Fiber wani bangare ne na albarkatun tsire-tsire masu yawa, wanda shine ɗayan manyan hanyoyin haɗin gine-ginen sel. Fiber yana da amfani sosai, yana ɗaukar fa'idodi mai yawa ga goyon bayan rayuwar jiki, ba tare da ɗaukar komai ba, kamar sauran abubuwan
A cikin abincin, ba ta da daidaito. Abincin da ya dace, rayuwa mai kyau da bushewar fiber a cikin hadaddun zai haifar da sakamako da ake so akan jiki.
Ta hanyar amfani da fiber mai amfani don asarar nauyi, zaka iya cin nasarar asarar ƙarin fam a wuraren da suka dace.
Cin Fiber da kyau - Yana da kyau Ga Lafiyar Ku
A halin yanzu, ɗayan shahararrun hanyoyin rasa nauyi shine ɗaukar fiber bushe (Siberian). Abu ne mai sauqi don amfani: a kan komai a ciki ko rabin awa kafin cin abinci, ku ci ɓangaren litattafan almara.
Fa'idodin fiber a bayyane yake:
- An ɗauka a duk faɗin duniya azaman hanyar dabi'a don rasa nauyi.
- Zai taimaka wajen tsaftace ciki da hanji daga abubuwa masu guba.
- Ingantawa ko dawo da tsarin metabolic.
- Yana magance matsalolin narkewa gabaɗaya.
Don yin wannan, haɗu da tablespoons biyu (tare da tudu) na fiber mai bushe tare da kefir, yogurt mai ƙanƙan mai ko lokacin farin ciki tare da ɓangaren litattafan almara. Bayan cin abinci, yana da kyau kar a ci minti talatin zuwa arba'in.
Kula! Rage lokacin narkewar kayayyakin abinci a jikin mutum, fiber yana daukar matakan cire sauran abubuwan rage shi, hakan zai rage yawan kitse a jikin bangon hanji.
Don haka, yana hana samun sabbin kitse na jiki.
Godiya ga nasarar zubar da gubobi da gubobi, rigakafi yakan tashi sosai, matsalolin matsi sun shuɗe, kuma maƙarƙashiyar cututtukan mahaifa ba sabon abu bane.
Ana amfani da fiber azaman:
- toshewar ci gaban basur;
- cikas ga kwayoyin cutar kansa a bangon hanji;
- rigakafin varicose veins da na cibiyar sadarwa na jijiyoyin jini;
- fiber yana kawar da yiwuwar kamuwa da cutar sankara.
Sakamakon cewa ciki ko hanjinsu ba za su iya narke fiber ɗin shuka ba, kyakkyawan tsari ne mai matuƙar ingantaccen ƙwayoyin cuta don ƙwayar ƙwayar jijiyoyin ciki.
Kwayar cuta ta samar da hanji:
- asirin enzymes;
- hanzarta tafiyar kwayoyin halittar jikin mutum;
- samar da sauƙi mai narkewa (mai sauƙi) mai acid (babban tushen samar da kuzari ga halitta, aiki mai lafiya na tsarin narkewa).
Abincin fiber na rage lolesterol da sukari a cikin jinin mutum.
Fraaramin ƙwayar cholesterol da aka cire daga jiki ta halitta, kuma mafi yawan, ma'amala da fiber, yana narkar da kitse a cikin ƙananan hanjin.
Daban-daban na fiber don asarar nauyi
Fiber (granulosis) ba shi da illa - yana da lignin da cellulose. Ainihin, ana samun irin wannan fiber a cikin kayan lambu, 'ya'yan itãcen marmari, legumes da tsire-tsire na hatsi (alkama na fiber, ƙwayar ƙwayar ƙwayar ƙwayar ciyawa).
Granulosis yana da kayan kumburi a cikin matsakaici na ruwa kamar soso. Don haka, yana bayar da gudummawa ga saurin cirewa cholesterol mai cutarwa daga jiki da kuma ɓarin ciki mai cike da ciki; neutralizes bile acid located a cikin gastrointestinal fili.
A yanayin, akwai fiber mai narkewa:
- Guduro cikin kayan kiwo.
- Pectin a cikin 'ya'yan itatuwa.
- A cikin kowane nau'in kayan ruwan teku - alginase.
- A cikin oats da sha'ir - helicellulose.
Pectin yana ɗaukar kile acid da ƙwayoyin lipids waɗanda basu da mahimmanci ga jiki, yana hana ƙarin shigar su cikin jini. Wannan nau'in zaren yana ɗaukar babban adadin ruwa kuma yana canzawa zuwa abu mai jelly.
Fibre, saboda girmanta, yana cikar da ciki, wanda ke tabbatar wa mutum samun nutsuwa da bacewar wani rashi mai radadin yunwar.
