Fiber yog ib tsob nroj muaj fiber ntau uas tsis zom rau lub cev, tab sis muaj txiaj ntsig rau kev zom zaub mov ntau dua. Fiber ntau pab ua kom lub cev siv nyiaj lub zog rau kev zom cov zaub mov, uas pab txhawb kom poob phaus. Ntxiv rau, kev noj haus fiber ntau pab tua cov rog hauv lub cev, ua kom cov ntshav qab zib tsis txaus, thiab tseem txo qhov kev pheej hmoo mob nyuv thiab.
Cov Lus Qhia
Kauj ruam 1
Figs yog qhov muaj fiber ntau. Nws tsis muaj teeb meem yog tias nws tau tshiab lossis qhuav. Cov txiv no yog qhov zoo tshaj plaws ntawm calcium, potassium thiab manganese. Kev tshawb fawb tseem qhia tau tias cov txiv ntoo pab tau pab tua mob qog noj ntshav.
Kauj ruam 2
Avocados muaj 34% fiber ntau ntawm RDA. Avocados yog nplua nuj nyob hauv cov roj ntsha uas tsis muaj roj, uas pab txo qis cov cholesterol thiab nce cov roj (cholesterol) zoo. Nws kuj tseem muaj cov beta-carotene, lutein, magnesium thiab cov vitamins B, E thiab K.
Kauj ruam 3
Ob txhais ceg. Peas, lentils, thiab taum tuaj yeem muab ntau tshaj ib nrab ntawm cov nqi txhua hnub ntawm fiber. Feem ntau cov legumes muaj protein ntau, folate, hlau thiab B vitamins thiab muaj rog tsawg heev. Noj cov khoom noj qis qis cov ntshav qabzib tsawg dua thiab txhim kho kev noj qab haus huv txhua yam.
Kauj ruam 4
Barley ib txwm nyob hauv qhov ntxoov ntxoo ntawm nws tus khub: nplej, oats thiab rye. Barley siv ntau dua li tsiaj pub khoom noj los yog ua khoom siv rau npias npias. Tab sis nws hloov tawm tias ib khob ntawm barley muaj peev xwm muab ntau dua ib nrab ntawm koj cov roj ntsha txhua hnub. Barley fiber ntau txhim kho plob tsis so tswj ua haujlwm thiab txo qis cov roj (cholesterol). Nws yog qhov zoo tshaj plaws ntawm selenium, uas txo cov kev pheej hmoo mob hnyuv thiab ua rau lub zog cov thyroid hormones txaus.
Kauj ruam 5
Cov noob qe, ntxiv rau qhov muaj fiber ntau, muaj cov manganese, potassium, folic acid, vitamins B6, K thiab C. Thiab nws kuj yog cov calories tsawg.
Kauj Ruam 6
Txiv duaj. Ib khob ntawm raspberries yuav muab rau koj tshaj li ib nrab ntawm koj tus nqi txhua hnub rau cov vitamin C thiab manganese thiab ib feem peb ntawm koj li fiber ntau. Cov tshuaj raspberries muaj cov calories tsawg thiab muaj phytonutrients thiab antioxidant ntau dua qub uas pab lub cev tiv thaiv kab mob ntau yam. Thiab tseem raspberry muaj cov yam ntxwv antimicrobial thiab anticarcinogenic.
Kauj Ruam 7
Cov zaub ntsuab muaj cov tshuaj fiber ntau, uas nqus cov teeb meem co toxins hauv plab hnyuv thiab tshem tawm. Tsis tas li, zaub ntsuab tsis muaj cov rog thiab cov roj cholesterol, thiab lawv muaj cov amino acids tseem ceeb rau lub cev.
Kauj ruam 8
Cinnamon. Ib me nyuam diav ntawm cov cinnamon yuav muab 5% ntawm koj qhov yuav tsum tau muaj fiber ntau txhua hnub. Hauv kev sib piv, ib me nyuam diav ntawm av cloves muaj kwv yees li 3% ntawm koj qhov yuav tsum tau fiber ntau txhua hnub. Tsis tas li ntawd, cinnamon muaj cov tshuaj tua kab mob thiab muaj calcium thiab manganese ntau ntau. Kev tshawb fawb pom tias cinnamon tuaj yeem txhawb lub hlwb ua haujlwm.
Kauj Ruam 9
Pears thiab txiv apples. Ib qho nruab nrab pear muaj txog 5.2 grams fiber, thiab ib lub kua muaj txog 4 grams. Cov kab xo feem ntau nyob hauv daim tawv nqaij ntawm cov txiv ntoo no.
