Fiber ko fiber masu cin abinci sune hadadden carbohydrates waɗanda jikinmu yake buƙata. Musamman hanji, wanda fiber ke bayar da cikakken, aiki mara yankewa. Kasancewa cike da danshi, zaren ya kumbura ya fita, tare da shan abinci mara kyau da kuma gubobi. Godiya ga wannan, shayarwar ciki da hanji ya inganta, bitamin da ake buƙata da microelements sun shiga jiki cikakke.
Fiber yana kuma iya motsa hanyoyin tafiyar da jikin mu, wanda ke da tasiri mai tasiri akan matakin cholesterol da insulin a cikin jini. Cin fiber a cikin abinci yana hana oncology na hanji, tunda, godiya ga tsabtace sauri, abubuwa masu cutarwa basu da lokacin cutar ganuwar wannan ɓangaren.
Kyakkyawan garabasar yawan amfani da fiber shine asarar nauyi da rigakafin maƙarƙashiya. Saboda karyewar jijiyoyin jiki, hanjin hanji na aiki tukuru kuma maiko basu da lokacin da zasu sha sosai, ana ajiye su da karin santimita a jiki.
Don guje wa tasirin kishiyar - kumburin ciki, nauyi da matsaloli tare da kujeru - yayin shan fiber, kuna buƙatar shan ruwa da yawa.
A ina aka samo fiber
Fiber yana narkewa kuma baya narkewa. Mai narkewa yana daidaita matakan glucose, kuma mara narkewa yana warware matsalolin motsin hanji. Fiber mai narkewa yana da yawa a cikin legumes, yayin da ake samun fiber mara narkewa a cikin kayan lambu, 'ya'yan itatuwa, bran, kwayoyi, da tsaba.
Dukan burodin hatsi, taliya, da hatsin hatsi gabaɗaya suna da yawa a cikin fiber. A cikin kwasfa na 'ya'yan itatuwa da kayan marmari, yayin da yake cikin matsanancin zafi, wasu fiber na abinci yana rushewa. Tushen fiber shine namomin kaza da berries, kwayoyi da busasshen 'ya'yan itace.
Masana ilimin abinci mai gina jiki sun ba da shawarar aƙalla aƙalla gram 25 na zare a kowace rana.
Shawarwari don ƙara fiber a cikin abinci
- Ku ci kayan lambu da ‘ya’yan itace danye; lokacin dafa abinci, yi amfani da hanzarin soyawa ko kuma dafa abinci;
- Sha juices tare da ɓangaren litattafan almara;
- Ku ci dukan hatsi tare da bran don karin kumallo;
- fruitsara 'ya'yan itatuwa da' ya'yan itace zuwa alawar;
- Ci hatsi a kai a kai;
- Bada fifikon hatsin hatsi;
- Sauya kayan zaki a cikin kayan marmari da ‘ya’yan itace,‘ ya’yan itace da na goro.
Arshen Farin Fiber
Fiber, wanda aka siyar a shagunan, bashi da dukkan mahadi tare da wasu abubuwa. Samfurin da aka ware shi bashi da wani amfani a jiki. A madadin, zaku iya amfani da bran ko kek daga sarrafa kayan lambu da fruitsa fruitsan itace - irin wannan zaren zai iya taimakawa wajen warkar da jikinku.
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