Faeba ke karolo ea bohlokoa ea phepo e nepahetseng. Melemo ea eona bakeng sa 'mele ea rona e kholo - ho tloha ka sebopeho sa mala a microflora ho theola k'holeseterole le ho thibela stroke. Empa ke bokae ebile ho tsoa mehloling efe moo ho leng molemo ho kenyelletsa fiber lijong tsa hau?
Hobaneng ha re hloka fiber
Ho na le mefuta e meraro ea fiber e bohlokoa molemong oa bophelo ba rona:
Faeba e sa qhalaneng ba ikarabella bakeng sa ho theoa ha litulo, ba thusa ho boloka tšebetso ea mala kamehla, ho khorisa le ho potlakisa ho fetisoa ha lijo ka pampitšana ea meno.
Faeba e qhibilihang sebetsa e le prebiotic, e ts'ehetsang kholo ea libaktheria tse molemo le bophelo bo botle ba ho sila lijo. Li laola li-cholesterol le tsoekere maling. Ntle le moo, faeba e qhibilihang e liehisa ho fetisoa ha lijo ka pampitšana ea meno, e leng se tlatsetsang khora.
Starch e hanyetsanang e sebetsa joalo ka fiber hobane mofuta ona oa starch ha o silehe. E ts'ehetsa bophelo bo botle ba baktheria, e thusa ho laola ho kenella ha tsoekere, e eketsa kutloisiso ea insulin, hape e matlafatsa khora.
Ha re sa fumane fiber e lekaneng, mathata a latelang a ka hlaha:
- ho patoa,
- ho phatloha ha li-anal le li-hemorrhoids,
- tsoekere ea mali,
- maemo a sa pheleng a k'holeseterole,
- botsoa mosebetsing oa tšilo ea lijo,
- ho ruruha le ho rorisa ho tlotsang
- boikutlo bo phahameng ba tlala.
Mehloli e metle ka ho fetisisa ea fiber
Ho lumeloa hore u lokela ho ja bohobe bo bongata, lijo-thollo le pasta e le hore u fumane fiber eo ue hlokang. Leha ho le joalo, tsena hase mehloli e molemo ka ho fetisisa. Na u ne u tseba hore pere e le 'ngoe e na le ligrama tse 6 tsa fiber, halofo ea avocado e na le ligrama tse 6,5, ha lilae tse 'maloa tsa bohobe ba lijo-thollo li na le ligrama tse 4' me karolo e le 'ngoe ea bran e na le ligrama tse 5-7? Ho boleloa hore, litholoana le meroho li phetse hantle eseng feela hobane li na le fiber e ngata - li tletse li-phytonutrients le li-antioxidants.
Ho lumeloa hore batho ba baholo ba lokela ho fumana ligrama tse 25 ho isa ho tse 30 tsa fiber ka letsatsi. Mehloli ea mantlha ke ena eo u lokelang ho e kenyelletsa lijong tsa hau.
Lentile
Halofo ea khalase - ligrama tse 8 tsa fiber
Ke semela se setle sa mohloli oa tšepe 'me se tlatsana hantle le lijo leha e le life.
Linaoa tse tšoeu
Halofo ea senoelo - 9,5 dikgerama tsa fiber
Linaoa tsena tse monate haholo li tsamaea hantle le metsoako e mengata 'me li ka sebelisoa ka sopho, lisalate, li-appetizers, e le thupelo ea mantlha kapa sejana se lehlakoreng.
Linaoa tse ntšo
Halofo ea senoelo - 7,5 dikgerama tsa fiber
Joaloka lentile le limela tse ling, linaoa li ka u thusa ho theola boima ba 'mele le ho loantša mofetše.
Raspberi
1 senoelo - 8 dikgerama tsa fiber
Monokotšoai o monate ebile ke mohloli o moholo oa livithamini le li-antioxidants. Smoothies, salate le lijana tse ling tsa monokotšoai ke likhetho tse ntle bakeng sa li-dessert tse phetseng hantle.
Artichokes
1 artichoke e bohareng - ligrama tse 10 tsa fiber
Li-artichokes ke tse ling tsa mehloli e molemo ka ho fetisisa ea fiber 'musong oa limela 'me hoa makatsa hore ebe ho bonolo ho e lokisa. Leka mokhoa ona oa li-artichokes tse halikiloeng ka konofolo le lemon, mohlala.
Avocado
Halofo ea avocado e mahareng - fiber ea 6,5 gram
Avocado ke lijo tsa 'mankhonthe haholo' me ke mohloli oa mafura a sa hlokehang a mafura a bophelo bo botle. Ho bonolo ho kenya li-avocado phepong e nepahetseng, app ea ka ea mobile e na le lipepe tse bonolo: lisalate, lijo tse bobebe le lijo tsa hoseng tsa avocado.
Pere
1 pere e mahareng - ligrama tse 6 tsa fiber
Lipere ke tlatsetso e monate ho maro, li-cocktails le lisalate tseo u li ratang haholo. Ho joalo le ka liapole le lilamunu, tseo ka 'ngoe li nang le ligrama tse 4 tsa faeba.
Moroalo
1 kopi e phehiloeng chard - 4 dikgerama tsa fiber
Mangold ke e 'ngoe ea lijo tse matlafatsang ka ho fetisisa lefatšeng. Moroho ona o monate oa makhasi a botala bo lefifi o ka ekeletsoa lijana le lero le ngata. Ka tsela, khale e phehiloeng e na le ligrama tse 5 tsa fiber, sipinake le meroho ea beet - ligrama tse 4 ka 'ngoe, le khale - ligrama tse 3.
Limela tsa Brussels
1 kopi ea Brussels e hlaha - ligrama tse 6 tsa fiber
Limela tsa Brussels (kale eo ke e ratang ka ho fetisisa) ke e 'ngoe ea lijo tseo batho ba atisang ho phahamisa linko tsa bona ka tsona. Empa ha e phehiloe hantle, e monate e le kannete! Leka mokhoa ona o bonolo oa konofolo ea Brussels, mohlala. Meroho e meng ea cruciferous e nang le fiber e phahameng e kenyelletsa broccoli (ligrama tse 5 ka ho sebeletsa) le cauliflower (ligrama tse 4). Ka tsela, k'habeche ke ntlo ea polokelo ea li-antioxidants, e etsang hore e be e 'ngoe ea lijo tse molemo ka ho fetisisa.
Lialmonde
30 dikgerama tsa lialmonde - ligrama tse 3 tsa fiber
Lialmonde le linate tse ling li na le ligrama tse 2-4 tsa fiber ha ho sebetsoa. Mang kapa mang a ka khona ho reka linate tse fokolang ka letsoho ka letsatsi. Ntle le moo, ke mohloli o motle oa mafura a phetseng hantle, livithamini le liminerale.
Peo ea chia
Khabapo ea 1 ea peo ea chia - ligrama tse 6 tsa fiber
Chia ke lijo tse ling tse monate haholo. Peo ena, ka lebaka la bokhoni ba eona ba ho fetoha ntho e kang ea gel, e ka theha motheo oa li-dessert tse phetseng hantle le tse matlafatsang. Peo e ngoe hape ke mehloli e metle ea fiber, joalo ka linonyana tsa folaxe (ligrama tse 2 ka khaba) kapa peo ea sesame (kopi ea kotara e na le ligrama tse 4).