Hanyoyi 16 Masu Sauƙi don Cin Farin Fiber

Wadatacce

• 1. Ku ci Maɓuɓɓugan Abincin Abinci gabaɗaya
• 2. Haɗa Kayan lambu a cikin Abincin, kuma ku ci su da farko
• 3. Ku ci Gulbi
• 4. Abun ciye-ciye akan 'Ya'yan itace
• 5. Zaba Cikakken hatsi akan Tataccen hatsi
• 6. aauki Suparin Fiber
• 7. Ku ci Chia Tsaba
• 8. Ku Cinye Frua Fruan anda Fruan itace da Kayan anda Vega, Ba Ruwan anda Vega ba
• 9. Ku ci Avocados
• 10. Abun ciye-ciye a Goro da Tsaba, ko kari a girke-girke
• 11. Yin Gasa da Fulawa mai Fiber
• 12. Ku ci Berry
• 13. Para da Lega ofan Legawan Legumes a cikin Abincin ku
• 14. Barin Bare / Fata a jikin Tuffa, Cucumber da Dankali Mai Dadi
• 15. Karanta Lissafi don Zabar Abinci mai yawan fiber
• 16. Ku ci Abinci Mai-Fiber A Kowane Lokacin Abinci
• Dauki Sakon Gida

Samun isasshen zaren yana da mahimmanci ga lafiyar ku.

Na ɗaya, zai iya rage maƙarƙashiya kuma zai taimaka tare da rage nauyi da kiyaye shi.

Hakanan yana iya rage matakan cholesterol, da haɗarin cutar sukari da cututtukan zuciya.

Wannan na iya kasancewa saboda wasu nau'ikan fiber sune prebiotic, ma'ana suna inganta ƙwayoyin cuta masu ƙoshin lafiya.

Amma duk da haka yawancin mutane basa samun isasshen zare.

Cibiyar Magunguna ta bada shawarar gram 38 kowace rana ga maza da kuma gram 25 na mata.

Amurkawa suna matsakaita kusan gram 16 na zare a rana, wanda shine kusan rabin adadin da aka ba da shawara (1).

Anan akwai hanyoyi 16 da zaku iya ƙara ƙarin fiber a cikin abincinku.

1. Ku ci Maɓuɓɓugan Abincin Abinci gabaɗaya

Fiber wani nau'in carbi ne da ake samu a cikin abinci mai tushen tsire-tsire.

Duk da yake yawancin carbs sun faɗi cikin sukari, zaren ya zauna daram yayin da yake ratsa tsarin narkewar abincinku. Cin fiber tare da sauran carbs yana taimaka maka jin cikakke na dogon lokaci.

Hakanan yana jinkirta lokacin da yake ɗaukar carbs mai narkewa don shiga cikin jinin ku. Wannan yana taimakawa wajen daidaita matakan sukarin jininka.

Dukkanin abincin carb gabaɗaya yana ɗauke da zare. Waɗannan sun haɗa da 'ya'yan itace, kayan lambu mai laushi, hatsi da hatsi.

Zaɓin abinci gabaɗaya yana tabbatar da samun carbi wanda ke da fiber. Zaɓi nau'ikan wake, hatsi cikakke, 'ya'yan itatuwa da kayan marmari.

2. Haɗa Kayan lambu a cikin Abincin, kuma ku ci su da farko

Saboda dalilai da yawa, ya kamata ku ci kayan lambu da yawa. Abu daya shine, sun rage haɗarin cututtukan cututtuka da yawa.

Kayan lambu marasa natsuwa suna da ƙananan kalori kuma suna da yawan abinci mai gina jiki, gami da fiber.

Cin kayan lambu kafin Abincin shine kyakkyawan dabarun cin yawancin su.

A cikin wani binciken, mata da aka ba salati kafin cin abinci sun ci kayan lambu fiye da 23% fiye da waɗanda aka ba salatin a abincin da kanta ().

Cin salad ko miyan ganye kafin cin abinci shima an alakanta shi da cin kalori kadan yayin cin abinci ().

Cin kayan lambu kafin cin abinci na iya ƙara yawan fiber ɗin ku. Kayan marmari mara tsayayyen zabi ne mai karancin kalori, mai babban zare.

3. Ku ci Gulbi

Popcorn yana ɗaya daga cikin mafi kyawun abincin abun ciye-ciye a kusa.

Wancan ne saboda ainihin ainihin hatsi ne, yana ba da fiber na fiber huɗu a cikin oza (gram 28). Wannan kofi uku na popcorn mai iska (4).

Ga mafi kyawu popcorn, iska ta buga shi ko dai a cikin jakar takarda mai ruwan kasa a cikin microwave ko kuma a cikin mawallafin iska.

Gwanin popcorn mai iska ya ba da gram na fiber a kowane kofi. Yana da abinci mai ɗanɗano wanda shima lafiyayyen hatsi ne.

