A wani lokaci, tabbas ka ji cewa ya kamata ka ci abinci mai yawan fiber, amma watakila ba ka tabbatar da dalilin da ya sa ko ta yaya ba.
Fiber shi ne ɓangaren da ba'a iya gani ba a cikin 'ya'yan itatuwa , kayan lambu, hatsi, legumes, kwayoyi, da tsaba. Fiber yana taimakawa wajen kiyaye ku, ya cire cholesterol daga zuciyarku, yana inganta kwanciyar hankali kuma yana iya taimakawa wajen sarrafa glucose jini.
An bada shawarar cewa muna amfani da kimanin 25-38g / rana na fiber. Amma binciken ya gano cewa a cikin wadanda ke da ciwon sukari na iri 2, babban abincin fiber daga abinci mai ci - game da ~ 30-50g / kowace rana - na iya samar da ƙananan glucose na sukari idan aka kwatanta da rageccen fiber.
Bisa ga Cibiyar Harkokin Gudanar da Abinci da Kayan Dietetics ta American Academy, an yi imanin cewa lokacin da ake amfani da abinci mai fiber a cikin jini, saurin da glucose ya bayyana a cikin jini yana da hankali kuma an rage raunin insulin. Fiber yana jinkirta kwalliya da kuma narkewa. Shaidun gwaji sun nuna cewa jinkirta cikin narkewa rage karfin glucose, wanda zai haifar da ƙananan jini da kuma inganta glucose mai tsawo.
Lokacin daɗa fiber zuwa abincinka, yana da muhimmanci a yi haka a hankali. Ƙara fiber da sauri zai iya haifar da gas, bloating da rashin jin daɗi. Lokaci guda, ƙara yawan ruwan ku yayin da kuka ƙara yawan fiber ku; wannan zai taimaka wajen motsa ƙwayar jikinka.
Ƙididdigar ƙwayoyin fiber
Idan kuna biye da abincin abincin carbohydrate, mai yiwuwa bazai buƙatar ƙidaya ƙirar ƙira ba. Amma, za ku iya. Yi amfani da alamu don abinci da ke da su. An tsara fiber a ƙarƙashin cikakkun carbohydrates. Ka tuna don tabbatar da cewa kana da asusun ajiya. Alal misali 2 Tsp na man shanu na almond yana da 3g na fiber, amma ku idan kun ci kawai 1 Ts fiye da yadda kuke samun 1.5g na fiber.
Abincin da ba a dauke da alamomi irin su 'ya'yan itatuwa da kayan marmari za a iya lissafi ta amfani da albarkatun kamar aikace-aikace , littattafai, da shafukan intanet.
Sharuɗɗa don Zaɓin Abincin Gishiri Mafi Girma
Lokacin da sayan gurasa, hatsi, hatsi da sauran abincin abun ciye-ciye, da nufin sayen abinci wanda ya ƙunshi akalla 3g na fiber (5g har ma mafi kyau!). Kuna so mafi yawan amfanin gonar ku don samun dukkanin hatsi. Ta hanyar ma'anarsa, ƙwayar hatsi tana ƙunshe da 100% na kwayar asali - duk na bran, germ, da endosperm. Tsayawa hatsi m boosts da sinadirai darajar. A gaskiya ma, dukkanin hatsi suna da wasu antioxidants masu mahimmanci da basu samuwa a cikin 'ya'yan itatuwa da kayan marmari, da kuma bitamin B, bitamin E, magnesium, iron, da fiber.
Kuna iya gano abinci a matsayin hatsi ta wurin gano dukkan hatimin hatsi ko kallon jerin sifofin. Abu na farko shine ya ce "duka." Alal misali, dukan oat, dukan hatsin rai, dukan alkama.
Misalan hatsi cikakkun sun hada da:
- Amaranth
- Ba shakka
- Buckwheat
- Masara
- Gero
- Oats
- Rice
- Rye
- Sorghum
- Teff
- Triticale
- Alkama, ciki har da irin abubuwa kamar sifa, murmushi, farro, einkorn, Kamut, durum da bulgar, fashe alkama da alkama
- Rashin shinkafa
Abincin da ke kunshe da fiber
Yawancin kayayyakin abinci a kasuwar sun hada da ƙwayoyin da aka samo daga shuke-shuke (kamar 'ya'yan itatuwa, hatsi, da legumes).
Wadannan nau'in abinci ana kiransa firaye na aiki ko matakai masu gwagwarmaya. Ko dai wadannan nau'o'in samfurori da aka samo asali suna da irin wannan amfanin (misali: kare kariya daga cututtuka na zuciya) kamar yadda fiber daga abinci masu ci gaba ba a fahimta ba. Gurasa ku ci abinci cikakke duk lokacin da za ku iya.
Yadda za a samo madogara mai yawa kullum
Makullin cin abinci mai yawa shine cin abinci iri iri, irin su 'ya'yan itatuwa, kayan lambu, hatsi, legumes da kwayoyi da tsaba a kowace rana. Yi makasudin ku ci akalla 'ya'yan itace ko kayan lambu a kowane abinci. Da ke ƙasa za ku sami samfurin samfurin cin abinci mai yawan fiber.
Lura cewa kafin ka fara wani sabon abincin abinci ya kamata ka fara magana da likitanka.
Samfurin Zaɓi Mafi Girma
Wannan samfurin na samfurin na kimanin 50 grams na fiber.
3 launin fata na fata tare da 1/3 avocado (3g fiber), 1/2 kofin broccoli (2.5g fiber) da kuma 1/2 tumatir diced tumatir (1g fiber)
2 yanka na gurasar gari (~ 6g fiber)
1/2 kopin raspberries (4g fiber)
Kayan kayan kaji na kaji da aka ƙera
1 high fiber dukan hatsi kunsa (5g fiber)
1/2 kofin wake (8g fiber)
1/2 kofin sauteed namomin kaza (1g fiber)
1/2 kofin sauteed barkono (1g fiber)
3 oz na abincin kaza
1 apple (4g fiber)
12 almonds ko 1 Tsp almond ko man shanu peanut (2g fiber)
Abincin dare
5oz salmon
6 mashin asparagus da aka yi (3g fiber)
2/3 kofin quinoa tare da yayyafa da kwai da kuma 1/4 kofin yankakken artichokes (8g fiber)
Abincin abincin: 1/2 kofin strawberries (1.5g fiber)
Total fiber: ~ 50g / fiber day
> Sources
> Cibiyar Kwalejin Abinci da Dietetics. Matsayi na Ƙungiyar Abincin Amirka: Lafiya
Abubuwa na Fiber na Abinci. J Am Diet Assoc. 2008; 108: 1716-1731.
> Majalisar Kayan Goma. Dukan Kwayoyi 101.