25 miro leh fiber-hodan ah
Qanacsan
Miraha waa ilaha wanaagsan ee laga heli karo Fiber-ka kala milma iyo kuwa aan milmi karin, taas oo kordhisa cuncunka iyadoo hoos loo dhigo rabitaanka cunida, maadaama ay sameysmayaan calool caloosha, marka lagu daro kordhinta keega saxarada iyo la dagaalanka calool istaaga, oo ay kamid tahay kahortaga kansarka xiidmaha.
Ogaanshaha xaddiga iyo nooca fibreerka ku jira cuntada kaliya ma ahan inay kaa caawinayso inaad miisaankaaga dhinto oo aad xajisto mindhicirkaaga, waxay kaloo kaa caawineysaa ka hortagga iyo daaweynta babaasiirta, xakameynta cudurka macaanka iyo inaad maqaarkaaga ka ilaaliso finanka.
Fiber ku jira miraha
Si aad u diyaariso saladh miro leh oo hodan ku ah fiber ka caawiya miisaanka oo yaraada, kaliya ka dooro midka aad ugu jeceshahay jadwalka hoose, adigoo doorbidaya miraha leh kalooriyada yar.
Jadwalka soo socdaa wuxuu muujinayaa xaddiga faybarka iyo kalooriyeyaasha ku jira 100 garaam oo miro ah:
| Miraha | Tirada fiilooyinka | Kalori |
| Qumbaha cayriin | 5.4 g | 406 kcal |
| Guava | 5.3 g | 41 kcal |
| Jambo | 5.1 g | 27 kcal |
| Tamarind | 5.1 g | 242 kcal |
| Miro Dareenka | 3.3 g | 52 kcal |
| Mooska | 3.1 g | 104 kcal |
| Midab madow | 3.1 g | 43 kcal |
Avokado | 3.0 g | 114 kcal |
| Cambaha | 2.9 g | 59 kcal |
| Saxarka Acai, oo aan sonkor lahayn | 2.6 g | 58 kcal |
| Babaygu | 2.3 g | 45 kcal |
| Bishi | 2.3 g | 44 kcal |
| Ku'saabsan | 2.2 g | 47 kcal |
| Tufaax leh diirka | 2.1 g | 64 kcal |
| Liin dhanaan | 2.1 g | 31 kcal |
| Strawberry | 2.0 g | 34 kcal |
| Xabad | 1.9 g | 41 kcal |
| Graviola | 1.9 g | 62 kcal |
| Liin dhanaan | 1.8 g | 48 kcal |
| Tangerine | 1.7 g | 44 kcal |
| Khaki | 1.5 g | 65 kcal |
| Cananaaska | 1.2 g | 48 kcal |
| Qaraha | 0.9 g | 30 kcal |
| Canab | 0.9 g | 53 kcal |
| qaraha | 0.3 g | 26 kcal |
Miraha ayaa sidoo kale hodan ku ah fiitamiino iyo macdano kala duwan oo u dhaqma sida antioxidants iyo anti-inflammatory, hagaajinta dheef-shiid kiimikaadka iyo sunta jirka, maxaa yeelay, guud ahaan, waxay leedahay biyo badan.
Qaddarka lagu taliyay ee ah
Talooyinka loogu talagalay isticmaalka fiber maalin kasta way ku kala duwan yihiin da'da iyo jinsiga, sida hoos ka muuqata:
- Carruurta 1-3 sano: 19 g
- Carruurta 4-8 sano: 25 g
- Wiilasha 9-13 sano: 31 g
- Wiilasha 14-18 sano: 38 g
- Gabdhaha ka 9-18 sano: 26 g
- Ragga 19-50 sano: 35 g
- Haweenka 19-50 sano: 25 g
- Ragga leh in ka badan 50 sano: 30 g
- Haweenka leh in ka badan 50 sano: 21 g
Ma jiraan wax talo bixin ah oo la siinayo carruurta ka yar 1 sano jir, maadaama cuntadooda inta badan laga sameeyo caanaha iyo miraha, khudradda iyo hilibka shiidan ama la shiiday.
Fiiri miraha kale ee kaa caawinaya inaad miisaankaaga dhinto:
Adiga Ayaa Lagula Taliyay
4 cabitaanada ugu fiican kansarka
