Tseba palo e nepahetseng ea fiber eo u ka e jang ka letsatsi
Tekanyo e nepahetseng ea fiber e lokelang ho jeoa ka letsatsi e lokela ho ba lipakeng tsa 20 le 40 g ho laola tšebetso ea mala, ho fokotsa ho sokela, ho loantša mafu a kang cholesterol e phahameng, le ho thusa ho thibela mofetše oa mala.
Leha ho le joalo, ho fokotsa ho sokela, ho hlokahala, ntle le ho ja lijo tse nang le fiber, ho noa lilithara tse 1,5 ho isa ho tse 2 tsa metsi ka letsatsi ho thusa ho felisa mantle. Faeba e boetse e thusa ho fokotsa takatso ea lijo, ka hona ho ja lijo tse nang le fiber ho boetse ho o thusa ho theola boima ba 'mele.
Ho tseba hore na u ka ja eng lijong tse phahameng tsa fiber bona: Lijo tse phahameng tsa fiber.
Bakeng sa ho monya fiber e khothalletsoang ka letsatsi, ho hlokahala hore u je lijo tse nang le litholoana tse ngata, joalo ka litholoana tsa takatso, meroho, joalo ka khabeche, litholoana tse omisitsoeng, joalo ka lialmonde le linaoa, joalo ka lierekisi. Mohlala ke ona oa ho fumana hore na ke lijo life tseo u ka li kenyang lijong tsa hau tse fanang ka palo e nepahetseng ea fiber ka letsatsi:
| Lijo | Palo ea fiber |
| 50 g ea lijo-thollo Makala kaofela | 15 g |
| 1 pere ka khetla | 2.8 g |
| 100 g ea broccoli | 3.5 g |
| 50 g ea lialmonde tse sirelelitsoeng | 4.4 g |
| 1 apole e nang le lekhapetla | 2.0 g |
| 50 g ea lierekisi | 2.4 g |
| Kakaretso | 30.1 g |
Khetho e 'ngoe ea ho fihlela likhothaletso tsa letsatsi le letsatsi tsa fiber ke ho ja lijo tsa letsatsi le le leng, mohlala: lero la tholoana ea takatso e tharo ho pholletsa le letsatsi + 50 g ea k'habeche ea lijo tsa mots'eare le 1 guava ea lijo tse theolelang + 50 g ea linaoa tse mahlo a matsho lijong tsa mantsiboea .
Ntle le moo, ho natefisa lijo ka fiber, o ka sebelisa Benefiber, phofo e nang le faeba e ngata e ka rekiloeng khemising mme e ka tsoakoa metsing kapa lero.
Ho ithuta haholoanyane ka lijo tse nang le fiber, bona: Lijo tse nang le fiber.
Lingoliloeng Tse Ncha
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