Abincin mai yawan fiber

Fiber wani sinadari ne wanda ake samu a tsirrai. Fiber mai cin abinci, irin wanda kuke ci, ana samunsa a cikin 'ya'yan itace, kayan marmari, da hatsi. Jikinka ba zai iya narkar da zare ba, saboda haka yana ratsa cikin hanjinka ba tare da ya shanye sosai ba. Koyaya, fiber har yanzu yana ba da fa'idodin kiwon lafiya da yawa.

Fiber mai cin abinci yana ƙara yawancin abincinku. Saboda yana sa ku ji daɗi da sauri kuma na tsawon lokaci, zai iya taimaka muku da ƙoƙari na rage nauyi ko don kiyaye ƙoshin lafiya. Ga mutanen da ke fama da ciwon sukari, zaren na taka muhimmiyar rawa wajen cimmawa da kuma kiyaye sarrafa glycemic.

Hakanan yawancin abincin fiber na iya taimakawa tare da maƙarƙashiya da gudawa. Fiber kuma na iya taimaka wajan rage cholesterol.

Sannu a hankali kara yawan fiber a cikin abincinku. Idan kuna da kumburi ko gas, tabbas kuna cin abinci da yawa kuma kuna buƙatar rage adadin zaren da kuke ci na fewan kwanaki. Sha ruwa mai yawa. Lokacin da kuka ƙara yawan fiber a cikin abincinku, ku ma kuna buƙatar samun isasshen ruwa. Rashin samun isasshen ruwa na iya sa maƙarƙashiya ta zama mafi kyau maimakon kyau. Tambayi mai ba da kiwon lafiya ko likitan abincin da ya kamata a sha a kowace rana.

Abincin da aka ba da shawarar (DRI) na manya na shekara 19 zuwa 50 yana da gram 38 a rana ga maza da kuma gram 25 a rana ga mata. Don samun karin fiber a cikin abincinku, ku ci nau'ikan abinci, kamar:

• 'Ya'yan itãcen marmari
• Kayan lambu
• Dukan hatsi

Karanta alamun abinci a hankali ka ga yawan fiber. Ana samun fiber a dabi'a a cikin abinci mai gina jiki da yawa. Idan abincinku ya daidaita, da alama baku buƙatar ƙarin fiber. Kayan hatsi gabaɗaya suna da fiber fiye da hatsi mai ladabi. Zabi abincin da ke da yawan fiber, kamar burodin alkama gaba daya da farar burodi da shinkafa ruwan kasa da farin shinkafa. Yi ƙoƙarin cin abinci waɗanda ke da ɗabi'a mai yalwar fiber. Abubuwan da ake amfani da su na fiber da abinci masu ƙarfi da filaye yawanci basa sadar da fa'idodin lafiyar su iri ɗaya kuma yana iya kara kumburi da iskar gas ..

Kayan lambu shine kyakkyawan tushen fiber. Ku ci ƙari:

• Letas, chard na Switzerland, danyen karas, da alayyafo
• M dafaffun kayan lambu, kamar bishiyar asparagus, beets, namomin kaza, turnips, da kabewa
• Dankalin dankali da dankali mai zaki da fata
• Broccoli, artichokes, squashes, da kirtani wake

Hakanan zaka iya samun ƙarin fiber ta hanyar cin abinci:

• Legumes, irin su lentils, wake wake, wake, wake, laima, da kuma chickpeas
• Kwayoyi da tsaba, kamar su sunflower seed, almond, pistachios, da pecans

'Ya'yan itãcen marmari wani kyakkyawan tushen fiber ne. Ku ci ƙari:

• Tuffa da ayaba
• Peaches da pears
• Tangerines, prunes, da 'ya'yan itace
• 'Ya'yan itacen ɓaure da sauran' ya'yan itãcen marmari
• Kiwis

Hatsi wani muhimmin tushe ne na zaren abinci. Ku ci ƙari:

• Kayan hatsi masu zafi, irin su oatmeal da farina
• Gurasa cikakke
• Brown shinkafa
• Quinoa
• Gulbi
• Babban hatsi, irin su bran, alkamar da aka yankakke, da alkama mai kumburi
• Gurasar alkama duka
• Muffins na Bran

Fiber na abinci - kulawa da kai; Maƙarƙashiya - fiber

• Tushen zare

Dahl WJ, Stewart ML. Matsayi na Kwalejin Nutrition da Dietetics: abubuwan kiwon lafiya game da fiber na abinci. J Acad Nutr Abinci. 2015; 115 (11): 1861-1870. PMID: 26514720 pubmed.ncbi.nlm.nih.gov/26514720/.

Murray MT. Maganin abinci mai gina jiki. A cikin: Pizzorno JE, Murray MT, eds. Littafin koyar da Magunguna. 5th ed. Philadelphia, PA: Elsevier; 2021: babi na 44.

Thompson M, Noel MB. Gina Jiki da Magungunan iyali. A cikin: Rakel RE, Rakel DP, eds. Littafin karatun Magungunan Iyali. 9th ed. Philadelphia, PA: Elsevier; 2016: babi na 37.

• Maƙarƙashiya a cikin jarirai da yara
• Diverticulitis
• Fiber

• Maƙarƙashiya - kula da kai
• Maƙarƙashiya - abin da za a tambayi likita
• Diverticulitis da diverticulosis - fitarwa
• Diverticulitis - abin da za a tambayi likitanka
• Yadda ake karanta alamun abinci

• Fiber mai cin abinci
• Yadda ake Rage Cholesterol da Abinci