Kodi Fiber ndi Chiyani, Muyenera Kutenga Fiber Yanji Patsiku? Zakudya Zomwe Zili ndi Ulusi Wambiri

Miyoyondizofunikira kwambiri. Amadutsa m'mimba osagayidwa ndikukafika m'matumbo. Kumeneko, amadyetsa mabakiteriya opindulitsa a m'matumbo. Ulusi umathandiziranso kuchepa thupi, umachepetsa shuga m'magazi komanso umathandizira kudzimbidwa.

Zakudya zovomerezeka za tsiku ndi tsiku ndi 25 magalamu kwa akazi ndi 38 magalamu kwa amuna. Komabe, anthu ambiri amadya pafupifupi 15-17 magalamu patsiku, kapena theka la chakudya chatsiku ndi tsiku.

Ndikosavuta kuti muwonjezere kudya kwanu kwa fiber. zakudya zamafuta ambiri Kuchuluka komwe kumayenera kutengedwa tsiku lililonse kumatha kudyedwa mwaumoyo. Pemphani "Zakudya Zokhala ndi Ulusi Wambiri" ve "Ubwino wa fiber foods"...

Kodi Fiber ndi chiyani?

Miyoyondi gawo lofunikira pazakudya zopatsa thanzi. Kugwiritsa ntchito fiber mokwanira kumatanthauza kukhala wathanzi, kupewa matenda amtundu wa 2 komanso kunenepa.

Ndibwino kuti amuna azidya 38 magalamu a fiber patsiku, pamene ndalamazo ndi 25 magalamu kwa amayi.

Komabe, zonse ulusi sichikhala ndi zotsatira zofanana pa thupi, ndipo zotsatira za thanzi la mitundu yosiyanasiyana zimakhalanso zosiyana.  

Mitundu Yosiyanasiyana ya Fiber

Zakudya zamafuta ndi gulu lazakudya zomwe sizingagayidwe mwa anthu. Zimapezeka m’zakudya zonse za zomera, kuphatikizapo zipatso, ndiwo zamasamba, mtedza, mbewu, ndi mbewu.

Zakudya zopatsa thanzi zimatha kugawidwa m'njira zingapo, chifukwa zimatanthawuza mtundu wina wamagulu amafuta. Komabe, nthawi zambiri amaikidwa m'magulu otsatirawa malinga ndi momwe amachitira:

Ulusi wosasungunuka

Ulusi umenewu susungunuka m'madzi. Nthawi zambiri amadutsa m'matumbo osasinthika ndipo amawonjezera kuchuluka kwa chopondapo.

ulusi sungunuka

Ulusi umenewu umayamwa madzi m’matumbo n’kupanga phala ngati jelly. Zimenezi zimachepetsa chigayiko cha chakudya chimene timadya.

Zakudya zambiri zimakhala ndi ulusi wosungunuka komanso wosasungunuka.

Zakudya zomwe nthawi zambiri zimakhala ndi ulusi wosasungunuka zimaphatikizapo mbewu, tirigu, ndi zipatso zina (monga mapeyala) ndi ndiwo zamasamba (monga udzu winawake ndi kolifulawa).

Magwero abwino a ulusi wosungunuka ndi zipatso zina (monga sitiroberi ndi nthochi) ndi masamba (monga burokoli ndi kaloti) monga oats, flaxseed, nyemba ndi mphodza.

Kodi Ubwino wa Fiber Ndi Chiyani?

Ulusi umathandizira kuti m'matumbo akhale athanzi

Kugwiritsa ntchito fiber kumathandiza kuti matumbo asamayende bwino komanso amachepetsa kudzimbidwa.

Kafukufuku wina adapeza kuti 77% ya omwe ali ndi vuto la kudzimbidwa kosatha adapeza mpumulo mwa kudya fiber yambiri.

Kuphatikiza apo, kuchuluka kwa ulusi wokwanira kumaganiziridwa kuti kumapangitsa kukula kwa mabakiteriya "abwino" m'matumbo mwa ena.

Mwachitsanzo, ulusi wosungunuka wotchedwa prebiotics umadyetsa mabakiteriya opindulitsa m'matumbo. Zimapindulitsa thanzi pothandizira kupanga mabakiteriya abwino a m'matumbo.

Amawonjezeranso kupanga zakudya zina zofunika, kuphatikiza mafuta amfupi afupiafupi monga butyrate, omwe amaganiziridwa kuti amathandizira chitetezo chamthupi komanso chotchinga m'matumbo.

