Zamkatimu
Magome awa amatengedwa ndi avareji ya tsiku ndi tsiku zosowa zama fiber ndi 30 g. Column "Peresenti yofunikira tsiku ndi tsiku" ikuwonetsa kuchuluka kwa magalamu 100 a malondawa kukhutiritsa zosowa za anthu tsiku ndi tsiku za fiber.
Zakudya Zapamwamba MU CHIKWANGWANI:
| dzina mankhwala | Zomwe zili ndi fiber mu 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Tirigu chimanga | 43.6 ga | 145% |
| Bowa loyera, zouma | 26.2 ga | 87% |
| Nkhuyu zouma | 18.2 ga | 61% |
| Ma apurikoti owuma | 18 ga | 60% |
| Apricots | 17.6 ga | 59% |
| Rye (tirigu) | 16.4 ga | 55% |
| Oat chinangwa | 15.4 ga | 51% |
| Pichesi zouma | 14.9 ga | 50% |
| Maapulo zouma | 14.9 ga | 50% |
| Balere (tirigu) | 14.5 ga | 48% |
| Buckwheat (tirigu) | 14 ga | 47% |
| Soya (tirigu) | 13.5 ga | 45% |
| Rye ufa wonse | 13.3 ga | 44% |
| Buckwheat (mapiko) | 12.5 ga | 42% |
| Mpunga wa rye | 12.4 ga | 41% |
| Nyemba (tirigu) | 12.4 ga | 41% |
| Oats (tirigu) | 12 ga | 40% |
| Mphodza (tirigu) | 11.5 ga | 38% |
| Buckwheat (osagwedezeka) | 11.3 ga | 38% |
| Tirigu (tirigu, kalasi yovuta) | 11.3 ga | 38% |
| Mash | 11.1 ga | 37% |
| Mpunga wa rye unafesa | 10.8 ga | 36% |
| Tirigu (tirigu, mitundu yofewa) | 10.8 ga | 36% |
| misozi | 10.8 ga | 36% |
| Nandolo (zotetezedwa) | 10.7 ga | 36% |
| Pistachios | 10.6 ga | 35% |
| Ufa wa buckwheat | 10 ga | 33% |
| Chikapu | 9.9 ga | 33% |
| Mpunga (tirigu) | 9.7 ga | 32% |
| mphesa | 9.6 ga | 32% |
| Zithunzi Wallpaper | 9.3 ga | 31% |
| nthuza | 9 ga | 30% |
| Nkhuta | 8.1 ga | 27% |
| Balere groats | 8.1 ga | 27% |
| Magalasi | 8 ga | 27% |
| Ngale ya barele | 7.8 ga | 26% |
| Chokoleti | 7.4 ga | 25% |
| Horseradish (muzu) | 7.3 ga | 24% |
| Chanterelle bowa | 7 ga | 23% |
| Amondi | 7 ga | 23% |
Onani mndandanda wathunthu wazogulitsa
| Peyala | 6.7 ga | 22% |
| Ufa wa tirigu kalasi yachiwiri | 6.7 ga | 22% |
| feijoa | 6.4 ga | 21% |
| Mabulosi akutchire | 6.3 ga | 21% |
| Walnut | 6.1 ga | 20% |
| Bowa limafuna bowa | 6 ga | 20% |
| Peyala zouma | 6 ga | 20% |
| madeti | 6 ga | 20% |
| Nkhono | 6 ga | 20% |
| Oat flakes "Hercules" | 6 ga | 20% |
| Sesame | 5.6 ga | 19% |
| Nandolo zobiriwira (zatsopano) | 5.5 ga | 18% |
| Bowa Russula | 5.5 ga | 18% |
| Rowan wofiira | 5.4 ga | 18% |
| Bowa bowa | 5.1 ga | 17% |
| Bowa boletus | 5.1 ga | 17% |
| Macaroni kuchokera ku ufa wa kalasi imodzi | 5.1 ga | 17% |
| Mbeu za mpendadzuwa (mbewu za mpendadzuwa) | 5 ga | 17% |
| Tirigu ufa wa 1 grade | 4.9 ga | 16% |
| Mbewu zikung'amba | 4.8 ga | 16% |
