Cov kws tshaj lij hais tias rau kev zom zaub mov kom raug, ib tus neeg xav tau 25-35 grams fiber ntau txhua hnub los ntawm zaub mov. Hmoov tsis zoo, kev tshawb fawb qhia pom tias feem coob ntawm cov neeg tsis tshua muaj nws nyob hauv lawv cov pluas noj. Thiab qhov no cuam tshuam tsis zoo rau kev noj qab haus huv - tom qab tag nrho, fiber ntau pab txoj hnyuv plab, normalizes microflora thiab, yog li, tiv thaiv tiv thaiv dysbiosis. Fiber ntau yog lub zog ua kom muaj zog uas ua rau kom tshem tawm cov co toxins thiab cov rog ntau ntawm lub cev, tiv thaiv kab mob plawv thiab oncological. Paub txog cov nyiaj fiber ntau hauv qee cov zaub mov, nws yooj yim los kho koj cov zaub mov noj txhua hnub.
Cov Lus Qhia
Kauj ruam 1
Txiv hmab txiv ntoo thiab kua txiv nrog roj
Rau kev sib piv, ib khob txiv kab ntxwv muaj 0.4 grams fiber, thiab txiv kab ntxwv me me tshiab muaj 2.5 grams. Yog li ntawd, nws yog qhov zoo dua los siv cov txiv hmab txiv ntoo hauv lawv cov qauv ntuj, thiab xaiv cov kua txiv hmab txiv ntoo nrog cov pulp.
Kauj ruam 2
Zaub pob qe
Lub taub hau me me ntawm Brussels sprouts yog ib lub tsev khaws khoom ntawm fiber ntau: 3 gram ib 100 grams ntawm zaub qhwv. Yog lawm, cov khoom no tsis yog rau txhua tus, tab sis yog tias koj sim nrog cov zaub mov txawv, koj tuaj yeem nrhiav ib qho kev xaiv uas tsim nyog rau koj tus kheej - nrog kua ntses, nrog cheese, ua ib feem ntawm cov kua zaub, hauv cov nqaij stew, thiab lwm yam.
Kauj ruam 3
Jacket qos yaj ywm
Cov qos yaj ywm yog cov khoom lag luam zoo heev. 150 gram ntawm cov qos yaj ywm peeled muaj 2.4 grams fiber, thiab tib cov qos yaj ywm hauv lawv cov tawv muaj 3.4 grams. "Zos hom" qos yaj ywm ci yog ib sab zoo thiab ua qab zoo noj.
Kauj ruam 4
Taum
Cov txiaj ntsig ntawm taum pauv tsis tau. 100 gram ntawm cov kaus poom kaus poom muaj 4 gram ntawm fiber. Yog tias koj ntxiv qej me rau cov noob taum zoo, cov txiaj ntsig ntawm cov tais diav yuav dhau los ua ntau.
Kauj ruam 5
Txiv hmab txiv ntoo
30 grams ntawm berries - currants, txiv pos nphuab, blueberries, raspberries, nyob rau nruab nrab, muaj 1 gram ntawm fiber. Nws yog tsim nyog ntxiv ntawm ib sab tes ntawm cov txiv hmab txiv ntoo rau porridge lossis muesli rau noj tshais!
Kauj Ruam 6
Ceev
Cov khoom noj txom ncauj on cov noob txiv tuaj yeem muab cov kev pabcuam zoo ua ke. Piv txwv li, hauv 25 gram ntawm almonds (uas yog hais txog tes me ntsis ntawm cov txiv ntoo), nws cov ntsiab lus yog 2 grams.
Kauj Ruam 7
Hlais nplej
Nws yog qhov zoo heev los siv cov spinach tshiab hauv cov zaub xam lav: 100 grams muaj 2 grams fiber. rau kev sib piv: nyob rau hauv Iceberg salad - tsuas yog 0.5 grams.
Kauj ruam 8
Capers
Capers yog cov khoom ntsim heev, rau tus nyiam ua haujlwm. Thiab yog hais tias nyob rau hauv daim ntawv dawb huv capers tsis yog tshwj xeeb yog qab ntxiag rau cov saj, tom qab ntawd nyob rau hauv kev sib xyaw ntawm cov kua ntsw thiab zaub nyoos lawv tuaj yeem "suab" zoo nkauj. Ib lub rooj ntawm cov kaus poom capers muaj 1 gram ntawm fiber.
