2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Npuas yog cov as-ham tseem ceeb heev.
Qhov pom zoo kom noj txhua hnub yog 25 g rau poj niam thiab 38 g rau txiv neej.
Txawm li cas los xij, feem ntau cov neeg tswj kom tau tsuas yog txog 15-17 g ntawm fiber ntau hauv ib hnub.
Yog tias koj xav nce koj cov roj carbon fiber ntau, mus saib cov npe ntawm 20 cov zaub mov muaj fiber ntauuas noj qab nyob zoo thiab txaus siab:
1. Cov Txiv Ntoo (3.1%)
Cov ntsiab lus fiber ntau: 3.1 g ib 100 g pear.
2. Cov Txiv Hmab Ntoo (2%)
Txiv pos nphuab muaj ntau nyob rau hauv cov vitamin C, manganese thiab ntau yam muaj zog antioxidant.
Cov ntsiab lus fiber: 2 g ib 100 g ntawm txiv pos nphuab.
3. Avocado (6.7%)
Avocados muaj ntau ntawm cov vitamin C, potassium, magnesium, vitamin E thiab ntau yam tshuaj vitamins B.
Cov ntsiab lus fiber ntau: 6.7 g ib 100 g avocado.
4. Cov Txiv Apples (2.4%)
Cov ntsiab lus fiber ntau: 2.4 g ib 100 g ntawm txiv apples.
5. Cov Raspberry (6.5%)
Raspberries muaj ntau nyob rau hauv cov vitamin C thiab manganese.
Cov ntsiab lus fiber: 6,5 g ib 100 g ntawm raspberries.
6. Cov Txiv Tsawb (2.6%)
Txiv tsawb yog qhov zoo ntawm cov vitamin C, vitamin B6 thiab potassium.
Cov ntsiab lus fiber ntau: 2.6 g ib 100 g ntawm txiv tsawb.
7. Carrots (2.8%)
Cov zaub ntug hauv av yog cov uas muaj vitamin K, vitamin B6, magnesium thiab beta-carotene - cov tshuaj antioxidant uas tau hloov mus ua vitamin A hauv lub cev.
Cov ntsiab lus fiber ntau: 2.8 g ib 100 g ntawm carrots.
8. Beets (2.8%)
Beets muaj ntau ntawm cov vitamin B9, hlau, tooj liab, manganese thiab potassium.
Cov ntsiab lus fiber ntau: 2.8 g ib 100 g ntawm beets.
9. Zaub cob pob (2.6%)
Zaub cob pob yog nplua nuj nyob rau hauv cov vitamin C, vitamin K, vitamin B9, B vitamins, potassium, hlau thiab manganese.
Cov ntsiab lus fiber ntau: 2.6 g ib 100 g ntawm zaub cob pob.
10. Artichoke (8.6%)
Cov ntsiab lus fiber ntau: 8.6 g ib 100 g ntawm artichokes.
11. Zaub pob qe (2.6%)
Zaub pob qe muaj nplua nuj nyob hauv cov vitamin K, potassium thiab vitamin B9.
Cov ntsiab lus ntawm fiber ntau: 2.6 g ib 100 g ntawm Zaub pob qe.
12. Cov kua txiv (7.9%)
Lentils muaj protein ntau thiab muaj ntau yam as-ham tseem ceeb.
Cov ntsiab lus fiber ntau: 7.9 g ib 100 g ntawm cov roj.
13. Cov Ncuav Qab Zib (7.6%)
Cov ntsiab lus fiber ntau: 7.6 g ib 100 g ntawm chickpeas.
14. Quinoa (2.8%)
Kinota yog nplua nuj nyob hauv cov protein, magnesium, hlau, zinc, potassium thiab antioxidant.
Cov ntsiab lus fiber ntau: 2.8 g ib 100 g ntawm quinoa.
15. Oats (10.6%)
Oats yog cov heev nyob rau hauv cov vitamins, minerals thiab antioxidant.
Cov ntsiab lus fiber ntau: 10.6 g ib 100 g ntawm oats.
16. Paj Kws (14.5%)
Cov ntsiab lus fiber ntau: 14.5 g ib 100 g ntawm paj kws.
