ما هي أفضل مصادر الألياف?

سؤال

الألياف ضرورية جدًا في تكوين نظام غذائي جيد ومتوازن. يترك معدتك غير مهضومة وينتهي بها الأمر في القولون, حيث تغذي بكتيريا الأمعاء النافعة, مما يؤدي إلى فوائد صحية مختلفة. Certain types of fiber may also promote weight loss, lower blood sugar levels and fight constipation.

Fibre helps to keep our digestive system healthy and helps to prevent constipation. فمثلا, fibre bulks up stools, makes stools softer and easier to pass and makes waste move through the digestive tract more quickly. The European Food Safety Authority suggests that including fibre rich foods in a healthy balanced diet can improve weight maintenance. Dietary fibre can reduce your risk of Cardiovascular disease (ارتفاع ضغط الدم and stroke) ونوع 2 داء السكري.

High-fibre food sources

  1. Pears (3.1%)

The pear is a popular type of fruit that is both tasty and nutritious. It’s one of the best fruit sources of fiber.

  1. Strawberries (2%)

Strawberries are incredibly delicious. زائد, they’re a much healthier option than any junk food.

ومن المثير للاهتمام, they’re also among the most nutrient-dense fruits you can eat — loaded with vitamin C, manganese and various powerful antioxidants.

  1. Avocado (6.7%)

The avocado is different from most fruits. Instead of being high in carbs, it’s loaded with healthy fats.

Avocados are very high in vitamin C, بوتاسيوم, المغنيسيوم, vitamin E and various B vitamins. They also have numerous health benefits.

  1. تفاح (2.4%)

Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.

  1. Raspberries (6.5%)

Raspberries are highly nutritious with a very strong flavor. They’re loaded with vitamin C and manganese.

  1. موز (2.6%)

Bananas are a good source of many nutrients, including vitamin C, vitamin B6 and potassium.

A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.

  1. جزر (2.8%)

The carrot is a root vegetable that is tasty, crunchy and highly nutritious.

It’s high in vitamin K, فيتامين ب 6, magnesium and beta-carotene, an antioxidant that gets turned into vitamin A in your body.

  1. Beets (2.8%)

The beet, or beetroot, is a root vegetable that is high in various important nutrients, such as folate, حديد, نحاس, manganese and potassium.

Beets are also loaded with inorganic nitrates, which are nutrients shown to have various benefits related to blood pressure regulation and exercise performance.

  1. بروكلي (2.6%)

Broccoli is a type of cruciferous vegetable and one of the most nutrient-dense foods on the planet.

It is loaded with vitamin C, vitamin K, حمض الفوليك, فيتامينات ب, بوتاسيوم, iron and manganese and contains antioxidants and potent cancer-fighting nutrients. Broccoli is also relatively high in protein, compared to most vegetables.

  1. Artichoke (8.6%)

The artichoke doesn’t make headlines very often. ومع ذلك, this vegetable is high in many nutrients and one of the world’s best sources of fiber.

  1. Brussels Sprouts (2.6%)

The Brussels sprout is a type of cruciferous vegetable that is related to broccoli. They’re very high in vitamin K, بوتاسيوم, folate and potent cancer-fighting antioxidants.

  1. عدس (7.9%)

Lentils are very cheap and among the most nutritious foods on earth. They’re very high in protein and loaded with many important nutrients.

  1. Kidney Beans (6.4%)

Kidney beans are a popular type of legume. Like other legumes, they’re loaded with plant-based protein and various different nutrients.

  1. Split Peas (8.3%)

Split peas are made from the dried, split and peeled seeds of peas.

  1. Chickpeas (7.6%)

The chickpea is another type of legume that’s loaded with nutrients, including minerals and protein. Most legumes are high in protein, fiber and various nutrients. When properly prepared, they’re among the world’s cheapest sources of quality nutrition.

  1. Quinoa (2.8%)

Quinoa is a pseudo-cereal that has become incredibly popular among health-conscious people in the last few years.

It’s loaded with many nutrients, including protein, المغنيسيوم, حديد, الزنك, potassium and antioxidants, على سبيل المثال لا الحصر.

  1. Oats (10.6%)

Oats are among the healthiest grain foods on the planet. They’re very high in vitamins, المعادن ومضادات الأكسدة.

They contain a powerful soluble fiber called oat beta-glucan, which has major beneficial effects on blood sugar and cholesterol levels.

  1. Popcorn (14.5%)

If your goal is to increase your fiber intake, popcorn may be the best snack you can eat. Air-popped popcorn is very high in fiber, calorie for calorie. ومع ذلك, if you add a lot of fat, then the fiber-calorie ratio will be reduced significantly.

  1. Almonds (12.5%)

Almonds are a popular type of tree nut. They’re very high in many nutrients, including healthy fats, فيتامين هـ., manganese and magnesium.

  1. Chia Seeds (34.4%)

Chia seeds are tiny black seeds that are immensely popular in the natural health community.

They’re highly nutritious, containing high amounts of magnesium, phosphorus and calcium. Chia seeds may also be the single best source of fiber on the planet.

  1. Sweet Potatoes (2.5%)

The sweet potato is a popular tuber that is very filling and has a delicious sweet flavor. It’s very high in beta-carotene, B vitamins and various minerals.

  1. Dark Chocolate (10.9%)

Dark chocolate is arguably one of the world’s most delicious foods. It’s also surprisingly high in nutrients and one of the most antioxidant-rich and nutrient-dense foods on the planet.


مصدر:

www.healthline.com

 

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