eriridị oké mkpa. Ọ na-esi n'afọ na-agafe n'enweghị mgbaze wee rute eriri afọ. N'ebe ahụ, ọ na-azụ nje bacteria bara uru. Fiber na-akwalitekwa ibu ibu, na-ebelata ọkwa shuga n'ọbara ma na-eme ka afọ ntachi dịkwuo mma.
Nri a na-atụ aro kwa ụbọchị bụ gram 25 maka ụmụ nwanyị yana gram 38 maka ụmụ nwoke. Otú ọ dị, ọtụtụ ndị mmadụ na-eri ihe dị ka gram 15-17 kwa ụbọchị, ma ọ bụ ọkara ihe oriri kwa ụbọchị.
N'ezie, ọ dị mfe ịbawanye oriri fiber gị. nnukwu eriri nri Ọnụ ego ekwesịrị ịṅụ kwa ụbọchị nwere ike iri ya n'ụzọ dị mma. Arịrịọ"Nri nwere Fiber Kachasịnụ” ve "Uru nke nri fiber"...
Kedu ihe bụ Fiber?
eriribụ akụkụ dị mkpa nke nri ahụike. Iri fiber zuru oke pụtara ịdị mma, igbochi ụdị ọrịa shuga 2 na ibu ibu.
A na-atụ aro ka ụmụ nwoke na-eri gram 38 nke eriri kwa ụbọchị, ebe ego a bụ gram 25 maka ụmụ nwanyị.
Agbanyeghị, niile eriri ọ naghị enwe otu mmetụta ahụ na ahụ, na mmetụta ahụike nke ụdị dị iche iche dịkwa iche iche.
Ụdị Fiber dị iche iche
Fiber nri bụ otu carbohydrates nke enweghị ike ịgbari n'ime mmadụ. A na-achọta ya na nri osisi niile, gụnyere mkpụrụ osisi, akwụkwọ nri, mkpụrụ, mkpụrụ, na ọka.
Enwere ike ịhazi eriri nri nri n'ụzọ dị iche iche, ebe ọ na-ezo aka n'ụdị otu carbohydrates dị iche iche. Agbanyeghị, a na-achịkọtakarị ya dịka ndị a dịka mkpebi ya siri dị:
eriri anaghị agbaze
Eriri ndị a adịghị esi n'ime mmiri. Ọ na-esikarị na eriri afọ na-agbanwe agbanwe ma na-agbakwunye nnukwu na stool.
eriri soluble
Eriri ndị a na-amịkọrọ mmiri n'ime eriri afọ ka ọ bụrụ mado dị ka jelii. Nke a na-ebelata mgbari nri anyị na-eri.
Ọtụtụ nri nwere ma eriri soluble na nke a na-apụghị ịsomi ya.
Nri ndị na-enwekarị eriri na-adịghị emezi ya gụnyere ọka, ọka wit, na mkpụrụ osisi ụfọdụ (dị ka ube oyibo) na akwụkwọ nri (dị ka celery na kọlịflawa).
Ezi isi mmalite nke eriri soluble bụ ụfọdụ mkpụrụ osisi (dị ka strawberries na unere) na akwụkwọ nri (dị ka broccoli na karọt) dị ka oat, flaxseed, agwa na lentil.
Kedu uru Fiber bara?
Fiber na-enyere aka mee ka eriri afọ dị mma
Iri eriri na-enyere aka ịnọgide na-enwe mmegharị afọ mgbe niile ma na-ebelata afọ ntachi.
Otu nnyocha chọpụtara na 77% nke ndị nwere afọ ntachi na-adịghị ala ala nwetara ahụ efe nanị site n'ịri ọtụtụ eriri.
Ọzọkwa, a na-eche na eriri nke zuru oke ga-eme ka nje bacteria "dị mma" na-eto n'ime afọ ụfọdụ.
Dịka ọmụmaatụ, eriri soluble a maara dị ka prebiotics na-enye nje bacteria bara uru na eriri afọ. Ọ na-erite uru ahụike site n'inyere aka ịmepụta nje bacteria dị mma.
Ha na-abawanye mmepụta nke ụfọdụ ihe ndị dị mkpa na-edozi ahụ, gụnyere acid fatty acids dị mkpụmkpụ dị ka butyrate, nke a na-eche na ọ na-akwado usoro ahụ ji alụso ọrịa ọgụ dị mma na ọrụ mgbochi eriri afọ.
