Kayayyakin Slimming na Fiber-Rich

Fiber itace fiber mai cin abinci mai yawa wanda ke da babban tasiri akan aikin jijiyar ciki. Ganyen kabeji, da kwasfa na Legumes na tsaba da iri iri - duk wannan shine fiber.

A takaice dai, fiber wani hadadden carbohydrates ne wanda baya wadatar da jikin mutum da karfi, amma ya wajaba don mahimman ayyukansa.

Da farko dai, za a iya raba fiber zuwa mai narkewa da insoluble. Matsalar fiber itace anda andan itace da kayan marmari na kayan lambu, fiber insoluble shine bawo da husk. Dukkan nau'ikan suna da amfani kuma wajibi ne ga jikin mu.

Matsalar fiber ta hada da:

Pectin A cikin adadi mai yawa, ana samo shi a cikin apples, karas, 'ya'yan itatuwa Citrus, kabeji har ma a cikin dankali na yau da kullun. Pectin yana taimakawa rage yawan cholesterol kuma yana rage jinkirin sukari, wanda yasa ya zama ba makawa ga masu ciwon sukari.

Gum. Ganyen oatmeal da busassun wake sune manyan hanyoyin maganin gum. Kamar pectin, wannan nau'in fiber yana da tasiri ga narkewar abinci.

Lignin. Ba tare da zargin shi ba, yawancin lokaci muna cinye abincin lignin a karin kumallo - ana samun mafi yawan hatsi a cikin hatsi. Wani tushen lignin shine kayan marmari (ma'ana ba a gurbata ba, amma abincin ɗanɗano ne).

Ana amfani da nau'ikan fiber guda biyu zuwa nau'in insoluble:

Cellulose Ana iya samo shi a cikin samfurori da yawa iri - bran, kabeji, apples, kore Peas, har ma a cikin kwasfa na cucumbers.

Karkatarwa. A cikin adadi mai yawa, ana samun wannan nau'in fiber a cikin hatsi, bran, beets da sprouts na Brussels.

Babban fa'ida daga ƙwayar insoluble shine cire gubobi da gubobi daga jiki.

Menene fa'ida, kuma yana lalata fiber?

• Yana tallafawa al'ada abun da ke ciki na microflora na hanji da kuma yakar matakan kumburi.
• Yana rage haɗarin ciwon kansa.
• Samun fiber na yau da kullun zai taimaka wajen magance dysbiosis da maƙarƙashiya, yana daidaita sukarin jini.
• Wani muhimmin ƙari na fiber shine ƙarancin kalori, wanda ke sa amfaninta da adadi don adadi. Abin da ya sa abincin da ke cikin fiber ya kasance akan menu na abinci mai yawa.

Game da fursunoni na zare ya kamata a faɗi cewa kawai tare da amfani da shi gaba ɗaya ba shi da haɗari. Babban abu ba shine wuce gona da iri ba!

• Cutar ciki, rashin jin daɗi da gudawa.
• Sanadin wuce gona da iri a cikin mutane tare da cututtuka na pancreas da hanji.
• Wata hatsarin zaren fiber - tana sha danshi da ruwa mai yawa zuwa cikin narkewar abinci, wanda hakan na iya haifar da rashin ruwa da maƙarƙashiya. Don kauce wa waɗannan sakamakon da ba za su iya ji ba, a sha ƙarin ruwa - aƙalla lita ɗaya da rabi a rana.

Jerin Rikicin Fiber

Kamar yadda aka riga aka ambata, ana samun yawancin fiber a cikin bran da kayan gargajiya. Amma akwai shi a wasu samfuran. Tun da sanin wannan jerin, zaku iya tsara wa kanku samfuran amfani da bambance bambancen.

Abincin fiber mai guba (a kowace 100 g):

• Farin kabeji - 2.4 g
• Karas - 2.4 g
• Boiled beets - 3 g
• Braised farin kabeji - 2.1 g
• Masara - 7.1
• Boiled kabewa - 3.2 g
• Avocado - 6.7 g
• Apple tare da kwasfa - 4 g
• Banana - 1.7 g
• Pear tare da bawo - 2.8 g
• Raisins - 9.6 g
• Albarkatun da aka bushe - 18 g
• Alkama alkama - 43.6 g
• Gurasar alkama gaba daya - 9.2 g
• Gwanin hatsin rai - 5,2 g
• Oatmeal - 6 g
• Boiled buckwheat - 3.7 g
• Lentils - 11.5 g
• Da wake - 12.4
• Chickpea - 9.9 g
• Tsarin Flax - 27.3 g
• Ananyan kananun - 8.1 g

Shawarwarin fiber

Yana da mahimmanci a sami fiber a cikakke adadin.

