Lijo tse 14 tse nang le fiber e phahameng eo u ka e kenyelletsang lijong tsa hau (le hore na ke hobane'ng ha Fiber e le khōlō hakana qalong)

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

O tseba seo fiber ke karolo ea bohlokoa ea phepo e nepahetseng. Empa ha re bue 'nete: Na ua tseba hore na fiber ke efe ke hantle-ntle? A re botse setsebi sa lijo.

Fiber ke karolo e sa tsitsang ea lijo tsa limela e fumanoang litholoana le meroho, linate, lipeo, lijo-thollo le limela tse kang meroho, lierekisi le lentile, ho bolela setsebi sa lijo tse ngolisitsoeng. Brynn McDowell . Fiber ea lijo e arotsoe ka mekhahlelo e 'meli e meholo: fiber e qhibilihang, e qhibilihang ka metsing 'me e ka senyeha ke libaktheria tse ntle ka maleng a rona, le fiber e sa qhibiliheng, e sa qhibiliheng le ho eketsa bongata setulong sa rona, McDowell oa hlalosa. Ka bobeli ke tsa bohlokoa lijong tsa rona tsa letsatsi le letsatsi, hobane fiber e ka thusa ho laola tsoekere ea mali, ho theola k'holeseterole, ho fepa libaktheria tse ntle ka maleng a rona, ho fokotsa kotsi ea lefu la pelo, ho thibela ho pata le ho u thusa hore u ikutloe (le ho lula) u khotše ka mor'a ho ja.

Litaelo tsa morao-rao tsa phepo e nepahetseng li re basali ba ka tlase ho lilemo tse 50 ba lokela ho ja ligrama tse 25 tsa fiber ka letsatsi, athe basali ba fetang lilemo tse 50 ba lokela ho ikemisetsa ho ja ligrama tse 21 ka letsatsi. E, ho bohlokoa ho fumana fiber e lekaneng. Ho ja fiber e fokolang ea lijo ho ka lebisa ho bophelo bo bobe ba ho senya lijo, ho bolelang hore kotsi e eketsehileng ea ho patoa, lefu la diverticular le li-hemorrhoids, McDowell o re. Tekanyo ea k'holeseterole maling le eona e ka eketseha, e leng se ka bakang kotsi e eketsehileng ea lefu la pelo le stroke. Ho ja lijo tse nang le fiber e fokolang hangata ho bolela ho ja lijo tse nang le litholoana tse ncha le meroho, lijo-thollo, linaoa le linaoa. Ntle le ho ba le fiber e tlase, sena se ka boela sa bolela lijo tse haelloang ke limatlafatsi tse fapaneng, livithamine le liminerale. Ho joalo.

Litaba tse monate ke hore ho kenyelletsa lijo tse nang le fiber e ngata lijong tsa hau ho bonolo haholo. Komiki e le 'ngoe ea li-raspberries e na le ligrama tse robeli tsa fiber, kopi ea spaghetti ea koro e nang le ligrama tse tšeletseng le halofo ea kopi ea linaoa tse ntšo e na le ligrama tse 7.5. Ho feta moo, ho eketsa fiber lijong tsa hau ha ea tlameha ho ba thata ho feta tekano. Ke khothaletsa ho sheba lijo tsa hau tsa morao-rao le ho bona kamoo u ka eketsang fiber ho seo u seng u ntse u se ja, McDowell oa re bolella. Mohlala, ho khetha karolo ea 100 lekholong ea bohobe ba koro ho feta bohobe bo bosoeu ho tla eketsa fiber. Ho eketsa monokotsoai o mocha le lialmonde tse sehiloeng ho yoghurt, ho kenya lipeo tsa chia kapa flaxseed ho smoothie ea hoseng kapa ho eketsa linaoa ho sopho kapa chili ke mehato e bonolo eo u ka e nkang ka kichineng ho eketsa fiber lijong tsa hau. Ha u eketsa fiber lijong tsa hau, e etse butle-butle hape u etse bonnete ba hore u eketsa ho noa metsi.

Na u ikemiselitse ho eketsa fiber ea hau? Leka e 'ngoe ea lijo tsena tse 14 tse monate.

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1. Salmon Bowl le Farro, Linaoa Tse Ntšo le Tahini (27g Fiber)

Hoo e ka bang karolo e 'ngoe le e' ngoe ea risepe ena e na le fiber ho eona: Likhaba tse peli tsa tahini ka har'a moaparo li na le hoo e ka bang ligrama tse tharo tsa fiber, 'me lettuce le avocado li eketsa matla a mang a monate.

