Zipatso 25 zokhala ndi fiber
Zamkati
Zipatso ndizomwe zimasungunuka komanso zosungunuka, zomwe zimakulitsa kukhuta ndikuchepetsa chilakolako chofuna kudya, popeza amapanga gel m'mimba, kuphatikiza pakukulitsa keke ya ndowe ndikulimbana ndi kudzimbidwa, kuphatikiza khansa ya m'matumbo.
Kudziwa kuchuluka kwa mtundu wa ulusi wazakudya sikuti kumangokuthandizani kuti muchepetse thupi komanso kusunga matumbo anu, kumathandizanso kupewa ndi kuchiza zotupa, kuwongolera matenda ashuga komanso kuteteza khungu lanu ku ziphuphu.
CHIKWANGWANI zili zipatso
Kuti mukonze saladi yazipatso yokhala ndi michere yomwe imathandizira kuchepa thupi, ingosankha yomwe mumakonda kwambiri patebulopo, ndikupatsa zipatso zomwe zili ndi zopatsa mphamvu zochepa.
Gome lotsatirali likuwonetsa kuchuluka kwa ma fiber ndi ma calories omwe amapezeka mu magalamu 100 a zipatso:
| Zipatso | Kuchuluka kwa ulusi | Ma calories |
| Kokonati yaiwisi | 5.4 g | 406 kcal |
| Guava | Magalamu 5.3 | 41 kcal |
| Jambo | 5.1 g | 27 kcal |
| Tamarind | 5.1 g | 242 kcal |
| Chipatso chokhumba | 3.3 g | 52 kcal |
| Nthochi | 3.1 g | 104 kcal |
| Mabulosi akuda | 3.1 g | 43 kcal |
Peyala | 3.0 magalamu | 114 kcal |
| mango | 2.9 g | 59 kcal |
| Acai zamkati, popanda shuga | 2.6 g | 58 kcal |
| Papaya | 2.3 g | 45 kcal |
| pichesi | 2.3 g | 44 kcal |
| Peyala | 2.2 g | 47 kcal |
| Apple ndi peel | 2.1 g | 64 kcal |
| Mandimu | 2.1 g | 31 kcal |
| sitiroberi | 2.0 g | 34 kcal |
| maula | 1.9 g | 41 kcal |
| Graviola | 1.9 g | 62 kcal |
| lalanje | 1.8 g | 48 kcal |
| gelegedeya | 1.7 g | 44 kcal |
| Khaki | 1.5 g | 65 kcal |
| Chinanazi | 1.2 g | 48 kcal |
| Vwende | Magalamu 0,9 | 30 kcal |
| Mphesa | Magalamu 0,9 | 53 kcal |
| chivwende | 0,3 g | 26 kcal |
Zipatso zimakhalanso ndi mavitamini ndi michere yambiri yomwe imakhala ngati ma antioxidants ndi anti-inflammatories, ikuthandizira kagayidwe kake ndikuwononga thupi, popeza, ili ndi madzi ambiri.
Kuchuluka kwa fiber
Malangizo pakugwiritsa ntchito fiber tsiku ndi tsiku amasiyana malinga ndi msinkhu ndi jenda, monga tawonetsera pansipa:
- Ana a Zaka 1-3: 19 g
- Ana a Zaka 4-8: 25 g
- Anyamata kuchokera Zaka 9-13: 31 g
- Anyamata kuchokera Zaka 14-18: 38 g
- Atsikana kuyambira Zaka 9-18: 26 g
- Amuna a Zaka 19-50: 35 g
- Akazi a Zaka 19-50: 25 g
- Amuna omwe ali ndi zaka zopitilira 50: 30 g
- Amayi omwe ali ndi zaka zopitilira 50: 21 g
Palibe malangizo a fiber kwa ana ochepera chaka chimodzi, chifukwa chakudya chawo chimapangidwa kuchokera ku mkaka ndi zipatso, ndiwo zamasamba ndi nyama yosungunuka kapena yosungunuka.
Onani zipatso zina zomwe zimakuthandizani kuti muchepetse kunenepa:
Zambiri
Mayina Ophunzirira Mapulani Apamwamba Azakudya Zochepetsa Kuwonda Kwambiri