Wadanda suke son rage nauyi yakamata su so fiber. Fiber shine fiber na abinci da ake samu a cikin kayan lambu, fatun 'ya'yan itace, da bawon hatsi. Jiki ba ya mamaye shi, amma yana kawo fa'idodi masu ƙima, haka kuma yana taimakawa sarrafa abinci kuma yana taimakawa kawar da nauyi da sauri.
Nau'o'in zare
Fiber na iya zama aiki da kayan lambu. Fiber mai aiki mai yiwuwa ka haɗu a kan ɗakunan ajiya na shagunan magani da kantin magani a cikin sifofin kari. Abincin tsire yana ɓoye daga idanunmu, amma yana da matsayi na musamman a cikin abinci mai kyau.
Fiber kayan lambu, ko fiber, yana da amfani sosai ga aikin hanji na al'ada. Sun zo cikin iri biyu: mai narkewa da narkewa. Na farko ya shiga cikin ruwa, ya kumbura ya zama kamar jelly. Irin wannan muhalli yana da tasiri mai amfani akan haɓaka ƙwayoyin cuta masu amfani (calorizer). Fiber mai narkewa yana da ikon shawo kan jin yunwa, da yawa ana samun sa a cikin 'ya'yan itatuwa, sha'ir, hatsi, tsiren ruwan teku da kayan lambu.
Fiber mara narkewa yana da kyau ga tsarin narkewa. Suna cire cholesterol da bile acid. Akwai irin wannan fiber mai yawa a cikin hatsi, haka nan a cikin kayan lambu da 'ya'yan itatuwa.
Idan kuna cin vegetablesan kayan lambu da fruitsa fruitsan itace, zaku iya haifar da matsaloli game da tsarin narkewar abinci. Hakanan ana ba da shawarar fiber ba kawai don magance cututtukan abinci ba, har ma don rigakafin su. Fiber yana hana ciwon daji na hanji da ƙaramar hanji, faruwar gallstones.
Fiber da asarar nauyi
Masana ilimin abinci mai gina jiki sun tabbatar da cewa amfani da zaren yana da amfani mai amfani ba kawai ga lafiyar ba, har ma da rage nauyi. Dukkanin sirrin shine cewa zarurrukan kayan lambu suna taimakawa wajen rage yawan mai. Ana ba da shawarar fiber har ma ga marasa lafiya da ke fama da ciwon sukari, saboda yana rage yawan sukari a cikin jini. Yana iya cinye duka tare da sabo kayan lambu, 'ya'yan itãcen marmari, legumes, da dai sauransu, kuma a cikin kayan kari na abinci.
A cewar masana kimiyya daga Examine, fiber na abinci yana taimakawa wajen jimre wa ci da samar da doguwar jin daɗi. Dukkanin game da masaniyar hanyoyin hanjin ciki, waɗanda ke hana ci. Ana kunna su ba ta hanyar hormones ba, amma ta miƙa ƙwayoyin ciki. Wato, lokacin da kuka ci abinci mai yawa, kuna kunna masu karɓa waɗanda ke taimaka muku ku ji daɗi sosai kuma ba cizo. Wadataccen fiber, kayan lambu marasa sitiya shine hanya mafi kyau don kara girman abincin ku kuma kar ku cika adadin kuzari.
Masana ilimin abinci mai gina jiki sun ba da shawarar cin wani ɓangare na kayan lambun da ba na sitaci ba da farko don cika cikin ku da haɓaka damar ku na rashin wuce gona da iri da abinci mai yawan kalori. Fiber na abinci yana rage saurin narkewar abinci, wanda ba kawai yana ba da gudummawa ga ƙoshin abinci ba, amma kuma yana rage gishirin glycemic na abinci. Saboda haka, an shawarci mutane masu kiba da su ci kayan lambu akalla sau 3 a rana.
Yaya yawan zaren da zan cinye?
Don rage nauyi kuma kada ku cutar da lafiyar ku, ya isa ku fara ranar ku tare da buckwheat porridge, muesli, koren apple ko gilashin ruwan lemu.
Halin yau da kullun na fiber don asarar nauyi shine gram 25-40. Ga kowane adadin kuzari dubu a cikin abincinku, ya kamata ku sami giram 10-15. Idan ka ci adadin kuzari 1,500, kana bukatar samun akalla fiber na gram 15, kuma galibin mutanen zamani ba sa cin koda gram 10.
Don ba ku ɗan jagora, ga bayanai kan adadin fiber da ke cikin abincin da aka fi sani. Wani yanki na farin burodi ya ƙunshi 0.5 g na fiber, hatsin rai-1 gram, bran-1.5 grams. Kofin farin shinkafa-gram 1.5, letas-2.4 grams, karas-2.4 grams, 1 orange-2 grams.
Ba abu mai sauƙi ba ne don samun al'ada ta yau da kullum tare da kayan lambu na musamman, musamman tare da hatsi, 'ya'yan itatuwa da kayan lambu masu sitaci, zaka iya wuce abubuwan caloric na yau da kullum (calorizator). Bugu da ƙari, maganin zafi da niƙa na abinci yana lalata fiber na abinci. Alal misali, a cikin 100 g dankali a cikin 2 g na fiber, amma bayan dafa abinci a cikin nau'i mai kwasfa, babu abin da ya rage.
Sabili da haka, masu ilimin abinci mai gina jiki suna ba da shawarar ƙaddamar da samfurori zuwa ƙananan aiki, don watsar da ruwan 'ya'yan itace don amfani da 'ya'yan itatuwa da kuma amfani da fiber a matsayin kari, ƙara shi zuwa porridge, kayan abinci na abinci da kayan kiwo. Kuma don ƙara tasirin fiber, wanke shi da ruwa mai yawa. Zai sha ruwa kuma ya karu a cikin girma, wanda ke kunna masu karɓa na narkewa kuma yana tabbatar da satiety.
Sanya fiber a cikin abincin ku na yau da kullun a hankali. Idan baku bi wannan shawarar ba, zai iya haifar da damuwa cikin ciki, ƙaruwar iskar gas da gudawa.
Fiber abu ne mai mahimmiyar carbohydrate wanda ba kawai yana taimakawa wajen sarrafa abinci da kuma rage nauyi cikin kwanciyar hankali ba, amma kuma yana da sakamako mai amfani akan hanyar narkewar abinci, yana rage cholesterol kuma yana tallafawa matakan sikarin jini.