Fiber itace fiber mara nauyi, kowane tsararren tsire-tsire na tsiro yana kunshe da su, idan an sanya shi cikin ruwa, ƙwayoyin zazzagewa a hankali, suna ƙaruwa. Wannan shine babban amfanin fiber da kowane abinci wanda yake ciki.
Likitoci suna amfani da kayan masarufi na fiber don tsarkake narkewar abinci, daidaita yanayin aikinta, da rage nauyin jiki a cikin masu ciwon suga. Musamman da kuma na musamman fiber cewa shi ba za a iya narkewar da cleaved, saboda wannan dalilin, shi ne matukar tasiri a matsayin m taro domin kara kuzari da na hanji hanginsu.
Yin amfani da fiber yana taimaka wajan fitar da narkewa cikin hanzari daga tarkace abinci, motsin fiber yana cire tarin abubuwan kazamar kwayoyin halitta, da kuma tsaftace villi na epithelium wanda ke layi hanjin.
Yin amfani da fiber na yau da kullun a cikin ciwon sukari yana daidaita ƙwayar cuta, tafiyar matakai na rayuwa, yana ƙara yawan insulin a cikin jini. Abinci tare da fiber yana ƙaruwa sosai a cikin girma, cikin sauri da madawwamiyar haƙuri da haƙuri, kuma akwai ƙarancin adadin kuzari a cikin irin wannan abincin.
Sanannen abu ne cewa ya isa ya ci kimanin gram 20 na fiber a rana. A zamanin yau, ba tare da matsaloli ba, zaku iya siyan magungunan kwayoyi wanda za a iya samun fiber a cikin adadin da ake bukata. Haka ne, yana da dacewa sosai, amma yafi kyau a ci abinci mai cin zare.
Iri nau'in Fiber
Fiber tana da nau'ikan guda biyu: mai narkewa da insoluble, kowannensu yana da tasiri daban-daban akan jikin mutum. Matsalar fiber tare da ruwa suna samar da kamar jelly-kamar abu a cikin hanjin. Don haka, wannan nau'in samfurin yana da ikon rage jinkirin abinci mai ƙoshin mai da kuma yawan shan glucose. Idan akwai buƙatar rage sukari a cikin nau'in ciwon sukari na 2, likitan ya ba da shawarar fiber mai narkewa.
Oat bran, alkama na oatmeal duka, ofa fruitsan itãcen marmari, berries, tsaba flax, Peas, wake da ƙwayayen za su kasance tushen ingantaccen fiber mai narkewa. Tsarin amfani da waɗannan samfuran na yau da kullun zai rage sukari da rage tasirin cutar ciwon sukari.
Ba a narke cikin fiber mai narkewa a cikin hanji ba, in ba haka ba ana kiransa da goga. Yana taimakawa abinci wucewa ta hanyar narkewa cikin sauri, wanda yake mahimmanci ga kiba da kiba. Jikin mutum bashi da enzymes na musamman wanda zai iya narke irin wannan abincin, saboda haka ya zama kara karfi:
- ba narkewa ba;
- ba batun canzawa.
Zare don masu ciwon sukari suna tura tarkace abinci wanda ya tara na lokaci mai tsawo kuma yana iya haifar da maye gawar. Za'a iya samun fiber marar ruwa a cikin dukkan hatsi, tsaba na 'ya'yan itatuwa da kayan marmari, ƙwayar alkama.
Fiber Shuke-girke yana shafar shaƙar glucose, a sakamakon haka, yawan ƙwayar cutar glycemia da insulin na hormone ya zama al'ada.
A wannan yanayin, yana da kyau ku ci fiber mai narkewa, ya fi insoluble sosai.
