Lifke ea bohlokoa ka mokhoa o makatsang. E feta ka mpeng e sa jeoa ebe e fihla maleng. Moo, e fepa libaktheria tse molemo tsa mala. Fiber e boetse e thusa ho theola boima ba 'mele, ho theola tsoekere ea mali le ho ntlafatsa ho pipitlelano.
Lijo tse khothalletsoang letsatsi le letsatsi ke ligrama tse 25 bakeng sa basali le ligrama tse 38 bakeng sa banna. Leha ho le joalo, batho ba bangata ba ja ligrama tse 15-17 ka letsatsi, kapa halofo ea lijo tsa letsatsi le letsatsi.
Ho bonolo haholo ho eketsa tlhahiso ea hau ea fiber. lijo tse nang le fiber e ngata Chelete e lokelang ho nkoa letsatsi le leng le le leng e ka jeoa ka tsela e phetseng hantle. Kopa "Lijo tse nang le Fiber e ngata ka ho Fetisisa” ve "Melemo ea lijo tsa fiber"...
Fiber ke eng?
Lifke karolo ea bohlokoa ea lijo tse phetseng hantle. Tšebeliso e lekaneng ea fiber e bolela ho phela hantle, ho thibela lefu la tsoekere la mofuta oa 2 le boima ba 'mele.
Ho khothalletsoa hore banna ba je ligrama tse 38 tsa fiber ka letsatsi, athe chelete ena ke ligrama tse 25 bakeng sa basali.
Leha ho le joalo, tsohle likhoele ha e na phello e tšoanang 'meleng,' me liphello tsa bophelo bo botle ba mefuta e sa tšoaneng le tsona li fapane.
Mefuta e fapaneng ea fiber
Dietary fiber ke sehlopha sa lik'habohaedreite tse ke keng tsa siloa ho batho. E fumaneha lijong tsohle tsa limela, ho kenyelletsa litholoana, meroho, linate, lipeo le lijo-thollo.
Fiber ea lijo e ka aroloa ka litsela tse 'maloa, kaha e bua ka mofuta o fapaneng oa sehlopha sa lik'habohaedreite. Leha ho le joalo, hangata e arotsoe ka tsela e latelang ho latela qeto ea eona:
Likhoele tse sa tsitsang
Likhoele tsena ha li qhibilihe ka metsing. Hangata e feta ka maleng e sa fetohe 'me e eketsa bongata ho setuloana.
likhoele tse qhibilihang
Likhoele tsena li monya metsi ka maleng ho etsa sekhomaretsi se kang jelly. Sena se fokotsa tšilo ea lijo tseo re li jang.
Lijo tse ngata li na le fiber e qhibilihang le e sa tsitsang.
Lijo tseo ka kakaretso li nang le fiber e sa qhibiliheng li kenyelletsa lijo-thollo, matlapa a koro, le litholoana tse ling (tse kang li-avocado) le meroho (joalo ka celery le cauliflower).
Mehloli e metle ea fiber e qhibilihang ke litholoana tse ling (joaloka fragole le libanana) le meroho (joaloka broccoli le lihoete) joalo ka oats, peo ea folaxe, linaoa le lensisi.
Melemo ea Fiber ke Efe?
Fiber e thusa ho boloka mala a phetse hantle
Tšebeliso ea fiber e thusa ho boloka mala kamehla le ho imolla ho pipitlela.
Phuputso e 'ngoe e fumane hore 77% ea ba nang le bothata ba ho pipitlela ha nako e telele ba fumane phomolo ka ho ja fiber e ngata.
Ho feta moo, ho nahanoa hore fiber e lekaneng e eketsa kholo ea libaktheria tse "ntle" ka maleng a ba bang.
Mohlala, likhoele tse qhibilihang tse tsejoang e le li-prebiotics li fepa libaktheria tse molemo ka maleng. E thusa bophelo bo botle ka ho thusa nts'etsopele ea libaktheria tse ntle tsa mala.
