Lijo tse nang le fiber e phahameng

Faeba ke ntho e fumanoang limeleng. Likhoele tsa lijo, mofuta oo u o jang, li fumanoa litholoana, meroho le lithollo. 'Mele oa hau o sitoa ho sila fiber, ka hona e feta ka maleng ntle le hore e kenngoe haholo. Leha ho le joalo, fiber e ntse e fana ka melemo e mengata ea bophelo bo botle.

Lisebelisoa tsa lijo li eketsa bongata lijong tsa hau. Hobane e etsa hore o ikutloe o tletse ka potlako le nako e teletsana, e ka o thusa ka boiteko ba ho theola boima ba 'mele kapa ho boloka boima ba' mele bo phetseng hantle. Bakeng sa batho ba nang le lefu la tsoekere, fiber e bapala karolo ea bohlokoa ho fihletseng le ho boloka taolo ea glycemic.

Lijo tse phahameng tsa fiber li ka thusa ka ho sokela le lets'ollo. Fiber le eona e ka thusa ho theola k'holeseterole ea hau.

Butle-butle eketsa fiber ea lijo tsa hau. Haeba u na le bloating kapa khase, mohlomong o jele haholo mme o hloka ho fokotsa palo ea fiber eo o e jang matsatsi a 'maloa. Noa maro a mangata. Ha o eketsa faeba lijong tsa hau, o hloka ho fumana maro a lekaneng. Ho se fumane maro a lekaneng ho ka mpefatsa mala ho e-na le ho ba betere. Botsa mofani oa tlhokomelo ea bophelo kapa setsebi sa phepo ea lijo hore na u lokela ho fumana mokelikeli o kae letsatsi ka leng.

Kamohelo ea letsatsi le letsatsi ea fiber ea batho ba baholo ba lilemo li 19 ho isa ho tse 50 ke ligrama tse 38 ka letsatsi bakeng sa banna le ligrama tse 25 ka letsatsi bakeng sa basali. Ho fumana fiber e ngata lijong tsa hau, ja mefuta e fapaneng ea lijo, joalo ka:

• Litholoana
• Meroho
• Lihlahisoa tsohle

Bala mangolo a lijo ka hloko ho bona hore na li na le fiber e kae. Faeba e fumanoa ka tlhaho lijong tse ngata tse nang le phepo. Haeba lijo tsa hau li leka-lekane, mohlomong ha u hloke tlatsetso ea fiber. Lihlahisoa tsohle tsa lijo-thollo li na le fiber e ngata ho feta lithollo tse ntlafalitsoeng. Khetha lijo tse nang le fiber e ngata haholo, joalo ka bohobe ba koro bo felletseng le bohobe bo bosoeu le raese e sootho khahlanong le raese e tšoeu. Leka ho ja lijo tse nang le fiber e ngata ka tlhaho. Lisebelisoa tsa fiber le lijo tse etselitsoeng fiber tse nang le fiber hangata ha li fane ka melemo e tšoanang ea bophelo bo botle mme li ka mpefatsa bloating le khase ..

Meroho ke mohloli o motle oa fiber. Ja tse ling:

• Lettuce, chard ea Switzerland, lihoete tse tala le spinach
• Meroho e phehiloeng ka bonolo, joalo ka asparagus, li-beet, li-mushroom, turnips le mokopu
• Litapole tse besitsoeng le litapole tse nang le letlalo
• Broccoli, artichokes, squashes, le linaoa tse likhoele

U ka fumana fiber e ngata ka ho ja:

• Limela tse kang linaoa, linaoa tse ntšo, lierekisi tse arotsoeng, linaoa tsa liphio, linaoa tsa lima le li-chickpea
• Linate le lipeo, joalo ka peo ea soneblomo, lialmonde, li-pistachio le li-pecans

Litholoana ke mohloli o mong o motle oa fiber. Ja tse ling:

• Liapole le libanana
• Liperekisi le lipere
• Tangerines, prunes le monokotsoai
• Lifeiga le litholoana tse ling tse omisitsoeng
• Kiwis

Lithollo ke mohloli o mong oa bohlokoa oa fiber. Ja tse ling:

• Lijo-thollo tse chesang, tse kang oatmeal le farina
• Bohobe ba lijo-thollo kaofela
• Raese e sootho
• Quinoa
• Makipikipi
• Lijo-thollo tse nang le fiber e ngata haholo, joalo ka matlapi a korong, koro e halikiloeng le koro e ikhohomosang
• Li-pastas tsa koro e felletseng
• Li-muffin tsa makala

Fiber ea lijo - ho itlhokomela; Ho patoa - fiber

• Mehloli ea fiber

Dahl WJ, Stewart ML. Boemo ba Academy of Nutrition le Dietetics: litlamorao tsa bophelo bo botle ba fiber. Lijo tsa J Acad Nutriti. 2015; 115 (11): 1861-1870. PMID: 26514720 e fetotsoe.ncbi.nlm.nih.gov/26514720/.

Setšoantšo se fanoang ke Murray MT. Meriana ea phepo e nepahetseng. Ka: Pizzorno JE, Murray MT, bahlophisi. Buka ea bongaka ea Bongaka ba Tlhaho. La 5th. Philadelphia, PA: Elsevier; 2021: khaolo ea 44.

Thompson M, Noel MB. Phepo e nepahetseng le meriana ea lelapa. Ka: Rakel RE, Rakel DP, bahlophisi. Buka ea bongaka ea Meriana ea Lelapa. La 9th. Philadelphia, PA: Elsevier; 2016: khaolo ea 37.

• Ho sokela masea le bana
• Diverticulitis
• Faeba

• Ho patoa - ho itlhokomela
• Ho patoa - seo u lokelang ho se botsa ngaka ea hau
• Diverticulitis le diverticulosis - ho tsoa
• Diverticulitis - seo u lokelang ho se botsa ngaka ea hau
• Mokhoa oa ho bala mangolo a lijo

• Fibre ea phepo
• Mokhoa oa ho theola cholesterol le lijo