Don yin wannan, bi shawarwari masu sauƙi:

1. Ku ci kyawawan 'ya'yan itatuwa maimakon sayan ruwan' ya'yan itace da aka sayo.
2. Maimakon fararen shinkafa, burodi, da taliya, ku ci shinkafa da ruwan alkama.
3. Sauya abinci mara lafiya (kwakwalwan kwamfuta, masu fasa, kayan lemo) tare da sabbin kayan marmari na fiber.
4. Sau 2-3 a mako, shirya abinci tare da wake ko kayan lambu da aka dafa.
5. Raba abincin ku na fiber a cikin servings da yawa a cikin yini, kuma ku tuna ku sha isasshen ruwa.
6. Ka tuna: fiber na halitta tana da lafiya sosai fiye da takwarorinta waɗanda aka sayar a cikin magunguna.

Masana ilimin abinci sun amsa tambayoyi masu mahimmanci

Wace rawa fiber na abinci take takawa a cikin mata masu juna biyu da masu shayarwa?

Fiber zai taimaka wa iyaye mata masu zuwa su jimre da matsala mai wahala, amma sau da yawa suna haifar da matsala - maƙarƙashiya. Abu ne wanda ba a ke so ya sha magunguna yayin daukar ciki don kada ya cutar da tayin, saboda haka, ana iya kiran fiber a amince da cutar panacea yayin yakar matsalolin hanji. Bugu da kari, ta kasance mataimakiya ta kwarai wajen yakar karin fam - duka kafin kuma bayan haihuwa.

Amfani da fiber yana hana ci gaban cututtuka daban-daban. Ba asirin ba ne cewa yayin lactation a jikin mace canje-canje na hormonal ya faru, wanda shine dalilin da ya sa matakan glucose na jini ke ƙaruwa. Fitsari ne wanda ke karfafa sukarin jini, yana rage hadarin kamuwa da cutar siga.

Fiber a cikin abincin masu ciwon sukari

Tun da matakan fiber na sukari na jini, yana da tilas a cikin menu na masu ciwon sukari.

Mafi yawan nau'in fiber don ciwon sukari shine cellulose na halitta. Don haɓaka tasirin antidiabetic, yana da kyau a cinye fiber tare da hadaddun carbohydrates (musamman sitaci).

Abincin mutane masu ciwon sukari ya kamata ya haɗa da kayan lambu wanda ya ƙunshi ƙarancin carbohydrates da matsakaicin fiber, har da burodin burodi da hatsi iri-iri. Kokwamba, zucchini, tumatir, eggplant, kabeji - duk waɗannan kayan lambu suna da wadatar fiber kuma suna samar da tushen abinci mai dacewa don ciwon sukari.

Fiber mai arzikin abinci rashin lafiyan

Bayan ban da rashin haƙuri game da samfuran takamaiman, ƙwayar fiber kanta ba shi da haɗari ga masu fama da ƙwayar cuta. Bayan haka, ga nau'ikan halayen rashin lafiyan abinci, ana bada shawara a hada shi a cikin abincin - fiber na abin da ake ci yana dawo da aiki na yau da kullun da ke cikin hanji da kuma rage girman halayen narkewar abinci, ta haka zai rage adadin halayen dake shiga jini.

Babban dokar lokacin cin zare shine kada a ci abinci sosai a kuma cin abinci a kananan rabo a cikin yini.

Menus na manya da yara

Yin amfani da fiber, kuma ba manta game da daidaitaccen abincin ba, ba za ku iya rasa nauyi ba, amma kuma inganta jiki sosai. Abincin da ke ƙasa zai taimake ku kawar da ƙarin santimita, inganta narkewa, tsaftace jikin gubobi da kuma daidaita hanji.

Litinin:

Karin kumallo na 1. Omelette daga kwai 1, kokwamba, burodin hatsi duka, baƙar fata.
Karin kumallo na 2. 1 apple ko pear.
Abincin rana Kayan lambu miyan, burodin hatsi duka, 150 g na Boiled nama.
Abincin abincin rana. 25 g na raisins, shayi na ganye.
Abincin dare 100 g na Boiled na fure na fure ko ganyen wake, 150 g na gida cuku na 2% mai, gilashin kefir tare da cokali 2 na bran.

Talata:

Karin kumallo na 1. Oatmeal, gilashin madara mai karancin mai, shayi na ganye.
Karin kumallo na 2. 1 pear ko ayaba.
Abincin rana Chicken broth miya, 100 g Boiled kaza, kokwamba, letas, ruwa.
Abincin abincin rana. Salatin na karas grated, beets da walnuts, shayi.
Abincin dare 150 g na dafaffen wake na wake, gilashin kefir tare da teaspoons 2 na bran.

