Fiber katika vyakula (meza)

Jedwali hizi zinakubaliwa na wastani wa hitaji la kila siku la nyuzi ni 30 g. Safu wima "Asilimia ya mahitaji ya kila siku" inaonyesha ni asilimia ngapi ya gramu 100 za bidhaa hiyo inakidhi mahitaji ya kila siku ya binadamu ya nyuzi.

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VYAKULA VYA JUU KWENYE FIBER:

Jina la bidhaa	Yaliyomo ya nyuzi katika 100g	Asilimia ya mahitaji ya kila siku
Ngano ya ngano	43.6 g	145%
Uyoga mweupe, kavu	26.2 g	87%
Tini zilizokaushwa	18.2 g	61%
Apricots kavu	18 g	60%
Apricots	17.6 g	59%
Rye (nafaka)	16.4 g	55%
Oat bran	15.4 g	51%
Peach imekauka	14.9 g	50%
Maapuli yamekauka	14.9 g	50%
Shayiri (nafaka)	14.5 g	48%
Buckwheat (nafaka)	14 g	47%
Maharagwe ya soya (nafaka)	13.5 g	45%
Chakula cha unga wa Rye	13.3 g	44%
Buckwheat (mboga)	12.5 g	42%
Rye ya unga	12.4 g	41%
Maharagwe (nafaka)	12.4 g	41%
Shayiri (nafaka)	12 g	40%
Dengu (nafaka)	11.5 g	38%
Buckwheat (unground)	11.3 g	38%
Ngano (nafaka, daraja ngumu)	11.3 g	38%
Mash	11.1 g	37%
Unga ya mbegu hupandwa	10.8 g	36%
Ngano (nafaka, aina laini)	10.8 g	36%
Briar	10.8 g	36%
Mbaazi (zilizohifadhiwa)	10.7 g	36%
pistachios	10.6 g	35%
Unga wa Buckwheat	10 g	33%
Chickpeas	9.9 g	33%
Mchele (nafaka)	9.7 g	32%
zabibu	9.6 g	32%
Ukuta wa Unga	9.3 g	31%
Punes	9 g	30%
Karanga	8.1 g	27%
Grey shayiri	8.1 g	27%
Vioo vya macho	8 g	27%
Shayiri ya lulu	7.8 g	26%
Chocolate	7.4 g	25%
Horseradish (mzizi)	7.3 g	24%
Uyoga wa Chanterelle	7 g	23%
Lozi	7 g	23%

Angalia orodha kamili ya bidhaa

Yaliyomo kwenye nyuzinyuzi katika nafaka, bidhaa za nafaka na kunde:

Jina la bidhaa	Yaliyomo ya nyuzi katika 100g	Asilimia ya mahitaji ya kila siku
Mbaazi (zilizohifadhiwa)	10.7 g	36%
Mbaazi kijani kibichi (safi)	5.5 g	18%
Buckwheat (nafaka)	14 g	47%
Buckwheat (mboga)	12.5 g	42%
Buckwheat (unground)	11.3 g	38%
Kusaga mahindi	4.8 g	16%
semolina	3.6 g	12%
Vioo vya macho	8 g	27%
Shayiri ya lulu	7.8 g	26%
Ngano za ngano	4.6 g	15%
Groats hulled mtama (polished)	3.6 g	12%
Rice	3 g	10%
Grey shayiri	8.1 g	27%
Nafaka tamu	2.7 g	9%
Macaroni kutoka unga wa daraja 1	5.1 g	17%
Pasta kutoka unga V / s	3.7 g	12%
Mash	11.1 g	37%
Unga wa Buckwheat	10 g	33%
Unga wa mahindi	4.4 g	15%
Unga ya shayiri	4.5 g	15%
Unga ya oat (shayiri)	4.8 g	16%
Unga ya ngano ya daraja 1	4.9 g	16%
Unga ya ngano darasa la 2	6.7 g	22%
Unga	3.5 g	12%
Ukuta wa Unga	9.3 g	31%
Rye ya unga	12.4 g	41%
Chakula cha unga wa Rye	13.3 g	44%
Unga ya mbegu hupandwa	10.8 g	36%
unga wa mchele	2.3 g	8%
Chickpeas	9.9 g	33%
Shayiri (nafaka)	12 g	40%
Oat bran	15.4 g	51%
Ngano ya ngano	43.6 g	145%
Ngano (nafaka, aina laini)	10.8 g	36%
Ngano (nafaka, daraja ngumu)	11.3 g	38%
Mchele (nafaka)	9.7 g	32%
Rye (nafaka)	16.4 g	55%
Maharagwe ya soya (nafaka)	13.5 g	45%
Maharagwe (nafaka)	12.4 g	41%
Maharagwe (kunde)	3.4 g	11%
Oat flakes "Hercules"	6 g	20%
Dengu (nafaka)	11.5 g	38%
Shayiri (nafaka)	14.5 g	48%

