Fiber hi i hriselna atana pawimawh zia i hre ngei ang. Mahse, nitin i mamawh fiber dik tak i hmu tak tak em? Thudik tak chu, a tam zawk hian nitin fiber kan hmu tlem hle. Hei hi harsatna lian tak a ni a, a bik takin tunlai kan ei leh in danah hian a buaithlak hle. Chuvangin, vawiin hian fiber chungchang kan sawi dawn a, kan taksa tana a pawimawh chhan te, kan ei leh in-a fiber kan dah belh dan tur te kan sawi dawn a ni.
A vaiin, damdawi lam rawtna angin, hmeichhia chuan ni khatah fiber gram 25 vel a mamawh a ni . Mipa pakhat hian ni khatah gram 38 vel a mamawh a ni . Mahse a tam zawk chuan ni khatah gram 15 vel chauh kan ei thin. Chuvangin he gap hi khar hi kan hriselna atan a pawimawh hle.
Engtin nge he fiber gap hi ka tihpun theih ang?
Chumi chinfelna tha ber leh awlsam ber chu kan ei leh in-ah hian thlai chi hrang hranga siam ei tur tam zawk telh hi a ni a, chu chu thlai, thei, legumes, whole grains , leh nuts tihna a ni. Heng ei tur te hi a pianphungah fiber a tam a, chubakah kan taksa mamawh nutrient dang tam tak a pai bawk.
A awlsam zawngin, i plate-ah thlai leh thei chi hrang hrang rawng hrang hrang i dah tam poh leh fiber i hmu tam zawk ang.
Tin, buhfai thianghlim , chhang var, chhangphut var thil siam, buhfai var, leh pasta var , i ei zat tihtlem a, chu ai chuan buhfai pum (entir nan, buhfai pum, atta chhangphut, leh buhfai dum) i ei zat tihtlem hmangin danglamna nasa tak i siam thei bawk. Natural foods atanga fiber lak hi a tha ber fo. A chhan chu chutih hunah chuan i taksa mamawh nutrient dang pawh fiber nen i hmu bawk.
Fiber hi chi hnih lian tak a awm!
Thlai atanga siam chaw kan ei apiang hian eng emaw chen chu fiber a pai vek a. He fiber hi chi hnih ah then theih a ni. Chu chu soluble fiber leh insoluble fiber tihna a ni. Heng pahnih hi kan taksa tan chuan a pawimawh ve ve a. Heng pahnih inthlauhna hi eng nge ni tih i lo en ang u.
| Fiber chi hrang hrang | Hriselna atana hlawkna | Chaw ei tur tam tak awmna |
|---|---|---|
| Soluble Fiber a ni Tuiah a hmin a, gel ang mai a ni. |
| Oats, barley, legumes (lentils, chickpeas, green beans), apple, pears, strawberry, blueberries, nut leh chi te a awm bawk. |
| Insoluble Fiber a ni Tuiah a hmin lovin intestine a paltlang thin. | Whole grains (brown rice, barley), nut, chi, carrot, cucumber, cabbage, dark green thlai chi hrang hrang spinach ang chi, leh tomato te. |
Fiber hlawkna dangte
- Weight control-na atan a pui: Fiber tamna ei hian i chaw ei rang zawk. Heng ei tur te hian ei hun a duh rei zawk avangin i ei tam lutuk pawh i control bawk.
- Cancer hlauhawmna tihtlem : Zirna thenkhatah chuan fiber tamna ei hian cancer chi hrang hrang , colorectal cancer ang chi te a tihziaawm thei tih hmuhchhuah a ni.
Eng ei tur nge fiber tamna?
Okay, tunah chuan eng ei tur nge fiber tamna tih hi han en ila. He list hian i chaw ei tur ruahmanna siam turin a pui ang che.
| Chaw ei tur chi hrang hrang | Fiber tamna entirnan |
|---|---|
| Nuts flaky tak tak a awm | Lentils, chickpeas, peas, green beans, soybean te pawh a awm bawk |
| Thlai chi hrang hrang | Brown rice, buckwheat, barley, oats, atta flour, popcorn te pawh a awm bawk |
| Thlaihnah | Broccoli, spinach, cabbage, yam, okra, carrot, sweet potato, alu (vun nei), bean, lettuce te pawh a awm bawk |
| Thlai chi hrang hrang | Raspberry, blackberry, pear, strawberry, orange, banana, mango, apple te pawh a awm bawk |
| Nut leh chi chi hrang hrang | Almond, walnut, chia chi, flax chi te a awm bawk |
I ei leh in ah fiber dah belh dan awlsam 7
Tunah chuan, “Awle, hei hi a tha vek a, mahse engtin nge hengte hi ka nitin ei leh in ah ka dah belh ang?” A tih dan awlsam tak tak te chu hetiang hi a ni.
1. I ni chu fiber hmangin tan rawh: Chawhmeh atan whole grains hmanga siam thil ei thin ang che. Entirnan, oats, buckwheat porridge emaw, atta flour hmanga siam roti emaw i ei thei.
2. Label chhiar: Dawra ei tur i lei dawnin a label chhiar thin ang che. Serving khatah fiber gram 3-5 tal awm thei tur thlang rawh.
3. Chhang chi thlak danglam: Sandwich siam dawnin chhang var pangngai aiah whole wheat chhang ang chi thil hmang thin ang che.
4. Thei tui aiah thei pum ei: Thei pum hian thei tui glass khat aiin fiber a nei tam zawk hle.
5. Nuts dah: I gravies, soup, salad, leh smoothie-ah te lentils, chickpeas emaw peas emaw dah la. Kar khatah vawi khat tal sa aiah nut hmanga siam chaw ei hi tih danah siam rawh.
6. Flavour thar zawng rawh: Indian leh Middle Eastern eitur chi hrang hrang, whole grains leh nuts te chu staple atana hman thin te hi enchhin rawh.
7. Healthy Snacks: Chhun lama i riltam deuh chuan biscuit ei ai chuan carrot emaw, cucumber chi khat emaw, almond thenkhat emaw ei kha tih dan phung la.
Pawimawh tak: I ei leh in ah fiber i dah zauh zauh tur a ni . Vawi khata fiber tam lutuk ei hian pum a ti na thei a , pum a ti na thei bawk . Tin, fiber i ei tam lutuk hian tui in tam theihnghilh suh. Chutiang chuan fiber hian taksaah hna a thawk a ni.
Hemi chungchangah hian zawhna dang i neih chuan, emaw, i hriselna dinhmun atan eng ei leh in nge tha ber tih hriat i duh chuan doctor nen inbiakna neih a tha ber.
Take-Home Thuchah a ni
- Fiber hi nun hrisel neihna atana thil pawimawh tak a ni a, a bik takin chaw ei hriselna leh taksa rihna tihtlem nan a pawimawh hle.
- Hmeichhia chuan ni khatah fiber gram 25 vel a mamawh a, mipa chuan gram 38 vel a mamawh bawk.
- Kan taksa hian soluble leh insoluble fiber a mamawh vek a.
- Chhang var leh buhfai var ang chi ei tur thianghlim ei ai chuan, whole grains, thlai, thei leh nut ang chi natural diet-ah inthlak zawk ang che.
- Zawi zawiin i ei leh in ah fiber te dah tel bawk ang che. Tin, nilengin tui tam tak in theihnghilh suh.
- I ei leh in chungchangah harsatna i neih chuan doctor rawn rawh.
Fiber, Nutrition, Ei leh in hrisel, Taksa rihna tihtlem, Constipation, Zunthlum, Lung natna, Whole Grains
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