Laraba:

Karin kumallo na 1. 150 g na gida cuku, 2 walnuts, shayi.
Karin kumallo na 2. Ayaba 1 ko innabi.
Abincin rana 150 g na gasa mai launin gasa, 100 g na Boiled lentils, ganye na shayi.
Abincin abincin rana. 25 g bushe apricots.
Abincin dare Ruwan zaki da aka gasa a cikin tanda, 100 g letas, gilashin kefir tare da cokali 2 na bran.

Alhamis:

Karin kumallo na 1. 100 g na taliya da aka dafa, yogurt, tea ko kofi ba tare da sukari ba.
Karin kumallo na 2. 1 apple ko lemu mai zaki.
Abincin rana Kayan lambu stew, 150 g na Boiled nama, ganye na shayi.
Abincin abincin rana. 25 g cashews ko almon.
Abincin dare 100 g na farin farin kabeji, 150 g na low mai mai gida cuku, 1 duka-hatsi gurasa.

Juma'a:

Karin kumallo na 1. 1 kwai tumatir mai wuya, 2 cucumbers ko tumatir, shayi na ganye.
Karin kumallo na 2. 1 pear ko apple.
Abincin rana Takalma tare da kayan lambu, salatin avocado, shayi.
Abincin abincin rana. 3 prunes.
Abincin dare Gasa kabewa tare da kayan lambu, gilashin kefir tare da teaspoons 2 na bran.

Asabar

Karin kumallo na 1. 100 g na farin shinkafa tare da Peas kore, shayi ko kofi.
Karin kumallo na 2. 1 orange ko innabi.
Abincin rana Kabeji miyan, burodin hatsi 1 gaba ɗaya, shayi na ganye.
Abincin abincin rana. 25 g dayan gyada.
Abincin dare Ganyayyun kayan lambu (broccoli, karas, beets), gilashin kefir tare da cokali 2 na bran.

Lahadi:

Karin kumallo na 1. Oatmeal, 100 g grated karas da aka dafa tare da man zaitun, shayi.
Karin kumallo na 2. Apple 1
Abincin rana Fillet na kifi tare da kayan lambu da aka gasa, shayi na ganye.
Abincin abincin rana. 25 g bushe apricots ko raisins.
Abincin dare Boiled buckwheat tare da tumatir, burodin hatsi duka, gilashin kefir.

Yaya za a ƙara ƙwayar fiber a cikin abincin yara?

Fibba a cikin abincin yara zai taimaka wajen hana bayyanar dysbiosis da kuma fama da maƙarƙashiya.

Shekarun da aka ba da shawarar wanda ya kamata a saka fiber a cikin abincin jariri shine watanni 8. Abincin fiber na yau da kullun ya kamata ya karu a hankali, 1-2 g a mako. Yara daga watanni 8 zuwa shekaru 3 suna buƙatar kimanin 18 g na fiber a kowace rana, da kuma yara 'yan ƙasa da shekara 8 - 25 g.

Bai kamata ku shiga cikin kayan abinci iri-iri na abin da ke ɗauke da fiber ba - kayan ƙoshin halitta zai kawo ƙarin fa'ida ga yaranku.

Kuna iya sauƙaƙe abincin yaro ta hanyar bin ƙa'idodi masu sauƙi:

• Vegetablesara kayan lambu a cikin jita-jita daban-daban kuma za'a iya yin sandwiches tare da kayan lambu.
• Introduaddamar da tafarnuwa masara, hatsin rai da oatmeal a cikin abincin yara sama da watanni 9 - suna da amfani sosai kuma suna ɗauke da adadin fiber.
• Madadin adanannun shagunan, yi amfani da sabbin 'ya'yan itace da aka tsince a gidanka na rani.

Fiber don asarar nauyi - dokokin abinci

Rage nauyi tare da fiber hanya ce mai amfani kuma mai ladabi. Kuma ka'idojin amfani da fiber sun dogara ne akan samfuran da yake cikinsu.

• Zai fi kyau ku ci kayan lambu tare da kifi ko nama - wannan haɗin yana taimakawa mafi kyawun sha da jijiyoyin jiki tare da bitamin da ma'adanai.
• Amma 'ya'yan itacen akasin haka, kuna buƙatar cin abinci daban, ba haɗuwa da wasu samfuran ba.
• A cikin menu na abinci, dole ne a saka bran ko fiber mai tsabta - an narkar da su da ruwa ko kefir a cikin rabo na 1 tablespoon a gilashin, ko a haɗe da hatsi daban-daban.
• Babban ka'ida wajen samar da abinci don asarar nauyi shine daidaitaccen abincin, isasshen ruwan sha da maye gurbin kayan maye da kyawawan kayan marmari da kyawawan kayan lambu da 'ya'yan itatuwa.
• Bugu da ƙari, sau ɗaya a mako zaka iya shirya ranar azumi akan fiber - har ma rana ɗaya zai taimaka tsarkake jiki kuma ya dawo maka da wani haske!

Ra'ayoyin masana ilimin abinci

Kafin a bincika fiber sosai, an ɗauke shi wani abu kamar shuka, sharar gida, kuma ba a ba da shawarar amfani da shi ba.

Tun daga shekarun 70s na karni na karshe, ra'ayin masana game da abinci ya canza sosai: yanzu ana kiran fiber shine mabuɗin jituwa da lafiya, kuma an bada shawarar duk wanda ya damu da jikinsu ya kasance cikin tsarin abincin.

Amfanin rasa nauyi

Domin rasa nauyi, mutane da yawa sun fi son abinci, wanda aka dogara da abinci tare da sinadarin fiber mai yawa. Suna da amfani mai amfani akan gaba daya kwayoyin. Abin da ke da amfani da fiber don asarar nauyi:

1. Hanzarta tafiyar matakai na rayuwa, narkewa.
2. Aka dawo da microflora na hanji.
3. Rage sukari na jini, wanda ke hana sanya mai mai.
4. Yana tsafta da gubobi, ciki da hanjin ciki (cellulose abu ne na al'ada).
5. Rage haɗarin ciwon kansa.
6. Mayar da aiki daidai da kunna motsin hanji.
7. Bayar da jin daɗin rayuwa na jin daɗin rai (lokacin da aka haɗiye shi, ƙwayoyin zazzaɓi, wanda ke haifar da tasirin cikar abinci, wadataccen abinci a cikin fiber babbar hanya ce don gamsar da yunwar)

Abincin fiber

Teburin da ke ƙasa ya jera abincin fiber. Zai taimaka wajen tsara abincinsa don rasa ko kiyaye nauyi. Don saukakawa, samfuran fiber mai ƙima don asarar nauyi sun kasu kashi, tebur kuma yana nuna adadin cellulose a cikin giram a cikin takamaiman adadin kaya:

Yawan adadin fiber, grams

Apple mai laushi

Jaket ɗin gasa dankalin turawa

Kai, taliya

Gurasar burodin

Da wake, kwayoyi, tsaba

Ganin bambancin abinci, yana iya yiwuwa a tambaya a ina ne ɓangaren litattafan almara? Wadannan abubuwa sune manyan fiber:

1. Amfanin gona gaba ɗaya (oatmeal, buckwheat).
2. Berries da 'ya'yan itatuwa (apples, blackberries, inabi, raspberries, peaches, pears, plum kankana).
3. Kayan lambu masu arzikin fiber (Peas kore, broccoli, karas).
4. Kwayoyi da 'ya'yan itatuwa masu bushe (almonds, kwanakin).

Jerin samfuran samfuran da aka yarda da su

Arancin fiber na abinci a cikin abincin mothersan mata masu rigakafi shine rigakafin maƙarƙashiya da kiba. Abincin firam na yau da kullun ga mata masu juna biyu kada ya wuce gram 30. Wannan adadin ya isa ga tsayayyen matakin sukari na jini, motsin hanjin yau da kullun. Bi waɗannan shawarwari don yin amfani da ɓangaren litattafan almara yayin daukar ciki:

1. Mai da hankali kan sabo kayan lambu da 'ya'yan itatuwa, alhali ba cire su daga fata ba.
2. Fi son duka burodin hatsi.
3. Cook fis da lentil abinci.
4. Ku ci shinkafa, hatsin rai, ko alkama akai-akai.

Yayin shayarwa, a hankali sanya idanu game da yadda jariri zaiyi akan kowane samfurin abincinsa, saboda jaririn na iya samun rashin haƙuri ɗaya. A cikin wannan lokacin, ya kamata ku watsar da abinci mai ɗauke da fiber - wannan:

• wake
• dill
• barkono mai dadi
• broccoli
• launin ruwan kasa shinkafa
• masara
• waken soya
• gari mai kyau.

