Okuqukethwe kwe-athikili
I-Lifibaluleke ngendlela emangalisayo. Idlula esiswini ingagayeki futhi ifike emathunjini. Lapho, idla amagciwane atholakala emathunjini. I-fiber iphinde ikhuthaze ukuncipha kwesisindo, yehlise amazinga kashukela egazini futhi ithuthukise ukuqunjelwa.
Ukudla okunconyiwe kwansuku zonke ngamagremu angama-25 kwabesifazane namagremu angama-38 kwabesilisa. Kodwa-ke, abantu abaningi badla cishe amagremu ayi-15-17 ngosuku, noma isigamu somthamo wansuku zonke.
Empeleni kulula kakhulu ukwandisa ukudla kwakho kwe-fiber. ukudla okuphezulu kwe-fiber Inani okufanele lithathwe nsuku zonke lingadliwa ngendlela enempilo. Cela "Ukudla Okune-Fibre Eningi” ve "izinzuzo zokudla kwe-fiber"...
Iyini i-Fiber?
I-Lifkuyingxenye ebalulekile yokudla okunempilo. Ukusetshenziswa kwe-fiber okwanele kusho ukuba nempilo, ukuvimbela isifo sikashukela sohlobo 2 kanye nokukhuluphala.
Kunconywa ukuthi amadoda adle amagremu angu-38 we-fiber ngosuku, kanti lesi samba singamagremu angu-25 kwabesifazane.
Nokho, konke imicu ayinawo umphumela ofanayo emzimbeni, futhi imiphumela yezempilo yezinhlobo ezahlukene nayo ihlukile.
Izinhlobo ezahlukene ze-Fiber
I-fiber yokudla iyiqembu lama-carbohydrate angenakugayeka kubantu. Itholakala kukho konke ukudla kwezitshalo, okuhlanganisa izithelo, imifino, amantongomane, imbewu, nokusanhlamvu.
I-fiber yokudla ingahlukaniswa ngezindlela eziningana, njengoba ibhekisela ohlotsheni oluhlukile lweqembu lama-carbohydrate. Kodwa-ke, imvamisa ihlelwe kanjena ngokuya ngesinqumo sayo:
Imicu engancibiliki
Le micu ayincibiliki emanzini. Ivamise ukudlula emathunjini ingashintshiwe futhi yengeza inqwaba esitulweni.
imicu encibilikayo
Le micu imunca amanzi emathunjini ukuze yakhe unamathisele onjengojeli. Lokhu kunciphisa ukugayeka kokudla esikudlayo.
Ukudla okuningi kuqukethe kokubili i-fiber e-soluble ne-insoluble.
Ukudla ngokuvamile okuqukethe i-fiber engancibiliki kuhlanganisa okusanhlamvu, i-bran kakolweni, nezithelo ezithile (ezifana nokwatapheya) nemifino (njengesilimo esidliwayo esinamagatsha anamanzi nokholifulawa).
Imithombo emihle yefayibha encibilikayo ezinye zezithelo (njengama-strawberry nobhanana) nemifino (njenge-broccoli nezaqathi) njengama-oats, imbewu yefilakisi, ubhontshisi kanye nodali.
Yiziphi Izinzuzo Ze-Fiber?
I-fiber isiza ukugcina amathumbu enempilo
Ukusetshenziswa kwe-fiber kusiza ukugcina ukunyakaza kwamathumbu njalo futhi kukhulula ukuqunjelwa.
Olunye ucwaningo lwathola ukuthi u-77% walabo abanokuqunjelwa okungapheli bathola impumuzo ngokudla i-fiber eyengeziwe.
Ngaphezu kwalokho, inani elanele le-fiber kucatshangwa ukuthi lingakhuphula ukukhula kwamagciwane "amahle" emathunjini abanye.
Isibonelo, imicu encibilikayo eyaziwa ngokuthi ama-prebiotics yondla amagciwane anenzuzo emathunjini. Kuzuzisa impilo ngokusiza ukuthuthukiswa kwamagciwane amathumbu amahle.
Baphinde bakhulise ukukhiqizwa kwezinye izakhamzimba ezibalulekile, okuhlanganisa amafutha e-short-chain fatty acids njenge-butyrate, okucatshangwa ukuthi isekela isimiso somzimba sokuzivikela ezifweni esinempilo kanye nomsebenzi wokuvimbela amathumbu.
Kubalulekile ukuthi ube nomgoqo oqinile wamathumbu. Kuyasiza ukukugcina unempilo ngokuvikela amagciwane kanye namagciwane ayingozi ukuthi angangeni emzimbeni.
Okunye ukudla okudliwa yi-prebiotic ama-oats, ubhanana nama-strawberries.
I-fiber isiza ekunciphiseni isisindo ngokunikeza ukusutha
Ukudla ukudla okunothe nge-fiber kusiza ekunciphiseni isisindo.
Ucwaningo lokuhlola lubonisa ukuthi abantu abadla i-fiber eningi bavame ukuba nesisindo esincane futhi basebenzise kancane amafutha omzimba.
Lokhu kungenxa yokuthi, ukudla okuphezulu kwe-fiberInama-kilojoule aphansi futhi igcwala kakhulu kunokudla okune-fiber ephansi. Lokhu, ukudla okuphezulu kwe-fiberKusho ukuthi kungakusiza ukuthi udle kancane ngaphandle kokuqaphela.
I-fiber ivikela kuhlobo 2 sikashukela
Ukusebenzisa inani elinconyiwe le-fiber njalo kucatshangwa ukuthi kusiza ukuvimbela nokwelapha uhlobo lwesifo sikashukela sohlobo 2.
Ngokwezifundo zokubheka, labo abadla i-fiber eningi banengozi ephansi yokuba nesifo sikashukela sohlobo 2.
Ucwaningo olwalandela abantu abangu-14 iminyaka engu-75.000 lwathola ukuthi labo abadla ngaphezu kwe-15 amagremu we-fiber ngosuku babesengozini ephansi kakhulu yokuba nesifo sikashukela.
Ukwengeza, le ngozi yayiphansi kakhulu eqenjini elalidla i-fiber e-insoluble.
Olunye ucwaningo lwathola ukuthi abantu abadla ama-3-5 okusanhlamvu okugcwele ngosuku babenengozi ephansi yama-26% yohlobo 2 lwesifo sikashukela.
Uma usuvele unesifo sikashukela, kucatshangwa ukuthi ukudla i-fiber eningi kungasiza ukulawula amazinga kashukela egazini.
Kungakho ifayibha encibilikayo ibambezela ukugayeka kokudla kanye nokumuncwa kukashukela, okuholela ekwenyukeni kancane kancane kwamazinga kashukela egazini kanye nokwehla kokushintshashintsha kukashukela egazini.
Ucwaningo lubonisa ukuthi ukudla okwandayo kwe-fiber, ikakhulukazi i-fiber e-soluble, kunganciphisa amazinga kashukela egazini futhi kuthuthukise impilo ye-metabolic kubantu abanesifo sikashukela sohlobo 2.
Ingabe I-Fiber Iyingozi?
Ukwandisa i-fiber yokudla kunikeza izinzuzo eziningi zezempilo, kodwa ngezinye izikhathi kungabangela izinkinga.
Uma ungajwayele ukudla i-fiber eningi, ukwandisa ukudla kwakho ngobuningi ngokuzumayo kungabangela izimpawu zokugaya ukudla ezifana nokuqunjelwa, ubuhlungu kanye negesi.
Futhi, kulabo abane-irritable bowel syndrome (IBS), ukudla okune-fiber kungase kube inkinga.
Lokhu kungenxa yokuthi abaningi ukudla okuphezulu kwe-fiber Futhi iphezulu kuma-carbohydrates avuthwayo aziwa ngokuthi ama-FODMAP. Lokhu kwaziwa ngokwenza izimpawu ze-IBS zibe zimbi nakakhulu.
Kuyini Ukudla Okune-Fibrous?
ubumpofu
ubumpofuKuyisithelo esimnandi futhi esinomsoco. Ingenye yemithombo yezithelo ezinhle kakhulu ze-fiber.
