Cov khoom uas yog tshwj xeeb yog nplua nuj nyob rau hauv fiber

Niaj hnub nimno khoom noj tag nrho ntawm cov zaub mov tiav, tiv thaiv cov neeg tau txaus tseem ceeb as-ham. Yog hais tias muaj yog tsis muaj fiber nyob rau hauv koj noj cov zaub mov, koj khiav tawm ntawm lub zog, teeb meem poob phaus, ua rau kom koj muaj feem yuav tsim kev mob plawv tus kab mob. Cov poj niam xav tau txog 25 grams fiber ntau, thiab cov txiv neej - txog 38. Qhov zoo ces, muab ib tug xov tooj uas pab tau cov khoom, koj yuav tau yooj yim ua tau zoo npaum li ntawm fiber noj nyob rau hauv cov zaub mov.

carrots

Noj carrots yuav pab tau muab ib tug txiav txim zoo ntawm satiety. Noj cov khoom uas no qab zaub thaum noj sus thaum tshaib plab tsim thaum.

txiv pos

Txiv hmab txiv ntoo nyob rau hauv kev yog ib qho zoo heev qhov chaw ntawm fiber. Ib qho ntawm raspberries muaj yim grams, ua rau nws ib tug ntawm qhov zoo tshaj plaws kev xaiv. Ntxiv berries yog tag nrho ntawm antioxidants nyob rau hauv thaum sawv ntxov oatmeal los yog cereal, kom tau ib tug ntau yam ntawm cov vitamins thiab haus ntau fiber.

oatmeal

Ib pab lwm tsib grams ntawm cov protein, li ntawd, pib hnub nrog ib tug hearty servings ntawm oatmeal - qhov no yog tam sim ntawd muab koj nyob rau hauv txoj cai footing. Kev tshawb fawb tau qhia tias cov neeg uas noj oatmeal rau hauv ib lub tu ncua, hais txos cholesterol ntau ntau thiab txo qhov ntim ntawm lub duav rov sauv.

tswb kua txob

Nyob rau hauv ib tug nyias ib tug ntau ntawm antioxidants thiab vitamins, tab sis yog feem ntau ib tug me ntsis ntawm fiber. Ntxiv tws ntsuab kua txob los yog kav - qhov no yog ntau npaum li cas nyob rau hauv nplua nuj fiber Cheebtsam.

Semena chia

Txhua yam uas muaj ntau tshaj li tsib grams fiber ntau ib qho yog suav tias yog ib tug zoo xaiv. Peb caug grams fiber ntau, chia noob ob zaug. Ntxiv ib dia ntawm noob nyob rau hauv smoothies, yogurt los yog ywg dej ntawm cov zaub xam lav, los txhim kho digestion.

flax noob

Flax noob yog ib tug me ntsis qab lub chia - ob dia, koj yuav tau txais tsib thiab ib nrab grams fiber ntau. Siv lawv nyob rau hauv tib txoj kev raws li cov Semena Chia.

pearl barley

Siv no pab tau cereal nyob rau hauv kua zaub los yog kub, nws kuj pab raws li ib tug garnish. Cov feem ntawm lub tiav lawm cereal muaj rau grams kev noj haus fiber. Qhov no mess yuav cia koj mus tau tshem ntawm roj txuam nrog kab mob plawv.

cov nplej xim av

Nws yog ib txwm zoo rau nyob deb ntawm cov zaub mov tiav. Lub servings ntawm dawb mov muaj ib nrab ib gram roj, thiab xim av - 3.5 grams!

artichokes

Nyob rau nruab nrab, artichoke muaj tshaj kaum grams fiber ntau - siv xws li ib tug khoom yuav pab tau kom koj poob phaus. Cov kev pab cuam ntawm fiber rau poob yog cuab kev - nws guarantees ib tug ntev kev xav ntawm satiety.

lentil

Taum thiab lentils yeej ib txwm qhov zoo tshaj plaws cov khoom rau kev txhim kho tus nqi ntawm cov fiber nyob rau hauv cov khoom noj - nyob rau hauv ib tug qho lentils yuav ua tau mus rau kaum grams fiber ntau, uas yuav pab koj ceev zog ntawm ib tug ruaj khov theem thoob plaws hauv lub hnub. Fiber pab tswj cov ntshav qab zib ntau ntau, yog li ntawd lub zog yuav tsis poob.

taum dub

Tshwj xeeb mention deserves taum dub, uas yuav pab txo tau cov roj cholesterol thiab fights tus kab mob plawv. Cov khoom no yog muaj nyob rau hauv protein thiab fiber, li ntawd, noj taum ntau zaus.

ntsuab taum mog

Yuav khov ntsuab taum mog thiab noj nws raws li ib tug garnish - nyob rau hauv qho muaj xya grams fiber ntau. Qhov no yog ib txoj kev zoo rau noj txoj cai.

blackberry

Lub blackberry muaj yim grams fiber ntau ib qho, uas ua rau nws pab tau ntau tshaj txiv pos nphuab los sis blueberries. Nco ntsoov noj cov berries, blackberries thaum lub caij pib.

pears

Ib tug nruab nrab txiv moj coos muaj tsib thiab ib nrab grams fiber ntau. Yuav kom pab tau, koj yuav tsum noj cov txiv hmab txiv ntoo nrog daim tawv nqaij, vim hais tias yog qhov twg dag lub feem ntau cov as-ham. Tib yam siv rau apples thiab txawm qos yaj ywm.

avocado

Nyob rau nruab nrab, ib avocado muaj kaum los yog kaum peb grams fiber ntau, yog li ntawd kev siv ntawm cov khoom no nyob rau hauv daim ntawv qhia muab rau koj kav ntev satiety.

