8 Sneaky Ways To Eat More Fiber

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8 Sneaky Ways To Eat More Fiber

在REG上吃足够的纤维是棘手的生意。我们需要这种营养素,因为它有助于我们的身体do some really important things—namely, it keeps digestion regular, blood sugar levels normal, and helps you stay full (which is especially useful if you’re trying to lose weight). But the recommended daily intake (RDI) is kind of a lot (25 grams for women), and sometimes it can seem like the only way to really meet this goal is by throwing back beans and apples like there’s no tomorrow.

Luckily, you don’t have to restrict yourself to an all-chili diet to actually fulfill that RDI.纤维潜伏在一堆意想不到的成分中。Edamame, berries, and avocados are just a few foods that pack in that gut-friendly nutrient. But that’s not all: There are also a few surprising ways you can put unsurprisingly fiber-packed ingredients (like beans and oats) to new uses. Let these eight sneaky tricks guide you to the fiber-filled life.

1.在所有东西上加一点菠菜。
婴儿菠菜是一个很棒的负担得起的绿色,可以保存在冰箱中,,,,because it has a delicate, mild flavor that makes it easy to use in anything. And while this veggie may not have as much fiber as some other sources (1 gram per cup), spinach is known to cook down, so you can eat a lot without feeling like you’ve eaten a lot. Maxine Yeung, M.S., R.D., owner of健康搅拌,,,,likes to add it to smoothies, salads, sandwiches, and soups. You can also toss it into egg scrambles and pastas.

2.向Chia Seeds打个招呼。
Cha cha cha chia! No, I’m not talking about chia pets, I’m talking about chia seeds. This tiny food is one worth celebrating because it’s packed with fiber and easy to incorporate into just about anything. You can bake them into muffins, pancakes, or scones, blend a tablespoon of them into your next smoothie or juice, even turn the little fellas into pudding. And a little goes a long way: One tablespoon has about 10 grams of fiber.

3.吃鳄梨作为甜点。
甜点鳄梨?是的,我们知道这听起来很奇怪,但肯定会很棒。这种流行的水果具有乳脂状的质地,使其成为从冰淇淋到冰棍的所有事物的理想选择。奖金:鳄梨的一半有六克纤维,所以吃一个these eight desserts是在一天结束时实现纤维目标的超级简单方法。

4.坚持全谷物产品。
在选择碳水化合物方面,您基本上总是希望选择那些用全谷物制成的碳水化合物。它们在各个方面都是优越的碳水化合物,因为它们在蛋白质和纤维上都较高,而且它们的味道与用精制的白面粉制成的碳水化合物的味道并没有什么不同。切换到全谷物碳水化合物是一个非常简单的交换 - 全谷物面包和面食与其他类型一样容易获得,并且他们的成本也不高

5. Swap out chips for popcorn.
玉米充满了纤维(每杯12克),爆米花也是如此。1杯有1克纤维,只有32卡路里。Yeung喜欢在爆米花上吃零食,因为它给她带来了脆脆和咸味的东西,同时比薯条和椒盐脆饼等美味的小吃少了卡路里和饱和脂肪。

6.用豆子烘烤。
这个听起来并不那么疯狂。无麸质社区中最喜欢的成分是鹰嘴豆粉。鹰嘴豆与其他豆一样,具有相当不错的纤维(每杯12克)。因此,使用这种替代面粉代替白色或全麦面粉将增强您所有喜欢的烘焙食品的营养益处:煎饼,面包,松饼,您可以命名。

Black beans are another great option when it comes to squeezing a bit more fiber into your baked goods。The affordable legume is quite the chameleon, and one cup has 15 grams of fiber. With the help of some creative recipes you can use it to make brownies, cookies, and more.

7.而不是鹰嘴豆泥,而是尝试另一种蘸酱。
鹰嘴豆泥具有相当数量的纤维(每100克4克),但是还有另一个令人惊叹的蘸料,还有更多的含量:鹰嘴豆泥。准备过程几乎与经典的鹰嘴豆泥相同,但只有一份这个简单的食谱具有5克纤维,只有172卡路里。您可以在杂货店的冰箱部分中找到毛豆。

8. Try oats or nuts instead of breadcrumbs.
Using nuts instead of breadcrumbs isn’t just an excellent carb-cutting trick:它也将使您有更多的光纤。涂上坚果中选择的肉或蔬菜很容易。只需将螺母压入所需的食物中,直到它们粘住,然后做饭。如果您不喜欢坚果,那么使用燕麦是另一个(尽管更高的碳水化合物)纤维包装的选项。

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2 responses to “8 Sneaky Ways To Eat More Fiber”

  1. Avatar Metal_hound says:

    Multiple MFP entries list chia seeds as half stated fibre.

  2. Avatar 吉姆·威尔逊 says:

    我正在用燕麦粉搭配土豆泥,甚至可以像对其一样添加黄油。燕麦片真的很愉快,恕我直言晚餐。

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