Mukati
Fiber ndeimwe yezvinhu zvakakosha zvekudya kwevanhu. Inodzikisa cholesterol, inochenesa muviri, inobvisa chepfu, inogadzirisa ura, uye inobatsira kudzikisa huremu. Fiber haina kuputswa mumuviri wedu, saka irwo rudzi rwe whisk kune ese akawandisa.
Ndezvipi zvekudya zvine fiber yakawanda?
Raspberries uye mabheribheri
Mukombe we raspberries une 8 gramu ye fiber. Izvo zvakatodarika oat cereal. Mune maapuro, semuenzaniso, chete magiramu 3-4. BlackBerry iri panzvimbo yechipiri mushure mejasiperi. Huwandu hwefibre ndiwo magiramu manomwe paKapu.
Nyemba
Mbesa dziri pakati pezvinyorwa zvemamota e fiber. Bhinzi ndiyo inotungamira mumagiramu zana iine magiramu gumi efaibha.
Zviyo zvese
Zvigadzirwa zvinoenderana nezviyo zvakakwana zvinofanirwa kuwedzerwa kune chako chikafu. 100 magiramu echigadzirwa ane magiramu manomwe efaera.
Brown rice
Vazhinji vakapfuma mu fiber ndeisina kutsanangurwa brown mupunga - 100 magiramu echigadzirwa ane mana magiramu e fiber. Mucheka muchena ndiko kunobva magiramu maviri chete muuwandu hwakaenzana hwezviyo.
Pistachios
Chero nzungu dzakanaka kunwa uye kuwedzerwa kuchikafu chekutanga. Asi pane huwandu hwefibisi yezvinhu mune yavo vatungamiriri mapistachios - 3 magiramu efaibha pa100 gramu yechigadzirwa.
Mbatata yakabikwa
Mbatatisi dzakabikwa muchoto mumatehwe avo dzakapfuma mu fiber uye yakazara inobatsira starch. Saka iwe unofanirwa kudya ganda zvakare.
Mbeu dzefilakisi
Mbeu yeflakisi ine fiber yakasungika uye isingasvike. Ichowo chitubu che omega-3 fatty acids, lignans - zvinhu zvinodzivirira kukura kwekenza. Pamberi pekushandisa mhodzi zviri nani kukuya wobva wawedzera kune saradhi kana yogati.
Oatmeal
Oatmeal ndiyo yakanyanya kunaka sarudzo yekutanga zuva rako. Iine fiber yakawanda. Nekudaro, iwe unofanirwa kusarudza zviyo chete zviyo zvinoda kubika.
Greens
Kunyanya crispy iyo magidhi iri, iyo yakawanda fiber yavanayo. Kunyangwe iyo yakajairika-inotaridzika sprig yegreenery inogona kuve yakakosha sosi yezvinhu zvakakosha zvemuviri zvinhu.
Soybeans
Soyibeans ine mhando mbiri dzefibre - inogadziriswa uye isina kunyungudika, ichivaita chigadzirwa chakasiyana. Iye ndiye mutungamiri asina kupokana, kune magiramu zana echigadzirwa ane magiramu gumi nemaviri efaera dzakagwinya.
Zvizhinji nezve zvekudya zvine fiber, tarisa muvhidhiyo pazasi:
