51 Fibhi-Yakapfuma Zvekudya Izvo Zvingangobatsira Kuderedza Kurema Nyore

Mazita Akanakisa Evana

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Fiber chinhu chakakosha-chirimwa chikafu chinonyanya kubatsira kukurudzira kuonda pamwe nekuchengetedza kugaya uye ura hutano, kudzikisira zvishuwo zvisingadiwe, kudzikisa huwandu hweshuga yeropa, kurwisa kuzvimbirwa uye kudzikisa njodzi yekurohwa. Fibhi-yakapfuma chikafu inobatsira kuwanda mudumbu uye kuita kuti kugaya kunonoke kudzivirira kamwe-kamwe glucose uye cholesterol spike mumuviri. [1]

Kufutisa inyaya hombe sezvo mazhinji ehutano mamiriro akaita seshuga, chirwere chemoyo uye kufutisa zvinokonzerwa nekuwedzera kwemafuta emuviri. Kuderedza huwandu hwechikafu kana kuziya nenzara haisiyo mhinduro yekudzikisa huremu nekuti zvinogona kukonzera kushomeka kwezvakawanda zvakakosha mumuviri.

Nzira yakanakisa yekudzora huremu uchichengetedza hutano hwemuviri mumuviri nekudya zvekudya zvine fiber. Ivo havangobatsira chete mukutarisira uremu asi zvakare vanopa zvakakosha zvinovaka muviri kuti ushande zvakanaka kwemuviri. Tarisa uone chakakosha chikafu chinobatsira kudzikisa huremu zviri nyore. Zvakare rangarira, zvinogara zvakanaka kusanganisa zvese zviri zviviri kurovedza muviri uye nefibhi-zvakapfuma zvekufamba kune hutano uremu rwendo.

Zvibereko

1. Mapeya

Mapeya ari pakati pezvibereko zvepamusoro zvakazara zvine fiber fiber. Ivo zvakare vakafumiswa ne antioxidants uye phenolic macomputer. [1]

Chikafu fiber mune mapeya (100 g): 3.1 g

Kushandisa sei: Idya peya yakanangana neganda. Unogona kuzviwedzera kune yako yemichero mbiya kana kudya mushure mekuzvipisa.

2. Avocado

Avocado ine mafuta ane hutano uye zvimwe zvakakosha zvinovaka muviri zvakaita sevitamin, magnesium, fatty acids uye potasium. Ichowo chakanakisa sosi yephytochemicals iyo inogona kubatsira mukuremerwa manejimendi uye kudzivirira zvirwere zvine hukama nemoyo. [piri]

Chikafu fiber mune avocado (100 g): 6.7 g

Kushandisa sei: Wedzera avocados muchero saladhi. Iwe unogona zvakare kungochekerera muchero, kusasa imwe nhema nhema uye kudya.

3. Blackberry

Kudya kwakaderera-faibha kunogona kukonzera matambudziko ekugaya kudya sekudimbirwa uye kuputika apo zvikafu zvine fiber zvakanyanya zvinobatsira mukudzikisira uremu pamwe nekudzora shuga yeropa uye kudzikisa cholesterol. Ichi chikonzero nei mablackberries anonyanya kudyiwa kuitira hutano kurasikirwa uremu.

Chikafu fiber mublackberry (100 g): 5.3 g

Kushandisa sei: Shandisa machungwaru nemaGreek yoghurt, oats kana porridge. Iwe unogona zvakare kuvasanganisa mumuchero wako wemichero.

4. Maonde matsva

Maonde akazara nefayeti yekudya. Kusanganisira maonde matsva mukudya kunobatsira kudzikisa cholesterol muropa iyo inogona kuwedzera kubatsira kuchengetedza huremu hwemuviri uye kuyerera kweropa kwakakodzera mumuviri. Maonde matsva anobatsirawo kudzikisa njodzi yezvirwere zvemwoyo. [3]

Chikafu chemafuta mumaonde matsva (100 g): 2.9 g

Kushandisa sei: Idya maonde nyowani kana kuanyudza mumvura kwehusiku uye kudya. Unogona kuvawedzera kumakeke ako uye mapudding sezvavanoshanda seyakagwinya inotapira.

5. Raspberry

Raspberry inobatsira kudzivirira mafuta chiropa uye kufutisa. Izvo zvinonyanya kuzivikanwa kudzikisa huremu hwemuviri uye hepatic triacylglycerol nekuda kwekuvapo kweakakosha macomputer pamwe neyekudya fiber. [4]

Chikafu fiber mune raspibheri (100 g): 6.5 g

Kushandisa sei: Idya raspberries seyadhi ine yoghurt yechiGreek, oatmeal kana kugadzira smoothies kubva mairi.

6. Kokonati

Makokonati ese ari maviri akaomeswa uye akaomeswa ane akawanda maubatsiro ehutano Chibereko chinobatsira kudzikamisa glucose level uye ine antidiabetic mhedzisiro.

Chikafu fiber mune coconut (100 g): 9 g

Kushandisa sei: Wedzera coconut pulp mumudziyo wemichero kana kugochaya nekudya.

7. Guavha

Ichi chibereko chemwaka isakanakisa sosi ye fiber uye yakaderera mumakhalori. Zvidzidzo zvinoti michero inogona kubatsira kuchengetedza huremu hwakakodzera nekudzora cholesterol neshuga mumuviri.

Chikafu fiber mune guava (100 g): 5.4 g

Kushandisa sei: Dya guava usina kubvisa. Iwe unogona zvakare kumwaya imwe munyu pane muchero uye kudya.

8. Kiwi

Kiwi ine zvese zvinogadziriswa uye zvisingasviki fiber. Kana chadyiwa, muchero unotipa kunzwa kwekuzara uye unotitadzisa kudya chikafu chisina hutano chinowedzera huremu.

Chikafu fiber mu kiwi (100 g): 3 g

Kushandisa sei: Idya kiwi mushure mekuzviona. Unogona kuvawedzera kune oats, porridge kana mbiya yemichero.

9. Damba

Iyo yakakosha mishonga mupomegranate senge antioxidants, anthocyanins uye tanins zvinogona kubatsira kudzikisa kufutisa uye cholesterol mwero. Chibereko chinodzivirirawo kukura kwemasero ane cancer.

Chikafu fiber mune pomegranate (100 g): 4 g

Kushandisa sei: Shandisa girazi rematamba muto mazuva ese. Iwe unogona zvakare kuwedzera pomegranate mbeu kune oats kana porridge.

10. Banana

Mabhanana anogona kubatsira kuchengetedza chiuno chakakwana. Iyo yakafuma muma carbohydrate uye ine yakaderera macalorie. Kunze kwezvo, kudya bhanana rimwe chete kunopa kunzwa kwekuzara uye kunoderedza nzara. Kushandiswa kwebhanana hakungosimudzire kurasikirwa kwehuremu asi zvakare kunobatsira kuzadza iro rakarasika simba kubva mumuviri panguva yekuita zviitiko. [5]

Chikafu fiber mubhanana (100 g): 2.6 g

Kushandisa sei: Kanda zvidimbu zvidiki zvebhanana mundiro yemichero. Iwe unogona zvakare kugadzirira mabhanana smoothies kana kuwedzera iwo kune oats ako.

11. Muchero

Muchero wemazambiringa wakaderera mumakori uye akafuma mune zvakakosha zvinovaka muviri. Inobatsira kudzikisa huremu nerubatsiro rweiyo enzyme inonzi AMP-activated protein kinase. Iyo enzyme inowedzera metabolism uye inoshandisa yakachengetwa mafuta neshuga kugadzira simba mumuviri. [6]

Chikafu fiber mune grapefruit (100 g): 1.1 g

Kushandisa sei: Iwe unogona kudya hafu yemazambiringa chibereko pazuva.

12. Apple

Apple ndiyo sosi huru yekudya fiber uye polyphenols. Izvo zvinonyanya kubatsira kudzikisa dumbu mafuta kune vanhu vakafuta. Polyphenols mumichero inobatsirawo kugaya. [7]

Chikafu fiber muapuro (100 g): 2.4 g

Kushandisa sei: Wedzera maapuro kuchisvusvuro chako nekuasanganisa mumuchero saradhi, oats kana porridge.

13. Bata

Mango inogadzira zvekudya zvine utano zvinokurudzira kuguta. Ine beta-carotene, iyo inobatsira kudzikisa njodzi yekenza. Mangoes zvakare akapfuma sosi yemavitamini C, B uye lycopene, antioxidant inobatsira mukudzikira uremu.

Chikafu fiber mumango (100 g): 1.6 g

Kushandisa sei: Usapotsa mamango panguva yayo yemwaka. Shandisa mushure mekuzviona. Iwe unogona zvakare kugadzirira mango muto kana smoothies.

14. Strawberry

Strawberry inoderedza njodzi yezvirwere zvemwoyo, kuzvimba, kufutisa uye kuwedzerwa kweropa nekuda kwekuvapo kwefetari fiber, flavonoids uye zvimwe zvakakosha zvinovaka muviri. [8] Fiber mumuchero dzinogona zvakare kubatsira zvirinani mukurema uremu.

Chikafu fiber mune sitirobheni (100 g): 2 g

Kushandisa sei: Sanganisira sitrobheri mumuchero wako wemichero. Iwe unogona zvakare kuvadya neiyo yoghurt yechiGreek kana pamusoro pavo pamusoro peoats.

15. Plums

Plums ine yakaderera glycemic index uye yakaderera macalorie ayo anovaita akakura kune vanhu vari kuyedza kudzikisa huremu. Plums zvakare akarongedzwa mavitamini (A, C) uye antioxidants.

Chikafu fiber mune plums (100 g): 1.4 g

Kushandisa sei: Wedzera plums kune smoothies, masaladi kana oatmeal.

Muriwo

16. Karoti

Huwandu hwakawanda hwefibre mumuriwo wakashata uyu unogona kubatsira kusimudzira uremu. Makarotsi akafuma muvhitamini K, potasium uye beta-carotene anobatsira kuti muviri ugare wakagwinya.

Chikafu fiber mune karoti (100 g): 3.1 g

Kushandisa sei: Shandisa karoti mbishi kana kuti wedzera mumiriwo yako. Iwe unogona zvakare kuvawedzera kune muto kana masaradhi.

17. Pizi dzakasvibirira

Pizi dzakasvibirira ipfuma sosi ye fiber uye mavitamini. Kuzvishandisa zuva rega rega kunogona kukubatsira kudzikira huremu sezvavanoita sechishuwo chepanyama chinodzvinyirira.

Chikafu fiber mune green peas (100 g): 5.7 g

Kushandisa sei: Bira mapizi egirini uye wobva wawedzera iwo kune saladhi. Iwe unogona zvakare kuzvidya zvisina mbishi.

18. Turnip

Turnip isupfumi sosi yekudya fiber inobatsira kusimudzira kugaya kwakanaka. Iyo zvakare inoshatisa muviri nekubvisa zvisingadiwe chepfu. Turnip isarudzo yakanaka yekudyiwa panguva yekudya kwemasikati kana kudya kwemanheru sezvo ichiwedzera huwandu hwemagetsi uye inogona kubatsira kudzikisa huremu hwemuviri. [9]

Chikafu fiber mune turnips (100 g): 1.8 g

Kushandisa sei: Wedzera turnips kune muto kana miriwo.

19. Mhandara

Ladyfinger kana okra ipfuma sosi ye folic acid, vitamini C, calcium uye Vitamin B. Kudya okra kwekudya kwekuseni kana kwemasikati-masikati kunogona kukonzera huwandu hwakawanda hwefibre mumuviri iyo inogona kubatsira kuputsa mafuta nekusimudzira kuonda.

Chikafu fiber mune ladyfinger (100 g): 3.2 g

Kushandisa sei: Gadzirira okra curries uye uzvipedze nemupunga wakasvibira kana zviyo zvakakwana zvaputi.

20. Broccoli

Broccoli yakaderera mumacalorie. Kudya broccoli sekudya kwekutanga kunogona kubatsira kudzikisa huremu nekuda kwehuwandu hwakawanda hwefibre nemvura mumuriwo. Iinewo mavitamini A, C, uye K uye calcium. Broccoli inogonesa kuguta kwenguva refu uye inobatsira kudzikamisa BP uye inosimudzira hutano hwakanaka hwemwoyo.

Chikafu fiber mune broccoli (100 g): 2.6 g

Kushandisa sei: Broccoli inogadzira sarudzo ine hutano kuti iwedzerwe mundiro yeveji kana saradhi.

21. Sipinachi

Iyi cruciferous veggie yakanakira kurema manejimendi, mapfupa ane hutano, mhasuru uye hutano hwemwoyo. Sipinachi zvakare akapfuma muvhitamini B2, omega-3 fatty acids uye magnesium. [10]

Chikafu fiber mune sipinashi (100 g): 2.2 g

Kushandisa sei: Wedzera sipinashi kune pasta, masobho, sandwiches kana miriwo.

22. Bhinzi yeGreen

Bhinzi dzakasvibirira sosi huru ye fiber, vhitamini C, folate, iron uye nesilicon. Izvi zvinovaka muviri zvinodzivirira njodzi yekenza yekoloni uye chirwere cheshuga. Bhinzi dzakasvibirira gadzira chikafu chakakwana kana uri kutarisa chiuno chako.

Chikafu fiber mune mapeya (100 g): 2.7 g

Kushandisa sei: Sanganisira bhinzi yegirini mumasobho kana kuvira uye wobva wawedzera kune ako masaradhi.

23. Mbatatisi

Mbatata inotapira mune zvekudya fiber uye antioxidants. Ichowo chakanakisa sosi yevhitamini C, selenium uye zvicherwa izvo pamwe zvinobatsira kusimudzira hutano hwemukati uye nekuvandudza mashandiro ehuropi. [gumi neimwe]

Chikafu fiber mune mbatatari (100 g): 2.4 g

Kushandisa sei: Chero bika mbatatisi kana grill kana kuigocha woidya.

24. Squash

Mhando dzinoverengeka dze squash dzinowanikwa mumusika mune zvese zhizha uye chando. Nekuda kweayo yakaderera-koriori uye yepamusoro-fiber zvemukati, squash inobatsira kudzikisa mafuta emuviri. Kudya acorn squash munguva yechando kunogona kubatsira kupisa iwo asingadiwe makilo kubva mumuviri.

Chikafu fiber mune squash (100 g): 2.1 g

Kushandisa sei: Wedzera squash kumiriwo kana masobho kana kugadzirira squash pie.

25. Beetroot

Yakagadziriswa nezvose zvakakosha zvinovaka muviri senge fiber, potasium, magnesium, iron uye vhitamini C, beetroot chikafu chakanakisa chekudzora uremu. Inowedzerawo immune system uye inobvisa yakawandisa mvura kubva mumuviri, iyo inogona zvakare kutungamira mukurema. [12]

Chikafu fiber mune mashed beetroot (100 g): 1.7 g

Kushandisa sei: Wedzera beetroot kune yako saladhi, gadzira sosi yeveji, kana uine girazi rebheetroot rekubvisa muto.

26. Zvinomera zveBrussels

Brussel inomera ndeimwe yesarudzo dzakanakira vanhu vanoita mashure ekurasikirwa nehuremu. Chikafu chakadai chine huwandu hwakawanda hwefibre yefetiyamu, folacin, calcium, potasium uye vhitamini A. Izvo zvemukati mumabhurusi zvinomera hazvibatsire chete kudzikisa mafuta emuviri asiwo zvinobatsira mukuderedza cholesterol.

Chikafu fiber mune brussel inomera (100 g): 3.8 g

Kushandisa sei: Cook Brussel inomera uye inodya kana kuvasanganisa ne veggie saladi.

27. Artichoke

Artichokes anobatsira kudzora chirwere cheshuga nekurema kwemunhu. Muriwo une huwandu hwakakwana hwemagesium, vhitamini C, folic acid, fiber yekudya, manganese uye zvimwe zvinovaka muviri zvakakosha. Artichokes inobatsira mukubvisa chepfu uye mvura isingadiwe kubva mumuviri uye inosimudzira kuonda.

Chikafu fiber mune artichokes (100 g): 5.4 g

Kushandisa sei: Shandisa artichokes miriwo kana mushoma wayo unowanikwa zviri nyore mumusika.

Zviyo Zvese

28. Rice Rice

Mucheka mutsvuku une fiber yakawanda uchienzaniswa nemupunga muchena. Ichi ndicho chikonzero nei vanhu vari parwendo rwehuremu vanowanzo sarudza kunwa mupunga wakasvibira sechinotsiva mupunga chena. Mupunga weBrown zvakare une yakaderera glycemic index uye akati wandei micronutrients. [13]

Chikafu fiber mune yakasviba mupunga (100 g): 4 g

Kushandisa sei: Idya mupunga wakasviba masikati kana masikati. Iwe unogona zvakare kugadzira brown mupunga porridge yekudya kwemangwanani.

29. Zviyo Zvese Chingwa

Zvese zviyo zvingwa zviri zviviri zvinonaka uye zvine hutano. Ivo anowanzo kuve anodikanwa pamusoro pezvimwe zvingwa nekuda kweiyo yepamusoro fiber zvemukati uye zvakapfuma zvehutano kukosha.

Chikafu fiber muchingwa chezviyo chakazara (100 g): 7.4 g

Kushandisa sei: Gadzira sangweji nechingwa chezviyo chakazara kana kuva navo nemafuta ane mafuta mashoma.

30. Isina kugadziriswa Gorosi Bazi

Isina kugadziriswa gorosi bran kana iyo Miller's Bazi ndiyo yekunze kupfeka gorosi iro rakapfuma mune fiber, mavitamini uye mamineral. Iyo yakakwira fiber zvirimo mavari inobatsira moyo, colon uye kugaya hutano uye inogona zvakare kubatsira mukurema uremu. [14]

Chikafu fiber mune isina kugadzirwa gorosi bran (100 g): 42.8 g

Kushandisa sei: Fafaza matavi emamirera kune muto wako, smoothies kana zviyo. Iwe unogona zvakare kuvasanganisa ne yoghurt uye kudya.

31. Quinoa

Quinoa ine huwandu hwakawanda hwefibre uye protein. Kushanda kwequinoa kunodzikisa glycemic index uye kunodzora kugaya. Inoita nzira ine hutano yekutanga zuva rako. Quinoa inopa kuzara kuitira kuti usazodya chikafu chisina hutano. Nenzira iyi, inogona kudzivirira kudyiwa kwemamwe macalorie uye kukurudzira kuonda.

Chikafu fiber mune isina kubikwa quinoa (100 g): 7 g

Kushandisa sei: Iva nequinoa pakudya kwekuseni. Iwe unogona zvakare kuishandisa mune smoothies, inogadzirwa emagetsi mabhawa, masaladi, madhiri uye masobho.

32. Oats

Oats ine fiber inoyevedza kugaya uye hutano hwemudumbu. Vanhu vane zvirongwa zvekudzikisa uremu vanowanzo kurairwa kuti vadye oats mazuva ese pakudya kwemangwanani. [gumi neshanu]

Chikafu fiber mune oats (100 g): 10.1 g

Kushandisa sei: Soak oats husiku humwe mumukaka wakakora-mafuta kana mvura. Wedzera michero mitsva kune yakanyoroveswa oats uye idya. Iwe unogona zvakare kugadzirira upma kana uttapam nemaoat akakungurutswa.

33. Bhari

Bhari yakafuma mune imwe nzira yezvinyungudutswa zvekudya fiber inonzi beta glucan. Izvi zvinobatsira kudzikisa cholesterol nemazinga eglucose mumuviri. Bhari inozivikanwa zvakare nekuvandudza kugaya uye inogona kubatsira mukurema uremu. [16]

Chikafu fiber mune bhari (100 g): 17.3 g

Kushandisa sei: Gadzira porridge nebhari. Iwe unogona zvakare kuwedzera iwo kumasobho kana kugadzirira hupfu hwebhari uye kushandisa panguva yekubheka.

34. Yese Zviyo Pasita

Yese zviyo pasita inoderedza chishuwo nekuda kwekuvapo kwehuwandu hwakawanda hwekudya fiber. Izvi zvinoderedza njodzi yekufutisa uye chirwere cheshuga muvanhu. [17]

Dhayeti fiber mune yakabikwa yakazara zviyo pasta (100 g): 3.9 g

Kushandisa sei: Shandisa pasita yezviyo zvako zvemasikati kana zvemanheru.

35. Bhata renzungu

Ongororo dzinoverengeka dzinoti kunwa nzungu ruomba kunobatsira kudzikisa BMI, kuchengetedza chiuno chakakodzera, kudzikisa kufutisa uye kudzikisa huwandu hweglucose mumuviri. Izvi zvinokonzerwa nekuvapo kwefetabha yezvikafu mune ichi chikafu chekudya. [18]

Kudya kwemafuta mupeanut butter (100 g): 5 g

Kushandisa sei: Unogona kuwedzera nzungu ruomba kune chero chinhu kunze kwekunge usina peanut allergy. Idya michero nenzungu bhinzi kana kuwedzera mairi yogati.

Muriwo

36. Chickpeas

Chickpeas zvakapfuma sosi yeprotein uye yekudya fiber, zvese zviri zviviri zvakakosha mukumhanyisa uremu hwekuita. Kunyangwe mbiya diki yehuku inogona kuzadza dumbu rako uye kuderedza chishuwo chako. [19]

Chikafu fiber mune chickpeas (100 g): 4 g

Kushandisa sei: Birai chickpeas uye muve nazvo sechikafu chekudya kwemangwanani kana kwekudya kwemasikati. Idya nhokwe mazuva 3-4 pavhiki kuti ubatsirwe.

37. Bhinzi Dema

Bhinzi nhema inogona kuve yakasarudzika nzira yekudya kune vanhu vanoshuvira kudzikira uremu zviri nyore. Ivo vanobatsira kurasikirwa nemafuta emuviri uye kutonga mwero weshuga yeropa. Nyemba nhema dzine dzakaderera macalorie uye yakakwira fiber, iyo inokonzeresa kugaya uye inosimudzira kuonda.

Chikafu fiber mune nhema bhinzi (100 g): 15.5 g

Kushandisa sei: Unogona kuwedzera bhinzi nhema kumaturi, masobho kana miriwo pamwe chete nemakarotsi, bhinzi uye nyemba.

38. Lima Bhinzi

Kana iwe uchida kudzikisa huremu hwako nekukurumidza, idya lima bhinzi sechikamu chenguva dzose chikafu. Lima bhinzi rinosimbiswa nefiber uye rinoshanda sosi chaiyo sosi yekudzikisa huremu, inowedzeredza kugaya kwakaringana uye kudzora huwandu hweshuga yeropa. Iyo fiber inogadzirwa mumalima bhinzi zvakare inovandudza muviri metabolism uye inogona kubatsira kudzikisa yakawandisa macalorie.

Chikafu fiber mune lima bhinzi (100 g): 19 g

Kushandisa sei: Lima bhinzi dzinoenda zvakanyanya nehove, nyama nehuku. Iwe unogona zvakare kubika lima bhinzi uye wobva wawedzera iwo kumasobho kana masaradhi.

39. Kakamura Peas

Kupatsanura pizi hupfumi hwakawanda hweprotein iyo isingogone kupa huwandu hwakakwana hwesimba kumuviri asi zvakare inosimudzira kuonda. Kunge fiber, protein inobatsirawo mukupisa makori uye inononoka maitiro ekugaya. Kupatsanura mapizi anokuita kuti unzwe kushaya nzara uye kuguta kwenguva yakareba. [makumi maviri]

Chikafu fiber mune akapatsanurwa pizi (100 g): 22.2 g

Kushandisa sei: Gadzirira saradhi kana muto nemapisi akapatsanurwa uye uve nawo seanofadza manheru.

40. Dutu

Nyemba dzakazara nemapuroteni uye fiber inogadzikana uye yakaderera mumacalorie nemafuta. Ivo vanobatsira kudzikisa cholesterol mazinga uye kunonoka kudzora maitiro. Iko kuvapo kweinodzivirira starch mune nyemba kunobatsira kupisa mafuta akachengetwa uye kugadzirisa chishuwo. [makumi maviri nerimwe]

Chikafu fiber mune nyemba (100 g): 10.7 g

Kushandisa sei: Kanda lentiy dzakabikwa kumasadhi kana kusanganisa nemiriwo yakasvibirira.

41. Soybean

Soybean isosi yakawanda yemapuroteni uye isoflavones. Aya makomponi anoita basa rakakosha mukuderedza kufutisa nekucheka mafuta emuviri mashoma. Soybeans zvakare akakwirira mune fiber iyo inogona kubatsira mukurema uremu. [22]

Chikafu fiber mune soybean (100 g): 4.2 g

Kushandisa sei: Sanganisira ma soya mumiriwo. Iwe unogona zvakare kuenda kune akasiyana soya zvigadzirwa senge soymilk, tofu, tempeh kana soya chingwa.

42. Bhinzi Yeitsvo

Itsvo bhinzi chikafu chine simba chekudzora huremu hwemuviri. Iwo ipfuma sosi yeproteini iyo inokonzeresa kunzwa kwekuzara mushure mekudyiwa. Red itsvo bhinzi inoderedza kushuva kwekumedza pane zvisina hutano zvekudya uye kudzora huwandu hwekoriori kushandiswa.

Chikafu fiber mune yeitsvo bhinzi (100 g): 15.2 g

Kushandisa sei: Birai mutsvuku mutsvo bhinzi uye wobva wawedzera iwo kune yemuriwo saladhi.

Mbeu dzine Hutano

43. Mbeu yefurakisi

Mbeu yeflakisi ndeye yakasarudzika appetizer inodzvinyirira. Iyo fiber yekudya iri mumbeu idzi inodzora maitiro ekugaya. Mbeu yeflakisi inobatsirawo kudzikisa kuzvimba, inokonzeresa metabolism uye inobatsira kuvandudza hutano hwemwoyo.

Chikafu fiber mune mbeu yefilakisi (100 g): 27.3 g

Kushandisa sei: Unogona kugaya mbeu yeflakisi woishandisa muoatmeal, yoghurt, saladi, kana sekupararira pachingwa. Kudya maaspuni maviri embeu yeflakisi kunogona kudzikisa macalorie 250-500 pazuva.

44. Chia Mbeu

Mbeu dzeChia dzinogona kubatsira mukudzikira kwehuremu sezvo ivo vakaremerwa nefiber iyo inopa kuzara uye inoderedza chishuwo chekuva nezvikafu zvisina kunaka. Zvidzidzo zvinoratidza kuti kunyangwe mapuni maviri embeu dzechia anokwana kudzikisa huremu hwemuviri. [2. 3]

Chikafu fiber mune chia mbeu (100 g): 27.3 g

Kushandisa sei: Wedzera chia mbeu kune oatmeal kana smoothies.

