Lijo tse nang le fiber le melemo e 6 ea bophelo bo botle
Litaba
- Melemo ea faeba
- Lethathamo la lijo tse phahameng tsa fiber
- Mefuta ea faeba ea phepo
- Likhoele tse qhibilihang
- Likhoele tse sa qhalaneng
- Palo ea likhoele ka letsatsi
Likhoele ke metsoako ea semela e sa silang ke 'mele' me e ka fumanoa lijong tse ling tse kang litholoana, meroho, lithollo le lithollo, mohlala. Ts'ebeliso e lekaneng ea fiber lijong ho bohlokoa ho boloka bophelo bo botle ba mala, ho loants'a le ho thibela mafu a kang ho sokela, botenya le lefu la tsoekere.
Ho na le mefuta e 'meli ea faeba, e qhibilihang ebile e sa qhibilihe,' me lijo tse ngata li na le mefuta e 'meli ea faeba, leha ho le joalo e' ngoe le e 'ngoe e na le melemo e fapaneng' meleng. Keletso ea fiber ea letsatsi le letsatsi bakeng sa motho e moholo e lipakeng tsa ligrama tse 25 ho isa ho tse 38.
Melemo ea faeba
Ka kakaretso, melemo ea bophelo bo botle ba fiber ke:
- Ho loantša ho patoa, hobane li potlakisa tsamaiso ea mala le ho eketsa molumo oa mantle le ho thusa ho felisoa ha eona, haholo ha e sebelisoa hammoho le metsi a lekaneng.
- Eketsa maikutlo a ho khora, kaha ha li sa silisoe, li hlahisa mofuta oa gel ka mpeng, li thusa ho fokotsa likhalori tse kenngoang le ho khetha ho theola boima ba 'mele;
- Thusa ho laola maemo a tsoekere maling, hobane ho monya ha lik'habohaedreite boemong ba mala ho lieha, ho etsa hore tsoekere e eketsehe hanyane ka hanyane mme insulin e laole maemo a eona maling;
- Fokotsa maemo a k'holeseterole le triglyceridehobane likhoele li khona ho fokotsa ho monya mafura le k'holeseterole maemong a mala, ho li baka ho fokotsa ho tsepamisa mohopolo 'meleng qetellong;
- Tlosa chefo e fumanoang ka maleng, ka mantle, hammoho le ho laola le ho laola pH ka maleng;
- Boloka bophelo bo botle ba limela tsa mala le masapo, kaha li sebeletsa e le lijo tsa libaktheria tse molemo tse teng ka maleng. Ntle le ho khothaletsa bophelo bo botle ba likokoana-hloko tsa mala, likhoele li fokotsa ho ruruha, li eketsa tšireletso ea 'mele le ho thibela ho theoa ha mafu a mala.
Ho fumana melemo eohle ea fiber, ho hlokahala hore u je lijo tse nang le fiber letsatsi le leng le le leng ka lijo tsohle tse ka sehloohong le lijo tse bobebe. Hape ke habohlokoa ho bolela hore ha u ja lijo tse nang le fiber e ngata, ho hlokahala hore u eketse ho noa ha metsi, hobane metsi a faeba fiber le ho nolofatsa mala, a thusa ho felisa mantle le ho ntlafatsa ho sokela.
Lethathamo la lijo tse phahameng tsa fiber
Tafole e latelang e bonts'a lijo tse ruileng haholo ka faeba ebile li na le bongata ba eng:
Thollo | Palo ea likhoele (100 g) |
Koro bran | 30 g |
Phofo ea Rye | 15.5 g |
Oat | 9.1 g |
Raese e phehiloeng e sootho | 2.7 g |
Bohobe bo felletseng ba koro | 6.9 g |
Meroho, meroho le lihlahisoa | |
Phofo ea cassava | 6.5 g |
Sauteed khale | 5.7 g |
Broccoli e phehiloeng | 3.4 g |
Rantipole e tala | 3.2 g |
Litapole tse besitsoeng | 2.2 g |
Pepere e tala | 2.6 g |
Mokopu o besitsoeng | 2,5 g |
Mokopu o motala | 1.6 g |
Lethisi | 2 g |
Litholoana le lihlahisoa | |
Khaki | 6.5 g |
Avocado | 6.3 g |
Guava | 6.3 g |
Lefats'e la lamunu | 4.1 g |
apole | 2.0 g |
plum | 2.4 g |
Banana | 2.6 g |
Peo le linate | |
Linseed | 33.5 g |
Lialmonde | 11.6 g |
Chestnut ea Pará | 7.9 g |
Kokonate e tala | 5.4 g |
Nate ea cashew | 3.7 g |
Peanut | 8.0 g |
Peo ea Sesame | 11.9 g |
Lithollo | |
Phofo ea soya | 20.2 g |
Linaoa tse phehiloeng tsa carioca | 8.5 g |
Linaoa tse tala | 9.7 g |
Lensisi tse phehiloeng | 7.9 g |
Pea | 7.5 g |
Chickpea | 12.4 g |
Noa e ntšo | 8.4 g |
Mefuta ea faeba ea phepo
Likhoele tsa lijo li ka hlalosoa e le tse qhibilihang kapa tse sa qhalaneng, phapang e kholo lipakeng tsa tsona ke hore faeba e qhibilihang e qhibiliha ka metsing, ha fiber e sa qhalaneng e sa sebetse. E 'ngoe le e' ngoe ea tsona e na le melemo ea eona ea mantlha.
