Wedzera izvi zvinoshandiswa kune smoothies

Wedzera izvi zvinoshandiswa kune smoothies

Haisi chakavanzika kuti kusanganisira faibha mukudya kwakakosha pakugaya zvine hutano, asi vanhu vazhinji havawani zvakakwana zvezvinodiwa zvefiber zvemazuva ese, izvo zvinosvika pakati pe21 ne38 gramu, zvichienderana nezera uye murume.

Zvinoenderana neMind Your Body Green, kuwana faibha yakakwana (zvese inonyungudika uye isinganyunguriki) mukudya kunoita kuti urambe uchinzwa wakaguta kwenguva yakareba uye inogona kubatsira zvakananga mukugayiwa kwekudya uye kutsigira gut microbiome ine hutano, pamwe nekuchengetedza hutano hwehuga hweropa.

Nyanzvi dzinokurudzira kuti fiber inofanira kuwedzerwa kune smoothie, iyo yakatopfuma muboka remichero nemiriwo, nekusanganisa zvimwe zvakakosha zvekudya, zvinobatsira kuvandudza kudya uye kupa muviri simba zuva rose, sezvinotevera:

1. Oats

Julie Stefansky, mutauriri weAmerican Academy of Nutritional Sciences, anoti pane akati wandei emhando dzakasiyana dzefiber dzaunofanirwa kuisa mukudya kwako kuti uwane mabhenefiti akasiyana siyana, kusanganisira "oats asina kubikwa, ayo ari [mabviro] makuru e beta. -glucan fiber, "inova rudzi rwefiber inobatsira mumatumbo, mwoyo uye hutano hwekudzivirira zvirwere.

Chiremba wezvekudya Valerie Agyeman anowedzera kuti kuwedzera oats kusmoothie yako "hakungowedzeri fiber chete, kunopa kuti ive nani uye inoita kuti iwedzere."

2. Avocado

Stefansky anotsanangura kuti kana mumwe munhu akashuva smoothie ine cream uye yakazara nehutano hwakanaka, kutendeukira kumakotapeya sechitubu chefiber chingava sarudzo yakanaka. Stefansky anowedzera kuti avocados "akapfuma mufiber, pamwe nemafuta anobatsira emonounsaturated," uye anokurudzira hutano hwehutano hweropa uye hutano hwemwoyo, chero bedzi achidyiwa nguva dzose.

3. Vegetable powder

Kuwedzera hupfu hwemuriwo kune smoothies ndiyo imwe yenzira dziri nyore dzekuwana zvakasiyana-siyana zvekudya pamwe chete nefiber, iyo inogona kukurudzira hutano hwegut microbiome uye kubatsira kuvandudza kugaya. Musanganiswa wakasarudzika wemashizha uye midzi miriwo, herbs uye probiotics inogona kuwedzerwa kuve nekuwedzera bhenefiti yekubatsira kuchengetedza hutano hwehuga hweropa uye kusimudza kukosha kwekudya kwechinwiwa.

4. Mhodzi dzeChia

Mbeu dzeChia dzinonyanya kubatsira pakuwedzera huwandu hwefiber musmoothie pasina kushandura kuravira zvachose. Nutritionist Kari Kirkland anotsanangura kuti kuwedzera "zvipunu zviviri zvemhodzi dzechia zvine magiramu masere einsoluble fiber," uyezve munhu anonzwa kuguta uye kuguta kwenguva yakareba, uye kuwedzera mhodzi dzechia kunogona kubatsira kuwedzera density.

5. Sipinachi

Yakarohwa jisi dzakasvibirira kazhinji dzine sipinashi, sezvo inowedzera huwandu hwechinwiwa zvakanyanya, pasina kukanganisa kuravira. "Sipinachi ndiyo inokonzera fiber iyo yakawanda kwazvo muB mavitamini uye phytochemicals," Stefansky anoti. Zvimwe zvakakosha micronutrients uye phytonutrients mu sipinashi zvinosanganisirawo beta-carotene (inozivikanwawo sevhitamini A), vitamini K1 uye lutein-carotene, zvichiita kuti ive yakakosha kuwedzera kusanganiswa nemhando ipi zvayo yesmoothie.

6. Raspberry

Berries ndeyekuwedzera kune yakakurumbira kune masmoothies ekunakirwa kwavo kunonaka, asi chinonyanya kukosha, anogona kupa kukurumidza kuwedzera kwese fiber uye antioxidants. "Majiroji anowedzera fiber zviri musmoothie, uye anoitawo sechisikigo chinotapira," anodaro Agyeman, achicherechedza kuti kuwedzera kapu imwe chete yeblueberries kana strawberries kuchawedzera fiber content ne 4 gramu.

7. Cocoa powder

Uye nhau dzakanaka dzevanoda chokoreti, Stefansky anoti kuwedzera imwe cocoa poda kusmoothie kunopa kunakirwa kunonaka uye kunosimudzira chinwiwa chinovaka muviri, ingave se "[mabviro] efiber kana antioxidants."

Nutritional psychiatrist Drew Ramsey anokurudzirawo chokoreti yemangwanani, nekuda kweiyo antioxidant properties, tisingarevi kuti inosimudzira kunaka kwechero smoothie formula yaunogadzira.