Ndikofunika kukhala ndi chotchinga champhamvu chamatumbo. Zimakuthandizani kuti mukhale wathanzi popewa ma virus komanso mabakiteriya owopsa kuti asalowe m'thupi.

Zakudya zina za prebiotic ndi oats, nthochi ndi sitiroberi.

Fiber imathandizira kuchepetsa thupi popereka kukhuta

Kudya zakudya zokhala ndi fiber zambiri kumathandiza kuchepetsa thupi.

Kafukufuku wowona akuwonetsa kuti anthu omwe amadya fiber zambiri amakhala ndi thupi lochepa komanso amadya mafuta ochepa m'thupi.

Izi ndichifukwa, zakudya zamafuta ambiriNdizochepa zama calorie komanso zimadzaza kwambiri kuposa zakudya zopanda fiber. Izi, zakudya zamafuta ambiriZikutanthauza kuti zingakuthandizeni kudya pang'ono osazindikira.

Fiber amateteza ku matenda amtundu wa 2

Kugwiritsa ntchito kuchuluka kwa fiber nthawi zonse kumaganiziridwa kuti kumathandiza kupewa komanso kuchiza matenda amtundu wa 2.

Malinga ndi kafukufuku wowunika, omwe amadya kwambiri fiber amakhala ndi chiopsezo chochepa chokhala ndi matenda amtundu wa 2.

Kafukufuku yemwe adatsatira anthu 14 kwa zaka 75.000 adapeza kuti omwe amadya kuposa magalamu 15 a fiber patsiku amakhala ndi chiopsezo chochepa kwambiri chokhala ndi matenda a shuga.

Kuphatikiza apo, chiwopsezochi chinali chotsika kwambiri pagulu lomwe limadya ulusi wosasungunuka.

Kafukufuku wina adapeza kuti anthu omwe amadya 3-5 magalamu patsiku anali ndi chiopsezo chochepa cha 26% cha matenda a shuga a 2.

Ngati muli ndi matenda a shuga kale, zimaganiziridwa kuti kudya fiber yambiri kungathandize kuchepetsa kuchuluka kwa shuga m'magazi.

Ichi ndichifukwa chake ulusi wosungunuka umachepetsa chimbudzi ndi mayamwidwe a shuga, zomwe zimapangitsa kuti shuga achuluke pang'onopang'ono komanso kusinthasintha kwa shuga m'magazi.

Kafukufuku akuwonetsa kuti kuchuluka kwa fiber, makamaka ulusi wosungunuka, kumatha kutsitsa shuga m'magazi ndikuwongolera thanzi la anthu omwe ali ndi matenda amtundu wa 2.

Kodi Fiber Ndi Yowopsa?

Kuchuluka kwa fiber muzakudya kumapereka maubwino ambiri azaumoyo, koma nthawi zina kungayambitse mavuto.

Ngati simunazolowere kudya zakudya zamafuta ambiri, kuchulukitsa mwadzidzidzi kudya kwambiri kungayambitse matenda am'mimba monga kutupa, kupweteka, komanso mpweya.

Komanso, kwa iwo omwe ali ndi matenda opweteka a m'mimba (IBS), zakudya zokhala ndi fiber likhoza kukhala vuto.

Izi zili choncho chifukwa ambiri zakudya zamafuta ambiri Ilinso ndi ma fermentable carbohydrates omwe amadziwika kuti FODMAPs. Izi zimadziwika kuti zimapangitsa kuti zizindikiro za IBS ziipire.

Kodi Zakudya za Fibrous Ndi Chiyani?

mapeyala

mapeyalaNdi chipatso chokoma komanso chopatsa thanzi. Ndi imodzi mwazakudya zabwino kwambiri za fiber.

Zomwe zili ndi fiber: Peyala yapakati imakhala ndi 5.5 magalamu a fiber, ndipo magalamu 100 a fiber amakhala ndi 3.1 magalamu.

strawberries

strawberries Ndi chipatso chokoma komanso chotchuka. Ndiwokoma kuposa zakudya zilizonse zopanda pake. Komanso ndi imodzi mwa zipatso zokhala ndi michere yambiri. Ili ndi vitamini C, manganese, ndi mitundu yonse ya ma antioxidants amphamvu.