17. Almonds (12.5%)
Almonds muaj ntau hauv cov rog zoo, vitamin E, manganese thiab magnesium.
Cov ntsiab lus fiber ntau: 12.5 g ib 100 g ntawm almonds.
18. Chia noob (34.4%)
Cov noob chia muaj cov khoom noj loj ntawm magnesium, phosphorus thiab calcium.
Cov ntsiab lus fiber ntau: 34.4 g ib 100 g ntawm chia noob.
19. Cov qos yaj ywm qab zib (2.5%)
Cov qos yaj ywm qab zib ua tau zoo heev hauv beta-carotene, B vitamins thiab ntau yam minerals.
Cov ntsiab lus fiber: 2.5 g ib 100 g ntawm qab zib qos.
20. Tsaus chocolate (10.9%)
Cov qhob noom xim kasfes dub yog ib qho ntawm cov antioxidant-nplua nuj cov zaub mov ntawm lub ntiaj teb. Tsuas yog nco ntsoov tias koj xaiv chocolate uas muaj cov ntsiab lus cocoa ntawm 70-95%.
Cov ntsiab lus fiber ntau: 10.9 g ib 100 g ntawm chocolate dub.
Pom zoo:
Vim Li Cas Koj Lub Cev Zoo Siab Nrog Kev Noj Cov Zaub Mov Muaj Fiber Ntau
Npuas yog qhov tseem ceeb kawg tsis yog rau kev zom zaub mov xwb tab sis kuj tseem ua rau ib tus neeg noj qab haus huv tag nrho. Lawv txhawb nqa lub plab zom mov, muab cov kab mob muaj txiaj ntsig rau lub plab thiab cov nyuv, ua rau muaj ntau cov txiaj ntsig kev noj qab haus huv.
Muaj Zaub Muaj Fiber Ntau
Npuas , tseem hu ua fiber ntau lossis fiber ntau, yog cov muaj cov carbohydrates uas tsis yws los ntawm lub cev. Cellulose, pectin, mucous tshuaj, gelatin thiab lwm tus tuaj yeem txhais tau tias yog. Lawv tuaj yeem muaj nyob hauv cov txiv hmab txiv ntoo, zaub, cov nplej ntau yam, txiv ntoo thiab noob thiab noob qoob loo.
Cov Zaub Mov Muaj Nplua Nuj Nyob Hauv Fiber - Cov Phooj Ywg Ntawm Peb Txoj Kev Noj Qab Haus Huv
Cereals, legumes, txiv hmab txiv ntoo thiab zaub muaj fiber ntau yam tseem ceeb ntawm kev noj haus. Mov nplej, mov ci, hmoov nplej dawb, ua kom huv cellulose, uas muaj nyob hauv ntau hom qab zib, yog cov zaub mov "tuag" los ntawm cov khoom noj khoom haus pom, vim lawv tau poob ntau ntawm cov khoom noj muaj nyob hauv cov nplej.
Cov Zaub Mov Muaj Calorie Ntau Ntau Twg Yuav Pab Tau Thiab Nws Muaj Teeb Meem
Coob leej ntau tus xav paub yog tias nws muaj peev xwm noj cov zaub mov uas muaj calorie ntau thiab tib lub sijhawm tsis txhawj xeeb txog peb kev noj qab haus huv thiab feem ntau txog peb qhov hnyav. Feem ntau, cov khoom no tsis kim. Ntawm no yog cov npe ntawm qee cov khoom siv zoo nkauj hauv calorie ntau tab sis hauv kev noj qab haus huv:
Noj Ntau Npaum Li Koj Lub Siab Xav Tau Cov Zaub Mov No Thiab Yuag Nrog Dr. Hay Cov Zaub Mov Noj
Nws tsis yog cov khoom noj ua kom koj yuag yuag, tab sis kev noj zaub mov zoo noj uas dhau los thiab muaj npe nrov hauv ntiaj teb. Cov khoom noj muaj txiaj ntsig tsis yog pab ua kom poob phaus nkaus xwb, tabsis tseem yuav zam ntau yam kabmob thiab tseem kom kov yeej cov twb dhau los lawm.
