{"id":15610,"date":"2022-01-08T11:12:29","date_gmt":"2022-01-08T09:12:29","guid":{"rendered":"https:\/\/dietsabc.com\/?p=15610"},"modified":"2024-01-04T11:59:54","modified_gmt":"2024-01-04T09:59:54","slug":"best-fiber-sources","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/diets\/best-fiber-sources\/","title":{"rendered":"The best sources of fiber"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"15610\" class=\"elementor elementor-15610\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-79d7647b elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"79d7647b\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-35a27578\" data-id=\"35a27578\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7f778170 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"7f778170\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">The best sources of fiber<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-70489045 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"70489045\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>January 8, 2022<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-53835481 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"53835481\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tEat more fiber - one of the most common recommendations of nutritionists. But do you know what fiber is and why it is needed?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-51409fb2\" data-id=\"51409fb2\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-22ae979 elementor-widget elementor-widget-spacer\" data-id=\"22ae979\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b2545c3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b2545c3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4b3704c0\" data-id=\"4b3704c0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f08b0a elementor-widget elementor-widget-text-editor\" data-id=\"f08b0a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>We all know that a balanced diet is healthier and provides us with all the nutrients we need, but it&#039;s usually just about the amount of protein, fat and carbohydrates we need. Fiber is less often mentioned because it does not contain nutrients - however, fiber is also vital for our body.<\/p><pre>\u00a0<\/pre><h2>What is fiber?<\/h2><p>Fiber is a general term that refers to any type of food fiber that is not digested (also called fiber). Fiber is not broken down or absorbed by the body because our digestive system does not release enzymes that can break down the fiber we eat. Despite the fact that the body does not use these substances as fuel, they have a significant impact on both our well-being and health.<\/p><p>The amount of fiber in the nutritional value of a food is usually not indicated because it does not contain nutrients.<\/p><pre>\u00a0<\/pre><h2>Types of fibers<\/h2><p>There are two types of fiber:<\/p><ul><li>Water-soluble fiber is a food source for intestinal bacteria, which in turn is important for human immunity and helps regulate sleep, appetite and mood. Good sources of water-soluble fiber are oatmeal, nuts, beans, lentils, apples, citrus fruits, blueberries.<\/li><li>Water-insoluble fiber - improves the functioning of the digestive system (&quot;clean&quot; the intestines, thus promoting both nutrient absorption and detoxification). Helps reduce constipation and \/ or irregular bowel movements. Good sources of water-insoluble fiber are whole grains (eg wholemeal bread, brown rice, etc.), bran, nuts, legumes, vegetables (eg carrots, cabbage, cucumbers, tomatoes, etc.).<\/li><\/ul><pre>\u00a0<\/pre><p>Both fruits and vegetables and cereals usually contain only different amounts of fiber, so the menu needs to be varied to get the most benefit.<\/p><p>Peeling the fruit and removing the outer skins of the cereals reduces the fiber content. It is therefore better to choose unpeeled fruit and unprocessed cereals (<a href=\"https:\/\/dietsabc.com\/en\/food\/why-choose-whole-grain-products\/\" target=\"_blank\" rel=\"noopener\">whole grain products<\/a>).<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-nutrition-and-mood\/\" target=\"_blank\" rel=\"noopener\">Read more about how a healthy diet affects your mood HERE.<\/a><\/p><pre>\u00a0<\/pre><h2>Why do we need fiber?