1 - Vim Li Cas Koj Yuav Tsum Tau Ntxiv Fiber Ntau
Ua kom koj cov fiber ntau txais los ntawm kev noj cov txiv hmab txiv ntoo thiab zaub ntau dua thiab xaiv cov whole grains es tsis txhob ua kom zoo nplej. Nws kuj pab thiab txhawb nqa koj cov khoom noj qab zib. Xav tau ib yam dab tsi ntxiv? Ntawm no yog tsib khoom noj khoom haus nplua nuj (thiab zaub mov txawv) uas yuav tsum tau nyob rau koj daim ntawv tom khw.
2 - Raisin Bran
Yog tias koj niaj hnub pib koj lub hnub nrog lub tais ntawm cereal, saib ntawm daim ntawv qhia kom pom ntau npaum li cas fiber ntau koj tau txais kev pab. Yog hais tias nws tsuas yog ob peb grams, ces xav txog kev hloov mus rau raisin bran. Ib lub khob ntawm raisin cereal bran cereal muaj ntau tshaj 7 grams fiber ntau. Muaj ntau hom khoom muaj nyob rau hauv koj lub khw muag khoom, lossis koj tuaj yeem ua rau koj tus kheej nrog ib qho bran cereal - ntxiv rau ib co raisins (los yog rau ntau yam, sim qhuav cranberries los yog blueberries). Koj tseem tuaj yeem siv tau raisin cereal cereal (los yog raisin thiab bran nyias) nyob rau hauv cov zaub mov ua muffins lossis pas tuav-tsis zoo rau kev noj tshais rau txoj kev mus (koj paub - rau cov hnub koj pw lig dhau lawm).
3 - Chickpeas
Tej zaum koj hu lawv cov taum arannzo taum - lawv zoo tib yam nkaus. Ib nrab khob ntawm chickpeas muaj 6 grams fiber, ntxiv chickpeas muaj protein ntau, hlau, potassium thiab magnesium. Koj muaj ob peb txoj kev xaiv nrog chickpeas - koj tuaj yeem yuav qhuav chickpeas thiab soak hauv dej rau kaum ob teev, lossis cia li yuav kaus poom chickpeas uas npaj txhij siv tam sim ntawd. Chickpeas yog ib qho ntawm cov khoom xyaw hauv hummus, thiab koj yuav pom lawv hauv ntau hom lus Mev thiab lus Indian. Lawv tuaj yeem tau txais kev pab kub lossis txias. Qhib ib tug tau ntawm chickpeas, yaug lawv thiab cia lawv qhuav rau ob peb feeb. Tom qab ntawd koj tuaj yeem siv lawv ua zaub ua noj, xws li cov khoom noj khoom haus, kua zaub, los yog cov tais diav, los yog siv lawv los ua ib qho khoom noj, muaj khoom txom ncauj zoo.
4 - Pears
Nws yog qhov zoo rau muaj qee lub txiv hmab txiv ntoo tshiab hauv tsev kom ceev snacking. Pears yog tshwj xeeb yog zoo vim tias lawv tsis tshua muaj calorie ntau ntau, ib qhov zoo ntawm cov vitamins thiab minerals, thiab lawv yog ib qho zoo heev los ntawm fiber ntau. Ib khob ntawm pear slices (tej zaum ntawm ib pear) muaj 8 grams fiber. Pears yog ib qho yooj yim kom khaws - lawv tsis tas yuav tsum tau cia kom ntev li ntev raws li cov tev lawm. Thaum twg koj hlais lub pears, lawv yuav tsum tau noj lossis refrigerated. Pears kuj yuav tau txais kev pab raws li khoom noj qab zib. Muaj ob peb ntau yam ntawm pears, nrog ib tug ntau ntawm textures thiab flavors.
5 - Dub taum
Dub noob taum yog cov kab lig kev cai hauv Latin lauj kaub tais diav, tab sis lawv tab tom ua ntau dua lwm haiv neeg. Dub taum yog heev nyob rau hauv fiber - ib khob muaj 15 grams. Lawv kuj yog ib qho zoo heev ntawm cov protein, cov zaub mov thiab B vitamins. Yuav tsum taum dub qhuav thiab so lawv nyob hauv dej los yog yuav qaum taum dub uas yog npaj txhij siv tam sim ntawd. Cov taum dub tuaj yeem tau txais kev pab cuam raws li ib sab phaj los yog siv los ua cov khoom noj hauv cov kua zaub thiab lwm yam tais diav .
6 - Almonds
Almonds yog qhov yooj yim mus nrhiav hauv khw muag khoom. Lauj xib tes ua ib qho me me ua khoom txom ncauj , tos ob peb nyob saum cov zaub xam lav, los yog ntxiv rau koj cov kua mis nyeem qaub , los yog siv lawv ua khoom noj. Ib ounce ntawm almonds (li 23 tus neeg rau) muaj tsawg dua 4 gram fiber. Lawv kuj yog cov nplua nuj nyob hauv cov nqaij ua kom zoo, zoo ib yam li cov roj hauv cov txiv roj roj. Koj tuaj yeem cia cov almonds nyob rau hauv chav tsev kub, tab sis nws yog qhov zoo dua rau lawv nyob rau hauv lub fridge. Yog tias koj muaj ib pawg, koj yuav tsum tau cia ntev, cia lawv nyob hauv lub tub yees.
Source:
> Tebchaws Asmesliskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Tebchaws Kev Pabcuam Tebchaws Lub Tebchaws Database for Standard Reference 28. https://ndb.nal.usda.gov/ndb/search.