Lijo tse 20 tse Holimo ka har'a faeba e qhibilihang

Litaba

• 1. Linaoa tse ntšo
• 2. Linaoa tsa Lima
• 3. Limela tsa Brussels
• 4. Li-avocado
• 5. Litapole tse monate
• 6. Broccoli
• 7. Turnips
• 8. Lipere
• 9. Linaoa tsa liphio
• 10. Lifeiga
• 11. Likokoana-hloko
• 12. Liapolekose
• 13. Lihoete
• 14. Liapole
• 15. Livava
• 16. Peo ea folaxe
• 17. Peo ea soneblomo
• 18. Makotomane
• 19. Li-oats
• 20. Harese
• Ntlha ea bohlokoa

Fiber ea lijo ke khabohaetereite ea limela tseo 'mele oa hau o ke keng oa li sila.

Le ha e le habohlokoa mala a hao le bophelo bo botle ka kakaretso, batho ba bangata ha ba fihlelle likhakanyo tse khothalletsoang tsa letsatsi le letsatsi (RDA) tsa ligrama tse 25 le tse 38 bakeng sa basali le banna, ka ho latellana (1,).

Faeba e qhibilihang ebile e sa qhibilihe e thusa ho bokella litulo tsa hau mme e ka sebelisoa e le mohloli oa lijo bakeng sa libaktheria tse ntle mala a hao a maholo.

Faeba e qhibilihang e hulela metsi ka maleng a hao, a nolofatsang litulo tsa hau le ho ts'ehetsa ho tsamaea ha mala kamehla.

Ha e u thuse feela ho ikutloa u tletse le ho fokotsa ho sokela empa e ka boela ea theola li-cholesterol le tsoekere ea mali ().

Mona ke lijo tse 20 tse phetseng hantle tse nang le fiber e ngata e qhibilihang.

1. Linaoa tse ntšo

Linaoa tse ntšo hase feela mokhoa o motle oa ho fa lijana tsa hau mokhoa oa nama empa hape ke mohloli o makatsang oa fiber.

Senoelo se le seng (ligrama tse 172) se pakela ligrama tse 15, eleng seo motho ea tloaelehileng a se jang ka letsatsi, kapa 40-60% ea RDA bakeng sa batho ba baholo (, 4).

Linaoa tse ntšo li na le pectin, mofuta oa faeba e qhibilihang e bang lerootho ka metsing. Sena se ka liehisa mpa ho tsoa le ho etsa hore o phele hantle ho feta, ho fa mmele oa hau nako e eketsehileng ea ho monya limatlafatsi ().

Linaoa tse ntšo le tsona li na le liprotheine le tšepe tse ngata, li na le lik’hilojule tse fokolang ebile ha li na mafura (4).

Litaba tse qhibilihang ka har'a fiber: 5.4 dikgerama ka senoelo sa kotara ea boraro (ligrama tse 129) tsa linaoa tse ntšo tse phehiloeng (6).

2. Linaoa tsa Lima

Linaoa tsa Lima, tse tsejoang hape e le linaoa tsa botoro, li na le linaoa tse kholo, tse sephara, tse bosoeu bo botala.

Li na le li-carbs le protheine, hammoho le mafura a fokolang.

Li na le fiber e fokolang haholo ho feta linaoa tse ntšo, empa fiber ea tsona e qhibilihang e batla e ts'oana. Linaoa tsa Lima li boetse li na le fiber pectin e qhibilihang, e amanang le phokotso ea li-spikes tsa tsoekere ea mali kamora lijo ().

Linaoa tse tala tsa lima li na le chefo ha li le tala 'me li lokela ho kolobisoa ebe li belisoa pele u li ja (7).

Litaba tse qhibilihang ka har'a fiber: 5.3 dikgerama ka senoelo sa kotara e tharo (ligrama tse 128) tsa linaoa tsa lima (6).

3. Limela tsa Brussels

Lefatše le kanna la aroloa ho ba ratang lehloeo la Brussels, empa lehlakore lefe kapa lefe leo u leng ho lona, ​​ho ke ke ha latoloa hore meroho ena e na le livithamine le liminerale, hammoho le baemeli ba fapaneng ba loantšang mofets'e.

Ho feta moo, limela tsa Brussels ke mohloli o moholo oa fiber, e nang le ligrama tse 4 ka kopi (ligrama tse 156) (8).