<\/h2><p>Fiber performs many functions in our body, I will name only the most important:<\/p><ul><li>Promotes the functioning of the digestive system (promotes the absorption of nutrients, reduces the risk of constipation);<\/li><li>&quot;Nourishes&quot; the intestinal microflora, which produces natural antibacterial agents and regulates our body&#039;s immune and allergic reactions;<\/li><li>Helps control the level of sugar and cholesterol in the blood. (<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/good-or-bad-cholesterol\/\" target=\"_blank\" rel=\"noopener\">read more about cholesterol HERE<\/a>);<\/li><li>Promotes the body&#039;s cleansing from harmful substances;<\/li><li>Reduces hunger (slows down digestive processes) thus helping to avoid overeating and control your weight.<\/li><\/ul><pre>\u00a0<\/pre><p>Several studies show that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21321288\/\" target=\"_blank\" rel=\"noopener\">fiber intake reduces the risk of death<\/a> (for whatever reason). In the studies, people who ate more fiber had a reduced risk of death by 23% compared with those who did not eat enough fiber. This relationship was particularly clear when <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22648726\/\" target=\"_blank\" rel=\"noopener\">fiber was ingested from cereals and vegetables, not from fruits<\/a>.<\/p><p>An analysis of almost 250 studies confirms that, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30638909\/\" target=\"_blank\" rel=\"noopener\">High fiber intake from vegetables, fruits and whole grains can reduce the risk of death from heart disease and cancer<\/a>. People who ate more fiber had a 16% to 24% risk of dying from heart disease, stroke, type 2 diabetes and \/ or colon cancer compared with people who ate very little fiber. A meta-analysis of these studies also concluded that more fiber is better. For each additional 8 grams of fiber ingested, the risk of each disease was further reduced by 5% to 27%. The reduction in risk was greatest at a daily fiber dose of 25 to 29 grams.<\/p><pre>\u00a0<\/pre><h2>How much fiber do we need?<\/h2><p>Most studies recommend the following amounts of fiber as optimal:<\/p><table><tbody><tr><td width=\"102\">\u00a0<\/td><td width=\"132\"><p><strong>Up to 50 years of age<\/strong><\/p><\/td><td width=\"144\"><p><strong>After 50 years<\/strong><\/p><\/td><\/tr><tr><td width=\"102\"><p>For men<\/p><\/td><td width=\"132\"><p>38 g \/ day<\/p><\/td><td width=\"144\"><p>30 g \/ day<\/p><\/td><\/tr><tr><td width=\"102\"><p>For women<\/p><\/td><td width=\"132\"><p>25 g \/ day<\/p><\/td><td width=\"144\"><p>21 g \/ day<\/p><\/td><\/tr><\/tbody><\/table><p>Or about 14 grams of fiber for every 1,000 calories ingested.<\/p><p>The best fiber is to be absorbed with whole grains and vegetables. The intake of fiber in food supplements is not recommended because, although many fiber supplements are fortified with vitamins and minerals, they are processed and semi-synthetic products.<\/p><p>Fiber supplements are recommended for specific health problems such as constipation, diarrhea or irritable bowel syndrome. Talk to your doctor before taking fiber supplements.<\/p><pre>\u00a0<\/pre><h2>How to increase fiber intake?<\/h2><p>You should definitely not change your diet radically and quickly, as a sudden switch to a high-fiber diet can cause unpleasant side effects. For example, bloating and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Flatulence\" target=\"_blank\" rel=\"noopener\">meteorism<\/a>. Increase the amount of fiber in your diet gradually - this will allow the bacteria to adapt to changes in your digestive system.<\/p><p>Despite the beneficial effects of the fiber described above on our health, I recommend that you do not overdo it. Excessive intake of fiber (more than 70 g per day) can cause abdominal cramps and a deficiency of vitamins and minerals (especially calcium, magnesium and zinc), as fiber can limit their absorption. There is also an increased risk of bowel obstruction - so if you eat more fiber, you also need to drink more water. <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/why-you-should-drink-water\/\" target=\"_blank\" rel=\"noopener\">Read more about the importance of water in our body HERE<\/a>.