Fumana recipe

2. Salate ea Veggie Nicoise e nang le Red Curry Green Beans (7g Fiber)

Lisalate tse ngata li na le fiber e ngata, empa moferefere ona oa veggie holim'a salate ea khale ea tuna e phaella ka linaoa tse tala.

Fumana recipe

3. Harissa Chickpea Stew le Eggplant le Millet (35g Fiber)

Millet ke mohale oa fiber e batlang e sa tsejoe. Lijo-thollo tsena kaofela li na le ligrama tse robong ka ligrama tse 100, 'me li monate joaloka pasta, rea tšepisa. E lumelle hore e nose litlolo tsena tsohle tse nang le linoko 'me u tla hoheloa.

Fumana recipe

4. Chickpea le Meroho Coconut Curry (32g Fiber)

Lierekisi li tletse fiber, 'me ha u eketsa meroho e mengata ho curry ena, u tla ja lijo tse monate haholo.

Fumana recipe

5. Lentile le Vegan e halikiloeng le Meroho e Besitsoeng (11g Fiber)

Ho fepa sejana sena ka tranelate ea cashew ho eketsa fiber moo lebese le neng le ka ba teng hangata, 'me linate tsa phaene ka holimo li eketsa letlapa le leng hape.

Fumana recipe

6. Salate ea Tahini e nang le Lentile, Beet le Lihoete (19g Fibre)

Senotlolo sa ho fetola salate efe kapa efe lijo? Kenya lensisi. Li tletse fiber, e u tlatsang (joalo ka ha u tseba hona joale).

Fumana recipe

7. Ultimate Quinoa Avocado Bowl (13g Fiber)

Hona joale, mohlomong u tloaelane hantle le motsoalle oa rona oa quinoa. Ha e le hantle ha se lijo-thollo, ke peo, kahoo e na le lithane tsa protheine ha e ntse e paka ka bongata bo tsotehang ba fiber.

Fumana recipe

8. Soba Noodles with Peanut Souce (8g Fiber)

E entsoe ka buckwheat, li-noodle tsa Majapane tsa soba ke mefuta e mengata ea fiber ho feta li-noodle tsa phofo e tšoeu. Matokomane a boetse a na le palo e lekaneng, joalo ka lierekisi.

Fumana recipe

9. Buckwheat Gnocchi le Khabeche, Litapole le Fontina (6g Fiber)

Haeba u labalabela morero, gnocchi ena ea maiketsetso ea buckwheat, e entsoeng ka chisi e monate ea ricotta, e lokela ho ba eona. Litapole le tsona ke mohloli o makatsang oa fiber, ka ligrama tse ka bang hlano ho litapole tse mahareng. Kenya k'habeche le meroho e mengata ho eketsa fiber le ho feta.

Fumana recipe

10. Avocado, Radish le Walnuts le Carrot-Miso Dressing (13g Fiber)

Salate ena e entsoeng e shebahala eka e tsoa ka kichineng ea reschorente, empa ho bonolo ho e etsa ka mokhoa o makatsang. Nka feela lithipa tsa hau tse ntle, li seke 'me u li kopanye.

Fumana recipe

11. Li-mushroom tsa Portobello tse Kentsoeng ka Barley Risotto (10g Fiber)

Ntle le ho ba li-fiber powerhouses, li-mushroom li na le lik'hilojule tse fokolang, mafura le lik'habohaedreite. Ka hona, kenya portobello e nang le fiber le ho feta ka mokhoa oa lijo-thollo tse monate. Ho loma hanngoe 'me u tla lebala hore u ne u ikemiselitse ho phela hantle.

Fumana recipe

12. Litapole tse Monate le Nacho ea Naoa e ntšo e nang le Salsa e Tala ea Chili (10g Fiber)

Ho tlosa lichifi bakeng sa litapole tse monate ke mohato o bohlale le o monate oa ho eketsa fiber ho poleiti e loketseng lijo ea nachos. Ho feta moo, tomatillo salsa ea maiketsetso le topping ea linaoa tse ntšo li eketsa fiber le ho feta sejana.

Fumana recipe

13. Spicy Chili Crisp White Bean and Barley Stew with Kale and Eggs (14g Fiber)

Chili e monate e eketsa linōko tsa sechu sena sa meroho se tletseng metsoako e nang le fiber e ngata. (Eketsa lehlakore la edamame le raese e sootho bakeng sa ho feta.)

Fumana recipe

14. Pepere tse Kentsoeng Meroho (7g Fiber)

Lijo tse monate li tla ka likotlolo tse jeoang. Pelepele tsena tse pentiloeng li bonolo haholo ho li etsa, 'me haeba u kenya raese e tšoeu bakeng sa raese e sootho kapa lijo-thollo tse ling (e phehe pele), u tla eketsa le ho feta.

Fumana recipe

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang