Abinci mai wadataccen fiber da kuma manyan fa'idoji 6 na lafiya

Wadatacce

• Fa'idodin fiber
• Jerin abinci mai yawan fiber
• Nau'o'in fiber
• Mai narkewa zaruruwa
• Filaye marasa narkewa
• Yawan filoli a kowace rana

Fibers sune mahaɗan asalin tsirrai waɗanda jiki baya narkewa kuma ana iya samunsu a cikin wasu abinci kamar fruitsa fruitsan itace, kayan lambu, hatsi da hatsi, misali. Amfani da fiber a cikin abinci yana da mahimmanci don kiyaye lafiyar hanji, yaƙi da kuma hana cututtuka irin su maƙarƙashiya, kiba da ciwon sukari.

Akwai nau'ikan fiber iri biyu, mai narkewa da mara narkewa, kuma yawancin abinci suna ɗauke da nau'ikan fiber iri biyu, duk da haka kowannensu yana da fa'idodi daban-daban ga jiki. Shawarwarin fiber na yau da kullun ga manya shine tsakanin 25 zuwa 38 gram.

Fa'idodin fiber

Gabaɗaya, fa'idodin lafiyar fiber sune:

1. Fadan maƙarƙashiya, saboda suna hanzarta wucewa ta hanji da kuma kara yawan najasa da saukake kawar dashi, musamman idan aka cinye su tare da wadataccen ruwa.
2. Theara jin ƙoshin lafiya, tun da yake ba su narkewa ba, suna ƙirƙirar wani nau'in gel a cikin ciki, yana taimakawa rage adadin kuzari da ke haɗuwa da kuma son rarar nauyi;
3. Taimaka daidaita matakan sukarin jini, saboda yawan shan carbohydrates a matakin hanji yana da hankali, yana haifar da glucose ya karu a hankali da kuma insulin don daidaita matakansa a cikin jini;
4. Rage matakan cholesterol da triglyceridesaboda zaren suna iya rage shan kitse da cholesterol a matakin hanji, wanda ke haifar musu da rage karfinsu a jiki cikin dogon lokaci;
5. Cire gubobi da aka samo a cikin hanji, ta hanyar najasa, da kuma sarrafawa da kuma daidaita PH a cikin hanji;
6. Kula da lafiyar ƙwayar fure da tsarin ciki, yayin da suke zama abinci ga kwayoyin cutar masu amfani wadanda suke cikin hanjinsu. Baya ga inganta lafiyar microbiota na hanji, zaren suna rage kumburi, kara garkuwar jiki da hana samuwar cututtukan hanji.

Don samun duk fa'idodin fiber, ya zama dole a ci abinci mai yalwar fiber kowace rana tare da duk manyan abinci da abinci. Yana da mahimmanci a ambaci cewa yayin cin abinci mai wadataccen fiber, ya zama dole a ƙara yawan shan ruwa, tunda ruwa yana shayar da zaren kuma yana shafa man hanji, yana sauƙaƙa kawar da najasa da inganta maƙarƙashiya.

Jerin abinci mai yawan fiber

Tebur mai zuwa yana nuna abincin da yafi wadataccen fiber da kuma waɗanne irin yawa suke dashi:

Nau'o'in fiber

Za'a iya sanya bakin zaren abinci a matsayin mai narkewa ko rashin narkewa, babban bambancin dake tsakanin su shine cewa fiber mai narkewa yana narkewa cikin ruwa, yayin da fiber ɗin da ba zai narke ba. Kowannensu yana da babbar fa'idarsa.

Mai narkewa zaruruwa

Filaye masu narkewa suna narkewa a cikin ruwa suna samar da gel, don haka sai su daɗe a cikin ciki da ƙananan hanji, don haka yana ba da jin daɗin ƙoshin lafiya, daidaita tsarin sukarin jini da rage cholesterol.

Bugu da kari, zaren da ke narkewa suna narkewa kuma suna shafar wasu kwayoyin cuta masu kyau wadanda suke cikin hanji, wanda ke taimakawa wajen kiyaye lafiyar hanji da rage kumburi, hana bayyanar cututtukan ciki, kamar cututtukan Crohn, ulcerative colitis da hanji mai saurin tashi. hana ciwon daji na fata, kuma saboda haka ana iya ɗaukar shi azaman prebiotic.

Wasu zaren narkewa sune pectin da inulin, alal misali, ana iya samunsu a cikin abinci kamar su 'ya'yan itace, kayan marmari, hatsi da abinci wanda ya ƙunshi hatsi, ƙwayar alkama, sha'ir da hatsin rai. Duba ƙarin game da abinci mai wadataccen fiber mai narkewa.

Filaye marasa narkewa

Filayen da basa narkewa basa narkewa a ruwa kuma kumburinsu a cikin microbiota na hanji ya iyakance, don haka idan suka isa babban hanji, sai su hanzarta wucewar hanji tunda yana kara karfin najasa kuma yana aiki kamar na laxative na halitta, yana hana faruwar matsaloli kamar maƙarƙashiya, basur da kumburi a matakin hanji. Sun kuma fi son kawar da kayayyakin mai guba da aka samar a matakin hanji.

Wasu zaren da basa narkewa sune cellulose da lignin, misali, wanda akasari ana samunsa a cikin hatsi gaba daya, musamman almond a cikin kwasfa, chia da tsaba linke, kwayoyi, zabibi da kuma cikin kwasfa na 'ya'yan itatuwa da kayan marmari. Duba sauran abinci inda za'a iya samun zaren igiya mara narkewa.

Yawan filoli a kowace rana

Wata nasiha don kara yawan amfani da fiber a cikin abincin shine a hada da danyen abinci da kuma shinge, musamman 'ya'yan itatuwa da kayan marmari, har da hatsi, iri da kuma hatsi gaba daya, a guji tsaftataccen abinci kamar garin masara, garin alkama da shinkafa Fari.

Dangane da Cibiyar Nutrition da Dietetics, shawarwarin fiber na yau da kullun sun bambanta da shekaru da jima'i, kamar yadda teburin da ke gaba:

Lokacin da wani dalili ba zai yiwu a sha yawan adadin zaren a kowace rana ta hanyar abinci ba, akwai wasu kari waɗanda za'a iya siyan su a shagunan sayar da magani, shagunan abinci na kiwon lafiya ko shagunan yanar gizo a cikin kwali ko foda wanda yake da fa'idodi iri ɗaya kamar na fiber a cikin abinci.