Hrisel taka awm theihna tura i ei leh in-a dah belh tur fiber tamna ei tur tha ber berte list

Shopping i kal leh hunah chuan heng thilte hi i shopping cart-ah dah theihnghilh suh. A chhan chu heng eitur hrang hranga fiber awm, fiber tia kan hriat vek hi kan taksa tan a hlu em em a ni. A awlsam zawngin sawi ila, fiber hian taksa tana hlauhawm tak, (LDL) cholesterol , cholesterol tha lo level a tihhniam theih nan min pui a, intestinal health leh digestion a ti tha a, ei leh in tlem kan ei hnuah pawh kan taksa a khat tih hriatna min pe a, ei leh in tul lo chu kan control bawk. Chuvangin, heng fiber tamna, eitur hrisel tak takte hi eng nge an nih i en ang u.

A hmasain thei leh thlai chi hrang hrang chungchang han sawi ila.

Thlai leh thei chi hrang hrang hi fiber hmuhna tha ber leh tui ber pakhat a ni. I ei leh inah eng nge i belh tur tih hi han thlir ila.

Thei chi hrang hrang

Apple, banana, orange, leh strawberry ang chi thei chi hrang hrangah hian ei khatah fiber gram 3 atanga 4 vel a awm tlangpui. Apple i ei hian vun on , vunah hian fiber a tam ber avangin ei ngei ngei tur a ni . Raspberry hian awlsam takin he intihsiaknaah hian hnehna a chang a, cup khatah fiber gram 8 vel a awm.

Kan rama kan ramah hian a tam em em mango leh guava ang thei rah te pawh hian fiber a pai hnem hle a ni.

• Mango lian lo takah hian fiber gram 5 vel a awm a.
• Guava cup khatah hian fiber a tam hle a, gram 9 vel a ni.
• Persimmon-ah hian fiber gram 6 vel a awm bawk.

Thlaihnah

Hetah hian dan awlsam tak hriat reng tur chu a awm a, thlai pakhat rawng a dum poh leh fiber a pai tam zawk thin. Entirnan, carrot, beet leh broccoli te hian fiber a pai tam hle. Leafy greens pawh chutiang bawk chu a ni. Leafy greens kale, spinach, leh Swiss chard te hian cup khatah fiber gram 4 vel an nei vek a ni. Artichoke hi thlai fiber tamna ber zinga mi a ni a, a lian lo takah chuan gram 10 vel a awm a ni.

Kan ei zawng zawng alu pawh hi fiber tha tak a ni. Alu lian lo tak, red potato, white potato, leh sweet potato te pawhin vun nena ei chuan fiber gram 3 aia tam a pai

Chaw vawt leh canned food pawh han en ila.

Thlai leh legumes hi fiber tamna ei tur hlu tak dang a ni.

I eitur ah chickpeas, peas, green beans, leh lentils ang chi thil te dah tel fo ang che. Soup i siam thei a, salad-ah i dah thei a, kan tih dan pangngai angin steam-in i ei thei bawk. Heng legumes te hian fiber leh protein a pai tam hle. Chuvangin sa leh sangha i tihtlem a nih chuan i ei leh inah hetiang thil hi dah ai chuan i taksa tan a tha hle.

Chhang leh buhfai hi engtin nge kan thlan ang?

Chawhmeh atana kan ei tur buhfai, chhang, leh buhfai chi hrang hrang kan thlan dawnin tlem kan fimkhur a ngai a ni.

• Cereals: Cereal tam zawkah hian fiber engemaw zat a awm laiin, a zawng zawng hi siam inang vek an ni lo. Cereal packet i lei dawnin a label kha chhiar la. Cereal eng pawh, serving khatah fiber gram 5 aia tam awm chu duhthlan tur tha tak a ni.
• Whole-grain breads: Chhang var ai chuan whole grain atanga siam chhang, kurakkan chhang, atta flour atanga siam chhang, chickpea flour atanga siam chhang te thlang zawk ang che.
• Whole grains: Buh dum pangngai aiah buh sen emaw brown rice emaw thlang zawk ang che.Chaw ei thiam rawh. I eitur ah hian barley ang chi thlai dang pawh i dah tel thei bawk.

Snacks ei duh tan chuan...

Chhun lama riltam tlem kan neih chuan eng nge kan ei tih pawh kan ngaihtuah tur a ni. Oil, sugary biscuit leh cake ai chuan hetiang thil hi thlang zawk rawh.

• Nut leh chi: Nut chi hrang hrang, sunflower chi, pumpkin chi, pistachio, leh almond te hi fiber hmuhna tha tak a ni. Chung zinga ounce khat (gram 28 vel) chuan fiber gram 3 vel a pe chhuak a ni. Mahse, calorie an nei tam hle bawk. Chuvangin, ei leh in hi a tlem berah ei a pawimawh .
• Popcorn: Air-popped popcorn cup thum, oil tel lo hian fiber gram 4 vel a nei a. Snack hrisel, tui tak a ni.

Heng thilte pawh hi fimkhur hle ang che.

Bawnghnute, yogurt, leh thei in tur hian fiber a pai lo tlangpui. Mahse tunah chuan market-a thil siam ṭhenkhatah chuan fiber dah belh a ni tawh. Supermarket-a i kal dawn chuan yogurt, bawnghnute, emaw orange tui emaw label-ah "Fiber Added" emaw "Fiber Fortified" emaw tih kha zawng la. Chutiang product thlan hi nitin fiber mamawh phuhrukna tur kawng tha tak a ni bawk.

Damdawi lam harsatna i neih chuan, a bik takin chaw ei lama harsatna i neih chuan hetiang ei leh in hi i hman hmain i doctor nen inbiakna neih hmasak a pawimawh hle.