Okuqukethwe kwe-Fiber: Ipheya eliphakathi liqukethe amagremu angu-5.5 efayibha, kanti amagremu angu-100 efayibha aqukethe amagremu angu-3.1.
strawberry
strawberry Kuyisithelo esimnandi nesithandwayo. Kumnandi ukudlula noma yikuphi ukudla okungenamsoco. Kuphinde kube ngesinye sezithelo ezinomsoco. Igcwele uvithamini C, manganese, nazo zonke izinhlobo zama-antioxidants anamandla.
Okuqukethwe kwe-Fiber: Kukhona amagremu angu-100 we-fiber ku-2 amagremu. Njengoba kunikezwe okuqukethwe kwekhalori ephansi yama-strawberries, lokhu izinga eliphezulu kakhulu.
ukwatapheya
ukwatapheya Ihlukile kwezinye izithelo. Esikhundleni sama-carbohydrate, aqukethe amafutha anempilo. Iphezulu kakhulu kuvithamini C, potassium, magnesium, vitamin E kanye namavithamini B ahlukahlukene. Futhi inezinzuzo eziningi zezempilo.
Okuqukethwe kwe-Fiber: Kukhona amagremu angu-100 wefayibha ngamagremu ayi-6.7.
Elma
ElmaIngenye yezithelo ezanelisa kakhulu. Futhi iphezulu kokuqukethwe kwe-fiber.
Okuqukethwe kwe-Fiber: I-apula eliphakathi liqukethe amagremu angu-4.4 wefayibha, kanti amagremu angu-100 aqukethe amagremu angu-2.4 wefayibha.
raspberry
Ama-raspberries ayizithelo ezinomsoco kakhulu ezinokunambitheka okunamandla kakhulu. Igcwele uvithamini C kanye ne-manganese.
Okuqukethwe kwe-Fiber: Inkomishi eyodwa iqukethe amagremu angu-8 efayibha, kuyilapho amagremu ayi-100 equkethe amagremu angu-6.5.
ubhanana
ubhananaIwumthombo omuhle wamavithamini namaminerali amaningi anomsoco, okuhlanganisa uvithamini C, uvithamini B6 kanye ne-potassium.
okuqukethwe kwe-fiber: Ubhanana omaphakathi uqukethe amagremu angu-3.1 wefayibha kanye namagremu angu-100 wefayibha ngamagremu ayi-2.6.
Ubhanana oluhlaza noma ongavuthiwe uqukethe amanani abalulekile esitashi esingazweli, uhlobo olungagayeki lwe-carbohydrate olusebenza njengefayibha.
Amajikijolo
Amajikijolo aluhlaza (amagremu angu-3,6 inkomishi ngayinye) namajikijolo amnyama (amagremu angu-7,6 indebe ngayinye) ahlinzeka nge-fiber.
izaqathe
izaqathe Kuyimifino yezimpande emnandi, eshwayo futhi enomsoco kakhulu. Iphezulu kuvithamini K, uvithamini B6, i-magnesium kanye ne-beta carotene, i-antioxidant eba nguvithamini A emzimbeni.
Okuqukethwe kwe-Fiber: Kunamagremu angu-3.4 efayibha enkomishini kanye namagremu angu-100 efayibha ngamagremu ayi-2.8. Leli izinga eliphezulu kakhulu, uma kubhekwa okuqukethwe kwekhalori ephansi yezaqathi.
beetroot
beetrootKuyimifino yezimpande ecebile ngezakhi eziningana ezibalulekile ezifana ne-folate, insimbi, ithusi, i-manganese ne-potassium.
I-inorganic nitrate kuma-beet izakhi ezaziwayo ukuthi zinezinzuzo ezahlukahlukene ezihlobene nokulawulwa komfutho wegazi nokusebenza kokuzivocavoca.
