14 Healthy High Fiber, Low Carb Foods

Ndinaya

• 1. Flax osisi
• 2. Mkpụrụ osisi Chia
• 3. Ube oyibo
• 4. almọnd
• 5. Anụ na-eteghị mmanụ oyibo
• 6. Anakpo
• 7. Ugba bekee
• 8. Pistachios
• 9. Ọka wit
• 10. Kọlịflawa
• 11. Broccoli
• 12. Asparagus
• 13. Akwa
• 14. Kabeeji na-acha odo odo
• Isi okwu

Ejikọtara nri ndị obere carb na ọtụtụ uru ahụike dị egwu.

Nnyocha egosiwo na ha dị irè karịsịa na mbenata agụụ na inye aka ọnwụ (,).

Ejikọtakwara ha na mbelata ọbara mgbali na ọkwa LDL (ọjọọ) cholesterol, yana ụba HDL (ezigbo) cholesterol (,).

Kedu ihe ọzọ, achọpụtala obere nri carb iji melite njikwa shuga ọbara na ndị nwere ụdị ọrịa shuga 2 (,).

Usoro nri carb dị obere na-enye ihe na-erughị gram 130 nke carbs kwa ụbọchị, ebe nri ndị obere carb na-enyekarị 20-50 grams nke carbs kwa ụbọchị ().

Otú ọ dị, ụfọdụ nri carb dị ala nwere ike ịdị obere na eriri, ihe na-edozi ahụ nke dị mkpa maka nri nri, obi, na afọ (().

N'ezie, ọmụmụ na-eme atụmatụ na ọ bụ naanị 5% nke ndị okenye America - na-adabere na ma ha na-eri obere carb ma ọ bụ na ha anaghị eri - zute eriri 25-38 akwadoro kwa ụbọchị ().

Ọ dabara nke ọma, ọ bụrụ na ị na-eso nri nri obere carb ma na-echegbu onwe gị gbasara nri gị, ọtụtụ nri dị ụtọ na-adịkarị obere carbs na akwa.

Nke a bụ eriri 14 dị elu dị elu, obere nri carb.

1. Flax osisi

Mkpụrụ flax bụ obere mmanụ mmanụ nke jupụtara na nri.

Karịsịa, ha bụ ezigbo isi mmalite nke omega-3 fatty acids, fiber, na antioxidants. Ha dịkwa obere na carbs net digestible - ngụkọta gram nke carbs mwepu gram nke eriri ().

Karịsịa, flax osisi nwere akụkụ dị ala nke omega-6 na omega-3 karịa ọtụtụ mmanụ ndị ọzọ. Nke a dị mkpa, dịka omega-6 na omega-3 ruru nwere njikọta na mbelata ọtụtụ ọrịa na-adịghị ala ala ().

A na-etinye mkpụrụ osisi flax n'ụzọ dị mfe na nri gị ma na ọ ga-abụ ala iji nweta uru ahụike ha niile ().

Mbadamba abụọ (gram 14) nke ala flax na-enye gram 4 nke eriri na 0 gram nke carbs net ().

2. Mkpụrụ osisi Chia

Ọ bụ ezie na ha pere mpe, mkpụrụ osisi chia bara ọgaranya n'ọtụtụ nri.

Na mgbakwunye na ị nwere nnukwu fiber, protein, na ọtụtụ vitamin na mineral, mkpụrụ osisi chia bụ otu n'ime ihe ọkụkụ kacha mara amara nke omega-3 fatty acids ().

Enwere ike ịgbanye mkpụrụ osisi Chia na salads na yogọt ma ọ bụ tinye ya na smoothies.

Ha na-amịkọrọ mmiri mmiri nke ọma, tụgharịa na gel nke enwere ike iji dị ka akwa akwa vegan ma ọ bụ sie ike maka sauces na jellies.

Mkpụrụ osisi abụọ (gram iri atọ) nke mkpụrụ osisi chia na-enye gram 11 na eriri 2 grabs net ().

3. Ube oyibo

Nnukwu abụba dị mma, avocados nwere ụdị buttery pụrụ iche.

Na teknụzụ mkpụrụ osisi, a na-erikarị avocados dị ka akwukwo nri ma tinye ya na efere dị iche iche.

Na mgbakwunye na ọgaranya n'ụba abụba, avocados bụ ezigbo isi iyi nke eriri, folate, potassium, na vitamin K na C ().

Otu obere (136 grams) ube oyibo na-enye 9 grams nke eriri na 3 grams nke net carbs ().

4. almọnd

Almọnd bụ otu n’ime osisi osisi ndị kacha ewu ewu n’ụwa.

Ọ dị mma maka nri, ha na-edozi ahụ nke ukwuu ma baa ọgaranya na abụba ahụike, antioxidants, na vitamin na mineral dị mkpa, gụnyere vitamin E, manganese, na magnesium ().

Dika ha bu ezigbo uzo nke fiber na protein, almọnd nwere ike inye aka nwekwuo mmetuta nke izu ezu ma nyere aka belata ọnwụ ().

Otu ounce (gram 28) nke almọnd raw na-enye gram 4 nke gram na gram 3 nke carbs net ().

5. Anụ na-eteghị mmanụ oyibo

Anụmanụ aki oyibo bụ anụ ọcha n'ime akụ.

A na-erekarị ya shred na enwere ike ịgbakwunye ya desserts, granola bars, na nri ụtụtụ maka agbakwunye agbakwunye.

Akwukwo aki oyibo di elu na abuba di nma na eriri, ebe ha na adighi nma na carbs na protein ().

Ọ dịkwa ọgaranya n'ọtụtụ mineral dị mkpa, karịsịa ọla kọpa na manganese. Ọla kọpa na-enyere ọkpụkpụ aka na ahụike obi, ebe manganese dị mkpa maka metabolism abụba na ọrụ enzyme (,,).

Otu ounce (gram 28) nke shred, anụ ezi akị na-enye anụ na-enye gram 5 na eriri abụọ na grabs net ().

6. Anakpo

Na-atọ ụtọ na tart, blakberị bụ mkpụrụ osisi na-atọ ụtọ n'oge okpomọkụ.

Ha na-enyekwa nri na-enweghị atụ, naanị otu iko (gram 140) na-etu ọnụ karịa 30% nke Bara Uru Kwa ụbọchị (DV) maka vitamin C ().

Tomato bụ otu mkpụrụ osisi ndị nwere antioxidant. Ejikọtara oriri mgbe niile na mbelata nke mbufụt na-adịghị ala ala, ọrịa obi, na ụdị ụfọdụ nke kansa ().

Tụkwasị na nke ahụ, ọmụmụ ihe izu 1 na ụmụ nwoke 27 nwere oke ibu ma ọ bụ ibu ibu na nri abụba dị elu chọpụtara na iri nri ojii kwa ụbọchị na-eme ka abụba na-enwu ọkụ na insulin na-arịwanye elu ().

Otu iko (gram 140) nke blakberị na-enye gram gram 7 na gram isii nke carbs ().

7. Ugba bekee

Mkpụrụ osisi ọzọ na-atọ ụtọ ma na-esiri n'oge okpomọkụ, a na-enwekarị mkpụrụ osisi raspberries n'oge na-adịghị anya ịzụrụ.

Ha nwere obere kalori, ọ dịkwa ịtụnanya na ha nwere ọtụtụ vitamin na mineral dị mkpa. N'ezie, naanị 1 iko (gram 140) na-enye ihe karịrị 50% nke DV maka vitamin C na 41% nke DV maka manganese ().

N'otu aka ahụ na blakberị, raspberries bara ọgaranya na-echebe antioxidants. Enwere ike iri ha dị ka nri, sie n’ime desserts, tinyekwa yogọt parfaits ma ọ bụ ọka abalị ().

Otu iko (gram 140) nke mkpụrụ osisi raspberries na-enye gram 9 na gram asatọ nke carbs net ().

8. Pistachios

Mụ mmadụ na-eri pistachio kemgbe 6000 BC ().

Ọ bụ ezie na ọ bụ mkpụrụ osisi na mkpụrụ osisi, a na-eji pistachios eme nri dị ka mkpụrụ.

Site na agba akwụkwọ ndụ ha na-acha akwụkwọ ndụ akwụkwọ ndụ na ụtọ pụrụ iche, pistachios na-ewu ewu n'ọtụtụ efere, gụnyere desserts, dị ka ice cream na achịcha.

Nutrition, ha dị elu na abụba ndị dị mma na vitamin B6, vitamin dị mkpa nke na-enyere usoro nchịkwa shuga na usoro hemoglobin (,) aka.

Otu ounce (gram 28) nke pistachios a tụrụ atụ na-enye gram gram 3 na gram 5 nke obere carbs ().

9. Ọka wit

Ọka wit bụ ọka dị n'èzí nke ọka wit ahụ.

Ọ bụ ezie na achọpụtara ya na mkpụrụ osisi zuru oke, enwere ike zụta ya n'onwe ya iji tinye ederede na uto na nri na nri dị ka ihe eji esi nri, smoothies, yogọt, ofe, na casseroles.

Ogwe ọka wit bara ọgaranya n'ọtụtụ vitamin na mineral dị mkpa, yana iko 1/2 (30 grams) na-enye 41% nke DV maka selenium yana karịa 140% nke DV maka manganese ().

