Contents
Fiber shine ɗayan mahimman abubuwan abinci na ɗan adam. Yana rage cholesterol, yana tsaftace jiki, yana cire guba, yana daidaita aikin hanji, yana kuma taimakawa wajen rage kiba. Fiber ba ya karyewa a cikin jikinmu, saboda haka yana da nau'in whisk don duk ƙari.
Waɗanne abinci ne ke ƙunshe da mafi yawan zare?
Raspberries da baƙar fata
Kofi na raspberries ya ƙunshi gram 8 na fiber. Har ma ya fi hatsin hatsi. A cikin apples, alal misali, kawai gram 3-4. BlackBerry yana kan matsayi na biyu bayan rasberi. Yawan fiber shine gram 7 a kowace Kofi.
wake
Legumes na takama suna cikin rikodin don ƙimar fiber. Wake shine jagora a gram 100 suna dauke da fiber na gram 10.
Dukan hatsi
Samfurai da suka dogara da cikakkun hatsi yakamata a sanya su cikin abincinku. 100 grams na samfurin suna da gram 7 na fiber.
Brown shinkafa
Mafi wadataccen fiber shine shinkafar launin ruwan kasa wacce ba a tace ba - gram 100 na samfur ya ƙunshi gram 4 na fiber. Farin shinkafa shine tushen gram 2 kawai a cikin adadin hatsi.
Pistachios
Duk wani kwaya yana da kyau don ci abinci da ƙari ga tsarin abinci na asali. Amma akan adadin abun cikin fiber a cikin abun da ke cikin su shugabannin sune pistachios - 3 grams na fiber a cikin gram 100 na samfur.
Gasa dankalin turawa
Dankalin da aka gasa a cikin tanda a cikin fatunsu suna da wadataccen fiber da sitaci mai amfani. Don haka ya kamata ku ci fata.
'Ya'yan flax
'Ya'yan Flax suna dauke da fiber mai narkewa da mara narkewa. Hakanan shine tushen albarkatun mai na omega-3, lignans - abubuwanda suke hana ci gaban kansa. Kafin amfani da tsaba shine mafi kyau don niƙa sannan kuma ƙara zuwa salatin ko yogurt.
oatmeal
Oatmeal shine mafi kyawun zaɓi don fara ranar ku. Yana da fiber mai yawa. Koyaya, kuna buƙatar zaɓar hatsi kawai waɗanda ke buƙatar dafa abinci.
ganye
Daɗaɗɗen ganyayen ganye, yawancin fiber ɗin da ke cikin su. Hatta mafi yawan ganyayyaki na koren ganye na iya zama mahimmin tushen waɗannan mahimman abubuwan jiki.
Waken soya
Waken waken soya ya ƙunshi nau'ikan fiber iri biyu - mai narkewa da mara narkewa, yana mai da su samfuri na musamman. Shine shugaban da ba'a yarda dashi ba, don gram 100 na kayan yana da gram 12 na lafiyayyun zaren.
Ari game da abincin da ke cike da fiber, duba a bidiyon da ke ƙasa:
