25 txiv hmab txiv ntoo muaj fiber ntau
Zoo Siab
Txiv hmab txiv ntoo yog qhov zoo ntawm soluble thiab insoluble fiber, uas nce satiety los ntawm kev txo qis txoj kev xav noj, txij li lawv tsim ib lub gel hauv plab, ntxiv rau kev nce cov ncuav qab zib fecal thiab tawm tsam cem quav, suav nrog kev tiv thaiv mob qog noj hnyuv.
Paub txog cov nyiaj thiab fiber ntau hauv cov zaub mov tsis tsuas yog pab koj poob phaus thiab ua kom koj lub plab tswj tau, nws kuj yuav pab tiv thaiv thiab kho cov kab mob ntsws, tswj ntshav qab zib thiab ua kom koj cov tawv nqaij tsis muaj ntxau.
Cov ntsiab lus fiber ntau hauv cov txiv hmab txiv ntoo
Txhawm rau npaj cov txiv hmab txiv ntoo nyias cov nplua nuj nyob hauv fiber ntau uas pab kom yuag poob, tsuas yog xaiv qhov koj nyiam tshaj plaws los ntawm cov lus hauv qab no, muab kev nyiam rau cov txiv ntoo uas muaj calories tsawg.
Cov lus hauv qab no qhia txog cov nyiaj thiab cov calories ntau ntau hauv 100 grams ntawm cov txiv ntoo:
| Txiv Hmab Txiv Ntoo | Kom muaj nuj nqis ntawm cov fibers | Cov calories |
| Cov txiv maj phaub ua | 5.4 g | 406 kcal |
| Qaub | 5.3 g | 41 kcal |
| Jambo | 5.1 g | 27 kcal |
| Tamarind | 5.1 g | 242 kcal |
| Mob siab rau txiv hmab txiv ntoo | 3.3 g | 52 kcal |
| Tsawb | 3.1 g | 104 kcal |
| Ntsawg ncha | 3.1 g | 43 kcal |
Avocado | 3.0 g | 114 kcal |
| Txiv nkhaus taw | 2.9 g | 59 kcal |
| Acai sis plawv hniav, tsis muaj qab zib | 2.6 g | 58 kcal |
| Papaya | 2.3 g | 45 kcal |
| Txiv duaj | 2.3 g | 44 kcal |
| Cwj | 2.2 g | 47 kcal |
| Kua nrog tev | 2.1 g | 64 kcal |
| Txiv qaub | 2.1 g | 31 kcal |
| Tub Pos Lis | 2.0 g | 34 kcal |
| Plum | 1.9 g | 41 kcal |
| Graviola | 1.9 g | 62 kcal |
| Txiv kab ntxwv | 1,8 g | 48 kcal |
| Phom nyuj | 1.7 g | 44 kcal |
| Khawb | 1.5 g | 65 kcal |
| Pineapple | 1.2 g | 48 kcal |
| Melon | 0.9 g | 30 kcal |
| Txiv hmap | 0.9 g | 53 kcal |
| lub dib liab | 0.3 g | 26 kcal |
Cov txiv hmab txiv ntoo kuj tseem muaj ntau yam vitamins thiab minerals uas ua raws li lub zog tiv thaiv kab mob thiab tiv thaiv ua kom lub cev tsis zoo, txhim kho cov metabolism hauv thiab ua rau lub cev tsis huv, txij li feem ntau, nws muaj dej ntau.
Pom zoo tus nqi ntawm cov fiber
Cov lus pom zoo rau kev siv fiber ntau txhua hnub nws txawv raws hnub nyoog thiab poj niam txiv neej, raws li qhia hauv qab no:
- Cov Me Nyuam 1-3 xyoos: 19 g
- Cov Me Nyuam 4-8 xyoos: 25 g
- Cov tub hluas los ntawm 9-13 xyoos: 31 g
- Cov tub hluas los ntawm 14-18 xyoo: 38 g
- Cov ntxhais los ntawm 9-18 xyoo: 26 g
- Cov txiv neej ntawm 19-50 xyoos: 35 g
- Cov poj niam ntawm 19-50 xyoos: 25 g
- Cov txiv neej nrog dhau 50 xyoo: 30 g
- Poj niam nrog dhau 50 xyoo: 21 g
Tsis muaj cov ntsiab lus pom zoo fiber ntau rau cov menyuam yaus hnub nyoog qis dua 1 xyoos, vim tias lawv cov zaub mov noj tsuas yog ua los ntawm mis thiab txiv hmab txiv ntoo, zaub thiab nqaij minced lossis minced.
Txheeb xyuas lwm cov txiv ntoo uas pab koj yuag:
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