14 Lafiyayyen Babban Fiber, Kayan Abincin Carb

Wadatacce

• 1. 'Ya'yan flax
• 2. Chia tsaba
• 3. Avocado
• 4. Almond
• 5. Naman kwakwa mara dadi
• 6. Baƙi
• 7. Rasberi
• 8. Pistachios
• 9. Alkama
• 10. Farin kabeji
• 11. Broccoli
• 12. Bishiyar aspara
• 13. Kwai
• 14. Kabeji mai tsarki
• Layin kasa

Ananan kayan abinci suna da alaƙa da fa'idodin kiwon lafiya da yawa.

Bincike ya nuna cewa suna da tasiri musamman wajen rage yunwa da taimakawa rage nauyi (,).

Hakanan an haɗasu da rage hauhawar jini da matakan LDL (mara kyau) na cholesterol, da haɓaka HDL (mai kyau) cholesterol (,).

Abin da ya fi haka, an gano ƙananan abincin carb don inganta kula da sukari a cikin waɗanda ke da ciwon sukari na 2 (,).

Diananan kayan abinci na carb yawanci suna ba da ƙasa da gram 130 na carbs a kowace rana, yayin da yawancin abinci mai ƙanƙanci ke samar da gram 20-50 na carbs a kowace rana ().

Koyaya, wasu ƙananan ƙananan abincin carb na iya zama ƙananan fiber, mai gina jiki wanda yake da mahimmanci ga narkewa, zuciya, da lafiyar hanji (,).

A zahiri, karatuttukan sun kiyasta kashi 5% na manya na Amurka - masu cin gashin kansu ko suna cin ƙananan ƙwayaye ko a'a - sun haɗu da shawarar giram 25-38 na fiber kowace rana ().

Abin farin ciki, idan kuna bin ƙaramin abinci mai ƙarancin abinci kuma kuna damuwa game da cin abincinku na fiber, abinci mai daɗi da yawa duka ƙarancin carbi ne kuma yana da ƙoshin fiber.

Anan ga lafiyayyun fiber masu ƙoshin lafiya, ƙananan abinci mai ƙanshi.

1. 'Ya'yan flax

'Ya'yan flax ƙananan tsaba ne na mai waɗanda ke cike da abubuwan gina jiki.

Musamman, sun kasance kyakkyawan tushen albarkatun mai na omega-3, fiber, da antioxidants. Hakanan sun yi ƙaranci a cikin carbs ɗin narkewa mai narkewa - jimillar gram na carbs debe gram ɗin fiber ().

Hakanan, xa flaan flax suna da ƙananan omega-6 zuwa omega-3 fiye da yawancin seedsa oilan mai. Wannan yana da mahimmanci, kamar yadda ƙananan omega-6 zuwa omega-3 suka haɗu da raguwar haɗarin cututtukan cututtuka da yawa ().

Ana sanya tsaba mai laushi a cikin abincinku kuma ya kamata a sami ƙasa don girbe duk fa'idodin lafiyarsu ().

Cokali biyu (gram 14) na 'ya'yan flax na ƙasa suna bayar da gram 4 na zare da kuma gram 0 na ragaggen carbi ().

2. Chia tsaba

Kodayake suna da girma a cikin, ƙwayoyin chia suna da wadataccen abinci mai yawa.

Baya ga kasancewa mai yawa a cikin fiber, furotin, da bitamin da ma'adanai da yawa, tsaba chia ɗayan sanannun tushen tsiro ne na omega-3 fatty acid ().

Za a iya yayyafa 'ya'yan Chia a saman salads da yogurt ko a saka su da santsi.

Hakanan suna shan ruwa da kyau, suna juyawa zuwa gel wanda za a iya amfani dashi azaman maye gurbin kwai na vegan ko mai kauri don biredi da jellies.

Cokali biyu (gram 30) na chia suna ba da gram 11 na zare da kuma grab 2 na net ().

3. Avocado

Mafi girma a cikin ƙwayoyin lafiya, avocados suna da kayan shafa mai na musamman.

'Ya'yan itacen a zahiri, ana amfani da avocados yawanci azaman kayan lambu kuma ana iya ƙara shi da nau'ikan jita-jita.

Baya ga wadatuwa a cikin mai, ba shi da kyau, avocados shine tushen tushen fiber, fure, potassium, da bitamin K da C ().

Smallananan ƙarami (gram 136) avocado yana samar da gram 9 na zare da kuma gram 3 na ragaggen carbi ().

4. Almond

Almond suna daga cikin shahararrun goro a duniya.

