Nri 20 dị elu na Fiber soluble

Ndinaya

• 1. Eji ojii
• 2. Lima agwa
• 3. Brussels puo
• 4. Avocados
• 5. potatoestọ nduku
• 6. Broccoli
• 7. Turnips
• 8. Ube
• 9. Akụrụ bekee
• 10. fig
• 11. Nectarines
• 12. Apọtọ
• 13. Carọt
• 14. Apụl
• 15. Guavas
• 16. Mkpụrụ osisi flax
• 17. Mkpụrụ sunflower
• 18. Hazelnuts
• 19. Oats
• 20. ọka bali
• Isi okwu

Eriri nri bụ carbohydrate dị na ahịhịa nke ahụ gị na-enweghị ike ịgbari.

Ọ bụ ezie na ọ dị mkpa maka nsị gị na ahụike gị dum, ọtụtụ mmadụ anaghị erute ego a na-atụ aro kwa ụbọchị (RDA) nke 25 na 38 gram maka ụmụ nwanyị na ụmụ nwoke, (1,).

Ihe a na-agbaze agbaze na nke na-enweghị ike ịgbasa na-enyere aka bulie oche gị elu, enwere ike iji ya dị ka isi nri maka ezigbo nje na eriri afọ gị.

Soluble eriri na-adọta mmiri n’ime eriri afọ gị, nke na-eme ka oche gị dị nro ma na-akwado mmeghari afọ mgbe niile.

Ọ bụghị naanị na-enyere gị aka inwe mmetụta zuru oke ma na-ebelata afọ ntachi kamakwa ọ nwere ike belata cholesterol na ọbara shuga gị ().

Nke a bụ nri iri abụọ dị mma nke nwere eriri siri ike.

1. Eji ojii

Eji ojii abụghị naanị ụzọ dị mma iji nye efere gị anụ anụ mana ọ bụkwa ụzọ dị ịtụnanya nke eriri.

Otu iko (gram 172) na-agbakọta gram 15, nke bụ ihe mmadụ nkịtị na-eri kwa ụbọchị, ma ọ bụ 40-60% nke RDA maka ndị okenye (, 4).

Black agwa nwere pectin, ụdị nke eriri soluble na-aghọ gummy-dị ka mmiri. Nke a nwere ike igbu oge ịtọpụ afọ ma mee ka ị nwekwuo mmetụta zuru oke, na-enye ahụ gị oge ka ị banye nri ().

Osi ojii juputakwara na protein na iron, obere kalori, na ihe fọrọ nke nta ka ọ bụrụ na abụba adịghị (4).

Soluble eriri ọdịnaya: 5,4 grams kwa atọ-nkeji iri na ise iko (129 grams) nke esie ya nwa agwa (6).

2. Lima agwa

Agwa Lima, nke a makwaara dị ka agwa butter, buru ibu, dị larịị, na-acha ọcha agwa.

Ha nwere carbs na protein, tinyere ntakịrị abụba.

Ha dị obere na fiber na-eri nri karịa agwa ojii, mana ọdịnaya eriri ha nwere ike ịha nhata. Agwa Lima nwekwara pectin fiber soluble, nke a na - ejikọta yana belata shuga shuga ọbara mgbe nri ().

Ahịhịa lima na-egbu egbu mgbe ọ ga-adị ndụ ma a ga-etinye ya ma sie ya tupu ị rie ya (7).

Soluble eriri ọdịnaya: 5,3 grams kwa atọ-nkeji iri na ise iko (128 grams) nke lima agwa (6).

3. Brussels puo

Maywa nwere ike kewaa ndị Brussels na-ahụ n'anya na ndị kpọrọ asị, mana n'akụkụ ọ bụla ị nọ, ọ bụ ihe a na-apụghị ịgbagha agbagha na akwukwo nri a juputara na vitamin na mineral, yana ndị ọrụ ọgụ dị iche iche nke kansa.

Kedu ihe ọzọ, Brussels na-epulite bụ isi iyi nke eriri, nke nwere gram 4 kwa iko (gram 156) (8).

Enwere ike iji eriri soluble na Brussels na-epupụta iji zụọ nje bacteria bara uru. Ndị a na-emepụta vitamin K na B vitamin, yana fatty acids na-adị mkpụmkpụ nke na-akwado eriri afọ gị.