Madadin haka, ku ci abinci daga jerin masu zuwa:

• porridge a kan ruwa
• plums
• dankali
• beets
• prunes
• pears
• peeled shinkafa

Jerin samfuran Fiber-Free

Mutane da yawa suna cinye abinci don asarar nauyi, a cikin kuskure suna tunanin cewa tana da wadatar fiber. Jerin samfuran da basa dauke da mayuka mara nauyi:

• madara
• cheeses
• nama
• kifi
• kayan lambu da aka ba da 'ya' ya 'ya' ya 'ya' ya 'ya' ya 'ya' ya 'yayan' ya 'ya' ya 'ya' ya ya ya kawo.

Yadda ake amfani dashi don asarar nauyi

Duk da fa'idodin abincin fiber mai ɗorewa, abubuwan da ake amfani da fiber waɗanda ke da tushen fiber na iya yin illa ga lafiyar ɗan adam. Adadin cellulose na yau da kullun shine gram 30-40. Zai iya zama fiber a abinci ko bushe, wanda aka sayar a cikin kantin magani. Idan ka wuce tsarin fiber na abin da ake ci, tare da cutarwa daga jiki zai fara zama mai amfani kuma mai amfani. Zuwa wannan lokacin, za a kara samar da iskar gas da kuma na ruwa.

Masanin kimiyyar abinci na Amurka Julia Upton daga Healthungiyar Kiwan Lafiya ya haɗu da wasu ka'idoji masu sauƙi waɗanda zasu taimake ku hawa cikin abincin yau da kullun don asarar nauyi da riƙe nauyi:

• Har zuwa 20 g na fiber na abin da ake ci a kowace rana yana samar da 800 g nunannun kayan lambu da 'ya'yan itatuwa tare da fata.
• Additionalarin ƙarin 5-7 g zai kawo garin tafarnuwa daga sha'ir, buckwheat, oatmeal, shinkafa mai launin ruwan kasa.
• Wani 5-6 g ya ƙunshi burodin hatsi 100 g.
• Sau biyu a mako, ƙara lentil, Peas, ko wake a cikin abincinku.
• Kada ku yi amfani da sukari na kayan yaji, maye gurbin shaye-shaye tare da 'ya'yan itatuwa da aka bushe.
• Don ƙananan kayan ciye-ciye, ci kwayoyi da tsaba (har zuwa 40 g kowace rana).
• Yi amfani da steamed bran (har zuwa 6 tablespoons a rana).

Don ƙaddara ingantaccen abinci da asarar nauyi, ya kamata a ci 'ya'yan itatuwa da safe. Masana ilimin abinci sun bada shawarar barin dabi’ar shan abinci da ruwa. Yana da mahimmanci a tuna cewa kwata na menu na yau da kullun ya kamata ya kasance salads, wata kwata ya kamata ya kasance 'ya'yan itace, iri ɗaya yakamata ya kasance kayan lambu sabo ne ko dafa shi, goma yakamata ya zama hatsi da kayan ƙwari, iri ɗaya kuma ya zama madara, samfuran madara mai ruɓi, kwayoyi, kuma ya kamata shekaru ashirin su zama fats na kayan lambu.

Lafiya Jiki

Tsarin zaren fiber na manya ya kusan 30 g kowace rana. Wannan kusan servings 5 ​​ne na 'ya'yan itatuwa da kayan marmari, burodin hatsi gabaɗaya da kuma hatsi na hatsi ko legumes.

Baya ga bitamin, ma'adanai, furotin, fats da carbohydrates, jikinmu yana buƙatar wani muhimmin abu wanda ba shi da ƙimar abinci, amma yana da ayyuka masu amfani da yawa. Wannan fiber ne. A cewar kididdigar, kusan kashi 5% na mazaunan birni suna amfani da fiber cikin isasshen adadin. Amma fiber abu ne mai mahimmanci a cikin rigakafin cutar kansa da cututtukan zuciya, ciwon sukari na 2, kiba, matsalolin hormonal. Fiber yana da mahimmanci don narkewa mai kyau.

Mene ne fiber?

Fiber ba zata iya kasancewa ba a cikin abincin da aka shuka kawai - hatsi, kayan lambu, 'ya'yan itatuwa, legumes, kwayoyi. Fiber ba ya kawo makamashi ga jiki ta hanyar adadin kuzari ko bitamin da ma'adanai. Ba a narke a ciki ba. Tsarin zarewar fiber yana faruwa a cikin hanji. Wasu daga cikin jinsinta basa rarrabu kwata-kwata, amma suna taka muhimmiyar rawa wajen tsabtace jiki, suna aiki azaman wani irin goge-goge a cikin hanji. Salatin kabeji da karas, mai wadatar fiber, don kyawawan dalilai a cikin mutanen Soviet an kira shi "Whisk".