45. Mbeu Dzungu

Senge manhanga, mbeu yemanhanga inobatsirawo mukusimudzira kuonda. Mbeu dzemanhanga dzine huwandu hwakawanda hwefibre uye omega 3 fatty acids. Kuve nembeu kunogona kubatsira iwe kudurura iwo ekuwedzera kilos uye uwane chimiro chaunoda. Iyo zvakare inodzora huwandu hweshuga yeropa mumuviri.

Chikafu fiber mune manhanga mbeu (100 g): 6.5 g

Kushandisa sei: Shandisa mbeu yemanhanga (mbishi / yakagochwa) sechikafu. Iwe unogona zvakare kuvawedzera kune smoothies, masobho, granola kana chikafu chakabikwa.

Michero Yakaoma

46. ​​Maarumondi

Maamondi anogona kugutsa dumbu rako kwenguva yakareba. Dzinoderedza kunzwa kwenzara uye dzinozadza dumbu rako nekuda kwekuvapo kwemonounsaturated fat uye dietary fiber.

Chikafu fiber muamondi (100 g): 10.6 g

Kushandisa sei: Idya maarumondi sechingwa chemanheru kana 3 pm snack. Iwe unogona zvakare kuwedzera ivo kune oats kana smoothies.

47. Anjeer (Yakaomeswa Muonde)

Maonde akaomeswa, anozivikanwawo seanjeer, anogona kubatsira mukurema kwehuremu kunge maonde nyowani. Ivo vanodzora iyo koriori kudyiwa uye kucheka iro dumbu dumbu kune akakwana waistline.

Chikafu fiber mune anjeer (100 g): 9.8 g

Kushandisa sei: Wedzera anjeer kune puddings kana oats. Iwe unogona zvakare kuwedzera ivo panguva yekubheka sechinotsiva shuga.

48. Cashews

Magnesium uye faibha mumashezi anobatsira kugadzirisa metabolism yemuviri uye kurasikirwa nehuremu nyore. Cashews zvakare ari akanaka mapuroteni sosi uye anogona kubatsira mukurema uremu.

Chikafu fiber mune cashews (100 g): 2.9 g

Kushandisa sei: Iva nemasheya sechingwa chekudya kwemanheru kana kuomesa usati waadya.

49. Walnuts

Walnuts anobatsira kusimudzira kuonda uye kudzikisira njodzi yehutano hwemwoyo nekuda kwekuvapo kwefibre fiber. Ivo vane zvimwe zvinokonzeresa pamwero wecholesterol uye systolic BP inogona kutungamira mukudzikiswa kwemafuta emuviri. [24]

Chikafu fiber mune walnuts (100 g): 6.7 g

Kushandisa sei: Wedzera walnuts kune michero saladi, pasita kana yoghurt. Iwe unogona zvakare kuvadya pamwe nemimwe michero yakaomeswa.

50. Prunes (Yakaomeswa Plums)

Prunes inobatsira kuchengetedza nzara kure nekudzvinyirira iyo chishuwo. Iwo manyuko akanaka esimba uye anobatsira kudzora shuga yeropa nekuda kwekuvapo kwefibre, fructose uye sorbitol zvemukati. [25]

Chikafu fiber mune prunes (100 g): 7.1 g

Kushandisa sei: Idya michero uri wega sechingwa kana kuwedzera kune oatmeal kana pudding.

51. Mazuva

Mazuva akapfuma mune fiber, fatty acids uye iron zvigadzirwa. Izvi zvinovaka muviri zvinogona kubatsira mukudzikira uremu nekudzora mafuta emuviri. Misi chikafu chine simba-rakawanda chinogona kuita kuti munhu anzwe kuzara kwenguva yakareba.

Chikafu fiber mune mazuva (100 g): 8 g

Kushandisa sei: Bvisa mbeu kubva pamisi uye uidye wega kana nezvimwe michero yakaoma. Iwe unogona zvakare kuzvikwidziridza pamusoro pemadhizeti kana masaradhi.

Ongorora: Maitiro ese ataurwa muchinyorwa ari maererano neUnited States department rezvekurima (USDA).

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