Faeba e qhibilihang ka har'a limela tsa Brussels e ka sebelisoa ho fepa libaktheria tse molemo. Tsena li hlahisa vithamine ea K le livithamini tsa B, hammoho le mafura a ketane e khuts'oane e tšehetsang mala a hau.

Litaba tse qhibilihang ka har'a fiber: 2 dikgerama ka senoelo se le seng sa halofo (ligrama tse 78) tsa limela tsa Brussels (6).

4. Li-avocado

Avocado e tsoa Mexico empa e se e tumme lefatšeng ka bophara.

Haas avocado ke mofuta o tloaelehileng haholo. Ke mohloli o motlehali oa mafura a monounsaturated, potasiamo, vithamine E le fiber ea phepo.

Avocado e le 'ngoe e paka ligrama tse 13,5 tsa fiber. Leha ho le joalo, karolo e le 'ngoe ho tse tharo ea tholoana - e fana ka ligrama tse ka bang 4.5, tse 1,4 tsa tsona li qhibiliha (9,).

Kaha li na le fiber e ngata e qhibilihang le e sa qhibiliheng, li hlile li hlahelletse ntlheng ena.

Ha li bapisoa le mehloli e meng e tummeng ea fiber, li na le palo e tlase ea li-antinutrients phytate le oxalate, e ka fokotsang ho monya liminerale ().

Litaba tse qhibilihang ka har'a fiber: 2.1 dikgerama ka halofo ea avocado e le 'ngoe (6).

5. Litapole tse monate

Litapole tse tsoekere li na le potasiamo e ngata, beta carotene, livithamini tsa B le fiber. Ke mekotla e le 'ngoe feela ea litapole tse mahareng tse fetang 400% ea Reference Daily Intake (RDI) ea vithamine A (12).

Ho feta moo, litapole tse tloaelehileng li na le ligrama tse ka bang 4 tsa faeba, eo halofo ea eona e qhibilihang (12).

Ka hona, litapole li ka kenya letsoho haholo ho felletseng ha fiber e kenang.

Faeba e qhibilihang e ka ba ea bohlokoa bakeng sa taolo ea boima ba 'mele. Ha u e ja haholo, ho na le tokollo e kholo ea lihormone tse khotsofatsang mala, tse ka thusang ho fokotsa takatso ea hau ea lijo ().

Litaba tse qhibilihang ka har'a fiber: 1.8 dikgerama ka senoelo se le seng sa halofo (150 grams) sa litapole tse phehiloeng (6).

6. Broccoli

Broccoli ke meroho ea sefapano se hōlang hantle sehleng se pholileng. Hangata ke botala bo lefifi, empa u ka fumana mefuta e pherese.

E na le vithamine K e ngata, e thusang mali a hao, 'me ke mohloli o motle oa folate, potasiamo le vithamine C. E boetse e na le thepa ea antioxidant le anticancer (14,).

Broccoli ke mohloli o motle oa fiber, e nang le ligrama tse 2.6 ho li-ounara tse 3.5 (100 grams), tse fetang halofo ea tsona li qhibiliha (14).

Fibre e ngata e qhibilihang e ka ts'ehetsa 'mele oa hau ka ho fepa libaktheria tse ntle mala a hao a maholo. Libaktheria tsena li hlahisa mafura a ketane e khutšoane e thusang, joalo ka butyrate le acetate.

Litaba tse qhibilihang ka har'a fiber: 1.5 dikgerama ka kopi e le 'ngoe ea halofo (92 grams) ea broccoli e phehiloeng (6).

7. Turnips

Turnips ke motso oa meroho. Mefuta e meholo hangata e fepeloa mehlape, empa mefuta e menyenyane ke tlatsetso e ntle lijong tsa hau.

Sejo se nang le phepo e ngata haholo ke turnips, e lateloe ke calcium le livithamini C le K (16).

Li boetse li ntle bakeng sa ho kenya fiber ea hau - kopi e le 'ngoe e tšela ligrama tse 5 tsa fiber, tse 3.4 tsa tsona li qhibiliha (6, 16).

Litaba tse qhibilihang ka har'a fiber: Li-gram tsa 1.7 ka kopi e le 'ngoe ea halofo (82 grams) ea li-turnip tse phehiloeng (6).

8. Lipere

Lipere li monate ebile lia khatholla ebile li sebetsa e le mohloli o motle oa vithamine C, potasiamo le li-antioxidants () tse fapaneng.

