Ukudla Okunempilo: Ukudla Okulula Kwe-Fibre

-Delile

• Ukudla okulula kuyingxenye ebalulekile yanoma yiluphi uhlelo lokudla okunempilo, kodwa kubalulekile ukudlula lezo ezilayishwe ama-calories, amafutha noshukela, bese ukhetha ukudla okulula okune-fiber ephezulu ukuze uhlale usuthe.
• Isineke Esinempilo # 1: Ama-apula ane-Almond Butter
• I-Healy Snack #2: I-Popcorn
• Ukudla Okunempilo #3: Izaqathi
• I-Healy Snack #4: Ama-Larabars
• Dala uhlelo lokudla usebenzisa Umumo.com izindlela zokupheka nezeluleko zokudla okulula.
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Ukudla okulula kuyingxenye ebalulekile yanoma yiluphi uhlelo lokudla okunempilo, kodwa kubalulekile ukudlula lezo ezilayishwe ama-calories, amafutha noshukela, bese ukhetha ukudla okulula okune-fiber ephezulu ukuze uhlale usuthe.

Ngokwe-National Academy of Sciences Institute of Medicine, abesifazane abangaphansi kweminyaka engu-50 ubudala kufanele bahlose ukuthola amagremu angu-25 efayibha ngosuku, kodwa uma usaqala ukufaka i-fiber eyengeziwe ekudleni kwakho, qala kancane. Nakhu okunye ukudla okune-fiber ephezulu ongakufaka ohlelweni lwakho lokudla okunempilo.

Isineke Esinempilo # 1: Ama-apula ane-Almond Butter

I-apula eligcwalisa njalo linezinhlayiya ezingaba ngu-3 zefayibre lilodwa, okwenza kube okunye kokudla okulula okuthandayo. Sika izithelo bese usabalalisa isipuni esingu-1 sebhotela le-alimondi ukwengeza noma yikuphi kusuka ku-1-2 amagremu angeziwe we-fiber, kuya ngohlobo lomkhiqizo. Ungalihluzi i-apula; isikhumba siqukethe amavithamini kanye ne-fiber.

I-Healy Snack #2: I-Popcorn

Ukudla okulula kwe-fiber okunjenge-popcorn kuhle, inqobo nje uma ungayithengi endaweni yokuthenga yemidlalo yaseshashalazini. I-ounce eyodwa ye-popcorn emhlophe ephuma emoyeni inamagremu angu-4 wefayibha futhi cishe amakhalori angu-100. Vele uqiniseke ukuthi awufaki usawoti noma ibhotela ukuze uwugcine uwukudla okulula okunamafutha amancane.

Ukudla Okunempilo #3: Izaqathi

Ngokuvamile, imifino eluhlaza ihlakaniphile kunoma yiluphi uhlelo lokudla okunempilo, kodwa akulula ngaso sonke isikhathi uma usendleleni. Ngenhlanhla, izinti zesanqante zingukudla okulula okuphathekayo. Ikarothi eyodwa yosayizi omaphakathi noma ama-ounces angu-3 ekherothi yezingane zombili zinikeza cishe amagremu angu-2 wefayibha.

I-Healy Snack #4: Ama-Larabars

Ngenkathi eminye imigoqo yamandla ingaba nefayibha eyengeziwe, ama-Larabars ayisinqumo esibi kakhulu ngoba enziwe ngezithako ezingavuthiwe. Iza ngezinhlobonhlobo zokunambitheka, okuhlanganisa i-Cherry Pie ephuphuma emlonyeni, eletha amagremu angu-4 efayibha ngaphandle kwawo wonke ushukela nosawoti owengeziwe oqukethwe amanye amabha.

Dala uhlelo lokudla usebenzisa Umumo.com izindlela zokupheka nezeluleko zokudla okulula.

Buyekeza kwe-