Ciki har da abinci mai yawa a cikin fiber zafin iya taka muhimmiyar rawa a inganta lafiyar zuciyarka. Akwai nau'i daban-daban na fiber mai narkewa da aka samo a cikin abinci, ciki har da:
- Beta glucan
- psyllium
- gumis
- pectin
- wasu hemicelluloses
A lokacin da aka haye, waɗannan zarutattun sun zama cikin daidaituwa kamar gel a cikin fili mai narkewa. Ko da yake fiber mai zafin jiki yana da kyakkyawan suna a riƙe da lafiyar lafiyarka - yana iya taimakawa wajen ƙananan matakan cholesterol.
Yana yin hakan ta hanyar daurin nauyin acid a cikin ƙananan ƙwayarku, yana haifar da su daga jiki ta hanyar dajinku. Tun da an buƙatar cholesterol don yin bile acid don taimakawa wajen narkewar ƙwayoyin cuta, za a iya cire ƙwayar cholesterol daga jini - saboda haka rage yawan ƙwayar cholesterol.
Yin amfani da fiber zafin jiki yafi rinjayar LDL cholesterol. A gaskiya ma, nazarin ya nuna cewa har zuwa 25 grams na fiber zafin jiki yau da kullum zai iya rage LDL ta har zuwa 18%. Saboda kwarewar ƙwayar cholesterol wanda ke da fiber mai sauƙi, kungiyar Amurkan Amurka ta bada shawarar cewa ya kamata ka hada har zuwa 25 grams na fiber zafin jiki a cikin abincinka kowace rana.
Kodayake akwai kariya dauke da fiber mai soluble wanda za'a saya, akwai wadataccen abincin da ya ƙunshi nau'i mai yawa na fiber mai narkewa. Ba wai kawai waɗannan abinci ba su samar da abinci tare da fiber mai sauƙi, su ma za su iya samar da wasu abubuwan gina jiki mai kyau don cin abinci ko abun ciye-ciye.
Don haka, idan kuna so ku kara yawan yawan fiber mai sauƙi a cikin rage cin abinci na rage yawan ƙwayar cholesterol, kokarin gwada waɗannan abinci mai kyau zuwa jerin kayan kasuwancinku.
'Ya'yan itãcen marmari
Dukan nau''in 'ya'yan itace - ciki har da berries, ayaba, da' ya'yan itace citrus - dauke da nau'o'in nau'o'in nau'i na fiber. Nau'o'in firam mai narkewa a cikin 'ya'yan itatuwa sun hada da pectin da wasu hemicelluloses.
Don haka ko kuna kama wani abu a matsayin abun ciye-ciye ko haɗuwa da shi a cikin santsi - ciki har da 'ya'yan itace shine hanya ɗaya don samun fiber mai soluble.
- Citrus 'ya'yan itatuwa, ciki har da - albarkatun, kiwi,' ya'yan tumbu, limes, da lemons - dauke da fiber mai soluble. A matsakaici, rabi na gubar tumatir yana dauke da 1 gram na fiber mai soluble, yayin da karamin orange zai iya ƙunsar game da 1.8 grams na fiber mai narkewa.
- Sauran 'ya'yan itace, irin su apples, pears, da plums suna cikin pectin. Don samun cikakken samfurin fiber da waɗannan 'ya'yan itatuwa ke ba su - kiyaye kwasfa. Peel zai iya ƙunsar fiber mai narkewa da sauran 'ya'yan itacen. Ɗaya karamin apple yana dauke da 1 gram na fiber mai narkewa.
- Kusan daya kofin berries - ciki har da blueberries, strawberries, da raspberries - dauke da ko'ina a tsakanin 0.3 da 1.1 grams na mai narkewa fiber.
Kayan lambu da namomin kaza
Dukkan kayan da ke ciki suna cike da fiber. Ba wai kawai suna dauke da fiber mai soluble - kamar wasu hemicelluloses, su ma suna da tsayi a cikin fiber. Adadin fiber mai narkewa da aka samo a cikin jigon hanyoyi yana yadu. Ganin cewa rabin kashi na raw cucumbers na iya ɗauke da kimanin 0.1 grams na fiber mai narkewa, adadin gwanin broccoli ko turnips na iya ɗaukar har zuwa 1.7 grams na fiber mai iya canzawa. Duk da haka, kayan lambu suna da yawa a yawancin nau'o'in na gina jiki yayin da suke da ƙananan mai da adadin kuzari, don haka jin dadi don yada su a kan farantin ku.
