'Ya'yan itace 25 masu yalwar fiber
Wadatacce
'Ya'yan itãcen marmari sune tushen tushen fiber mai narkewa da mara narkewa, wanda yake ƙara azanci ta hanyar rage sha'awar cin abinci, tunda suna yin gel a cikin ciki, ban da ƙara kek da keɓaɓɓu da yaƙar maƙarƙashiya, gami da hana kansar hanji.
Sanin adadin da nau'in fiber a cikin abinci ba kawai yana taimaka muku rage nauyi da kiyaye hanjinku ba, yana kuma taimakawa wajen kiyayewa da magance basir, kula da ciwon sukari da kiyaye fata ta daga kuraje.
Fiber abun ciki a cikin 'ya'yan itatuwa
Don shirya salatin 'ya'yan itace mai wadataccen fiber wanda ke taimakawa tare da raunin nauyi, kawai zaɓi wanda kuka fi so daga teburin da ke ƙasa, yana ba da fifiko ga' ya'yan itatuwa waɗanda ke da ƙarancin adadin kuzari.
Tebur mai zuwa yana nuna adadin fiber da adadin kuzari da ke cikin gram 100 na 'ya'yan itace:
| 'Ya'yan itãcen marmari | Yawan zare | Calories |
| Danyen kwakwa | 5.4 g | 406 kcal |
| Guava | 5.3 g | 41 kcal |
| Jambo | 5.1 g | 27 kcal |
| Tamarind | 5.1 g | 242 kcal |
| 'Ya'yan itacen marmari | 3.3 g | 52 kcal |
| Ayaba | 3.1 g | 104 kcal |
| Baƙi | 3.1 g | 43 kcal |
Avocado | 3.0 g | 114 kcal |
| Mangwaro | 2.9 g | 59 kcal |
| Acai ɓangaren litattafan almara, ba tare da sukari ba | 2.6 g | 58 kcal |
| Gwanda | 2.3 g | 45 kcal |
| Peach | 2.3 g | 44 kcal |
| Pear | 2.2 g | 47 kcal |
| Apple da bawo | 2.1 g | 64 kcal |
| Lemun tsami | 2.1 g | 31 kcal |
| Strawberry | 2.0 g | 34 kcal |
| Plum | 1.9 g | 41 kcal |
| Graviola | 1.9 g | 62 kcal |
| Lemu mai zaki | 1.8 g | 48 kcal |
| Tangerine | 1.7 g | 44 kcal |
| Khaki | 1.5 g | 65 kcal |
| Abarba | 1.2 g | 48 kcal |
| Kabewa | 0.9 g | 30 kcal |
| Inabi | 0.9 g | 53 kcal |
| kankana | 0.3 g | 26 kcal |
'Ya'yan itãcen marmari ma suna da wadata a cikin bitamin da ma'adanai daban-daban waɗanda ke aiki azaman antioxidants da anti-inflammatory, inganta metabolism da lalata jiki, tunda, a gaba ɗaya, yana da ruwa da yawa.
Shawara adadin fiber
Shawarwarin amfani da zaren yau da kullun sun bambanta dangane da shekaru da jinsi, kamar yadda aka nuna a ƙasa:
- 'Ya'yan 1-3 shekaru: 19 g
- 'Ya'yan 4-8 shekaru: 25 g
- Samari daga 9-13 shekaru: 31 g
- Samari daga 14-18 shekaru: 38 g
- 'Yan mata daga 9-18 shekaru: 26 g
- Maza na 19-50 shekaru: 35 g
- Matan na 19-50 shekaru: 25 g
- Maza tare da sama da shekaru 50: 30 g
- Mata tare sama da shekaru 50: 21 g
Babu wasu shawarwarin zaren fiber ga jarirai 'yan ƙasa da shekara 1, saboda yawancin abincin su ana yin su ne daga madara da fruitsa fruitsan itace, kayan lambu da kuma nikakken nama.
Duba sauran 'ya'yan itacen da zasu taimaka muku rage nauyi:
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