Yadda ake cin abinci (da kuma murmurewa daga) Lowananan Abincin Fiber

Wadatacce

• Me zaku iya ci akan ƙananan fiber?
• Fiberananan abinci mai fiber
• Fiberananan fruitsa fruitsan fiber
• Fiberananan kayan lambu
• Abinci don kaucewa
• Nasihu don rage cin abincin fiber
• Ana buƙatar farawa? Gwada wannan menu.
• Me yasa ƙarancin abincin fiber yake da fa'ida?
• Yadda ake fara cin fiber
• San bakin zaren
• Layin kasa

Fiber mai cin abinci shine ɓangaren abinci mara ƙarancin abinci. Dietarancin abinci mai ƙarancin fiber, ko ƙarancin abincin rage, yana iyakance adadin zaren da kuke ci kowace rana ta hanyar hana abinci mai yawan fiber.

Fiber yana da kyau ga lafiyarka, amma yana iya zama da wahala ga tsarin narkewarka a wasu lokuta. Saboda wannan, likita na iya ba da shawarar ƙarancin abinci mai ƙarancin fiber don magance ɓarkewar matsalolin tsarin narkewar abinci, gami da:

• cututtukan hanji (IBS)
• diverticulitis
• Cutar Crohn
• ulcerative colitis

Hakanan likitoci na iya bayar da shawarar ƙaramin abinci mai ƙarancin fiber don magance gudawa da matsewa. Wataƙila kuna buƙatar bin wannan abincin kafin ku sami maganin ƙwaƙwalwar ƙwaƙwalwa, bayan nau'ikan tiyata, ko yayin wasu maganin kansar.

Manufar shine a bai wa tsarin narkewarka hutu. Lowarancin abinci mai ƙarancin fiber ya kamata:

• rage yawan abincin da ba shi da ƙaranci yana motsawa ta cikin hanji
• sauƙaƙa adadin aikin da tsarin narkewa yake yi
• rage adadin kujerun da aka samar
• saukaka ciwon ciki, gudawa, da sauran alamu

Fiberarancin abinci mai ƙarancin fiber yana ƙayyade adadin abubuwan gina jiki da kuke samu, kuma ba an yi shi ne don ƙimar nauyi ba. Ba tare da jagoranci mai kyau ba, abincin zai iya haifar da illolin da ba a so ba kuma ya haifar da bayyanar cututtuka cikin dogon lokaci.

Ya kamata mutane su bi ƙarancin abinci mai ƙarancin fiber ƙarƙashin jagorancin ƙwararrun masu kiwon lafiya.

Kara karantawa don koyan hanyoyin lafiya don bin abinci mai ƙarancin fiber.

Me zaku iya ci akan ƙananan fiber?

Yawanci, ƙaramin abincin mai ƙarancin fiber yana iyakance cin fiber ga maza da mata. Hakanan yana rage wasu abincin da zasu iya motsa hanji.

Abincin da ke ƙarancin abinci mai ƙarancin fiber ba shine mafi kyawun zaɓuɓɓuka don lafiyar dogon lokaci ba.

Misali, dukkan burodin hatsi yana da abinci mai gina jiki da fa'idodin lafiya fiye da farin burodi, amma hatsi mai cike da zare, saboda haka ya kamata mutanen da ke cikin wannan abincin su zaɓi farin gurasar maimakon.

Likitanku zai ba da shawarar cewa kawai za ku bi ƙananan abincin ƙananan fiber na ɗan gajeren lokaci - har sai hanjinku ya warke, gudawa ya daidaita, ko jikinku ya warke daga tiyata.

