Б. @Л. стоит ли делать это в правильный ответ? Я боюсь, что я задал вопрос, который, вероятно, трудно обеспечить хорошие справки для. @ Narusan я должен немного изменить вопрос? Я хотел дать понять, что нажатие не должно быть сделано на человека, но, возможно, я не был. Наконец-то, что заставляет меня грустить, хотя многие пользователи на этом сайте не пытаюсь заставить тебя понять, что просить за личной консультацией здесь не по теме (либо downvoting и VTC), вы, похоже, не учитывают этого. И Ваше последнее замечание прошу @DoctorWhom если бы вы могли общаться с ним, задавать ему вопросы снова патогномоничным для текущего поведения на этом ГП. Люди хотят помочь вам, давая вам "общие советы", а затем вы нажимаете, чтобы дать вам индивидуальные советы. Излишне говорить, что я держу свое завалю(с). Ура, Фелипе

Как уже отмечалось, орехи и бобовые очень хорошие закуски. Мой только осторожно с орехами заключается в том, что они тоже очень калорий плотная, поэтому, чтобы иметь сытная закуска, можно добавить больше калорий, чем вы хотели. Вы можете комбинировать их с фруктами, йогурт или другие похожие продукты, чтобы сделать здоровые закуски, которые не так высоки в калориях на порцию.

Если вы хотите поддерживать диеты с высоким содержанием клетчатки, есть много альтернатив, которые можно смешивать в качестве закуски или в качестве еды фокусируется:

Для сравнения, 1 стакан миндаля имеет 11 граммов клетчатки, 526 калорий.

  • Малина - 8 грамм на чашку, 65 калорий.
  • Авокадо - (1/2 авокадо) - 7 грамм, 160 калорий
  • Ежевика - же как малина
  • Груши - 4 грамм, 80 калорий на стакан.
  • Горох - 16 граммов на стакан (вареные), 231 калорий

Другие вещи, которые можно сделать, включают:

  • Добавить столовую ложку семян льна в смузи или аналогичные - около 4 грамм клетчатки и около 30 калорий. (Также добавляет Омега-3 жирных кислот)
  • Семена чиа - 5,5 грамм в столовой ложке, 65 калорий

https://fullplateliving.org/high-fiber-foods/list

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948

https://en.wikipedia.org/wiki/Flax#Flax_seeds

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