Li boetse li eketsa tlhahiso ea limatlafatsi tse ling tsa bohlokoa, ho kenyelletsa le li-acid tse khutšoane tsa mafura tse kang butyrate, tseo ho nahanoang hore li tšehetsa sesole sa 'mele se phetseng hantle le ts'ebetso ea thibelo ea mala.
Ho bohlokoa ho ba le tšitiso e matla ea mala. E thusa ho boloka bophelo bo botle ka ho thibela likokoana-hloko le libaktheria tse kotsi ho kena 'meleng.
Lijo tse ling tsa prebiotic ke oats, libanana le fragole.
Fiber e thusa ho theola boima ba 'mele ka ho fana ka khora
Ho ja lijo tse nang le fiber e ngata ho thusa ho theola boima ba 'mele.
Liphuputso tsa ho shebella li bontša hore batho ba jang fiber e ngata ba na le boima ba 'mele bo fokolang' me ba na le tšebeliso e tlaase ea mafura a 'mele.
Sena ke hobane, lijo tse nang le fiber e ngataE na le lik'hilojule tse fokolang 'me e tletse ho feta lijo tse nang le fiber e tlaase. Sena, lijo tse nang le fiber e ngataHo bolela hore e ka u thusa ho ja hanyenyane ntle le ho elelloa.
Fiber e sireletsa lefu la tsoekere la mofuta oa 2
Ho sebelisa fiber e khothalletsoang khafetsa ho nahanoa hore e thusa ho thibela le ho phekola lefu la tsoekere la mofuta oa 2.
Ho latela liphuputso tse hlokometsoeng, ba sebelisang fiber e ngata ba na le kotsi e tlase ea ho ba le lefu la tsoekere la mofuta oa 2.
Phuputso e ileng ea latela batho ba 14 ka lilemo tse 75.000 e fumane hore ba jang ho feta ligrama tse 15 tsa fiber ka letsatsi ba na le kotsi e fokolang haholo ea ho ba le lefu la tsoekere.
Ho feta moo, kotsi ena e ne e le tlase haholo sehlopheng se neng se ja fiber e sa tsitsang.
Phuputso e 'ngoe e fumane hore batho ba jang lijo-thollo tse 3-5 ka letsatsi ba na le kotsi e tlase ea 26% ea lefu la tsoekere la mofuta oa 2.
Haeba u se u ntse u e-na le lefu la tsoekere, ho nahanoa hore ho ja fiber e ngata ho ka thusa ho laola maemo a tsoekere ea mali.
Ke ka lebaka lena faeba e qhibilihang e liehisang tšilo ea tsoekere le ho monyeha ha tsoekere, e leng se bakang ho phahama butle-butle ha tsoekere ea mali le ho fokotseha ho fokolang ha tsoekere maling.
Lipatlisiso li bontša hore ho ja fiber e eketsehileng, haholo-holo fiber e qhibilihang, e ka fokotsa maemo a tsoekere ea mali le ho ntlafatsa bophelo bo botle ba metabolism ho batho ba nang le lefu la tsoekere la mofuta oa 2.
Na Fiber e Kotsi?
Ho eketseha ha fiber ea lijo ho fana ka melemo e mengata ea bophelo bo botle, empa ka linako tse ling ho ka baka mathata.
Haeba u sa tloaele ho ja fiber e ngata, ka tšohanyetso ho eketsa ho noa ha hao ka bongata ho ka baka matšoao a tšilo ea lijo a kang ho ruruha, bohloko le khase.
Hape, bakeng sa ba nang le lefu la bowel syndrome (IBS), lijo tse nang le fiber e ngata e ka ba bothata.
Sena ke hobane ba bangata lijo tse nang le fiber e ngata E boetse e phahame ka lik'habohaedreite tse fermentable tse tsejoang e le FODMAPs. Tsena li tsejoa ho mpefatsa matšoao a IBS.
