[0:00]Gut health aur digestion ke liye fiber works like magic, but problem ye aati hai ki fiber ke naam pe hume salad ke alawa kuch aur samajh hi nahi aata.
[0:09]Toh aaj main aapko 10 aise natural sources of fiber batane wali hu jo aapko apni kitchen mein easily mil jayenge.
[0:16]Aur waise aapko pata hai ki aapko daily 25 to 35 grams fiber lena chahiye aur ek average Indian ek din mein sirf 10 se 15 gram fiber leta hai.
[0:24]Isliye to hum hamesha bloated aur constipated rehte hain.
[0:28]To apne fiber intake ko badhane ke liye, number 10 pe aap le sakte ho makhana.
[0:33]Ek cup roasted fox nuts mein aapko teen se char gram fiber milta hai.
[0:37]Number nine pe hai apple, magar uski skin ke saath aur ek medium sized apple se aapko approximately 4 gram fiber milta hai.
[0:44]Number eight pe aap le sakte hain oats. Sirf half cup dry oats se hi aapko 4 gram fiber milta hai.
[0:51]Isme beta glucan naam ka fiber hota hai jo ki cholesterol aur sugar control ke liye bahut helpful hai.
[0:56]Number seven pe aap le sakte hain chia seeds aur aapko pata hai sirf ek tablespoon chia seeds se hi aapko 5 gram fiber mil jata hai.
[1:03]Aur iski absorption ko badhane ke liye aap soak kiye hue chia seeds lijiye.
[1:08]Number six pe hai flax seeds. Ek tablespoon flax seed mein approximately 3 gram fiber hota hai.
[1:15]But agar aap isko grind karke lenge, tabhi aapko iska maximum benefit milega.
[1:19]Number five pe hai underrated Indian grain barley yaani ki jau aur ek cup cooked barley se aapko 6 gram fiber milta hai.
[1:27]Toh apni regular whole wheat roti ko agar aap barley se replace karte hain, toh aapko bahut achha soluble fiber bhi milta hai jo gut ke liye kafi achha hai.
[1:34]Number four pe hai guava. Sirf ek medium sized guava se aapko 8 se 9 gram fiber milta hai aur isi liye ise Indian fiber king kehte hain.
[1:44]Number three pe hai sweet potato yaani ki shakarkandi. Ek medium sized sweet potato se aapko char se panch gram fiber milta hai.
[1:51]Aur agar aap ise thanda karke khaate hain, toh ye resistant starch mein convert ho jata hai which is great for your gut.
[1:57]Number second pe hai aapka favourite chana rajma.
[2:00]Aur agar aap sirf ek cup cooked chole ya rajma khate hain, toh usse aapko 12 se 13 gram fiber milta hai.
[2:07]But zaruri hai ki usko properly soak karke aur ache se cook karke khaye.
[2:11]Aur number one pe hai ek aisi cheez jiske sirf ek bowl se aapki 10 gram fiber milta hai.
[2:17]Ye sirf ek kheera ya gajar khane se aapki fiber requirements puri nahi hoti. So every day eat a bowl of mixed vegetables.