Ọ dị mkpa ịnwe mgbochi eriri afọ siri ike. Ọ na-enyere aka mee ka ahụike gị dị mma site na igbochi nje na nje bacteria na-emerụ ahụ ịbanye n'ime ahụ.
Ụfọdụ nri prebiotic bụ oat, unere na strawberries.
Fiber na-enyere aka na mbelata ibu site n'inye satiety
Iri nri bara ụba na eriri na-enyere aka na mbelata ibu.
Nnyocha e mere na-egosi na ndị na-eri ọtụtụ eriri na-enwekarị ibu arọ ma na-erikwa abụba dị ala.
Nke a bụ n'ihi na, nnukwu eriri nriỌ dị ntakịrị na calorie ma na-ejuputa karịa nri ndị nwere obere eriri. Nke a, nnukwu eriri nriỌ pụtara na ọ nwere ike inyere gị aka iri obere nri n'amaghịdị ya.
Fiber na-echebe site na ụdị ọrịa shuga 2
A na-eche na iri nri a na-atụ aro kwa ụbọchị ga-enyere aka igbochi na ịgwọ ụdị ọrịa shuga 2.
Dị ka nchọpụta nyocha si kwuo, ndị na-eri ọtụtụ eriri nwere obere ihe ize ndụ nke ịmalite ịrịa ọrịa shuga 2.
Nnyocha e mere sochiri mmadụ 14 ruo afọ 75.000 chọpụtara na ndị na-eri ihe karịrị gram 15 nke eriri kwa ụbọchị nwere obere ohere ịrịa ọrịa shuga.
Tụkwasị na nke a, ihe ize ndụ a dị ntakịrị n'ime otu ndị riri eriri na-adịghị edozi.
Nnyocha ọzọ chọpụtara na ndị na-eri nri 3-5 nke mkpụrụ ọka kwa ụbọchị nwere ihe ize ndụ dị ala nke 26% nke ụdị ọrịa shuga 2.
Ọ bụrụ na ịnweelarị ọrịa shuga, a na-eche na iri ọtụtụ eriri nwere ike inye aka ịchịkwa ọkwa shuga dị n'ọbara.
Nke a bụ ya mere eriri soluble na-eme ka mgbari mgbaze na nnabata nke shuga na-ebelata, na-ebute mmụba nke nta nke nta n'ọkwa shuga dị n'ọbara yana mbelata shuga shuga n'ọbara.
Nnyocha na-egosi na ịba ụba nke fiber, karịsịa eriri soluble, nwere ike ibelata ọkwa shuga dị n'ọbara ma melite ahụike metabolic na ndị nwere ụdị ọrịa shuga 2.
Fiber ọ na-emerụ ahụ?
Ịba ụba eriri nri na-enye ọtụtụ uru ahụike, ma mgbe ụfọdụ nwere ike ịkpata nsogbu.
Ọ bụrụ na ịmabeghị gị iri ọtụtụ eriri, na mberede ịba ụba oriri gị nke ukwuu nwere ike ibute mgbaàmà mgbari nri dị ka bloating, mgbu na gas.
Ọzọkwa, maka ndị nwere ọrịa bowel mgbakasị (IBS), nri nwere eriri o nwere ike ịbụ nsogbu.
Nke a bụ n'ihi na ọtụtụ nnukwu eriri nri Ọ dịkwa elu na carbohydrates fermentable mara dị ka FODMAPs. A maara ndị a na-eme ka mgbaàmà IBS ka njọ.
Kedu ihe bụ nri fibrous?
pears
pearsỌ bụ mkpụrụ osisi na-atọ ụtọ ma na-edozi ahụ. Ọ bụ otu n'ime mkpụrụ osisi kacha mma nke eriri.
Ọdịnaya eriri: Otu pear ọkara nwere gram 5.5 nke eriri, na gram 100 nke eriri nwere gram 3.1.
strawberries
strawberries Ọ bụ mkpụrụ osisi na-atọ ụtọ ma na-ewu ewu. Ọ na-atọkwa ụtọ karịa nri junk ọ bụla. Ọ bụkwa otu n'ime mkpụrụ osisi na-edozi ahụ. Ọ juputara na vitamin C, manganese, na ụdị antioxidant dị ike niile.