<\/p><p>How to increase your fiber intake:<\/p><ul><li>For breakfast, choose a high-fiber breakfast cereal (5 g or more of fiber per serving). For instance <a href=\"https:\/\/dietsabc.com\/en\/receptes\/?cooked_search_s=biezputra&amp;cooked_browse_sort_by=date_desc\" target=\"_blank\" rel=\"noopener\">wholemeal porridge<\/a>, or add a few tablespoons of raw wheat bran to your favorite breakfast;<\/li><li>Switch to wholemeal products, for example, look for bread that has wholemeal flour labeled as the first ingredient. Try brown or wild rice, wholemeal pasta, bulgur, etc .;<\/li><li>Cepot <a href=\"https:\/\/dietsabc.com\/en\/receptes\/recipe-category\/konditoreja\/\" target=\"_blank\" rel=\"noopener\">confectionery<\/a> add 50% wholemeal flour to white flour or use only wholemeal flour. When baking muffins, cakes or cookies, add chopped bran or uncooked oatmeal;<\/li><li>Beans, peas and lentils are great sources of fiber. Add canned beans to soup or green salad. Or make a na\u010do with black beans, fresh vegetables, whole grain tortillas and salsa;<\/li><li>Eat more fruits and vegetables. Fruits and vegetables are rich in fiber as well as vitamins and minerals;<\/li><li>Use fresh fruit, unprocessed vegetables, low-fat popcorn, etc. for snacks. A handful of nuts or dried fruits are also a healthy snack with a high fiber content, but keep in mind that nuts and dried fruits are also high in calories.<\/li><\/ul><pre><strong>\u00a0<\/strong><\/pre><h2>The best sources of fiber<\/h2><p>The optimum fiber content is 6 grams or more for cereals and muesli, 3 grams or more for bread and bakery products and 4 grams or more for pasta. Whole grain products should contain at least 1 gram of fiber per 10 grams of carbohydrate.<\/p><p>Remember that product names can be misleading - &quot;Multi-grain&quot; or &quot;12-grain&quot; does not mean that they are whole grains.<\/p><pre>\u00a0<\/pre><p><strong>Fiber content in the most common foods<\/strong><\/p><table><tbody><tr><td width=\"232\"><p><strong>Fruits<\/strong><\/p><\/td><td width=\"117\"><p><strong>Portion<\/strong><\/p><\/td><td width=\"120\"><p><strong>Total fiber content<\/strong><\/p><\/td><\/tr><tr><td width=\"232\"><p>Avocado<\/p><\/td><td width=\"117\"><p>1 cup<\/p><\/td><td width=\"120\"><p>10.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Raspberries<\/p><\/td><td width=\"117\"><p>1 cup<\/p><\/td><td width=\"120\"><p>8.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Pear<\/p><\/td><td width=\"117\"><p>1 medium<\/p><\/td><td width=\"120\"><p>5.5 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Apple with peel<\/p><\/td><td width=\"117\"><p>1 medium<\/p><\/td><td width=\"120\"><p>4.5 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Banana<\/p><\/td><td width=\"117\"><p>1 medium<\/p><\/td><td width=\"120\"><p>3.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Orange<\/p><\/td><td width=\"117\"><p>1 medium<\/p><\/td><td width=\"120\"><p>3.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Strawberry<\/p><\/td><td width=\"117\"><p>1 cup<\/p><\/td><td width=\"120\"><p>3.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Blackberries<\/p><\/td><td width=\"117\"><p>100 g<\/p><\/td><td width=\"120\"><p>5.3 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Blueberries<\/p><\/td><td width=\"117\"><p>100 g<\/p><\/td><td width=\"120\"><p>2.4 g<\/p><\/td><\/tr><tr><td width=\"232\"><p><strong>Vegetables<\/strong><\/p><\/td><td width=\"117\">\u00a0<\/td><td width=\"120\">\u00a0<\/td><\/tr><tr><td width=\"232\"><p>Green peas, cooked<\/p><\/td><td width=\"117\"><p>1 cup<\/p><\/td><td width=\"120\"><p>9.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Artichokes, raw<\/p><\/td><td width=\"117\"><p>1 medium<\/p><\/td><td width=\"120\"><p>6.9 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Broccoli, cooked<\/p><\/td><td width=\"117\"><p>1 cup, chopped<\/p><\/td><td width=\"120\"><p>5.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Turnip leaves, cooked<\/p><\/td><td width=\"117\"><p>1 cup<\/p><\/td><td width=\"120\"><p>5.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Brussels sprouts, cooked<\/p><\/td><td width=\"117\"><p>1 cup<\/p><\/td><td width=\"120\"><p>4.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Potatoes, with peel, fried<\/p><\/td><td width=\"117\"><p>1 medium<\/p><\/td><td width=\"120\"><p>4.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Sweet potatoes, boiled (without skin)<\/p><\/td><td width=\"117\"><p>1 medium<\/p><\/td><td width=\"120\"><p>3.8 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Sweet corn, boiled<\/p><\/td><td width=\"117\"><p>1 cup<\/p><\/td><td width=\"120\"><p>3.5 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Cauliflowers, raw<\/p><\/td><td width=\"117\"><p>1 cup, chopped<\/p><\/td><td width=\"120\"><p>2.