Fibre Contents in Food

dpt soalan kat formspring. sy jwb sini jela.

Q: kalau dah makan buah boleh dikira sebagai portion sayur ke? atau buah dan sayur sumber makanan yang berbeza?

A: boleh je nak replace veggie dgn fruits, tp fiber dlm fruits berbeza dgn fiber dlm fruits. selain fruits and veggie, fiber ade dlm beans & legumes, breads & cereals, nuts & seeds, pasta, rice & noodles. so kalo rase masih tak cukup, boleh je nak amik fiber dr mknn2 lain. tak semestinye dr fruits and veggie. most carbs dan protein ade 'fiber' jgk. :D

recommended daily intake for adults

men : 38 g of fiber daily

women should : 25 g of fiber daily

...

bwh ni bbrp cth FIBER CONTENT dr setiap category..
* sy bukan copy paste ye, tp sy belek 1-1 kat sini dan tulis balik. so mintak jasa baik korang utk TIDAK copy paste ke blog korang. just letak direct link ke blog sy. berjam2 sy kumpul bende ni.. uhuk.

BEANS & LEGUMES
1/2 cup of cooked dry chickpeas = 6.7 g <- kacang kuda
1/2 cup of baked beans = 5.2 g
1/2 cup of cooked lentils = 7.3 g <- kacang dhal
1/2 cup of cooked Barley = 3.1 g

BREADS & CEREALS
1 cup of Muesli (Dried Fruit and Nuts) = 6.2 g
1 cup of Corn Flakes = 1.3 g
1 cup of cooked Oatmeal = 3.7 g
1 slice of White Bread = 0.6 g
1 slice of Whole Wheat Bread = 1.1 g
1 slice of Multigrain Bread = 0.85 g
1 slice of Raisin Bread = 1.1 g
1 medium bun of Frosted Sweet Cinnamon Bun = 1.1 g
1 bar of Granola bar = 1.3 g
1 pc of Naan = 0.7 g
1 slice of toasted whole wheat bread = 1.3 g
1 slice of toasted white bread = 0.6 g

FRUITS
1 medium apple with skin = 3.3 g
1 medium banana = 3.1 g
1 pc of date pitted = 0.7 g
1/2 a mango = 1.9 g
1 medium orange = 3.1 g
1 section/slice papaya = 0.7 g
1 wedge of watermelon = 1.1 g
3 pcs of sunsweet prunes = 2.9 g

NUTS & SEEDS
* dlm bracket anggaran brp ketul nuts/seeds
1 oz Almonds (23) = 3.3 g
1 oz Cashew Nuts (18) = 0.9 g
1 oz Roasted Chestnuts (3) = 1.4 g
1 oz Macadamia Nuts (10-12) = 2.4 g
1 oz Peanuts (?) = 2.4 g
1 oz Pecans (20) = 2.7 g
1 oz Pistachio Nuts (49) = 2.9 g
1 oz Sunflower Seeds (142) = 3.0 g
1 oz Soy Nut (?) = 5.0 g <- tinggi jgk, malang skali Herbalife tak jual dah T_T
1 oz Walnut (14) = 1.9 g

PASTA, RICE & NOODLES
1 cup of cooked brown rice = 3.5 g
1 cup of cooked white rice = 0.6 g
1 cup of egg noodle = 1.9
1 cup of rice noodle = 1.8 g
1 cup of cooked macaroni = 2.5 g
1 cup of cooked spaghetti = 2.5 g

DIPS & SPREADS
2 tbsp of smooth peanut butter = 1.9 g
2 tbsp of jams & preserves = 0.4 g
1 oz of Guacamole = 1.9 g
1 oz of Sour Cream dip = 0.1 g
1 oz of Hummus = 1.1 g
1 oz of Salsa = 0.5 g
1 oz of Honey = 0.1 g

SNACKS
1 Breakfast Bars (Oats, Sugar, Raisins, Coconut, Incl. Granola Bar) = 1.3 g
1 Whole Wheat Cracker = 0.4 g
1 Cheese Cracker = nil
1 Powerbar (Fortified High Energy Bar) = 3.1 g
1 Meal Replacement Bar = 2.4
1 set Tuna Salad Sandwich with Lettuce = 1.8 g
1 set Peanut Butter and Jelly Sandwich = 2.9 g
1 set Grilled Cheese Sandwich = 1.2 g
1 set Egg Salad Sandwich = 1.3 g

VEGETABLES
1/2 cup steamed Edamame = 0.4 g
1/2 cup cucumber = 0.4 g
1 corn on a cob = 3.0 g
1/2 cup of corn = 1.6 g
1/2 cup cherry tomatoes = 0.9 g
1 strip (4" long) celery = 0.1 g
1/2 cup chopped celery = 0.8 g
1/2 cup chopped cauliflower = 1.2 g
1/2 cup chopped carrots = 1.8 g
1/2 cup chopped cabbage = 1.0 g
1/2 cup chopped broccoli = 1.2 g
1 medium baked potato (with peel) = 3.7 g
1/2 cup chopped asparagus = 1.4 g
1/2 cup chopped onions = 1.1 g
1/2 cup okra = 1.6 g
1/2 cup mushroom = 0.4 g
1/2 cup frozen mixed veggie = 4.4 g
1/2 cup mashed potato = 1.35 g
1/2 cup sliced zucchini = 0.6 g
1/2 cup cubed yam = 3.1 g
1/2 cup chopped red tomatoes = 1.1 g

OTHERS

3 tbsp (30g) Flax Seed = 10 g

2 tbpn (9g) Psyllium Husk = 9 g