Fiber inobatsira kuchengetedza yakanaka bowel rhythm - iyo inoderedza dumbu kubhururuka - uye inowedzera kureba kwekuzara. Iyi yekupedzisira chivakwa iri kiyi kana uchirasikirwa nehuremu. Kusanganisira michero ine fiber yakawanda mukudya kwako inzira inonaka yekuwana ichi chakakosha chikafu.
Zvinokurudzirwa kuti vakadzi vadye pakati pe25 kusvika 30 gramu yefibre pazuva kudzikisa njodzi yehosha yemoyo uye mhando 2 chirwere cheshuga, pamwe nemamwe marudzi ekenza, kusanganisira gomarara repazamu Saka ita shuwa kuti usarega zuva richipfuura usina kudya chero cheichi chikafu.
Peya iri pakati nepakati inopa anopfuura mashanu magiramu efaera, kuve iye uyo unopihwa huwandu hwakawanda hweichi chikafu. Iyo apuro inopa zvishoma zvishoma (zvishoma kupfuura mana magiramu), kunyange ichichinjana mashoma macalorie: 4 maringe ne103.
Mubato (3.3 g), bhanana (3.1 g) uye orenji (3.1 g) ese ari matatu ari pamusoro pemagiramu matatu efaera, ndosaka iwo ariwo akasarudzika sarudzo kana zvasvika pakuvandudza kugadzirwa kwefibre.
Pamusoro pemagiramu maviri, ivo vari NGUVA (2.9 g), pichisi (2.3 g), apurikoti (2.1 g) uye kiwi (2.1 g). Izvo zvinofanirwa kucherechedzwa kuti huwandu hwefibisi mumuonde unoenderana nezvidimbu zviviri zvechibereko ichi.
Prunes (1.8 g), mandarin (1.6 g), vise (1.4 g), mazambiringa (1.4 g) uye grapefruit (1.4 g) vanoumba boka rine pakati pe1 ne2 magiramu efaera. Kuti uwane iyi mipiro, iwe unofanirwa kudya zvidimbu zvitatu mune akaomeswa uye mukombe mune vhezheni nemazambiringa.
Kunyangwe zvisiri zvehunyanzvi michero, ma berries zvakare ari manyuko makuru e fiber. Nhabvu, bhurubheri, rasipibheri uye mahabhurosi zvinogutsa chishuwo chako uye nekudzora ura hwako hwekufamba nekutenda kupfuma kwavo mune ichi chakakosha chikafu.