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Carrots, raw<\/p><\/td><td width=\"117\"><p>1 medium<\/p><\/td><td width=\"120\"><p>1.5 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Cabbage, raw<\/p><\/td><td width=\"117\"><p>100 g<\/p><\/td><td width=\"120\">\u00a0<\/td><\/tr><tr><td width=\"232\"><p>Beetroot, raw<\/p><\/td><td width=\"117\"><p>100 g<\/p><\/td><td width=\"120\"><p>2.8 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Spinach, uncooked<\/p><\/td><td width=\"117\"><p>100 g<\/p><\/td><td width=\"120\"><p>2.2 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Tomatoes, raw<\/p><\/td><td width=\"117\"><p>100 g<\/p><\/td><td width=\"120\"><p>1.2 g<\/p><\/td><\/tr><tr><td width=\"232\"><p><strong>Grains<\/strong><\/p><\/td><td width=\"117\">\u00a0<\/td><td width=\"120\">\u00a0<\/td><\/tr><tr><td width=\"232\"><p>Spaghetti, whole grain, cooked<\/p><\/td><td width=\"117\"><p>1 cup<\/p><\/td><td width=\"120\"><p>6.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Barley, pearl barley, cooked<\/p><\/td><td width=\"117\"><p>1 cup<\/p><\/td><td width=\"120\"><p>6.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Bran flakes<\/p><\/td><td width=\"117\"><p>3\/4 cup<\/p><\/td><td width=\"120\"><p>5.5 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Quinoa, boiled<\/p><\/td><td width=\"117\"><p>1 cup<\/p><\/td><td width=\"120\"><p>5.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Oatmeal, quick to cook, boiled<\/p><\/td><td width=\"117\"><p>1 cup<\/p><\/td><td width=\"120\"><p>5.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Popcorn, inflated<\/p><\/td><td width=\"117\"><p>3 glasses<\/p><\/td><td width=\"120\"><p>3.5 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Brown rice, cooked<\/p><\/td><td width=\"117\"><p>1 cup<\/p><\/td><td width=\"120\"><p>3.5 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Bread, whole grains<\/p><\/td><td width=\"117\"><p>1 slice<\/p><\/td><td width=\"120\"><p>2.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Bread, rye<\/p><\/td><td width=\"117\"><p>1 slice<\/p><\/td><td width=\"120\"><p>2.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p><strong>Legumes, nuts and seeds<\/strong><\/p><\/td><td width=\"117\">\u00a0<\/td><td width=\"120\">\u00a0<\/td><\/tr><tr><td width=\"232\"><p>Broken peas, cooked<\/p><\/td><td width=\"117\"><p>1 cup<\/p><\/td><td width=\"120\"><p>16.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Lentils, cooked<\/p><\/td><td width=\"117\"><p>1 cup<\/p><\/td><td width=\"120\"><p>15.5 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Black beans, boiled<\/p><\/td><td width=\"117\"><p>1 cup<\/p><\/td><td width=\"120\"><p>15.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Beans, canned<\/p><\/td><td width=\"117\"><p>1 cup<\/p><\/td><td width=\"120\"><p>10.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Chia seeds<\/p><\/td><td width=\"117\"><p>28.35 g<\/p><\/td><td width=\"120\"><p>10.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Quinoa, boiled<\/p><\/td><td width=\"117\"><p>1 cup<\/p><\/td><td width=\"120\"><p>6.2 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Almonds<\/p><\/td><td width=\"117\"><p>28.35 g<\/p><p>(23 nuts)<\/p><\/td><td width=\"120\"><p>3.5 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Pistachios<\/p><\/td><td width=\"117\"><p>28.35 g<\/p><p>(49 nuts)<\/p><\/td><td width=\"120\"><p>3.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Sunflower seeds<\/p><\/td><td width=\"117\"><p>28.35 g<\/p><\/td><td width=\"120\"><p>3.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Coconut, fresh<\/p><\/td><td width=\"117\"><p>100 g<\/p><\/td><td width=\"120\"><p>9.0 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Walnuts<\/p><\/td><td width=\"117\"><p>100 g<\/p><\/td><td width=\"120\"><p>6.7 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Pumpkin seeds<\/p><\/td><td width=\"117\"><p>100 g<\/p><\/td><td width=\"120\"><p>6.5 g<\/p><\/td><\/tr><\/tbody><\/table><p><span style=\"text-decoration: underline;\">Sources:<\/span><\/p><p>USDA National Nutrient Database for Standard Reference, Legacy Release.<\/p><p>Rounded to the nearest 0,5 g (28.3495 g = 1 ounce).