Mawallafi: Charles Brown
Ranar Halitta: 5 Fabrairu 2021
Sabuntawa: 20 Nuwamba 2024
Anonim
20+ No Carb Foods With No Sugar (80+ Low Carb Foods) Your Ultimate Keto Food Guide
Video: 20+ No Carb Foods With No Sugar (80+ Low Carb Foods) Your Ultimate Keto Food Guide

Wadatacce

'Ya'yan itãcen marmari sune tushen tushen fiber mai narkewa da mara narkewa, wanda yake ƙara azanci ta hanyar rage sha'awar cin abinci, tunda suna yin gel a cikin ciki, ban da ƙara kek da keɓaɓɓu da yaƙar maƙarƙashiya, gami da hana kansar hanji.

Sanin adadin da nau'in fiber a cikin abinci ba kawai yana taimaka muku rage nauyi da kiyaye hanjinku ba, yana kuma taimakawa wajen kiyayewa da magance basir, kula da ciwon sukari da kiyaye fata ta daga kuraje.

Fiber abun ciki a cikin 'ya'yan itatuwa

Don shirya salatin 'ya'yan itace mai wadataccen fiber wanda ke taimakawa tare da raunin nauyi, kawai zaɓi wanda kuka fi so daga teburin da ke ƙasa, yana ba da fifiko ga' ya'yan itatuwa waɗanda ke da ƙarancin adadin kuzari.

Tebur mai zuwa yana nuna adadin fiber da adadin kuzari da ke cikin gram 100 na 'ya'yan itace:

'Ya'yan itãcen marmariYawan zareCalories
Danyen kwakwa5.4 g406 kcal
Guava5.3 g41 kcal
Jambo5.1 g27 kcal
Tamarind5.1 g242 kcal
'Ya'yan itacen marmari3.3 g52 kcal
Ayaba3.1 g104 kcal
Baƙi3.1 g43 kcal

Avocado


3.0 g114 kcal
Mangwaro2.9 g59 kcal
Acai ɓangaren litattafan almara, ba tare da sukari ba2.6 g58 kcal
Gwanda2.3 g45 kcal
Peach2.3 g44 kcal
Pear2.2 g47 kcal
Apple da bawo2.1 g64 kcal
Lemun tsami2.1 g31 kcal
Strawberry2.0 g34 kcal
Plum1.9 g41 kcal
Graviola1.9 g62 kcal
Lemu mai zaki1.8 g48 kcal
Tangerine1.7 g44 kcal
Khaki1.5 g65 kcal
Abarba1.2 g48 kcal
Kabewa0.9 g30 kcal
Inabi0.9 g53 kcal
kankana0.3 g26 kcal

'Ya'yan itãcen marmari ma suna da wadata a cikin bitamin da ma'adanai daban-daban waɗanda ke aiki azaman antioxidants da anti-inflammatory, inganta metabolism da lalata jiki, tunda, a gaba ɗaya, yana da ruwa da yawa.


Shawara adadin fiber

Shawarwarin amfani da zaren yau da kullun sun bambanta dangane da shekaru da jinsi, kamar yadda aka nuna a ƙasa:

  • 'Ya'yan 1-3 shekaru: 19 g
  • 'Ya'yan 4-8 shekaru: 25 g
  • Samari daga 9-13 shekaru: 31 g
  • Samari daga 14-18 shekaru: 38 g
  • 'Yan mata daga 9-18 shekaru: 26 g
  • Maza na 19-50 shekaru: 35 g
  • Matan na 19-50 shekaru: 25 g
  • Maza tare da sama da shekaru 50: 30 g
  • Mata tare sama da shekaru 50: 21 g

Babu wasu shawarwarin zaren fiber ga jarirai 'yan ƙasa da shekara 1, saboda yawancin abincin su ana yin su ne daga madara da fruitsa fruitsan itace, kayan lambu da kuma nikakken nama.

Duba sauran 'ya'yan itacen da zasu taimaka muku rage nauyi:

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