Ọdịnaya eriri: Enwere gram 100 nke eriri na 2 grams. Nyere ọdịnaya kalori dị ala nke strawberries, nke a bụ ọnụ ọgụgụ dị elu.
ube oyibo
ube oyibo Ọ dị iche na mkpụrụ osisi ndị ọzọ. Kama carbohydrates, o nwere abụba dị mma. Ọ nwere nnukwu vitamin C, potassium, magnesium, vitamin E na vitamin B dị iche iche. Ọ nwekwara ọtụtụ uru ahụike.
Ọdịnaya eriri: Enwere gram 100 nke eriri kwa gram 6.7.
apụl
apụlỌ bụ otu n'ime mkpụrụ osisi na-enye afọ ojuju. Ọ na-enwekwa eriri afọ.
Ọdịnaya eriri: Otu apụl na-ajụ oyi nwere gram 4.4 nke eriri, na gram 100 n'ime ya nwere gram 2.4 nke eriri.
utu
Raspberries bụ mkpụrụ osisi na-edozi ahụ nke nwere ekpomeekpo siri ike. Ọ na-ejupụta na vitamin C na manganese.
Ọdịnaya eriri: Otu iko nwere gram 8 nke eriri, ebe 100 grams nwere gram 6.5.
unere
unereỌ bụ ezigbo isi iyi nke ọtụtụ vitamin na mineral ndị na-edozi ahụ, gụnyere vitamin C, vitamin B6 na potassium.
eriri ọdịnaya: Otu banana na-ajụkarị nwere gram 3.1 nke eriri na gram 100 nke eriri kwa gram 2.6.
banana na-acha akwụkwọ ndụ akwụkwọ ndụ ma ọ bụ nke na-akaghị aka nwere nnukwu stachi na-eguzogide ọgwụ, ụdị carbohydrate na-adịghị agbaze nke na-eme dị ka eriri.
Tomato
Blueberries (gram 3,6 kwa iko) na blackberries (gram 7,6 kwa iko) na-enye eriri.
karọt
karọt Ọ bụ akwụkwọ nri mgbọrọgwụ na-atọ ụtọ, crunchy ma na-edozi ahụ nke ukwuu. Ọ dị elu na vitamin K, vitamin B6, magnesium na beta carotene, antioxidant nke na-aghọ vitamin A n'ime ahụ.
Ọdịnaya eriri: Enwere gram 3.4 nke eriri n'otu iko yana gram 100 nke eriri kwa gram 2.8. Nke a bụ ọnụego dị oke elu, n'ihi ọdịnaya kalori dị ala nke karọt.
Biiti
BiitiỌ bụ mgbọrọgwụ mgbọrọgwụ nke nwere ọtụtụ nri dị mkpa dị ka folate, ígwè, ọla kọpa, manganese na potassium.
Nitrates inorganic na beets bụ nri ndị a maara na ha nwere uru dị iche iche metụtara nhazi ọbara mgbali na ịrụ ọrụ mgbatị ahụ.
Ọdịnaya eriri: Otu iko nwere gram 1 nke eriri na 3.8 gram ya nwere gram 100 nke eriri.
brọkọlị
brọkọlịỌ bụ akwụkwọ nri cruciferous ma nwee nnukwu nri. O juputara na vitamin C, vitamin K, folate, vitamin B, potassium, iron na manganese, o nwekwara ihe antioxidants na nri na-alụso ọrịa ọgụ ọgụ.
Broccoli nwere protein dị elu ma e jiri ya tụnyere ọtụtụ akwụkwọ nri.
Ọdịnaya eriri: Otu iko nwere gram 1 na gram 2.4 nwere gram 100 nke eriri.
Atịchok
AtịchokỌ dị elu n'ọtụtụ nri na-edozi ahụ ma bụrụ otu n'ime ebe kachasị mma nke eriri.
eriri ọdịnaya: Enwere gram 1 nke eriri na 6.9 artichoke na gram 100 nke eriri kwa gram 5.4.
Brussels puo
Brussels puoỌ bụ akwụkwọ nri cruciferous sitere n'otu ezinụlọ dị ka broccoli. Brussels pulitere nke ukwuu na vitamin K, potassium, folate, na antioxidants na-alụ ọgụ cancer.