<\/p><p><a href=\"https:\/\/fdc.nal.usda.gov\/\" target=\"_blank\" rel=\"noopener\">US DEPARTMENT OF AGRICULTURE<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-9a2820e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9a2820e\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-4ac9a8e\" data-id=\"4ac9a8e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fa4ed05 elementor-widget elementor-widget-image\" data-id=\"fa4ed05\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"439\" height=\"291\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png\" class=\"attachment-large size-large wp-image-25400\" alt=\"Green envelope with heart\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png 439w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-300x199.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-18x12.png 18w\" sizes=\"(max-width: 439px) 100vw, 439px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-319ca70\" data-id=\"319ca70\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5b811d2 elementor-widget elementor-widget-text-editor\" data-id=\"5b811d2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Help to maintain this site, create interesting articles and delicious low-calorie recipes!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5a17aa6 elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"5a17aa6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#elementor-action%3Aaction%3Dpopup%3Aopen%26settings%3DeyJpZCI6IjI1NDI1IiwidG9nZ2xlIjpmYWxzZX0%3D\" target=\"_blank\" rel=\"nofollow\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Donate<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4dd3674f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4dd3674f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2a7108dc\" data-id=\"2a7108dc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-45fe41a8 elementor-widget elementor-widget-facebook-button\" data-id=\"45fe41a8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div data-layout=\"standard\" data-colorscheme=\"light\" data-size=\"large\" data-show-faces=\"true\" class=\"elementor-facebook-widget fb-like\" data-href=\"https:\/\/dietsabc.com\/en?p=15610\" data-share=\"true\" data-action=\"like\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-76db57dc\" data-id=\"76db57dc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4e115d55 elementor-search-form--skin-classic elementor-search-form--button-type-icon elementor-search-form--icon-search elementor-widget elementor-widget-search-form\" data-id=\"4e115d55\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;skin&quot;:&quot;classic&quot;}\" data-widget_type=\"search-form.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<search role=\"search\">\n\t\t\t<form class=\"elementor-search-form\" action=\"https:\/\/dietsabc.com\/en\/\" method=\"get\" data-trp-original-action=\"https:\/\/dietsabc.com\/en\">\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-search-form__container\">\n\t\t\t\t\t<label class=\"elementor-screen-only\" for=\"elementor-search-form-4e115d55\">Search<\/label>\n\n\t\t\t\t\t\n\t\t\t\t\t<input id=\"elementor-search-form-4e115d55\" placeholder=\"to look for\" class=\"elementor-search-form__input\" type=\"search\" name=\"s\" value=\"\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<button class=\"elementor-search-form__submit\" type=\"submit\" aria-label=\"Search\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"e-font-icon-svg-container\"><svg class=\"fa fa-search e-font-icon-svg e-fas-search\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M505 442.7L405.3 343c-4.5-4.5-10.6-7-17-7H372c27.6-35.3 44-79.7 44-128C416 93.1 322.9 0 208 0S0 93.1 0 208s93.1 208 208 208c48.3 0 92.7-16.4 128-44v16.3c0 6.4 2.5 12.5 7 17l99.7 99.7c9.4 9.4 24.6 9.4 33.9 0l28.3-28.3c9.4-9.4 9.4-24.6.1-34zM208 336c-70.7 0-128-57.2-128-128 0-70.7 57.2-128 128-128 70.7 0 128 57.2 128 128 0 70.7-57.2 128-128 128z\"><\/path><\/svg><\/div>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<input type=\"hidden\" name=\"trp-form-language\" value=\"en\"\/><\/form>\n\t\t<\/search>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a6c1cd8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a6c1cd8\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-738f697\" data-id=\"738f697\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-db74441 elementor-widget elementor-widget-heading\" data-id=\"db74441\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Share this article\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b449b83 elementor-share-buttons--view-icon elementor-share-buttons--skin-gradient elementor-share-buttons--shape-square