Izithelo ezingama-25 ezicebile nge-fiber
-Delile
Izithelo zingumthombo omuhle we-fiber encibilikayo nengancibiliki, ekhulisa ukusutha ngokunciphisa isifiso sokudla, ngoba zakha ijeli esiswini, ngaphezu kokukhulisa ikhekhe lezindle nokulwa nokuqunjelwa, kufaka phakathi ukuvimbela umdlavuza wamathumbu.
Ukwazi inani nohlobo lwefayibha ekudleni akusizi nje ukunciphisa isisindo nokugcina isisu sakho silawulwa, kusiza nokuvikela nokwelapha ama-hemorrhoid, ukulawula isifo sikashukela nokugcina isikhumba sakho singenazo izinduna.
Okuqukethwe kwe-fiber ezithelweni
Ukulungisa isaladi lezithelo eline-fiber esiza ekunciphiseni isisindo, vele ukhethe leyo oyithanda kakhulu etafuleni elingezansi, unikeze okuthandayo izithelo ezinama-calories amancane.
Ithebula elilandelayo likhombisa inani le-fiber nama-calories akhona ngamagremu ayi-100 ezithelo:
| Izithelo | Ubuningi bezintambo | Amakholori |
| Ukhukhunathi ongahluziwe | 5.4 g | 406 kcal |
| Guava | 5.3 g | 41 kcal |
| Jambo | 5.1 g | 27 kcal |
| UTamarind | 5.1 g | 242 kcal |
| Isithelo sesifiso | 3.3 g | 52 kcal |
| Ibhanana | 3.1 g | 104 kcal |
| Amajikijolo | 3.1 g | 43 kcal |
Ukwatapheya | 3.0 g | 114 kcal |
| i-Mango | 2.9 g | 59 kcal |
| I-Acai pulp, ngaphandle koshukela | 2.6 g | 58 kcal |
| I-Papaya | 2.3 g | I-45 kcal |
| IPENTSHISI | 2.3 g | 44 kcal |
| Ipheya | 2.2 g | 47 kcal |
| I-Apple enekhasi | 2.1 g | 64 kcal |
| Ilamuna | 2.1 g | 31 kcal |
| ijikijolo | 2.0 g | 34 kcal |
| ipulamu | 1.9 g | 41 kcal |
| Graviola | 1.9 g | 62 kcal |
| iwolintshi | 1.8 g | 48 kcal |
| IsiTangerine | 1.7 g | 44 kcal |
| Khaki | 1.5 g | 65 kcal |
| Uphayinaphu | 1.2 g | 48 kcal |
| I-Melon | 0.9 g | 30 kcal |
| Amagilebhisi | 0.9 g | 53 kcal |
| ikhabe | 0.3 g | 26 kcal |
Izithelo nazo zicebile ngamavithamini namaminerali ahlukahlukene asebenza njengama-antioxidants kanye nama-anti-inflammatories, enza ngcono imetabolism futhi anciphise umzimba, ngoba, ngokuvamile, unamanzi amaningi.
Inani elinconyiwe le-fiber
Izincomo zokusetshenziswa kwe-fiber nsuku zonke ziyahlukahluka kuye ngobudala nobulili, njengoba kukhonjisiwe ngezansi:
- Izingane zika Iminyaka engu-1-3: 19 g
- Izingane zika Iminyaka 4-8: 25 g
- Abafana abavela Iminyaka 9-13: 31 g
- Abafana abavela 14-18 iminyaka: 38 g
- Amantombazane avela Iminyaka 9-18: 26 g
- Amadoda we Iminyaka 19-50: 35 g
- Abesifazane be Iminyaka 19-50: 25 g
- Amadoda ane iminyaka engaphezu kwengu-50: 30 g
- Abesifazane abane iminyaka engaphezu kwengu-50: 21 g
Azikho izincomo ze-fiber ezinganeni ezingaphansi konyaka owodwa, ngoba ukudla kwazo kwenziwa kakhulu ngobisi nezithelo, imifino nenyama egayiwe noma egayiwe.
Bheka ezinye izithelo ezikusiza ukunciphisa umzimba:
Funda Namuhla
Ngabe i-Medicare Ikhava Ukwelashwa Kwezempilo Yengqondo?
