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Fiber mai narkewa da narkewa: menene bambance -bambance?
Amfanin fiber mai narkewa a jiki
Menene rawar fiber mai narkewa a jiki?
Kamar yadda sunan ya nuna, fiber mai narkewa yana narkewa cikin ruwa. Sun haɗa da pectins, gumis da mucilages. Lokacin da suka sadu da ruwa, sai su zama masu ɗorawa kuma suna sauƙaƙe nunin ragowar. A sakamakon haka, suna rage shan kitse, cholesterol mara kyau da triglycerides kuma suna taimakawa hana cututtukan zuciya. Hakanan suna da fa'idar rage jinkirin shan carbohydrates, sabili da haka rage jinkirin hauhawar sukari na jini, wanda yake da mahimmanci a rigakafin nau'in ciwon sukari na 2. Suna tayar da hanyoyin narkar da abinci fiye da zaruruwa marasa narkewa, wanda ke sa su zama masu taushi a kan hanji, suna rage rashin jin daɗin narkewar abinci kuma suna hana gudawa yayin haɓaka daidaiton tsirrai na hanji. A ƙarshe, yayin da suke rage narkewar abinci, suna tsawaita jin daɗin jin daɗi don haka suna ba ku damar sarrafa nauyin ku da kyau. Kamar yadda waɗannan su ne zaruruwa masu narkar da ruwa, yana da mahimmanci a cinye isasshen ruwa (aƙalla tabarau 6) a cikin yini don cin gajiyar fa'idodin su.
A ina ake samun fiber mai narkewa?
Ya kamata ku sani cewa yawancin abinci masu ɗanyen abinci sun ƙunshi fiber mai narkewa da fiber mara narkewa. Duk da yake ana iya samun fiber mai narkewa a cikin 'ya'yan itatuwa (mai arziki a cikin pectin kamar apples, pears, oranges, grapefruit, strawberries) da kayan lambu (bishiyar asparagus, wake, Brussels sprouts, karas), fatarsu galibi tana da wadataccen fiber mai narkewa. Hakanan ana samun fiber mai narkewa a cikin legumes, hatsi (musamman oat bran), sha'ir, psyllium, flax da tsaba chia.
References 1. Masu cin abinci na Kanada, Tushen Abinci na Fiber mai narkewa, www.dietitians.ca, 2014 2. Fiber na cin abinci, www.diabete.qc.ca, 2014 3. H. Baribeau, Ku ci mafi kyau don kasancewa a saman, Buga La Semaine, 2014 |