Lifyana da matukar muhimmanci. Yana wucewa ta ciki ba tare da narke ba kuma ya isa cikin hanji. A can, yana ciyar da kwayoyin hanji masu amfani. Fiber kuma yana inganta asarar nauyi, yana rage matakan sukari na jini kuma yana inganta maƙarƙashiya.
Shawarar abincin yau da kullun shine gram 25 na mata da gram 38 na maza. Duk da haka, yawancin mutane suna cin kimanin gram 15-17 a kowace rana, ko rabin abincin yau da kullum.
A zahiri yana da sauqi sosai don ƙara yawan shan fiber ɗinku. high fiber abinci Adadin da yakamata a sha kullun ana iya cinye shi ta hanyar lafiya. nema"Abincin da ke da mafi yawan fiber" ve "Amfanin abinci na fiber"...
Menene Fiber?
Lifwani muhimmin bangare ne na ingantaccen abinci mai gina jiki. Samun isasshen fiber yana nufin samun lafiya, hana nau'in ciwon sukari na 2 da karuwar nauyi.
Ana ba da shawarar cewa maza su ci gram 38 na fiber kowace rana, yayin da adadin ya kai gram 25 na mata.
Duk da haka, duk zaruruwa ba ta da tasiri iri daya a jiki, haka nan illar lafiyar nau'ukan daban-daban ma daban ne.
Nau'in Fiber Daban-daban
Fiber na abinci rukuni ne na carbohydrates waɗanda ba za a iya narkewa a cikin mutane ba. Ana samunsa a cikin duk abincin shuka, gami da 'ya'yan itatuwa, kayan marmari, goro, iri, da hatsi.
Za a iya rarraba fiber na abinci ta hanyoyi da yawa, saboda yana nufin wani nau'in rukuni na carbohydrates. Duk da haka, yawanci ana haɗa shi kamar haka bisa ga ƙudurinsa:
Zaruruwa marasa narkewa
Waɗannan zaruruwa ba sa narkewa a cikin ruwa. Yawancin lokaci yana wucewa ta hanji ba canzawa kuma yana ƙara girma zuwa stool.
zaruruwa masu narkewa
Waɗannan zaruruwa suna sha ruwa a cikin hanji don su zama manna kamar jelly. Wannan yana rage narkewar abincin da muke ci.
Yawancin abinci sun ƙunshi fiber mai narkewa da maras narkewa.
Abincin da gabaɗaya ya ƙunshi fiber maras narkewa sun haɗa da hatsi, bran alkama, da wasu 'ya'yan itatuwa (kamar avocados) da kayan lambu (kamar seleri da farin kabeji).
Kyakkyawan tushen fiber mai narkewa sune wasu 'ya'yan itatuwa (kamar strawberries da ayaba) da kayan lambu (kamar broccoli da karas) kamar hatsi, flaxseed, wake da lentil.
Menene Amfanin Fiber?
Fiber yana taimaka wa hanji lafiya
Cin fiber yana taimakawa wajen kula da hanji akai-akai kuma yana kawar da maƙarƙashiya.
Ɗaya daga cikin binciken ya gano cewa kashi 77% na waɗanda ke da maƙarƙashiya na yau da kullum sun sami sauƙi ta hanyar cin abinci mai yawa.
Bugu da ƙari, ana tunanin isasshen adadin fiber zai ƙara haɓakar ƙwayoyin cuta "mai kyau" a cikin hanjin wasu.
Misali, filaye masu narkewa da aka sani da prebiotics suna ciyar da ƙwayoyin cuta masu amfani a cikin hanji. Yana amfani da lafiya ta hanyar taimakawa ci gaban ƙwayoyin cuta masu kyau.
Har ila yau, suna ƙara samar da wasu muhimman abubuwan gina jiki, ciki har da acid fatty acid na gajeren lokaci irin su butyrate, wanda ake tunanin yana taimakawa tsarin rigakafi mai kyau da kuma aikin shinge na hanji.
Yana da mahimmanci a sami shinge mai ƙarfi na hanji. Yana taimaka muku lafiya ta hanyar hana ƙwayoyin cuta da ƙwayoyin cuta masu cutarwa shiga jiki.
