Fiber

Fiber wani sinadari ne wanda ake samu a tsirrai. Fiber na abinci, wanda shine nau'in zaren da za ku iya ci, ana samun shi a cikin 'ya'yan itace, kayan marmari, da hatsi. Yana da muhimmin bangare na lafiyayyen abinci.

Fiber mai cin abinci yana ƙara yawancin abincinku. Saboda yana sa ka ji cike da sauri, zai iya taimakawa tare da kula da nauyi. Fiber yana taimakawa narkewa kuma yana taimakawa hana maƙarƙashiya. Wani lokaci ana amfani dashi don maganin cutar diverticulosis, ciwon sukari, da cututtukan zuciya.

Akwai nau'ikan fiber guda biyu: mai narkewa da mara narkewa.

Fiber mai narkewa yana jan ruwa kuma ya juya zuwa gel yayin narkewar abinci. Wannan yana jinkirta narkewa. Ana samun fiber mai narkewa a cikin oat bran, sha'ir, kwayoyi, iri, wake, lentil, peas, da wasu 'ya'yan itace da kayan marmari. Bincike ya nuna cewa fiber mai narkewa na rage cholesterol, wanda zai iya taimakawa wajen kare cututtukan zuciya.

Ana samun fiber mai narkewa a cikin abinci kamar su alkamar alkama, kayan lambu, da kuma hatsi. Ya bayyana don saurin wucewar abinci ta cikin ciki da hanji kuma yana daɗa yawa a cikin kujerun.

Cin abinci mai yawa a cikin ƙanƙanin lokaci na iya haifar da iskar gas ta hanji (flatulence), kumburin ciki, da ciwon ciki. Wannan matsalar yakan gushe ne da zarar kwayoyin cuta a cikin tsarin narkewar abinci sun saba da karuwar fiber. Fiberara fiber a cikin abinci a hankali, maimakon duka lokaci ɗaya, na iya taimakawa rage gas ko gudawa.

Yawan fiber zai iya tsoma baki tare da shayar ma'adinai kamar ƙarfe, tutiya, magnesium, da alli. A mafi yawan lokuta, wannan ba shine dalilin damuwa da yawa ba saboda abinci mai yawan fiber suna da wadatar ma'adinai.

A matsakaici, Amurkawa yanzu suna cin kusan gram 16 na zare a kowace rana. Shawara ga yara manya, matasa, da manya shine su ci fiber 21 zuwa 38 kowace fiber. Ananan yara ba za su iya cin wadataccen adadin kuzari don cimma wannan adadin ba, amma yana da kyau a gabatar da hatsi, 'ya'yan itacen sabo, da sauran abinci mai ƙoshin lafiya.

Don tabbatar da cewa kun sami isasshen zare, ku ci abinci iri-iri, gami da:

• Hatsi
• Bushewar wake da wake
• 'Ya'yan itãcen marmari
• Kayan lambu
• Dukan hatsi

Fiberara fiber a hankali a cikin ofan makonni kaɗan don guje wa baƙin ciki. Ruwa yana taimakawa fiber ya ratsa tsarin narkewar abinci. Sha ruwa mai yawa (kimanin gilashin ruwa 8 ko na noncaloric a rana).

Cire kwasfa daga 'ya'yan itace da kayan marmari yana rage adadin zaren da kuke samu daga abinci. Abincin mai cike da fiber yana ba da fa'idodin kiwon lafiya yayin cin ɗanyensa ko dafa shi.

Abinci - fiber; Roughage; Girma; Maƙarƙashiya - fiber

• Maƙarƙashiya - abin da za a tambayi likita
• Abincin mai yawan fiber

• Tushen zare

Hensrud DD, Heimburger DC. Hanyoyin abinci mai gina jiki tare da lafiya da cuta. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 26th ed. Philadelphia, PA: Elsevier; 2020: babi na 202.

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.

Ma'aikatar Aikin Gona ta Amurka da Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam. Jagororin Abinci ga Amurkawa, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. An sabunta Disamba 2020. Iso ga Disamba 30, 2020.