txheem
Fiber yog ib qho ntawm cov tseem ceeb tshaj plaws ntawm tib neeg kev noj haus. Nws txo qis roj cholesterol, ntxuav lub cev, tshem tawm cov co toxins, ua kom lub plab zom mov ua haujlwm, thiab pab kom txo qhov hnyav. Cov fiber ntau tsis tawg hauv peb lub cev, yog li nws yog hom whisk rau txhua qhov dhau heev.
Cov zaub mov dab tsi muaj cov tshuaj fiber ntau?
Raspberry thiab blackberries
Ib khob ntawm raspberries muaj 8 grams fiber. Nws tseem ntau tshaj li oat cereal. Hauv cov txiv apples, piv txwv li, tsuas yog 3-4 grams. BlackBerry nyob rau qhov chaw thib ob tom qab raspberry. Tus nqi fiber ntau yog 7 grams toj ib khob.
Taum
Legumes yog cov ntaub ntawv rau ammount ntawm fiber. Taum yog tus thawj coj hauv 100 grams lawv muaj 10 grams fiber.
Tag nrho grain
Cov khoom siv raws li cov hmoov nplej tseem yuav tsum tau ntxiv rau koj cov khoom noj. 100 gram ntawm cov khoom muaj 7 grams fiber ntau.
Xim av txhuv
Feem ntau cov nplua nuj nyob hauv fiber ntau yog cov nplej xim av tsis tau lim - 100 grams ntawm cov khoom muaj 4 grams ntawm fiber. Cov nplej dawb yog lub hauv paus ntawm tsuas yog 2 grams hauv tib tus nqi ntawm cov nplej.
Pistachios
Txhua yam txiv ntoo yog qhov zoo rau khoom noj txom ncauj thiab ntxiv rau qhov yooj yim noj. Tab sis ntawm tus nqi ntawm cov ntsiab lus fiber hauv lawv cov muaj pes tsawg tus thawj coj yog cov pistachios - 3 grams fiber ntau rau 100 grams ntawm cov khoom.
Ci qos
Qos yaj ywm ci hauv qhov cub hauv lawv cov tawv nqaij yog nplua nuj nyob hauv fiber ntau thiab tag nrho cov txiaj ntsig cov hmoov txhuv nplej siab. Yog li koj yuav tsum tau noj cov tawv nqaij ib yam.
Cov noob flax
Cov noob flax muaj cov roj soluble thiab insoluble. Nws tseem yog cov peev txheej ntawm omega-3 fatty acids, lignans - tshuaj uas tiv thaiv kev loj hlob ntawm kev mob qog noj ntshav. Ua ntej siv cov noob yog qhov zoo dua rau zom thiab tom qab ntawd ntxiv rau zaub xam lav lossis kua mis nyeem qaub.
Oatmeal
Oatmeal yog qhov kev xaiv zoo tshaj los pib koj hnub. Nws muaj fiber ntau. Txawm li cas los xij, koj yuav tsum xaiv tsuas yog cov nplej tag nrho uas xav tau ua noj.
Zaub ntsuab
Qhov ntau crispy cov zaub ntsuab, ntau cov fiber lawv muaj. Txawm tias qhov zoo tshaj plaws-saib cov ntoo ntawm cov ntoo ntsuab tuaj yeem yog qhov muaj txiaj ntsig ntawm cov tshuaj tseem ceeb hauv lub cev.
taum pauv
Taum pauv muaj ob hom fiber ntau - soluble thiab insoluble, ua rau lawv cov khoom tshwj xeeb. Nws yog tus thawj coj tsis txheeb, rau 100 grams ntawm cov khoom lag luam muaj 12 gram ntawm cov roj ntsha noj qab nyob zoo.
Ntau txog cov zaub mov muaj fiber ntau, saib hauv kab yeeb yaj kiab hauv qab no:
