Wepamusoro makumi maviri Zvekudya Zvakakwira mu Soluble Fiber

Zvemukati

• 1. Bhinzi nhema
• 2. Lima bhinzi
• 3. Brussels inomera
• 4. Makotapeya
• 5. Mbatatisi
• 6. Broccoli
• 7. Turnips
• 8. Pears
• 9. Hutsvo hwetsvo
• 10. Maonde
• 11. Nectarines
• 12. Maapurikoti
• 13. Makarotsi
• 14. Maapuro
• 15. Guavas
• 16. Mbeu yeflakisi
• 17. Mbeu yezuva
• 18. Nzungu
• 19. Oats
• 20. Bhari
• Chinokosha

Chikafu fiber ndiyo makabhohaidhiretsi ari muzvirimwa izvo muviri wako usingakwanise kugaya.

Kunyangwe zvichikosha kumatumbu ako uye hutano hwakazara, vanhu vazhinji havasvike pane zvakakurudzirwa zvemazuva ese zviyero (RDA) zve25 uye 38 magiramu evakadzi nevarume, zvichiteerana (1,).

Ese ari maviri soluble uye isina insububle fiber anobatsira kuwedzeredza zvituru zvako uye anogona kushandiswa sosi yekudya yemabhakitiriya akanaka mumatumbu ako makuru.

Fibha inogadziriswa inokwevera mvura muura hwako, iyo inorerutsira zvituru zvako uye inotsigira kugara uchiita ura.

Izvo hazvingokubatsire chete kuti unzwe uzere uye zvinoderedza kuzvimbirwa asi zvinogona zvakare kudzikisa cholesterol yako uye neshuga yeropa ().

Heano makumi maviri ezvokudya zvine hutano zvakakwirira mune yakasviba fiber.

1. Bhinzi nhema

Nyemba nhema haisiri chete nzira huru yekupa yako madhishi dhayamunyama nyowani asiwo inoshamisa sosi ye fiber.

Imwe kapu (172 gramu) inorongedza magiramu gumi nemashanu, zvinova zvinodyiwa nemunhu wepakati pazuva, kana 40-60% yeRDA yevakuru (, 4).

Nyemba nhema dzine pectin, chimiro cheyakagadziriswa fiber inova gummy-senge mumvura. Izvi zvinogona kunonoka kubuda mudumbu uye kuita kuti unzwe kuzere kwenguva yakareba, zvichipa muviri wako nguva yakawanda yekumwa manyuturiyumu ().

Bhinzi nhema zvakare dzakapfuma muprotein nesimbi, dzakaderera mumacalorie, uye dzinenge dzisina mafuta (4).

Soluble faibha zvemukati: 5.4 magiramu pamakota matatu ekombe (129 gramu) yebhinzi nhema yakabikwa (6).

2. Lima bhinzi

Lima bhinzi, inozivikanwawo seye bhinzi bhinzi, yakakura, yakati sandara, greenish-chena bhinzi.

Izvo zvinowanzo zvine carbs uye mapuroteni, pamwe nemafuta mashoma.

Iwo akaderera muhuwandu hwakazara hwekudya kupfuura bhinzi nhema, asi yavo yakasungunuka faibha zvemukati zvakada kufanana. Lima bhinzi zvakare ine yakasungunuka fiber pectin, iyo inosanganisirwa nekuderedzwa kweshuga eropa spikes mushure mekudya ().

Mbesa dzakasvibirira dzemarima dzine chepfu kana dzakatsvuka uye dzinofanira kunyoroveswa nekubikwa usati wadzidya (7).

Soluble faibha zvemukati: 5.3 magiramu pamakota matatu-mukombe (128 gramu) yemarima bhinzi (6).

3. Brussels inomera

Nyika inogona kuve yakakamurwa kuva vanoda Brussels vanomera uye vanovenga, asi chero divi rauri, hazvirambike kuti uyu muriwo wakazara mavitamini nemamineral, pamwe neakasiyana-siyana anorwisa kenza.

Uyezve, zvinomera zveBrussels zvinopa sosi huru, ine magiramu mana pamukombe (156 gramu) (8).