Lijo tsa Fibrous ke Eng?
Pears
PearsKe tholoana e monate le e nang le phepo. Ke o mong oa mehloli e metle ea litholoana tsa fiber.
Likahare tsa fiber: Pear e mahareng e na le ligrama tse 5.5 tsa fiber, 'me ligrama tse 100 tsa fiber li na le ligrama tse 3.1.
fragole
fragole Ke tholoana e monate le e ratoang. E monate ho feta lijo life kapa life tse se nang phepo. Hape ke e 'ngoe ea litholoana tse nang le limatlafatsi tse ngata. E tletse vithamine C, manganese, le mefuta eohle ea li-antioxidants tse matla.
Likahare tsa fiber: Ho na le ligrama tse 100 tsa fiber ka ligrama tse 2. Ka lebaka la likhalori tse tlase tsa fragole, sena ke sekhahla se phahameng haholo.
avocado
avocado E fapane le litholoana tse ling. Ho e-na le lik'habohaedreite, e na le mafura a phetseng hantle. E phahame haholo ka vithamine C, potasiamo, magnesium, vithamine E le mefuta e fapaneng ea livithamine tsa B. E boetse e na le melemo e mengata ea bophelo bo botle.
Likahare tsa fiber: Ho na le ligrama tse 100 tsa fiber ka ligrama tse 6.7.
liapole
liapoleKe e 'ngoe ea litholoana tse khotsofatsang ka ho fetisisa. E boetse e na le fiber e ngata.
Likahare tsa fiber: Apole e mahareng e na le ligrama tse 4.4 tsa fiber, 'me ligrama tse 100 tsa eona li na le ligrama tse 2.4 tsa fiber.
raspberry
Li-raspberries ke litholoana tse nang le phepo e ntle haholo tse nang le tatso e matla haholo. E tletse vithamine C le manganese.
Likahare tsa fiber: Komiki e le 'ngoe e na le ligrama tse 8 tsa fiber, ha ligrama tse 100 li na le ligrama tse 6.5.
libanana
libananaKe mohloli o motle oa livithamine le liminerale tse ngata tse matlafatsang, ho akarelletsa le vithamine C, vithamine B6 le potasiamo.
boleng ba fiber: Banana e mahareng e na le ligrama tse 3.1 tsa fiber le ligrama tse 100 tsa fiber ho ligrama tse 2.6.
Banana e tala kapa e sa butsoang e na le starch e hananang le e ngata, mofuta o sa khoneheng oa carbohydrate o sebetsang joalo ka fiber.
Monokotsoai
Li-blueberries (ligrama tse 3,6 ka senoelo) le monokotšoai (ligrama tse 7,6 ka senoelo) li fana ka fiber.
lihoete
lihoete Ke moroho oa motso o hlabosang, o khabehang ebile o na le phepo e ntle haholo. E phahame ka vithamine K, vithamine B6, magnesium le beta carotene, antioxidant e fetohang vithamine A 'meleng.
Likahare tsa fiber: Ho na le ligrama tse 3.4 tsa fiber ka senoelong le ligrama tse 100 tsa fiber ho ligrama tse 2.8. Ena ke tekanyo e phahameng haholo, ha ho fanoa ka lik'halori tse tlaase tsa lihoete.
Beet
BeetKe motso oa meroho o ruileng ka limatlafatsi tse 'maloa tsa bohlokoa tse kang folate, tšepe, koporo, manganese le potasiamo.
Li-nitrate tsa inorganic ka har'a li-beet ke limatlafatsi tse tsebahalang hore li na le melemo e fapaneng e amanang le taolo ea khatello ea mali le ts'ebetso ea boikoetliso.
