Umbhali: Charles Brown
Umhla Wokudalwa: 5 Eyomdumba 2021
Hlaziya Umhla: 20 Eyenkanga 2024
Anonim
I Don’t Know Why I Haven’t Made This Recipe Before ❓ 👀 Anyone Can Make This Recipe At Home
Ividiyo: I Don’t Know Why I Haven’t Made This Recipe Before ❓ 👀 Anyone Can Make This Recipe At Home

Umxholo

Iziqhamo yimithombo elungileyo ye-fiber enyibilikayo kunye ne-insoluble, eyonyusa ukutyeba ngokunciphisa umnqweno wokutya, kuba zenza i-gel esiswini, ukongeza ikhekhe le-fecal kunye nokulwa ukuqhina, kubandakanya nokuthintela umhlaza wamathumbu.

Ukwazi inani kunye nohlobo lwefayibha ekutyeni akuncedi nje ekunciphiseni ubunzima kunye nokugcina amathumbu akho elawulwa, ikwanceda ukunqanda nokunyanga ii-hemorrhoids, ukulawula isifo seswekile kunye nokugcina isikhumba sakho singenamaqhakuva.

Umxholo weFiber kwiziqhamo

Ukulungiselela isaladi yeziqhamo ezityebileyo kwifayibha enceda ekunciphiseni umzimba, khetha nje eyona uyithandayo kwitafile engezantsi, unike iziqhamo ezinekhalori ezingaphantsi.

Itheyibhile elandelayo ibonisa inani lefayibha kunye neekhalori ezikhoyo kwiigram eziyi-100 zeziqhamo:

IsiqhamoUbungakanani bemicuIikhalori
Ikhokhonathi eluhlaza5.4 gI-406 kcal
Igwava5.3 gI-41 kcal
Jambo5.1 g27 kcal
UTamarind5.1 gI-242 kcal
Isiqhamo somdla3.3 gI-52 kcal
Ibhanana3.1 gI-104 kcal
Amaqunube amnyama3.1 gI-43 kcal

Iponyoponyo


3.0 g114 kcal
imango2.9 gI-59 kcal
I-Acai pulp, ngaphandle kweswekile2.6 g58 kcal
Ipapaya2.3 gI-45 kcal
iphitshi2.3 gI-44 kcal
Ipere2.2 gI-47 kcal
Iapile enamaxolo2.1 g64 kcal
Ilamuni2.1 g31 kcal
Ndingathanda ipere yezinto zokukhafula kwiishethi2.0 g34 kcal
iplamu1.9 gI-41 kcal
Graviola1.9 gI-62 kcal
orenji1.8 gI-48 kcal
itangerine1.7 gI-44 kcal
Khaki1.5 g65 kcal
Ipanapula1.2 gI-48 kcal
Imelon0.9 g30 kcal
Umdiliya0.9 gI-53 kcal
ujodo0.3 g26 kcal

Iziqhamo zikwacebile ngeevithamini ezahlukeneyo kunye neeminerals ezisebenza njenge-antioxidants kunye ne-anti-inflammatories, ziphucula imetabolism kunye nokunciphisa umzimba, kuba, ngokubanzi, unamanzi amaninzi.


Kucetyiswa isixa sefayibha

Iingcebiso malunga nokusetyenziswa kwefayibha yemihla ngemihla ziyahluka ngokobudala kunye nesini, njengoko kubonisiwe ngezantsi:

  • Abantwana baka Iminyaka 1-3: 19 g
  • Abantwana baka Iminyaka 4-8: 25 g
  • Amakhwenkwe avela Iminyaka 9-13: 31 g
  • Amakhwenkwe avela 14-18 iminyaka: 38 g
  • Amantombazana avela Iminyaka 9-18: 26 g
  • Amadoda e Iminyaka 19-50: 35 g
  • Abafazi be Iminyaka 19-50: 25 g
  • Amadoda ane ngaphezulu kweminyaka engama-50: 30 g
  • Abafazi abane ngaphezulu kweminyaka engama-50: 21 g

Akukho zindululo zefayibha zabantwana abangaphantsi konyaka omnye, kuba ukutya kwabo kwenziwa ikakhulu kubisi neziqhamo, imifuno kunye nenyama egayiweyo okanye egayiweyo.

Jonga ezinye iziqhamo ezikunceda ukunciphisa umzimba:

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