Mlembi: Charles Brown
Tsiku La Chilengedwe: 5 Febuluwale 2021
Sinthani Tsiku: 20 Novembala 2024
Anonim
Zipatso 25 zokhala ndi fiber - Thanzi
Zipatso 25 zokhala ndi fiber - Thanzi

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:

ZipatsoKuchuluka kwa ulusiMa calories
Kokonati yaiwisi5.4 g406 kcal
GuavaMagalamu 5.341 kcal
Jambo5.1 g27 kcal
Tamarind5.1 g242 kcal
Chipatso chokhumba3.3 g52 kcal
Nthochi3.1 g104 kcal
Mabulosi akuda3.1 g43 kcal

Peyala


3.0 magalamu114 kcal
mango2.9 g59 kcal
Acai zamkati, popanda shuga2.6 g58 kcal
Papaya2.3 g45 kcal
pichesi2.3 g44 kcal
Peyala2.2 g47 kcal
Apple ndi peel2.1 g64 kcal
Mandimu2.1 g31 kcal
sitiroberi2.0 g34 kcal
maula1.9 g41 kcal
Graviola1.9 g62 kcal
lalanje1.8 g48 kcal
gelegedeya1.7 g44 kcal
Khaki1.5 g65 kcal
Chinanazi1.2 g48 kcal
VwendeMagalamu 0,930 kcal
MphesaMagalamu 0,953 kcal
chivwende0,3 g26 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:

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