Zomwe zili ndi fiber: Pali 100 magalamu a fiber mu magalamu 2. Popeza kuti sitiroberi ndi otsika kalori, izi ndizokwera kwambiri.

peyala

peyala Ndi wosiyana ndi zipatso zina. M'malo mwa chakudya chamafuta, chimakhala ndi mafuta abwino. Ndiwochuluka kwambiri mu vitamini C, potaziyamu, magnesium, vitamini E ndi mavitamini B osiyanasiyana. Lilinso ndi ubwino wambiri wathanzi.

Zomwe zili ndi fiber: Pali magalamu 100 a fiber pa magalamu 6.7.

Elma

ElmaNdi chimodzi mwa zipatso zokhutiritsa kwambiri. Komanso imakhala ndi fiber yambiri.

Zomwe zili ndi fiber: Apulosi wapakati amakhala ndi 4.4 magalamu a fiber, ndipo magalamu 100 ake amakhala ndi 2.4 magalamu a fiber.

rasipiberi

Raspberries ndi zipatso zopatsa thanzi komanso zokometsera kwambiri. Imadzaza ndi vitamini C ndi manganese.

Zomwe zili ndi fiber: Chikho chimodzi chimakhala ndi ma gramu 8 a fiber, pamene magalamu 100 ali ndi 6.5 magalamu.

nthochi

nthochiNdi gwero labwino la mavitamini ndi mchere wambiri, kuphatikizapo vitamini C, vitamini B6 ndi potaziyamu.

kuchuluka kwa fiber: Nthochi yapakati imakhala ndi 3.1 magalamu a fiber ndi 100 magalamu a fiber pa magalamu 2.6.

Nthochi yobiriwira kapena yosapsa imakhala ndi wowuma wambiri wosamva, mtundu wosagawika wamafuta omwe umakhala ngati ulusi.

Zipatso

Zipatso za Blueberries (3,6 magalamu pa chikho) ndi mabulosi akuda (7,6 magalamu pa chikho) amapereka ulusi.

kaloti

kaloti Ndi masamba a mizu yokoma, yothimbirira komanso yopatsa thanzi kwambiri. Lili ndi vitamini K, vitamini B6, magnesium ndi beta carotene, antioxidant yomwe imakhala vitamini A m'thupi.

Zomwe zili ndi fiber: Mu kapu muli 3.4 magalamu a fiber ndi 100 magalamu a fiber pa magalamu 2.8. Izi ndizokwera kwambiri, chifukwa cha kaloti wochepa wa kalori.

Beet

BeetNdi muzu masamba omwe ali ndi michere yambiri yofunika monga folate, iron, mkuwa, manganese ndi potaziyamu.

Ma inorganic nitrate mu beets ndi michere yomwe imadziwika kuti ili ndi maubwino osiyanasiyana okhudzana ndi kuwongolera kuthamanga kwa magazi komanso kuchita masewera olimbitsa thupi.

Zomwe zili ndi fiber: 1 chikho chili ndi 3.8 magalamu a fiber ndipo 100 magalamu ake ali ndi 2.8 magalamu a ulusi. 

burokoli

burokoliNdi masamba a cruciferous ndipo ali ndi michere yambiri. Imadzaza ndi vitamini C, vitamini K, folate, mavitamini a B, potaziyamu, chitsulo ndi manganese, ndipo imakhala ndi antioxidants ndi michere yolimbana ndi khansa.

Broccoli ali ndi mapuloteni ambiri poyerekeza ndi masamba ambiri.

Zomwe zili ndi fiber: 1 chikho chili ndi 2.4 magalamu ndipo 100 magalamu ake ali 2.6 magalamu a CHIKWANGWANI.

Atitchoku

AtitchokuIli ndi michere yambiri ndipo ndi imodzi mwazinthu zabwino kwambiri zopangira ulusi.

kuchuluka kwa fiber: Pali 1 magalamu a fiber mu 6.9 atitchoku ndi 100 magalamu a fiber pa 5.4 magalamu.

Brussels imamera

Brussels imameraNdi masamba a cruciferous ochokera ku banja lomwelo monga broccoli. Ziphuphu za Brussels zili ndi vitamini K wambiri, potaziyamu, folate, ndi ma antioxidants olimbana ndi khansa.

Zomwe zili ndi fiber: 1 chikho amapereka 3.3 magalamu ndi 100 magalamu amapereka 3.8 magalamu a CHIKWANGWANI.

Lentilo

Mpweya ndi chakudya chopatsa thanzi. Ndiwokwera kwambiri m'mapuloteni komanso wodzaza ndi mitundu yonse yazakudya zofunika.

Zomwe zili ndi fiber: 100 magalamu ake ali ndi 7,9 magalamu a fiber. 

Nyemba za impso

Nyemba za impsoAmadzazidwa ndi mapuloteni opangidwa ndi zomera komanso zakudya zosiyanasiyana.

Zomwe zili ndi fiber:  1 chikho cha nyemba zophikidwa za impso zimapereka 11.3 magalamu ndi 100 magalamu a 6.4 magalamu a fiber.

nandolo

Zomwe zili ndi fiber: Kapu imodzi ya nandolo yophika imapereka magalamu 1, ndipo magalamu 16.3 amapereka 100 magalamu a fiber.

Nkhuku

NkhukuNdi nyemba zomwe zimadzaza ndi zakudya, kuphatikizapo mchere ndi mapuloteni.

Zomwe zili ndi fiber: 1 chikho cha nkhuku yophika imapereka magalamu 12.5 ndipo magalamu 100 amapereka 7.6 magalamu a fiber.

Kinoya

KinoyaLili ndi mitundu yonse ya michere, mapuloteni, magnesium, chitsulo, zinki, potaziyamu ndi antioxidants.

Zomwe zili ndi fiber: 1 chikho cha quinoa yophika imapereka 1,6 magalamu a fiber. 

Phala

PhalaNdi imodzi mwa mbewu zathanzi. Lili ndi mavitamini ambiri, mchere ndi antioxidants. Lili ndi CHIKWANGWANI champhamvu chosungunuka chotchedwa beta glucan chomwe chili ndi phindu lalikulu pa shuga wamagazi ndi cholesterol. 

Zomwe zili ndi fiber: 100 magalamu amapereka 10,6 magalamu a fiber. 

Mbuliwuli

MbuliwuliNdiwokwera kwambiri mu fiber. Komabe, ngati muphulitsa ndi mafuta ochulukirapo, zomwe zili ndi fiber sizingafanane ndi zopatsa mphamvu.

Zomwe zili ndi fiber: 100 magalamu amapereka 14.5 magalamu a fiber.

Amondi

AmondiNdiwokwera kwambiri m'zakudya zambiri, kuphatikizapo mafuta athanzi, vitamini E, manganese ndi magnesium.

Zomwe zili ndi fiber: 100 magalamu amapereka 12.5 magalamu a fiber. 

Chia Seed

mbewu za chia Ndizopatsa thanzi kwambiri, zimakhala ndi magnesium, phosphorous, calcium ndi magnesium yambiri. Mwina ndiye gwero labwino kwambiri la fiber. 

Zomwe zili ndi fiber: 100 magalamu amapereka 34,4 magalamu a fiber.

Mbatata

MbatataNdi masamba okoma mtima komanso okoma mtima. Ndiwokwera kwambiri mu beta carotene, mavitamini a B, ndi ma minerals osiyanasiyana.

Zomwe zili ndi fiber: Mbatata yophika yapakati (popanda peel) imapereka 3.8 magalamu a fiber. 

Chokoleti chakuda

Chokoleti chakudaNdi chimodzi mwa zakudya zokoma. Ndizodabwitsa kuti zimakhala ndi zakudya zambiri komanso zimakhala ndi ma antioxidants komanso michere yambiri.

Zomwe zili ndi fiber: 100 magalamu a chokoleti chakuda amapereka 10.9 magalamu a fiber.

Zakudya Zokhala ndi Soluble Fiber

Ulusi wosungunuka ndi mtundu wa ulusi womwe umafewetsa chimbudzi ndikukokera madzi m'matumbo, zomwe zimalimbikitsa kuyenda kwamatumbo nthawi zonse.

Zimathandiza kumva kukhuta kwa nthawi yayitali, zimachepetsa kudzimbidwa, komanso zimachepetsa cholesterol ndi shuga.

pano "Zakudya zokhala ndi fiber zosungunuka" ndi fiber…

nyemba zakuda

nyemba zakudaMuli pectin, mtundu wa ulusi wosungunuka womwe umawoneka ngati chingamu m'madzi. Izi zimachedwetsa kutulutsa m'mimba ndipo zimakupangitsani kumva kuti ndinu okhuta kwa nthawi yayitali, zomwe zimapatsa thupi nthawi yochulukirapo kuti mutenge zakudya.

Nyemba zakuda zili ndi mapuloteni ambiri ndi ayironi, zimakhala zochepa kwambiri, ndipo zilibe mafuta.

Zosungunuka za fiber: Ma gramu 129 a nyemba zakuda zophika amapereka magalamu 5.4 a ulusi wosungunuka. 

Brussels imamera

Tikudziwa kuti Brussels zikumera ndi gwero labwino la fiber.

Ulusi wosungunuka mu mphukira za Brussels umagwiritsidwa ntchito kudyetsa mabakiteriya opindulitsa m'matumbo. Izi zimapanga mavitamini K ndi B, pamodzi ndi mafuta afupiafupi omwe amathandiza matumbo. 

Zosungunuka za fiber: 78 magalamu a Brussels zikumera amapereka 2 magalamu a ulusi wosungunuka.

peyala

Ndi wolemera mu zonse sungunuka ndi insoluble CHIKWANGWANI.

Zosungunuka za fiber: Theka la mapeyala ali ndi magalamu 2.1 a ulusi wosungunuka.

Mbatata

Mbatata yapakati imakhala ndi pafupifupi magalamu 4 a fiber, theka lake ndi fiber yosungunuka. Mbatata imakuthandizani kuti muzimva bwino chifukwa imakhala ndi fiber yambiri yosungunuka.

Zosungunuka za fiber: 150 magalamu a mbatata yophika ali ndi 1.8 magalamu a fiber sungunuka.

burokoli

Broccoli ndi gwero labwino lazakudya zopatsa thanzi, zomwe zopitilira theka zimasungunuka.

Kuchuluka kwa ulusi wosungunuka womwe umapezeka mu broccoli umathandizira thanzi lamatumbo podyetsa mabakiteriya abwino m'matumbo akulu. Mabakiteriyawa amapanga mafuta afupiafupi opindulitsa monga butyrate ndi acetate.

Zosungunuka za fiber: Ulusi wosungunuka wa 92 magalamu a broccoli yophika ndi 1,5 magalamu.

Tipu

Turnip ndi masamba obiriwira. Chakudya chochuluka kwambiri m'masamba awa ndi potaziyamu, kenako calcium, mavitamini C ndi K.

Ndikwabwinonso kuwonjezera kuchuluka kwa fiber.

Zosungunuka za fiber: 82 magalamu a mpiru wophika ali ndi 1.7 magalamu a ulusi wosungunuka. 

mapeyala

Peyala yapakatikati ndi gwero labwino kwambiri la ulusi, wokhala ndi ma gramu 5.5 a fiber. 29% ya izi ndi zitsulo zosungunuka, mawonekedwe ake akuluakulu ndi pectin.

Chifukwa cha kuchuluka kwa fructose ndi sorbitol, peyala imakhalanso ndi laxative effect. 

Zosungunuka za fiber: Peyala yapakati imakhala ndi 1,5 magalamu a ulusi wosungunuka.

Nyemba za impso

Nyemba za impso ndi gwero labwino la ulusi wosungunuka, makamaka wokhala ndi pectin. Komabe, anthu ena angakhale ndi vuto logaya chakudyacho.

Zosungunuka za fiber: 133 magalamu a nyemba zophikidwa za impso zimapereka 3 magalamu a ulusi wosungunuka.

nkhuyu

Ndi chipatso chopatsa thanzi kwambiri chomwe chili ndi calcium, magnesium, potaziyamu, mavitamini a B ndi zakudya zina.

Nkhuyu zonse zouma ndi zatsopano ndizochokera ku fiber zosungunuka, zomwe zimalola nthawi yochuluka kuti zakudya zitengedwe, zimachepetsa kuyenda kwa chakudya m'matumbo.

Nkhuyu zouma zimagwiritsidwanso ntchito kuthetsa kudzimbidwa.

Zosungunuka za fiber: 37 magalamu a nkhuyu zouma ali ndi 1.9 magalamu a ulusi wosungunuka.

Timadzi tokoma

Nectarine ndi drupe yomwe imamera m'madera otentha komanso otentha. Ndi gwero labwino la vitamini B, potaziyamu ndi vitamini E. Mulinso zinthu zosiyanasiyana zokhala ndi antioxidant katundu.

Nectarine yapakatikati imapereka 2.4 magalamu a fiber, opitilira theka omwe amasungunuka. 

Zosungunuka za fiber: Nectarine yapakatikati imapereka 1.4 magalamu a ulusi wosungunuka.

apricots

apricotsNdi ma calories ochepa komanso gwero labwino la mavitamini A ndi C. Ma apricots atatu amapereka 2.1 magalamu a fiber, makamaka osungunuka.