Likahare tsa fiber: Komiki e le 'ngoe e na le ligrama tse 1 tsa fiber le ligrama tse 3.8 tsa eona li na le ligrama tse 100 tsa fiber.
broccoli
broccoliKe moroho oa cruciferous 'me o na le limatlafatsi tse ngata. E na le vithamine C, vithamine K, folate, B vithamine, potasiamo, tšepe le manganese, 'me e na le li-antioxidants le limatlafatsi tse loantšang kankere.
Broccoli e na le protheine e ngata ha e bapisoa le meroho e mengata.
Likahare tsa fiber: Komiki e le 'ngoe e na le ligrama tse 1 mme ligrama tse 2.4 tsa eona li na le ligrama tse 100 tsa fiber.
Artichoke
ArtichokeE na le limatlafatsi tse ngata 'me ke o mong oa mehloli e molemohali ea fiber.
boleng ba fiber: Ho na le ligrama tse 1 tsa fiber ho artichoke e le 'ngoe le ligrama tse 6.9 tsa fiber ka ligrama tse 100.
Limela tsa Brussels
Limela tsa BrusselsKe moroho oa cruciferous o tsoang lelapeng le le leng le broccoli. Limela tsa Brussels li na le vithamine K e ngata, potasiamo, folate le li-antioxidants tse loantšang kankere.
Likahare tsa fiber: Komiki e le 'ngoe e fana ka ligrama tse 1 le ligrama tse 3.3 e fana ka ligrama tse 100 tsa fiber.
Lensisi
Lentile ke lijo tse matlafatsang. E na le protheine e ngata haholo 'me e tletse mefuta eohle ea limatlafatsi tsa bohlokoa.
Likahare tsa fiber: Ligrama tse 100 tsa eona li na le ligrama tse 7,9 tsa fiber content.
Linaoa tsa liphio
Linaoa tsa liphioE tletse liprotheine tse thehiloeng limela le mefuta e fapaneng ea limatlafatsi tse fapaneng.
Likahare tsa fiber: kopi e le 'ngoe ea linaoa tse phehiloeng tsa liphio e fana ka ligrama tse 1 le ligrama tse 11.3 tsa ligrama tse 100 tsa fiber.
dierekisi
Likahare tsa fiber: kopi e le 'ngoe ea lierekisi tse phehiloeng e fana ka ligrama tse 1,' me ligrama tse 16.3 li fana ka ligrama tse 100 tsa fiber.
Lierekisi
LierekisiKe legume le nang le limatlafatsi tse ngata, ho kenyelletsa le liminerale le protheine.
Likahare tsa fiber: kopi e le 'ngoe ea li-chickpeas tse phehiloeng e fana ka ligrama tse 1 le ligrama tse 12.5 li fana ka ligrama tse 100 tsa fiber.
Quinoa
QuinoaE na le mefuta eohle ea limatlafatsi, liprotheine, magnesium, tšepe, zinki, potasiamo le li-antioxidants.
Likahare tsa fiber: kopi e le 'ngoe ea quinoa e phehiloeng e fana ka ligrama tse 1 tsa fiber.
Oat
OatKe e 'ngoe ea lijo-thollo tse phetseng hantle. E na le livithamini tse ngata, liminerale le li-antioxidants. E na le fiber e matla e qhibilihang e bitsoang beta glucan e nang le melemo e mengata tsoekere e maling le maemo a k'holeseterole.
Likahare tsa fiber: Ligrama tse 100 li fana ka ligrama tse 10,6 tsa fiber.
Makipikipi
MakipikipiE na le fiber e ngata haholo. Leha ho le joalo, haeba u e phatlola ka mafura a feteletseng, fiber content e tla be e se na letho ha e bapisoa le lik'halori.
Likahare tsa fiber: Ligrama tse 100 li fana ka ligrama tse 14.5 tsa fiber.
Almond
AlmondE phahame haholo ka limatlafatsi tse ngata, ho akarelletsa le mafura a phetseng hantle, vithamine E, manganese le magnesium.
Likahare tsa fiber: Ligrama tse 100 li fana ka ligrama tse 12.5 tsa fiber.
