Manyan Abinci 20 Maɗaukaki a Fiber mai narkewa

Wadatacce

• 1. Bakin wake
• 2. wake Lima
• 3. Brussels tsiro
• 4. Avocados
• 5. Dankali mai zaki
• 6. Broccoli
• 7. Juyawa
• 8. Pears
• 9. wake na wake
• 10. saure
• 11. Maganin ruwa
• 12. Apricot
• 13. Karas
• 14. Tuffa
• 15. Guavas
• 16. 'Ya'yan flax
• 17. 'Ya'yan sunflower
• 18. Gwangwani
• 19. Hatsi
• 20. Sha'ir
• Layin kasa

Fiber mai cin abinci shine carbohydrate a cikin tsire-tsire waɗanda jikinku ba zai iya narkewa ba.

Kodayake yana da mahimmanci ga hanjinku da cikakkiyar lafiyar ku, yawancin mutane basu isa adadin yau da kullun (RDA) na 25 da 38 gram na mata da maza, bi da bi (1,).

Dukkanin fiber mai narkewa da mara narkewa suna taimakawa ɗumbin ɗakunan ka kuma ana iya amfani dasu azaman tushen abinci don ƙwayoyin cuta masu kyau a cikin babban hanjin ka.

Fiber mai narkewa yana jan ruwa a cikin hanjin ka, wanda zai tausasa maka dagogin ka kuma yana tallafawa motsin hanji na yau da kullun.

Ba wai kawai yana taimaka muku jin cikakke da rage maƙarƙashiya ba amma yana iya rage ƙwayar cholesterol da matakan sukarin jini ().

Anan ga lafiyayyun abinci guda 20 wadanda suke cikin fiber mai narkewa.

1. Bakin wake

Baƙin wake ba babbar hanya ba ce kawai don ba abincinku abinci mai laushi amma kuma asalin ban mamaki ne.

Kofi ɗaya (gram 172) yana ɗaukar gram 15, wanda yake game da abin da matsakaita mutum ke ci a kowace rana, ko 40-60% na RDA na manya (, 4).

Baƙin wake yana ɗauke da pectin, wani nau'i ne na zaren narkewa wanda zai zama kamar ɗanko a cikin ruwa. Wannan na iya jinkirta ɓoye ciki kuma ya sa ku ji daɗi sosai, yana ba jikin ku lokaci don sha abubuwan gina jiki ().

Har ila yau, wake baƙar yana da wadataccen furotin da baƙin ƙarfe, ƙarancin adadin kuzari, kuma kusan ba shi da kitse (4).

Mai narkewa cikin fiber: Giram 5.4 a kofi uku-uku (gram 129) na dafaffun baƙar wake (6).

2. wake Lima

Wake Lima, wanda aka fi sani da wake na man shanu, manya ne, farare, mai fari-fari.

Sun fi ɗauke da carbi da furotin, kazalika da ɗan kitse.

Sun kasance mafi ƙaranci a cikin duka fiber na abinci fiye da baƙin wake, amma abun cikin su mai narkewa ya kusan zama iri ɗaya. Har ila yau wake na Lima yana dauke da sinadarin pectin mai narkewa, wanda ke hade da raguwar zafin sukarin jini bayan cin abinci ().

Danyen waken lima na da guba idan danye ne kuma ya kamata a jika a tafasa kafin a ci shi (7).

Mai narkewa cikin fiber: Giram 5.3 a kofi uku-uku (giram 128) na waken lima (6).

3. Brussels tsiro

Ana iya raba duniya zuwa masu ƙawancen tsiro na Brussels da ƙiyayya, amma duk wani ɓangare da kake, ba za a iya musun cewa wannan kayan lambu yana cike da bitamin da ma'adanai, tare da wakilai masu yaƙi da cutar kansa da yawa.

Abin da ya fi haka, tsiron Brussels shine babban tushen fiber, tare da gram 4 a kowane kofi (gram 156) (8).

Za'a iya amfani da zaren mai narkewa a cikin tsiron Brussels don ciyar da ƙwayoyin hanji mai amfani. Wadannan suna samar da bitamin K da B bitamin, tare da gajerun sarkar mai mai taimakawa gajin hanji.

Mai narkewa cikin fiber: 2 gram a kofi ɗaya (rabin gram 78) na tsiron Brussels (6).

4. Avocados

Avocados ya samo asali ne daga Meziko amma sun sami farin jini a duniya.

Haas avocados sune mafi yawan nau'in. Su ne kyakkyawan tushen ƙwayoyin mai, potassium, bitamin E, da fiber na abinci.

Daya daga avocado yana hada gram 13.5 na zaren abincin. Koyaya, daya daga cikin hidimomi - ko kashi daya bisa uku na 'ya'yan itacen - yana bayar da kimanin gram 4.5, 1.4 daga cikinsu suna narkewa (9,).

Mai wadata a cikin fiber mai narkewa da mara narkewa, avocados da gaske sun yi fice a wannan batun.

Idan aka kwatanta da sauran sanannun maɓuɓɓukan fiber, suna ƙunshe da ƙananan ƙwayoyin jiki masu ƙarancin abinci da oxalate, wanda zai iya rage shakar ma'adinai ().

Mai narkewa cikin fiber: Giram 2.1 akan rabin rabin avocado (6).

5. Dankali mai zaki

Dankali mai zaki yana dauke da sinadarin potassium, beta carotene, bitamin B, da fiber. Kashi ɗaya ne mai girman dankalin turawa mai ɗorewa sama da 400% na Reference Daily Intake (RDI) na bitamin A (12).

Menene ƙari, matsakaicin dankalin turawa ya ƙunshi kusan gram 4 na zare, kusan rabinsu mai narkewa ne (12).

Sabili da haka, dankali mai zaki na iya ba da gudummawa sosai ga yawan cin fiber.

Solution fiber na iya zama mahimmanci ga gudanar da nauyi. Mafi yawan abin da kuke ci, mafi girman sakin fitowar ƙwayoyin cuta, wanda zai iya taimaka rage ƙoshinku gabaɗaya ().

Mai narkewa cikin fiber: 1.8 gram a kofi ɗaya (rabin gram) na ɗankalin turawa mai daɗi (6).

6. Broccoli

Broccoli wani kayan lambu ne mai gicciye wanda ya tsiro sosai a lokutan sanyi. Yawanci launin kore ne mai duhu, amma kuma zaka iya samun nau'ikan shunayya.

Yana da yawa a cikin bitamin K, wanda ke taimakawa jinin ku, kuma shine kyakkyawan tushen folate, potassium, da bitamin C. Hakanan yana da abubuwan antioxidant da antiancer (14,).

Broccoli shine asalin tushen fiber na abinci, tare da gram 2.6 akan oza 3.5 (gram 100), fiye da rabi mai narkewa (14).

Yawan fiber mai narkewa a cikin broccoli na iya tallafawa lafiyar hanjinku ta hanyar ciyar da ƙwayoyin cuta masu kyau a cikin babban hanjinku. Wadannan kwayoyin suna samar da acid mai gajeren sarkar mai amfani, kamar butyrate da acetate.

Mai narkewa cikin fiber: Giram 1.5 a cikin kofi ɗaya da rabi (gram 92) na dafaffun broccoli (6).

7. Juyawa

Turnips su ne tushen kayan lambu. Manyan iri galibi ana ciyar dasu zuwa dabbobi, amma ƙananan nau'ikan sune babban ƙari ga abincinku.

Mafi yawan abinci mai gina jiki a cikin turnips shine potassium, wanda yake bi da alli da bitamin C da K (16).

Hakanan suna da kyau don haɓaka haɓakar fiber ɗinka - 1 kofin fakiti gram 5 na zare, 3.4 daga cikinsu suna narkewa (6, 16).

Mai narkewa cikin fiber: 1.7 gram a kofi daya (gram 82) na dafaffun dafa (6).

8. Pears

Pears suna da kyau kuma suna wartsakarwa kuma suna aiki azaman tushen asalin bitamin C, potassium, da kuma antioxidants iri iri ().

Abin da ya fi haka, suna da kyakkyawan tushen fiber, tare da gram 5.5 a cikin ina fruitan mediuma mediuman matsakaici. Soluble fiber yana ba da gudummawar 29% na jimlar abun ciki na fiber na pears, babban nau'in shine pectin (, 18).

Saboda yawan kayan fructose da sinadarin sorbitol, pears na iya wasu lokuta yin laxative sakamako. Idan kuna fama da cututtukan hanji (IBS), kuna iya buƙatar daidaita abincin ku ().

Mai narkewa cikin fiber: 1.5 gram a kowane pear matsakaici (6).

9. wake na wake

Yanayin su ya sanya wake koda sunan su.

Sun kasance maɓallin maɓallin keɓaɓɓen ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayoyi, ƙwayoyin cuta masu haɗari, da furotin. Su ma kusan ba su da kitse kuma sun ƙunshi wasu alli da baƙin ƙarfe (19).

Wake wake shine kyakkyawan tushen fiber mai narkewa, musamman pectin.

Koyaya, wasu mutane suna da wahalar narkar da wake. Idan haka ne a gare ku, ku fara kara yawan wake na wake a hankali don kauce wa kumburin ciki.

Mai narkewa cikin fiber: 3 gram a kofi uku-uku (gram 133) na dafaffun wake (6).

10. saure

'Ya'yan itacen ɓaure sun kasance ɗayan tsire-tsire masu girma a tarihin ɗan adam.

Suna da matukar amfani, dauke da alli, magnesium, potassium, bitamin B, da sauran abubuwan gina jiki.

Bishiyan ɓaure da busasshen ɓaure sune manyan tushen fiber mai narkewa, wanda ke jinkirta zirga zirgar abinci ta hanjin ka, yana ba da ƙarin lokaci don shayar da abinci ().

Dangane da shaidar da ta gabata, an yi amfani da busasshiyar ɓaure a matsayin maganin gida don magance maƙarƙashiyar shekaru. Yayinda wani bincike ya gano cewa itacen ɓaure ya inganta jujjuyawar hanji a cikin karnukan maƙarƙashiya, binciken ɗan adam ya rasa ().

Mai narkewa cikin fiber: 1.9 gram a kofi ɗaya na huɗu (gram 37) na ɓauren ɓaure (6).

11. Maganin ruwa

Nectarines 'ya'yan itace ne na dutse waɗanda ke girma a cikin yankuna masu dumi, masu yanayi. Suna kama da peach, amma ba su da halayyar fata mai haushi.

Sun kasance tushen asali na bitamin B, potassium, da bitamin E. Abin da ya fi haka, suna ƙunshe da abubuwa daban-daban tare da abubuwan antioxidant (22,).

Nectarine mai matsakaicin girma yana da fiber 2.4, fiye da rabinsa mai narkewa ne (6, 22).

Mai narkewa cikin fiber: 1.4 gram a matsakaiciyar sifar nectarine (6).

12. Apricot

Apricots ƙananan ne, fruitsa fruitsan itace masu zaƙi waɗanda ke zuwa launuka daga rawaya zuwa lemu, tare da jan kunni lokaci-lokaci.

Suna da ƙarancin adadin kuzari da kuma kyakkyawan tushen bitamin A da C (24).

Apricot uku suna samar da fiber na gram 2.1, yawancinsu suna narkewa (6, 24).

A cikin Asiya, an yi amfani da apricot a cikin maganin gargajiya na mutane tsawon shekaru, kuma an yi imanin cewa za su iya kare mutane daga cututtukan zuciya ().

Hakanan suna iya taimakawa narkewa. Wani bincike ya nuna cewa beraye masu cin zaren daga apricots suna da nauyi mafi girma a kan maras nauyi fiye da wadanda suka sami fiber mai narkewa shi kadai ().

Mai narkewa cikin fiber: 1.4 gram a kowace apricot 3 (6).

13. Karas

Karas shine ɗayan shahararrun kayan lambu a duniya.