Ndi chipatso chomwe chimathandizira kugaya chakudya. Kafukufuku wina adapeza kuti makoswe omwe amadya fiber kuchokera ku ma apricots anali olemera kwambiri kuposa omwe amadya ulusi wosasungunuka.

Zosungunuka za fiber: Kuchuluka kwa ulusi wosungunuka mu ma apricots atatu ndi 3 magalamu.

kaloti

Kaloti ali ndi beta carotene yambiri, yomwe imasandulika kukhala vitamini A. Vitamini iyi imathandizira thanzi la maso ndipo ndi yofunika kwambiri pakuwona usiku.

Zosungunuka za fiber: 128 magalamu a kaloti wophika ali ndi 2.4 magalamu a ulusi wosungunuka. 

Elma

Apple ndi imodzi mwa zipatso zomwe zimadyedwa kwambiri padziko lapansi.

Ndi gwero labwino la pectin, ulusi wosungunuka, limodzi ndi mavitamini ndi mchere wosiyanasiyana. apulo pectinLili ndi ubwino wambiri wathanzi, kuphatikizapo kuchepetsa chiopsezo cha matenda a mtima komanso kusintha kwamatumbo.

Zosungunuka za fiber: Apulosi wapakatikati amakhala ndi 1 gramu ya fiber yosungunuka. 

gwafa

gwafaNdi zipatso zotentha zomwe zimapezeka ku Mexico, Central ndi South America. Magwava amodzi ali ndi ma gramu atatu a ulusi wopatsa thanzi, pafupifupi 30% yake ndi yosungunuka.

Chipatsochi chawonetsedwa kuti chimachepetsa shuga wamagazi komanso cholesterol yonse, triglyceride ndi LDL (zoyipa) za cholesterol mwa anthu athanzi. Mwa zina, izi zimachitika chifukwa cha pectin, ulusi wosungunuka womwe ungachedwetse kuyamwa kwa shuga. 

Zosungunuka za fiber: Chipatso chimodzi cha guava chaiwisi chimapereka 1 magalamu a ulusi wosungunuka.

Mbeu za fulakesi

Mbeu za fulakesi Ndi njere zazing'ono zofiirira, zachikasu kapena zagolide zomwe zimakhala ndi ulusi wambiri wosungunuka.

Zosungunuka za fiber: Supuni imodzi (1 magalamu) ya flaxseed imapereka pafupifupi 14-0.6 magalamu a ulusi wosungunuka.

mbewu za mpendadzuwa

Mbeu za mpendadzuwa ndi chakudya chopatsa thanzi chokhala ndi mafuta a monounsaturated ndi polyunsaturated, mapuloteni, magnesium, selenium ndi iron. 

Zosungunuka za fiber: 35 magalamu a mbewu za mpendadzuwa amapereka 1 gramu ya ulusi wosungunuka.

Hazelnut

Hazelnut ndi mtedza wokhala ndi mafuta osatha, vitamini E, thiamine ndi iron. Chifukwa cha kusungunuka kwa fiber, mtedza wa hazelnut umathandizira kuchepetsa chiopsezo cha matenda a mtima pochepetsa LDL (yoyipa) cholesterol.

Zosungunuka za fiber: 34 magalamu a hazelnuts ali ndi 1.1 magalamu amafuta osungunuka.

Phala

Oats ali ndi beta glucan, mtundu wa ulusi wosungunuka womwe umagwirizanitsidwa ndi kuchepetsa LDL (zoipa) cholesterol ndi kusunga shuga wa magazi. 

Pafupifupi magalamu 100 a oats wowuma ali ndi magalamu 10 a ulusi wokwanira wazakudya. Mwa izi, 3.6 magalamu pomwe 5.8 ndi beta glucans sasungunuke ndipo 4.2 magalamu ndi ulusi wosungunuka.

Beta glucan ndi chinthu chomwe chimapatsa oatmeal mawonekedwe ake okoma. 

Zosungunuka za fiber: 233 magalamu a oats wophika ali ndi 1.9 magalamu a ulusi wosungunuka.

balere

Monga oats, ndi gwero la soluble fiber beta glucan, zomwe zimachepetsa chiopsezo cha matenda a mtima. Mitundu ina ya ulusi wosungunuka mu balere ndi psyllium, pectin, ndi guar chingamu.

Zosungunuka za fiber: 79 magalamu a balere wophika ali ndi 0.8 magalamu a sungunuka wa fiber.