Abin da abinci ne mai arziki a cikin fiber kuma me yasa ake buƙata

Yanzu kowa ya san cewa abincin burodin duka yana da koshin lafiya fiye da fari, hatsi suna da kyau fiye da dafaffen dogon lokaci, ba a sarrafa su, kuma kabeji da ƙyar yana tayar da sukari kuma yana da matukar amfani ga masu ciwon sukari. Duk waɗannan abincin suna da yawa a cikin fiber.

Ba shi da ikon narkewa a ciki, bashi da ƙimar abinci mai gina jiki, baya bayar da ƙoshin jiki. Duk da waɗannan "nots," kuma a hanyoyi da yawa godiya ga su, fiber yana iya hana wasu cututtuka na tsarin narkewa, yana taimakawa wajen yaƙi da kiba da sarrafa ciwon sukari. Bari muyi magana game da kaddarorin amfani na fiber, menene abinci ke da shi a ciki, nawa kuke buƙata kuma ana iya cinyewa kowace rana.

Mene ne fiber?

Fiber, in ba haka ba cellulose, yana cikin rukunin fiber na abin da ake ci. Polysaccharide ne wanda ke jigilar ganuwar ƙwayoyin tsiro. Babban aikinta yana tallafawa ne da kariya, nau'in kwarangwal ne. Yawancin fiber a cikin kututturen bishiyoyi da ganye mai ganye, alal misali, a cikin flax. A cikin kayayyakin abinci, an rarraba cellulose ba a daidaita ba, babban sashi yana cikin mai tushe, bawo, kwasfa na tsaba.

Ciwon sukari da hauhawar jini zai zama abin da ya wuce

• Normalization na sukari -95%
• Cirewa kan jijiyoyin mara wuya - 70%
• Cire zuciyar mai karfin zuciya -90%
• Rabu da cutar hawan jini - 92%
• Increasearuwar kuzarin rana, inganta bacci da dare -97%

Kullum mutum yana cin zare mai yawa, tunda abinci a koyaushe shine tushen tushen abinci mai gina jiki. A lokacin rani sabo ne kayan lambu, a cikin hunturu - kayan lambu da aka girka ko waɗanda za a iya adana su a cikin cellars na dogon lokaci. Ana amfani da narkewa don jurewa da yawaitar roughage, yana dacewa da aikinsa zuwa abincin da ke cikin fiber.

Yanzu akan teburinmu, abinci mara kyau na fiber ya fi yawa, amma yawan adadin sugars mai ladabi yana da yawa. Sakamakon haka, muna cinye adadin kuzari fiye da yadda muke buƙata, abinci yana narkewa na tsayi da yawa, jiki yana guba ta gubobi, maƙarƙashiya yana yawan tazara, gajeriyar-lokaci yakan tashi cikin glucose jini a kai a kai. Irin wannan abinci mai gina jiki shine sanadin hargitsi a cikin yanayin magudi na yau da kullum da kuma karuwa a cikin haɗarin ciwon sukari.

Yaya take yi?

Aikin fiber a jikin mutum:

1. Abincin da ke da wadatar fiber dole ne a ɗanɗana shi, yayin da ake fitar da yau, ruwan narkewa, da bile. Jikin yana shirya yadda yakamata abinci ya daidaita.
2. Dogaron tauna yana wanke hakora, yana goge hakoran. Don haka, fiber yana fara kawo fa'idodi a cikin ƙwayar bakin.
3. Motility na ciki yana inganta. Zaɓuɓɓukan ƙwayar abinci suna sauƙaƙe motsi na samfuran tare da jijiyoyin ciki, samar da dunƙule tare da sauran abinci, wanda ya fi sauƙi don tura gaba tare da ganuwar hanji.
4. Fiber yana haifar da girma ba tare da kara adadin kuzari ba. Saboda haka, jin daɗin jin daɗi yana faruwa da sauri, mutum ba ya wuce gona da iri. Abubuwan da ke da wadatar fiber suna taimaka muku rasa nauyi.
5. Saboda girman guda, hanjin ya fi komai yawanci, babu maƙarƙashiya da maye, wanda ke rage yiwuwar cututtukan kumburi a cikin ƙwayar hanji, basur da ciwon kansa, yana rage samuwar gas.
6. Fiber yana ɗaure da cire wani ɓangare na cholesterol daga abinci da acid bile daga jiki. Wannan yana rage haɗarin cututtukan cututtukan cututtukan yau da kullun - cututtukan jijiyoyin jiki.
7. Kwayar cuta ta ciyar da zazzabi ta hanyar ƙwayar cuta ta ƙwayar cuta. Suna yaƙi da ƙwayoyin cuta marasa aiki, suna samar da amino acid da wasu bitamin.
8. Kuma a karshe, fiber yana rage jinkirin shan narkewar abinci a cikin hanjin. Glucose a cikin jini yakan hauhawa a hankali, ƙwanƙwasa bashi da aiki a yanayin gaggawa. Sakamakon wannan, rigakafin insulin da ya gabata ba ya faruwa ko raguwa, biyan diyya yana da sauƙin cimmawa.