Fiber Sources

Mafi sauki kuma mafi “m” tushen fiber shine alkama bran. Kuna iya siyansu a kantin magani ko kantin abinci na kiwon lafiya. Amma yawancin masana harkar abinci ba da shawarar fara tsarkake jiki da iri, saboda kuna buƙatar ƙara yawan adadin fiber a cikin abincin. Hanya mafi sauƙi don yin wannan ita ce ƙara kayan lambu da hatsi na hatsi gaba ɗaya a menu. Ganyen wake, kayan lambu, ganyayyaki da sauran nau'ikan kabeji, karas, beets, barkono kararrawa - waɗannan kayan lambu ya kamata su bayyana a kai a kai tebur a kai a kai. Legumes su ma kayan kirki ne na fiber. Tsaba (flax, sesame, chia), kwayoyi, berries tare da tsaba (raspberries, strawberries, inabi, black currants), 'ya'yan itatuwa suna taimakawa wajen tsarkake jikin.

Zaman lafiya

Increasearin ƙwayar fiber a cikin abinci yana rage haɗarin kamuwa da cututtukan cututtukan zuciya, bugun zuciya da bugun jini. Wannan ya faru ne saboda gaskiyar cewa abincin da yake da fiber yana rage matakin "mummunan" cholesterol a cikin jini, yana hana samuwar plaque a kan jiragen. Bugu da kari, fiber yana taimakawa wajen daidaita nauyi, wanda shima yana da amfani mai amfani ga lafiyar zuciya.

Fiber da sukari

Fiber yana hana shigar sukari cikin sauri kuma yana daidaita matsayinsa baki ɗaya. Sabili da haka, haɓaka yawan ƙwayar fiber a cikin abinci shine rigakafin ci gaban nau'in ciwon sukari na 2, cututtukan cututtukan cututtukan fata, da kuma samar da gallstones da kodan. Fiber yana ba da gamsuwa na cikawa, don haka a lokacin ranar ana so ƙasa da kayan ciye-ciye marasa dadi. Ruwan 'ya'yan itace ba su da fiber, saboda haka suna lalata lafiya, suna haifar da tsalle cikin sukari. Amma 'ya'yan itacen guda ɗaya, waɗanda aka ci gaba ɗaya ko aƙalla a cikin hanyar smoothie, sun fi dacewa. Idan baza ku iya tunanin ranar ku ba tare da gilashin ruwan 'ya'yan lemo ba, ku riƙe kuɗin bran na hannu. Zasu taimaka wa jiki wajen shan sukari a hankali.

Tsarin hanji

Bayan amfani, fiber yakan kumbura da kuma hanzarta aiwatar da narkewar abinci, yana tsabtace bangon hanji. Godiya ga wannan, yawancin matakai masu amfani suna faruwa a jiki. Kyakkyawan hanji mai kyau yana shafar aiki da tsarin hormonal, wato, ana iya cewa fiber na iya shafar sauƙin alamun PMS a cikin mata, jujjuya yanayi da matakan hormonal baki ɗaya. Kyakkyawan narkewa shima yana shafar bayyanar, tunda matakan kumburi a cikin hanji suna haifar da kumburi da kan fata, haka kuma yana dagula yanayin gashi. Bugu da kari, hanjin suna da alhakin shan bitamin da ma'adanai. Amma a cikin wannan lokacin ya sideangaren wancan ɓangaren filayen fiber. Idan akwai yashi da yawa, to abincin da aka cakuda zai iya barin hanjin cikin sauri kuma microelements basu da lokaci su narke gaba daya. Tsarin zaren fiber na manya shine kimanin 30 g a rana. Wannan kusan servings 5 ​​ne na 'ya'yan itatuwa da kayan marmari, burodin hatsi gabaɗaya da kuma hatsi na hatsi ko legumes. Sauya hatsi da aka sarrafa da gari tare da ƙoshin hatsi, don haka zaku ƙara yawan adadin fiber na lafiyayyen abinci a cikin abincinku.

Kyakkyawan sani

Theara yawan ƙwayar fiber a cikin abincin ku, shan ƙarin ruwa. Wannan zai taimaka wa hanji suyi aikinsu da kyau. Hakanan, tabbatar cewa kuna da isasshen abincin probiotic a cikin abincin ku. Waɗannan samfuraren madara masu zafi da zafi, kvass na halitta, sauerkraut, tumatir, buckwheat, bishiyar asparagus. Kwayoyin cuta da na zare suna aiki sosai tare don tabbatar da cewa microflora na hanji na lafiya.

