Yintoni iFiber, ingakanani iFayibha onokuthi uyithathe ngosuku? Ukutya okuqulathe eyona Fibre

Lifibaluleke kakhulu. Idlula ngesisu ingagatywanga ifike emathunjini. Apho, yondla iibhaktheriya eziluncedo zamathumbu. Ifiber ikwakhuthaza ukwehla kobunzima bomzimba, yehlisa amanqanaba eswekile yegazi kwaye iphucula ukuqhinwa.

Ukutya okucetyiswayo kwansuku zonke yi-25 grams yabasetyhini kunye ne-38 grams yamadoda. Nangona kunjalo, abaninzi abantu badla malunga ne-15-17 grams ngosuku, okanye isiqingatha semihla ngemihla.

Kulula kakhulu ukonyusa ukutya kwakho kwefayibha. ukutya kwefayibha ephezulu Isixa esimele sithathwe imihla ngemihla sinokutyiwa ngendlela ephilileyo. Cela "Ukutya okuneFayibha ezininzi” ve "iinzuzo zokutya kwefayibha"...

Yintoni iFayibha?

Lifyinxalenye ebalulekileyo yokutya okunempilo. Ukusetyenziswa kwefiber okwaneleyo kuthetha ukuba nempilo, ukuthintela uhlobo lwe-2 yeswekile kunye nokuzuza ubunzima.

Kunconywa ukuba amadoda adle i-38 grams yefiber ngosuku, ngelixa le mali i-25 grams yabasetyhini.

Nangona kunjalo, zonke imicu ayinayo impembelelo efanayo emzimbeni, kunye nemiphumo yezempilo yeentlobo ezahlukeneyo nazo ziyahluka.  

Iintlobo ezahlukeneyo zeFayibha

I-fiber yokutya liqela le-carbohydrates elingenako ukutyiswa ebantwini. Ifumaneka kuko konke ukutya kwezityalo, kuquka iziqhamo, imifuno, amandongomane, imbewu, kunye neenkozo.

I-fiber yokutya inokuhlelwa ngeendlela ezininzi, njengoko ibhekisela kudidi olwahlukileyo lweqela le-carbohydrates. Nangona kunjalo, idla ngokuhlelwa ngolu hlobo lulandelayo ngokwesisombululo sayo:

Iintsinga ezinganyibilikiyo

Le micu ayinyibiliki emanzini. Ngokuqhelekileyo idlula emathunjini ingatshintshi kwaye yongeza ubuninzi kwi-stool.

imicu enyibilikayo

Ezi ntsinga zifunxa amanzi emathunjini ukuze zenze intlama efana nejeli. Oku kunciphisa ukucolwa kokutya esikutyayo.

Uninzi lokutya luqulethe i-fiber e-soluble kunye ne-insoluble.

Ukutya okuqulethe i-fiber enganyibilikiyo ngokubanzi kubandakanya iinkozo, ingqolowa yengqolowa, kunye nezinye iziqhamo (ezifana neeavokhado) kunye nemifuno (efana ne-celery kunye necauliflower).

Imithombo elungileyo yefiber enyibilikayo zezinye iziqhamo (ezifana namaqunube kunye neebhanana) kunye nemifuno (efana ne-broccoli kunye neminqathe) njenge-oats, i-flaxseed, iimbotyi kunye neelentile.

Ziziphi iiNzuzo zeFayibha?

Ifayibha inceda ukugcina amathumbu esempilweni

Ukusetyenziswa kwefayibha kunceda ukugcina ukuhamba kwamathumbu rhoqo kunye nokukhulula ukuqhina.

Olunye uphononongo lufumene ukuba i-77% yabo banokuqhinwa okungapheliyo bafumana isiqabu ngokutya ifayibha engaphezulu.

Ngapha koko, izixa ezaneleyo zefiber zicingelwa ukuba zonyusa ukukhula kweebhaktheriya "ezilungileyo" emathunjini athile.

