Melemo ea motheo ea phepo
Kaha bana ba bangata ha ba je litholoana le meroho e mengata 'me ba ja lijo tse ngata haholo, ba atisa ho ja lijo tse ferekaneng. Mofuta ona oa lijo o ka fetoha o se nang thuso. E 'ngoe ea liphello tse tloaelehileng le tse potlakileng? Ho tlosoa ha 'mele.
Kahoo ngoana o hloka fiber e kae ha a ja? Ho ea ka American Academy of Pediatrics, "ho noa ha motho letsatsi ka letsatsi ho lokela ho lekana le lilemo tsa hae le ligrama tse 5 (kahoo, bakeng sa lilemo tse 7, 7 + 5 = = 12 dikgerama ka letsatsi) ho fihlela ho 35 grams ka letsatsi. "
Leha ho le joalo, litsebi tse ngata tsa phepo e nepahetseng li nahana hore fiber ha e lekane. Litlhahiso tsa morao-rao tsa fiber li bolela hore bana ba lokela ho ja ka ligrama tse 14 tsa fiber bakeng sa lik'hilograma tse 1 000 tseo ba li jang. Bana ba baholo ba li jang bakeng sa lik'hilojule ba hloka ho fumana lisebelisoa tse eketsehileng lijong tsa bona.
Lihlahisoa tse Phahameng
Ka kakaretso, mehloli e ntle ea fiber e kenyelletsa litholoana tse ngata, meroho, limela (linaoa), bohobe le lijo-thollo. Bakeng sa lijo leha e le life tsa prepackage, etsa bonnete ba hore u fumana lintho tse nang le fiber e ngata ka ho bala lengolo la phepo. Lijo tse ling tse nahanoang hore li na le fiber e ngata li kenyelletsa morara, mahepu, li-bars tsa granola, lijo-thollo tse se nang li-bran, li-cookie tsa oatmeal, lettuce le liapole ntle le letlalo ho tsona.
Lijo tse nkiloeng e le "fiber e phahameng" li na le bonyane ligrama tse 5 tsa fiber ka ho fetisisa kapa ho feta. Mehloli e "ntle" ea fiber e na le bonyane ligrama tse 2,5 tsa fiber ka nako eohle.
Lijo tse phahameng tsa fiber li kenyelletsa:
- Artichokes
- Linaoa tse hlakiloeng
- Harese
- Linaoa tse ntšo
- Makala ea lekala
- Broccoli
- Limela tsa Brussels
- Motsoala
- Matsatsi
- Lierekisi tse tala
- Sopho ea lentile
- Lentils
- Linaoa tsa Lima
- Linaoa tsa Navy
- Lejoe la mafura
- Liperekisi
- Lipalesa
- Raspberries
- Linaoa tse tsitsitsoeng
- Sesepa se kenyelletsoeng koro
- Sepinichi
- Arola lierekisi
- Turnip meroho
- Perefo ea koro
- Paseka eohle ea koro
Lijo tse ntseng li le ntle haholo tse nang le lisebelisuoa tse nang le li-grama tse peli ho isa ho tse 4,9 ka nako ea ho sebeletsa - bonyane ha li bapisoa le lijo tse ling tse se nang fiber, empa ha li bapisoa le lijo tse phahameng tse thathamisitsoeng ka holimo - kenyeletsa:
- Li-popcorn tse phatlohileng ka moea
- Lialmonde
- Liapole (letlalo ka)
- Applesauce
- Bananas
- Raese e Brown
- Limela tsa Brussels
- Lihoete
- Seleri
- Cheerios
- Poone
- Lifeiga
- Ba-crackers ba Graham
- Oatmeal
- Li-oranges
- Mekhabiso
- Ma-pecans
- Linate tsa Pistachio
- Litapole (li apesoa ka letlalo)
- Lihlahisoa
- Rice
- Bohobe ba Rye
- Fragole
- Pente ea tamati (ka makotikoting)
- Bohobe bo bong le bo bong ba koro
Hape, u se ke ua lebala ho hlahloba lebokose la phepo e nepahetseng ho fumana lijo tse phahameng tsa fiber; qoba ho eketsa litlolo tse phahameng tsa mafura lijong tsa hau tse phahameng; le ho khothaletsa bana ba hau ho ja litholoana tsa bona, joaloka liapole, ka letlalo.
Lisebelisoa:
Mokhatlo oa American Heart. AHA Khothaletso. Lijo tsa Fiber le tsa Bana.
Institute of Medicine of the National Academies. Mefuta ea Litšebeletso tsa Lintho Tse Nkiloeng Bakeng sa Matla, Li-Carbohydrate, Li-Fiber, Lihlahisoa, Li-Acids, Li-Cholesterol, Liprotheine le Li-Amino Acids. 2005.
Mayo Clinic Staff. Ho ja lijo tse nepahetseng le ho ja hantle. (2015, la 8 October). http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
USDA National Nutrient Database bakeng sa Standard Reference, Release 18. Fiber, Total Lijo (g) Tse Khotsofatsang Lijo Tse Khethiloeng ka Mekhoa e Tloaelehileng, e hlophisitsoeng ka dikahare tsa limatlafatsi.