Filaye masu narkewa: menene su, menene don abinci da abinci

Wadatacce

• Menene fa'idodi
• Abinci mai wadataccen fiber mai narkewa
• Abincin abinci mai narkewa mai narkewa

Filaye masu narkewa sune nau'ikan zaren da aka samo musamman a cikin 'ya'yan itace, hatsi, kayan lambu da kayan marmari, waɗanda suke narkewa a cikin ruwa, suna yin cakuda daidaituwar viscous a cikin ciki, wanda ke ƙara jin ƙoshin abinci, yayin da abincin ya kasance a ciki na tsawon lokaci. .

Kari akan haka, zaren da ke narkewa na taimakawa hana maƙarƙashiya, yayin da suke tsotse ruwa a cikin kujerun, shayar dasu da sanya su laushi, sauƙaƙa hanyar wucewarsu ta hanji da fitarwa.

Abubuwan abinci suna ɗauke da zaren narkewa da mara narkewa, duk da haka, abin da ya bambanta shi ne adadin da suka ƙunsa kowane nau'in, don haka yana da mahimmanci a banbanta abinci da kuma yin daidaitaccen abinci.

Menene fa'idodi

Fa'idodin zaren narkewa sun haɗa da:

1. Rage ci abinci, saboda suna samar da gel na viscous kuma suna dadewa a cikin ciki, suna kara jin daɗin satiety da haɓaka ƙimar nauyi;
2. Inganta aikin hanji, yayin da suke shayar da kek din dajin, suna da amfani ga gudawa da maƙarƙashiya;
3. Rage cholesterol na LDL, duka cholesterol da triglycerides, saboda sun rage yawan shan kitse daga abinci, suna kara fitar da bile acid kuma, idan kwayoyin cuta suka narke a hanjin cikin hanji, suna samar da gajerun sinadarai masu dauke da sarkar, suna hana hada sinadarin cholesterol a hanta;
4. Rage yawan shan glucose daga abinci, saboda lokacin da ake yin gel a cikin ciki, an jinkirta shigar da abinci mai gina jiki a cikin karamar hanji, yana rage shakar glucose da mai, yana da kyau kwarai ga mutanen da ke da cutar pre-diabetes da ciwon sukari;
5. Rage haɗarin ciwo na rayuwa da kuma guje wa cututtuka irin su cututtukan hanji, cututtukan Crohn ko ulcerative colitis;
6. Rage bayyanar pimples, wanda ke sa fata ta zama kyakkyawa, ban da inganta kawar da gubobi daga jiki;
7. Yana aiki azaman abinci ga ƙwayoyin cuta hanji, aiki a matsayin prebiotics.

Filaye masu narkewa cikin sauƙin sauƙin ƙwayoyin cuta, wanda ke daidaita pH sabili da haka yana hana jujjuyawar ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin cuta zuwa mahaɗan na biyu tare da aikin cututtukan ƙwayoyin cuta, don haka an yi imanin cewa irin wannan zaren na iya kare kansa daga ci gaba da ciwon kansa.

Abinci mai wadataccen fiber mai narkewa

Ana samun fiber mai narkewa galibi a cikin fruitsa fruitsan itace da kayan marmari, amma kuma ana iya samun sa a wasu hatsi. Tebur mai zuwa yana nuna yawan fiber a wasu abinci:

Abun ciki da mataki na danko na zaren zai dogara ne da matakin balaga na kayan lambu. Don haka, mafi girma, mafi girman adadin wasu nau'ikan fiber mai narkewa, kamar cellulose da lignin, yayin rage abun cikin wani nau'in fiber mai narkewa, pectin.

Adadin yawan zaren abincin da ake cinyewa a kowace rana ya zama kusan 25G, a cewar Hukumar Lafiya ta Duniya (WHO), kuma adadin adadin zaren da zai narke ya zama gram 6.

Abincin abinci mai narkewa mai narkewa

Ana iya amfani da kari na fiber a yayin da ba zai yuwu a cinye adadin fiber da ake buƙata kowace rana kuma a sami fa'idodi iri ɗaya ba. Wasu misalan sune Benefiber, Fiber Mais da Movidil.

Ana iya samun waɗannan zaren a cikin kawunansu da na hoda, waɗanda za a iya tsarma cikin ruwa, shayi, madara ko ruwan 'ya'yan itace na halitta, misali.