Soluble eriri ọdịnaya: 2 grams kwa ọkara iko (gram 78) nke Brussels na-epulite (6).

4. Avocados

Avocados sitere na Mexico ma enwewo ewu ewu n'ụwa nile.

Haas avocados bụ ụdị kachasị. Ha bụ ezigbo ezigbo abụba abụba, potassium, vitamin E, na eriri nri.

Otu ube oyibo nwere 13.5 gram nke eriri nri. Agbanyeghị, otu ugboro - ma ọ bụ otu ụzọ n'ụzọ atọ nke mkpụrụ osisi - na - enye ihe dịka gram 4.5, nke 1.4 n’ime ha bụ soluble (9,).

Ọgaranya na eriri soluble na nke anaghị agbaze, ube bekee pụtara ìhè na nke a.

E jiri ya tụnyere ihe ndị ọzọ na-ewu ewu na eriri, ha nwere obere ptintate na oxalate na-edozi ahụ, nke nwere ike belata nsị ịnweta ().

Soluble eriri ọdịnaya: 2,1 gram kwa otu ọkara ube oyibo (6).

5. potatoestọ nduku

Nduku na-atọ ụtọ dị na potassium, beta carotene, vitamin B, na eriri. Naanị otu ite nduku na-atọ ụtọ karịrị 400% nke Ntugharị Kwa (bọchị (RDI) nke vitamin A (12).

Kedu ihe ọzọ, nkezi nduku nwere ihe dị ka gram 4 nke eriri, ihe fọrọ nke nta ka ọ bụrụ ọkara n'ime ya (12).

Ya mere, poteto dị ụtọ nwere ike inye aka n'ụzọ dị mkpa na oriri oriri gị.

Soluble nwere ike ịdị mkpa maka njikwa ibu. Ka ị na-erikwu ya, nke ka ukwuu na ntọhapụ nke homonụ nke na-eju afọ, nke nwere ike inye aka belata agụụ gị zuru oke ().

Soluble eriri ọdịnaya: 1,8 grams kwa otu ọkara iko (150 grams) nke esie ya ụtọ nduku (6).

6. Broccoli

Broccoli bụ cruciferous akwukwo nri na-eto nke ọma n'oge oyi. Ọ na-abụkarị akwụkwọ ndụ akwụkwọ ndụ gbara ọchịchịrị, mana ị nwekwara ike ịchọta ụdị odo odo.

Ọ dị elu na vitamin K, nke na-enyere ọbara gị aka, na ọ bụ ezigbo isi iyi nke folate, potassium, na vitamin C. Ọ nwekwara antioxidant na anticancer Njirimara (14,).

Broccoli bụ ezigbo isi iyi nke eriri nri, yana gram 2,6 kwa ounces 3.5 (gram 100), ihe karịrị ọkara n'ime ya bụ soluble (14).

Oke nke eriri soluble na broccoli nwere ike ịkwado ahụ ike gị site na inye ezigbo nje dị na eriri afọ gị. Nje bacteria ndị a na-emepụta uru fatty acids dị mkpụmkpụ, dị ka butyrate na acetate.

Soluble eriri ọdịnaya: 1.5 gram kwa ọkara iko (gram 92) nke broccoli esiri esi (6).

7. Turnips

Turnips bụ mgbọrọgwụ inine. A na-enyekarị ụdị anụmanụ buru ibu anụ ụlọ, mana ụdị ndị dị ntakịrị bụ nnukwu mgbakwunye na nri gị.

Nri kachasị dị na turnips bụ potassium, sochiri calcium na vitamin C na K (16).

Ha dịkwa mma maka ịmịnye ihe oriri gị - 1 iko ngwugwu 5 grams nke eriri, 3.4 n'ime ha bụ soluble (6, 16).

Soluble eriri ọdịnaya: 1,7 grams kwa otu ọkara iko (82 grams) nke esiri esi (6).

8. Ube

Ube na-enye obi uto ma na-enye ume ọhụrụ ma na-eje ozi dị ka ezigbo isi iyi nke vitamin C, potassium, na ọtụtụ antioxidants ().

Kedu ihe ọzọ, ha bụ ezigbo eriri, na 5.5 gram na otu mkpụrụ osisi na-ajụ. Soluble eriri na-enyere 29% nke mkpokọta fiberary ọdịnaya nke pears, ụdị isi bụ pectin (, 18).

