yenkukhu enelayisi elinsundu kanye nesanqante, isaladi le-chicory neliklabishi elibomvu okunongwe ngamafutha noviniga. Peach for dessert.
• Isidlo sasemini - isinkwa esimnyama esinoshizi omhlophe nejusi ye-sitrobheli ne-apula.
• Isidlo sakusihlwa - isalmon eyosiwe namazambane namahlumela ebrussels abilisiwe afakwe ngamafutha noviniga. Okwe-dessert, izithelo zothando.

Ngale menyu, kungenzeka ukufinyelela kumthamo wansuku zonke onconywayo we-fiber, okuyi-20 kuye ku-30 ​​g ngosuku, noma kunjalo, ngaphambi kokuqala noma yikuphi ukudla, ukwelulekwa nodokotela noma isazi sokudla kubalulekile.

Bona ukuthi ungayisebenzisa kanjani i-fiber ukunciphisa umzimba kuvidiyo yethu engezansi:

Bona ukuthi ukudla kungayilimaza kanjani impilo yakho ku:

• Thola ukuthi yimaphi amaphutha okudla avame kakhulu alimaza impilo yakho

• Ukudla isoseji, isoseji nebhekoni kungadala umdlavuza, uqonde ukuthi kungani