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Nri Nri Fiber | Ndụmọdụ ahụike | Nri Nri Fiber | Boldsky 
Ọ bụghị ọtụtụ maara banyere mkpa eriri dị na nri, n'agbanyeghị na a na-ekwu okwu n'obodo ahụ. Fiber bụ osisi sitere na osisi nke na-abịa n'ụdị abụọ - soluble na insoluble. Ọ bụ akụkụ dị oke mkpa nke nri ụbọchị gị.
A maara nri India maka ngwa nri ya, ngwa nri ya na nnukwu olulu ya bụ ọla edo nwere nri juputara na fiber. Nri a bara ọgaranya nwere ọtụtụ uru ahụike nke gụnyere ịkwalite ọnwụ ọnwụ, ibelata agụụ na-achọghị, iwetulata shuga shuga, ịlụ ọgụ afọ ntachi, na ibelata ihe egwu ọrịa strok na afọ ntachi.
A na-atụkarị aro ndị nwere ike ịgwọ ọrịa maka ndị nwere ọrịa shuga na eriri na-enweghị ike ịgbasa na-enyere aka ịbelata. N'ebe a, anyị depụtara nri ndị India nwere ọgaranya 20 maka ụkọ ọnwụ.
mgbatị ahụ atụmatụ maka izu
1. Ube
Ube bụ mkpụrụ osisi na-ewu ewu nke na-atọ ụtọ ma na-edozi ahụ. O nwere eriri dị elu, ihe dị ka gram 9.9.
2. Ube oyibo
Avocados juputara na abụba ndị dị mma yana ezigbo ụzọ nke eriri. O nwere eriri, nke mere ka ọ bụrụ 10.5 gram kwa iko.
3. Tomato
Tomato dị ka utu na blackberry nwere nnukwu eriri. Blackberry nwere 7.6 grams nke eriri na raspberry nwere 8 grams nke eriri.
4. Mkpụrụ fig
Mkpụrụ fig bụkwa nnukwu isi iyi nke eriri. Mkpụrụ fig nwere nguzozi zuru oke nke eriri na-adịghị edozi mmiri, nke fọrọ nke nta ka ọ bụrụ eriri 14.6 nke eriri.
ụdị asana na uru ha bara
5. Otis
Oats bụ otu n’ime ihe ndị kasị mma na eriri sitere na eriri, nke nwere eriri na-enweghị ike ịgbanye Enwere ike iri ha n'ọtụtụ ụzọ n'ụdị nri ụtụtụ ma ọ bụ pudding. Oats gram 100 nwere ihe fọrọ nke nta ka ọ bụrụ gram 1.7.
6. Akpị
Achịcha na-ewu ewu ma na-eto ebe niile. Ha nwere ike itinye eriri anụ ahụ dị mma na nri gị, nke mere ka ọ bụrụ ngụkọta nke gram 7.2 kwa iko.
7. Ekere
Peas na-acha akwụkwọ ndụ jupụtara na eriri na antioxidants siri ike. Peas nwere 8.6 gram nke eriri nri niile.
8. Osikapa
Osikapa agba aja aja nwere fiber karịa osikapa ọcha. A na-ejikarị osikapa agba aja aja agba aja aja. Brown osikapa nwere 3.5 grams nke eriri nri.
9. Ogidi
A na-ejikarị lentil na nri ndị India. Ha dị elu na nri nri, nke na-enyere aka ime ka ike gị dịkwuo elu ma na-eme ka metabolism gị dịkwuo elu. 100 grams nke sie lentil nwere 8 grams nke eriri.
10. Skwọsh
Squashes dị ka ugu na ahịhịa skwọsh dị elu na eriri soluble. Enwere ike sie ha n'ụdị ofe ma ọ bụ curry. Skwọsh nwere 9 grams nke ngụkọta nri nri.
11. Brussels Ome
Ihe osise Brussel bụ otu n'ime nri Indian kachasị mma. Ha na-enyere aka dochie usoro gị na ihe ndị na-eme ka ọ bụrụ ndị na-adịghị mma. Ihe osise nke Brussel nwere ihe fọrọ nke nta ka ọ bụrụ gram 7.6.
kedu ka m ga-esi belata ọdịda ntutu
12. Okra Ma ọ bụ Mkpịsị Aka Nwanyị Nwanyị
Ihe fọrọ nke nta ka ọ bụrụ steeti nile nke India, mkpịsị aka nwanyị bụ akwụkwọ nri a kacha hụ n'anya. Naanị otu iko mkpịsị aka nwanyị, ma ọ bụ okra, na-enye ihe dịka otu ụzọ n'ụzọ atọ nke eriri nri akwadoro. O nwere 8.2 gram nke eriri nri niile.
13. Mkpụrụ osisi flax
Mkpụrụ flax bara ọgaranya na fiber na ị nwere ike itinye nri a dị oke ụtọ na smoothies gị ma ọ bụ mgbe ị na-eme muffins na kuki. 100 gram nke flax osisi nwere gram 27 nke eriri.
14. Tonip
Turnip bu akwukwo nri ozo n’eji esi nri India. Ọ bụ ezigbo isi iyi, nke nwere ike sie ma rie ya. Turnips nwere 4,8 grams nke ngụkọta dietary eriri.
15. Okuko
Chickpeas nwere ihe ndị dị mkpa na-edozi ahụ, nke nwekwara eriri. Enwere ike ịnụ ụtọ ha maka nri ehihie, nri na nri abalị. Chickpeas nwere gram 8 nke eriri nri niile.
ka esi eji pọpọ na ihu
16. Carọt
Carọt bụ akwụkwọ nri na-atọ ụtọ nke nwere ọtụtụ ihe ndị na-edozi ahụ. Akwụkwọ nri a na-atọ ụtọ jupụtakwara na fiber. 1 iko karọt nwere 3,6 gram nke eriri.
17. Broccoli
Ewezuga vitamin C na calcium, broccoli nwekwara eriri. Iji jigide ọdịnaya eriri, ọ ka mma ịmịpụ ma ọ bụ gbanye ya. 100 grams nke broccoli nwere eriri fiber 2.6.
18. Nduku
Nduku nwere carbohydrates ma o nwekwara ihe fọrọ nke nta ka ọ bụrụ gram 4 nke eriri.
19. Almọnd
Almọnd nwere ọtụtụ nri na almọnd na-enweghị nri nwere ihe dịka gram 4.5 nke eriri nri. Iji nweta ọtụtụ eriri ahụ, họrọ maka almọnd ndị sitere n'okike na nke dị ndụ.
20. Achịcha zuru ezu
Achịcha dum na-atọ ụtọ ma na-edozi ahụ. Otu iberi nke achịcha ọka niile nwere fiber 4-5 grams.