Umzekelo, iifiber ezinyibilikayo ezaziwa ngokuba zii-prebiotics zondla iibhaktheriya eziluncedo emathunjini. Inceda impilo ngokunceda uphuhliso lwebhaktheriya elungileyo yamathumbu.

Bakwanyusa imveliso yezondlo ezibalulekileyo, kubandakanya i-acid-chain fatty acids efana ne-butyrate, ekucingelwa ukuba ixhasa amajoni omzimba asempilweni kunye nomsebenzi wokuthintela amathumbu.

Kubalulekile ukuba ube nomqobo oqinileyo wamathumbu. Inceda ukugcina usempilweni ngokuthintela iintsholongwane kunye neebhaktheriya eziyingozi ukuba zingangeni emzimbeni.

Okunye ukutya kwe-prebiotic yi-oats, iibhanana kunye namaqunube.

Ifayibha inceda ekulahlekeni kobunzima ngokubonelela ukuhlutha

Ukutya ukutya okutyebileyo kwifiber kunceda ekunciphiseni ubunzima.

Uphononongo lokuqwalasela lubonisa ukuba abantu abatya ifayibha eninzi badla ngokuba nobunzima obuncinci kwaye batye ukutya okuncinci kwamafutha omzimba.

Oku kungenxa yokuba, ukutya kwefayibha ephezuluIphantsi kweekhalori kunye nokuzalisa ngakumbi kunokutya okuphantsi kwefayibha. Oku, ukutya kwefayibha ephezuluKuthetha ukuba kunokukunceda ukuba utye kancinci ngaphandle kokuqaphela.

I-Fiber ikhusela kwi-2 yeswekile

Ukutya isixa esicetyiswayo sefiber rhoqo kucingelwa ukunceda ukukhusela nokuphatha uhlobo lwe-2 yeswekile.

Ngokutsho kwezifundo zokuqwalasela, abo badla i-fiber eninzi banomngcipheko ophantsi wokuphuhlisa uhlobo lwe-2 yeswekile.

Uphononongo olulandele abantu be-14 kwiminyaka eyi-75.000 lufumene ukuba abo badla ngaphezu kwe-15 grams yefiber ngosuku babenomngcipheko ophantsi kakhulu wokuba nesifo sikashukela.

Ukongezelela, lo mngcipheko wawuphantsi kakhulu kwiqela elalidla i-fiber e-insoluble.

Olunye uphando lufumene ukuba abantu abadla i-3-5 i-servings ye-grains epheleleyo ngosuku babenomngcipheko ophantsi we-26% we-2 yeswekile.

Ukuba sele unesifo seswekile, kucingelwa ukuba ukutya okuninzi kunokunceda ukulawula amanqanaba eswekile yegazi.

Yiyo loo nto ifayibha enyibilikayo icothisa ukutyiswa kunye nokufunxwa kweswekile, nto leyo ekhokelela ekunyukeni kancinci kancinci kumanqanaba eswekile yegazi kunye nokwehla kokuguquguquka kweswekile yegazi.

Uphando lubonisa ukuba ukonyuka kwefayibha, ngakumbi ifayibha enyibilikayo, kunokwehlisa amanqanaba eswekile yegazi kunye nokuphucula impilo ye-metabolic kubantu abanesifo seswekile se-2.

Ngaba IFayibha Iyingozi?

Ukonyuka kwefiber yokutya kubonelela ngeenzuzo ezininzi zempilo, kodwa ngamanye amaxesha kunokubangela iingxaki.

Ukuba awuqhelanga kutya ifayibha ezininzi, ukunyusa ngesiquphe ukutya kwakho ngezixa ezikhulu kunokubangela iimpawu zokwetyisa ezifana nokuqunjelwa, iintlungu, kunye negesi.

Kwakhona, kwabo bane-irritable bowel syndrome (IBS), ukutya okutyebileyo kwefayibha inokuba yingxaki.

