Fiber ya ƙunshi sassa na tsire-tsire da jikinka ba zai iya yi ba. Yana da muhimmiyar mahimmin abinci na abinci, wanda ya hada da abinci mai ciwon sukari, amma babu wani bincike da ke taimakawa wajen samar da fiber da inganta tsarin kula da jini. Cibiyar Gina Jiki da Abincin Abinci ya nuna mutumin da ke da ciwon sukari ya cinye 14 grams kowace kowace calories 1,000 a kowace rana, don haka a cikin kewayon 25 zuwa 35 grams.
Hakan ya kasance daidai da cin abinci mai ciwon sukari. Yawancin mutane ba su da isasshen fiber: yawancin abinci ne kawai kimanin 14 grams kowace rana.
Zai yiwu cewa daukar nauyin fiber mai yawa zai iya inganta matakan jini, amma kuna so ku dauki kimanin 44 zuwa 50 grams na fiber a kowace rana, wanda yake da wuya a yi tare da abinci na yau da kullum. Akwai kariyar fiber, amma ya kamata ka yi magana da mai kula da lafiyarka kafin ka ɗauki wannan fiber, musamman ma idan kana kan kowane jini yana rage yawan magunguna ko insulin. Yin amfani da fiber mai yawa zai iya haifar da rashin jin daɗi na jiki wanda zai haifar da cage, gas, da kuma ciwon ciki.
Hanyoyin cutar kwakwalwa ta cin nama mafi yawa
Kodayake yin amfani da fiber ba zai iya shafar matakan jini ba, zai iya taimaka maka wajen sarrafa matakan cholesterol. Wannan yana da mahimmanci saboda ciwon sukari da cututtukan zuciya sau da yawa sukan tafi tare, kuma high cholesterol yana da haɗari ga cutar cututtukan zuciya.
Amfani da 25-30 grams na fiber a kowace rana yana yiwuwa isa don taimakawa rage yawan yawan cholesterol da LDL cholesterol 'yan kashi maki. Mafi kyawun fiber na wannan shi ne fiber mai sauƙi, kuma ya kamata ka dauki kimanin 7 zuwa 13 grams na wannan tsari kowace rana.
Tsire-tsire suna samar da fiber don cin abincinku, don haka cin 'ya'yan itatuwa, kayan lambu, dukkanin hatsi, kwayoyi, tsaba, da legumes na za su kara yawan abincin ku.
An samo fiber mai sauƙi a cikin hatsi, kwayoyi, alkama da kayan lambu, kuma zazzaɓi fiber (mafi kyau don rage cholesterol) a cikin hatsi, 'ya'yan itatuwa citrus, apples, sha'ir, psyllium, tsaba da wake.
> Sources:
> Cibiyar Harkokin Kayan Kayan Gininta da Harkokin Abinci. "Abubuwan da aka Bayyana Takaddama Ciwon sukari Mellitus (DM): Fiber da Ciwon sukari."
> Ƙungiyar Ciwon Yankakken Amirka. "Gudanar da Gurasar Abinci da Tsarin Gwiwar Ciwon Ciwon sukari: Bayanin Matsayi na Ƙungiyar Ciwon Gida ta Amirka." Ciwon sukari Kulawa 2007; 30 Gida 1: S48-65.
> Cibiyar Nazarin Cibiyar Nazarin Kasuwancin {asa. "Tattaunawar Abincin Abinci don Magani, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids."