11 cov zaub mov muaj fiber ntau

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Npaj cov paj kws, taum, thiab raspberries.

Dab tsi yog fiber ntau thiab yog vim li cas nws xav tau

Kev noj zaub mov fiber ntau: Qhov tseem ceeb rau kev noj zaub mov noj qab haus huv yog hom zaub mov noj fiber ntau. Cov khoom noj no muaj qhov peculiarity: peb tuaj yeem noj tau, tab sis peb tsis tuaj yeem zom txog lub luag haujlwm ntawm cov khoom noj fiber ntau hauv cov khoom noj. Yog li ntawd, fiber ntau dhau los ntawm txoj hnyuv. Tab sis ntawm txoj kev nws ua ntau yam tseem ceeb:

• ua raws li qhov chaw yug me nyuam rau cov kab mob hauv txoj hnyuv;
• pab txo qis "phem" cholesterol;
• pab tswj ntshav qab zib;
• absorbs thiab tshem tawm digestive by-products thiab dej ntau dhau (tiv thaiv raws plab);
• txhim kho txoj hnyuv motility, vim tias cov quav mos yog tsim (tiv thaiv cem quav);
• txo cov kev pheej hmoo ntawm kev tsim cov kab mob xws li hemorrhoids, diverticulitis thiab mob qog noj ntshav.

Feem ntau, cov kws kho mob yog categorical: coarse dietary fiber yuav tsum muaj nyob rau hauv cov zaub mov ntawm txhua tus neeg.

Yuav kom noj qab haus huv, txiv neej xav tau 38 grams fiber ntau ib hnub.

Peb tau muab tso ua ke ib daim ntawv teev npe ntawm 19 Cov Khoom Noj Muaj fiber ntau - Qee qhov yuav ua rau koj xav tsis thoob! uas yooj yim, yooj yim thiab deliciously npog koj txhua hnub xav tau kev noj haus fiber ntau tseem ceeb.

Cov zaub mov twg muaj fiber ntau

1. Bran

Tej zaum qhov nto moo tshaj plaws ntawm fiber ntau. 100 g ntawm raw oat bran muaj txog 15 g ntawm kev noj qab haus huv fiber ntau, los yog li ib nrab ntawm cov nqi ntawm Oat bran, raw. Thiab qhov ntawd yog ib qho ntxiv. Minus: koj tsis noj ntau bran.

Lawv raug pom zoo kom ntxiv rau kefir thiab yogurt, sprinkled nrog zaub xam lav, thiab ua noj muffins. Tab sis nyob rau hauv txhua daim ntawv qhia, peb tab tom tham txog 1-2 tablespoons bran, uas yog, txog ib qhov loj ntawm tsis pub tshaj 10 g.

Txawm li cas los xij, bran kuj tuaj yeem siv los ua zaub mov ywj pheej - piv txwv li, los ntawm steaming lawv nrog dej kub. Cov khoom noj fiber ntau yuav nqus cov kua, o, thiab nce ntim. Yog li ntawd, 100 g ntawm bran siav yuav muab rau koj nrog 2.6 g ntawm Oat bran, siav.

2. Bulgur

Muaj ntau fiber ntau nyob rau hauv siav bulgur tshaj nyob rau hauv steamed bran - 4.5 Bulgur, siav g ib 100 g ntawm porridge. Nyob rau tib lub sijhawm, bulgur, tsis zoo li bran, tuaj yeem dhau los ua lub hauv paus zoo rau cov tais diav - piv txwv li, pilaf, risotto lossis zaub xam lav hearty.

3. Roasted sunflower noob

Los ntawm 100 grams ntawm roasted thiab shelled sunflower noob, koj tau txais ib qho impressive 8, 6 Noob, sunflower noob kernels, qhuav grams fiber. Sunflower noob yog ib qho khoom noj txom ncauj zoo, thiab 100 g tau noj sai sai. Lawv tuaj yeem muab ntxiv rau cov zaub nyoos thiab cov khoom ci.

Nws yog noteworthy tias sunflower kernels yog deb ntawm cov ntaub ntawv tuav rau cov ntsiab lus ntawm noj fiber ntau ntawm cov noob. Piv txwv li, hauv cov noob flax, fiber ntau feem ntau yog 27, 3 Noob, flaxseed g ib 100 g, uas yog, ib koob piv rau cov qauv niaj hnub.

4. Pistachios

Nyob rau hauv 100 g ntawm peeled pistachios - 10, 3 Ceev, pistachio ceev, raw g ntawm fiber. Tsis tas li ntawd, cov txiv ntoo no yog qhov zoo tshaj plaws ntawm cov protein: tib 100 g muaj txog li ib nrab ntawm nws cov nqi txhua hnub.

5. Txiv duaj

100 g ntawm pears muaj pears, raw [xws li USDA khoom noj khoom haus A435], txog 3 g ntawm fiber. Qhov no tsis yog ntau, tab sis pear yog cua thiab yooj yim ntxiv rau kev noj haus. Cov txiv hmab txiv ntoo tuaj yeem noj ua khoom noj txom ncauj, ntxiv rau cov zaub nyoos, lossis siv ua khoom qab zib. Qhov tseem ceeb tshaj plaws yog tsis tshem tawm cov tev ntawm pear: nws yog nyob rau hauv nws tias tsov ntxhuav feem ntawm fiber yog concentrated.

6. Kua txiv

100 g ntawm txiv apples yuav muab 2.5 g ntawm kev noj haus fiber ntau, raw, nrog rau daim tawv nqaij. Ntxiv mus, raws li nyob rau hauv cov ntaub ntawv ntawm pears, feem ntau fiber ntau nyob rau hauv lub tev, yog li ntawd apples yog zoo tshaj plaws noj unpeeled.

7. Taum

100 g ntawm cov taum dub nyoos muaj fiber ntau dua li cov nplej nyoos - 15, 2 taum, dub, cov noob paub tab, g nyoos g. Thaum lub sijhawm ua noj, qee qhov poob, thiab cov taum ua tiav muaj 8, 7 Taum dub, cov noob laus., siav, boiled, tsis muaj ntsev g noj fiber ntau rau 100 g.

Legumes yog ib qho yooj yim los muab tso rau hauv koj cov zaub mov. Lawv yog cov qab thiab tuaj yeem ua zaub mov ib leeg lossis ib sab zaub mov, lossis ua zaub mov ntxiv rau zaub kua zaub thiab zaub xam lav.

8. Prunes

100 g ntawm pulp ntawm cov txiv hmab txiv ntoo qhuav no muaj 7, 1 Plums, qhuav (prunes), uncooked g ntawm fiber. Thiab tseem prunes yog ib qho tseem ceeb ntawm cov vitamin K, uas yog lub luag hauj lwm rau cov ntshav txhaws, vascular zog thiab pob txha loj hlob. Nws yog txaus noj tsuas yog 150 g kom tau txais cov vitamins txhua hnub.

9. paj kws

Cov khoom noj ceev no kuj muaj fiber ntau: 14.5 khoom noj txom ncauj, paj kws, cua-popped grams ntawm fiber ntau noj ib 100 grams paj kws. Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm koj cov khoom noj txom ncauj, xaiv cov kev xaiv yam tsis muaj qab zib icing lossis qab ntsev.

10. Avocado

Cia peb khaws nws luv luv: txog 10 Avocados, nyoos, txhua hom kev lag luam ntawm fiber ntau rau cov txiv hmab txiv ntoo nruab nrab. Los yog, nyob rau hauv cov nqe lus ntawm tus qauv tooj, 6, 7 g ntawm kev noj haus fiber ntau ib 100 g. Avocado-bran qhaub cij yuav tsum twv yuav raug hu ntxiv rau cov khoom noj.

11. Raspberry

Mos raspberries uas yaj hauv koj lub qhov ncauj yog qhov nyuaj rau xav tias lawv yuav nplua nuj nyob rau hauv coarse noj fiber ntau. Txawm li cas los xij, raws li: 6.5 Raspberries, nyoos grams fiber ntau ib 100 grams tshiab berries. Thiab nyob rau hauv tag nrho cov kev nplua nuj no, tsuas yog 50 calorie ntau ntau - npau suav rau cov neeg uas nrhiav kev los tswj qhov hnyav.