Iyo fiber inogadzikana muBrussels inomera inogona kushandiswa kupa inobatsira gut mabhakitiriya. Izvi zvinogadzira vhitamini K uye B mavitamini, pamwe neepfupi-cheni mafuta acids anotsigira ako gut gira.

Soluble faibha zvemukati: 2 gramu pahafu yehafu kapu (78 gramu) yeBrussels inomera (6).

4. Makotapeya

Avocados anobva kuMexico asi akawana mukurumbira pasirese.

Haas avocados ndiyo mhando yakajairika. Ivo sosi yakanakisa yemafuta emonounsaturated, potasium, vhitamini E, uye fiber yekudya.

Imwe avocado inorongedza 13.5 gramu e fiber yekudya. Nekudaro, imwechete inoshumira - kana chetatu chemuchero - inopa nezve 4.5 magiramu, 1.4 ayo ari soluble (9,).

Akapfuma mune ese soluble uye isina insububle fiber, avocado inonyatso kumira mune izvi nyaya.

Inofananidzwa nezvimwe zvakakurumbira fiber zvinyorwa, zvine zvakaderera zviyero zvemishonga inouraya phytate uye oxalate, iyo inogona kudzikisa kunwa kwemamineral ().

Soluble faibha zvemukati: 2.1 gramu pahafu-imwe yekotapeya (6).

5. Mbatatisi

Mbatatisi yakakwira mu potassium, beta carotene, mavitamini B, uye fiber. Imwe chete mbatatisi iri pakati nepakati inotakura zvinopfuura mazana mana kubva muzana zveReferensi Yemazuva Ose (RDI) yevhitamini A (12).

Zvakare, mbatatisi yepakati ine anenge magiramu mana efaibha, ingangoita hafu yacho inonyungudika (12).

Naizvozvo, mbatatisi inogona kubatsira zvakanyanya kune yako yakazara soluble fiber yaunodya.

Soluble fiber inogona kuve yakakosha kune huremu manejimendi. Kunyanya kwayo yaunodya, ndiko kukuru kuburitswa kwehomba-satiety mahormone, ayo anogona kubatsira kudzikisira kudya kwako kwese ().

Soluble faibha zvemukati: 1.8 gramu pahafu yehafu kapu (150 gramu) yetaputi yakabikwa (6).

6. Broccoli

Broccoli ndeye cruciferous miriwo inokura mushe mwaka unotonhorera. Inowanzo kuve yakasvibira yakasviba, asi iwe unogona zvakare kuwana mhando dzepepuru.

Iine vhitamini K yakawanda, iyo inobatsira ropa rako kugwamba, uye yakanaka folate, potasium, uye vhitamini C. Iyo zvakare ine antioxidant uye anticancer zvivakwa (14,).

Broccoli isosi yakanaka ye fiber yekudya, ine 2.6 gramu pa3,5 ounces (100 gramu), inopfuura hafu yacho inogadzikana (14).

Iyo yakawandisa huwandu hweyakagadziriswa fiber mune broccoli inogona kutsigira yako gut gut nekupa chikafu chakanaka bhakitiriya mumatumbo ako makuru. Aya mabhakitiriya anogadzira anobatsira epfupi-cheni mafuta acids, senge butyrate uye acetate.

Soluble faibha zvemukati: 1.5 gramu pahafu yehafu kapu (92 gramu) ye broccoli yakabikwa (6).

7. Turnips

Turnips midzi midzi. Mhando hombe dzinowanzopihwa zvipfuyo, asi iwo madiki mhando kuwedzera kukuru kuchikafu chako.

Chikafu chinonyanya kuwanda mu turnips is potasium, ichiteverwa ne calcium nemavitamini C uye K (16).

Iwo zvakare akakosha ekumisikidza yako fiber yekudyiwa - 1 mukombe mapaketi mashanu magiramu efaera, 3.4 ayo ari soluble (6, 16).

Soluble faibha zvemukati: 1.7 gramu pahafu yehafu kapu (82 gramu) yetipips yakabikwa (6).

8. Pears

Mapeya anopenga uye anozorodza uye anoshanda seyakanaka sosi yevhitamini C, potasium, uye akasiyana antioxidants ().

