Ku ci Dama: Abincin Abinci Mai Kyau

Wadatacce

• Ƙara kayan abinci na gefen kayan lambu masu daɗi da gina jiki ga lafiyar zuciyar ku.
• "Kayan lambu suna ɗanɗano blah lokacin da na sanya su da kaina a gida."
• Shawarwarin Abincin Lafiya don Gamsar Da Abinci Mai Sauki Mai Sauƙi
• Sau nawa kuka faɗi wannan? "Da a ce ina da lokacin da zan dafa abinci mai ƙoshin lafiya, amma ɗaukar kayan abinci shine kawai abin da ke aiki tare da jadawalin mahaukaci na."
• Abincin Abinci Mai Kyau don Yara
• Kuna son cin abinci lafiya. Da gaske, kuna yi, amma kuna ƙarewa kuna cewa, "Ba zan iya taimakawa cin alewa da kwakwalwan kwamfuta ba. Na ajiye shi a kusa da yara na."
• Rage cin abinci mai lafiya na zuciyar ku da gishiri mai yawa? Duba Siffar ta shawarwarin abinci mai gina jiki don ƙarancin abincin kalori mai ƙarancin gishiri wanda ke warkar da wannan sha'awar.
• Kun san cewa 'ya'yan itatuwa da kayan marmari sune mahimman abubuwan da ke cikin zuciyar ku lafiya abinci, amma suna yin muni kafin ku sami damar cin su. Me ke faruwa?
• Ina bukatan cakulan !!! Idan za ku iya danganta da ji, gano yadda ƙarancin kalori mai ɗanɗano mai daɗi zai iya dacewa da cikakkiyar lafiyar ku.
• Cikakken cakulan ita ce hanyar tafiya a duk lokacin da kuke son ƙarancin kalori mai daɗi.
• "Ni jimlar carb junkie ce." Idan wannan ya saba, zaku so waɗannan gaskiyar game da carbs masu lafiya da sunadarai da yadda suke dacewa da ingantaccen abincin ku.
• Kun san kifi yana da kyau ga daidaitaccen zuciyar ku mai lafiya, amma har yanzu ba ku sami wasu girke -girke na kifin da ke faranta wa ɗanɗano dandano ba.
• Girke -girke kifi lafiya:
• "Na yi jinkiri sosai da safe don shirya abincin abincin ofishin lafiya."
• "Na san yakamata in koyi yadda ake ƙara fiber a cikin abinci mai lafiya na zuciyata, amma cikina yana baci lokacin da na ci abinci mai fiber."
• Bita don

Ƙara kayan abinci na gefen kayan lambu masu daɗi da gina jiki ga lafiyar zuciyar ku.

Me ya hana ku cin abinci daidai? Wataƙila kun shagala sosai don dafa abinci (jira kawai har sai kun ji nasihohin mu don abinci mai sauƙin sauƙi!) Ko kuma ba za ku iya rayuwa ba tare da kayan zaki ba. Ko da menene dalilan ku na rashin tsayawa kan abinci mai ƙoshin lafiya, ƙwararru suna da gyara mai sauƙi.

Ba kwa buƙatar masanin abinci mai gina jiki don gaya muku cewa jikinku yana kallo kuma yana jin daɗinsa akan cin abinci mai ɗorewa na 'ya'yan itatuwa, kayan lambu, hatsi gaba ɗaya, da furotin mai ɗimbin yawa. Wannan ba wani tunani bane. Amma duk da cewa kun fi sani, wataƙila sau da yawa kuna fitowa da wasu dalilai na tsallake abinci mai lafiya don fifita waɗanda ba su da ƙoshin lafiya. (A zahiri, kashi ɗaya bisa uku na manya sun ce a koyaushe suna tsallake cin abinci mai ƙoshin lafiya don fifita waɗanda ba su da ƙoshin lafiya, a cewar binciken da Ƙungiyar Abinci ta Amurka ta yi.) Wataƙila jadawalin mahaukacinku ne, kishirwar kisa, ko hutu mai cike da kitse. kyawawan abubuwan da mahaifiyarku ta aiko gida tare da ku abin zargi ne.

Amma ga kowane cikas na cin abinci daidai, akwai ingantattun hanyoyin cin abinci mai ƙoshin lafiya. Mun tambayi masana abinci mai gina jiki don ba da shawarwarin abinci mai sauƙi don taimaka muku gano hanyar da ke tattare da matsalolin cin abinci na yau da kullun- kuma ku ba ku shawara mai amfani kan yadda za ku yi tsalle-fara shirin cin abinci mai ƙoshin lafiya da za ku so ku tsaya a kowace rana, babu uzuri. .

"Kayan lambu suna ɗanɗano blah lokacin da na sanya su da kaina a gida."

"Manyan kura -kuran da mutane ke yi lokacin da suke shirya kayan marmari suna yin girki fiye da kima," in ji Connie Guttersen, R.D., Ph.D., malami a Cibiyar Abinci ta Amurka a St. Helena, California, kuma marubucin Abincin Sonoma. Don haka ko kuna tururi, sauté, ko gasa:

1. Ka ɗan rage kaɗan akan lokacin dafa abinci na yau da kullun (kayan lambu har yanzu yakamata su sami ɗanɗano yayin cire su daga zafin rana).
2. Jefa su a cikin abin da masu dafa abinci ke kira "miya mai ƙarewa," da kakar.

Don saurin miya don faranti na gefen kayan lambu, gwada wannan vinaigrette:

1. Gasa daidai sassan man zaitun da balsamic vinegar tare da ½ teaspoon kowane daga cikin minced tafarnuwa da mustard.
2. Sanya kwanon ku tare da yayyafa almonds mai yayyafa ko tsaba na kabewa ko sabbin ganye kamar cilantro, basil, ko chives.

Na gaba, gano yadda ake yin zaɓin da ya dace lokacin ƙirƙirar abinci mai sauƙi mai sauƙi. Anan akwai zaɓin abinci mai ƙoshin lafiya don abinci mai sauƙin sauƙi.]

Shawarwarin Abincin Lafiya don Gamsar Da Abinci Mai Sauki Mai Sauƙi

Sau nawa kuka faɗi wannan? "Da a ce ina da lokacin da zan dafa abinci mai ƙoshin lafiya, amma ɗaukar kayan abinci shine kawai abin da ke aiki tare da jadawalin mahaukaci na."

Idan kun faɗi hakan sau da yawa, yi la’akari da waɗannan shawarwarin abinci mai ƙoshin lafiya waɗanda za su taimaka muku haɗa abinci mai ƙoshin lafiya a cikin abincin ku, ba tare da wahala ba:

1. Upauki abinci mai lafiya don babban karatun ku kuma ƙara ɓangarori masu sauri a gida.
   Gaskiyar abinci: A kwanakin masu cin abinci suna cin abinci, suna cinye ƙarin adadin kuzari 226 da ƙarin gram 10 na mai, a cewar wani bincike daga Jami'ar Texas a Austin.
2. Gwada wannan karkatacciyar magana: Shugaban zuwa babban kanti maimakon gidan abinci mai sauri. Za ku sami zaɓin abinci mai ƙoshin lafiya da yawa na zuciya.

Zaɓin abinci mai sauƙi mai sauƙi 1: An dafa kazar rotisserie tare da couscous na alkama na alkama na minti biyar da daskararre kayan lambu da kuke yi a gida. (Idan da gaske kuna da ɗan lokaci, ku ɗauki kayan lambu daga sandar salatin.)

Zaɓin abinci mai sauƙi mai sauƙi 2: Gurasar salmon da aka gasa daga ɓangaren kayan abinci da aka shirya tare da salatin jaka da quinoa, babban hatsin hatsi wanda ke shirye ya ci cikin mintina 15.

Zaɓin abinci mai sauƙi mai sauƙi 3: A kan tsarin abinci mai ƙoshin lafiya da neman wani abu mai sauƙi? "Gwada mirgina hatsin hatsi da miya daga tushen kayan miya (ya yi ƙasa da sodium fiye da miyar gwangwani saboda baya buƙatar gishiri a matsayin mai kiyayewa), sannan a jefa ƙarin kayan lambu ko wake gwangwani a gida," in ji Malia Curran, mai ba da shawara kan abinci mai gina jiki ga Kasuwar Abincin Gabaɗaya.

Gaskiyar abinci: Elizabeth Ward, RD, marubuciyar Jagoran Aljihu na Aljihu zuwa Sabon Pyramids na Abinci. "Suna son tattarawa a cikin kalori mai ɓoye."

Shin kai mahaifi ne mai aiki? Idan haka ne, ci gaba da karatu don nemo nasihu don nishaɗin ƙoshin lafiya ga yara.

Abincin Abinci Mai Kyau don Yara

Kuna son cin abinci lafiya. Da gaske, kuna yi, amma kuna ƙarewa kuna cewa, "Ba zan iya taimakawa cin alewa da kwakwalwan kwamfuta ba. Na ajiye shi a kusa da yara na."

Sauti hanya ma saba? Waɗannan shawarwarin abinci mai gina jiki yakamata su sa ku da dangin ku akan madaidaiciyar hanya:

Marilyn Tanner, RD, likitan likitan yara a Makarantar Medicine ta Jami'ar Washington a St. "Yaranku yakamata su ci abinci iri ɗaya masu lafiya kamar yadda kuke."

Tana ba da shawara ga iyalai da su yi jinkiri, canje -canje na yau da kullun daga waɗanda ake zargi zuwa abubuwan ciye -ciye masu lafiya (graham crackers over cookies, gasa burodi a kan na yau da kullun, madarar cakulan akan soda - gabaɗaya, kawai maye gurbin kayan ciye -ciye masu ƙoshin lafiya tare da nishaɗin ƙoshin lafiya ga yara waɗanda suka fi kyau ga ku duka.

Shawarwarin abinci mai gina jiki: Sannan lokaci -lokaci ku fita don cin abinci na gaske tare, kamar wani yanki na kek a gidan abinci ko jakar M & Ms a fina -finai. "Sake maimaita waɗannan abincin a matsayin 'wani lokacin yana bi' da kuke da su a fitowar iyali na musamman, ba abubuwan da ke cikin gida koyaushe ba," in ji ta. Kyaututtukan da ake sarrafawa, kamar fakitin kalori 100 na kukis ko sandunan alewa masu nishaɗi, na iya yin aiki ma-amma idan za ku iya tsayawa ɗaya.

Kuna sha'awar wasu ƙananan abincin kalori mai gishiri? Ci gaba!

Rage cin abinci mai lafiya na zuciyar ku da gishiri mai yawa? Duba Siffar ta shawarwarin abinci mai gina jiki don ƙarancin abincin kalori mai ƙarancin gishiri wanda ke warkar da wannan sha'awar.

Shawarwarin abinci mai gina jiki: Kada ku damu game da yayyafa gishiri da kuka saka akan dankalin da kuka gasa ko akan kwanon popcorn mai iska. Kawai yi ƙoƙarin guje wa dutsen gishiri da aka ɓoye a cikin abincin sarrafawa da gidan abinci.

Gaskiyar abinci: Gishirin da ake sarrafawa da abincin gidan abinci ya kai kusan kashi 80 cikin ɗari uku da ɗari uku na milgram na sodium matsakaicin mace ke ci kowace rana; Matsakaicin iyakar lafiyar abinci mai lafiya na zuciya shine 2,300 MG kowace rana. "Mutane suna samun sinadarin sodium a wuraren da ba sa buƙata ko ma suna so," in ji David Katz, MD, darektan Cibiyar Binciken Yale-Griffin a Jami'ar Yale.

Gaskiyar abinci: Yawan sodium zai iya haɓaka haɗarin ƙwannafi, hawan jini, har ma da bugun jini. Cokali biyu na miya salatin, alal misali, na iya samun sodium mai yawa (har zuwa 505 MG) kamar oza 3 na dankalin turawa, yayin da babban tsari na lo mein a wurin Sinawa na gida ya ƙunshi ƙima fiye da yini ɗaya!

Shawarwarin abinci mai gina jiki: Lokacin siyan siyayyun abinci masu lafiya, kwatankwacin alamomi don nemo mafi ƙanƙanta a cikin sodium - za su zama mafi kyawun zaɓi na ƙarancin kalori mai ɗanɗano don abinci mai lafiya na zuciya. "Idan kun fara nazarin alamun don zaɓar ƙananan abincin sodium kuma idan kuka yanke rabin abincin gidan abincin ku da rabi, har yanzu kuna da wuri a cikin kasafin kuɗin sodium don yayyafa ɗan gishiri akan abinci," in ji Katz. "A nan ne za ku fi jin daɗinsa."

M game da abubuwan gina jiki game da 'ya'yan itatuwa da kayan marmari? Ci gaba da karatu!

Kun san cewa 'ya'yan itatuwa da kayan marmari sune mahimman abubuwan da ke cikin zuciyar ku lafiya abinci, amma suna yin muni kafin ku sami damar cin su. Me ke faruwa?

Abincin lafiya mai kyau na abinci #1: Na farko, tabbatar kuna siyan adadin da ya dace.

Gaskiyar abinci: "Gabaɗaya, sabbin 'ya'yan itace da kayan marmari kawai suna adana kusan kwana bakwai, don haka ɗauki abin da kuke buƙata na mako guda," in ji Adel Kader, Ph.D., farfesa a fannin ilimin kimiyyar lissafi bayan girbi a Jami'ar California, Davis. .

Zuciyar lafiya Abincin Abinci #2: Ajiye 'ya'yan itatuwa da kayan marmari daidai. Ci gaba da samarwa a kan shiryayye na biyu ko na uku a cikin firiji-ko, a wasu lokuta, a cikin wani wuri mai mahimmanci a kan ɗakin dafa abinci-maimakon a cikin aljihun tebur.

Gaskiyar abinci: "Abinci a bayyane zai fara kama ido, don haka ba za su sami damar lalata ba," in ji Ward. Mangwaro, tumatir, da ayaba sun daɗe ba a sanyaya su ba. Kader ya ce "Sauran samfuran za su ci gaba da kasancewa sabo a kan firiji kamar yadda za su kasance a cikin mazugi," in ji Kader.

Tukwici mai gina jiki: Kader kuma yana ba da shawarar adana samfuran ku a cikin jakar filastik na bakin ciki da kuka samu a ɓangaren samarwa. Kader ya ce "An tsara su don sakin danshi da iskar gas wanda 'ya'yan itace da kayan marmari ke fitarwa; duka suna hanzarta lalata," in ji Kader. Kuma, tunda nau'in 'ya'yan itacen gas yana sakewa yayin da yake ci gaba da girma yana iya lalata sauran kayan lambu na makwabta, adana waɗannan lafiyayyun abinci nesa da juna. Idan wani abu ya fara juyawa, cire shi pronto ko spores fungal zai bazu zuwa sauran kayan.

Kuna so ku ci abinci mai ƙoshin lafiya - amma ba za ku iya wuce rana ba tare da wani abu mai daɗi! Duba Siffar ta gaskiyar abinci mai gina jiki game da ƙarancin kalori mai daɗi.

Ina bukatan cakulan !!! Idan za ku iya danganta da ji, gano yadda ƙarancin kalori mai ɗanɗano mai daɗi zai iya dacewa da cikakkiyar lafiyar ku.

Na farko, ga ɗan taimako mai daɗi! Idan ba za ku iya rayuwa a rana ɗaya ba tare da yin walƙiya akan wani abu mai daɗi ba, ku ji daɗin oza na cakulan duhu.

Gaskiyar abinci: An oza na cakulan duhu yana da adadin kuzari 150 kawai, maimakon abin da kuka saba da shi. "Kusan abinci ne na lafiya," in ji Katz. Yawancin bincike sun gano cewa flavonoids - nau'in antioxidant - na iya rage hawan jini da haɓaka wurare dabam dabam, abubuwa biyu waɗanda zasu iya karewa daga cututtukan zuciya kuma ana buƙatarsu a cikin abincin lafiyar zuciyar ku.

Ƙarin abubuwan gina jiki: Dark cakulan yana ba da kusan ninki biyu na antioxidants kamar nau'in madara. Abincin kawai yana alfahari da ƙarin waɗannan mahaɗan yaƙi da cutar fiye da kofuna na 1½ na blueberries (ɗaya daga cikin abinci masu ƙoshin lafiya mai wadatar antioxidant), a cewar binciken USDA.

Cikakken cakulan ita ce hanyar tafiya a duk lokacin da kuke son ƙarancin kalori mai daɗi.

Abincin cakulan kamar brownies da cakulan cakulan na iya ƙunsar cakulan duhu, amma kuma an ɗora su da man shanu da sukari, don haka ba abinci bane mai ƙoshin gaske kuma tabbas ba shine mafi kyawun hanyar samun antioxidants ba, in ji Katz.

Shawarwarin abinci mai gina jiki: Nemo mashaya cakulan da aka yi da cacao aƙalla kashi 60 cikin ɗari - mafi girman kashi, ƙaramin sukari da ya ƙunshi.

Shawarwarin abinci mai gina jiki: Ba sa son duhu cakulan? Kuna iya samun fa'idodi iri ɗaya daga koko mai zafi. Yi amfani da koko na halitta; Siffofin sarrafa Yaren mutanen Holland (waɗanda za su ce "koko da aka sarrafa tare da alkali" a cikin jerin abubuwan sinadaran) suna da ƙarancin flavonoids.

Kuna mamakin rawar da carbohydrates a cikin abinci mai lafiya? Karanta don samun cikakken bayani game da carbs masu lafiya!

"Ni jimlar carb junkie ce." Idan wannan ya saba, zaku so waɗannan gaskiyar game da carbs masu lafiya da sunadarai da yadda suke dacewa da ingantaccen abincin ku.

A matsayinta na babban abin da kwakwalwa ke samarwa, carbohydrates dole ne. Ga ƙarin bayani game da rawar da carbs masu lafiya ke yi - kuma ba sa - wasa a cikin abincin ku mai lafiya.

Gaskiyar abinci: Ward ya ce "Rage jakar jakunkuna ko kukis na iya haifar da sha'awar ƙarin carbs - kuma hakan na iya ɗaukar ƙarin fam," in ji Ward. Ingantaccen carbs mai ƙoshin lafiya wanda wataƙila kuna da (kamar burodi da kayan zaki) ba mai gamsarwa ba, don haka suna da sauƙin cin abinci. Bugu da ƙari, suna haifar da sakin insulin wanda zai iya sauke sukari na jini cikin sauri kuma ya sa ku ji yunwa da gajiya. ”

Shawarwarin abinci mai gina jiki: Ta hanyar ƙara furotin ga kowane abinci da abun ciye -ciye, za ku hana "haɗarin sukari."

Gaskiyar abinci: "Saboda ana narkar da shi sannu a hankali, furotin zai ci gaba da cika ku fiye da ingantaccen carbs, wanda yakamata ya taimaka muku rage cin abinci gaba ɗaya," in ji Ward.

Shawarwarin abinci mai gina jiki: Haɗa naman sa da kaji a cikin abincinku.

Shawarwarin abinci mai gina jiki: Idan ba mai son nama ba ne, gwada cuku gida (tare da ƙarin furotin a kowace kofi fiye da hamburger), ƙwai, kwayoyi soya, wake, da kifin gwangwani ko tuna mai haske.

Da yake magana game da tuna, karanta don ƙarin koyo game da girke -girke na kifin lafiya!

Kun san kifi yana da kyau ga daidaitaccen zuciyar ku mai lafiya, amma har yanzu ba ku sami wasu girke -girke na kifin da ke faranta wa ɗanɗano dandano ba.

Abin farin ciki, ba kowane nau'in abincin teku yana da ƙanshi mai ƙarfi ko ƙanshi ba. Anan akwai wasu nasihu da gaskiya don taimaka muku zaɓar mafi kyawun kifin bakin ku.

Shawarwarin abinci mai gina jiki: Gwada ƙananan nau'ikan kifaye a cikin girke -girke na kifaye iri -iri masu lafiya kafin rubuta abincin teku don kyau. Bayan haka, yana ɗaya daga cikin mafi kyawun abincin abinci mai ƙoshin lafiya na zuciya.

Shawarwarin abinci mai gina jiki: Wani kifin da aka gasa na awo guda huɗu yana da adadin kuzari 150 kawai kuma yana ba da furotin fiye da burger da ƙarin potassium fiye da ayaba. Kifi kuma yana ɗaya daga cikin fewan tushen albarkatun mai na omega-3 waɗanda ke taimakawa kare zuciyar ku da ƙwaƙwalwar ku.

Shawarwarin abinci mai gina jiki: "Tilapia, cod, flounder, da bass sea sun haɗu da kyau tare da sauran abubuwan dandano, don haka idan kuna son abin da aka ƙera su, akwai yuwuwar za ku so irin waɗannan nau'ikan," in ji David Pasternack, shugaba a gidan abincin abincin teku na Esca a New York City kuma co-marubucin Saurayi & Teku, littafi mai cike da girke -girke na kifin lafiya.

Girke -girke kifi lafiya:

Zaɓi 1: Shirye-shiryen kwanon rufi ɗaya: Goge kifi da man zaitun, yayyafa da gishiri da barkono, da gasa tare da sabbin ganyen ganye kamar Rosemary da faski, da tafasasshen ja dankali.