Wasu abincin prebiotic sune hatsi, ayaba da strawberries.
Fiber yana taimakawa tare da asarar nauyi ta hanyar samar da gamsuwa
Cin abinci mai arziki a cikin fiber yana taimakawa tare da asarar nauyi.
Binciken da aka yi na lura ya nuna cewa mutanen da ke cin fiber mai yawa suna da ƙarancin nauyi kuma suna da ƙarancin cin kitsen jiki.
Wannan saboda, abinci mai yawan fiberYana da ƙasa a cikin adadin kuzari kuma ya fi cika fiye da abinci mai ƙarancin fiber. Wannan, abinci mai yawan fiberYana nufin zai iya taimaka maka rage cin abinci ba tare da saninsa ba.
Fiber yana kariya daga nau'in ciwon sukari na 2
Yin amfani da adadin fiber da aka ba da shawarar akai-akai ana tsammanin zai taimaka wajen rigakafi da magance ciwon sukari na 2.
Dangane da binciken da aka yi na lura, waɗanda ke cinye fiber mai yawa suna da ƙarancin haɗarin haɓaka nau'in ciwon sukari na 2.
Wani bincike da ya biyo bayan mutane 14 tsawon shekaru 75.000 ya nuna cewa wadanda ke cin fiye da giram 15 na fiber a kowace rana na da matukar raguwar hadarin kamuwa da ciwon suga.
Bugu da ƙari, wannan haɗarin ya kasance mafi ƙanƙanta a cikin rukunin da ke cin fiber maras narkewa.
Wani bincike ya gano cewa mutanen da suka ci abinci guda 3-5 na hatsi a rana suna da ƙarancin haɗarin nau'in ciwon sukari na 26 da kashi 2%.
Idan kun riga kuna da ciwon sukari, ana tunanin cewa yawan amfani da fiber zai iya taimakawa wajen sarrafa matakan sukari na jini.
Wannan shine dalilin da ya sa fiber mai narkewa yana jinkirta narkewa da kuma shayar da sukari, yana haifar da karuwa a hankali a matakan sukari na jini da ƙarancin hawan jini.
Bincike ya nuna cewa yawan shan fiber, musamman fiber mai narkewa, na iya rage matakan sukarin jini da inganta lafiyar rayuwa a cikin masu ciwon sukari na 2.
Fiber yana da illa?
Ƙara yawan fiber na abinci yana ba da fa'idodin kiwon lafiya da yawa, amma wani lokacin yana iya haifar da matsala.
Idan ba a saba da cin fiber mai yawa ba, ba zato ba tsammani ƙara yawan abincin ku zai iya haifar da alamun narkewa kamar kumburi, zafi da gas.
Har ila yau, ga masu fama da ciwon hanji (IBS), abinci mai arziki a cikin fiber yana iya zama matsala.
Wannan saboda da yawa abinci mai yawan fiber Hakanan yana da girma a cikin carbohydrates masu ƙima da aka sani da FODMAPs. Waɗannan an san su don sa alamun IBS su fi muni.
Menene Abincin Fibrous?
pears
pears'Ya'yan itãcen marmari ne mai daɗi kuma mai gina jiki. Yana daya daga cikin mafi kyawun tushen 'ya'yan itace na fiber.
Abubuwan da ke cikin fiber: Matsakaicin pear ya ƙunshi gram 5.5 na fiber, kuma gram 100 na fiber ya ƙunshi gram 3.1.
strawberries
strawberries 'Ya'yan itace ne mai daɗi kuma sananne. Har ma ya fi kowane abincin takarce dadi. Hakanan yana daya daga cikin 'ya'yan itatuwa masu yawan gina jiki. Yana cike da bitamin C, manganese, da kowane nau'in antioxidants masu ƙarfi.
Abubuwan da ke cikin fiber: Akwai 100 grams na fiber a cikin 2 grams. Idan aka ba da ƙananan kalori abun ciki na strawberries, wannan yana da matukar girma.
avocado
avocado Ya bambanta da sauran 'ya'yan itatuwa. Maimakon carbohydrates, yana ƙunshe da ƙwayoyin lafiya. Yana da yawa a cikin bitamin C, potassium, magnesium, bitamin E da bitamin B daban-daban. Har ila yau, yana da fa'idodin kiwon lafiya da yawa.