N'ihi akwa fructose na sorbitol ha, pears nwere ike mgbe ụfọdụ inwe mmetụta laxative. Ọ bụrụ na ị na-arịa ọrịa bowel syndrome (IBS), ọ pụrụ ịdị gị mkpa ịgbanwe oge ị na-eri ().

Soluble eriri ọdịnaya: 1.5 grams kwa ọkara-sized ube (6).

9. Akụrụ bekee

Characteristicdị njirimara ha nyere agwa akụrụ aha ha.

Ha bụ ihe dị mkpa na chili con carne na nnukwu isi iyi nke eriri nri, carbs dị mgbagwoju anya, na protein. Ha fọrọ nke nta ka ọ bụrụ na ha enweghị abụba ma nwee ụfọdụ calcium na iron (19).

Akụrụ agwa bụ ezigbo isi iyi nke eriri soluble, karịsịa pectin.

Ka osi di, o na eme ka ufodu ndi agwa ike igwu. Ọ bụrụ na nke ahụ bụ ikpe maka gị, bido ịmalite ịmụba akụrụ akụrụ gị nwayọ nwayọ iji zere ọgbụgba.

Soluble eriri ọdịnaya: 3 grams kwa iko nke atọ (133 grams) nke agwa esiri esi (6).

10. fig

Fig bụ otu n’ime osisi ndị mbụ a kụrụ n’akụkọ ihe mere eme nke mmadụ.

Ha na-edozi ahụ nke ukwuu, nke nwere calcium, magnesium, potassium, vitamin B, na ihe ndị ọzọ.

Mkpụrụ fig a mịrị amị ma nke ọhụrụ bụ nnukwu isi iyi nke eriri soluble, nke na-eme ka nri na-agagharị site na eriri afọ gị, na-enyekwu oge maka nri nri ().

Dabere n’ihe ndị gbara ọkpụrụkpụ na-egosi, e jirila mkpụrụ fig a mịrị amị mee ihe iji gwọọ afọ ntachi n’ụlọ. Ọ bụ ezie na otu nnyocha chọpụtara na mkpụrụ osisi fig na-eme ka ngụgụ afọ dị mma na nkịta afọ, nchọpụta mmadụ na-enweghị ().

Soluble eriri ọdịnaya: 1.9 grams kwa otu iko nke anọ (gram 37) nke mkpụrụ fig a mịrị amị (6).

11. Nectarines

Nectarines bụ mkpụrụ osisi okwute ndị na-eto eto na mpaghara na-ekpo ọkụ. Ha yiri piich, ma ha enweghị otu ihe ahụ na-egbuke egbuke.

Ha bụ ezigbo isi iyi nke vitamin B, potassium, na vitamin E. Kedu ihe ọzọ, ha nwere ihe dịgasị iche iche nwere njirimara antioxidant (22,).

Otu nectarine dị obere nwere eriri 2.4, ihe karịrị ọkara n'ime ya bụ soluble (6, 22).

Soluble eriri ọdịnaya: 1.4 gram kwa ọkara nectarine (6).

12. Apọtọ

Aprịkọt bụ obere, mkpụrụ osisi na-atọ ụtọ nke na-acha site na odo gaa na oroma, na-acha uhie uhie n'oge ụfọdụ.

Ha dị obere calorie na ezigbo ihe na-enye vitamin A na C (24).

Aprịkọ atọ na-enye eriri 2.1 gram, nke ọtụtụ n'ime ha bụ soluble (6, 24).

Na Asia, ejirila aprịkọt na ọgwụgwọ ndị mmadụ kemgbe ọtụtụ afọ, ekwenyere na ha nwere ike ichebe ndị mmadụ pụọ na ọrịa obi ().

Ha nwekwara ike inyere mgbaze. Otu nnyocha chọpụtara na ụmụ oke na-eri eriri sitere na aprịkọt nwere ibu dị elu karịa ndị natara naanị eriri ().

Soluble eriri ọdịnaya: 1.4 gram kwa aprịkọt (6).

13. Carọt

Carọt bụ otu n’ime akwụkwọ nri ndị kacha ewu ewu ma dị ụtọ n’ụwa.