Uyezve, iwo sosi yakanaka kwazvo yefaera, ine magiramu 5.5 mune muchero wepakati nepakati. Soluble fiber inopa 29% yeiyo yakazara yezvikafu fiber zvemukati zvemapeya, fomu huru iri pectin (, 18).

Nekuda kwavo kwakanyanya fructose uye sorbitol zvirimo, mapeya dzimwe nguva anogona kuve nerevheti mhedzisiro. Kana iwe uchirwara neyakagumbuka ura chirwere (IBS), ungangoda kuenzanisa yako yaunodya ().

Soluble faibha zvemukati: 1.5 gramu pairi yepakati-saizi peya (6).

9. Hutsvo hwetsvo

Hunhu hwavo hunhu hwakapa bhinzi yeitsvo zita ravo.

Icho chinhu chakakosha mune chili con carne uye sosi huru yekudya fiber, yakaoma carbs, uye mapuroteni. Iwo zvakare anenge asina-mafuta uye ane imwe calcium nesimbi (19).

Itsvo bhinzi ndiyo yakanaka sosi inosungunuka fiber, kunyanya pectin.

Zvisinei, vamwe vanhu vanoona bhinzi yakaoma kugaya. Kana zvirizvo zviriko kwauri, tanga kuwedzera yako itsvo bhinzi kudya zvishoma nezvishoma kuti urege kudzimba.

Soluble faibha zvemukati: 3 magiramu pamakota matatu ekota (133 gramu) yebhinzi yakabikwa (6).

10. Maonde

Maonde aive emumwe wemiti yekutanga kurimwa munhoroondo yevanhu.

Izvo zvine hutano hwakanyanya, zvine calcium, magnesium, potasium, B mavitamini, uye zvimwe zvinovaka muviri.

Ose maonde akaomeswa uye matsva ndiwo manyuko efaibha inosungunuka, iyo inononoka kufamba kwechikafu kuburikidza nematumbu ako, ichibvumira yakawanda nguva yekudyiwa kwehutano ().

Zvichienderana neanecdotal humbowo, maonde akaomeswa ave achishandiswa senzira yekurapa kudzikisira kupatira kwemakore. Nepo imwe ongororo yakawana kuti muonde unama unovandudza ura kufamba mune imbwa dzakazvimbirwa, kutsvagisa kwevanhu-kushomeka ().

Soluble faibha zvemukati: 1.9 gramu pahafu-yechina mukombe (37 gramu) emaonde akaomeswa (6).

11. Nectarines

Nectarines michero yematombo inokura munzvimbo dzinodziya, dzakadzikama. Ivo vakafanana nemapichisi, asi havana hunhu hwakafanana ganda.

Iwo mabviro akanaka eB mavitamini, potasium, uye vhitamini E.Zvezve, zvine zvinhu zvakasiyana zvine antioxidant zvivakwa (22,).

Imwe nectarine iri pakati nepakati ine 2.4 gramu yefibre, inopfuura hafu yacho inogadzikana (6, 22).

Soluble faibha zvemukati: 1.4 gramu nectarine iri pakati nepakati (6).

12. Maapurikoti

Maapurikoti idiki, michero inotapira iyo inoratidzika muvara kubva yeyero kuenda kuorenji, pamwe neapo neapo tsvuku tinge.

Iwo akadzika macalorie uye yakanaka sosi yemavitamini A uye C (24).

Matatu maapurikoti anopa 2.1 magiramu e fiber, mazhinji acho ari soluble (6, 24).

MuAsia, maapurikoti ave achishandiswa mukurapa kwevanhu kwemakore, uye zvinofungidzirwa kuti vanogona kudzivirira vanhu kubva kuchirwere chemwoyo ().

Dzinogona zvakare kubatsira kugaya. Imwe ongororo yakawana kuti mbeva dzinodya faibha kubva kumaapricots dzaive nezvikwiriso zvakakwirira pane avo vakagashira fiber isina insoluble yega ().

Soluble faibha zvemukati: 1.4 gramu pa3 apricots (6).