elementor-grid-0 elementor-share-buttons--color-official elementor-widget elementor-widget-share-buttons\" data-id=\"b449b83\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Share on facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-facebook\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256C504 119 393 8 256 8S8 119 8 256c0 123.78 90.69 226.38 209.25 245V327.69h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 4.84v61h-31.28c-30.8 0-40.41 19.12-40.41 38.73V256h68.78l-11 71.69h-57.78V501C413.31 482.38 504 379.78 504 256z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_pinterest\" role=\"button\" tabindex=\"0\" aria-label=\"Share on pinterest\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-pinterest\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M496 256c0 137-111 248-248 248-25.6 0-50.2-3.9-73.4-11.1 10.1-16.5 25.2-43.5 30.8-65 3-11.6 15.4-59 15.4-59 8.1 15.4 31.7 28.5 56.8 28.5 74.8 0 128.7-68.8 128.7-154.3 0-81.9-66.9-143.2-152.9-143.2-107 0-163.9 71.8-163.9 150.1 0 36.4 19.4 81.7 50.3 96.1 4.7 2.2 7.2 1.2 8.3-3.3.8-3.4 5-20.3 6.9-28.1.6-2.5.3-4.7-1.7-7.1-10.1-12.5-18.3-35.3-18.3-56.6 0-54.7 41.4-107.6 112-107.6 60.9 0 103.6 41.5 103.6 100.9 0 67.1-33.9 113.6-78 113.6-24.3 0-42.6-20.1-36.7-44.8 7-29.5 20.5-61.3 20.5-82.6 0-19-10.2-34.9-31.4-34.9-24.9 0-44.9 25.7-44.9 60.2 0 22 7.4 36.8 7.4 36.8s-24.5 103.8-29 123.2c-5 21.4-3 51.6-.9 71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"Share on telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-5c79126\" data-id=\"5c79126\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8505b0d elementor-widget elementor-widget-heading\" data-id=\"8505b0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-00d607b elementor-widget elementor-widget-facebook-page\" data-id=\"00d607b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" data-width=\"500px\" data-small-header=\"false\" data-hide-cover=\"false\" data-show-facepile=\"true\" data-hide-cta=\"true\" style=\"min-height: 1px;height:200px\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3b5a068a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3b5a068a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-73b8c949\" data-id=\"73b8c949\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7021c50d elementor-widget elementor-widget-post-navigation\" data-id=\"7021c50d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-develop-muscle-strength-and-endurance\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">How To Develop Muscle Strength And Endurance<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/superstition-science-and-conscious-eating\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Superstition, science and conscious eating<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-12680c6f elementor-widget elementor-widget-heading\" data-id=\"12680c6f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-16b1f3df elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"16b1f3df\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-352361b1\" data-id=\"352361b1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5fdf158 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"5fdf158\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-9230 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-sports tag-fitness tag-uzturs tag-uzturs-pec-trenina tag-uzturs-pirms-trenina\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/nutrition-before-and-after-training\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/06\/Par-uzturu-PIRMS-un-pec-trenina-256x300.jpg\" class=\"attachment-medium size-medium wp-image-9231\" alt=\"Nutrition BEFORE and AFTER workout\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/06\/Par-uzturu-PIRMS-un-pec-trenina-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/06\/Par-uzturu-PIRMS-un-pec-trenina.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/nutrition-before-and-after-training\/\">\n\t\t\t\tNutrition BEFORE and AFTER workout\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What to eat before going to the workout, diet during the workout, what to eat and drink after the workout - these are the main questions that concern everyone who has decided to change themselves and their lifestyle.