Fiberananan abinci mai fiber

• farar biredi, farin taliya, da farar shinkafa
• abincin da aka yi da ingantaccen farin fulawa, kamar su fanke da bagel
• ƙananan fiber hatsi, zafi ko sanyi
• kayan lambu gwangwani
• sabo kayan lambu, a cikin adadi kaɗan, idan sun dahu sosai
• dankali ba tare da fata ba
• qwai
• kayayyakin kiwo, idan jikinku zai iya sarrafa su da kyau
• m furotin sunadarai, kamar ƙwai, tofu, kaza, da kifi
• creamy gyada man shanu
• mai, ciki har da man zaitun, mayonnaise, miya, da man shanu

Fiberananan fruitsa fruitsan fiber

• ruwan 'ya'yan itace ba tare da ɓangaren litattafan almara ba
• 'ya'yan itace gwangwani
• gwangwani
• kankana mai zuma
• kankana
• nectarines
• gwanda
• peaches
• plums

Fiberananan kayan lambu

• dafaffun dafaffe ko gwangwani ba tare da tsaba ko fatu ba
• karas
• beets
• bishiyar asparagus
• farin dankali ba tare da fata ba
• kirtani wake
• letas, idan jikinka zai iya jure shi
• biredi tumatir
• acorn squash ba tare da tsaba
• tsarki alayyafo
• ruwan 'ya'yan itace mara kyau
• cucumbers ba tare da tsaba ko fata, zucchini, da shredded salad suna da kyau a ci ɗanye

Guji duk wani abinci da ka san jikinka zai yi wahala ya narke.

Lokacin da kake cin abinci mara ƙarancin fiber, wasu abinci - kamar abinci mai yaji - na iya shafar tsarin narkewarka fiye da haka. Hakanan kuna so ku guji shayi, kofi, da giya a wannan lokacin.

Abinci don kaucewa

• mafi yawan ɗanyen kayan lambu ban da latas, da kokwamba
• wasu kayan lambu, ko da an dafa su: broccoli, farin kabeji, kabeji, chard na Switzerland, kale, da tsiron Brussels
• albasa da tafarnuwa
• fata dankalin turawa
• wake, wake, da kuma wake
• kwayoyi, da tsaba
• wasu rawa rawan itace da drieda driedan busassun fruita fruitan itace
• burodin hatsi, fasto, ko hatsi, gami da oatmeal, flax, da popcorn
• shinkafa daji ko ruwan kasa
• kowane abu mai yaji, soyayye, ko mai tauri
• sarrafawa ko nama mai tauri

Nasihu don rage cin abincin fiber

Kafin da yayin ƙarancin abinci mai ƙarancin fiber, tambayi likitanku game da kowane abincin da kuke al'ajabin sa. Zasu iya ba da shawara game da nau'in shirin da zai amfani lafiyar ku gaba ɗaya kuma ya dace da takamaiman bukatun ku.

Hakanan zai iya taimakawa haɗuwa da likitan abinci don samun takamaiman shirye-shiryen abinci da jagora kan cin ƙananan abincin fiber.

Canza nau'in hatsin da kuke ci shine asalin farawa don cire zare. Gwada canza duk abincin hatsi don samfuran da aka yi da farin ko kuma ingantaccen gari a madadin.

Lokacin da kuka buga kantin sayar da kayan masarufi, karanta alamun da nufin kauce wa abinci tare da fiye da gram 2 na zare a kowane aiki.

Sanya ma'ana don kiyaye yawan shan ruwa mai yawa. Wannan zai taimake ka ka guji maƙarƙashiya yayin wannan tsarin abincin.

Ana buƙatar farawa? Gwada wannan menu.

• Karin kumallo: Yankakken kwai, daɗin farin farin giya, da ruwan 'ya'yan itace na kayan lambu.
• Abincin rana: Sanwalin salad na tuna a kan farin yadin da ba a bincika ba tare da kofin guna.
• Abincin dare: Lightanɗaɗɗen ɗumi, naman alade mai daɗi da dankalin turawa.

Me yasa ƙarancin abincin fiber yake da fa'ida?

Dietarancin abinci mai ƙarancin fiber zai iya ba tsarin narkewar abinci hutu. Fiber, yayin da yawanci yana da fa'idodi ga lafiya, yana ɗaukar ƙoƙari don jikinka ya narke.

