Litholoana tse 25 tse nang le fiber
Litaba
Litholoana ke mehloli e metle ea fiber e qhibilihang le e sa qhibiliheng, e eketsang khora ka ho fokotsa takatso ea ho ja, kaha e theha gel ka mpeng, ntle le ho eketsa kuku ea mantle le ho loants'a ho qhibiliha, ho kenyelletsa le ho thibela mofetše oa mala.
Ho tseba palo le mofuta oa faeba lijong ha ho u thuse feela ho theola boima ba 'mele le ho boloka mala a hao a laoloa, ho boetse ho thusa ho thibela le ho phekola hemorrhoids, ho laola lefu la tsoekere le ho boloka letlalo la hao le se na lihloba.
Likahare tsa fiber ka litholoana
Ho lokisa salate ea litholoana e nang le fiber e thusang ho fokotsa boima ba 'mele, khetha eo u e ratang haholo tafoleng e ka tlase, o khetha litholoana tse nang le likhalori tse fokolang.
Tafole e latelang e bonts'a palo ea faeba le likhalori tse fumanehang ka ligrama tse 100 tsa litholoana:
| Litholoana | Palo ea likhoele | Lik'halori |
| Kokonate e tala | 5.4 g | 406 kcal |
| Guava | 5.3 g | 41 kcal |
| Jambo | 5.1 g | 27 kcal |
| Tamarind | 5.1 g | 242 kcal |
| Litholoana tsa takatso | 3.3 g | Lik'hilograma tse 52 |
| Banana | 3.1 g | 104 kcal |
| Maberebere a matsó | 3.1 g | 43 kcal |
Avocado | 3.0 g | 114 kcal |
| Mango | 2.9 g | 59 kcal |
| Acai makhasi ao, ntle le tsoekere | 2.6 g | 58 kcal |
| Papaya | 2.3 g | 45 kcal |
| perekisi | 2.3 g | Kcal tse 44 |
| Pere | 2.2 g | 47 kcal |
| Apple e nang le lekhapetla | 2.1 g | 64 kcal |
| Sirilamunu | 2.1 g | 31 kcal |
| Strawberry | 2.0 g | 34 kcal |
| plum | 1,9 g | 41 kcal |
| Graviola | 1,9 g | 62 kcal |
| namunu | 1.8 g | 48 kcal |
| narekisi | 1,7 g | Kcal tse 44 |
| Khaki | 1.5 g | 65 kcal |
| Peinapole | 1.2 g | 48 kcal |
| Lehapu | 0,9 g | 30 kcal |
| Morara | 0,9 g | 53 kcal |
| lehapu | 0,3 g | 26 kcal |
Litholoana li boetse li na le livithamini le liminerale tse fapaneng tse sebetsang joalo ka li-antioxidants le li-anti-inflammatories, li ntlafatsa metabolism le ho senya 'mele, hobane, ka kakaretso, e na le metsi a mangata.
Khothaletso e ngata ea fiber
Litlhahiso tsa ts'ebeliso ea fiber ea letsatsi le letsatsi li fapana ho latela lilemo le bong, joalo ka ha ho bonts'itsoe ka tlase:
- Bana ba Lilemo tse 1-3: 19 g
- Bana ba Lilemo tse 4-8: 25 g
- Bashemane ba tsoang Lilemo tse 9-13: 31 g
- Bashemane ba tsoang Lilemo tse 14-18: 38 g
- Banana ho tloha Lilemo tse 9-18: 26 g
- Banna ba Lilemo tse 19-50: 35 g
- Basali ba Lilemo tse 19-50: 25 g
- Banna ba nang le lilemo tse fetang 50: 30 g
- Basali ba nang le lilemo tse fetang 50: 21 g
Ha ho na likhothaletso tsa fiber bakeng sa masea a ka tlase ho selemo se le seng, hobane lijo tsa bona li entsoe haholo ka lebese le litholoana, meroho le nama e besitsoeng kapa e besitsoeng.
Sheba litholoana tse ling tse u thusang ho theola boima ba 'mele:
Bala Kajeno
Popelo e tlase: Ke eng, Lisosa le Matšoao
