Umlobi: Charles Brown
Usuku Lokudalwa: 5 Ufebhuwari 2021
Ukuvuselela Usuku: 23 Unovemba 2024
Anonim
20+ No Carb Foods With No Sugar (80+ Low Carb Foods) Your Ultimate Keto Food Guide
Ividiyo: 20+ No Carb Foods With No Sugar (80+ Low Carb Foods) Your Ultimate Keto Food Guide

-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:

IzitheloUbuningi bezintamboAmakholori
Ukhukhunathi ongahluziwe5.4 g406 kcal
Guava5.3 g41 kcal
Jambo5.1 g27 kcal
UTamarind5.1 g242 kcal
Isithelo sesifiso3.3 g52 kcal
Ibhanana3.1 g104 kcal
Amajikijolo3.1 g43 kcal

Ukwatapheya


3.0 g114 kcal
i-Mango2.9 g59 kcal
I-Acai pulp, ngaphandle koshukela2.6 g58 kcal
I-Papaya2.3 gI-45 kcal
IPENTSHISI2.3 g44 kcal
Ipheya2.2 g47 kcal
I-Apple enekhasi2.1 g64 kcal
Ilamuna2.1 g31 kcal
ijikijolo2.0 g34 kcal
ipulamu1.9 g41 kcal
Graviola1.9 g62 kcal
iwolintshi1.8 g48 kcal
IsiTangerine1.7 g44 kcal
Khaki1.5 g65 kcal
Uphayinaphu1.2 g48 kcal
I-Melon0.9 g30 kcal
Amagilebhisi0.9 g53 kcal
ikhabe0.3 g26 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.

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