Okuqukethwe kwe-Fiber: Inkomishi engu-1 inamagremu angu-3.8 efayibha futhi amagremu ayi-100 ayo ano-2.8 amagremu wefayibha.
broccoli
broccoliImifino e-cruciferous futhi inomsoco. Igcwele uvithamini C, uvithamini K, i-folate, amavithamini B, i-potassium, insimbi ne-manganese, futhi iqukethe ama-antioxidants nezakhamzimba ezilwa nomdlavuza.
I-Broccoli ine-protein ephezulu uma iqhathaniswa nemifino eminingi.
Okuqukethwe kwe-Fiber: 1 inkomishi iqukethe amagremu angu-2.4 futhi amagremu angu-100 aqukethe amagremu angu-2.6 wefayibha.
I-artichoke
I-artichokeIgcwele izakhamzimba eziningi futhi ingenye yemithombo engcono kakhulu ye-fiber.
okuqukethwe kwe-fiber: Kukhona amagremu angu-1 efayibha ku-artichoke eyodwa kanye namagremu angu-6.9 wefayibha ngamagremu ayi-100.
Amahlumela eBrussels
Amahlumela eBrusselsImifino ye-cruciferous evela emndenini ofanayo ne-broccoli. Amahlumela aseBrussels aphakeme kakhulu kuvithamini K, i-potassium, i-folate, kanye nama-antioxidants alwa nomdlavuza.
Okuqukethwe kwe-Fiber: Inkomishi engu-1 inikeza amagremu angu-3.3 kanye namagremu angu-100 inikeza amagremu angu-3.8 wefayibha.
I-Lentil
Udali wukudla okunomsoco. Iphezulu kakhulu kumaprotheni futhi igcwele zonke izinhlobo zemisoco ebalulekile.
Okuqukethwe kwe-Fiber: I-100 amagremu ayo ano-7,9 amagremu we-fiber content.
Ubhontshisi wezinso
Ubhontshisi wezinsoIgcwele amaprotheni asekelwe ezitshalweni kanye nezinhlobonhlobo zemisoco ehlukene.
Okuqukethwe kwe-Fiber: 1 inkomishi kabhontshisi wezinso ophekiwe inikeza amagremu angu-11.3 namagremu angu-100 ka-6.4 amagremu wefayibha.
Bezelye
Okuqukethwe kwe-Fiber: 1 inkomishi kaphizi okuphekiwe inikeza 16.3 amagremu, futhi 100 amagremu inikeza 8.3 amagremu fibre.
Uphizi
UphiziIwumdumba ogcwele izakhamzimba, okuhlanganisa amaminerali namaprotheni.
Okuqukethwe kwe-Fiber: 1 inkomishi kaphizi ophekiwe inikeza 12.5 amagremu kanye 100 amagremu inikeza 7.6 amagremu fibre.
I-Quinoa
I-QuinoaIqukethe zonke izinhlobo zezakhi, amaprotheni, i-magnesium, insimbi, i-zinc, i-potassium nama-antioxidants.
Okuqukethwe kwe-Fiber: 1 inkomishi yequinoa ephekiwe inikeza amagremu angu-1,6 wefayibha.
Oat
OatIngenye yezinhlamvu ezinempilo kakhulu. Iphezulu kakhulu ngamavithamini, amaminerali kanye nama-antioxidants. Iqukethe i-fiber enamandla encibilikayo ebizwa ngokuthi i-beta glucan enezinzuzo ezinkulu kushukela wegazi kanye namazinga e-cholesterol.
Okuqukethwe kwe-Fiber: Amagremu ayi-100 ahlinzeka ngamagremu ayi-10,6 wefiber.
I-Popcorn
I-PopcornIphezulu kakhulu ku-fiber. Kodwa-ke, uma uyiqhumisa ngamafutha engeziwe, okuqukethwe kwefayibha ngeke kubonakale uma kuqhathaniswa nokuqukethwe kwekhalori.
Okuqukethwe kwe-Fiber: Amagremu ayi-100 ahlinzeka ngamagremu ayi-14.5 wefiber.
Um-alimondi
Um-alimondiIphezulu kakhulu ezakhamzimba eziningi, okuhlanganisa amafutha anempilo, uvithamini E, i-manganese ne-magnesium.