Ho feta moo, ke mohloli o motle haholo oa fiber, o nang le ligrama tse 5.5 tholoaneng e le 'ngoe e boholo bo mahareng. Faeba e qhibilihang e kenya karolo ea 29% ea litlheferetsi tse felletseng tsa lipere, mofuta o ka sehloohong ke pectin (, 18).

Ka lebaka la lihlahisoa tsa tsona tse phahameng tsa fructose le sorbitol, lipere ka linako tse ling li ka ba le phello ea laxative. Haeba u tšoeroe ke lefu la mala le halefisang (IBS), ho ka 'na ha hlokahala hore u lekanyetse tsela eo u jang ka eona ().

Litaba tse qhibilihang ka har'a fiber: 1.5 dikgerama ka pere e lekaneng (6).

9. Linaoa tsa liphio

Sebopeho sa bona se ile sa fa linaoa tsa liphio lebitso la tsona.

Ke motsoako oa bohlokoa ho chili con carne le mohloli o moholo oa fiber ea lijo, li-carbs tse rarahaneng le protheine. Li boetse ha li na mafura 'me li na le calcium le iron (19).

Linaoa tsa liphio ke mohloli o motle oa fiber e qhibilihang, haholo-holo pectin.

Leha ho le joalo, batho ba bang ba fumana ho le thata ho sila linaoa. Haeba ho joalo ho uena, qala ho eketsa phepelo ea linaoa ea hau ea liphio butle ho qoba ho ruruha.

Litaba tse qhibilihang ka har'a fiber: 3 dikgerama kopi ea kotara e meraro (133 grams) ea linaoa tse phehiloeng (6).

10. Lifeiga

Lifeiga e ne e le se seng sa limela tsa pele tse lenngoeng nalaneng ea motho.

Li na le phepo e ntle haholo, li na le calcium, magnesium, potasiamo, livithamini tsa B, le limatlafatsi tse ling.

Ka bobeli lifeiga tse omisitsoeng le tse sa tsoa khuoa ke mehloli e metle ea faeba e qhibilihang, e liehisang motsamao oa lijo ka maleng a hao, e leng ho fanang ka nako e eketsehileng ea ho monya limatlafatsi ().

Ho ipapisitsoe le bopaki ba lipale tse sa lekanyetsoang, lifeiga tse omisitsoeng li sebelisitsoe e le pheko ea lapeng ho kokobetsa pipitlelano ka lilemo. Ha phuputso e 'ngoe e fumane hore peista ea feiga e ntlafalitse ho tsamaea ha lintja tse itjarileng, lipatlisiso tsa batho li haella ().

Litaba tse qhibilihang ka har'a fiber: Li-gram tsa 1.9 ho senoelo sa kotara ea bone (ligrama tse 37) tsa lifeiga tse omisitsoeng (6).

11. Likokoana-hloko

Li -ectarine ke litholoana tsa majoe tse melang libakeng tse futhumetseng, tse futhumetseng. Li tšoana le liperekisi, empa ha li na letlalo le ts'oanang le tšoanang.

Ke mohloli o motle oa livithamini tsa B, potasiamo le vithamine E. Ho feta moo, li na le lintho tse fapaneng tse nang le thepa ea antioxidant (22,).

Nectarine e le 'ngoe e boholo bo mahareng e na le ligrama tsa 2.4 tsa fiber, e fetang halofo ea eona e qhibilihang (6, 22).

Litaba tse qhibilihang ka har'a fiber: 1.4 dikgerama ka lero le le leng le lekaneng (6).

12. Liapolekose

Liapolekose ke litholoana tse nyane, tse monate tse fapaneng ka 'mala ho tloha bosehla ho isa ho lamunu,' me ka linako tse ling li na le 'mala o mofubelu.

Li na le lik'hilojule tse tlase ebile ke mohloli o motle oa livithamini A le C (24).

Liapolekose tse tharo li fana ka ligrama tsa 2.1 tsa faeba, tseo bongata ba tsona li qhibilihang (6, 24).

Asia, liapolekose li 'nile tsa sebelisoa meriana ea setso ka lilemo,' me ho lumeloa hore li ka sireletsa batho mafung a pelo ().

Li kanna tsa thusa ho sila lijo. Phuputso e 'ngoe e fumane hore litoeba tse jang litlheferetsi tse tsoang liapolekose li na le litekanyo tse phahameng tsa setuloana ho feta ba fumaneng fiber e sa qhalaneng feela ().

Litaba tse qhibilihang ka har'a fiber: 1.4 dikgerama ka li-apricot tse 3 (6).