An tafasa ko an dafa shi, karas babban sinadari ne a girke-girke da yawa, amma kuma za'a iya hada su da salati ko ayi amfani dasu don yin kayan zaki kamar kek ɗin karas.

Tare da kyakkyawan dalili, wataƙila an faɗa muku tun kuna yara ku ci karas don taimaka muku gani a cikin duhu.

Karas an cika shi da beta carotene, wasu daga cikinsu an canza su zuwa bitamin A. Wannan bitamin yana tallafawa idanunku kuma yana da mahimmanci musamman ga hangen nesa na dare ().

Kofi ɗaya (gram 128) na yankakken karas ya ƙunshi gram 4.6 na zaren abinci, 2.4 daga cikinsu suna narkewa (27).

Tunda mutane da yawa suna jin daɗin wannan kayan lambu yau da kullun, yana iya zama mabuɗin tushen fiber mai narkewa.

Mai narkewa cikin fiber: 2.4 gram a kof (gram 128) na dafaffun karas (6).

14. Tuffa

Tuffa na daga cikin 'ya'yan itacen da aka fi ci a duniya. Yawancin nau'ikan suna da ɗanɗano, amma wasu kamar Granny Smith na iya zama masu tsami sosai.

"Tuffa a rana tana nisanta likita" tsohuwar magana ce da ke iya samun gaskiya, saboda cin wannan 'ya'yan itacen yana da alaƙa da ƙananan haɗarin cututtuka da yawa na yau da kullun ().

Tuffa suna ɗauke da bitamin iri-iri da ma'adanai kuma suna da kyakkyawan tushe na pectin fiber mai narkewa. Apple pectin na iya samun fa'idodi da yawa na lafiya, kamar rage haɗarin cututtukan zuciya da ingantaccen aikin hanji (,).

Mai narkewa cikin fiber: 1 gram a kowace matsakaiciyar apple (6).

15. Guavas

Guavas 'ya'yan itace ne na wurare masu zafi na ƙasar Meziko da Tsakiya da Kudancin Amurka. Fatarsu galibi kore ce, yayin da ɓangaren litattafan almara na iya zuwa daga fara-fari zuwa ruwan hoda mai zurfi.

Guava daya tana dauke da gram 3 na fiber na abinci, kusan kashi 30% daga cikinsu yana narkewa (6, 31).

Wannan 'ya'yan itacen an nuna su rage sukarin jini, da kuma duka cholesterol, triglycerides, da LDL (mara kyau) matakan cholesterol a cikin masu lafiya. Ta wani bangare, wannan na iya faruwa ne saboda sinadarin pectin mai narkewa, wanda zai iya jinkirta shan suga ().

Mai narkewa cikin fiber: 1.1 gram a rawan itacen guava ɗanye (6).

16. 'Ya'yan flax

'Ya'yan flax, waɗanda aka fi sani da suna linzami, ƙananan ƙanana ne, rawaya, ko zuriya ta zinariya.

Suna ɗauke da naushi mai gina jiki kuma suna iya zama babbar hanya don haɓaka abun cikin abinci mai laushi, burodi, ko hatsi.

Yayyafa cokali 1 na 'ya'yan flax na ƙasa a kan bagaden ku na iya ƙara ƙarin gram 3.5 na zare da kuma gram 2 na furotin a cikin karin kumallon ku. Hakanan sune ɗayan mafi kyawun tushen tushen ƙwayoyin omega-3 ().

Idan za ta yiwu, jiƙa 'ya'yan flax ɗin ƙasa da daddare, saboda wannan yana ba da damar fiber ɗinsu mai narkewa su haɗu da ruwa su samar da gel, wanda zai iya taimakawa narkewa.

Mai narkewa cikin fiber: Giram 0.6-1.2 a kowane tablespoon (gram 14) na dukkan tsaba flax (6).

17. 'Ya'yan sunflower

'Ya'yan sunflower babban abun ci ne mai gina jiki kuma galibi ana siye shine wanda aka tanada don bayyana zuciyar sunflower mai daɗi.