4. Abun ciye-ciye akan 'Ya'yan itace

Piecesayan ofa fruitan itace daban-daban, kamar su apple ko pear, suna yin babban abun ciye-ciye saboda suna da daɗi kuma ana ɗauke su.

Duk 'ya'yan itace suna ba da fiber, kodayake wasu suna da mahimmanci fiye da wasu.

Misali, karamin pear yana da fiber na gram biyar, yayin da kofin kankana yana da gram ɗaya (5, 6).

Berries da apples wasu 'ya'yan itace ne masu girman fiber.

Fiber daga ‘ya’yan itace na iya inganta cikakke, musamman idan an haɗa shi da abinci wanda ya ƙunshi mai da / ko furotin, kamar su man goro ko cuku.

'Ya'yan itãcen marmari abinci ne mai kyau. 'Ya'yan itacen fiber masu yawa sun hada da pears, apples and berries.

5. Zaba Cikakken hatsi akan Tataccen hatsi

Ana sarrafa dukkan hatsi kaɗan, yana barin dukan hatsin ba cikakke.

Sabanin haka, an cire hatsin da aka tace daga ƙwayarsu mai ɗauke da bitamin da ƙoshin mai yalwar fiber.

Wannan ya sa hatsi ya daɗe amma kuma yana ɗauke da ɓangarorin da ke da ƙoshin gaske, yana barin ƙwaya mai saurin ɗaukewa.

Sauya hatsi mai ladabi a cikin abincinku tare da nau'ikan hatsi. Baya ga oatmeal ko launin ruwan kasa shinkafa, gwada:

• Amaranth.
• Sha'ir.
• Buckwheat.
• Bulgur alkama
• Farro.
• Freekeh.
• Gero.
• Quinoa.
• 'Ya'yan alkama.

Cikakken hatsi yana da ƙwaya da ƙwaya da ƙwayar cuta, suna mai da su wadatuwa fiye da waɗanda aka gyara.

6. aauki Suparin Fiber

Zai fi kyau don samun abincinku, gami da zare, daga abinci. Amma idan yawan abincin da kuke amfani da shi na fiber bai da yawa, zaku iya la'akari da shan kari.

Wasu nau'ikan abubuwan kari suna da bincike don dawo dasu.

• Guar fiber: A matsayin ƙarin, ƙwayar guar na iya inganta ƙima da rage yawan cin abincin kalori. Hakanan ana amfani dashi a cikin abincin da aka sarrafa don inganta rubutu ().
• Sabunta: Wannan shine maɓallin maɓallin keɓaɓɓu a cikin Metamucil, sanannen fiberarin fiber wanda ake amfani dashi don yaƙar maƙarƙashiya. A cikin binciken daya, an nuna psyllium don rage yunwa tsakanin abinci (8).
• Glucomannan: Ana saka wannan zaren a wasu kayayyakin kiwo mai mai mai dan kara inganta kyawu, kuma shi ne babban sinadarin da ba shi da calorie shirataki noodles. A matsayin kari, yana kara girma kuma yana rage ci ().
• β-glucans: Irin wannan zaren ana samun shi a cikin hatsi da sha'ir. Yana daɗaɗɗa a cikin hanji kuma yana aiki azaman prebiotic don tallafawa ƙarancin ƙwayoyin cuta waɗanda ke rayuwa a can (10).

Koyaya, kari yana da manyan rashi biyu.

Na farko, zasu iya haifar da rashin jin daɗin ciki da kumburin ciki. Don rage wannan, gabatar da ƙwayar fiber a hankali kuma sha ruwa da yawa.

Abu na biyu, waɗannan kari na iya tsoma baki tare da shawar wasu magunguna, don haka ɗauki meds ɗinka aƙalla sa'a kafin ko awanni 4 bayan ƙarin.

Akwai abubuwa da yawa masu gamsarwa akan fiber. Koyaya, mai yiwuwa baku buƙatar kari idan kun ci abinci iri iri na kayan abinci.

7. Ku ci Chia Tsaba

Chia tsaba sune gidajen abinci mai gina jiki.

Suna bayar da omega-3 acid mai, furotin, bitamin da kuma ma'adanai, da kuma gram 11 na zare da oda (11).

Waɗannan ƙananan tsaba suna gel a cikin ruwa kuma sune fiber mai narkewa kashi 95%.

Fiber mara narkewa yana taimakawa ci gaba da narkewar abincinka kuma yana da mahimmanci ga lafiyar hanji. Hakanan yana da nasaba da ƙananan haɗarin ciwon sukari.

Sauran nau'ikan tsaba - flax, sesame da hemp, alal misali - suna da bayanan martaba iri ɗaya kuma zaɓi ne mai kyau.