Abubuwan da ke cikin fiber: Akwai 100 grams na fiber da 6.7 grams.
Elma
ElmaYana daya daga cikin 'ya'yan itatuwa masu gamsarwa. Hakanan yana da yawan abun ciki na fiber.
Abubuwan da ke cikin fiber: Matsakaicin apple yana dauke da gram 4.4 na fiber, kuma gram 100 nasa yana dauke da gram 2.4 na fiber.
rasberi
Raspberries su ne 'ya'yan itatuwa masu gina jiki sosai tare da dandano mai karfi. Yana cike da bitamin C da manganese.
Abubuwan da ke cikin fiber: Kofi daya yana dauke da gram 8 na fiber, yayin da gram 100 ya kunshi gram 6.5.
ayaba
ayabaYana da kyakkyawan tushe na yawancin bitamin da ma'adanai masu gina jiki, ciki har da bitamin C, bitamin B6 da potassium.
abun ciki na fiber: Ayaba matsakaita ta ƙunshi gram 3.1 na fiber da gram 100 na fiber a kowace gram 2.6.
Ayaba kore ko marar girma ta ƙunshi adadi mai yawa na sitaci mai juriya, nau'in carbohydrate mara narkewa wanda ke aiki kamar fiber.
Berries
Blueberries (gram 3,6 a kowace kofi) da blackberries (gram 7,6 a kowace kofi) suna samar da fiber.
karas
karas Yana da dadi, crunchy kuma mai gina jiki sosai tushen kayan lambu. Yana da yawa a cikin bitamin K, bitamin B6, magnesium da beta carotene, antioxidant wanda ya zama bitamin A cikin jiki.
Abubuwan da ke cikin fiber: Akwai gram 3.4 na fiber a cikin kofi da 100 na fiber a kowace gram 2.8. Wannan adadi ne mai girma, saboda ƙarancin kalori abun ciki na karas.
gwoza
gwozaTushen kayan lambu ne mai wadatar abubuwa masu mahimmanci kamar su folate, iron, jan karfe, manganese da potassium.
Nitrates inorganic a cikin beets abinci ne da aka sani don samun fa'idodi iri-iri da suka danganci ka'idojin hawan jini da aikin motsa jiki.
Abubuwan da ke cikin fiber: 1 kofin yana da gram 3.8 na fiber kuma gram 100 nasa yana da gram 2.8 na fiber.
Broccoli
BroccoliKayan lambu ne na cruciferous kuma yana da yawan gina jiki. Yana cike da bitamin C, bitamin K, folate, bitamin B, potassium, iron da manganese, kuma yana dauke da antioxidants da sinadirai masu yaki da cutar kansa.
Broccoli yana da babban abun ciki na furotin idan aka kwatanta da yawancin kayan lambu.
Abubuwan da ke cikin fiber: 1 kofin yana dauke da gram 2.4 kuma gram 100 nasa yana dauke da gram 2.6 na fiber.
Artichoke
ArtichokeYana da yawa a cikin abubuwan gina jiki da yawa kuma yana ɗaya daga cikin mafi kyawun tushen fiber.
abun ciki na fiber: Akwai 1 grams na fiber a cikin 6.9 artichoke da 100 grams na fiber a kowace gram 5.4.
Brussels ta tsiro
Brussels ta tsiroKayan lambu ne na cruciferous daga iyali guda kamar broccoli. Brussels sprouts suna da yawa a cikin bitamin K, potassium, folate, da antioxidants masu yaki da ciwon daji.
Abubuwan da ke cikin fiber: 1 kofin yana ba da gram 3.3 kuma gram 100 yana ba da gram 3.8 na fiber.
Lenti
Lentils abinci ne mai gina jiki. Yana da yawa a cikin furotin kuma an ɗora shi da kowane irin muhimman abubuwan gina jiki.
Abubuwan da ke cikin fiber: 100 grams yana da 7,9 grams na fiber abun ciki.