Peo ea Chia
peo ea chia E na le phepo e ntle haholo, e na le litekanyetso tse phahameng tsa magnesium, phosphorus, calcium le magnesium. Mohlomong ke mohloli o motle ka ho fetisisa oa fiber.
Likahare tsa fiber: Ligrama tse 100 li fana ka ligrama tse 34,4 tsa fiber.
Litapole
LitapoleKe moroho oa motso o monate haholo ebile o monate. E na le beta-carotene e ngata haholo, livithamini tsa B le liminerale tse fapaneng.
Likahare tsa fiber: Tapole e phehiloeng e mahareng (ntle le lekhapetla) e fana ka ligrama tse 3.8 tsa fiber.
Chokolete e lefifi
Chokolete e lefifiKe e 'ngoe ea lijo tse monate. E na le limatlafatsi tse ngata ka mokhoa o makatsang 'me e na le li-antioxidants tse ngata le limatlafatsi tse ngata.
Likahare tsa fiber: Ligrama tse 100 tsa chokolete e lefifi li fana ka ligrama tse 10.9 tsa fiber.
Lijo tse nang le Fiber e Soluble
Soluble fiber ke mofuta oa fiber e nolofatsang mantle le ho hulela metsi ka maleng, e khothalletsang ho tsoa mala kamehla.
E thusa ho ikutloa o tletse nako e telele, e fokotsa ho patoa, hammoho le ho theola k'holeseterole le tsoekere ea mali.
mona “Lijo tse nang le fiber e ngata e qhibilihang” le litaba tsa fiber…
linaoa tse ntšo
linaoa tse ntšoE na le pectin, mofuta oa fiber e qhibilihang e shebahalang joalo ka boka ka metsing. Sena se liehisa ho tsoa ka mpeng mme se etsa hore u ikutloe u khotše nako e telele, se fa 'mele nako e eketsehileng ea ho monya limatlafatsi.
Linaoa tse ntšo li na le protheine le tšepe e ngata, li na le lik'hilojule tse fokolang, 'me ha li na mafura.
Likahare tsa fiber e qhibilihang: Ligrama tse 129 tsa linaoa tse ntšo tse phehiloeng li fana ka ligrama tse 5.4 tsa fiber e qhibilihang.
Limela tsa Brussels
Rea tseba hore limela tsa Brussels ke mohloli o motle oa fiber.
Fiber e qhibilihang ka har'a limela tsa Brussels e sebelisoa ho fepa libaktheria tse molemo tsa mala. Tsena li hlahisa livithamini K le B, hammoho le li-acid tse khutšoane tsa mafura tse tšehetsang lera la mala.
Likahare tsa fiber e qhibilihang: Ligrama tse 78 tsa limela tsa Brussels li fana ka ligrama tse 2 tsa fiber e qhibilihang.
avocado
E na le fiber e ngata e qhibilihang le e sa tsitsang.
Likahare tsa fiber e qhibilihang: Halofo ea avocado e na le ligrama tse 2.1 tsa fiber e qhibilihang.
Litapole
Potapole e mahareng e na le ligrama tse 4 tsa fiber, halofo ea eona e le fiber e qhibilihang. Litapole li u thusa hore u ikutloe u khotše ka lebaka la fiber e qhibilihang haholo.
Likahare tsa fiber e qhibilihang: Ligrama tse 150 tsa litapole tse phehiloeng li na le ligrama tse 1.8 tsa fiber e qhibilihang.
broccoli
Broccoli ke mohloli o motle oa fiber ea lijo, eo ho feta halofo ea eona e qhibilihang.
Palo e phahameng ea fiber e qhibilihang e fumanoang ho broccoli e tšehetsa bophelo bo botle ba mala ka ho fepa libaktheria tse ntle tse ka maleng a maholo. Libaktheria tsena li hlahisa li-acid tse khutšoane tse nang le mafura tse kang butyrate le acetate.