Okuqukethwe kwe-Fiber: Amagremu ayi-100 ahlinzeka ngamagremu ayi-12.5 wefiber.
Chia Seed
imbewu ye-chia Inomsoco kakhulu, iqukethe amazinga aphezulu e-magnesium, i-phosphorus, i-calcium ne-magnesium. Mhlawumbe iwumthombo ongcono kakhulu we-fiber.
Okuqukethwe kwe-Fiber: Amagremu ayi-100 ahlinzeka ngamagremu ayi-34,4 wefiber.
Ubhatata
UbhatataKuyimifino yezimpande enenhliziyo futhi emnandi. Iphezulu kakhulu ku-beta carotene, amavithamini B, namaminerali ahlukahlukene.
Okuqukethwe kwe-Fiber: Ubhatata obilisiwe ophakathi (ngaphandle kwekhasi) unikeza amagremu angu-3.8 wefiber.
Ushokoledi omnyama
Ushokoledi omnyamaKungokunye kokudla okumnandi. Igcwele izakhamzimba ngokumangazayo futhi inothile ngama-antioxidants kanye nezakhamzimba ezinomsoco.
Okuqukethwe kwe-Fiber: I-100 amagremu kashokoledi omnyama inikeza amagremu angu-10.9 we-fiber.
Ukudla Okuqukethe I-Soluble Fiber
I-soluble fiber iwuhlobo lwefayibha ethambisa indle futhi idonsele amanzi emathunjini, ikhuthaze ukugeleza kwamathumbu okuvamile.
Kuyasiza ukuzizwa ugcwele isikhathi eside, kunciphisa ukuqunjelwa, kanye kwehlisa i-cholesterol namazinga kashukela egazini.
lapha “Ukudla okune-fiber encibilikayo kakhulu” kanye nokuqukethwe kwe-fiber…
ubhontshisi omnyama
ubhontshisi omnyamaIqukethe i-pectin, uhlobo lwe-fiber encibilikayo efana nenhlaka emanzini. Lokhu kubambezela ukuphuma kwesisu futhi kukwenza uzizwe ugcwele isikhathi eside, kunikeza umzimba isikhathi esengeziwe sokumunca imisoco.
Ubhontshisi omnyama unothe ngamaprotheni nensimbi, uphansi ngama-kilojoule, futhi awunawo amafutha.
Okuqukethwe kwe-fiber encibilikayo: Amagremu angu-129 kabhontshisi omnyama ophekiwe anikeza amagremu angu-5.4 wefayibha encibilikayo.
Amahlumela eBrussels
Siyazi ukuthi amahlumela aseBrussels angumthombo omuhle we-fiber.
I-fiber encibilikayo kumahlumela aseBrussels isetshenziselwa ukondla amagciwane atholakala emathunjini. Lokhu kukhiqiza amavithamini K no-B, kanye nama-acid e-short-chain fatty asekela ulwelwesi lwamathumbu.
Okuqukethwe kwe-fiber encibilikayo: Amagremu angu-78 wezitshalo zaseBrussels ahlinzeka ngamagremu angu-2 wefayibha encibilikayo.
ukwatapheya
Icebile kokubili i-fiber encibilikayo nengancibiliki.
Okuqukethwe kwe-fiber encibilikayo: Uhhafu kakotapheya unamagremu angu-2.1 wefayibha encibilikayo.
Ubhatata
Ubhatata ophakathi nendawo uqukethe cishe amagremu angu-4 efayibha, ingxenye yawo i-fiber encibilikayo. Ubhatata ukusiza ukuthi uzizwe ugcwele ngenxa yokuqukethwe kwawo okuphezulu kwe-fiber encibilikayo.
Okuqukethwe kwe-fiber encibilikayo: I-150 amagremu wamazambane aphekiwe aqukethe i-1.8 amagremu we-fiber encibilikayo.
broccoli
I-Broccoli iwumthombo omuhle we-fiber yokudla, engaphezu kwengxenye yayo encibilikayo.
Inani eliphakeme le-fiber encibilikayo elitholakala ku-broccoli lisekela impilo yamathumbu ngokuphakela amagciwane amahle emathunjini amakhulu. Lawa mabhaktheriya akhiqiza amafutha e-short chain fatty acids njenge-butyrate ne-acetate.