Yaliyomo kwenye nyuzi na mbegu:

Jina la bidhaa	Yaliyomo ya nyuzi katika 100g	Asilimia ya mahitaji ya kila siku
Karanga	8.1 g	27%
Walnut	6.1 g	20%
Karanga za Pine	3.7 g	12%
korosho	2 g	7%
Ufuta	5.6 g	19%
Lozi	7 g	23%
Mbegu za alizeti (mbegu za alizeti)	5 g	17%
pistachios	10.6 g	35%
hazelnuts	6 g	20%

Fiber katika matunda, matunda yaliyokaushwa na matunda:

Jina la bidhaa	Yaliyomo ya nyuzi katika 100g	Asilimia ya mahitaji ya kila siku
apricot	2.1 g	7%
Avocado	6.7 g	22%
Kumi na tano	3.6 g	12%
Plum	1.8 g	6%
Nanasi	1.2 g	4%
Machungwa	2.2 g	7%
Watermeloni	0.4 g	1%
Banana	1.7 g	6%
Cranberries	2.5 g	8%
Zabibu	1.6 g	5%
Cherry	1.8 g	6%
blueberries	2.5 g	8%
Garnet	0.9 g	3%
Grapefruit	1.8 g	6%
Pear	2.8 g	9%
Peari imekauka	6 g	20%
Durian	3.8 g	13%
Melon	0.9 g	3%
BlackBerry	2.9 g	10%
Jordgubbar	2.2 g	7%
zabibu	9.6 g	32%
Tini safi	2.5 g	8%
Tini zilizokaushwa	18.2 g	61%
Kiwi	3.8 g	13%
Cranberry	3.3 g	11%
Gooseberry	3.4 g	11%
Apricots kavu	18 g	60%
Lemon	2 g	7%
Raspberry	3.7 g	12%
Mango	1.6 g	5%
Mandarin	1.9 g	6%
cloudberry	6.3 g	21%
Nectarine	1.7 g	6%
Bahari ya bahari	2 g	7%
Papai	1.7 g	6%
Peach	2.1 g	7%
Peach imekauka	14.9 g	50%
Matunda ya zabibu	1 g	3%
Rowan nyekundu	5.4 g	18%
aronia	4.1 g	14%
unyevu	1.5 g	5%
Currants nyeupe	3.4 g	11%
Currants nyekundu	3.4 g	11%
Currants nyeusi	4.8 g	16%
Apricots	17.6 g	59%
feijoa	6.4 g	21%
Tarehe	6 g	20%
Persimmon	1.6 g	5%
Cherry	1.1 g	4%
blueberries	3.1 g	10%
Punes	9 g	30%
Briar	10.8 g	36%
apples	1.8 g	6%
Maapuli yamekauka	14.9 g	50%

Yaliyomo kwenye nyuzi za mboga na mimea:

Jina la bidhaa	Yaliyomo ya nyuzi katika 100g	Asilimia ya mahitaji ya kila siku
Basil (kijani)	1.6 g	5%
Mbilingani	2.5 g	8%
Rutabaga	2.2 g	7%
Tangawizi (mzizi)	2 g	7%
zucchini	1 g	3%
Kabeji	2 g	7%
Brokoli	2.6 g	9%
Brussels sprouts	4.2 g	14%
Kohlrabi	1.7 g	6%
Kabichi, nyekundu,	1.9 g	6%
Kabeji	1.2 g	4%
Kabichi za Savoy	0.5 g	2%
Kolilili	2.1 g	7%
Viazi	1.4 g	5%
Cilantro (kijani)	2.8 g	9%
Cress (wiki)	1.1 g	4%
Majani ya Dandelion (wiki)	3.5 g	12%
Vitunguu vya kijani (kalamu)	1.2 g	4%
Leek	2.2 g	7%
Kitunguu	3 g	10%
Karoti	2.4 g	8%
Mwani	0.6 g	2%
Tango	1 g	3%
Parsnip (mzizi)	4.5 g	15%
Pilipili tamu (Kibulgaria)	1.9 g	6%
Parsley (kijani)	2.1 g	7%
Parsley (mzizi)	3.2 g	11%
Nyanya (nyanya)	1.4 g	5%
Rhubarb (wiki)	3.2 g	11%
Radishes	1.6 g	5%
Rangi nyeusi	2.1 g	7%
Turnips	1.9 g	6%
Lettuce (wiki)	1.2 g	4%
Beets	2.5 g	8%
Celery (kijani)	1.8 g	6%
Celery (mzizi)	3.1 g	10%
Asparagasi (kijani)	1.5 g	5%
Artikete ya Yerusalemu	4.5 g	15%
Malenge	2 g	7%
Dill (wiki)	2.8 g	9%
Horseradish (mzizi)	7.3 g	24%
Vitunguu	1.5 g	5%
Mchicha (wiki)	1.3 g	4%
Chika (wiki)	1.2 g	4%