Likitanku na iya ba da shawarar gwada wannan abincin na ɗan gajeren lokaci idan kuna da ɗayan masu zuwa:

• IBS
• Cutar Crohn
• ulcerative colitis
• diverticulitis
• gudawa
• Ciwon ciki
• maƙarƙashiya
• damuwa ko lalacewa a cikin hanyar narkewa
• narrowuntataccen ciki wanda ƙari ya haifar
• murmurewa daga aikin tiyatar ciki, gami da kwalliya da kuma gyaran jiki
• maganin radiation na yanzu ko wasu jiyya waɗanda zasu iya shafar sashin ciki

Yadda ake fara cin fiber

Lokacin da kuka shirya don fara gabatar da zaren fiber, zai fi kyau a yi hakan a hankali. Wannan yana taimakawa hana ƙananan sakamako masu illa.

Ara yawan ci a hankali da gram 5 na zare a sati. Don yin wannan, gwada gabatar da ƙaramin yanki na abinci mai fiber mai girma kowace rana.

Idan abincin ba ya haifar da bayyanar cututtuka, zaku iya ƙara shi cikin abincinku.

Yaya yawan fiber da kuke buƙata ya dogara da shekarunku da jima'i. Dangane da Cibiyar Nutrition da Dietetics, mutanen da ke bin abincin calori-kalori 2,000 ya kamata su sami adadin zaren mai zuwa:

• Giram 38 kowace rana don mazan manya, kuma gram 30 bayan sun cika shekaru 50
• Giram 25 kowace rana don mata manya, kuma gram 21 bayan sun cika shekaru 50

Hanya mafi lafiya ga samun zare ita ce ta cin 'ya'yan itace da fatun da suka rage, kayan lambu, hatsi cikakke, wake, goro, da iri.

San bakin zaren

Akwai nau'ikan fiber iri biyu:

• Soluble mai zaƙi. Irin wannan zaren yana shan ruwa yayin narkewa, yana juyawa zuwa abu mai laushi, mai kama da gel. Ga wasu, fiber mai narkewa da wuya ya fusata hanyar narkewar abinci. Wasu na iya lura da ƙaruwar gas, kumburin ciki, ko rashin jin daɗi tunda yawancin abinci mai wadataccen fiber na dauke da zaren ƙwaya mai narkewa ko maganin rigakafi wanda ke ciyar da ƙwayoyin hanji. Har yanzu, yayin ƙaramin abincin fiber, ƙananan fiber mai narkewa na iya zama daidai. Wake, hatsi, wake, da 'ya'yan citrus suna cikin fiber mai narkewa.
• Fiber mara narkewa. Irin wannan zaren ba ya narkewa a cikin ciki, kuma gutsutsuren da ba a sare ba na iya tsokanar da hanji. Yayin cin abinci mara nauyi, yi hankali musamman don kauce wa abinci kamar cikakkiyar alkama, hatsi, da fruita fruitan itace da kuma fata na fata.

Layin kasa

Ya kamata mutane su bi ƙarancin abinci mai ƙarancin fiber ƙarƙashin jagorancin ƙwararren masanin kiwon lafiya. Likitanku zai iya gaya muku tsawon lokacin da kuke buƙatar kasancewa a kan abincin. Wannan zai dogara da yanayinku ko yanayinku.

A lokacin cin abincinku mai ƙarancin fiber, guji abincin da ke da fiber mai narkewa kuma tabbatar da lura da abun cikin fiber a cikin abincin da aka ƙunshe.

Yawancin abincin da aka ba da izinin cin abincin ƙananan fiber ba su da lafiya fiye da sauran hanyoyin fiber. Lokacin da kuka fara cin abinci mai yawan fiber, yi shi a hankali, kuma idan zai yiwu, juya zuwa abinci mai ƙoshin lafiya kamar hatsi, hatsi da kayan lambu.