1 - Oatmeal
Pib hnub koj noj tshais muaj pluas tsho yuav pab koj kom tag nrho txog sijhawm noj su. Oats yog txoj kev zoo heev kom tau txais cov fiber ntau uas koj xav tau, tab sis tsis yog txhua lub oatmeal yog tsim vaj huam sib luag. Pib nrog qub qub oats - ib nrab-khob noj muaj plaub grams fiber. Ua kom nws sau ntxiv, npaj nws " loj hlob oatmeal " style nrog ob zaug kua thiab ob zaug noj lub sijhawm. Tias yuav muab koj ib feem ntawm gigantic. Rau ntau tus fiber ntau, to top nws nrog tons ntawm cov txiv hmab txiv ntoo tshiab.
2 - Cov noob taum
Taum yog ib qho khoom noj khoom haus zoo ntxiv rau koj cov khoom noj. Tsis tsuas yog lawv muaj siab nyob rau hauv fiber ntau, tab sis lawv kuj muaj cov protein ntau. Dub noob taum, garbanzo taum, thiab taum taum yog tag nrho cov hnub qub - ib nrab khob ntawm ib leeg ntawm ib ncig ntawm 6 grams fiber. Thiab lawv nyob rau ntau yam. Kuv tau siv cov taum dub ua veggie burgers, pasta stew, thiab txawm chocolate zib ntab!
3 - kua zaub
Kua zaub yog lub hom phiaj ntawm cov khoom noj muaj fiber ntau. Ntawm chav kawm, tsis yog tag nrho soups pob ntau ntau, tab sis ntau hom yog chock tag nrho ntawm nws. Split pea thiab lentil soups yog ua rau feem ntau ntawm legumes uas yog super qhov chaw ntawm fiber. Thiab cov kua zaub los yog cov stew ua nrog satisfying, fiber ntau veggies zoo li butternut squash thiab qos yaj ywm yog ua txhua yam kom muaj kev xav ntawm fullness. Tsuas saib koj qhov ntau thiab tsawg los ntawm cov stats, vim hais tias cov kua ntub yuav ua rau muaj calorie ntau ntau.
4 - Zaub Tsaus Ntoo Liab
Raws li txoj cai ntawm tus ntiv tes xoo, cov xim dawb veggies - carrots, beets, parsnips, brussels sprouts - yog muaj fiber ntau. Zaub yog ib txoj kev zoo rau cov zaub mov loj noj loj thiab muab rau koj ib qho loj uas tsis muaj calorie suav ntau . Thiab siv cov veggies high-fiber ua rau cov zaub mov tseem txaus siab dua.
5 - Raspberries
Ib lub khob ntawm raspberries muaj yim gram fiber thiab tsuas 64 calories - uas ua rau nws yog ib qho ntawm cov khoom noj feem ntau fiber ntau nyob hauv lub ntiaj teb. Feem ntau cov txiv hmab txiv ntoo - tshwj xeeb tshaj yog cov txiv hmab txiv ntoo - ntim ib pawg ntawm fiber, tab sis raspberries tau lawv tus kheej qeb vim hais tias lawv nyob rau hauv ib tug tiag tiag pab koomtes ntawm lawv tus kheej. Ntxiv lawv rau koj lub khob roj cawv los yog cov khoom txom ncauj rau lawv ncaj.
Rau cov zaub mov tsis txaus-dawb, zaub mov pom, tswv yim 'n tricks, thiab ntau dua, kos npe rau hnub dawb emails lossis tuaj saib tus ntxhais Hungry!