Okuqukethwe kwe-fiber encibilikayo: I-fiber encibilikayo engamagremu angu-92 we-broccoli ephekiwe ingu-1,5 amagremu.
Itheniphu
Itheniphu iyimifino eyizimpande. Umsoco ogcwele kakhulu kule mifino i-potassium, ilandelwa i-calcium, amavithamini C no-K.
Kuhle futhi ekwandiseni ukudla kwe-fiber.
Okuqukethwe kwe-fiber encibilikayo: Amagremu angu-82 wetheniphu ephekiwe ano-1.7 amagremu wefayibha encibilikayo.
ubumpofu
Ipheya eliphakathi nendawo liwumthombo omuhle kakhulu wefayibha, elinamagremu angu-5.5 wefiber content. I-29% yalokhu i-fiber encibilikayo, ifomu layo eliyinhloko yi-pectin.
Ngenxa yokuqukethwe kwayo okuphezulu kwe-fructose ne-sorbitol, i-pear nayo inomphumela we-laxative.
Okuqukethwe kwe-fiber encibilikayo: Ipheya elimaphakathi lino-1,5 amagremu wefayibha encibilikayo.
Ubhontshisi wezinso
Ubhontshisi wezinso ungumthombo omuhle we-fiber encibilikayo, ikakhulukazi okuqukethwe kwe-pectin. Nokho, abanye abantu bangase babe nenkinga yokuyigaya.
Okuqukethwe kwe-fiber encibilikayo: Amagremu angu-133 kabhontshisi wezinso ophekiwe ahlinzeka ngamagremu angu-3 wefayibha encibilikayo.
amakhiwane
Kuyisithelo esinomsoco kakhulu esiqukethe i-calcium, i-magnesium, i-potassium, amavithamini B nezinye izakhi.
Kokubili amakhiwane omisiwe namasha ayimithombo emikhulu ye-fiber encibilikayo, evumela isikhathi esengeziwe sokumuncwa kwezakhi, kubambezele ukuhamba kokudla emathunjini.
Amakhiwane omisiwe nawo asetshenziselwa ukuqeda ukuqunjelwa.
Okuqukethwe kwe-fiber encibilikayo: Amagremu angu-37 wamakhiwane omisiwe ane-1.9 amagremu wefayibha encibilikayo.
Umchamo
I-Nectarine iyi-drupe ekhula ezindaweni ezifudumele nezipholile. Iwumthombo omuhle wamavithamini B, i-potassium ne-vitamin E. Futhi iqukethe izinto ezihlukahlukene ezine-antioxidant.
I-nectarine ephakathi ihlinzeka ngamagremu angu-2.4 wefayibha, engaphezu kwengxenye yayo encibilikayo.
Okuqukethwe kwe-fiber encibilikayo: I-nectarine yosayizi omaphakathi inikeza amagremu angu-1.4 wefayibha encibilikayo.
amabhilikosi
amabhilikosiInama-kilojoule aphansi futhi iwumthombo omuhle wamavithamini A no-C. Amabhilikosi amathathu ahlinzeka ngamagremu angu-2.1 wefayibha, encibilika kakhulu.
Kuyisithelo esisiza ukugaya. Olunye ucwaningo lwathola ukuthi amagundane ayedla i-fiber ephuma kumabhilikosi ayenesisindo esiphezulu sezihlalo kunalawo ayedla i-fiber engancibiliki kuphela.
Okuqukethwe kwe-fiber encibilikayo: Inani le-fiber encibilikayo kumabhilikosi angu-3 ngu-1,4 amagremu.
izaqathe
Izaqathi zinokuqukethwe okuphezulu kwe-beta carotene, enye yayo eguqulwa ibe uvithamini A. Le vithamini isekela impilo yamehlo futhi ibaluleke kakhulu ekuboneni ebusuku.
Okuqukethwe kwe-fiber encibilikayo: Amagremu angu-128 wezaqathi eziphekiwe ane-2.4 amagremu wefayibha encibilikayo.