Oku kungenxa yokuba abaninzi ukutya kwefayibha ephezulu Ikwaphezulu kwiicarbohydrate ezivundileyo ezaziwa ngokuba ziiFODMAPs. Ezi zaziwa ngokwenza iimpawu ze-IBS zibe mandundu.

Yintoni Ukutya KweFibrous?

Nangu

NanguSisiqhamo esimnandi nesinesondlo. Ngomnye wezona ziqhamo zibalaseleyo zefiber.

Umxholo weFayibha: Ipeyari ephakathi iqulethe i-5.5 grams yefiber, kunye ne-100 grams yefiber iqulethe i-3.1 grams.

Çilek

Çilek Sisiqhamo esimnandi nesithandwayo. Inencasa ngakumbi nangaphezu kwako nakuphi na ukutya okungenamsoco. Kwakhona sesinye seziqhamo ezixineneyo ngezondlo. Igcwele ivithamin C, manganese, kunye nazo zonke iintlobo ze-antioxidants ezinamandla.

Umxholo weFayibha: Kukho i-100 grams yefiber kwi-2 grams. Ukunikezelwa kwekhalori ephantsi ye-strawberries, eli lizinga eliphezulu kakhulu.

avocado

avocado Yahlukile kwezinye iziqhamo. Esikhundleni se-carbohydrates, iqulethe amafutha anempilo. Iphezulu kakhulu kwi-vitamin C, i-potassium, i-magnesium, i-vitamin E kunye neevithamini ze-B ezahlukeneyo. Ikwanezibonelelo ezininzi zempilo.

Umxholo weFayibha: Kukho i-100 grams yefiber nge-6.7 grams.

Elma

ElmaSesinye sezona ziqhamo zanelisayo. Ikwaphezulu kumxholo wefiber.

Umxholo weFayibha: I-apula ephakathi iqulethe i-4.4 grams yefiber, kunye ne-100 grams yayo iqulethe i-2.4 grams yefiber.

raspberry

I-Raspberries ziziqhamo ezinomsoco kakhulu kunye nencasa enamandla kakhulu. Igcwele ivithamin C kunye nemanganese.

Umxholo weFayibha: Enye indebe iqulethe i-8 grams yefiber, ngelixa i-100 grams iqulethe i-6.5 grams.

bananas

bananasNgumthombo olungileyo weevithamini ezininzi ezinomsoco kunye neeminerali, kuquka i-vitamin C, i-vitamin B6 kunye ne-potassium.

umxholo wefiber: Ibhanana ephakathi iqulethe i-3.1 grams yefiber kunye ne-100 grams yefiber nge-2.6 grams.

Ibhanana eluhlaza okanye engekavuthwa inezixa ezibalulekileyo zestatshi esixhathisayo, uhlobo olungagayekiyo lwekhabhohayidrethi esebenza njengefiber.

Amaqunube

Amaqunube (3,6 grams ngekomityi) kunye namaqunube amnyama (7,6 grams ngekomityi) anika ifayibha.

iminqathe

iminqathe Yimifuno enencasa, ekrunekileyo kwaye enezondlo ezigqithisileyo. Iphezulu kwi-vitamin K, i-vitamin B6, i-magnesium kunye ne-beta carotene, i-antioxidant eyenza ibe yi-vitamin A emzimbeni.

Umxholo weFayibha: Kukho i-3.4 grams yefiber kwikomityi kunye ne-100 grams yefiber nge-2.8 grams. Eli lizinga eliphezulu kakhulu, linikwe umxholo wekhalori ophantsi we-karoti.

Beet

BeetYingcambu yemifuno etyebileyo kwizinto ezininzi ezibalulekileyo ezifana ne-folate, isinyithi, ubhedu, i-manganese kunye ne-potassium.

I-inorganic nitrate kwi-beet izondlo ezaziwa ngokuba zineenzuzo ezahlukeneyo ezinxulumene nolawulo loxinzelelo lwegazi kunye nokusebenza komthambo.

Umxholo weFayibha: I-1 ikomityi ine-3.8 grams yefiber kunye ne-100 grams yayo ine-2.8 grams yefiber. 

broccoli

broccoliYimifuno e-cruciferous kwaye inezondlo-ezixineneyo. Ilayishwe nge-vitamin C, i-vitamin K, i-folate, iivithamini ze-B, i-potassium, isinyithi kunye ne-manganese, kwaye iqulethe i-antioxidants kunye nezondlo zokulwa nomhlaza.

I-Brokholi ineprotheyini eninzi xa ithelekiswa nemifuno emininzi.

Umxholo weFayibha: I-1 indebe iqulethe i-2.4 grams kunye ne-100 grams yayo iqulethe i-2.6 grams yefiber.

I-artichoke

I-artichokeIphezulu kwizondlo ezininzi kwaye yenye yemithombo engcono kakhulu yefiber.

umxholo wefiber: Kukho i-1 grams yefiber kwi-artichoke ye-6.9 kunye ne-100 grams yefiber nge-5.4 grams.

ibrussels sprouts

ibrussels sproutsImifuno ye-cruciferous evela kwintsapho efanayo ne-broccoli. Izihluma zaseBrussels ziphezulu kakhulu kwi-vitamin K, i-potassium, i-folate, kunye ne-antioxidants yokulwa nomhlaza.

Umxholo weFayibha: I-1 indebe inikeza i-3.3 grams kunye ne-100 grams inika i-3.8 grams yefiber.

Ilentile

Iilentile kukutya okunesondlo. Iphezulu kakhulu kwiprotheyini kwaye ilayishwe ngazo zonke iintlobo zezondlo ezibalulekileyo.

Umxholo weFayibha: I-100 grams yayo ine-7,9 grams yefiber content. 

Imbotyi yezintso

Imbotyi yezintsoIlayishwe ngeprotheni esekelwe kwizityalo kunye neentlobo ezahlukeneyo zezondlo.

Umxholo weFayibha:  I-1 inkomishi yeembotyi eziphekiweyo zeentso inika i-11.3 grams kunye ne-100 grams ye-6.4 grams yefiber.

Bezelye

Umxholo weFayibha: I-1 indebe yee-peas eziphekiweyo inika i-16.3 grams, kunye ne-100 grams inika i-8.3 grams yefiber.

Ii-ertyisi

Ii-ertyisiYimbotyi ethwele izondlo, kuquka iiminerali kunye neprotheyini.

Umxholo weFayibha: I-1 indebe ye-chickpeas ephekiweyo inika i-12.5 grams kunye ne-100 grams inika i-7.6 grams yefiber.

IQuinoa

IQuinoaIqulethe zonke iintlobo zezondlo, iprotheni, i-magnesium, isinyithi, i-zinc, i-potassium kunye ne-antioxidants.

Umxholo weFayibha: I-1 indebe yequinoa ephekiweyo inika i-1,6 grams yefiber. 

Oat

OatYenye yeenkozo ezisempilweni. Iphezulu kakhulu kwiivithamini, iiminerali kunye ne-antioxidants. Iqulethe i-fiber enamandla enyibilikayo ebizwa ngokuba yi-beta glucan enenzuzo enkulu kwiswekile yegazi kunye namanqanaba e-cholesterol. 

Umxholo weFayibha: I-100 grams inika i-10,6 grams yefiber. 

Amaqhashu

AmaqhashuIphezulu kakhulu kwifiber. Nangona kunjalo, ukuba uyayiqhumisa ngamafutha angaphezulu, umxholo wefiber awusayi kuhoywa xa uthelekisa nomxholo wekhalori.

Umxholo weFayibha: I-100 grams inika i-14.5 grams yefiber.