Mai kyau ga ciye-ciye, suna da ƙoshin lafiya da wadataccen ƙwayoyi masu ƙoshin lafiya, antioxidants, da muhimman bitamin da ma’adanai, gami da bitamin E, manganese, da magnesium ().

Kamar yadda suma kyakkyawan tushen fiber ne da furotin, almond na iya taimakawa haɓaka ji daɗin cikawa da taimakawa rage nauyi ().

Ounayan oza (gram 28) na ɗanyen almond ya bayar da gram 4 na zare da kuma grab 3 na raga ().

5. Naman kwakwa mara dadi

Naman kwakwa shine naman fari a cikin kwakwa.

Sau da yawa ana siyar da shi yankakke kuma ana iya ƙara shi zuwa kayan zaki, sandunan granola, da abincin karin kumallo don ƙarin rubutu.

Naman kwakwa yana dauke da mai mai kyau da zare, yayin da yake matsakaici a cikin carbi da furotin ().

Hakanan yana da wadataccen ma'adanai masu mahimmanci, musamman tagulla da manganese. Copper yana taimakawa ƙashi don samar da ƙashi da lafiyar zuciya, yayin da manganese yana da mahimmanci don ƙosar mai da aikin enzyme (,,).

Oza daya (gram 28) na yankakken, naman kwakwa mara dadi yana samar da gram 5 na zare da kuma grab 2 na net carbs ().

6. Baƙi

Mai daɗi da taushi, baƙar fata suna fruita fruitan rani mai dadi.

Hakanan suna da ƙwazo mai ban sha'awa, tare da kawai kofi 1 (gram 140) suna alfahari fiye da 30% na Darajar Kullum (DV) don bitamin C ().

Berries suna daga cikin fruitsa fruitsan itatuwa masu arzikin antioxidant. An haɗu da yawan cin abinci na yau da kullun tare da rage haɗarin ciwon kumburi, cututtukan zuciya, da wasu nau'o'in cutar kansa ().

Bugu da ƙari, nazarin mako-mako a cikin maza 27 tare da nauyi mai yawa ko kiba a kan abinci mai mai mai yawa ya gano cewa cin baƙar fata a kowace rana yana ƙaruwa ƙona mai ƙanshi da ƙwarewar insulin ().

Kofi ɗaya (gram 140) na baƙar fata yana bayar da gram 7 na zare da kuma grab 6 na raga ().

7. Rasberi

Wani 'ya'yan itace mai ɗanɗano mai ɗanɗano, gishiri mai raɗaɗi, ana fi jin daɗin jim kadan bayan siyayya.

Inarancin adadin kuzari, suma abin mamaki suna cikin yawancin bitamin da ma'adanai masu mahimmanci. A zahiri, kofi ɗaya kawai (gram 140) yana samar da sama da 50% na DV don bitamin C da 41% na DV don manganese ().

Hakazalika ga baƙar fata, raspberries suna da wadata a cikin kare cututtukan antioxidants. Ana iya cin su azaman abun ciye-ciye, gasa su a cikin kayan zaki, sannan a kara su da yogurt parfaits ko oats na dare ().

Kofi ɗaya (gram 140) na rasberi yana bayar da gram 9 na zare da kuma gram 8 na ragaggen carbi ().

8. Pistachios

Mutane suna cin pistachios tun 6000 BC ().

Duk da yake a zahiri 'ya'yan itace ne, ana amfani da pistachios azaman goro.

Tare da launin koren su mai ban sha'awa da dandano na musamman, pistachios suna da mashahuri a cikin jita-jita da yawa, gami da kayan zaki, kamar su ice creams da waina.

Abinci mai gina jiki, sun kasance cikin ƙwayoyin lafiya mai ƙoshin lafiya da bitamin B6, muhimmin bitamin wanda yake taimakawa tsarin ƙarin sukarin jini da samuwar haemoglobin (,).

Oza daya (gram 28) na pistachios da aka harba yana bayar da gram 3 na zare da kuma grab 5 na raga ().

9. Alkama

Branaƙan alkama shine murfin waje mai wuya na kwaya.

Yayinda aka samo shi ta ɗabi'a a cikin cikakkun hatsi, ana kuma iya sayan shi da kansa don ƙara ƙamshi da ƙamshi mai ƙanshi a abinci kamar burodin burodi, santsi, yogurt, miya, da casseroles.

Bakin alkama yana da wadataccen bitamin da ma'adanai da yawa, tare da kofin 1/2 (gram 30) wanda ke ba da 41% na DV na selenium kuma sama da 140% na DV ɗin don manganese ().