Koda wake
Koda wakeAn ɗora shi da furotin na tushen shuka da nau'ikan abubuwan gina jiki iri-iri.
Abubuwan da ke cikin fiber: Kofin 1 na dafaffen wake na koda yana samar da gram 11.3 da gram 100 na gram 6.4 na fiber.
Peas
Abubuwan da ke cikin fiber: 1 kofin dafaffen peas yana ba da gram 16.3, kuma gram 100 yana ba da gram 8.3 na fiber.
Chickpeas
ChickpeasLegume ce mai cike da sinadirai, gami da ma'adanai da furotin.
Abubuwan da ke cikin fiber: 1 kofin dafaffen chickpeas yana bada gram 12.5 kuma gram 100 yana bada gram 7.6 na fiber.
Abubuwan da ke cikin fiber: 1 kofin dafaffen quinoa yana bada gram 1,6 na fiber.
Oat
OatYana daya daga cikin hatsi masu lafiya. Yana da yawa a cikin bitamin, ma'adanai da antioxidants. Ya ƙunshi fiber mai narkewa mai ƙarfi da ake kira beta glucan wanda ke da fa'ida sosai akan sukarin jini da matakan cholesterol.
Abubuwan da ke cikin fiber: 100 grams na samar da 10,6 grams na fiber.
Popcorn
PopcornYana da yawa a cikin fiber. Koyaya, idan kun busa shi da kitse mai yawa, abun cikin fiber zai zama mara kyau idan aka kwatanta da abun cikin kalori.
Abubuwan da ke cikin fiber: 100 grams na samar da 14.5 grams na fiber.
Almond
AlmondYana da yawa a cikin abubuwan gina jiki da yawa, gami da lafiyayyen mai, bitamin E, manganese da magnesium.
Abubuwan da ke cikin fiber: 100 grams na samar da 12.5 grams na fiber.
Chia iri
chia tsaba Yana da gina jiki sosai, yana ƙunshe da ma'aunin magnesium, phosphorus, calcium da magnesium. Wataƙila shine mafi kyawun tushen fiber.
Abubuwan da ke cikin fiber: 100 grams na samar da 34,4 grams na fiber.
Dankali mai dadi
Dankali mai dadiTushen kayan lambu ne mai daɗi da daɗi. Yana da yawa a cikin beta carotene, bitamin B, da ma'adanai daban-daban.
Abubuwan da ke cikin fiber: Matsakaicin dafaffen dankalin turawa (ba tare da kwasfa ba) yana samar da gram 3.8 na fiber.
Dark cakulan
Dark cakulanYana daya daga cikin abinci masu dadi. Abin mamaki yana da girma a cikin sinadirai kuma mai arziki a cikin antioxidants da ma'adanai masu yawa.
Abubuwan da ke cikin fiber: 100 grams na cakulan duhu yana ba da gram 10.9 na fiber.
Abinci Mai Soluble Fiber
Fiber mai narkewa wani nau'in fiber ne mai laushi mai laushi kuma yana jawo ruwa zuwa cikin hanji, yana haɓaka motsin hanji akai-akai.
Yana taimakawa jin koshi na dogon lokaci, yana rage maƙarƙashiya, da kuma rage ƙwayar cholesterol da matakan sukari na jini.
a nan "Abinci mai yawa a cikin fiber mai narkewa" da fiber abun ciki…
baki wake
baki wakeYa ƙunshi pectin, wani nau'i na fiber mai narkewa wanda yayi kama da danko a cikin ruwa. Wannan yana jinkirta ɓarna ciki kuma yana sa ku ji daɗi na tsawon lokaci, yana ba jiki ƙarin lokaci don ɗaukar abubuwan gina jiki.
Black wake yana da wadataccen furotin da ƙarfe, ƙarancin adadin kuzari, kuma ba shi da mai.
Abun cikin fiber mai narkewa: Giram 129 na dafaffen wake yana ba da gram 5.4 na fiber mai narkewa.
Brussels ta tsiro
Mun san cewa Brussels sprouts ne mai kyau tushen fiber.
