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???? (Fibre) ??????? ????? ???? ?????? ?????
?? ?????? ???? ??????? ??????? (fibre-rich foods) ?????; ??? ??????????? ???? ??????????? ??????????? ??????????. ???? (Fibre) ??????? ??????????? ???? (Soluble fibre) ??????? ?????? ???? (Insoluble fibre) ????? ?????? ????????? ?????????????????. ???? ?????? ???????? ????, ?????? ???? ????????????? ?? ?????????????? (nutrients) ?????.
???? ???? ????????? (high-fibre foods) ??????? ????????? ??????? ??????????? (digestion process) ?????????????????. ?????? ??????? ?????????? ???????????? ???????? (sugar) ?????? ????????????? ????? ?????????. ???? ????? ?????? ???????? ???? ??????? ??????? (abrupt spike) ????????????????"??? ???????? (diabetes) ??????????????? ??????? ????? ??????????.
??????????? ??????? (soluble fibres) ???????? ???????????? (fatty acids) ??????? ?????? ???????????? ????????? ??????????; ?????? ?????? ??????????? (bad cholesterol / LDL) ????????? ??????.
?????? ???? ??????? ??????? (fibre-rich foods) ????????????? ???? ????????????????? (hydration) ????????? ?????? ?????????; ????? ?????? ?????? ???????? (waste) ?????? ??? ?????????; ?????? ??????????? (constipation) ????????? ???????. ?????????? ???????????????? ???? ???? ??????? ????????/?????? (high-fibre foods chart for constipation) ? ????????????.
?????? ?????????? ??????????? ????, ???? ?????????? ???? ???? ??????? (high-fibre foods) ??????? ??? ?????????? ????????????????? ??????????????? (supplements) ???????? ???????????. ???? ??????? ??????? (fibre-rich fruits), ???????? (nuts), ?????????? (vegetables), ?????????? (grains), ???????/?????? (beans) ??????? ???????????????? ??????. ?????? ??????? ???? ????????????? ???????, ?????? ??????????????? (nutritionist) ??????????????? ?????? ?????????.
?????? (Fibre) ????????
?????? ??????? ???????? ???:
- ????? ????????? ??????????: ???? ???? (dietary fibre) ?????? (stool) ????????????, ???? ??? ??????? ???? ?????????????. ?????? ?????/???????? ?????? ????????????? ???????? ??????????? ????????. ????????????? ???? (watery stools) ???????????, ???? ??????? ??????? ?????????? ???????? (bulk) ???????? ????? ?????? ??????.
- ??????????? ???? ??????????: ??????? (flaxseed), ?????? (beans), ??? ?????? (oat bran) ???????????? ???? ??????????? ??????? (soluble fibres) LDL/?????? ??????????? ????? ??????. ?????? ???? ???? ??????? ?????? (inflammation) ??????? ???? ???????? (blood pressure) ????? ?????? ????? ????? ????????????.
- ???? ???????? ???? ????????????? ??????: ?????????? ???????? ?????????, ??????? ??????????? ???? (soluble fibre) ???????????????? ??????????? ?????????? ???? ???????? ?????? (blood sugar level) ?????? ?????? ???????? ??????. ?????? ??????????? ???????, ????-2 ???????? (type-2 diabetes) ???????? ???????????? ??????? ???????.
- ??????????? ??? ????????: ??????? ???? ??????? ?????????????, ???? ???? ???? (high-fibre diet) ??????? ??????????? (filling) ?????. ?????? ??????? ?????????? ????? ????? ??????? ?????? ???????? ??????. ??? ??????? ????????????, ??? ??????? ?????? ???? ???? ???? ???????? ????????????.
- ????? ????????? ??????: ??? ?????????????, ????????? ????? ???? (cereal fibre) ??????? ?????????????????? ???-???????????? ???? (cardiovascular disease) ??????? ?????????? (cancer) ???????? ??????? ???????.
????????? ????? ???? ???? ??????? ??????? (High fibre-rich foods to eat)
??????? ?????? (Lentils): ?????????? (legumes) ?????? ??????? ?????????. ?????????? (lentils) ?????? (protein), ???????? (fat), ???? (fibre) ????????? ???????? “???? ?????” (powerhouse) ????? ????????????????. ?? ?????????? ??????????; ??????????? ???????? ??????????????????.
