Ki don bun ki daw ban kynthup ïa ki jingbam ba riewspah ka fibre napdeng ki jingbam ba phi kiba pynduna ïa ka jingkhia. Kaba nyngkong ki dei kiba paw ka jingduna ban don ka calorie. Dei halor kane ki paw ba ki long kiba kongsan hapdeng ba phi pyrshang ban pynduna ka jingkhia. Kumjuh ruh kine ki jingbam ki dei kiba ïarap na ka bynta ban pynlait bha ka kpoh. Ka jingbam kine ki jingbam ka dei kaba lah ban ïada na ka jingeh kpoh bad pynjanai halor ka jingtylliat jingbam. Ki jingbam symbai, ki soh bad ki jhur, ki soh ehsnep, ki jingbam symbai, ki bin, ki dai baroh ki dei napdeng ki jingbam ba riewspah ban don ka fibre.
Ki jingbam ba riewspah ban don ka fibre. Ki symbai chia bad ki symbai diengtluh Kine ki symbai ki dei kiba riewspah ban don ka fibre. Ki dei ruh ki thymmei ban don ka omega-3 fatty acids. Baroh ar kine ki dei kiba phi lah ban kynthup ha ki jingbam jhur im, ki jingbam step, ki jingdih kiba sboh bad ha ki pancake. Phi lah ruh ban bam ha ryngkat bad ki soh ehsnep.
U riewhadem u dei uba jur ka fibre bad duna ka calorie. Kumba 100 gram u riewhadem u kot ka jingdon kumba 14.5 gram ka fibre. Hynrei ka shong ruh ka rukom shet jongphi ïa une u jingbam bad haduh katno phi khleh ka makhon, cheese bad ka mluh.
U shana sdieh tyrkhong u long uwei napdeng ki jingbam ba ïarap ban pynduna ka jingkhia. Shi sien bam une u shana u paw ka jingdon kumba 13 gram ka fibre. Ban tehlakam ka jingthngan phi lah ban bam shikhmat kine ki shana ha ka por mynsngi.
U soh Avocado u long uwei pat na ki jingbam ba lah ban pynduna ka jingdon ka cholesterol kaba sniew. Une u soh u long ruh u thymmei ban don ka potassium bad ki fat kiba tei. 100 gram une u soh u don kumba 7 gram ka fibre.
Ka Hummus ka long kawei napdeng ki jait jingbam kaba lah ban shalan ka fibre. Ka long ruh kaba kongsan ba la saiñ bad pynkhreh na u shana kulai heh bad ka umphniang olib. Kane ka jingbam ka dei kaba phi lah ban bam bujli ha ka jingpyndonkam ka mayo ba khleh lang bad u burger ne u sandwich.
Ki jingbam kew ki dei kiba riewspah ban don ka fibre ba la tip kum ka beta-glucan. Kane ka long napdeng ka jait fibre kaba lah ban pynduna ka jingdon ka cholesterol kaba sniew. Shi pela ki kew ki kot ka jingdon kumba 7.5 gram ka fibre. Phi lah ban bam kine da kaba khleh lang ruh bad ki soh ha ka bamstep.