Likahare tsa fiber e qhibilihang: Tekanyo ea fiber e qhibilihang ea ligrama tse 92 tsa broccoli e phehiloeng ke ligrama tse 1,5.
Turnip
Turnip ke motso oa meroho. Limatlafatsi tse ngata haholo merohong ena ke potassium, e lateloe ke calcium, divithamini C le K.
E boetse e thusa ho eketsa tlhahiso ea fiber.
Likahare tsa fiber e qhibilihang: 82 grams ea turnip e phehiloeng e na le ligrama tse 1.7 tsa fiber e qhibilihang.
Pears
Pear e boholo bo mahareng ke mohloli o motle haholo oa fiber, e nang le ligrama tse 5.5 tsa fiber. 29% ea sena ke fiber e qhibilihang, mofuta oa eona o ka sehloohong ke pectin.
Ka lebaka la litaba tsa eona tse phahameng tsa fructose le sorbitol, pere e boetse e na le phello ea laxative.
Likahare tsa fiber e qhibilihang: Pear e mahareng e na le ligrama tse 1,5 tsa fiber e qhibilihang.
Linaoa tsa liphio
Linaoa tsa liphio ke mohloli o motle oa fiber e qhibilihang, haholo-holo e nang le pectin e ngata. Leha ho le joalo, batho ba bang ba ka ’na ba e-ba le bothata ba ho e sila.
Likahare tsa fiber e qhibilihang: Ligrama tse 133 tsa linaoa tsa liphio tse phehiloeng li fana ka ligrama tse 3 tsa fiber e qhibilihang.
lifeiga
Ke tholoana e nang le phepo e ntle haholo e nang le calcium, magnesium, potasiamo, livithamine tsa B le limatlafatsi tse ling.
Ka bobeli lifeiga tse omisitsoeng le tse ncha ke mehloli e meholo ea fiber e qhibilihang, e lumellang nako e ngata ea hore limatlafatsi li kenelle, ho liehisa motsamao oa lijo ka maleng.
Lifeiga tse omisitsoeng li boetse li sebelisoa ho kokobetsa ho pipitlelloa.
Likahare tsa fiber e qhibilihang: Ligrama tse 37 tsa lifeiga tse omisitsoeng li na le ligrama tse 1.9 tsa fiber e qhibilihang.
Nectarine
Nectarine ke drupe e holang libakeng tse futhumetseng, tse futhumetseng. Ke mohloli o motle oa livithamini tsa B, potasiamo le vithamine E. E boetse e na le lintho tse fapaneng tse nang le thepa ea antioxidant.
Nectarine e mahareng e fana ka ligrama tse 2.4 tsa fiber, e fetang halofo ea eona e qhibilihang.
Likahare tsa fiber e qhibilihang: Nectarine e boholo bo mahareng e fana ka ligrama tse 1.4 tsa fiber e qhibilihang.
apricots
apricotsE na le lik'hilojule tse fokolang 'me ke mohloli o motle oa divithamini A le C. Liapolekose tse tharo li fana ka ligrama tse 2.1 tsa fiber, haholo-holo tse qhibilihang.
Ke tholoana e thusang tšilo ea lijo. Phuputso e 'ngoe e fumane hore likhoto tse neng li ja fiber ho liapolekose li ne li e-na le boima bo phahameng ba setulo ho feta tse neng li ja feela fiber e sa qhibiliheng.
Likahare tsa fiber e qhibilihang: Palo ea fiber e qhibilihang ka har'a liapolekose tse 3 ke ligrama tse 1,4.
lihoete
Lihoete li na le beta-carotene e ngata, eo e 'ngoe ea eona e fetoloang ho vithamine A. Vithamine ena e tšehetsa bophelo bo botle ba mahlo 'me e bohlokoa haholo bakeng sa pono ea bosiu.