tshiab taum mog

Es tsis txhob snacking rau tej daim los yog pretzels, zoo noj noob taum pods. Koj yuav tau txais tsib grams fiber ntau nyob rau hauv ib tug qho.

wholegrain nplej zom

Tsis yog txhua txhua nplej zom yog txaus ntshai, ib txhia yog pab tau txaus. Cia li ua tib zoo nyeem hauv lub ntim. Xav pasta, nyob rau hauv uas ib tug txaus tus nqi ntawm fiber.

figs

Qaug los yog tshiab, figs, nyob rau hauv txhua rooj plaub, yog heev yooj yim thiab pab tau txiv hmab txiv ntoo. Nyob rau hauv ib qhuav figs muaj grams fiber ntau thiab txog nees nkaum calorie ntau ntau. Muab cov figs nrog ceev - thiab koj yuav muaj ib tug yawm txom ncauj ntawm tes.

me nyuam qaib-taum mog

Nyob rau hauv ib feem ntawm chickpeas muaj cuaj grams fiber ntau, li ntawd, nws them cov nqi mus sim mus ntxiv rau xam lav. Cia li saib tawm rau qhov luaj li cas ntawm feem, thiaj li tsis mus kov calorie ntau ntau.

hnub

Tej zaum koj tsis tshua yuav qhov no zoo ntawm qhuav txiv hmab txiv ntoo. Tej zaum nws yog lub sij hawm mus pib ua nws ntau zaus. Nyob rau hauv ib Finike ntau grams fiber ntau, uas guarantees koj ntawm lub zog. Koj muaj peev xwm sib tov figs, zoo li figs, ceev, kom noj qab nyob zoo khoom noj txom ncauj nplua nuj nyob rau hauv protein, pab nqaijrog thiab kev noj haus fiber.

paj kws

Paj Kws yog suav tias yog whole grains, muaj ib tug ntau ntawm fiber - txog tsib grams ib qho. Cia li sim noj tsev-siav tsis muaj butter thiab qab zib, kom tsis txhob tshaj calorie ntau ntau.

taub

Qhov no zaub yog yus muaj los ntawm ib tug me qab zib tsw. Ib qho muaj rau grams fiber ntau saturation! Nyob rau hauv tas li ntawd, nws yog ib qho zoo heev qhov chaw ntawm vitamin C - ib feem yuav muab koj nrog nees nkaum feem pua ntawm cov hnub tus nqi, nws yog ib qho tseem ceeb kom ntxiv dag zog rau lub cev.

sweet qos

Yog tsis muaj tej yam yees siv thaj chaw ntawm lub fiber mus hlawv roj, nws cia li yuav pab koj xav tias tag nrho tsis muaj ntxiv calorie ntau ntau rau cov khoom noj. Thaum twg koj noj ib ci qos, koj ntev txaus siab. Ib hauv paus muaj rau grams fiber ntau thiab tsuas yog ib puas thiab rau caum calorie ntau ntau.

parsnip

Tej zaum koj yog txawv nrog rau qhov no hauv paus cov qoob loo - nws yog lub sij hawm mus pauv tau qhov teeb meem no. Pasternak - ib tug txheeb ze ze ntawm zaub ntug hauv paus. Ib qho yuav pab koj nrog xya grams fiber ntau. Ci parsnips, zoo li qos yaj ywm, los yog ntxiv rau ib tug zaub ci.

apples

Apples poob me ntsis qab lub pear, tab sis tseem yog ib tug zoo xaiv, yog tias koj noj lawv nrog daim tawv nqaij. Ib tug nruab nrab Kua muaj txog plaub thiab ib tug ib nrab grams fiber ntau, thiab xws li ib daim ntawm txiv hmab txiv ntoo yuav pab tau koj tau txais tshem ntawm cravings rau zaub mov tsis zoo.

cereals

Yog hais tias koj tsis nyiam noj oatmeal nyob rau hauv thaum sawv ntxov, tsis txhob txhawj. Yuav pob kws plaub ya ri nrog ib tug tsawg kawg nkaus ntawm qab zib - muaj kuj yog ib tug ntau pab tshuaj. Rau cov khoom qab zib, koj muaj peev xwm ntxiv rau lawv mus rau lub txiv hmab txiv ntoo.

qhuav taum mog

Qhuav thiab crushed taum mog xwb tag nrho ntawm fiber - ib qho muaj rau kaum grams. Koj yuav ua tau ib tug zoo noob taum kua zaub, uas koj yuav los siav thiab pab tau koj.

almonds

Ceev thiab noob - qhov no yog ib qho zoo heev kev xaiv rau ib tug khoom noj txom ncauj rau cov mus. Khoom txom ncauj rau almonds, uas muaj ib tug nruab nrab ntawm peb thiab ib nrab grams fiber ntau ib peb caug grams. Nws yog heev yooj yim!

txiv kab ntxwv

Qhov nruab nrab txiv tsawb muaj peb grams ntawm pab neeg sawv cev, tab sis nyob rau hauv cov txiv kab ntxwv - plaub thiab ib nrab xwb! Sim tsis txhob tshem tawm cov dawb tawv nqaij rau ntawm ib tug txiv kab ntxwv rau noj ntau fiber.

cov nplej

Nyob rau ib daim ntawm tag nrho-nplej nyiaj mus txog rau grams fiber ntau. Saib rau cov mov, cov thawj muaj uas yog whole grains. Tsis txhob noj cov mov mog ua los ntawm ntau yam nplej, - nws tsis txhais hais tias tus nplej siv nyob rau hauv cov ntaub ntawv no raws li ib tug tag nrho, li ntawd, hais tias xws li ib tug cov khoom yuav tsawg pab tshaj tag nrho nplej.