13. Lihoete

Lihoete ke e 'ngoe ea meroho e tsebahalang haholo le e monate lefatšeng.

Li phehiloe kapa li phehiloe ka mouoane, lihoete ke sesebelisoa sa bohlokoa mefuteng e mengata ea diresepe, empa li ka tšeloa ka lisalateng kapa tsa sebelisoa ho etsa li-dessert tse kang kaka ea rantipole.

Ka lebaka le utloahalang, e kanna eaba u ile oa bolelloa u sa le ngoana hore u je lihoete ho u thusa ho bona lefifing.

Lihoete li tletse beta carotene, tse ling tsa tsona li fetoloa vithamine A. Vithamine ena e tšehetsa mahlo a hau mme e bohlokoa haholo bakeng sa pono ea bosiu ().

Senoelo se le seng (ligrama tse 128) sa lihoete tse khethiloeng se na le ligrama tse 4.6 tsa fiber, tseo tse 2.4 tsa tsona li qhibilihang (27).

Kaha batho ba bangata ba thabela meroho ena letsatsi le leng le le leng, e ka ba mohloli oa bohlokoa oa fiber e qhibilihang.

Litaba tse qhibilihang ka har'a fiber: 2.4 dikgerama ka senoelo (ligrama tse 128) tsa lihoete tse phehiloeng (6).

14. Liapole

Liapole ke e 'ngoe ea litholoana tse jeoang haholo lefatšeng. Mefuta e mengata e monate haholo, empa tse ling tse kang Granny Smith li ka ba bolila haholo.

"Apole ka letsatsi e boloka ngaka hole" ke maele a khale a ka bang le 'nete e itseng, kaha ho ja tholoana ena ho amana le kotsi e tlase ea mafu a mangata a sa foleng ().

Liapole li jara livithamini le liminerale tse fapaneng mme ke mohloli o motle oa fiber pectin e qhibilihang. Apple pectin e kanna ea ba le melemo e mengata ea bophelo bo botle, joalo ka ho fokotsa kotsi ea lefu la pelo le ntlafatso ea ts'ebetso ea mala (,).

Litaba tse qhibilihang ka har'a fiber: 1 gram ka apole e boholo bo mahareng (6).

15. Livava

Li -gwava ke litholoana tsa tropike tse tsoang Mexico le Amerika Bohareng le Boroa. Letlalo la tsona le tloaetse ho ba botala, ha makhasi a ka fapana ho tloha ho 'mala o mosoeu ho ea bopinking bo tebileng.

Guava e le 'ngoe e paka ligrama tse 3 tsa fiber, eo e ka bang 30% ea eona e qhibilihang (6, 31).

Tholoana ena ho bonts'itsoe hore e fokotsa tsoekere maling, hammoho le k'holeseterole e felletseng, triglycerides, le li-cholesterol tsa LDL (tse mpe) ho batho ba phetseng hantle. Ka lehlakoreng le leng, sena se ka bakoa ke fiber e qhibilihang, e ka liehang ho monya tsoekere ().

Litaba tse qhibilihang ka har'a fiber: 1.1 dikgerama ka tholoana e 'ngoe le e' ngoe e tala ea guava (6).

16. Peo ea folaxe

Peo ea folaxe, e tsejoang hape e le linseeds, ke lipeo tse nyane tse sootho, tse mosehla kapa tsa khauta.

Ba paka mokotla o nang le phepo 'me e ka ba tsela e ntle ea ho ntlafatsa limatlafatsi tsa li-smoothies tsa hau, mahobe kapa lijo-thollo.

Ho fafatsa khaba e le 1 ea peo ea folaxe fatše holim'a motoho oa hau ho ka eketsa ligrama tse 3,5 tsa fiber le ligrama tse 2 tsa protheine lijong tsa hau tsa hoseng. Hape ke e 'ngoe ea mehloli e metle ka ho fetisisa ea limela tsa mafura a omega-3 ().

Haeba ho khonahala, inela peo ea folaxe fatše bosiu bo le bong, kaha sena se lumella faeba ea eona e qhibilihang hore e kopane le metsi ho etsa gel, e ka thusang ho sila lijo.

Litaba tse qhibilihang ka har'a fiber: 0.6-1.2 dikgerama ka khaba (14 dikgerama) tsa peo ea folaxe e felletseng (6).