'Ya'yan Chia suna ba da fiber wanda ba shi narkewa, wanda ke inganta narkewar abinci na yau da kullun kuma yana iya rage haɗarin ciwon sukari.

8. Ku Cinye Frua Fruan anda Fruan itace da Kayan anda Vega, Ba Ruwan anda Vega ba

Masu goyon bayan shan ruwan suna cewa ruwan 'ya'yan itace - musamman ruwan' ya'yan itace mai matse sanyi - hanya ce mai kyau don sanya kayan lambu da yawa a cikin abincinku.

Lallai, ruwan 'ya'yan itace na iya samun yawancin ƙwayoyin cuta.

Duk da haka har ma ba a shafa shi ba, ruwan sanyi da aka matse an cire shi da zare, ana barin yawan ƙwayoyin carbi, musamman na sikari.

Duk da yake ruwan 'ya'yan itace ba su da sukari fiye da ruwan' ya'yan itace, amma suna da ƙarancin zare fiye da yadda kuke samu daga cin kayan lambu.

Cin 'ya'yan itace da kayan marmari a cikin tsari gabaɗaya, maimakon ruwan' ya'yan itace, yana tabbatar da cewa kun sami ƙarin zare da ƙaran sukari.

9. Ku ci Avocados

Avocados 'ya'yan itace ne masu matukar ban sha'awa.

Kirim mai laushi, koren nama ba mai wadatacce bane kawai cikin ƙoshin lafiya, mai ƙumshi mai ƙanshi - an kuma cika shi da zare.

A zahiri, rabin avocado yana samar da fiber na gram biyar ().

Avocados an danganta shi da ingantaccen lafiyar zuciya, da kuma ƙimar ingantaccen abinci da abinci mai gina jiki ().

Zaka iya amfani da avocado a madadin bota, ko amfani dashi don salads da sauran jita-jita.

Avocados suna da wadataccen ƙwayoyi da fiber. Sun kasance madaidaicin madadin sauran nau'ikan mai mai yawa.

10. Abun ciye-ciye a Goro da Tsaba, ko kari a girke-girke

Kwayoyi da iri suna samar da furotin, kitse da fiber.

Ounayan almond yana da fiber na gram uku. Har ila yau, suna da yawan ƙwayoyi masu ƙarancin abinci, magnesium da bitamin E (14).

Abin da ya fi haka, kwayoyi da tsaba iri iri ne. Sun kasance masu natsuwa kuma suna da wadataccen abinci mai gina jiki, yana sanya su kayan ciye-ciye masu kyau waɗanda zasu samu a hannu.

Hakanan zaka iya amfani dasu a girke-girke don ƙara ƙarin abinci mai gina jiki da zare a abincinku.

Tsaba da kwayoyi suna samar da furotin, lafiyayyen kitse da zare. Sun dace da abun ciye-ciye ko ƙara girke-girke.

11. Yin Gasa da Fulawa mai Fiber

Lokacin da yin burodi, zaɓi gari wanda zai ƙara ƙarin abinci mai kyau ga muffins, gurasa da sauran kayan da aka toya.

Zaka iya sauya farin fure da garin alkama irin na alkama. Wannan fulawar mai kyau tana da ninkin fiber sau uku na farin gari (15, 16).

Wasu madadin fulawa sun fi wadatar fiber.

Misali, oza na garin kwakwa yana da fiber na giram goma sha ɗaya, yayin da adadin adadin waken soyayyar yana da gram biyar (17, 18).

Sauran filayen da ba alkama ba suna da gram uku na zare a cikin oza - daidai yake da garin alkama duka. Wadannan sun hada da almond, hazelnut, chickpea, buckwheat da garin sha'ir (19, 20, 21, 22).

Sauya gari mai ma'ana tare da madadin. Wadannan sun hada da garin alkama da na fure da aka yi da kwayoyi, kwakwa da sauran hatsi.

12. Ku ci Berry

Berries tare da tsaba suna daga cikin fruitsa fruitsan itace mafi fiberan itace.

Don mafi yawan fiber, zaɓi raspberries ko baƙar fata a gram 8 a kofi. Sauran zabi masu kyau sune strawberries (gram 3) da blueberries (gram 4) (23, 24, 25, 26).

Berries kuma suna da ƙarancin sukari fiye da sauran 'ya'yan itatuwa.

Berriesara 'ya'yan itace zuwa hatsi da salads, ko haɗa su da yogurt don ƙoshin lafiya. Daskararre da sabo ne berries daidai suke da lafiya.

Berries suna daga cikin mafi yawan fiber, ƙananan fruitsa fruitsan itacen sikari. Yi amfani da su sabo ko daskararre.

13. Para da Lega ofan Legawan Legumes a cikin Abincin ku

Legumes - wanda shine, wake, busasshiyar wake da kayan lambu - wani muhimmin ɓangare ne na yawancin abincin gargajiya.