???????? ???? (Split peas): ??????????? ???? (soluble fibre) ???????????, ????? (calories) ??????????? ?????????. ???????? ?????? (fat-free) ???? ???? ????????? B (Vitamin B) ?????????; ??????? ????????? (minerals) ?????? ???????????. ???????????? ?????????????? (complex carbohydrate) ???????? ????? (energy) ?????.
??????? ?????? (Black beans): ???? ??????? ????????, ???????? ???? ?????????? ???????? ?????? ???????? ????????. ?????? (protein), ?????-???????????? (antioxidants), ??????????? (potassium) ?????? ??????????????? ??????????????? ??????????? ?????????.
?????? ?????? (Pinto beans): ????????????? ?????? ??????? (mash)???? ???????????. ?????????????? ???????????, ???? ??????? ?????? ??????????? ?????????. ??????? ????????????, ????????? ??????????.
??????????? (Artichoke): ????????? (earthy flavour) ???????; ??????????? ?????????. ???? (fibre), ??????? (folate), ????????? K (vitamin K) ??????. ????????????? (liver) ?????? ????? ?????????????.
???????? ???? (Chickpeas): ???? ?????????? ??????? ???? ???? ???????/???? (high-fibre vegetable/legume). ???????? ?????? ??????; ????? ????? ??????? ??????????? ??????. ???? ??????????? ??????? (nutrient composition) ??????.
???? ??????? (Chia seeds): ??? ?????? ???? ???? ??????? ???????? ???? (fibre), ?????-3 (omega-3), ?????? (protein) ??????? ??????. 2 ???????????? ???? ????????? ?????? 10 ?????? ???? ?????????.
?????????? (Raspberries): ????????? (berries) ??????? ???? ???? ??????. ????? ?????????? ???????? ??????. ???????????, ?????-???????????? ??????? ????????????? (polyphenols) ?????????????? ??????; ??? ????????? ???????? ??????? ???????.
???????????? (Blackberries): ???????, ???? (juicy) ???? ???????; ?? ?????????? ?????????????? ????????????. ?????????????? ??????? ?????-???????????? ??????? ???? ??????. ???? ???????? ??????????? ??????? ?????? ???????? (inflammation) ??????????? ???????.
???? ?????? ?????? (Whole wheat pasta): ???????? (carbs) ?????? ?????????? ?????????????, ?????????????? (whole grains) ???? ?????????. ?????? ?????????????????????? (phytonutrients) ??????????? ??????????; ??? ????????? ??????? ????????? ??????. ???????????? ???? ?????? ?????????? ?????? ???????????.
??????/???????? (Barley): ?????????????, ??????? ??????? ????? (chewy texture) ??????? ????????? (nutty flavour) ???????????? ???????? ?????????. ??????????? ????, ?????????, ???????????? ???????. ??????????? ???????? ??????? ??????????? (overeating) ??????? ??????.
?????????? (Pears): ????????? ????????? ?????. ???? ?????????? ?????????????, ???????????? ??????????? ???? ?????? ??????????. ??? ??????????? ?????????? ??????????? ??????? ???????.
?????? (Almonds): ????? ???? ????????????????? ??????????? (unsaturated fats) ??????????? ??????. ?????? ?????? ???? ???? ??????; ?????? (snack) ?????? ??????????????????.
????? (Oats): ???? ?????? ????? ?????????????????????; ????? ??????????? ??????? ?????? ???? ???????? ??????. ??? ???????? ???? ????????????? ??????; ??????????? ???? ???? ?????????????? ?????. ??????? ??? ??? ????? ?? ???????????? ??????? ????????? ?????.
?????????? (Broccoli): ??????? ?????, ??????? ??????????? ??????? ?????? ???? ??????. ????????? C, B9 (folate) ??????? ??????????? (potassium) ???????. ?????????? ???????? ??????????? ??????? ????? ?????????????.
???????? (Quinoa): ????????? ?????? (gluten-free) ???????. ???? ?????????; ???????? ??????. ?????? ??? ???? “???? ??????” (meat substitute) ?? ??????????. ????????? ????? (iron) ???? ???????????? ??????; ????????? B2 (vitamin B2) ??? ??????????? (muscle cells) ????? ?? ??????.