Karka kara yawan adadin fiber a cikin abincinka kwatsam. Wannan na iya haifar da rashin aiki cikin hanji - mai fitar jini, zawo, ko kuma, bi da bi, maƙarƙashiya.

Insoluble fiber

Fiayoyin ruwan da ba a iya warwarewa - cellulose, lignin - ɓangare ne na kabeji, Peas kore, apples, karas, bawo na cucumbers.

Cellulose yana shayar da danshi daga sharar gida, yana bashi girma da danshi, yana saurin motsawa da fitarwa.

Lignin yana ɗaure acid bile, yana rage cholesterol jini. Rage haɗarin gallstones. Adana kayan lambu yana ƙaruwa da yawa.

Farin zazzagewa yana ƙara yawan sharar gida bayan rushewar abinci, wanda ke tayar da jijiyoyin jiki - haɓakar kamannin fuskoki na hanji, yana jin haushi don motsi na hanji na yau da kullun, kuma yana hana maƙarƙashiya.

Abincin da ke ƙunshe da fiber mai sa maye yana tsabtace bangon hanji. “Gidan wanki” wanda aka yi da murfin dindindin ya dogara abin da zai ɗaure kuma ya kwashe sharar gida. In ba haka ba, suna birgima, ɓata, da haɓaka yawan ƙwayoyin cuta na pathogenic microflora a cikin hanji.

Pathogenic microflora yana samar da samfuran sharar kansa wanda ke ratsa jini ta cikin bangon hanji, lalata membrane, da kuma haifar da cututtuka na tsarin narkewa da ciwace-ciwacen daji.

Jiki ya daidaita, yana cinye sojojin kariya. Kulawa da zazzagewa na zahirin halitta a cikin hanji yana adana rigakafi, yana aiki da metabolism.

Ruwa mai narkewa mai ruwa

Faleshin ruwa mai narkewa - pectins, resins (legumes), alginase (algae), hemicellulose (hatsi, sha'ir) - kar kumbura lokacin da aka tsoma cikin ruwa, kamar cellulose, amma suna samar da jelly mai ƙima tare da ƙirar astringent.

Abubuwan Pectin suna ba da ƙarfi da ƙarfi don shuka kyallen takarda, taimakawa wajen magance fari. Pectins da resins suna ba da gudummawa don adana samfurin na dogon lokaci.

Fiber mai narkewa-ruwa yana dauke da adadin kuzari, da sauri ya cika, yana hana shan carbohydrates da fats. Haɓaka sukari na jini yana buƙatar ƙasa da insulin, wanda ke ba da gudummawa ga wadatar mai, kiba.

Microflora yana rushe pectins a cikin babban hanji, ta haka ne zai kara mahaɗin acidic, wanda ke ba da gudummawa ga halakar ƙwayoyin cuta.

Abincin da ke da wadata a cikin fiber mai ruwa-mai ruwa yana kula da ma'aunin microflora, rage abubuwan da ke tattare da ƙwayoyin cuta na putrefactive a cikin hanji.

Tsarin Fiber

Abinda aka yarda gabaɗaya shine amfani da abinci wanda ya ƙunshi 30 g na fiber yayin rana.

Wasu masu binciken sun hakikance cewa tsarin fiber na abin da ake ci a jikinsa ya dogara ne da shekaru, don haka suna ba da shawarar shan:

• har zuwa shekaru 50: mata - 25g, maza - 38g,
• bayan shekaru 50: mata - 21g, maza - 30g.

Tasirin amfani da fiber yana haɓaka abubuwan bitamin C da E, beta-carotene a cikin abinci.

Yadda ake shan fiber

Haɗe a cikin abincin abinci, 'ya'yan itatuwa, kayan marmari, hatsi, waɗanda aka cinye a cikin yanayin halittarsu, ba kamar masarar dankali ko ruwan' ya'yan itace ba.

Yi jita-jita bayan jiyya da ƙoshin zafi suna da amfani azaman madadin - lokacin da abinci na halitta yana da wadataccen fiber yana cutar da mucosa mai rauni, yana cutar da yanayin cikin cututtukan cututtukan hanji.

Da wuri da robobi ya kamata a maye gurbinsu da burodin burodi ko kuma buɗaɗɗen abinci.

Kawar cin abincin fiber duk rana, bawai karin kumallo ba.

Masana ilimin gina jiki suna ba da shawarar irin abubuwan da ake ci a cikin (a cikin rukunin abinci na yau da kullun):

• salatin kayan lambu, ganye - 1/4,
• nunannun 'ya'yan itatuwa - 1/4,
• tushen albarkatun gona bayan magani mai zafi - 1/4.