Sun ƙunshi kimanin gram 3 na zaren abinci mai cin abinci a cikin kofi ɗaya na huɗu, gram 1 wanda yake mai narkewa. Abin da ya fi haka, suna da wadataccen mai da ƙwayoyin polyunsaturated, furotin, magnesium, selenium, da baƙin ƙarfe (6, 34).

Mai narkewa cikin fiber: 1 gram a kofi ɗaya na huɗu (gram 35) na 'ya'yan sunflower (6).

18. Gwangwani

Hazelnuts wani irin nau'in goro ne mai daɗi wanda za'a iya cin ɗanyensa ko soyayyen sa don ƙoshin ƙarfi. Hakanan ana amfani dasu sau da yawa azaman kayan haɗi a cikin sandunan cakulan da shimfidawa.

Cupaya daga cikin huɗu na ƙoƙon hazelnuts suna ɗaukar kimanin gram 3.3 na zaren abinci, kashi ɗaya bisa uku na mai narkewa. Bugu da ƙari, suna da wadataccen ƙwayoyin mai, bitamin E, thiamine, da baƙin ƙarfe (6, 35).

Wani sashi saboda abun cikin su mai narkewa, hazelnuts na iya taimakawa rage barazanar cututtukan zuciya ta hanyar rage LDL (mara kyau) cholesterol ().

Mai narkewa cikin fiber: 1.1 gram a kofi ɗaya na huɗu (gram 34) na ƙanana (6).

19. Hatsi

Oats shine ɗayan mafi hatsi da ƙoshin lafiya. Kuna iya amfani da su don yin hatsi na karin kumallo, burodi, duwatsu masu laushi, kayan marmari, ko 'ya'yan itace da ke farfashe.

Sun ƙunshi beta glucan, wani nau'i na fiber mai narkewa wanda ke da alaƙa da rage LDL (mara kyau) cholesterol da ingantaccen kula da sukarin jini. An kiyasta cewa gram 3 na oat beta glucan a kowace rana na iya rage haɗarin kamuwa da cututtukan zuciya (,).

Kimanin kofuna 1.25 (gram 100) na hatsi busassun ya ƙunshi gram 10 na jimlar zaren abinci. Wannan ya kasu zuwa gram 5.8 na rashin narkewa da kuma gram 4.2 na fiber mai narkewa, 3.6 daga cikinsu beta glucan ne (,, 41).

Beta glucan shine abin da ke ba wa porridge halayyar sa mai laushi.

Mai narkewa cikin fiber: 1.9 gram a kowane kofi (gram 233) na hatsin da aka dafa (6).

20. Sha'ir

Wasu mutane na iya haɗa sha'ir da masana'antar giya, amma ana amfani da wannan tsohuwar ƙwaryar mai gina jiki don ta daɗa miya, stews, ko risottos.

Kamar hatsi, ya ƙunshi kusan 3.5-5.9% na fiber mai narkewa beta beta, wanda aka nuna don rage haɗarin kamuwa da cututtukan zuciya ().

Sauran nau'ikan fiber masu narkewa a sha'ir sune psyllium, pectin, da guar gum ().

Mai narkewa cikin fiber: Giram 0.8 a cikin rabin kofi (gram 79) na sha'ir dafaffe (6).

Layin kasa

Fiber mai narkewa yana da kyau ga hanjin ka da kuma cikakkiyar lafiyar ka, yana rage yiwuwar kamuwa da cututtukan zuciya ta hanyar rage kwayar LDL (mara kyau) da kuma taimaka maka wajen daidaita matakan suga na jininka.

Idan kana so ka kara yawan fiber mai narkewa, zai fi kyau ka fara a hankali ka gina shi a hankali.

Hakanan yana da kyau a sha ruwa da yawa. Wannan zai taimaka fiber mai narkewa ya samar da gel, wanda ke taimakawa narkewar abinci da hana maƙarƙashiya.

Duk 'ya'yan itace, kayan marmari, hatsi gaba daya, da kuma legumes na dauke da wasu fiber mai narkewa, amma wasu abinci kamar su Brussels sprouts, avocados, flax seed, and black beans sune cream na amfanin gona.