25 michero-yakafuma michero
Zvemukati
Zvibereko zvinhu zvakanaka zvekunyungudika uye zvisingasviki fiber, izvo zvinowedzera kuguta nekuderedza chishuwo chekudya, sezvo ivo vachiumba gel mudumbu, kuwedzera kune kuwedzera fecal keke uye kurwisa kupatirwa, kusanganisira kudzivirira gomarara remudumbu.
Kuziva huwandu uye mhando yefayibha muchikafu hakungokubatsire kurasikirwa nehuremu uye nekuchengetedza matumbu ako kugadziriswa, zvinobatsirawo kudzivirira nekubata mamota, kudzora chirwere cheshuga uye kuchengetedza ganda rako risina mapundu.
Fiber zvemukati mune michero
Kugadzirira saradhi yemichero yakazara nefibre iyo inobatsira nekudzikisa uremu, ingosarudza iyo yaunoda zvakanyanya kubva patafura pazasi, uchipa kufarira kune michero ine mashoma macalorie.
Iyi tafura inotevera inoratidza huwandu hwefibre uye macalorie aripo mumagiramu zana emichero:
| Chibereko | Huwandu hweshinda | Makorori |
| Kokonati mbishi | 5.4 g | 406 kcal |
| Guava | 5.3 g | 41 kcal |
| Jambo | 5.1 g | 27 kcal |
| Tamarind | 5.1 g | 242 kcal |
| Chibereko chekushuva | 3.3 g | 52 kcal |
| Banana | 3.1 g | 104 kcal |
| Mablackberries | 3.1 g | 43 kcal |
Avocado | 3.0 g | 114 kcal |
| Mango | 2.9 g | 59 kcal |
| Acai pulp, isina shuga | 2.6 g | 58 kcal |
| Papaya | 2.3 g | 45 kcal |
| Peach | 2.3 g | 44 kcal |
| Peya | 2.2 g | 47 kcal |
| Apple ine peel | 2.1 g | 64 kcal |
| Ndimu | 2.1 g | 31 kcal |
| Strawberry | 2.0 g | 34 kcal |
| Plum | 1.9 g | 41 kcal |
| Graviola | 1.9 g | 62 kcal |
| orenji | 1.8 g | 48 kcal |
| Tangerine | 1.7 g | 44 kcal |
| Khaki | 1.5 g | 65 kcal |
| Chinanazi | 1.2 g | 48 kcal |
| Muvungu | 0,9 g | 30 kcal |
| Mazambiringa | 0,9 g | 53 kcal |
| manwiwa | 0,3 g | 26 kcal |
Zvibereko zvakare zvakapfuma mumavitamini akasiyana siyana uye zvicherwa zvinoshanda seantioxidants uye anti-inflammatories, kunatsiridza metabolism nekudzora muviri, nekuti, kazhinji, ine mvura yakawanda.
Yakakurudzirwa huwandu hwefibre
Kurudziro yekushandiswa kwezuva nezuva fiber inosiyana zvinoenderana nezera uye murume kana murume, sekuratidzwa pazasi:
- Vana va Makore 1-3: 19 g
- Vana va Makore 4-8: 25 g
- Vakomana kubva 9-13 makore: 31 g
- Vakomana kubva 14-18 makore: 38 g
- Vasikana kubva 9-18 makore: 26 g
- Varume ve Makore 19-50: 35 g
- Vakadzi ve Makore 19-50: 25 g
- Varume vane makore anopfuura makumi mashanu: 30 g
- Vakadzi vane makore anopfuura makumi mashanu: 21 g
Iko hakuna faibha kurudziro kune vacheche vari pasi pegore rimwe zera, sezvo kudya kwavo kuchinyanya kugadzirwa kubva mumukaka nemichero, miriwo uye minced kana minced nyama.
Tarisa uone mimwe michero inokubatsira kuti uderedze huremu:
Soviet
Kurapa kwepamba kubvisa mavara kubva pameno