Mafi kyawun hanyoyin samun fiber

Abubuwan kayan abinci yawanci ana haɗuwa bisa ga asalinsu da darajar abinci mai gina jiki. Kayan samfuran suna dauke da adadin adadin zaren. Muna iya amincewa cewa a cikin kopin 'ya'yan itace za a sami kusan 2 g na fiber, kayan lambu - 3 g, kayan lemo - 4 g, kuma a cikin abincin nama ba za su zama kwata-kwata. Amma a cikin kowane rukuni akwai kuma zakarun don kasancewar fiber na abinci. Yakamata kuma su gina abincin su domin samun adadin mayukan da ya bace.

Kayan lambu da ganye

A cikin ciwon sukari, kayan lambu da ganye ya kamata ya zama babban tushen fiber a cikin abincin. Ya kamata a fi son kyautar kayan lambu, tun lokacin da aka kula da zafi daga cikin sinadarin abin da ake ci ya lalace.

Kayan lambu mai rikodin fiber:

• avocado
• Peas;
• Brussels tsiro;
• koren wake;
• faski;
• kwai;
• broccoli
• beets da ta fi;
• karas.

Cereals da taliya

Amfani da hatsi don ciwon sukari yana da iyaka, saboda haka kuna buƙatar zaɓi mafi ƙoshin lafiya, inda akwai ƙasa da carbohydrates da fiber:

• sha'ir;
• duka oatmeal (ba hatsi ba);
• buckwheat;
• lu'u-lu'u.

Lokacin dafa porridge yi ƙoƙari kada narke, don kula da iyakar fiber na abin da ake ci. Ana dafa abinci a cikin thermos shine mafi kyau: da yamma zuba hatsi da aka wanke tare da ruwan zãfi kuma bar har safiya.

Taliyan taliya ya fi sauran hatsi, a cikinsu akwai fiber mai yawa - 8% a kan 3.5% a cikin taliya da aka yi da ƙamshin gari.

Legends

A cikin Legumes na takin, akwai kusan fiber mai yawa: 11-13% a cikin waken soya, wake, lentil, Peas; kusan 9% a gyada da kaza. Duk da yawan carbohydrates, ganyayyaki na iya zama kyakkyawan gefen abinci ko kayan miya don masu ciwon sukari.

'Ya'yan itãcen marmari da ruwan' ya'yan itace

Ana cin 'ya'yan itace ba tare da peel ba, tunda yana cikin kwasfa yawancin fibs ɗin suna. Misali, a cikin matsakaicin apple 4 grams na fiber, kuma a guda, amma peeled - 2 kawai.

Mafi kyawun 'Ya'yan itãcen marmari na Fiber-Rich:

• baƙar fata;
• pear;
• tuffa;
• lemu mai zaki;
• Bishiyoyi
• innabi
• ceri plum.

A cikin ruwan 'ya'yan itace, saboda yawan fasahar samarwa, ana bayyana abun cikin fiber a cikin ƙananan kashi (kusan 0.2), mafi yawan duka a cikin ruwan tumatir - 0.8%. Tare da ruwan 'ya'yan itace tare da ƙari na ɓangaren litattafan almara, abubuwa sun fi kyau - fiber na abinci a cikinsu ya kai 1.2%. Amma a kowane hali, ruwan 'ya'yan itace ba zai iya zama tushen tushen fiber ba.

Kwayoyi, tsaba da mai

Babu fure mai yawa a cikin kwayoyi kamar yadda aka saba tunani - daga 2 (cashews) zuwa 12% (almon). Da aka ba su babban adadin kuzari (kusan 600 kcal), ba zai yuwu a sami isasshen ƙwayoyin firam daga gare su ba.

Akwai fiber 5% a cikin ƙwayoyin sunflower, amma babu cellulose a cikin kowane kayan lambu, duk yana kasancewa a cikin sharar ƙasa - ƙwayar mai.

Kayan dabbobi

Milk da samfuransa, ƙwai, nama, cin ƙwaya da kifi ba su da fiber, saboda haka yana da kyau a bi amfani da su a abinci tare da kayan lambu.