Esi ma ọ bụ sie, karọt bụ ihe dị mkpa n'ọtụtụ ntụziaka, mana enwere ike ịwụ ha n'ime salads ma ọ bụ jiri ya mepụta desserts dị ka achicha karọt.

N’inwe ezi ihe kpatara ya, enwere ike ịgwa gị ka ị bụ nwata rie karọt iji nyere gị aka ịhụ n'ọchịchịrị.

Carrot juputara na beta carotene, ụfọdụ n’ime ha gbanwere n’ime vitamin A. Vitamin a na - akwado anya gị ma ọ kachasị mkpa maka ọhụụ abalị ().

Otu iko (128 grams) nke chopped carrots nwere 4,6 grams nke eriri nri, 2,4 n'ime ha bụ soluble (27).

Ebe ọ bụ na ọtụtụ ndị na-enwe mmasị na akwụkwọ nri a kwa ụbọchị, ọ nwere ike ịbụ isi iyi nke eriri soluble.

Soluble eriri ọdịnaya: 2,4 grams kwa iko (128 grams) nke esie carrots (6).

14. Apụl

Apụl bụ otu n'ime mkpụrụ osisi a na-erikarị n'ụwa. Ọtụtụ ụdị dị ụtọ nke ukwuu, mana ndị ọzọ dịka Granny Smith nwere ike bụrụ ezigbo uto.

"Otu apụl kwa ụbọchị na-egbochi dọkịta ahụ" bụ ilu ochie nwere ike ịnwe ụfọdụ eziokwu, ebe ọ bụ na ị na-eri mkpụrụ osisi a nwere obere nsogbu nke ọtụtụ ọrịa na-adịghị ala ala ().

Apụl na-ebu vitamin na mineral dịgasị iche iche ma bụrụ ezigbo isi iyi nke pectin fiber soluble. Apple pectin nwere ike inwe ọtụtụ uru ahụ ike, dị ka mbelata mbelata nke ọrịa obi na arụ ọrụ nke ọma (,).

Soluble eriri ọdịnaya: 1 gram kwa ọkara-sized apụl (6).

15. Guavas

Guavas bụ mkpụrụ osisi na-ekpo ọkụ nke sitere na Mexico na Central na South America. Akpụkpọ ahụ ha na-achakarị akwụkwọ ndụ akwụkwọ ndụ, ebe pulp nwere ike ịdị site na-acha ọcha na miri-pink.

Otu guava na-ebu gram 3 nke eriri nri, ihe dịka 30% nke soluble (6, 31).

E gosipụtara mkpụrụ osisi a iji belata shuga shuga, yana cholesterol zuru ezu, triglycerides, na LDL (ọjọọ) ọkwa cholesterol na ndị ahụike. Na akụkụ, nke a nwere ike ịbụ n'ihi pectin fiber soluble, nke nwere ike igbu oge nsị nke shuga ().

Soluble eriri ọdịnaya: 1.1 grams kwa mkpụrụ osisi guava (6).

16. Mkpụrụ osisi flax

Mkpụrụ flax, nke a makwaara dị ka linse, bụ obere aja aja, odo, ma ọ bụ ọla edo.

Ha nwere nri na-edozi ahụ ma nwee ike ịbụ nnukwu ụzọ iji melite ọdịnaya edozi gị nke smoothies, achịcha, ma ọ bụ ọka gị.

Fesa 1 tablespoon nke ala flax mkpụrụ n'elu gị porridge nwere ike itinye mgbakwunye gram 3.5 nke eriri na 2 grams nke protein na nri ụtụtụ gị. Ha bụkwa otu n'ime usoro osisi kachasị mma nke omega-3 abụba ().

Ọ bụrụ na ọ ga-ekwe mee, gbanye mkpụrụ osisi flax n’abalị ọ bụla, ebe ọ bụ na nke a na-eme ka eriri ha nwere ike ịgbakọta na mmiri wee mepụta gel, nke nwere ike inye aka mgbaze.

Soluble eriri ọdịnaya: 0.6-1.2 grams kwa ngaji (gram 14) nke flax dum (6).

17. Mkpụrụ sunflower

Sunflower mkpụrụ osisi bụ ezigbo nri na-edozi ahụ ma na-azụkarị ugbua iji kpughee obi ụtọ sunflower.