Likahare tsa fiber e qhibilihang: Ligrama tse 128 tsa lihoete tse phehiloeng li na le ligrama tse 2.4 tsa fiber e qhibilihang.
liapole
Apple ke e 'ngoe ea litholoana tse jeoang ka ho fetisisa lefatšeng.
Ke mohloli o motle oa pectin, fiber e qhibilihang, hammoho le mefuta e fapaneng ea livithamini le liminerale.pectin ea apoleE na le melemo e mengata ea bophelo bo botle, ho kenyelletsa le kotsi e fokotsehileng ea lefu la pelo le ho ntlafatsa ts'ebetso ea mala.
Likahare tsa fiber e qhibilihang: Apole e mahareng e na le gram e 1 ea fiber e qhibilihang.
Guava
GuavaKe tholoana ea tropike e tsoang Mexico, Bohareng le Amerika Boroa. Guava e le 'ngoe e na le ligrama tse 30 tsa fiber ea lijo, hoo e ka bang 3% ea eona e qhibilihang.
Litholoana tsena li bontšitsoe ho fokotsa tsoekere ea mali hammoho le k'holeseterole eohle, triglyceride le LDL (bad) cholesterol ho batho ba phelang hantle. Ka karolo e 'ngoe, sena se bakoa ke likahare tsa pectin, fiber e qhibilihang e ka liehisang ho monya ha tsoekere.
Likahare tsa fiber e qhibilihang: 1 tholoana e tala ea guava e fana ka ligrama tse 1.1 tsa fiber e qhibilihang.
Peo ea folaxe
Peo ea folaxe Ke peo e nyane e sootho, e mosehla kapa ea khauta e nang le fiber e qhibilihang haholo.
Likahare tsa fiber e qhibilihang: Khaba e le 'ngoe (ligrama tse 1) ea flaxseed e fana ka ligrama tse 14-0.6 tsa fiber e qhibilihang.
peo ea soneblomo
Peo ea soneblomo ke sejo se phetseng hantle se nang le mafura a monounsaturated le polyunsaturated, protheine, magnesium, selenium le tšepe.
Likahare tsa fiber e qhibilihang: Ligrama tse 35 tsa peo ea soneblomo li fana ka gram e le 'ngoe ea fiber e qhibilihang.
Hazelnut
Hazelnut ke linate tse nang le mafura a mangata, vithamine E, thiamine le tšepe. Ka lebaka la fiber e qhibilihang, makotomane a thusa ho fokotsa kotsi ea lefu la pelo ka ho theola k'holeseterole ea LDL (e mpe).
Likahare tsa fiber e qhibilihang: Ligrama tse 34 tsa makotomane li na le ligrama tse 1.1 tsa fiber e qhibilihang.
Oat
Oats e na le beta glucan, mofuta oa fiber e qhibilihang e amanang le ho theola k'holeseterole ea LDL (e mpe) le ho boloka taolo ea tsoekere maling.
Hoo e ka bang ligrama tse 100 tsa li-oats tse omeletseng li na le ligrama tse 10 tsa fiber e felletseng ea lijo. Ho sena, ligrama tse 3.6 tseo 5.8 e leng li-beta glucans ha li qhibilihe 'me ligrama tse 4.2 ke fiber e qhibilihang.
Beta glucan ke ntho e fang oatmeal sebopeho sa eona sa tranelate.
Likahare tsa fiber e qhibilihang: Ligrama tse 233 tsa oats e phehiloeng li na le ligrama tse 1.9 tsa fiber e qhibilihang.
harese
Joalo ka li-oats, ke mohloli oa fiber e qhibilihang ea beta glucan, e fokotsang kotsi ea lefu la pelo. Mefuta e meng ea fiber e qhibilihang ka har'a harese ke psyllium, pectin le guar gum.
Likahare tsa fiber e qhibilihang: Ligrama tse 79 tsa harese e phehiloeng e na le ligrama tse 0.8 tsa fiber e qhibilihang.