Duk da haka, ya kamata ka mai da hankali kada ka ƙara kayan gwaninta, shimfidawa, ko kayan ado ga kayan aikinka, tun da yake wannan zai iya rage yawan amfanin abincin nan.
Gishiri na iya kasancewa tushen fiber mai narkewa - kuma sun fi girma a gelcan beta. Ɗaya daga cikin nau'i na namomin kaza maras yadi na iya ƙunsar game da 0.1 grams na fiber mai narkewa. Duk da haka, wannan zai iya bambanta bisa nau'in naman kaza.
Kwayoyi da Tsaba
Ba wai kawai kwayoyi ba ne a cikin omega-3 fats, furotin, da ma'adanai, har ma sun ƙunshi nau'i-nau'i daban-daban na fiber mai narkewa. Bincike sun nuna cewa kintsin kwayoyi - ciki har da walnuts, almonds, pistachios, ko pecans - zasu iya inganta labarun ka.
Dukkanin walƙiyoyi guda biyu suna dauke da 0.1 g na fiber mai soluble, yayin da 10 kirki mai yawa zasu iya ƙunsar har zuwa 0.6 grams.
Tsaba - da kuma husks - sun hada da zare mai zafin jiki. Ganin cewa cakuda na sunflower ko sesame tsaba ya ƙunshi game da 0.1 gram na fiber mai soluble, irin adadin flaxseeds ya ƙunshi har zuwa 1.1 grams na zazzage fiber.
Saboda haka, ka tabbata ka hada da waɗannan abinci mai kyau a cikin shirin kuɗin cholesterol-downering ci abinci. Kwayoyi da tsaba zasu iya cinye kansu ko yafa masa a kan salatin fiber da kuka fi so ko abinci mai kyau.
Dukan hatsi
Wasu hatsi iri-iri suna cike da cike da zazzage - ciki har da irin su beta glucan da psyllium. Idan kana neman dukkanin hatsi don hadawa a cikin abincin ka mai sauƙi, ka tabbata sun hada da dukkanin hatsi don kara yawan abincin ka zazzage.
- Oatmeal
- Buckwheat
- Gero
- Barley
- Amaranth
- Quinoa
- Dukan hatsi shinkafa
Dukan hatsi sun ƙunshi nau'i-nau'i mai sauƙi mai soluble ta bauta. Alal misali, rabin rabin sha'ir na sha'ir zai iya ƙunsar kusan 0.8 grams na fiber soluble yayin da gilashin uku na uku na oat bran zasu iya ɗaukar har zuwa 2.2 grams na fiber mai soluble ta hidima.
Legumes
Legumes na wata hanya ce mai ban mamaki ta fiber. Wannan ƙungiyar abinci ta hada da:
- Chickpeas
- Peas
- Wake
- Lentils
Kayan rabin rabi na ƙafafun da kuka fi so yana iya ƙunsar ko'ina tsakanin 0.5 zuwa 2.4 grams na fiber mai narkewa. Legumes na da kyau sosai kuma ana iya karawa da kusan kowane tasa - don haka jin dadin zama don ƙara wasu kayan abinci mai fiber da ke cikin lakaranku don kara yawan abincin zazzaranku don rana.
Sources:
Rahoton uku na Kwalejin Ilimi na Kwalejin Cholesterol na kasa (NCEP) Kungiyar Kwararru ta Kwarewa, Bincike, da Kula da Yankin Cholesterol mai Cikakken Yara a Adults (PDF), Yuli 2004, Cibiyoyin Kiwon Lafiyar Jama'a: Cibiyar Zuciya, Lung, da Ciwon Jiki.
Rolfes SR, Whitney E. Mahimmancin Abinci, 13th na 2013.
Abincin fiber na abinci a cikin sassan jiki. Jami'ar Kiwon Lafiyar Jami'ar Harvard. Yanar Gizo: http://huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Fiber.pdf. Samun shiga Disamba 10, 2015.