Ra'ayoyin masana ilimin abinci game da fiber
Yadda ake ɗaukar fiber don asarar nauyi daidai? Masu cin abinci masu cin abinci suna iya ba da amsar wannan tambayar. A wannan yanayin, likitoci sunyi baki daya: yawan amfani da fiber a kowace rana yana ƙara ƙimar kuzarin samfuran da aka ƙone, yana rage adadin gubobi da gubobi.
A wannan yanayin, ya kamata ku bi abincin da ke ƙasa da adadin kuzari da ƙoshin mai mai lahani.
Abincin fiber
Matsakaicin hatsi, tsaba, wake, 'ya'yan itace da kayan marmari na kayan abinci sun fi wadata a wannan mahimmin tsarin halitta sama da yadda suke a ciki. Zai fi kyau a hada a cikin abincin ku:
- koren wake;
- broccoli
- karas;
- Peas matasa;
- kwasfa kokwamba;
- apples
- Brussels tsiro
- duk alkama da alkama gari;
- kararrawa barkono.
Wadannan abinci suna dauke da sinadarin fiber mai yawa.
'Ya'yan itãcen marmari, kayan lambu da ba a yanke ba, harbe na mustard kore da hatsi gaba ɗaya ana nuna su ta hanyar ɓangaren litattafan almara. Saboda haka, rage cin abinci dangane da fiber yana buƙatar amfani da wannan abincin yau da kullun.
Kamar kowane abinci, asarar nauyi ta hanyar amfani da fiber yana da nasa hasara:
- karancin shan alli ta jiki.
- rashin tsoro;
- colic na hanji.
Tun da fiber yana da ƙarancin kalori, irin wannan abincin zai cutar da mutane da ke fama da cututtukan enterocolitis, cututtukan ciki, da ciwon kunne.
Ba za ku iya yi ba tare da shi ba
Abincin mai tsayi a cikin fiber shine tushe na ingantaccen tsarin abinci, saboda yana daidaita yanayin narkewa. Lokacin da kumbura, ƙwayar insoluble tana tsaftace narkewa kamar buroshi.
Suna daidaita microflora na hanji ta hanyar cire ƙwayoyin cuta, gubobi da gubobi masu nauyi. Ba da gudummawa ga korar ƙwayar cholesterol, shan abubuwa masu guba, ƙwayar fibrous shima kyakkyawan yanayi ne don haɓakar enzymes da ƙananan ƙwayoyin cuta. Amfanin a bayyane yake.
Tare da raunin ƙwayar fiber, matsaloli na rayuwa dole ne su faru. To, kamar yadda wannan kashi zai hana samuwar alli a cikin bile ducts da tafiyar kumburi a cikin hanji.
Abubuwan da ke cikin fiber suna hana kiba da ciwon suga. Wadanda suke so su rasa nauyi daidai, dole ne ku haɗa su a cikin abincinku. Tare da taimakon irin wannan abincin, jin daɗin rayuwa yana gudana da sauri, kuma jiki baya cika nauyin adadin kuzari.
A karin kumallo, ya fi kyau ku ci hatsi, granola, maimakon yanki na burodin alkama, wanda ya ƙunshi ½ grams na fiber, kuna iya cin gurasar gurasar abinci da yawa. An kasa barin abun ciye-ciye, a maimakon buns, ya fi kyau ku ci apples ko lemo Oatmeal da nau'in ciwon sukari na 2 yana da kyau kwarai.
Ya kamata a lasafta abincin a daidai. Misali:
- lemu ɗaya - 2 g;
- farantin letas, karas - 2.4 grams na fiber;
- gurasar hatsin rai - 1.0, farin burodi - 0.5 grams, tare da bran - 1.5 g;
- kudi na yau da kullun-100 gr (kwantena).
Canza zuwa abincin abinci mai fiber yana da kyau a yi shi a hankali. In ba haka ba, zaku iya tsokane ciwon ciki. Ana sayar da fiber na musamman don asarar nauyi a cikin magunguna.
Yadda ake cin abinci tare da fiber
An tsara abincin har sati biyu. Ya zama dole a sha lita daya na kefir daya a rana. A cikin kowane 200 na abin sha, an ƙara ƙwayar kantin magani don asarar nauyi (2 tsp). Madadin kefir, zaka iya amfani da yogurt mai-mai mai kitse.
A wannan ranar yana halatta a ci 'ya'yan itace guda daya da kayan lambu guda biyu (ba su wuce gram 200 ba). Wannan abincin yana da amfani domin a lokacin sa babu wani yunwar da take ji game da yunwar. Wannan tasirin yana faruwa ne saboda cikewar ciki da fiber.
A lokacin cin abincin, zaka iya shirya kwanakin azumi. Don wannan, lita ɗaya na kefir (yogurt) ya kasu kashi huɗu kuma a cikin kowannensu kuna buƙatar ƙara 2 tsp. zaren. Hanya mafi ladabi ita ce abincin yau da kullun guda uku a rana, tare da ƙari na fiber a cikin abincin yau da kullun.