Kodayake, watakila abin da aka fi saninsa da shi shine yawansa mai ban sha'awa na fiber mai narkewa, mai gina jiki wanda zai iya taimakawa wajen magance maƙarƙashiya da haɓaka hanji na yau da kullun ().

Kofin 1/4-gram (gram 15) na alkama na alkama yana bada gram 6 na zare da kuma grab 4 na raga ().

10. Farin kabeji

Farin kabeji abu ne sananne a kan ƙananan abincin carb, saboda ana iya yin rising don maye gurbin hatsi ko ma sanya shi cikin ƙananan ɓawon burodi na pizza.

Wani bangare na Brassica iyali, farin kabeji wani kayan lambu ne wanda yake gicciye wanda yake da ƙarancin kuzari da carbi amma duk da haka yana da fiber, bitamin, da ma'adanai ().

Har ila yau, mahimmin tushe ne na choline, wanda ke da mahimmanci ga lafiyar kwakwalwa da hanta, da kuma kumburi da kuma hada DNA ().

Kofi ɗaya (gram 85) na yankakken farin kabeji yana bayar da gram 2 na zare da kuma grab 2 na raga ().

11. Broccoli

Broccoli sanannen kayan marmari ne wanda yake gishiri mai tsire-tsire wanda yake cike da mahimman abubuwa masu gina jiki.

Baya ga ƙarancin adadin kuzari, yana da yawa a cikin zare da mahimman bitamin da ma'adanai da yawa, gami da sinadarin folate, potassium, da bitamin C da K ().

Hakanan yana ƙarin furotin fiye da sauran kayan lambu.

Duk da yake ana iya jin daɗin dafa shi ko ɗanyensa, bincike ya nuna cewa tururi yana ba da fa'idodin kiwon lafiya mafi girma ().

Kofi ɗaya (gram 71) na ɗanyen broccoli florets yana samar da gram 2 na zare da kuma grab 3 na raga ().

12. Bishiyar aspara

Shahararren kayan lambu na lokacin bazara, bishiyar asparagus tana da launuka da yawa, gami da kore, purple, da fari.

Yana da ƙarancin adadin kuzari amma duk da haka yana cikin bitamin K, yana ba da 46% na DV a cikin kofi 1 (gram 134). Hakanan hidimar tana ɗaukar 17% na DV don ƙoshin lafiya, wanda ke da mahimmanci yayin ɗaukar ciki kuma yana taimakawa ci gaban kwayar halitta da samuwar DNA (,).

Duk da yake yawanci ana dafa shi, ɗan bishiyar asparagus na iya ƙara dandano mai daɗi ga salads da akushin kayan lambu.

Kofi ɗaya (gram 134) na ɗan bishiyar asparagus yana samar da fiber na gram 3 da kuma grabs 2 na net ().

13. Kwai

Hakanan an san shi da suna aubergines, ana amfani da eggplants a yawancin jita-jita a duniya.

Suna ƙara kayan aiki na musamman zuwa jita-jita kuma suna da ƙarancin adadin kuzari.

Hakanan suna da kyakkyawan tushen fiber da bitamin da ma'adanai da yawa, gami da manganese, folate, da potassium ().

Kofi ɗaya (gram 82) na ɗanye, ɗan itacen eggplant yana samar da gram 3 na zare da kuma grab 2 na net carbs ().

14. Kabeji mai tsarki

Hakanan ana kiransa da jan kabeji, kabeji mai laushi hanya ce mai gina jiki don ƙara pop launuka a cikin abincinku.

Yayinda yake da kama da koren kabeji, iri-iri masu launuka sun fi girma a cikin mahaɗan tsire-tsire waɗanda aka danganta da fa'idodin kiwon lafiya, kamar inganta lafiyar zuciya da ƙashi, rage kumburi, da kariya daga wasu nau'o'in cutar kansa (,)

Kabeji mai laushi shima ƙarancin carbi ne, mai ɗauke da zare, da kyakkyawar tushen bitamin C da K ().

Kofi ɗaya (gram 89) na yankakken jan kabeji yana ba da fiber na gram 2 da kuma grabs 5 na net carbs ().

Layin kasa

Ko kuna da sha'awar asarar nauyi ko rage matakan sikarin jinin ku, cin ƙananan ƙwayoyin cuta na iya samun fa'idodi masu yawa na lafiya.

Kuma duk da abin da zaku iya tunani, zaku iya rage yawan cin abincin ku yayin samun wadataccen fiber.

A zahiri, yawancin ƙananan carb, abinci mai fiber masu ƙoshin lafiya ne kuma suna da daɗin wuce yarda.