Iamangile

IamangileIphezulu kakhulu kwizondlo ezininzi, kubandakanywa amafutha anempilo, i-vitamin E, i-manganese kunye ne-magnesium.

Umxholo weFayibha: I-100 grams inika i-12.5 grams yefiber. 

Imbewu yeChia

iimbwe zechai Inomsoco kakhulu, iqulethe amanqanaba aphezulu e-magnesium, i-phosphorus, i-calcium kunye ne-magnesium. Mhlawumbi ngowona mthombo ungcono wefiber. 

Umxholo weFayibha: I-100 grams inika i-34,4 grams yefiber.

Izambane eliswiti

Izambane eliswitiYimifuno eneengcambu enentliziyo kwaye enencasa. Iphezulu kakhulu kwi-beta carotene, iivithamini B, kunye neeminerali ezahlukeneyo.

Umxholo weFayibha: Ibhatata ebilisiweyo ephakathi (ngaphandle kwe-peel) inika i-3.8 grams yefiber. 

Itshokholethi emnyama

Itshokholethi emnyamaKokunye ukutya okumnandi. Iyamangalisa kakhulu kwizondlo kwaye ityebile kwi-antioxidants kunye ne-nutrient-dense.

Umxholo weFayibha: I-100 grams yetshokolethi emnyama inika i-10.9 grams yefiber.

Ukutya okuneFayibha enyibilikayo

Ifiber enyibilikayo luhlobo lwefiber ethambisa ilindle kwaye itsalele amanzi emathunjini, ikhuthaza ukuhamba kwamathumbu rhoqo.

Kuyanceda ukuziva ugcwele ixesha elide, kunciphisa ukuqunjelwa, kunye nokunciphisa i-cholesterol kunye namanqanaba eswekile yegazi.

Isicelo "Ukutya okuphezulu kwifiber enyibilikayo" kunye nomxholo wefiber...

iimbotyi ezimnyama

iimbotyi ezimnyamaIqulethe i-pectin, uhlobo lwefiber enyibilikayo efana nentlaka emanzini. Oku kulibazisa ukuphuma kwesisu kwaye kukwenza uzive uhluthi ixesha elide, kunika umzimba ixesha elingakumbi lokufunxa izondlo.

Iimbotyi ezimnyama zineprotini ne-iron, zineekhalori eziphantsi, kwaye azinamafutha.

Umxholo wefiber enyibilikayo: I-129 grams yeembotyi ezimnyama eziphekiweyo zibonelela nge-5.4 grams yefiber enyibilikayo. 

ibrussels sprouts

Siyazi ukuba amahlumela aseBrussels ngumthombo olungileyo wefiber.

I-fiber enyibilikayo kwihluma yaseBrussels isetyenziselwa ukondla iibhaktheriya eziluncedo zamathumbu. Ezi zivelisa iivithamini K kunye ne-B, kunye ne-short-chain fatty acids ezixhasa ulwelwesi lwamathumbu. 

Umxholo wefiber enyibilikayo: I-78 grams ye-Brussels ihluma inika i-2 grams yefiber e-soluble.

avocado

Ityebile kuzo zombini i-fiber e-soluble kunye ne-insoluble.

Umxholo wefiber enyibilikayo: Isiqingatha seavokhado sine-2.1 grams yefiber enyibilikayo.

Izambane eliswiti

Ibhatata ephakathi iqulethe malunga ne-4 grams yefiber, isiqingatha sayo sifiber enyibilikayo. Iitapile eziswiti zikunceda ukuba uzive ugcwele ngenxa yomxholo wefayibha ezinyibilikayo.

Umxholo wefiber enyibilikayo: I-150 grams yeebhatata eziphekiweyo ziqulethe i-1.8 grams yefiber e-soluble.

broccoli

I-Brokholi ngumthombo olungileyo wefiber yokutya, engaphezulu kwesiqingatha sayo esinyibilikayo.