Mene ne zaren fiber (ƙwayar cutar suga)
Babu wani kayan ƙanshi mai cutarwa da masu haɗarin sunadarai masu cutarwa a cikin ƙwayoyin Siberian; wannan samfur ɗin yana da aminci amintacce. Samfurin ya ƙunshi kayan haɗin da yawa, lallai ne ya ƙunshi ɓawon alkama da hatsin gero, kayan fruita fruitan itace (apples, apricots), kayan abinci na Berry (blueberries, ash ash), lemun tsami (kwayayen kwaya).
Samfuri mai yawa na cututtukan siga na 2 na taimaka wa marasa lafiya da cuta na rayuwa sun rasa nauyi da kuma daidaita ta. Bugu da kari, zaku iya dogaro da karuwar motsin hanji, tsaftace shi daga tarin tarkace abinci wanda ba a yanke tsammani ba.
Amfani da samfuri na yau da kullun yana ba da gudummawa ga haɓakawa da kiyaye kyawawan ƙwayoyin microflora na hanji, kwantar da hankali da haɓakar glucose, da rage ƙarancin jini mai ƙarancin jini. Cutar zazzabin cizon sauro zata yi karanci microelements da bitamin, da inganta yanayin fatar, zai kuma zama hanyar hana cututtuka da dama, gami da lalata zuciya da jijiyoyin jini.
Kafin amfani, samfurin yana narkewa a cikin ruwa mai tsabta, bayan gudanarwar, ana wanke samfurin da ɗan adadin ruwa:
- An rarraba ƙa'idar yau da kullun sau 3-4;
- dauki minti 30 kafin abinci.
Idan mai ciwon sukari yana amfani da kullun na adadin zazzabin Siberian, jikinsa yana ƙone kimanin adadin kuzari 120.
Nazarin maganin zazzabin cizon sauro na Siberian yana nuna cewa yana da kyau kada a yi amfani da samfurin don masu ciwon sukari tare da cututtukan cututtukan cututtukan hanji na ciki, watau tare da pepepeum na duodenum, kamar yadda cututtukan mahaifa, gastritis.
Shiga cikin ciki, fiber yana haifar da jin daɗin rayuwa, yana hana haɓakar ci gaba cikin sauri, wanda ke taimakawa sauƙaƙe rage yawan adadin kuzari. Don haka, yana yiwuwa a kawar da yunwar da ke cikin ciki a cikin kwakwalwa, babu sha'awar cin wani abu mai yawan kuzari.
Lokacin da mai haƙuri yake cin zare a gaban abinci mai daidaita, yafi sauƙi a gare shi don asarar nauyi, kuma sakamakon da aka samu za a tsayar da shi na dogon lokaci.Karin amfani da ƙwayar fiber zai kasance yana daidaita jikin tare da abubuwa masu mahimmanci, asarar nauyi mai gamsarwa zai zama kyakkyawan kyauta ga mai haƙuri tare da nau'in ciwon sukari na 2 na sukari.
Menene zai iya maye gurbin fiber?
Idan saboda wasu dalilai ba zai yiwu ku ci fiber ba, amma ba ku iya cin kayan lambu da yawa, zaku iya amfani da wasu maimakon waɗannan samfuran. Seedsauren flax, ƙwanƙwasa, psyllium, da cellulose suna da kama sosai da tasirinsu ga jikin ɗan adam.
Shredded tsaba tsaba ne na kasafin kuɗi, ana iya siye shi a kowane babban kanti ko sarkar kantin magani. Ana kuma sayar da flaxseeds gabaɗaya, sun ma dace sosai don amfani da masu ciwon sukari, kawai dole ne a fara murƙushe su tare da gundarin kofi.
Babban yanayin shine zuriyarsa dole ne ya zama ƙasa kafin amfani. Idan kuna siyan tsaba don amfanin nan gaba, mayukan kitse mara narkewa da sauri, zai haifar da samfurin oxidized wanda bazai da amfani.
Alamar flaxseed tana nuna cewa yana dauke da carbohydrates mai yawa, amma dole ne a fahimci cewa a cikin ƙasarmu ba al'ada bane a keɓe carbohydrates:
- narkewa;
- mara-digestible.