Ana amfani da fiber mai narkewa a cikin sprouts na Brussels don ciyar da ƙwayoyin cuta masu amfani. Waɗannan suna samar da bitamin K da B, tare da gajeriyar sarkar kitse mai ƙarfi waɗanda ke tallafawa rufin hanji.
Abun cikin fiber mai narkewa: 78 grams na Brussels sprouts samar da 2 grams na soluble fiber.
avocado
Yana da wadata a cikin fiber mai narkewa da maras narkewa.
Abun cikin fiber mai narkewa: Rabin avocado yana da gram 2.1 na fiber mai narkewa.
Dankali mai dadi
Matsakaicin dankalin turawa ya ƙunshi kusan gram 4 na fiber, rabin abin da za a iya narkewa. Dankali mai dadi yana taimaka maka jin dadi saboda yawan abun ciki na fiber mai narkewa.
Abun cikin fiber mai narkewa: gram 150 na dafaffen dankalin turawa ya ƙunshi gram 1.8 na fiber mai narkewa.
Broccoli
Broccoli shine tushen tushen fiber na abinci, wanda fiye da rabi yana narkewa.
Babban adadin fiber mai narkewa da aka samu a cikin broccoli yana tallafawa lafiyar hanji ta hanyar ciyar da kyawawan ƙwayoyin cuta a cikin babban hanji. Waɗannan ƙwayoyin cuta suna samar da fatty acid masu gajeriyar sarƙa kamar su butyrate da acetate.
Abun cikin fiber mai narkewa: Abubuwan fiber mai narkewa na gram 92 na dafaffen broccoli shine gram 1,5.
Turnip
Turip tushen kayan lambu ne. Mafi yawan sinadirai a cikin wannan kayan lambu shine potassium, sannan kuma calcium, bitamin C da K.
Hakanan yana da kyau don ƙara yawan ƙwayar fiber.
Abun cikin fiber mai narkewa: 82 grams na dafaffen turnip yana da gram 1.7 na fiber mai narkewa.
pears
Pear matsakaicin matsakaici shine kyakkyawan tushen fiber, tare da gram 5.5 na abun ciki na fiber. 29% na wannan fiber ne mai narkewa, babban nau'in sa shine pectin.
Saboda yawan fructose da sorbitol, pear shima yana da tasirin laxative.
Abun cikin fiber mai narkewa: Matsakaicin pear yana da gram 1,5 na fiber mai narkewa.
Koda wake
Waken koda yana da kyau tushen fiber mai narkewa, musamman mai yawan sinadarin pectin. Duk da haka, wasu mutane na iya samun matsala wajen narkewa.
Abun cikin fiber mai narkewa: Giram 133 na dafaffen wake na koda yana samar da gram 3 na fiber mai narkewa.
ɓaure,
'Ya'yan itace ne mai gina jiki mai gina jiki wanda ya ƙunshi calcium, magnesium, potassium, bitamin B da sauran abubuwan gina jiki.
Dukan 'ya'yan ɓaure da busassun ɓaure sune manyan tushen fiber mai narkewa, wanda ke ba da damar ƙarin lokaci don abubuwan gina jiki don a sha, yana rage motsin abinci a cikin hanji.
Ana kuma amfani da busasshen ɓaure don kawar da maƙarƙashiya.
Abun cikin fiber mai narkewa: 37 grams na busassun ɓaure suna da gram 1.9 na fiber mai narkewa.
Nectarine
Nectarine drupe ne wanda ke tsiro a cikin wurare masu zafi, masu zafi. Yana da kyau tushen bitamin B, potassium da bitamin E. Har ila yau, ya ƙunshi abubuwa daban-daban tare da kaddarorin antioxidant.
Matsakaicin nectarine yana samar da gram 2.4 na fiber, fiye da rabin abin da ke narkewa.
Abun cikin fiber mai narkewa: Nectarine mai matsakaicin matsakaici yana ba da gram 1.4 na fiber mai narkewa.
apricots
apricotsYana da ƙananan adadin kuzari kuma yana da kyau tushen bitamin A da C. Apricots uku suna ba da gram 2.1 na fiber, galibi mai narkewa.
