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Ukutya okuTyebileyo okuTyebileyo | Iingcebiso zezeMpilo | Ukutya okuTyebileyo okuTyebileyo | UBoldsky 
Ababaninzi abaziyo malunga nokubaluleka kwefayibha ekutyeni, ngaphandle kokuthetha edolophini. Ifayibha sisityalo esivela kwisityalo esiza ngeendlela ezimbini-inyibilike kwaye inyibilike. Kuyinxalenye ebaluleke kakhulu kwindlela otya ngayo imihla ngemihla.
I-cuisine yaseIndiya yaziwa ngeziqholo zayo, iicherry kunye nee chutneys eziyimigodi yegolide yokutya okunefayibha. Oku kutya kutyebileyo kuninzi lwezibonelelo zempilo ezibandakanya ukukhuthaza ukwehla kobunzima, ukunciphisa iinkanuko ezingafunekiyo, ukwehlisa amanqanaba eswekile yegazi, ukulwa ukuqhina, kunye nokunciphisa umngcipheko wokubetha kunye nokuqunjelwa.
Iintsinga ezinyibilikayo zicetyiswa ikakhulu kubantu abanesifo seswekile kunye nefayibha engenakunyibilika inceda ekunciphiseni ubunzima. Apha, sidwelisa ukutya okune-fiber ezingama-20 zaseIndiya zokunciphisa umzimba.
1. Amapere
Iipeya sisiqhamo esidumileyo esimnandi kwaye sinesondlo. Inenqanaba eliphezulu lefayibha, emalunga ne-9.9 yeegram.
2. Iavokhado
Iiavokhado zizaliswe ngamafutha asempilweni kunye nemithombo elungileyo yefayibha. Iqukethe i-fiber, eyenza i-10.5 gram ngekomityi nganye.
3. Amaqunube
Amaqunube afana ne-raspberry kunye ne-blackberry anezinga eliphezulu lefayibha. I-Blackberry iqulethe i-7.6 gram yefayibha kwaye i-raspberry ine-8 yeigremu zefayibha.
4. Amakhiwane
Amakhiwane angumthombo omkhulu wefayibha. Amakhiwane anokulinganisela okugqibeleleyo kweentsinga ezinyibilikayo nezinganyibilikiyo, eziphantse zenze ukuba ifike kwi-14.6 yeegram zefayibha.
5. Oats
Oats ngomnye wemithombo efanelekileyo yefayibha, equka imicu enyibilikayo engenakunyibilika. Zingatyiwa ngeendlela ezininzi ngendlela yesidudu sakusasa okanye ipudding. Iigremu ezili-100 ze-oats ziphantse zayi-1.7 yeegram.
6. Ikhokhonathi
Iicoconut ziyathandwa kwaye zilinywa kuyo yonke indawo. Banokongeza ifayibha yendalo esempilweni ekudleni kwakho, okuyenza iyonke ibe ziigram ezingama-7.2 ngekomityi nganye.
7. I-ertyisi
Iipeyisi eziluhlaza zigcwele ifayibha kunye nee-antioxidants ezinamandla. I-ertyisi zinee-8.6 zeigram kwifayibha yokutya iyonke.
8. Irayisi emdaka
Irayisi emdaka iqulethe ifayibha eninzi kunerayisi emhlophe. Irayisi emdaka ihlala isetyenziswa ngababukeli besisindo. Irayisi emdaka iqulethe i-3.5 gram yefayibha yokutya.
9. Iilentile
Iilentile zihlala zisetyenziswa kwiiresiphi zaseIndiya. Ziphezulu kwifayibha yokutya, ethi incede ekwandiseni amandla akho kwaye inyuse imetabolism yakho. Iigrama ezili-100 zeelensi eziphekiweyo zinee-8 zefayibha.
10. Isikwashi
I squashes enjengethanga kunye nebutternut squash ziphezulu kwifayibha enyibilikayo. Zingaphekwa ngohlobo lweesuphu okanye iicheri. I-squash iqulethe i-9 gram yefayibha yokutya iyonke.
11. Amahlumelo aseBrussels
Amahlumela eBrussel yenye yezona zinto zityebileyo zokutya okune-fiber zaseIndiya. Banceda ekunciphiseni inkqubo yakho ngezinto zabo ezichasayo. Amahlumela eBrussel aqukethe phantse i-7.6 gram yefayibha.
12. Umnwe weOkra Okanye weLady
Phantse kuwo onke amazwe ase-India, umnwe wenenekazi yeyona mifuno uyithandayo. Ikomityi enye yomnwe wenenekazi, okanye iokra, ibonelela phantse isinye kwisithathu sefayibha ekhuthazwayo yokutya. Iqulethe i-8.2 gram yefayibha yokutya iyonke.
13. Imbewu yeflakisi
Imbewu yeflakisi ityebile ngefayibha kwaye ungongeza le superfood kwii-smoothies zakho okanye ngelixa ubhaka iimuffin kunye neicookies. Iigrama ezili-100 zembewu yeflakisi ziqulathe iigrama ezingama-27 zefayibha.
14. Itheniphu
Itheniphu yenye imifuno esetyenziswa ekuphekeni kwamaNdiya. Ngumthombo omkhulu wefayibha, onokuphekwa kwaye utyiwe uluhlaza ngokunjalo. Iitheniphu ziqulethe i-4.8 gram yefayibha yokutya iyonke.
15. Iichickpeas
Iichickpeas ziqulathe izakha mzimba ezibalulekileyo, ezikwanazo nefayibha. Banokonwabela isidlo sasemini, isidlo kunye nesidlo sangokuhlwa. Iichickpeas ziqulathe iigrama eziyi-8 zefayibha yokutya iyonke.
16. Iikherothi
Iminqathe yimifuno emnandi enezondlo ezaneleyo. Le mifuno iswiti nayo ityebile kwifayibha. 1 indebe yeminqathe ine-3.6 gram yefayibha.
17. Brokholi
Ngaphandle kwevithamini C kunye necalcium, ibroccoli ikwapakishwe yifayibha. Ukugcina umxholo wefayibha, kubhetele ukuwumphunga okanye ukuwutshisa. Iigrama ezili-100 ze-broccoli ziqulathe i-2.6 yeegram zentsinga.
18. Iitapile
Iitapile ziqulathe icarbohydrate kodwa ikwaqulathe malunga neegram ezi-4 zefayibha.
19. Iamangile
Iiamangile zityebile kwizakhamzimba kunye neeamangile ezingavuthwanga ziqulathe malunga ne-4.5 gram yefayibha yokutya. Ukufumana uninzi lwefayibha, khetha ii-almond zendalo kunye nezohlaza.
20. Isonka se-wholegrain
Isonka se-wholegrain simnandi kwaye sisondlo. Isilayi esinye sesonka sengqolowa siphela sinee-4-5 zeegram zentsinga.