Isixa esikhulu sefiber enyibilikayo efumaneka kwi-broccoli ixhasa impilo yamathumbu ngokondla iibhaktheriya ezilungileyo kumathumbu amakhulu. Ezi bhaktheriya zivelisa i-fatty chain short-chain enenzuzo efana ne-butyrate kunye ne-acetate.

Umxholo wefiber enyibilikayo: Umxholo wefiber onyibilikayo we-92 grams ye-broccoli ephekiweyo yi-1,5 grams.

Itheniphu

Itheniphu yingcambu yemifuno. Esona sondlo sininzi kule mifuno yi-potassium, ilandelwa yi-calcium, i-vitamin C kunye ne-K.

Ikwalungile ekwandiseni i-fiber intake.

Umxholo wefiber enyibilikayo: I-82 grams yetheniphu ephekiweyo ine-1.7 grams yefiber enyibilikayo. 

Nangu

Ipeya enobungakanani obuphakathi ngumthombo ogqwesileyo wefiber, ene-5.5 grams yefiber content. I-29% yale nto i-fiber e-soluble, ifom yayo ephambili yi-pectin.

Ngenxa ye-fructose ephezulu kunye nomxholo we-sorbitol, ipereyi nayo inefuthe le-laxative. 

Umxholo wefiber enyibilikayo: Ipere ephakathi ine-1,5 grams yefiber enyibilikayo.

Imbotyi yezintso

Iimbotyi zezintso ngumthombo olungileyo wefiber enyibilikayo, ngakumbi kumxholo wepectin ophezulu. Noko ke, abanye abantu banokuba nengxaki yokuyetyisa.

Umxholo wefiber enyibilikayo: I-133 grams yeembotyi zezintso eziphekiweyo zibonelela nge-3 grams yefiber enyibilikayo.

amakhiwane

Sisiqhamo esinezondlo ezininzi eziqulethe i-calcium, i-magnesium, i-potassium, i-vitamin B kunye nezinye izondlo.

Zomibini ezomisiweyo kunye namakhiwane amatsha yimithombo emikhulu ye-fiber e-soluble, evumela ixesha elingakumbi lokuba izondlo zifakwe, zinciphise ukuhamba kokutya emathunjini.

Amakhiwane omisiweyo nawo asetyenziselwa ukuphelisa ukuqhina.

Umxholo wefiber enyibilikayo: I-37 grams yamakhiwane omisiweyo ane-1.9 grams yefiber enyibilikayo.

Inctarine

INectarine yidrupe ekhula kwindawo ezifudumeleyo, ezinobushushu. Ngumthombo olungileyo weevithamini B, i-potassium kunye ne-vitamin E. Kwakhona iqulethe izinto ezahlukeneyo kunye neempawu ze-antioxidant.

I-nectarine ephakathi inika i-2.4 grams yefiber, ngaphezu kwesiqingatha sayo esinyibilikayo. 

Umxholo wefiber enyibilikayo: I-nectarine enobungakanani obuphakathi inika i-1.4 grams yefiber enyibilikayo.

Iapilkosi

IapilkosiIneekhalori eziphantsi kunye nomthombo olungileyo weevithamini A kunye noC. Iiapilkosi ezintathu zibonelela nge-2.1 grams yefiber, ininzi enyibilikayo.

Sisiqhamo esincedisa ukwetyisa. Olunye uphononongo lwafumanisa ukuba iimpuku ezitye ifayibha kwiapilkosi zazinobunzima besitulo obuphezulu kunezo zazitya ifayibha enganyibilikiyo kuphela.

Umxholo wefiber enyibilikayo: Ubungakanani befiber enyibilikayo kwi-apricots ezi-3 yi-1,4 grams.

iminqathe

Iminqathe inomthamo ophezulu we-beta carotene, enye yayo iguqulwa ibe yivithamin A. Le vithamini ixhasa impilo yamehlo kwaye ibaluleke kakhulu ekuboneni ebusuku.

