Imodoka nyinshi urya, kurugero, ibishyimbo, macarons nibijumba birahagarara. Ubwoko bumwebumwe bwimigabane burarwanya igogora, niyo mpamvu ijambo "ibinyamisogwe bihamye". Ariko, ibicuruzwa bimwe gusa birimo umubare munini wimigabane mirwa. Byongeye kandi, ibinyamisogwe bihoraho mubiryo bikunze gusenywa mugihe cyo guteka.
Kuki igisimba kirwanya ingirakamaro?
Ibikatsi birahamye bikora kimwe na fibre ifunze. Ifasha kugaburira bagiteri cyingirakamaro mumara kandi yongerera umusaruro ucide yamavuta make, nka BURIRATE. Acide magufi-urunigi rufite uruhare runini mubuzima bwa gastrointestinal.
Kurugero, ubushakashatsi bumwe bwerekana ko bafasha gukumira no kuvura kanseri ya colos. Ubushakashatsi bwerekanye ko Akantu karwanya ushobora gufasha kugabanya ibiro no gushimangira ubuzima bwumutima. Irashobora kandi guteza imbere isukari isukari yamaraso, kwiyumvisha kwiyumvisha no kubungabunga ubuzima. Igishimishije, uburyo bwo gutegura ibikomoka ku gitsina bigira ingaruka kubirimo, kubera ko guteka cyangwa gushyushya gusenya ibihano bihamye.
Ibikatsi ntabwo ari bibi kuruta fibre
Ifoto: Ibisobanuro.com.
Ariko, urashobora gusubiza ibisimba bihamye mubicuruzwa bimwe, ubaha ukonje nyuma yo guteka. Hasi ni ibicuruzwa 7 birimo umubare munini wimitingi.
1. Oati.
Oats - Imwe mu buryo bworoshye bwo kongera ibinyamisonga byimirire. Imvubu ijana ya oatmeal yatetse irashobora kuba irimo garama zigera kuri 3.6 zibice bya gikari. Oatisos, ingano zikomeye, nazo zikungahaye kuri Antioxydants. Tanga ovs yatetse kugirango ukonje amasaha menshi - cyangwa nijoro - birashobora no kurushaho kongera ibinyamizi.
2. Umuceri
Umuceri nubundi buryo buhebuje kandi bworoshye bwo kongeramo ibinyamizinga kumirire yawe. Bumwe mu buryo bwo guteka bukunzwe ni ugutegura byinshi mucyumweru. Ibi ntabwo bikiza umwanya, ahubwo byongera ibikubiye mubice bihamye mugihe umuceri upamba hamwe nigihe. Umuceri wijimye urashobora kuba mwiza kumuceri wera kubera ibikubiye muri fibremo. Umuceri wijimye kandi urimo ibintu byinshi bikurikira, nka fosifori na magnesium.
3. ibindi binyampeke
Ibinyampeke byingirakamaro, nka SIRGHUM na sayiri, bikubiyemo umubare munini wibinyamisogwe. Nubwo rimwe na rimwe ibinyampeke byibeshye bifatwa nkibinyabuzima, ibinyampeke bisanzwe birashobora kuba hiyongereyeho indyo yawe. Ntabwo ari isoko nziza gusa ya fibre gusa, ariko kandi irimo vitamine zingenzi nimibuye y'agaciro, nka vitamine B6 na Selenium.
4. Ibishyimbo n'ibinyamisogwe
Ibishyimbo n'ibinyamisogwe birimo byinshi bya fibre hamwe na strarch. Byombi bigomba kuba bikabije kandi bishyushya rwose kugirango ukureho ibyinshi nibindi birwanya nitriste. Ibishyimbo cyangwa ibinyamisogwe birimo garama 1-5 zintambwe ya strichy kuri garama 100 nyuma yo guteka. Inkomoko Nziza:
Pinto Ibishyimbo
Ibishyimbo byirabura
Soya Ibishyimbo
Amashaza
5. Ibinyagitabyo mbisi
Ibiti bybirayi ni ifu yera isa nifu isanzwe. Iyi ni imwe mu masoko yibanze cyane yimigabane ya strerchy, kandi ibicako bya 80% birahagaze muri yo. Kubera iyo mpamvu, ukeneye ibiyiko 1-2 gusa kumunsi. Ibiti bybirayi bikoreshwa nkibintu cyangwa byongewe kuri:
linshie
Oati.
yogurt
Ni ngombwa cyane kudashyushya ibinyagibirayi. Ahubwo, tegura isahani, hanyuma wongere ibinyamisoni mugihe ibiryo bikonja. Abantu benshi bakoresha ibirayi by'ubuhobyi nk'inyongera kugirango wongere ibikubiye mu mirire yayo.
6. Bitetse kandi bikonje ibirayi
Niba ibirayi byateguwe neza hanyuma uyihe ukonje, bizahinduka isoko nziza yumukino wakazi. Nibyiza kubategurira mubintu byinshi no kubaha ubukonje byibuze amasaha make. Nyuma yo gukonjesha byuzuye, ibirayi byateguwe bizaba birimo umubare munini wibinyamisogwe. Ibirayi ntabwo ari isoko nziza yumunyanyaga na karubone no kurwanya karbohy, ariko kandi arimo intungamubiri nka potasiyumu na vitamine C. Wibuke ko ibirayi bidashobora gususura. Ahubwo, urye imbeho nkigice cyibirayi murugo cyangwa ibindi biryo bisa.
Mubitoki bibisi ibikoko byinshi birwanya
Ifoto: Ibisobanuro.com.
7. Ibitoki bibisi
Icyatsi kibisi ni ikindi soko ryiza ryibinyako. Byongeye kandi, ibitoki byumuhondo nubushyuhe nimpapuro nziza kandi zirimo izindi ntungamubiri, nka vitamine B6, Vitamine C na Fibre. Nkuko ibitoki byeze, ibinyamisho irwanya bihinduka isuka yoroshye, nka:
fructose
glucose
Sakhares
Rero, ugomba kugura ibitoki bibi hanyuma ukayirya muminsi mike niba ushaka kugwiza imikoreshereze yumuriro urwanya.