Likhoele tse qhibilihang
Likhoele tse qhibilihang li qhibiliha ka metsing a etsang gel, kahoo li lula nako e teletsana ka mpeng le mala a manyane, ka hona li fana ka maikutlo a maholo a ho khora, ho laola tsoekere maling le ho theola k'holeseterole.
Ntle le moo, likhoele tse qhibilihang li silafatsoa 'me li belisoa ke libaktheria tse ntle tse teng ka maleng, tse thusang ho boloka bophelo bo botle ba mala le ho fokotsa ho ruruha, ho thibela ho hlaha ha mafu a mala, joalo ka lefu la Crohn, ulcerative colitis le mala a halefisang, hape thibela kankere e mebala-bala, ka hona e ka nkuoa e le prebiotic.
Likhoele tse ling tse qhibilihang ke pectin le inulin, ka mohlala, tse ka fumanoang lijong tse kang litholoana, meroho, lijo-thollo le lijo tse nang le habore, kokoana-hloko ea koro, harese le rye. Bona tse ling ka lijo tse nang le fiber e ngata.
Likhoele tse sa qhalaneng
Likhoele tse sa qhibiliheng ha li hlapolloe ka metsing mme ho belisoa ha tsona ka maleng a microbiota ho na le moeli, kahoo ha li fihla maleng a maholo, li potlakisa tsamaiso ea mala hobane e eketsa molumo oa mantle ebile e sebetsa e le setlolo sa tlhaho, ho thibela ho hlaha ha mathata joalo ka ho patoa, hemorrhoids le ho ruruha boemong ba mala. Ba boetse ba rata ho felisoa ha lihlahisoa tse chefo tse hlahisitsoeng ka maleng.
Likhoele tse ling tse sa qhibiliheng ke selulose le lignin, ka mohlala, tse ka fumanoang haholo-holo lithorong tse felletseng, haholo-holo lialmonde ka har'a khetla, chia le peo e linseed, linate, morara o omisitsoeng le ka har'a khetla ea litholoana le meroho. Lekola lijo tse ling moo likhoele tse sa qhibiliheng li ka fumanoang.
Palo ea likhoele ka letsatsi
Keletso ea ho eketsa ts'ebeliso ea fiber lijong ke ho kenyelletsa lijo tse tala le tse khetheloang, haholo litholoana le meroho, hammoho le lithollo, lipeo le lithollo, ho qoba lijo tse ntlafalitsoeng joalo ka phofo ea poone, phofo ea koro le raese White.
Ho ea ka Academy of Nutrition and Dietetics, likhothaletso tsa fiber tsa letsatsi le letsatsi li fapana ho latela lilemo le bong, ho latela tafole e latelang:
Sehlopha | Palo ea fiber ho banna ka 1000 kcal / ka letsatsi | Palo ea fiber bakeng sa basali ka 1000 kcal / ka letsatsi |
0 ho isa ho likhoeli tse 6 | Ke feela ka lebese la matsoele | Ke feela ka lebese la matsoele |
Likhoeli tse 6 ho isa ho tse 12 | Ha ea bontšoa | Ha ea bontšoa |
1 ho isa ho lilemo tse 3 | 19 g | 19 |
Lilemo tse 4 ho isa ho tse 8 | 25 g | 25 g |
Lilemo tse 9 ho isa ho tse 13 | 31 g | 26 g |
Lilemo tse 14 ho isa ho tse 18 | 38 g | 26 g |
Lilemo tse 19 ho isa ho tse 50 | 38 g | 25 g |
> Lilemo tse 50 | 30 g | 21 g |
Boimana | - | 29 g |
Masea | - | 29 g |
Ha ka mabaka a mang ho sa khonehe ho kenya fiber e khothalletsoang ka letsatsi ka lijo, ho na le litlatsetso tse ling tse ka rekoang li-pharmacy, mabenkeleng a lijo tsa bophelo bo botle kapa mabenkeleng a marang-rang a capsule kapa foromo ea phofo e nang le melemo e ts'oanang le fiber lijong.