13. Makarotsi

Makarotsi ndeimwe yemiriwo inozivikanwa uye inonaka paPasi.

Yakabikwa kana kubikwa, makarotsi chinhu chakakosha mune akawanda mapepeti, asi anogona zvakare kukwirwa musaradhi kana kushandiswa kugadzira mashupika senge karoti keke.

Nechikonzero chakanaka, iwe unogona kunge wakaudzwa semucheche kuti udye karoti kuti ikubatsire kuona murima.

Makarotsi akazara ne beta carotene, mamwe acho anoshandurwa kuita vhitamini A. Iyi vhitamini inotsigira maziso ako uye inonyanya kukosha pakuona kwehusiku ().

Imwe kapu (128 gramu) yemakarotsi akachekwa ane 4.6 gramu yefayeti yezvikafu, 2.4 ayo anogadzikana (27).

Sezvo vanhu vazhinji vachinakirwa nemuriwo uyu zuva nezuva, inogona kuve yakakosha sosi yakasungunuka fiber.

Soluble faibha zvemukati: 2.4 gramu pamukombe (128 gramu) emakaroti akabikwa (6).

14. Maapuro

Maapuro ndeimwe yemichero inowanzodyiwa pasi rose. Mhando dzakasiyana siyana dzinotapira, asi mamwe saGranny Smith anogona kunge ari anovava.

"Apuro pazuva rinochengeta chiremba achienda" ndicho chirevo chekare chinogona kunge chiine chokwadi, sekudya muchero uyu kunoenderana nenjodzi yakaderera yezvirwere zvakawanda zvisingaperi ().

Maapuro anotakura akasiyana mavitamini uye zvicherwa uye inzvimbo yakanaka yeyakagadziriswa fiber pectin. Apple pectin inogona kuve neakawanda mabhenefiti ehutano, senge yakaderedzwa njodzi yehosha yemoyo uye nekuvandudza gut basa (,).

Soluble faibha zvemukati: 1 gramu paapuro iri pakati nepakati (6).

15. Guavas

Guavas muchero unopisa unowanikwa kuMexico nekuCentral nekuSouth America. Ganda ravo rinowanzo girinhi, nepo iyo pulp inogona kubva kubva kuchena-kuchena-pink.

Imwe guava inorongedza 3 magiramu e fiber yekudya, ingangoita 30% yacho inogadzikana (6, 31).

Ichi chibereko chakaratidzirwa kudzikisa shuga yeropa, pamwe necholesterol yakazara, triglycerides, uye LDL (yakaipa) cholesterol mwero muvanhu vane hutano. Muchikamu, izvi zvinogona kunge zvichikonzerwa neyakagadziriswa fiber pectin, iyo inogona kunonoka kuiswa kweshuga ().

Soluble faibha zvemukati: 1.1 gramu paguava mbishi (6).

16. Mbeu yeflakisi

Mbeu yeflakisi, inozivikanwawo seinseeds, idiki tsvuku, yero, kana yegoridhe mbeu.

Vanorongedza chibhakera chinovaka muviri uye inogona kunge iri nzira huru yekuvandudza zvirimo zvinovaka zvema smoothies, chingwa, kana zviyo.

Kumwaya 1 punipuni yembeu yepasi yeflakisi pamusoro peporridge rako kunogona kuwedzera mamwe magiramu 3.5 efibre uye 2 magiramu eprotein pakudya kwako kwekuseni. Izvowo chimwe chezvakanakisa masisitimu-akavakirwa masosi e omega-3 mafuta ().

Kana zvichikwanisika, nyorova mbeu yeflakisi pasi pehusiku, sezvo izvi zvichibvumira yavo fiber kuti isangane nemvura kugadzira gel, iyo inogona kubatsira kugaya.

Soluble faibha zvemukati: 0.6-1.2 magiramu pahpuniki (14 gramu) yembeu yeflakisi yakazara (6).

17. Mbeu yezuva

Mbeu dzeSunflower idyo rakakura rine hutano uye kazhinji rinotengwa ratochengetwa kuratidza moyo unonaka wezuva.