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/nutrition-before-and-after-training\/\" aria-label=\"Read more about Uzturs PIRMS un P\u0112C treni\u0146a\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-11942 post type-post status-publish format-standard has-post-thumbnail hentry category-sports tag-fitness tag-skaista-vedera-presite tag-vedera-prese\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/abdominal-cubes\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/09\/Ka-tikt-pie-stingra-vedera-un-skaistas-presites-256x300.jpg\" class=\"attachment-medium size-medium wp-image-11943\" alt=\"How to get a firm stomach and a beautiful press\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/09\/Ka-tikt-pie-stingra-vedera-un-skaistas-presites-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/09\/Ka-tikt-pie-stingra-vedera-un-skaistas-presites.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/abdominal-cubes\/\">\n\t\t\t\tHow to get a beautiful belly press\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>A flat, firm belly with a pronounced relief of the abdominal press has long been considered a testament to health, sportiness and vitality.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/abdominal-cubes\/\" aria-label=\"Read more about K\u0101 tikt pie skaistas v\u0113dera preses\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-14495 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs tag-veseligs-uzturs tag-vitamini tag-vitaminu-deficits tag-vitaminu-loma\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-vitamins-and-why-do-we-need\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/11\/Vitamini-kadi-un-kapec-mums-ir-nepieciesami-256x300.jpg\" class=\"attachment-medium size-medium wp-image-14496\" alt=\"What vitamins are and why we need them\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/11\/Vitamini-kadi-un-kapec-mums-ir-nepieciesami-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/11\/Vitamini-kadi-un-kapec-mums-ir-nepieciesami.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-vitamins-and-why-do-we-need\/\">\n\t\t\t\tVitamins - what do we need and why?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>A little more about what vitamins really are, why and how much we need them.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-vitamins-and-why-do-we-need\/\" aria-label=\"Read more about Vitam\u012bni \u2013 k\u0101di un k\u0101p\u0113c mums ir nepiecie\u0161ami?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-18810 post type-post status-publish format-standard has-post-thumbnail hentry category-sports tag-pareiza-elposana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-breathe-properly-during-training\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Ka-pareizi-elpot-trenina-laika-256x300.jpg\" class=\"attachment-medium size-medium wp-image-18812\" alt=\"How to breathe properly during training\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Ka-pareizi-elpot-trenina-laika-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Ka-pareizi-elpot-trenina-laika-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Ka-pareizi-elpot-trenina-laika.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-breathe-properly-during-training\/\">\n\t\t\t\tHow to breathe properly during training?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How to increase the effectiveness of your workouts, speed up muscle recovery after training and increase your fitness level?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-breathe-properly-during-training\/\" aria-label=\"Read more about K\u0101 pareizi elpot treni\u0146a laik\u0101?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Eat more fiber - one of the most common recommendations of nutritionists. But do you know what fiber is and why it is needed?<\/p>","protected":false},"author":25,"featured_media":15611,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27,102],"tags":[153,154],"class_list":["post-15610","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dietas","category-pareizs-uzturs","tag-labakie-skiedrvielu-avoti","tag-skiedrvielu-nozime"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/15610","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=15610"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/15610\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/15611"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=15610"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=15610"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=15610"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}