Ọdịnaya eriri: Otu iko na-enye gram 1 na gram 3.3 na-enye gram 100 nke eriri.
Lentil
Lentils bụ nri na-edozi ahụ. Ọ nwere nnukwu protein ma juju ya na nri niile dị mkpa.
Ọdịnaya eriri: 100 grams nwere 7,9 grams nke eriri.
Akụrụ agwa
Akụrụ agwaA na-eju ya na protein sitere na osisi na nri dị iche iche dị iche iche.
Ọdịnaya eriri: Otu iko agwa akụrụ esighe na-enye gram 1 na gram 11.3 nke gram 100 nke eriri.
peas
Ọdịnaya eriri: Otu iko peas esiri esi na-enye gram 1, gram 16.3 na-enye gram 100 nke eriri.
Chickpeas
ChickpeasỌ bụ legume nke jupụtara na nri, gụnyere mineral na protein.
Ọdịnaya eriri: Otu iko chickpeas esiri esi na-enye gram 1 na gram 12.5 na-enye gram 100 nke eriri.
Quinoa
QuinoaỌ nwere ụdị nri niile, protein, magnesium, iron, zinc, potassium na antioxidants.
Ọdịnaya eriri: Otu iko nke quinoa esiri esi na-enye gram 1 nke eriri.
Oat
OatỌ bụ otu n'ime ọka kacha mma. Ọ nwere nnukwu vitamin, mineral na antioxidants. O nwere eriri soluble siri ike nke a na-akpọ beta glucan nke na-erite uru dị ukwuu na shuga ọbara na ọkwa cholesterol.
Ọdịnaya eriri: 100 grams na-enye gram 10,6 nke eriri.
Ọka agbara agba
Ọka agbara agbaỌ nwere nnukwu eriri. Otú ọ dị, ọ bụrụ na ị na-eji abụba buru ibu na-afụ ya, ọdịnaya fiber ga-abụ ihe na-adịghị mma ma e jiri ya tụnyere ọdịnaya calorie.
Ọdịnaya eriri: 100 grams na-enye gram 14.5 nke eriri.
Almọnd
AlmọndỌ dị oke elu n'ọtụtụ nri, gụnyere abụba dị mma, vitamin E, manganese na magnesium.
Ọdịnaya eriri: 100 grams na-enye gram 12.5 nke eriri.
Mkpụrụ Chia
osisi chia Ọ na-edozi ahụ nke ukwuu, nwere nnukwu magnesium, phosphorus, calcium na magnesium. Ma eleghị anya, ọ bụ isi iyi fiber kacha mma.
Ọdịnaya eriri: 100 grams na-enye gram 34,4 nke eriri.
Nduku ụtọ
Nduku ụtọỌ bụ akwụkwọ nri mgbọrọgwụ na-atọ ụtọ nke ukwuu. Ọ bara ụba na beta-carotene, vitamin B na mineral dị iche iche.
Chocolate gbara ọchịchịrịỌ bụ otu n'ime nri ndị na-atọ ụtọ. Ọ bụ ihe ijuanya na ọ dị elu na nri na ọgaranya na antioxidants na ihe na-edozi ahụ.
Ọdịnaya eriri: 100 grams nke chocolate gbara ọchịchịrị na-enye gram 10.9 nke eriri.
Nri nwere Fiber soluble
Fiber soluble bụ ụdị eriri na-eme ka stool dị nro ma na-adọta mmiri n'ime eriri afọ, na-akwalite mmegharị eriri afọ mgbe niile.
Ọ na-enyere aka inwe mmetụta zuru oke ruo ogologo oge, na-ebelata afọ ntachi, yana ibelata cholesterol na ọbara shuga.
ebe a "Nri nwere nnukwu eriri soluble" na ọdịnaya fiber…
nwa agwa
nwa agwaNwere pectin, ụdị eriri soluble nke dị ka chịngọm n'ime mmiri. Nke a na-egbu oge ịpụpụ afọ ma mee ka ahụ gị dịkwuo ogologo ogologo oge, na-enye ahụ ahụ oge karịa iji nweta ihe ndị na-edozi ahụ.
Agwa ojii bara ụba na protein na ígwè, obere kalori, yana ọ fọrọ nke nta ka ọ bụrụ abụba enweghị abụba.