Chart ɗin Abinci na Fiber

Jerin samfuran samfuran bayanai tare da abun ciki na adadin kuzari, fiber da carbohydrates a cikinsu:

Amfani da Ingantacce

Kowace rana, daga 20 zuwa 40 g na fiber ya kamata a haɗa shi cikin abincin da ya girma.

Ko jikin ya samu isasshen zaren za a iya tantance ta da sauƙin motsi. Idan ana cire filayen a kullun ba tare da dabaru ba irin na laxatives ko prunes, akwai isasshen zaren firam a cikin abincin. Abinci ba tare da adadin da ya dace na fiber ba na iya kwance a cikin hanji fiye da kwana 3.

Yadda ake ƙara yawan cin abincin fiber

Yadda za a canza abincin domin a samu isasshen zaren a ciki:

1. Kula da irin abincin da ake ci a teburin ka. Bayar da fifiko ga halitta, kar a sayi samfuran da aka gama.
2. Rage lokacin jinya don abinci mai cike da fiber.
3. Sha akalla lita 1.5 na ruwa a rana. Mutanen da ke da nauyi mai nauyin ruwa suna buƙatar ƙari. Ofarfin ruwan da aka cinye kowace rana = nauyi x 30 ml.
4. Don abubuwan ciye-ciye masu ciwon sukari, yi amfani da duka, 'ya'yan itatuwa marasa ma'ana, ba kayan zaki ba.
5. Cika abincinka da zaren abinciki a hankali, sama da mako biyu, domin narkewar abinci ya samu lokacin da zai dace da canje-canje.
6. Ka sa ya zama al'ada ka koyaushe kasancewa da sabo kayan lambu a cikin firiji kuma a ƙalla akalla salatin 2 a rana daga gare su.
7. Kada kuyi amfani da fenti don ɗanɗano abincin da yake cikin fiber, saboda wannan yana ƙaruwa da sakamako.
8. Bincika idan kun fara cinye karin carbohydrates bayan canza abin da kuke ci. Auna suga sukarin jininka akai-akai sannan kuma duba sauran hanyoyin da za'a bi don biyan diyya.

Tsarin Rage nauyi

Cika jijiyar ciki da kumburi a ciki, fiber yana aiki akan masu karɓa waɗanda suke kan bangon ciki kuma suna sanar da kwakwalwa cewa akwai isasshen abinci a ciki. A lokaci guda, mutum yana jin wani yanayi na jin daɗi.

Akwai abubuwan rage cin abinci da suke amfani da wannan tasirin. Suna amfani da abinci kawai, musamman ma wadataccen fiber, ko cellulose daga kantin magani an haɗa shi da ƙananan kalori. Misali, abincin kefir - gilashin 4 na kefir suna shan maye a rana, kowannensu yana dauke da tablespoon na fiber. Ga marasa lafiya da ke fama da ciwon sukari, irin waɗannan abincin za su yiwu ne kawai tare da ƙarancin digiri na nau'in 2 da kuma ga ɗan gajeren lokaci. Idan mai ciwon sukari ya sha magani, irin wannan ƙuntatawa na abinci zai haifar da ƙin jini.

Tasirin Kiwon Lafiya na Fiber Mai Wuya

Amfani da fiber sama da al'ada ba yana nufin a lokaci guda ƙara amfanin abinci ba. Idan kullun ya wuce iyakar 50 g kowace rana, matsalolin kiwon lafiya suna iya yiwuwa, adadi mai yawa na fiber yana da lahani idan hargitsi a cikin microflora na hanji, canje-canje a cikin acidity saboda kumburi, da cututtuka.

Amfani da fiye da 50 g kowace rana yana haifar da isasshen ƙwayar abubuwan gina jiki da bitamin, yana hana shan sinadarin zinc, alli da baƙin ƙarfe. Zazzage fiber ya kawo cikas ga rushewar abinci mai mai, wanda ke nuna cewa yana hana mutum yawan bitamin mai-mai-mai, A, E, D, K.

Idan fiber a cikin abinci yana ƙaruwa da sauri, hanyoyin narkewa suna da damuwa, bloating, colic, zawo yana faruwa. Dole ne mu manta game da isasshen tsarin shan ruwa, in ba haka ba cellulose zai sami tasirin gaba ɗaya - zai haifar da maƙarƙashiya.

Masana ilimin abinci ba su bayar da shawarar daɗaɗa yawan ƙwayar zare zuwa abinci a cikin nau'in bran ko flakes na wucin gadi ba, yana da kyau don daidaita tsarin abincin ku. A cikin lafiya, abinci mai daidaita, ƙarancin fiber ba zai yiwu ba.