| Ufa wa oat (oatmeal) | 4.8 ga | 16% |
| Ma currants akuda | 4.8 ga | 16% |
| maswiti | 4.6 ga | 15% |
| Tirigu groats | 4.6 ga | 15% |
| Ufa wa oat | 4.5 ga | 15% |
| Parsnip (muzu) | 4.5 ga | 15% |
| Atitchoku ku Yerusalemu | 4.5 ga | 15% |
| Ufa wa chimanga | 4.4 ga | 15% |
| Brussels zikumera | 4.2 ga | 14% |
| Aronia Pa | 4.1 ga | 14% |
| Durian | 3.8 ga | 13% |
| kiwi | 3.8 ga | 13% |
| Mtedza wa pine | 3.7 ga | 12% |
| Pasitala wa ufa V / s | 3.7 ga | 12% |
| Rasipiberi | 3.7 ga | 12% |
| Khumi ndi chisanu | 3.6 ga | 12% |
| semolina | 3.6 ga | 12% |
| Mapiko amatsekemera mapira (opukutidwa) | 3.6 ga | 12% |
| Masamba a Dandelion (amadyera) | 3.5 ga | 12% |
| Ufa | 3.5 ga | 12% |
| Jamu | 3.4 ga | 11% |
| Ma currants oyera | 3.4 ga | 11% |
| Ma currants ofiira | 3.4 ga | 11% |
| Nyemba (nyemba) | 3.4 ga | 11% |
| Kiranberi | 3.3 ga | 11% |
| Bowa loyera | 3.2 ga | 11% |
| Parsley (muzu) | 3.2 ga | 11% |
| Rhubarb (amadyera) | 3.2 ga | 11% |
| Selari (muzu) | 3.1 ga | 10% |
| blueberries | 3.1 ga | 10% |
| Mpunga | 3 ga | 10% |
| Anyezi | 3 ga | 10% |
| BlackBerry | 2.9 ga | 10% |
| Morel bowa | 2.8 ga | 9% |
| Peyala | 2.8 ga | 9% |
| Cilantro (wobiriwira) | 2.8 ga | 9% |
| Katsabola (amadyera) | 2.8 ga | 9% |
| Chimanga chotsekemera | 2.7 ga | 9% |
| bowa | 2.6 ga | 9% |
| Burokoli | 2.6 ga | 9% |
| Biringanya | 2.5 ga | 8% |
| Cranberries | 2.5 ga | 8% |
| blueberries | 2.5 ga | 8% |
| Bowa la Shiitake | 2.5 ga | 8% |
| Nkhuyu zatsopano | 2.5 ga | 8% |
| Beets | 2.5 ga | 8% |
| Kaloti | 2.4 ga | 8% |
| Bowa wa oyisitara | 2.3 ga | 8% |
| Mpunga | 2.3 ga | 8% |
| Makeke a shuga | 2.3 ga | 8% |
| lalanje | 2.2 ga | 7% |
| Rutabaga | 2.2 ga | 7% |
| Ginger wa bowa | 2.2 ga | 7% |
| Froberries | 2.2 ga | 7% |
| Liki | 2.2 ga | 7% |
| Apurikoti | 2.1 ga | 7% |
| mabuku | 2.1 ga | 7% |
| Kolifulawa | 2.1 ga | 7% |
| pichesi | 2.1 ga | 7% |
| Parsley (wobiriwira) | 2.1 ga | 7% |
| Radishi wakuda | 2.1 ga | 7% |
| Ginger (mizu) | 2 ga | 7% |
| Kabichi | 2 ga | 7% |
| Madzi | 2 ga | 7% |
| Mandimu | 2 ga | 7% |
| Nyanja buckthorn | 2 ga | 7% |
| Dzungu | 2 ga | 7% |
| Mpendadzuwa wa mpendadzuwa | 2 ga | 7% |
Zomwe zili mu fiber mu chimanga, phala ndi phala:
| dzina mankhwala | Zomwe zili ndi fiber mu 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Nandolo (zotetezedwa) | 10.7 ga | 36% |
| Nandolo zobiriwira (zatsopano) | 5.5 ga | 18% |
| Buckwheat (tirigu) | 14 ga | 47% |
| Buckwheat (mapiko) | 12.5 ga | 42% |
| Buckwheat (osagwedezeka) | 11.3 ga | 38% |
| Mbewu zikung'amba | 4.8 ga | 16% |