???? ?????? (Haas avocados): ??????????? ??????????? (healthy fats) ?????????. ???? ???? ????????? ??? ????????, ???????? ?????/????????/???????????? (condiment) ?????? ??????????????.
??????? (Apples): “??? ??????? ??????? ???????????? ????? ??????????????” ????? ????????????????????????. ??????? ???? ??????? ???? (fibre-rich fruit); ????? ???? ???????? (pectin) ??????????? ??????? ???????.
????? ??????? (Green peas): ????? ?????????? ??????????? ?????????. ?????-????????????, ???????????? B6, A, K ?????????. ???? ???? ??????? ???? ?????? (plant-based protein) ???????.
???????? ???????????? ????????? (Frequently Asked Questions)
???? ?????? ???? (fibre) ??? ??????? ??????????
?? ?????????????? ??????????? ???? ??????? ?????????. ?????, ????? (oats) ????? ???? ???? ???? (high-fibre diet) ??????? ????????????????? ??????; ????? ?????? ??????? ??????????? ?????? ??????????????. ??????? 1 ??? ??????? ?????? 7.5 ?????? ???? ?????????. ??? ?????? ???? ?????????? ????? ?????? ??????.
???? ??????? 10 ?????? ??????? ?????
?????? (beans), ?????????? (broccoli), ????????? (berries), ?????? (avocado), ?????????????? (whole grains), ?????????? (popcorn), ??????? (apples), ???? ??????? (dried fruits), ???????? (nuts), ??????? (flaxseeds) ?????? ?????? ?????????. ?????? ???? ?????? ???????? ????? ???????? ???????? ?????? ???????????. ???? 10 ??????? ??????????? (adults) ????????? ???????????????? (children) ??????????.
??? ???? (fibre) ???? ?????? ??????????????
???? ?????? ???????, ???? ???? ?????????? (high-fibre vegetables), ??????? (legumes), ?????????????? (whole grains) ?????????????????????. ???? ?????? ??????? ???? (brown rice), ?????????? ?????? (whole-wheat pasta) ?????? ?????? (barley) ?????????? ??????? ?????????. ????????/???? ????? (cravings) ?????????????, ????? ???????? ??????? (uncooked oatmeal) ???????? ??????????? ?????? ???????.
??? ?????? 30 ?????? ???? (30g fibre) ?????? ????????
??? ?????? ??????? ??????? ?????????? 5 ?????????? (5 servings) ??????? ????????. ?????? 3 ??????? ?????????, ????????? 2 ?????????? ?????????????? (whole grains) ????????????? ???????????. ??????????? ????????? (nutritional value) ???????? ????????? ??????? ???? ???????????. 100 ?????? ?????????????? (serving) 6 ?????? ?????? ?????? ???? ???? ???? ??????? ??????? ???? ??????? ??????? (fibre-rich foods) ?? ???????????????.
????????
???? ?????????????????, ??????? ??? ?????? ??????? ???? (how much fibre per day) ?????????????? ???????? ?????? ???????????????????. ???? ???? ??????? ???????????, ?????? ???????????, ???? ???????? ?????? ????????? ????? ?? ????????????? ?????? ??????. ??????????????? ?????? ?????????? ??????, ??????? ????????? 30 ?????? ???? ?????????????? ??????????. ?????? ??? ??????? ?????? ???? ??????? ??????? (fibre-rich foods for weight loss) ???????????? ???????? ??????? ?????????.
Metropolis Labs ??? ??????? ???????????? ???? (diagnostic lab). ??? ??????????? ???? (cholesterol level), ???? ???????? ???? (blood sugar level) ????? ??????????? ????? ??????. ??????????? ?????? ????????? (lipid profile) ????? ?????????????????; ???? ???????? ?????????? ?????????? ?????? (glucose screening test) ????? ?????????????????. ??????? ??????????? Metropolis ?????? ????????? ?????? ?????????? ?????? ????????? (home test facility) ?????? ?????????. ?????? ????????? ???????? ?????? ??????? ?? ???????? ????????????? ????????? ??????????? ??????. ?????? ???????????? ???????? ????????, ???? ????????? ??????????????.
0804-8911-400