Ọdịnaya eriri soluble: 129 grams nke agwa ojii esiri esi na-enye gram 5.4 nke eriri soluble.
Brussels puo
Anyị maara na Brussels na-epulite bụ ezigbo isi iyi nke eriri.
A na-eji eriri soluble na Brussels pulite na-eri nri nje bacteria bara uru. Ndị a na-emepụta vitamin K na B, yana obere acid fatty acids nke na-akwado eriri eriri afọ.
Ọdịnaya eriri soluble: 78 grams nke Brussels pulite na-enye 2 grams nke soluble eriri.
ube oyibo
Ọ bara ụba na eriri soluble na nke na-adịghị edozi ahụ.
Ọdịnaya eriri soluble: Ọkara ube oyibo nwere gram 2.1 nke eriri soluble.
Nduku ụtọ
Nduku na-atọ ụtọ nwere ihe dị ka gram 4 nke eriri, nke ọkara n'ime ya bụ eriri soluble. Nduku ụtọ na-enyere gị aka inwe mmetụta zuru oke n'ihi nnukwu ọdịnaya fiber soluble ya.
Ọdịnaya eriri soluble: 150 grams nke poteto esiri esi nwere 1.8 grams nke eriri soluble.
brọkọlị
Broccoli bụ ezigbo isi iyi nke eriri nri, nke ihe karịrị ọkara bụ soluble.
Ọnụ ọgụgụ dị elu nke eriri soluble dị na broccoli na-akwado ahụike eriri afọ site n'inye ezigbo nje bacteria na eriri afọ. Nje bacteria ndị a na-emepụta acid fatty dị mkpụmkpụ dị ka butyrate na acetate.
Ọdịnaya eriri soluble: Ọdịnaya eriri soluble nke gram 92 nke broccoli sie ya bụ gram 1,5.
Tonip
Turnip bụ akwụkwọ nri mgbọrọgwụ. Ihe na-edozi ahụ kachasị na akwụkwọ nri a bụ potassium, calcium, vitamin C na K sochiri ya.
Ọ dịkwa mma maka ịbawanye oriri fiber.
Ọdịnaya eriri soluble: 82 grams nke tonip esiri esi nwere gram 1.7 nke eriri soluble.
pears
Ube dị obere bụ ezigbo isi iyi nke eriri, nwere gram 5.5 nke eriri. 29% nke a bụ eriri soluble, ụdị ya bụ pectin.
N'ihi nnukwu fructose na sorbitol, ube nwekwara mmetụta laxative.
Ọdịnaya eriri soluble: Ube ọkara nwere gram 1,5 nke eriri soluble.
Akụrụ agwa
Agwa akụrụ bụ ezigbo isi iyi nke eriri soluble, ọkachasị nnukwu ọdịnaya pectin. Otú ọ dị, ụfọdụ ndị nwere ike inwe nsogbu ịgbari ya.
Ọdịnaya eriri soluble: gram 133 nke agwa akụrụ esiri esi na-enye gram 3 nke eriri soluble.
mkpụrụ fig
Ọ bụ mkpụrụ osisi na-edozi ahụ nke ukwuu nke nwere calcium, magnesium, potassium, vitamin B na nri ndị ọzọ.
Ma fig a mịrị amị ma nke ọhụrụ bụ nnukwu isi iyi nke eriri soluble, bụ́ nke na-enye ohere ka a na-etinyekwu ihe na-edozi ahụ́, na-ebelata ijegharị nke nri n'ime eriri afọ.
A na-ejikwa fig a mịrị amị mee ihe iji belata afọ ntachi.
Ọdịnaya eriri soluble: gram 37 nke fig a mịrị amị nwere gram 1.9 nke eriri soluble.
Nectarine
Nectarine bụ drupe nke na-eto na mpaghara ọkụ, nke na-ekpo ọkụ. Ọ bụ ezigbo isi iyi nke vitamin B, potassium na vitamin E. Ọ nwekwara ihe dị iche iche nwere mmetụta antioxidant.
Nectarine ọkara na-enye gram 2.4 nke eriri, ihe karịrị ọkara nke soluble.
Ọdịnaya eriri soluble: Nectarine dị ọkara na-enye gram 1.4 nke eriri soluble.
apricots
apricotsỌ nwere obere kalori yana ezigbo isi iyi nke vitamin A na C. Apricots atọ na-enye gram 2.1 nke eriri, na-abụkarị soluble.
