Etu esi eri nri Fiber-Rich

Ndinaya

• Nri menu nri

Nri bara ọgaranya na - eme ka eriri afọ rụọ ọrụ nke ọma, na - ebelata afọ ntachi ma na - enyere aka ịbelata n'ihi na eriri na-ebelata agụụ.

Na mgbakwunye, nri bara ụba na eriri dịkwa mkpa iji nyere aka ịlụ ọgụ hemorrhoid na diverticulitis, agbanyeghị, n'ọnọdụ ndị a ọ dị mkpa ị drinkụ lita 1.5 ruo 2 kwa ụbọchị iji mee ka ọ dị mfe ịchụpụ nsị.

Iji mụtakwuo banyere otu esi akwụsị oruru ọgbụgba lee: Ihe a ga-eme iji kwụsị oruru a.

Ihe omuma atu nke ihe oriri di elu bu:

• Mkpụrụ ọka, ọka Bran niile, ọka wit, ọka barley a ;ara n’ọkụ;
• Achịcha ojii, osikapa agba aja aja;
• Almọnd na shei, sesame;
• Kabeeji, Brussels na-epulite, broccoli, karọt;
• Mkpụrụ osisi ọmịiko, guava, mkpụrụ vaịn, apụl, tanjerịn, strawberry, piich;
• Black-eyed peas, peas, agwa mara mma.

Nri ọzọ nke bukwara na eriri nwere flaxseed. Iji tinye ụyọkọ nke eriri na nri gị tinye naanị 1 ngaji nke flax mkpụrụ na obere efere yogọt ma were ya kwa ụbọchị. Iji mụtakwuo banyere nri ndị nwere fiber, lee: nri ndị nwere eriri.

Nri menu nri

Nri menu nri a dị elu bụ ihe atụ nke otu esi eji nri sitere na ndepụta dị n'elu n'otu ụbọchị.

• Nri ụtụtụ - ọka Bran niileNa mmiri ara ehi skimmed.
• Nri ehihie - chicken fillet na osikapa agba aja aja na karọt, chicory na salad kabeeji na-acha uhie uhie tinyere mmanụ na mmanya. Piich maka eji megharịa ọnụ.
• Nri ehihie - achịcha ojii na chiiz ọcha na ihe ọ juiceụ strawụ strawberry na apụl.
• Nri abalị - salmọn eghere eghe na poteto ma sie ya brussels ome na mmanụ na mmanya. Maka ihe eji megharịa ọnụ, mkpụrụ osisi na-atọ ụtọ.

Site na menu a, ọ ga-ekwe omume iru eriri nke a na-atụ aro kwa ụbọchị, nke bụ 20 ka 30 g kwa ụbọchị, agbanyeghị, tupu ịmalite nri ọ bụla, ịjụ dọkịta ma ọ bụ ọkachamara n'ihe banyere nri dị mkpa.

Hụ otu esi eji eriri ka ị ghara ibu ibu na vidiyo anyị n'okpuru:

Hụ otu nri nwere ike isi metụta ahụike gị na:

• Chọpụta ihe kachasị emehie nri na-emerụ ahụike gị

• Iri soseji, soseji na anụ ezi nwere ike ibute ọrịa kansa, ghọta ihe kpatara ya