2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Fiber txo cov ntshav qabzib hauv lub cev, tiv thaiv cov ntshav qab zib thiab kab mob plawv, pab txo cov cholesterol. Nov yog qee cov khoom lag luam uas muaj fiber ntau:
Avocado
Sprinkled nrog me ntsis hiav txwv ntsev los yog guacamole, avocado muaj ntau yam ntawm potassium, vitamin K, vitamin E, magnesium. 200 g ntawm avocados muaj qhov nruab nrab li ntawm 13 g ntawm fiber. Thiab yog tias koj nyiam qhov khoom qab zib - kis avocado me ntsis ntawm cov khaub noom wholemeal thiab koj ua tiav!
Artichoke
Ib qho loj artichoke (li 162 grams) muaj kwv yees li 9 gram ntawm fiber. Thiab nrog tsuas yog 17 grams ntawm carbs tag nrho, nws yog qhov kev xaiv zoo, tsis hais nyob hauv stew lossis zaub xam lav.
Taum dub
Ib khob taum dub (li 194 grams) muaj qhov nruab nrab ntawm 30 g ntawm fiber. Thiab nws tseem yog ib qho kev xaiv zoo rau cov qab kua txob qab Mev!
Chia noob
Cov noob Chia tau zoo nyob rau hauv cov khoom noj ntsuab, ntsuab txiv ntoo ntsuab, txaij rau ci nqaij thiab hauv cov ntses. Ntxiv nrog rau kev nplua nuj nyob hauv omega-3 fatty acids, tsuas yog 2 tbsp. Chia cov noob yuav ntxiv 10 gram ntawm cov fiber ntau rau koj cov kev noj haus (thiab tsuas yog 2 ntau grams ntawm cov carbohydrates tsis muaj fiber ntau, ua rau lawv zoo rau kev noj cov zaub mov tsis muaj carb tsawg).
Cauliflower
Los ntawm lub taub hau me me lossis 265 gram ntawm zaub pob paj koj yuav tau txais 5 grams fiber. Nws yog qhov hloov zoo rau mov nplej thiab yog lub lauj kaub zoo meej.
Laj Sab
Plaub dia flaxseed muaj 8 grams ntawm fiber ntau nrog rau cov txiaj ntsig zoo li ntshav muaj ntshav nyob thiab ntshav muaj roj tsawg. Sprinkle rau ntawm cov zaub xam lav tshiab lossis noj thaum sawv ntxov nrog yogurt.
Psyllium
Nrog 5 gram ntawm fiber ntau rau ib me nyuam diav, psyllium yog yooj yim yaj nyob rau hauv dej thiab muaj nyob rau hauv tsiav tshuaj. Sib tov nws nrog ob peb dia txiv laum huab xeeb thiab nyob zoo!
Pom zoo:
Cov Khoom Noj Muaj Nplua Nuj Nyob Hauv Fiber
Koj xav sau ntxiv fiber ntau rau cov khoom noj koj puas yog Fiber ntau, nrog rau kev haus dej kom txaus, txav mus sai thiab kuj yooj yim hauv koj txoj hnyuv thiab pab nws ua haujlwm kom raug. Kev noj haus muaj fiber ntau kuj tseem tuaj yeem pab txo qis kev pheej hmoo ntawm kab mob plawv thiab ntshav qab zib.
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 Khoom Lag Luam Nplua Nuj Nyob Hauv Cov Vitamins Feem Ntau
Peb lub cev xav tau ntau yam khoom siv kom muaj lub luag haujlwm zoo. Cov vitamins, cov zaub mov thiab tshuaj tua kab mob antioxidant, uas saib xyuas kev noj qab haus huv thiab kev ua haujlwm ntawm lub cev, tuaj yeem muab cov khoom neeg tsim, nrog rau cov khoom noj ntxiv.
Nyuj Cov Kua Mis Muaj Nplua Nuj Nyob Hauv Cov Vitamin D Dua Li Cov Yaj Cov Kua Mis
Ntau yam ua rau cov neeg xav ntau thiab ntau tus neeg haus mis tsis yog nyuj - mis tshis, yaj, almond, ua los ntawm cov kua qaub thiab lwm tus. Cov laj thawj feem ntau tsis haum mis nyuj nyob rau hauv niam cov kua mis lossis nyiam lwm yam qab li cov khoom muab mis nyuj muaj.
Zaub Muaj Nplua Nuj Nyob Hauv Fiber
Cov zaub ntsuab muaj qhov muaj txiaj ntsig zoo ntawm fiber ntau, lossis lub npe hu ua fiber ntau, ntxiv rau kev nplua nuj ntawm cov vitamins, minerals thiab antioxidant uas pab tswj kev noj qab haus huv lub cev. Txhawm rau txhim kho koj txoj kev noj qab haus huv tag nrho thiab tswj kev zoo nkauj lub cev, noj zaub kom muaj fiber ntau.