A zahirin gaskiya, babu kusan carbohydrates a cikin flaxseed, ga kowane giram 100 na samfurin akwai giram 5-7 kawai daga gare su, kuma komai shine fiber na shuka.
Samfuri mai ban sha'awa shine psyllium, ba kowa bane yasan menene. Psillium adalci ne kawai daga zuriyar tsirran tsire-tsire, ana iya sayanta ta hanyar bran ko gari. Ba safai ake siyar da samfurin ba a cikin kantin magunguna, galibi ana siyar dashi ta yanar gizo. Kusan 75% na fiber yana narkewa, godiya ga ƙari na ruwa, ya juya cikin jelly.
Psillium bashi da wadataccen abinci kuma bashi da adadin kuzari.
Oat fiber, cellulose
Ga cokali ɗaya na zaren oat, ana samun gram 3 na fiber kai tsaye, a wasu kalmomin, samfurin ba shi da tasirin, yana ƙunshe da kitse da furotin, abun da ke cikin kalori ba komai bane. Oat fiber ba a sarrafa shi ta jikin mai ciwon sukari, zai zama kyakkyawan goge ga hanji.
Fibbu baya murfin ganuwar narkewa, a hankali kuma ba tare da ɓacin rai ba yana cire wuce gona da iri a wajen, mutum yana rasa nauyi sau biyu. Za'a iya ƙara ƙwayar fiber maimakon gari a cikin abinci na dafuwa, zuwa kefir, kayan zaki. A zahiri, akwai girke-girke da yawa inda ake amfani da fiber, zai iya zama gurasar gurasa, gurasar, kek.
Wani wakilin da aka sani shine microcrystalline cellulose. Umarnin don amfani yana nuna cewa dole ne a haɗa wannan samfurin a cikin abincin ba kawai ga masu ciwon sukari ba, har ma don:
- atherosclerosis na hanyoyin jini;
- maye;
- daban-daban na kiba.
Cellulose shine fiber na abin da ake ci, ana samun su sakamakon tsabtace tsabtace cellulose na auduga. Kuna iya siyan samfurin a cikin foda, Allunan.
Penetrating a cikin ciki, samfurin nan da nan ya sha ruwa, ya kumbura kuma ya cika sararin samaniya a cikin jikin. Masu karɓa na baƙin ciki suna ba wa kwakwalwar siginar jinƙai; a sakamakon haka, an rage ci ko rage ci gaba.
Ya kamata ku sani cewa cellulose kumbura na iya ɗaukar abubuwan gina jiki, wanda zai haifar da ƙarancin ƙwayoyin cuta, bitamin. Saboda haka, ana buƙatar ƙari ɗaukar bitamin gidaje.
An ba da shawarar yin amfani da samfurin tare da tsaftataccen tsaftataccen ruwa, in ba haka ba maƙarƙashiya da sauran matsalolin narkewa zasu fara zama babu matsala. Rashin ƙwayar ruwa zai haifar da gaskiyar cewa cellulose bazai iya ƙaruwa ba kullum, dole ne a sha shi kafin abinci a cikin mintuna 20-30. Yawancin masana'antun microcrystalline cellulose suna jayayya cewa sakamakon samfurin ana iya ganinsa bayan kwanaki 7-10 bayan fara amfani da yau da kullun.
A ƙarshe, ya kamata a lura cewa ba shi yiwuwa a fara cin ɗumbin fiber ba kwatsam, tunda haɓakar gas mai yawa, ɗorawa, tashin zuciya, maƙarƙashiya ko zazzabin ciwon sukari zai fara. Fiber mai yawa zata haifar da asarar abubuwan gina jiki, potassium, magnesium, zinc, iron da bitamin B.
An bayyana amfanin fiber don ciwon sukari a cikin bidiyo a wannan labarin.