| semolina | 3.6 ga | 12% |
| Magalasi | 8 ga | 27% |
| Ngale ya barele | 7.8 ga | 26% |
| Tirigu groats | 4.6 ga | 15% |
| Mapiko amatsekemera mapira (opukutidwa) | 3.6 ga | 12% |
| Mpunga | 3 ga | 10% |
| Balere groats | 8.1 ga | 27% |
| Chimanga chotsekemera | 2.7 ga | 9% |
| Macaroni kuchokera ku ufa wa kalasi imodzi | 5.1 ga | 17% |
| Pasitala wa ufa V / s | 3.7 ga | 12% |
| Mash | 11.1 ga | 37% |
| Ufa wa buckwheat | 10 ga | 33% |
| Ufa wa chimanga | 4.4 ga | 15% |
| Ufa wa oat | 4.5 ga | 15% |
| Ufa wa oat (oatmeal) | 4.8 ga | 16% |
| Tirigu ufa wa 1 grade | 4.9 ga | 16% |
| Ufa wa tirigu kalasi yachiwiri | 6.7 ga | 22% |
| Ufa | 3.5 ga | 12% |
| Zithunzi Wallpaper | 9.3 ga | 31% |
| Mpunga wa rye | 12.4 ga | 41% |
| Rye ufa wonse | 13.3 ga | 44% |
| Mpunga wa rye unafesa | 10.8 ga | 36% |
| Mpunga | 2.3 ga | 8% |
| Chikapu | 9.9 ga | 33% |
| Oats (tirigu) | 12 ga | 40% |
| Oat chinangwa | 15.4 ga | 51% |
| Tirigu chimanga | 43.6 ga | 145% |
| Tirigu (tirigu, mitundu yofewa) | 10.8 ga | 36% |
| Tirigu (tirigu, kalasi yovuta) | 11.3 ga | 38% |
| Mpunga (tirigu) | 9.7 ga | 32% |
| Rye (tirigu) | 16.4 ga | 55% |
| Soya (tirigu) | 13.5 ga | 45% |
| Nyemba (tirigu) | 12.4 ga | 41% |
| Nyemba (nyemba) | 3.4 ga | 11% |
| Oat flakes "Hercules" | 6 ga | 20% |
| Mphodza (tirigu) | 11.5 ga | 38% |
| Balere (tirigu) | 14.5 ga | 48% |
Zomwe zili ndi mtedza ndi mbewu:
| dzina mankhwala | Zomwe zili ndi fiber mu 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Nkhuta | 8.1 ga | 27% |
| Walnut | 6.1 ga | 20% |
| Mtedza wa pine | 3.7 ga | 12% |
| Madzi | 2 ga | 7% |
| Sesame | 5.6 ga | 19% |
| Amondi | 7 ga | 23% |
| Mbeu za mpendadzuwa (mbewu za mpendadzuwa) | 5 ga | 17% |
| Pistachios | 10.6 ga | 35% |
| Nkhono | 6 ga | 20% |
Zipangizo zamtundu wa zipatso, zipatso zouma ndi zipatso:
| dzina mankhwala | Zomwe zili ndi fiber mu 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Apurikoti | 2.1 ga | 7% |
| Peyala | 6.7 ga | 22% |
| Khumi ndi chisanu | 3.6 ga | 12% |
| maula | 1.8 ga | 6% |
| chinanazi | 1.2 ga | 4% |
| lalanje | 2.2 ga | 7% |
| Chivwende | 0.4 ga | 1% |
| Nthochi | 1.7 ga | 6% |
| Cranberries | 2.5 ga | 8% |
| Mphesa | 1.6 ga | 5% |
| tcheri | 1.8 ga | 6% |
| blueberries | 2.5 ga | 8% |
| garnet | 0.9 ga | 3% |
| Chipatso champhesa | 1.8 ga | 6% |
| Peyala | 2.8 ga | 9% |
| Peyala zouma | 6 ga | 20% |
| Durian | 3.8 ga | 13% |
| Vwende | 0.9 ga | 3% |
| BlackBerry | 2.9 ga | 10% |
| Froberries | 2.2 ga | 7% |
| mphesa | 9.6 ga | 32% |
| Nkhuyu zatsopano | 2.5 ga | 8% |
