Shin zai yiwu a sami Fiber mai yawa a cikin abincin ku?

Wadatacce

• Nawa fiber kuke buƙata?
• Menene zai faru idan kun sami fiber mai yawa?
• Bita don

Carbs sun kasance eeeeeeevil, amma yanzu sun yi sanyi. Ditto tare da mai (kallon ku, avocados da man gyada). Mutane har yanzu suna ta gwagwarmaya kan ko nama mai kyau ne ko abin tsoro, kuma ko kiwo ne mafi kyau ko mafi munin.

Abu daya da ba a taɓa cin zarafin abinci ba? Fiber-abin da ke da shi kullum ya kasance a cikin jerin mutanen kirki. Amma shi shine mai yuwuwar samun abu mai kyau da yawa: Hasken rana da yawa akan hutu, gilashin giya da yawa, da motsa jiki da yawa (eh, da gaske). Kuma fiber ba banda bane.

Nawa fiber kuke buƙata?

Shawarar gabaɗaya don cin fiber na yau da kullun shine gram 25 zuwa 35, in ji Sarah Mattison Berndt, RD, mai ba da shawara game da abinci mai gina jiki. Wannan na iya bambanta dangane da shekarunka da jinsi, ko da yake. (Maza suna buƙatar ƙarin, mata suna buƙatar ƙasa.) Zai fi dacewa, waɗannan gram ɗin suna fitowa daga abinci masu fiber na halitta kamar 'ya'yan itatuwa, kayan lambu, hatsi gaba ɗaya, goro, wake, da legumes, maimakon kari.

Yiwuwar ba ku samun haka sosai. Matsakaicin yawan cin fiber a Amurka kusan gram 15 a kowace rana, a cewar Sharon Palmer, RDN, The Dietitian-Powered Dietitian kuma marubucin An Yi Amfani da Shuka don Rayuwa. FDA har ma tana ɗaukar fiber na abinci don zama "kayan abinci na damuwar lafiyar jama'a" saboda ƙarancin abinci yana da alaƙa da haɗarin kiwon lafiya. (Kuna buƙatar taimako buga wannan lambar? Anan akwai hanyoyi guda shida na sneaky don samun ƙarin fiber a cikin abincin ku.)

Menene zai faru idan kun sami fiber mai yawa?

Duk da yake yawancin Amurkawa suna samun fiber kaɗan, tabbas yana yiwuwa a wuce gona da iri, wanda ke haifar da "yawan damuwa na gastrointestinal da zai sa mafi kyawun mu ya yi ja," in ji Berndt. Fassara: gas, kumburin ciki, da ciwon ciki. Wannan yawanci yana faruwa a kusan gram 45 ga yawancin mutane, a cewar Palmer, kodayake idan koyaushe kuna cin abinci mai yawan fiber, kuna iya zama lafiya.

"Wannan damuwar GI tana faruwa musamman lokacin da mutane ke yin canje-canje masu mahimmanci a cikin abincin su-haɓaka fiber da sauri," in ji ta. "Duk da haka, mutane da yawa (misali, masu cin ganyayyaki) waɗanda ke cin abinci na tsawon rai a cikin fiber ba su da matsala wajen jure wa adadi mai yawa."

PSA: Mutanen da ke da wasu yanayin kiwon lafiya (kamar ciwon hanji na hanji, ko IBS) suma suna iya zama da wahala matuƙar jin daɗin ɗaukar abincin fiber mai yawa, in ji Palmer-kuma a nan ne iri na fiber zo cikin wasa. ICYMI, fiber na abinci za a iya rarraba shi azaman mai narkewa ko maras narkewa. Ana samun fiber mai narkewa a cikin abinci kamar kayan lambu, 'ya'yan itatuwa, da hatsin hatsi. Yana narkar da cikin ruwa, ya zama gel mai taushi, kuma yana saurin narkewa. Fiber wanda ba a narkewa a cikin legumes, tsaba, kayan lambu na tushen, kabeji-kayan lambu, kayan alkama, da masara-ba ya narke ko gel a cikin ruwa kuma yana da ƙima sosai. Mutanen da ke da lamuran narkewar abinci ko IBS sukan gano cewa fiber maras narkewa shine laifi, kodayake kowane nau'in fiber na iya haifar da wahalar GI, a cewar Gidauniyar Kasa da Kasa don Cututtukan Gastrointestinal Aiki. (Hanya mafi kyau don sanin, rashin alheri, ita ce ta gwaji da kuskure.)

Yin amfani da fiber da yawa kuma na iya rage karfin jikin ku na sha wasu bitamin da ma'adanai masu mahimmanci, in ji Berndt. Calcium, magnesium, da zinc suna cikin haɗari mafi girma na rage sha.

Kada ku yi kuskure, ba mu ce fiber yana da kyau a gare ku ko kaɗan: "Yana da jerin abubuwan wanki na fa'idodin kiwon lafiya da suka haɗa da taimakawa narkewa, rage cholesterol, daidaita sukari na jini, da rage haɗarin ciwon sukari, cututtukan zuciya. , da wasu cututtukan daji, ”in ji Berndt. Hakanan yana taimakawa ciyar da muhimman ƙwayoyin cuta a cikin hanjin ku, in ji Palmer, kuma yana iya zama babban kayan abinci don tallafawa asarar nauyi. (Yana taimaka muku jin daɗi!)

Akwai dabaru guda biyu masu mahimmanci don ingantaccen amfani da fiber. Ɗaya shine ƙara yawan adadin fiber a cikin abincinku a hankali a kan lokaci, da kuma yada abincin ku a cikin yini, in ji Berndt. (Wannan yana nufin kar a adana duk kayan lambu don lokacin abincin dare.) Na biyu shine a kori wasu H2O. Palmer ya ce "Idan kuka ci abinci mai fiber mai yawa ba tare da isasshen ruwa ba, yana iya haɓaka alamun cutar," in ji Palmer.

Don haka, eh, ƙaunataccen Kale yana lafiya, muddin ba ku ci kofuna 10 a zaune ɗaya ba. Saboda fiber yana da girma-amma abincin fiber na jariri? Ba haka ba.

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