1 - Lebaka Leo ka Lona U Hlokang Fiber e Eketsehileng
Eketsa lijo tsa hau ea fiber ka ho ja litholoana le meroho e mecha le ho khetha lijo tse feletseng ho e-na le lijo tse hloekisitsoeng. E boetse e thusa ho eketsa tlhahiso ea limela. U batla ntho e tobileng haholoanyane? Lijo tse hlano tse nang le fiber (le direpepe) tse lokelang ho ba lethathamong la hau la ho reka.
2 - Lekala le hlahisang
Haeba ka tloaelo u qala letsatsi la hao ka sekotlolo sa lijo-thollo, sheba sekoahelo ho bona hore na fiber e kae eo u e fumanang ka nako eohle. Haeba e le ligrama tse seng kae, joale nahana ka ho fetola morara o omisitsoeng. Senoelo se seng sa morara oa raisine bran cereal se na le ligrama tse 7 tsa fiber. Ho na le lihlahisoa tse 'maloa tse fumanehang ka lebenkeleng la hau, kapa u ka iketsetsa le lijo tse ling tsa mohloaare - eketsa morara o omisitsoeng (kapa ka mefuta e sa tsoaneng, leka cranberries e omisitsoeng kapa blueberries). U ka boela ua sebelisa raisin bran cereal (kapa morara le mohala ka thōko) ho lipepele ho etsa li-muffins kapa li-bars-tse loketseng lijo tsa hoseng ha u ntse u e-ea (u tseba - matsatsing ao u robala ka morao haholo).
3 - Li-chickpeas
Mohlomong u ba bitsa li-g arbanzo linaoa - ke ntho e le 'ngoe. Senoelo se seng sa halofo sa chickpeas se na le ligrama tse 6 tsa fiber, hammoho le li-chickpe tse nang le protheine, tšepe, potasiamo le magnesium. U na le likhetho tse 'maloa tse nang le li-chickpeas - u ka reka li-chickpeas tse omileng ebe u li soahela metsing ka lihora tse leshome le metso e' meli, kapa u reke li-chickpeas tse nang le makotikoti tse loketseng ho li sebelisa hang-hang. Li-chickpea ke e 'ngoe ea lisebelisoa tse ka sehloohong tsa hummus,' me u tla li fumana lijong tse 'maloa tsa Sepanishe le tsa Maindia. Li ka sebeletsa li chesa kapa li bata. Bula li-chickpeas, u li hlatsoe 'me u li tlohelletse ka metsotsoana e seng mekae. Ebe u ka li sebelisa joaloka lipale tsa salate, e le sesebelisoa sa sopho, li-stew kapa lijana tse ling, kapa li li sebelise ho etsa bohobe bo monate bo nang le phepo.
4 - Lipere
Ho hotle ho ba le litholoana tse ncha ka tlung ho noa ka potlako. Literebe li ntle ka ho khetheha hobane li fokotsehile ka lik'hilojule, mohloli o motle oa li-vithamine le liminerale, 'me ke mohloli o motle oa fiber. Senoelo se seng sa litapole (mohlomong ka pere e le 'ngoe) se na le ligrama tse 8 tsa fiber. Lithaba li bonolo ho li boloka - ha li hloke sehatsetsing hafeela peel e ntse e tiile. Hang ha u arola lipere, li lokela ho jeoa kapa li be le sehatsetsing. Lierekisi li ka boela tsa sebelisoa e le lijo tse tsoekere. Ho na le mefuta e mengata ea lipere tse nang le mefuta e mengata ea litlolo le litlolo.
5 - Li-beans tse ntšo
Linaoa tse ntšo li tloaelehile ho lijana tsa Selatine, empa li ntse li fetoha tse tloaelehileng linaheng tse ling. Linaoa tse ntšo li na le fiber e kholo - senoelo se le seng se na le ligrama tse 15. Hape ke mohloli o babatsehang oa liprotheine, liminerale le li-vithamine tsa B. Reka linaoa tse omileng tse omileng ebe u li soahela ka metsing kapa u reka linaoa tse mongobo tse lekaneng ho li sebelisa hang-hang. Linaoa tse mongobo li ka etsoa e le sejana se lehlakoreng kapa se sebelisoa e le motsoako oa likhase le lijana tse ling .
6 - lialmonde
Li-ammonde li fumaneha habonolo lijong tse ling. Tšoara liatla tse seng kae joaloka sesepa sa bohobe , senya ba seng bakae holim'a salate, kapa u li kenye ka yogurt ea hao, kapa u li sebelise e le sesebelisoa lijana tse fapa-fapaneng. E le 'ngoe ea lialmonde (hoo e batlang e le linate tse 23) e na le li-grama tse 4 feela tsa fiber. Ba boetse ba na le mafura a monounsaturated, a tšoanang le mafura a oli ea mohloaare. U ka boloka lialmonde ka mocheso oa motsoako, empa ho molemo ho li boloka ka sehatsetsing. Haeba u na le sehlopha, u lokela ho boloka nako e telele, u li lule ka lehare.
Mohloli:
> United States Lefapha la Temo Lefapheng la Phuputso ea Temo ea Naha ea Sechaba bakeng sa Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.