Ha nwere ihe dịka gram 3 nke eriri nri maka otu ụzọ n'ụzọ anọ, 1 gram nke a na-agbaze. Kedu ihe ọzọ, ha bara ọgaranya na abụba na protein, protein, magnesium, selenium, na iron (6, 34).

Soluble eriri ọdịnaya: 1 gram kwa otu iko nke anọ (gram 35) nke sunflower osisi (6).

18. Hazelnuts

Hazelnuts bụ ụdị ụdị ukpa nke na-eri nke ọma ma ọ bụ nke a roara n'ọkụ maka ụtọ ka sie ike. A na-ejikwa ha eme ihe dị ka ihe dị na chocolate chocolate na mgbasa.

Otu ụzọ n'ụzọ anọ nke hazelnuts na-agbakọta ihe dị ka gram 3.3 nke eriri nri, otu ụzọ n'ụzọ atọ nke soluble. Ọzọkwa, ha bara ọgaranya na abụba ndị na-adịghị edozi ahụ, vitamin E, thiamine, na ígwè (6, 35).

Ihe ụfọdụ n'ihi ọdịnaya fiber ha nwere ike ime, hazelnuts nwere ike inye aka belata ihe ize ndụ nke ọrịa obi site na iweda LDL (ọjọọ) cholesterol ().

Soluble eriri ọdịnaya: 1.1 grams kwa otu iko nke anọ (gram 34) nke hazelnuts (6).

19. Oats

Otis bụ otu n’ime ọka na-enweghị atụ na ahụike dị mma. Nwere ike iji ha mee nri ụtụtụ, achịcha, scones, flapjacks, ma ọ bụ mkpụrụ osisi mpekere.

Ha nwere beta glucan, otu ụdị eriri soluble nke ejikọtara na mbelata LDL (ọjọọ) cholesterol na imeziwanye ọbara shuga. A na-eme atụmatụ na gram 3 nke oat beta glucan kwa ụbọchị nwere ike belata ihe ize ndụ nke ọrịa obi (,).

Ihe dị ka iko 1.25 (100 grams) nke akọrọ akọrọ nwere gram 10 nke eriri nri niile. E kewara nke a n'ime gram 5.8 nke anaghị agbasi ike na gram 4.2 nke eriri soluble, nke 3.6 bụ beta glucan (,, 41).

Beta glucan bụkwa ihe na-enye porridge ihe e ji mara ude ya.

Soluble eriri ọdịnaya: 1.9 gram kwa iko (gram 233) nke otis esi nri (6).

20. ọka bali

Fọdụ ndị nwere ike ijikọta ọka bali na ụlọ ọrụ na-eme achịcha, mana ọka ọka oge ochie a na-edozi ahụ na-ejikarị sie ofe, sie, ma ọ bụ risottos.

Dị ka ọka oat, o nwere ihe dịka 3.5-5.9% nke eriri beta beta glucan, bụ nke egosiputara iji belata ọrịa gị nke ọrịa obi ().

Dị ọzọ nke eriri soluble na ọka bali bụ psyllium, pectin, na guar gum ().

Soluble eriri ọdịnaya: 0,8 grams kwa otu ọkara iko (gram 79) nke ọka bali esi (6).

Isi okwu

Soluble agba dị mma maka nsị gị na ahụike gị dum, na-ebelata ihe ize ndụ gị nke ịrịa ọrịa obi site na iwetu LDL (ọjọọ) cholesterol ma nyere gị aka idozi ogo shuga shuga gị.

Ọ bụrụ na ịchọrọ ịbawanye nri gị nwere ike ịgbanye, ọ ga-akacha mma ịmalite nwayọ nwayọ ma jiri nwayọọ nwayọọ wulite ya.

Ọ dịkwa mma ị toụ nnukwu mmiri. Nke a ga - enyere eriri soluble aka gel, nke na - enyere mgbaze aka ma gbochie afọ ntachi.

Mkpụrụ osisi niile, akwụkwọ nri, ọka niile, na mkpo nwere ụfọdụ eriri nwere ike ịgbanye mmiri, mana nri ụfọdụ dị ka ahịhịa Brussels, ube bekee, mkpụrụ flax, na agwa ojii bụ ude nke ihe ọkụkụ.