Fiber wani muhimmin bangare ne na kowane irin abinci mai kyau. Amfanin sa ga jikin mu yana da yawa - daga samuwar microflora na hanji zuwa rage cholesterol da hana shanyewar jiki. Amma nawa ne kuma daga waɗanne tushe ne mafi kyau don haɗa fiber a cikin abincinku?
Me yasa muke buƙatar fiber
Akwai nau'ikan fiber guda uku waɗanda suke da mahimmanci ga lafiyarmu:
Fiber mara narkewa sune ke da alhakin samuwar kujeru, taimakawa wajen kiyaye aikin hanji na yau da kullun, wadatarwa da hanzarta wucewar abinci ta hanyar kayan ciki.
fiber mai narkewa yi aiki a matsayin prebiotic, tallafawa ci gaban ƙwayoyin cuta masu amfani da ƙoshin lafiya mai narkewa. Suna daidaita matakan cholesterol da sukarin jini. Bugu da kari, fiber mai narkewa yana rage saurin wucewar abinci ta hanyar kayan ciki, yana taimakawa wajen koshi.
Tsayayyen sitaci yana aiki kamar zare saboda ba a narkewa irin wannan sitaci. Yana tallafawa lafiyar kwayar cuta, yana taimakawa daidaita shayewar glucose, ƙara ƙwarewar insulin, da haɓaka ƙoshin lafiya.
Lokacin da bamu sami isasshen zare ba, matsaloli masu zuwa na iya haɓaka:
- maƙarƙashiya,
- ɓarkewa na dubura da basur,
- jini sugar surges,
- matakan cholesterol mara kyau,
- aiki mai laushi na tsarin narkewa,
- kumburi da kumburi
- ƙara jin yunwa.
Mafi kyawun tushen fiber
An yi imani da yawa cewa kuna buƙatar cin burodi da yawa, hatsi, da taliya don samun fiber ɗin da kuke buƙata. Koyaya, waɗannan ba sune mafi kyawun tushe ba. Shin kun san cewa pear ɗaya kawai tana ɗauke da gram 6 na fiber, rabin avocado yana ɗauke da gram 6,5, yayin da biyun biredi na burodin hatsi ya ƙunshi gram 4 kuma sabis ɗaya na bran ya ƙunshi gram 5-7? Abin da ake faɗi, 'ya'yan itatuwa da kayan marmari suna da lafiya ba kawai saboda suna da wadataccen fiber - suna cike da phytonutrients da antioxidants.
An yi imanin cewa manya ya kamata su sami gram 25-30 na fiber kowace rana. Kuma ga mafi kyawun tushe don haɗawa a cikin abincinku.
Lamuni
Rabin gilashi - 8 grams na fiber
Yana da kyakkyawan tushen tushen ƙarfe kuma yana dacewa da kowane abinci.
Fararen wake
Rabin kopin - 9,5 grams na fiber
Wadannan kyawawan dandanon dadi suna da kyau tare da sinadarai da yawa kuma ana iya amfani dasu a cikin miya, salati, kayan kwalliya, a matsayin babban abinci ko kuma matsayin abincin kwano.
Baƙin wake
Rabin kopin - 7,5 grams na fiber
Kamar lentil da sauran kayan lambu, wake na iya taimaka muku rage nauyi da yaƙar cutar kansa.
Rasberi
1 kofin - 8 grams na fiber
'Ya'yan itacen berry suna da daɗi kuma babban tushen bitamin da antioxidants. Smoothies, salads da sauran kayan lambu sune manyan zaɓuɓɓuka don lafiyayyun kayan zaki.
Artichokes
1 matsakaici artichoke - 10 grams na fiber
Artichokes suna cikin mafi kyawun tushen fiber a cikin masarautar shuka kuma abin mamaki yana da sauƙin shirya. Gwada wannan girke -girke na artichokes gasa da tafarnuwa da lemun tsami, misali.
avocado
Rabin matsakaicin avocado - fiber na 6,5
Avocado shine ainihin abincin cin abinci kuma asalin tushen kayan mai mai ƙarancin ƙoshin lafiya don lafiya. Avocados suna da sauƙin haɗawa cikin ƙoshin lafiya, aikace-aikacen hannu na na da wasu girke-girke masu sauƙi: salads, kayan ciye-ciye, da kayan cincin avocado.
Pear
1 pear matsakaici - 6 grams na fiber
Pears wani dadi ne mai ban sha'awa ga ruwan 'ya'yan itace, hadaddiyar giyar da salatin da kuka fi so. Hakanan apples and lemu, wanda kowannensu yana dauke da fiber na gram 4.
Chard
1 kofin dafaffen chard - gram 4 na fiber
Mangold yana daya daga cikin abinci mai gina jiki a duniya. Za a iya ƙara wannan kayan lambu mai ɗanɗano mai duhu mai duhu a cikin jita -jita da juices da yawa. Af, dafaffen Kale ya ƙunshi gram 5 na fiber, alayyafo da ganye na gwoza - 4 grams kowannensu, da Kale - 3 grams.
Brussels sprouts
1 kofin Brussels sprouts - 6 grams na fiber
Brussels sprouts (na fi so Kale) yana ɗaya daga cikin abincin da mutane kan juya hancinsu. Amma idan aka dafa shi da kyau, hakika yana da daɗi! Gwada wannan tafarnuwa mai sauƙi Brussels sprouts girke -girke, misali. Sauran kayan lambu masu gicciye da fiber sun haɗa da broccoli (gram 5 a kowace hidima) da farin kabeji (gram 4). Af, kabeji ma'ajiya ce ta antioxidants, wanda ya sa ya zama ɗayan abinci mafi amfani.
almonds
30 grams na almond - 3 grams na fiber
Almonds da sauran kwayoyi suna ɗauke da gram 2-4 na zaƙi a kowane aiki. Kowa na iya sayen handfulan handfulan kwaya a rana. Bayan duk wannan, babban tushe ne na ƙoshin lafiya, bitamin da kuma ma'adanai.
Tsaba chia
1 tsaba chia tsaba - 6 grams na fiber
Chia wani abincin cin abinci ne. Wadannan tsaba, saboda karfin da suke da shi na juyawa zuwa abu mai kama da gel, na iya zama asalin lafiyayyen kayan zaki. Sauran seedsa excellentan suma ingantattun hanyoyin fiber ne, kamar su flaxseeds (gram 2 a kowane cokali) ko kuma kwayayen sesame (kofin kwata yana ɗauke da gram 4).