Ndezvipi zvikafu zvakapfuma mufiber kune yakaderera-carb yekudya?

Kudya kwakaderera-carb kunowanzo kukonzera kuvimbiswa nekuda kwekushaikwa kwefiber uye chikafu chakapfuma mumvura, saka ini ndoda kukupa rondedzero yezvimwe zvekudya zvinokupa iwe fiber zvaunogona kubatsirwa zuva nezuva panguva yekudya kwako. Ndeipi :

Chia mbeu:

Mbeu iyi ine moyo ine hutano omega-3 mafuta aunogona kunakidzwa mune zvakasiyana siyana zvekudya zvaunogona kushandisa mbeu idzi.

Zvibereko:

Maberry manyoro ndiwo anofarirwa pakudya kwekabhuni shoma, uye kuadya kunopa simba.Avhareji yekapu yemabheri ine magiramu masere efiber.

Pistachio

Zvokudya zvakaderera-carb zvinowanzove zvakakwirira muprotein yemhuka, uye pistachios inopa imwe vegan imwe nzira nekupa mapuroteni uye fiber.

 Koliflower:

Chimiro chayo chakaderera mumakhahydrates uye akapfuma mufiber. Imhaka yekuti broccoli inzira huru yakaderera-carb kune yechinyakare-yakavakirwa gorosi, uye broccoli ine inosvika makumi manomwe muzana yeinokurudzirwa yezuva nezuva yevhitamini C uye yakapfuma mune antioxidants. kukunda.

Red cabbage:

Red cabbage - inova 92 muzana yemvura - inzira yakanaka yekuwana zvese zvinwiwa uye faibha kusimudzira hutano hwekudya uye kugara, pamwe nekubvisa huturu hwemuviri. Red cabbage inewo anthocyanins, ayo anozivikanwa kuti anobatsira kudzivirira muviri kubva kuzvirwere uye kurwisa cancer uye chirwere chemoyo.

 howa:

Yakapfuma mufiber isina macarbs akawanda, inewo huwandu hwakazara hwevhithamini nemaminerari anoumba muviri wako kana macarbs ari pasi.