Elma
I-apula ingenye yezithelo ezidliwa kakhulu emhlabeni.
Iwumthombo omuhle we-pectin, i-fiber encibilikayo, kanye nezinhlobonhlobo zamavithamini namaminerali. i-apula pectinInezinzuzo eziningi zezempilo, okuhlanganisa ingozi encishisiwe yesifo senhliziyo nokusebenza okuthuthukisiwe kwamathumbu.
Okuqukethwe kwe-fiber encibilikayo: I-apula elimaphakathi linegremu elingu-1 le-fiber encibilikayo.
ugwava
ugwavaKuyisithelo esishisayo esitholakala eMexico, eMelika Ephakathi naseNingizimu Melika. I-guava eyodwa iqukethe amagremu angu-30 e-fibre yokudla, cishe u-3% wayo oncibilikayo.
Lesi sithelo siboniswe ukunciphisa ushukela wegazi kanye nenani eliphelele le-cholesterol, i-triglyceride kanye namazinga e-cholesterol e-LDL (embi) kubantu abanempilo. Ngokwengxenye, lokhu kungenxa yokuqukethwe yi-pectin, i-fiber encibilikayo engabambezela ukumuncwa kukashukela.
Okuqukethwe kwe-fiber encibilikayo: Isithelo esingu-1 sikagwava eluhlaza sinikeza amagremu angu-1.1 wefayibha encibilikayo.
Imbewu yefilakisi
Imbewu yefilakisi Ziyimbewu encane ensundu, ephuzi noma esagolide enefiber encibilikayo.
Okuqukethwe kwe-fiber encibilikayo: Isipuni esingu-1 (amagremu angu-14) we-flaxseed inikeza cishe amagremu angu-0.6-1.2 we-fiber encibilikayo.
imbewu ye-sunflower
Imbewu kabhekilanga iyisidlo esinempilo esicebile ngamafutha e-monounsaturated kanye ne-polyunsaturated, amaprotheni, i-magnesium, i-selenium nensimbi.
Okuqukethwe kwe-fiber encibilikayo: Amagremu angu-35 embewu kabhekilanga anikeza igremu elingu-1 le-fiber encibilikayo.
I-Fındık
I-hazelnut iyinadi elicebile ngamafutha angagcwalisiwe, uvithamini E, i-thiamine nensimbi. Ngenxa yokuqukethwe kwawo kwe-fiber encibilikayo, ama-hazelnuts asiza ukunciphisa ingozi yesifo senhliziyo ngokwehlisa i-cholesterol ye-LDL (embi).
Okuqukethwe kwe-fiber encibilikayo: Amagremu angu-34 wama-hazelnut ane-1.1 amagremu we-fiber encibilikayo.
Oat
Ama-oats aqukethe i-beta glucan, uhlobo lwefayibha encibilikayo ehambisana nokwehlisa i-cholesterol ye-LDL (embi) nokugcina ukulawula ushukela egazini.
Cishe amagremu ayi-100 ama-oats omile aqukethe amagremu ayi-10 we-fiber ephelele yokudla. Kulokhu, amagremu angu-3.6 awo angu-5.8 angama-beta glucan awancibiliki futhi amagremu angu-4.2 ayifayibha encibilikayo.
I-Beta glucan iyisakhi esinikeza i-oatmeal ukuthungwa kwayo okukhilimu okuyisici.
Okuqukethwe kwe-fiber encibilikayo: Amagremu angu-233 ama-oats aphekiwe aqukethe amagremu angu-1.9 wefayibha encibilikayo.
Ibhali
Njenge-oats, angumthombo we-fiber beta glucan encibilikayo, enciphisa ingozi yesifo senhliziyo. Ezinye izinhlobo zefiber encibilikayo ebhali i-psyllium, i-pectin, ne-guar gum.
Okuqukethwe kwe-fiber encibilikayo: Amagremu angu-79 ebhali ephekiwe ano-0.8 amagremu wokuqukethwe kwefayibha encibilikayo.
Imibhalo Okufanele Uyifunde