Wani zaɓi 2: Yi la'akari da haɗa kifi a matsayin wani ɓangare na tasa maimakon sanya shi babban hanya. Misali, musanya guntun kaza a cikin kwanon rufi ko jefa tuna akan babban salatin kore.

Kuna buƙatar shawara game da ra'ayoyin abincin rana na ofis? Ci gaba da karatu!

"Na yi jinkiri sosai da safe don shirya abincin abincin ofishin lafiya."

Yi la'akari da waɗannan gaskiyar abinci mai gina jiki. Suna iya canza tunanin ku!

Gaskiyar abinci: Jakar jakar fata kyakkyawan tunani ne na abincin rana saboda yana taimakawa hana ɓarkewar ɓarna kuma yana kiyaye adadin kuzari da kitse.

Gaskiyar abinci: Idan da gaske ba za ku iya samun lokacin yin ta yau da kullun ba, gwada yin ta kowane mako-kawai ku mamaye jakar abincin ku: "Na ba abokan ciniki jerin abubuwan da dole ne su sayi ranar Lahadi kuma in kawo su ofishin ranar Litinin don su iya jera abincin rana mai sauƙin aiki tare yayin ceton su da adadin kuzari da kuɗi akan abinci mai sauri ko farashin kayan masarufi, "in ji Keri Glassman, RD, masanin abinci a birnin New York. A cikin jerin kayan siyarwarta akwai waɗannan abubuwan don ra'ayoyin abincin ku na ofishin lafiya:

• akwati na fasa bututun fiber (kamar Ryvita; $ 3 a manyan kantuna);
• fewan katanga na yogurt mai ƙanƙara;
• fakiti na man shanu na gyada (gwada Justin's Organic Classic; $ 6 don 10; justinsnutbutter.com);
• da dama-daya-oce rabo na rage-mai kirtani kirtani;
• fakitin injin tuna guda ɗaya;
• jakar guda ɗaya kowacce ƙaramin jariri da tsummoki, apples and ayaba;
• karamin jakar almond ko walnuts;
• fakitoci da yawa na miyan sodium nan take.

A ƙarshe, kuna samun kanku kuna mamakin yadda ake ƙara fiber a cikin zuciyar ku lafiya abinci? Kada ku ƙara yin mamaki!

"Na san yakamata in koyi yadda ake ƙara fiber a cikin abinci mai lafiya na zuciyata, amma cikina yana baci lokacin da na ci abinci mai fiber."

Bayanan abinci mai gina jiki # 1: Babban adadin fiber na iya girgiza tsarin narkewar ku, godiya ga ƙwayoyin da ke sakin gas waɗanda ke rushe fiber a cikin hanjin ku.

Bayanan abinci mai gina jiki # 2: Joanne Slavin, Ph.D., farfesa a fannin abinci mai gina jiki a Jami'ar. Minnesota a Minneapolis.

Bayanan abinci mai gina jiki # 3: Wannan shine adadin a cikin yanka guda biyu na burodin hatsi, 1½ kofuna na strawberries, ko ¾ kopin mafi yawan hatsin fiber. "Don haka idan kuna cin kusan gram 15 na fiber kowace rana, haɓaka abincin ku zuwa 20, jira sati biyu, sannan sake sake shi zuwa 25, wanda shine adadin da aka ba da shawarar," in ji Slavin.

Bayanan abinci mai gina jiki # 4: Hanya ɗaya don guje wa rashin jin daɗi lokacin da kuka koyi yadda ake haɓaka yawan fiber ɗin ku shine sha ruwa da yawa don kiyaye abubuwan da ke motsawa ta cikin tsarin narkewar ku.

Yana da mahimmanci don yin ƙoƙarin koyan yadda ake haɓaka fiber a cikin abincin ku, musamman tsare-tsaren abinci mai ƙoshin lafiya, tunda yana iya rage matakan cholesterol kuma yana taimaka muku ci gaba da jingina saboda abincin fiber mai ƙarancin ƙarfi da cikawa. Bugu da ƙari, "akwai wasu shaidu cewa cin abinci mai yawan fiber na iya toshe kashi 1 na adadin kuzari daga jiki," in ji Slavin. "Wannan daidai yake da asarar fam 2 a kowace shekara ba tare da ƙoƙarin gaske ba."

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