Ọ bụ mkpụrụ osisi na-enyere aka mgbari nri. Otu nnyocha chọpụtara na oke ndị na-eri eriri sitere na apricot nwere oke stool dị elu karịa ndị na-eri naanị eriri anaghị agbaze.
Ọdịnaya eriri soluble: Ọnụ ọgụgụ nke eriri soluble na apricots 3 bụ gram 1,4.
karọt
Karọt nwere nnukwu ọdịnaya nke beta carotene, ụfọdụ n'ime ha na-agbanwe ghọọ vitamin A. Vitamin a na-akwado ahụike anya ma dị mkpa karịsịa maka ọhụụ abalị.
Ọdịnaya eriri soluble: 128 grams nke karọt esi ya nwere gram 2.4 nke eriri soluble.
apụl
Apụl bụ otu n'ime mkpụrụ osisi a na-erikarị n'ụwa.
Ọ bụ ezigbo isi iyi nke pectin, eriri soluble, yana vitamin na mineral dị iche iche.apụl pectinỌ nwere ọtụtụ uru ahụike, gụnyere mbelata ihe ize ndụ nke ọrịa obi yana imeziwanye ọrụ afọ.
Ọdịnaya eriri soluble: Otu apụl ọkara nwere gram 1 nke eriri soluble.
Guava
GuavaỌ bụ mkpụrụ osisi okpomọkụ sitere na Mexico, Central na South America. Otu guava nwere gram atọ nke eriri nri, ihe dịka 30% nke soluble.
E gosiputara mkpụrụ osisi a iji belata shuga ọbara yana mkpokọta cholesterol, triglyceride na LDL (ọjọọ) cholesterol n'ime ndị ahụ siri ike. N'otu akụkụ, nke a bụ n'ihi ọdịnaya nke pectin, eriri soluble nke nwere ike igbu oge nnabata shuga.
Ọdịnaya eriri soluble: 1 raw guava mkpụrụ osisi na-enye gram 1.1 nke eriri soluble.
Flax osisi
Flax osisi Ha bụ obere mkpụrụ aja aja, odo odo ma ọ bụ ọla edo nwere ọdịnaya eriri soluble dị elu.
Ọdịnaya eriri soluble: 1 tablespoon (gram 14) nke flaxseed na-enye ihe dị ka gram 0.6-1.2 nke eriri soluble.
mkpụrụ osisi sunflower
Mkpụrụ osisi sunflower bụ nri dị mma bara ụba na abụba monounsaturated na polyunsaturated, protein, magnesium, selenium na ígwè.
Ọdịnaya eriri soluble: gram 35 nke mkpụrụ osisi sunflower na-enye gram 1 nke eriri soluble.
Fınd .k
Hazelnut bụ aku nwere ụbara abụba na-ejughị afọ, vitamin E, thiamine na ígwè. N'ihi ọdịnaya fiber soluble ha, hazelnuts na-enyere aka ibelata ihe ize ndụ nke ọrịa obi site na ibelata LDL (ọjọọ) cholesterol.
Ọdịnaya eriri soluble: gram 34 nke hazelnuts nwere gram 1.1 nke ọdịnaya eriri soluble.
Oat
Oat nwere beta glucan, ụdị eriri soluble jikọtara ya na mbelata LDL (ọjọọ) cholesterol na ijikwa njikwa shuga ọbara.
Ihe dị ka gram 100 nke ọka akọrọ nwere gram 10 nke eriri nri zuru oke. N'ime nke a, gram 3.6 nke 5.8 bụ beta glucans bụ ihe a na-apụghị ịsacha ya na gram 4.2 bụ eriri soluble.
Beta glucan bụ ihe na-enye oatmeal njirimara ude ya.
Ọdịnaya eriri soluble: gram 233 nke oat esiri esi nwere gram 1.9 nke eriri soluble.
barley
Dị ka oat, ha bụ isi iyi nke eriri beta glucan soluble, nke na-ebelata ohere nke ọrịa obi. Ụdị eriri soluble ndị ọzọ na ọka bali bụ psyllium, pectin, na guar gum.
Ọdịnaya eriri soluble: 79 grams nke ọka bali sie nwere 0.8 grams nke eriri soluble.
