Iziqhamo ezingama-25 ezityebileyo
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:
| Isiqhamo | Ubungakanani bemicu | Iikhalori |
| Ikhokhonathi eluhlaza | 5.4 g | I-406 kcal |
| Igwava | 5.3 g | I-41 kcal |
| Jambo | 5.1 g | 27 kcal |
| UTamarind | 5.1 g | I-242 kcal |
| Isiqhamo somdla | 3.3 g | I-52 kcal |
| Ibhanana | 3.1 g | I-104 kcal |
| Amaqunube amnyama | 3.1 g | I-43 kcal |
Iponyoponyo | 3.0 g | 114 kcal |
| imango | 2.9 g | I-59 kcal |
| I-Acai pulp, ngaphandle kweswekile | 2.6 g | 58 kcal |
| Ipapaya | 2.3 g | I-45 kcal |
| iphitshi | 2.3 g | I-44 kcal |
| Ipere | 2.2 g | I-47 kcal |
| Iapile enamaxolo | 2.1 g | 64 kcal |
| Ilamuni | 2.1 g | 31 kcal |
| Ndingathanda ipere yezinto zokukhafula kwiishethi | 2.0 g | 34 kcal |
| iplamu | 1.9 g | I-41 kcal |
| Graviola | 1.9 g | I-62 kcal |
| orenji | 1.8 g | I-48 kcal |
| itangerine | 1.7 g | I-44 kcal |
| Khaki | 1.5 g | 65 kcal |
| Ipanapula | 1.2 g | I-48 kcal |
| Imelon | 0.9 g | 30 kcal |
| Umdiliya | 0.9 g | I-53 kcal |
| ujodo | 0.3 g | 26 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:
Funda Namhlanje
I-Walking Dead's Sonequa Martin-Green Shares Ukutya okuKhuthazayo kunye neFitness Philosophy