Nau'i biyu na fiber da ke da babbar amfani ga lafiyar ku
Fiber yana da mahimmanci ga kowa da kowa, amma wannan gaskiya ne idan kuna da ciwon sukari iri na 2. Hakanan ne saboda fiber zai iya taimakawa tare da kula da nauyin kula da jini. Akwai manyan nau'i biyu na fiber-soluble da zazzabi fiber-kuma suna aiki daban-daban ayyuka a jikinka.
Menene Yayi Fari?
Fiber na cin abinci shi ne bangare na abincin da ke jikin jikinka ba zai iya karya ba.
Yana taimaka maka ka ji cike, yana taimaka maka ci gaba da aiki kuma yana taimaka maka ka dafa abinci mafi sannu a hankali, hana spikes a cikin jini sugar.
Abincin mai wadataccen abinci mai gina jiki zai iya inganta abinci mai gina jiki, damuwa da glucose, da kuma bayanan jini mai laushi, rage cututtukan ciwon sukari na 2, cututtukan zuciya , da kiba .
Za ku kuma gane cewa abinci mai shirya zai iya ƙara ƙwayar fiber-wanda ake kira fiber aiki. Har yanzu masu juriya suna kan ko suna samar da irin amfanin kiwon lafiya kamar yadda zazzabi daga magunguna.
Soluble da Fiji Mai Saka
Fiber mai sauƙi shine irin wannan mummunan kuma ba ya narke cikin ruwa. Wannan yana gaggauta motsa abinci ta hanyar tsarin narkewa. Yi la'akari da fiber wanda ba za a iya canzawa ba a matsayin mai kullun motsa jiki ta hanyar tsarin narkewa da kuma gyaran hankalinka kamar yadda yake. Wannan nau'i na fiber yana aiki a matsayin mai laushi, yana hana maƙarƙashiya.
Zaka iya samun fiber mai banƙyama cikin kwayoyi, tsaba, kayan lambu, da hatsi.
Ka yi la'akari da rassan da ke cike da kwayoyi da tsaba, da bishiyoyin apple da kuma "ƙwayar hatsi" da ka gani a gari na gari. A matsayin fiber aiki, za ka iya ganin ta da aka jera akan alamun abinci kamar cellulose.
Sugar zare ta narke a cikin ruwa amma ba ta karya gaba daya ba. Maimakon haka ya janye ruwa kuma ya juya cikin abu mai gel wanda ya jinkirta narkewa.
Fiber zafin jiki yana fitowa daga wani ɓangaren shuka da ke adana ruwan. Zai iya samar da gel irin su mucilage, danko, ko pectin. Misali irin wannan gel shine hawan ciki a cikin cactus pads ko ruwan tafasa mai tsabta bayan kuna tafasa wake.
Sugar fiber yana rage jinkirin ka ... a hanya mai kyau. Yana sa ya fi ƙarfin jikinka ya rushe carbohydrates, ya mayar da su zuwa glucose, kuma ya sha glucose a cikin jini. Wannan yana taimakawa wajen kara yawan karuwa a cikin matakan jini, wanda zai taimaki insulin aiki mafi alhẽri. Wannan nau'i na fiber ma yana taimakawa wajen katse wasu shanu. Fiber zafin jiki zai iya taimakawa ƙananan cholesterol, inganta asarar hasara kuma rage haɗari ga annoba, ciwon sukari, ciwo na gastrointestinal, cututtukan zuciya, da wasu cututtuka. Har ila yau, yana taimaka maka ka ji cike da kuma rage hankalinka.
Zaka iya samun fiber mai narkewa a cikin wake, 'ya'yan itatuwa citrus, apples, karas, sha'ir, hatsi,' ya'yan flax, da psyksium husks. A kan alamun abinci, za a iya sanya fiber mai ƙyama a matsayin danko ko pectin.
Ƙwara dabara
Cibiyar Magungunan Medicine ta ba da shawarar mata su sami akalla 25 grams a kowace rana kuma maza suna samun 38 grams kowace rana. Mafi yawancin Amirkawa suna raguwa A matsakaicin yawancin Amirka ne ke samun 15.6 grams kowace rana.
Saboda alamun abinci mai gina jiki bazai rarrabe tsakanin mai sauƙi da zafin jiki ba, yana da wuya a gaya mana nawa kowanne da kake iya samun kowace rana.
Abu mai mahimmanci shine ya koyi wane nau'i na fiber ke samuwa a cikin abincin abincin kuma sa'annan ya yi ƙoƙarin samun nau'o'in albarkatun fiber a cikin abincinku na yau da kullum.
Ƙara Fiber zuwa Abincin ku
Yi ƙoƙari don samun adadin yawan fiber, amma kada ka tafi cikin kwandon. Mafi yawan fiber, ko kuma yawan fiber lokacin da ba'a amfani da jikinka ba, zai iya zama mummunan kuma, haddasa gas, bloating, zazzabin da kuma cramps. Idan ba a yi amfani da yawan fiber ba, haɓaka hankali, kowane 'yan kwanaki. Yi ƙoƙari ku ci ƙananan kuɗi a ko'ina cikin rana maimakon samun yawan fiber a kowane abinci kuma ku sha ruwa mai yawa.
Source:
Bayanai na Dietary for Americans. US Department of Health da Human Services . An shiga: Afrilu 25, 2012.