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Fiber Zvakapfuma Zvekudya | Matipi Ehutano | Fiber Zvakapfuma Zvekudya | Boldsky 
Havasi vazhinji vanoziva nezve kukosha kwefibre mukudya, kunyangwe iriyo yekutaura kweguta. Fibha kirobhydrate-inotorwa nemuti inouya nenzira mbiri - inogadzikana uye isingasvike. Icho chakakosha chikamu chekudya kwako kwezuva nezuva.
Chikafu cheIndia chinozivikanwa nezvinonhuwira, makatari uye ma chutneys unova mugodhi wegoridhe wezvekudya zvine fiber. Idzi fiber-dzakapfuma zvekudya zvine makumi ezviuru ehutano mabhenefiti ayo anosanganisira kusimudzira kurasikirwa uremu, kudzikisira zvishuwo zvisingadiwe, kudzikisa huwandu hweshuga yeropa, kurwisa kuzvimbirwa, uye kudzikisa njodzi yekurohwa neshungu.
Mafibha anogadziriswa anonyanya kukurudzirwa kune vanhu vane chirwere cheshuga uye zvisingasviki fiber zvinobatsira mukudzora uremu. Pano, isu tinonyora pasi makumi maviri-akapfuma fiber eIndia zvekudya zvekurema.
1. Mapeya
Peya chibereko chakakurumbira icho chose chinonaka uye chinovaka muviri. Iyo ine yakakwira mwero wefibre, iri ingangoita 9.9 gramu.
2. Avocado
Avocados akazadzwa nemafuta ane hutano pamwe neakanaka masosi e fiber. Iine fiber, inoita kuti ive magiramu gumi nemashanu pamukombe.
3. Michero
Miti michero yakaita sejasibheri uye bheribheri ine huwandu hwakawanda hwefibre. Blackberry ine 7.6 gramu ye fiber uye raspibheri ine 8 gramu ye fiber.
4. Maonde
Maonde zvakare sosi huru ye fiber. Maonde ane chiyero chakakwana cheshinda yakasungunuka uye isina insububle, iyo inoita kuti iite inokwana 14.6 gramu ye fiber.
5. Oats
Oats ndeimwe yeakanakisa sosi ye fiber, ine yakasungunuka uye isina insoluble tambo. Zvinogona kudyiwa munzira dzakawanda muchimiro chemangwanani chisvusvuro kana pudding. 100 magiramu eoats ane angangoita 1.7 gramu ye fiber.
6. Kokonati
Makokonati anozivikanwa uye anorimwa kwese kwese. Vanogona kuwedzera yakagwinya fiber mukudya kwako, izvo zvinoita kuti ive yakazara 7.2 gramu pamukombe.
7. Pizi
Iyo pizi dzakasvibirira dzakazara ne fiber uye zvine simba antioxidants. Peas ine 8.6 gramu yeiyo yakazara fiber fiber.
8. Brown Rice
Mucheka mutsvuku une fiber yakawanda kupfuura mupunga muchena. Mupunga weBrown unowanzo kudyiwa nevanoona huremu. Mucheka weBrown une 3.5 gramu yefibre yezvikafu.
9. Runyemba
Idare dzinowanzo shandiswa muIndia mabikirwo. Iwo akakwirira mukudya fiber, iyo inobatsira kuwedzera yako simba uye inowedzera yako metabolism. 100 gramu yenzungu dzakabikwa dzine 8 gramu ye fiber.
10. Squash
Mapundu akaita semanhanga nebutternut squash ane fiber yakawanda. Inogona kubikwa nenzira yesobho kana makatari. Squash ine 9 magiramu ehuwandu hwefibre yekudya.
11. Brussels Inomera
Brussel inomera ndeimwe yeakanakisa fiber-akapfuma chikafu cheIndia. Ivo vanobatsira kudzikisira system yako neayo anti-anogumbura zvivakwa. Brussel inomera ine angangoita 7.6 gramu ye fiber.
12. Okra Kana Mukadzi wemunwe
Anenge mune ese matunhu eIndia, chigunwe chemukadzi ndiwo unodikanwa kwazvo muriwo. Imwe chete kapu yemunwe wemukadzi, kana okra, inopa chinenge chetatu cheyakakurudzirwa fiber yekudya. Iine 8.2 gramu yeiyo yakazara yekudya fiber.
13. Mbeu yeflakisi
Mbeu yeflakisi yakazara nefibre uye unogona kuwedzera ichi chikafu chakanyanya mumas smoothies ako kana uchibika muffin nemakuki. 100 gramu yembeu yeflakisi ine 27 gramu yefibre.
14. Turnip
Turnip ndeimwe miriwo iyo inoshandiswa muIndia yekubika. Iyo sosi yakanaka ye fiber, iyo inogona kubikwa uye kudyiwa mbishi futi. Turnips ine 4.8 gramu yeiyo yakazara yekudya fiber.
15. Chickpeas
Chickpeas ine mishonga yakakosha, iyo zvakare yakazara ne fiber. Vanogona kunakirwa masikati, tudyo uye kudya kwemanheru. Chickpeas ine magiramu masere eiyo yakazara fiber fiber.
16. Makarotsi
Makarotsi ndiwo anonaka miriwo ine huwandu hwakawanda hwezvakakwana. Iyi miriwo inotapira zvakare yakapfuma mu fiber. 1 mukombe wemakaroti ane 3.6 gramu ye fiber.
17. Broccoli
Kunze kwevhitamini C uye calcium, broccoli zvakare yakazara ne fiber. Kuti uchengetedze iyo fiber zvemukati, zviri nani kuipisa kana kuimisa. 100 magiramu e broccoli ane 2.6 gramu ye fiber.
18. Mbatatisi
Mbatata ine makabhohaidhiretsi asi zvakare ine anenge mana magiramu efaera.
19. Muarumondi
Maamondi ane hupfumi mune zvinovaka muviri uye maarumondi asina kuibva ane ma4,5 gramu ezvekudya fiber. Kuti uwane iyo yakawanda fiber, sarudza maamondi echisikigo uye mbishi.
20. Wholegrain Chingwa
Wholegrain chingwa chinonaka pamwe chete nehutano. Chidimbu chimwe chechingwa chezviyo chakazara chine 4-5 magiramu efaera.