17. Peo ea soneblomo

Peo ea sonobolomo ke seneke se monate se nang le phepo 'me hangata se rekoa se se se ntse se sirelelitsoe ho senola pelo e monate ea soneblomo.

Li na le ligrama tse ka bang tharo tsa faeba e jang lijo ka kopi e le 'ngoe ho tse' ne, eo grama e le 'ngoe e qhibilihang. Ho feta moo, ba ruile mafura a monounsaturated le polyunsaturated, protein, magnesium, selenium le iron (6, 34).

Litaba tse qhibilihang ka har'a fiber: 1 gram ka senoelo sa kotara ea bone (ligrama tse 35) tsa peo ea soneblomo (6).

18. Makotomane

Linate ke mofuta oa linate o monate o ka jeoang o le tala kapa o halikiloe bakeng sa tatso e matla. Li boetse li sebelisoa khafetsa joalo ka motsoako oa mekoallo ea chokolete le ho hasana.

Senoelo sa bone sa makotomane se pakela ligrama tse ka bang 3.3 tsa fiber, eo karolo ea boraro ea eona e qhibilihang. Ho feta moo, ba ruile mafura a sa khotsofatsoang, vithamine E, thiamine le iron (6, 35).

Karolo e 'ngoe ka lebaka la fiber ea eona e qhibilihang, makotomane a ka thusa ho fokotsa kotsi ea lefu la pelo ka ho theola LDL (bad) cholesterol ().

Litaba tse qhibilihang ka har'a fiber: 1.1 dikgerama ka senoelo se le seng sa bone (ligrama tse 34) tsa makotomane (6).

19. Li-oats

Li-oats ke e 'ngoe ea lijo-thollo tse fapaneng haholo le tse phetseng hantle ho potoloha. U ka li sebelisa ho etsa lijo-thollo tsa hoseng, bohobe, li-scones, li-flapjacks kapa litholoana li senyeha.

Li na le beta glucan, mofuta oa fiber e qhibilihang e amanang le cholesterol e fokolitsoeng ea LDL (mpe) le taolo e ntlafalitsoeng ea tsoekere maling. Ho hakanngoa hore ligrama tse 3 tsa oat beta glucan ka letsatsi li ka fokotsa kotsi ea lefu la pelo (,).

Likopi tse ka bang 1.25 (ligrama tse 100) tsa habore tse ommeng li na le ligrama tse 10 tsa fiber kaofela. Sena se arotsoe ka ligrama tse 5.8 tsa insoluble le 4.2 dikgerama tsa fiber e qhibilihang, 3.6 ea tsona ke beta glucan (,, 41).

Beta glucan le eona ke eona e fanang ka motoho sebopeho sa eona se setlolo.

Litaba tse qhibilihang ka har'a fiber: Li-gram tsa 1.9 ka kopi (233 grams) ea habore e phehiloeng (6).

20. Harese

Batho ba bang ba ka 'na ba amahanya harese le indasteri ea ho ritela, empa lijo-thollo tsena tsa khale tse matlafatsang li boetse li sebelisetsoa ho tiisa sopho, sechu kapa risotto.

Joalo ka habore, e na le hoo e ka bang 3.5-5.9% ea fiber e qhibilihang ka har'a beta glucan, e bonts'itsoeng ho fokotsa kotsi ea lefu la pelo ().

Mefuta e meng ea fiber e qhibilihang ka hare ho harese ke psyllium, pectin le guar gum ().

Litaba tse qhibilihang ka har'a fiber: 0.8 dikgerama ka senoelo se le seng sa halofo (ligrama tse 79) tsa harese e phehiloeng (6).

Ntlha ea bohlokoa

Faeba e qhibilihang e ntle bakeng sa mala a hao le bophelo bo botle ka kakaretso, ho fokotsa kotsi ea lefu la pelo ka ho theola k'holeseterole ea LDL (e mpe) le ho u thusa ho lekanya maemo a tsoekere ea mali.

Haeba u batla ho eketsa phepelo ea fiber e qhibilihang, hangata ho molemo ho qala butle butle le ho e haha ​​butle butle.

Hape ke khopolo e ntle ho noa metsi a mangata. Sena se tla thusa faeba e qhibilihang 'meleng ho theha gel, e thusang ho sila lijo le ho thibela ho sokela.

Litholoana tsohle, meroho, lithollo tse felletseng le linaoa li na le faeba e qhibilihang, empa lijo tse ling tse kang limela tsa Brussels, li-avocado, peo ea folaxe le linaoa tse ntšo ke tsona tse monate.