Umxholo wefiber enyibilikayo: I-128 grams ye-carrots ephekiweyo ine-2.4 grams yefiber e-soluble. 

Elma

Iapile sesinye seziqhamo ezityiwa kakhulu ehlabathini.

Ngumthombo olungileyo we-pectin, i-fiber enyibilikayo, kunye neentlobo ngeentlobo zeevithamini kunye neeminerali. iapile pectinIneenzuzo ezininzi zempilo, kubandakanywa umngcipheko oncitshisiweyo wesifo senhliziyo kunye nokuphuculwa komsebenzi wamathumbu.

Umxholo wefiber enyibilikayo: I-apile ephakathi ine-1 gram yefiber enyibilikayo. 

guava

guavaSisiqhamo esifumaneka kwitropikhi yaseMexico, kuMbindi nakuMzantsi Melika. Enye igwava iqulethe i-30 grams yefiber yokutya, malunga ne-3% yayo enyibilikayo.

Esi siqhamo sibonakaliswe ukunciphisa iswekile yegazi kunye ne-cholesterol epheleleyo, i-triglyceride kunye ne-LDL (embi) amanqanaba e-cholesterol kubantu abaphilileyo. Ngokuyinxenye, oku kungenxa yomxholo wepectin, ifayibha enyibilikayo enokulibazisa ukufunxwa kweswekile. 

Umxholo wefiber enyibilikayo: Isiqhamo esi-1 segwava ekrwada sinika i-1.1 grams yefiber enyibilikayo.

Iimbewu zeflax

Iimbewu zeflax Zizimbewu ezincinci ezimdaka ngebala, ezityheli okanye ezibugolide ezinefiber ephezulu enyibilikayo.

Umxholo wefiber enyibilikayo: I-tablespoon ye-1 (i-14 grams) ye-flaxseed inikezela malunga ne-0.6-1.2 grams yefiber e-soluble.

imbewu kajongilanga

Imbewu kajongilanga sisishwamshwam esinempilo esityebile kumafutha e-monounsaturated kunye ne-polyunsaturated, iprotheni, i-magnesium, i-selenium kunye nentsimbi. 

Umxholo wefiber enyibilikayo: I-35 grams yembewu yejongilanga inika i-1 gram yefiber enyibilikayo.

Ihazelnut

I-Hazelnut yindongomane etyebileyo kumafutha angaxutywanga, i-vitamin E, i-thiamine kunye nentsimbi. Ngenxa yomxholo wefiber enyibilikayo, ihazelnuts inceda ukunciphisa umngcipheko wesifo sentliziyo ngokwehlisa i-cholesterol ye-LDL (embi).

Umxholo wefiber enyibilikayo: I-34 grams yehazelnuts ine-1.1 grams ye-soluble fiber content.

Oat

I-Oats iqulethe i-beta glucan, uhlobo lwefiber enyibilikayo ehambelana nokunciphisa i-cholesterol ye-LDL (embi) kunye nokugcina ulawulo lweswekile yegazi. 

Malunga ne-100 grams ye-oats eyomileyo iqulethe i-10 grams ye-fiber yokutya iyonke. Koku, i-3.6 grams apho i-5.8 i-beta glucans ayinyibiliki kwaye i-4.2 grams yifayibha enyibilikayo.

I-Beta glucan yinto enika i-oatmeal uphawu lwayo lwe-creamy texture. 

Umxholo wefiber enyibilikayo: I-233 grams ye-oats ephekiweyo iqulethe i-1.9 grams yefiber e-soluble.

ibhali

Njenge-oats, zingumthombo we-fiber e-soluble beta glucan, enciphisa umngcipheko wesifo senhliziyo. Ezinye iintlobo zefiber enyibilikayo kwibhali yipsyllium, pectin, kunye neguar gum.

Umxholo wefiber enyibilikayo: I-79 grams yebhali ephekiweyo ine-0.8 grams ye-soluble fiber content.