'Ya'yan itace ne da ke taimakawa narkewa. Ɗaya daga cikin binciken ya gano cewa berayen da suka ci fiber daga apricots suna da nauyin stool fiye da waɗanda ke ci kawai fiber maras narkewa.
Abun cikin fiber mai narkewa: Adadin fiber mai narkewa a cikin apricots 3 shine gram 1,4.
karas
Karas yana da babban abun ciki na beta carotene, wanda wasu daga cikinsu ake canza su zuwa bitamin A. Wannan bitamin yana tallafawa lafiyar ido kuma yana da mahimmanci musamman ga hangen dare.
Abun cikin fiber mai narkewa: 128 grams na dafaffen karas da 2.4 grams na soluble fiber.
Elma
Apple yana daya daga cikin 'ya'yan itatuwa da ake ci a duniya.
Yana da kyakkyawan tushen pectin, fiber mai narkewa, tare da nau'ikan bitamin da ma'adanai.apple pectinYana da fa'idodin kiwon lafiya da yawa, gami da rage haɗarin cututtukan zuciya da ingantaccen aikin hanji.
Abun cikin fiber mai narkewa: Tuffa mai matsakaici yana da gram 1 na fiber mai narkewa.
Guava
GuavaIta ce 'ya'yan itace na wurare masu zafi na Mexico, Tsakiya da Kudancin Amirka. Ɗaya daga cikin guava ya ƙunshi gram 30 na fiber na abinci, kimanin kashi 3% na abin da ke narkewa.
An nuna wannan 'ya'yan itace don rage sukarin jini da kuma jimlar cholesterol, triglyceride da LDL (mara kyau) cholesterol matakan a cikin mutane masu lafiya. A wani ɓangare, wannan ya faru ne saboda abun ciki na pectin, fiber mai narkewa wanda zai iya jinkirta sha na sukari.
Abun cikin fiber mai narkewa: 1 danyen 'ya'yan itacen guava yana samar da gram 1.1 na fiber mai narkewa.
'Ya'yan flax
'Ya'yan flax Suna da ƙananan launin ruwan kasa, rawaya ko zinariya tare da babban abun ciki mai narkewa.
Abun cikin fiber mai narkewa: 1 tablespoon (gram 14) na flaxseed yana bada kimanin 0.6-1.2 grams na fiber mai narkewa.
sunflower tsaba
Sunflower tsaba ne mai lafiya abun ciye-ciye mai arziki a monounsaturated da polyunsaturated fats, furotin, magnesium, selenium da baƙin ƙarfe.
Abun cikin fiber mai narkewa: 35 grams na sunflower tsaba suna ba da gram 1 na fiber mai narkewa.
Fada
Hazelnut kwaya ce mai arzikin mai da ba ta da yawa, bitamin E, thiamine da baƙin ƙarfe. Saboda abun cikin fiber mai narkewa, hazelnuts na taimakawa rage haɗarin cututtukan zuciya ta hanyar rage LDL (mummunan) cholesterol.
Abun cikin fiber mai narkewa: Giram 34 na hazelnuts suna da gram 1.1 na abun ciki mai narkewa.
Oat
Hatsi ya ƙunshi beta glucan, nau'in fiber mai narkewa mai alaƙa da rage LDL (mummunan) cholesterol da kiyaye sarrafa sukarin jini.
Kimanin gram 100 na busassun hatsi sun ƙunshi gram 10 na jimlar fiber na abinci. Daga cikin wannan, gram 3.6 wanda 5.8 beta glucans ba shi da narkewa kuma gram 4.2 fiber ne mai narkewa.
Beta glucan shine sinadari wanda ke ba da oatmeal sifa mai siffa mai laushi.
Abun cikin fiber mai narkewa: Giram 233 na dafaffen hatsi sun ƙunshi gram 1.9 na fiber mai narkewa.
sha'ir
Kamar hatsi, su ne tushen fiber beta glucan mai narkewa, wanda ke rage haɗarin cututtukan zuciya. Sauran nau'ikan fiber mai narkewa a cikin sha'ir sune psyllium, pectin, da guar danko.
Abun cikin fiber mai narkewa: 79 grams na dafaffen sha'ir yana da 0.8 grams na fiber abun ciki mai narkewa.