Iwo ane anenge matatu magiramu ezvokudya fiber pane imwe-yechina mukombe, 1 gramu yacho inogadzikana. Uyezve, vakapfuma mumafuta emonounsaturated uye polyunsaturated, protein, magnesium, selenium, uye iron (6, 34).

Soluble faibha zvemukati: 1 gramu imwe-yechina mukombe (35 gramu) yembeu yezuva (6).

18. Nzungu

Nzungu imhando inonaka yenzungu dzinogona kudyiwa dzakasvibirira kana kugochwa kuitira hwema hwakasimba. Iwo zvakare anowanzo shandiswa sechinhu chinogadzirwa mumachokoreti mabhawa uye anopararira.

Imwe-yechina mukombe wehazelnuts inorongedza nezve 3.3 gramu yezvikafu zvekudya, chetatu chayo chinogadzika. Pamusoro pezvo, vakapfuma mumafuta asina kunyoroveswa, vhitamini E, thiamine, uye iron (6, 35).

Zvimwe zvinokonzerwa neyakagadziriswa fiber yavo, hazelnuts inogona kubatsira kudzikisa njodzi yako yechirwere chemwoyo nekudzikisa LDL (yakaipa) cholesterol ().

Soluble faibha zvemukati: 1.1 magiramu pahafu yechina mukombe (34 gramu) yehaznuts (6).

19. Oats

Oats ndeimwe yezviyo zvine mutsigo uye zvine hutano zvakakomberedza. Unogona kuvashandisa kugadzira zviyo zvemangwanani, chingwa, scones, zviputi, kana michero inoputsika.

Iwo ane beta glucan, chimiro cheyakaomeswa fiber iyo inosanganisirwa neiyo yakaderedzwa LDL (yakaipa) cholesterol uye yakagadziridzwa kudzora shuga yeropa. Inofungidzirwa kuti 3 gramu yeoat beta glucan pazuva inogona kudzikisa njodzi yako yechirwere chemwoyo (,).

Inenge 1.25 makapu (100 gramu) yeoats yakaoma ine gumi magiramu ehuwandu hwekudya fiber. Izvi zvakapatsanurwa kuita magiramu mashanu neshanu ezvinonyungudika uye 4.2 magiramu efaibha yakanyungudika, 3.6 acho ari beta glucan (,, 41).

Beta glucan ndizvo zvakare zvinopa porridge hunhu hwayo hwakagwinya.

Soluble faibha zvemukati: 1.9 gramu pamukombe (233 gramu) yeoats yakabikwa (6).

20. Bhari

Vamwe vanhu vanogona kubatanidza bhari neindasitiri yekubika, asi iyi tsanga yekare yakagwinya inowanzoshandiswa kukora muto, sadza, kana risotto.

Kufanana neoats, ine inenge 3.5-5.9% yeiyo inogadziriswa fiber beta glucan, iyo yakaratidzwa kudzikisa njodzi yako yechirwere chemwoyo ().

Mamwe mafomu e-soluble fiber mubhari ari psyllium, pectin, uye guar gum ().

Soluble faibha zvemukati: 0.8 gramu pahafu-imwe kapu (79 gramu) yebhari yakabikwa (6).

Chinokosha

Fibha inogadziriswa yakanakira ura hwako uye hutano hwakazara, ichideredza njodzi yako yechirwere chemwoyo nekudzikisa LDL (yakaipa) cholesterol uye ichikubatsira kuyera shuga yako yeropa.

Kana iwe uchida kuwedzera yako soluble fiber kudya, zvinowanzove zvakanaka kutanga zvishoma nezvishoma uye nekuzvivaka zvishoma nezvishoma.

Ipfungwa zvakare yakanaka kunwa mvura yakawanda. Izvi zvinobatsira iyo inogadziriswa fiber inogadzira gel, iyo inobatsira kugaya uye inodzivirira kupatira.

Michero yese, miriwo, zviyo zvese, uye nyemba zvine zvimwe zvakasungunuka faibha, asi zvimwe zvekudya zvakaita seBrussels zvinomera, makotapeya, mbeu yeflakisi, uye bhinzi dema ndiwo marimu echirimwa.