Ọ bụ ezie na, ikekwe ihe a kacha mara amara bụ nnukwu ego nke eriri na-adịghị edozi, ihe na-edozi ahụ nke nwere ike inye aka na-agwọ afọ ntachi ma na-akwalite mmegharị afọ mgbe niile ().

Otu iko 1/4 (gram 15) nke ọka wit na-enye gram 6 nke eriri na gram 4 nke carbs net ().

10. Kọlịflawa

Kọlịflawa bụ ihe a ma ama na nri carb dị ala, ebe enwere ike inye ya nri maka mkpụrụ ọka ma ọ bụ mee ya ka ọ bụrụ obere pizza pizza.

Akụkụ nke Brassica ezinụlọ, kọlịflawa bụ akwụkwọ nri cruciferous nke nwere obere kalori na carbs ma nwee nnukwu fiber, vitamin, na mineral ().

Ọ bụkwa ezigbo isi iyi nke choline, nke dị mkpa maka ụbụrụ na ahụike imeju, yana metabolism na DNA synthesis ().

Otu iko (gram 85) nke kọlịflawa a gbakọtara na-enye gram 2 nke eriri na gram 2 nke carbs net ().

11. Broccoli

Broccoli bụ ihe oriri na-ewu ewu a na-akpọ cruciferous nke dị n'ọtụtụ nri dị mkpa.

Na mgbakwunye na obere calorie, ọ dị elu na eriri na ọtụtụ vitamin na mineral dị mkpa, gụnyere folate, potassium, na vitamin C na K ().

Ọ na-etu ọnụ karịa protein karịa ọtụtụ akwụkwọ nri ndị ọzọ.

Ọ bụ ezie na enwere ike ịnụ ụtọ ya esi nri ma ọ bụ nke ndu, nyocha gosiri na ịpịa ya na-enye nnukwu uru ahụ ike ()

Otu iko (gram 71) nke broccoli florets na-enye gram 2 na fiber 3 grabs net ().

12. Asparagus

Akwụkwọ nri a na-enwe n'oge opupu ihe ubi, asparagus nwere ọtụtụ agba, gụnyere akwụkwọ ndụ akwụkwọ ndụ, odo odo, na ọcha.

Ọ dị obere na calorie ma nwee nnukwu vitamin K, na-enye 46% nke DV na iko 1 (gram 134). Otu ọrụ ahụ na-ejikọkwa 17% nke DV maka folate, nke dị oke mkpa n'oge afọ ime ma na-enyere aka na uto mkpụrụ ndụ na usoro DNA (,).

Ọ bụ ezie na a na-esikarị ya esi, asparagus raw nwere ike ịgbakwunye obi ụtọ na salads na efere veggie.

Otu iko (gram 134) nke asparagus dị ọcha na-enye gram gram 3 na gram 2 nke carbs net ().

13. Akwa

A makwaara dị ka aubergines, eggplants na-eji ọtụtụ efere gburugburu ụwa.

Ha na-agbakwunye ihe pụrụ iche na efere ma nwee calorie ole na ole.

Ha bụkwa ezigbo eriri na ọtụtụ vitamin na mineral, gụnyere manganese, folate, na potassium ().

Otu iko (gram 82) nke raw, cubed eggplant na-enye 3 grams nke eriri na 2 grams nke carbs net ().

14. Kabeeji na-acha odo odo

A na-akpọkwa ya kabeeji na-acha uhie uhie, kabeeji na-acha odo odo bụ ụzọ na-edozi ahụ iji gbakwunye agba nke nri gị.

Ọ bụ ezie na ọ na-atọ ụtọ dị ka kabeeji na-acha akwụkwọ ndụ, ụdị dị iche iche na-acha odo odo dị elu na ogige osisi ndị ejikọtara na uru ahụike, dị ka ahụike obi na ọkpụkpụ, belata mbufụt, na nchebe megide ụdị ụfọdụ nke kansa (,)

Kabeeji na-acha uhie uhie dịkwa obere na carbs, dị elu na eriri, yana ezigbo ihe na-enye vitamin C na K ().

Otu iko (gram 89) nke ịkpụ uhie kabeeji na-enye 2 grams nke eriri na 5 grams nke carbs net ().

Isi okwu

Ma ị nwere mmasị na ọnwụ ọnwụ ma ọ bụ belata shuga shuga shuga gị, iri obere carbs nwere ike ịnwe ọtụtụ uru ahụike.

Na agbanyeghị ihe ị nwere ike iche, ị nwere ike belata nri gị na-eri nri ka ị na-enweta eriri zuru ezu.

N'ezie, ọtụtụ obere carb, nri ndị nwere eriri dị elu dị mma ma na-atọ ụtọ.