| Nkhuyu zouma | 18.2 ga | 61% |
| kiwi | 3.8 ga | 13% |
| Kiranberi | 3.3 ga | 11% |
| Jamu | 3.4 ga | 11% |
| Ma apurikoti owuma | 18 ga | 60% |
| Mandimu | 2 ga | 7% |
| Rasipiberi | 3.7 ga | 12% |
| wamango | 1.6 ga | 5% |
| m'Chimandarini | 1.9 ga | 6% |
| Mabulosi akutchire | 6.3 ga | 21% |
| Nectarine | 1.7 ga | 6% |
| Nyanja buckthorn | 2 ga | 7% |
| papaya | 1.7 ga | 6% |
| pichesi | 2.1 ga | 7% |
| Pichesi zouma | 14.9 ga | 50% |
| Pomelo | 1 ga | 3% |
| Rowan wofiira | 5.4 ga | 18% |
| Aronia Pa | 4.1 ga | 14% |
| kukhetsa | 1.5 ga | 5% |
| Ma currants oyera | 3.4 ga | 11% |
| Ma currants ofiira | 3.4 ga | 11% |
| Ma currants akuda | 4.8 ga | 16% |
| Apricots | 17.6 ga | 59% |
| feijoa | 6.4 ga | 21% |
| madeti | 6 ga | 20% |
| Persimmon | 1.6 ga | 5% |
| tcheri | 1.1 ga | 4% |
| blueberries | 3.1 ga | 10% |
| nthuza | 9 ga | 30% |
| misozi | 10.8 ga | 36% |
| Maapulo | 1.8 ga | 6% |
| Maapulo zouma | 14.9 ga | 50% |
Zida zomwe zimapezeka m'masamba ndi zitsamba:
| dzina mankhwala | Zomwe zili ndi fiber mu 100g | Kuchuluka kwa zofunika tsiku ndi tsiku |
| Basil (wobiriwira) | 1.6 ga | 5% |
| Biringanya | 2.5 ga | 8% |
| Rutabaga | 2.2 ga | 7% |
| Ginger (mizu) | 2 ga | 7% |
| Zukini | 1 ga | 3% |
| Kabichi | 2 ga | 7% |
| Burokoli | 2.6 ga | 9% |
| Brussels zikumera | 4.2 ga | 14% |
| Kohlrabi | 1.7 ga | 6% |
| Kabichi, chofiira, | 1.9 ga | 6% |
| Kabichi | 1.2 ga | 4% |
| Makapu a Savoy | 0.5 ga | 2% |
| Kolifulawa | 2.1 ga | 7% |
| Mbatata | 1.4 ga | 5% |
| Cilantro (wobiriwira) | 2.8 ga | 9% |
| Cress (amadyera) | 1.1 ga | 4% |
| Masamba a Dandelion (amadyera) | 3.5 ga | 12% |
| Anyezi wobiriwira (cholembera) | 1.2 ga | 4% |
| Liki | 2.2 ga | 7% |
| Anyezi | 3 ga | 10% |
| Kaloti | 2.4 ga | 8% |
| Nyanja | 0.6 ga | 2% |
| Mkhaka | 1 ga | 3% |
| Parsnip (muzu) | 4.5 ga | 15% |
| Tsabola wokoma (Chibugariya) | 1.9 ga | 6% |
| Parsley (wobiriwira) | 2.1 ga | 7% |
| Parsley (muzu) | 3.2 ga | 11% |
| Phwetekere (phwetekere) | 1.4 ga | 5% |
| Rhubarb (amadyera) | 3.2 ga | 11% |
| Radishes | 1.6 ga | 5% |
| Radishi wakuda | 2.1 ga | 7% |
| Turnips | 1.9 ga | 6% |
| Letesi (amadyera) | 1.2 ga | 4% |
| Beets | 2.5 ga | 8% |
| Selari (wobiriwira) | 1.8 ga | 6% |
| Selari (muzu) | 3.1 ga | 10% |
| Katsitsumzukwa (chobiriwira) | 1.5 ga | 5% |
| Atitchoku ku Yerusalemu | 4.5 ga | 15% |
| Dzungu | 2 ga | 7% |
| Katsabola (amadyera) | 2.8 ga | 9% |
| Horseradish (muzu) | 7.3 ga | 24% |
| Adyo | 1.5 ga | 5% |
| Sipinachi (amadyera) | 1.3 ga | 4% |
| Sorrel (amadyera) | 1.2 ga | 4% |