Suna da wadataccen fiber, da furotin, carbi, bitamin da kuma ma'adanai.

A zahiri, kofi na dafaffen wake zai iya isar da har zuwa 75% na bukatun fiber na yau da kullun (27).

Sauya nama tare da hatsi a cikin 'yan abinci a kowane mako yana da alaƙa da ƙaruwar rayuwa da raguwar haɗarin cututtuka da yawa na yau da kullun. Kyakkyawan tasirin su akan gut microbiome na iya zama wani ɓangare ke da alhakin waɗannan fa'idodin ().

Akwai hanyoyi da yawa don ƙara yawan cin ganyaye:

• Yi amfani da hummus da sauran wake.
• Masara mashed ko wake duka a cikin abincin naman sa.
• Manyan salati tare da dafaffen wake ko doya.

Wake abinci ne mai gina jiki wanda ƙila ya rage haɗarin kamuwa da cuta. Suna samar da furotin da yawan zare.

14. Barin Bare / Fata a jikin Tuffa, Cucumber da Dankali Mai Dadi

Lokacin da kuka bare 'ya'yan itatuwa da kayan marmari, galibi kuna cire rabin zaren.

Misali, karamin apple yana da fiber na gram 4, amma baƙon da aka bare yana da gram 2 kawai (29, 30).

Hakanan, karamin dankalin turawa yana da fiber na gram 4, biyu daga ciki suna daga fata (31, 32).

Duk da yake kokwamba ba ta da yawa a cikin fiber, kokwamba ɗaya tana da fiber na gram 2 kuma rabin wannan yana cikin bawo (33, 34).

Nau'in zaren da ake samu a cikin bawon fruitsa fruitsan itace da kayan marmari galibi ba shi narkewa.

Bawon 'ya'yan itace da kayan lambu suna da yalwar fiber. Bawo yana ba da roughage da ake buƙata don narkar da lafiya da hana maƙarƙashiya.

15. Karanta Lissafi don Zabar Abinci mai yawan fiber

Dukan abinci na tsire-tsire shine hanya mafi kyau don samun fiber. Koyaya, idan zaku ci abincin da aka sarrafa, ƙila ku zaɓi kayan da suke da wadataccen fiber.

Wasu abinci - gami da yogurt, sandunan granola, hatsi da miya - suna da ƙwayoyi masu aiki a ciki.

Ana cire waɗannan daga asalin halitta sannan kuma ƙara su zuwa abinci azaman kari.

Sunaye gama gari waɗanda zaku iya nema akan alamun abinci sune inulin da polydextrose.

Hakanan, karanta lakabin abinci mai gina jiki don ganin yawan gram na zaren da suke cikin hidimtawa. Fiye da giram 2.5 a kowane aiki ana ɗaukarsa kyakkyawan tushe, kuma gram 5 ko sama da haka suna da kyau.

Lokacin cinikin abincin da aka sarrafa, bincika jerin abubuwan haɗin don fiber. Hakanan, bincika lakabin abinci mai gina jiki don gram ɗin zaren a kowane aiki.

16. Ku ci Abinci Mai-Fiber A Kowane Lokacin Abinci

Yada abincin ku na fiber a cikin yini. Mayar da hankali kan cin abinci mai-fiber a kowane abinci, gami da ciye-ciye.

Ga misalin yadda za a zabi manyan fiber a cikin yini:

• Karin kumallo: Zaba hatsi mai babban fiber ko oatmeal kuma ƙara 'ya'yan itace da tsaba.
• Abun ciye-ciye: Haɗa ɗanyen kayan lambu tare da tsumman wake ko 'ya'yan itace mara ɗanɗa tare da man shanu.
• Abincin rana: Yi salati. Idan kayi sandwich, zabi gurasar gurasa 100% cikakke.
• Abincin dare: Beansara wake da sauran kayan lambu a cikin kayan kwalliya da stews. Gwada nau'ikan dafaffun hatsi da yawa.

Ciki har da abinci mafi zaƙi a kowane abinci shine hanya mai sauƙi don ƙara yawan abincin ku.

Dauki Sakon Gida

Fiber yana da mahimmanci mahimmanci ga lafiyar ku.

Ta hanyar yin amfani da wasu dabarun da muka ambata a sama, zaku iya ƙara yawan fiber ɗinku zuwa mafi kyau duka.

Ari game da zare:

22 Babban Abincin da Ya Kamata Ku Ci
• Fiber Na Iya Taimaka Maka Ka Rage Kiba, Amma Nau'in Musamman
• Me yasa Fiber yake da kyau a Gare ka? Gaskiya mai rikitarwa
• Kyakkyawan Fiber, Fiber mara kyau - Yadda nau'ikan Iri Ya Shafe Ka