Ragowar 1/4 na abincin yau da kullun:

• Carbohydrates: hatsi, gurasa, sukari - 1/10.
• Protein: kwayoyi, madara, kayan kiwo - 1/10.
• Fats: Fats na dabba da kayan lambu - 1/20.

Haɗe da fiber a cikin abincin a hankali, kai matakin da aka ba da shawarar a cikin wata ɗaya ko biyu. In ba haka ba, kumbura, mabuyar katako.

Lowarancin mai kitse, mai-fiber yana da kyau ga masu ciwon suga.

Fa'idodin fiber ga mata

Abincin fiber na abinci yana da matukar amfani ga jikin mace. Cellulose yana gajartar da batun zubar da jijiyoyin da suka wuce gona da iri wanda yake haifar da ciwace-ciwacen farji.

Estrogens shiga cikin hanji da bile. Jinkirta su a jiki tsawon kwana ɗaya ko ya ninka yana haifar da sake shiga cikin jini. Abubuwan da ke cikin fiber suna cire hormones masu yawa tare da sharar gida, wanda ke rage matakin su.

Saboda haka, zarurrukan shuki suna rage haɗarin ciwacewar mace.

Fibba da maƙarƙashiya

Dalili mai haifar da maƙarƙashiya (maƙarƙashiya) shine riƙe matsi na fiye da kwana biyu, wahalar motsi na hanji - rashin samfuran fiber.

Jinkirta kwance yana haifar da tsawaita hulɗar feces tare da mucosa na hanji, lalata ta daga cututtukan carcinogens.

Tare da hali na maƙarƙashiya, ware ko iyakance a cikin abinci jita-jita mai sauƙi - kifi da soyayyen nama, farin burodi, dankalin masara, da sauransu.

Haɗe da abinci mai ƙoshin fiber, kamar kwayoyi, a cikin abincinka. Suna da kalori mai kaifi, suna dauke da sinadarin fiber. Tebur wanda abinci yake dauke da fiber an gabatar dashi daga baya a wannan labarin.

A gefe guda, maƙarƙashiya yana haifar da haɗuwa da fiber na abin da ke cikin abinci ba tare da isasshen ƙwayar ruwa ba - har zuwa lita 2 a rana. Yawanda aka ba da shawarar sun hada da ruwa, shayi, kofi, madara, miya, da sauransu. Game da rashin danshi, fiber baya kawo fa'idodi, yana ɗaukar ruwa daga jiki.

Mai nuna isa isasshen ruwa shine launin fitsari. Idan tayi haske, akwai wadataccen ruwa. Kyakkyawan launin rawaya mai haske yana nuna ƙarancin, haɗarin maƙarƙashiya.

Ganyayyaki mai narkewa nan da nan bayan cin 'ya'yan itatuwa (misali apple) yana haifar da haɓakar iskar gas.

Girke-girke na maƙarƙashiya tare da abinci mai ɗauke da fiber

• Grate coarsely 100 g na karas da 100 g na cucumbers, ƙara 5 g na flax tsaba, 5 of g tsaba.

• Grate 200 g na sabo kabewa tare da bawo, ƙara 100 g na grated dafa beets.

Don amfani ciki don a cikin allurai uku.

• Coarsely grate 300 g na Boiled beets, ƙara 50 g na walnuts ba tare da bawo, 150 g na prunes.

Amfani da g 100 na cakuda sau uku a rana. Bi da maƙarƙashiya na kwana biyu.

Jerin Fiber da Tebur

Sau da yawa a cikin kayan lambu, 'ya'yan itãcen marmari - duka mai narkewa da insoluble zaruruwa. Misali, ganyen kwalliya tana dauke da sinadarai mai narkewa, kuma dansandan na dauke da mayukan dake narkewa.

Wani lokaci kwasfa na kayan lambu da 'ya'yan itatuwa yana dauke da abubuwa masu cutarwa. Misali, kukis na wanke jikin, yana da tasirin diuretic. Amma ƙwaƙƙwaransu suna tara nitrates. Sabili da haka, kafin amfani da kokwamba da aka saya, yana da kyau a tsaftace shi.

Abincin abinci mara nauyi ba tare da zafi ba da aiki da injinan (dankalin turawa mashed) sun ƙunshi ƙarin fiber.

• Oatmeal ya ƙunshi fiber mai yawa, wanda ke rufe, yana sauƙaƙa kumburi na mucosa na ciki.
• Alkama na inganta ayyukan kwakwalwa, zuciya, jijiyoyin jini, gabobin narkewa.
• Millet yana inganta motsin hanji, yana daidaita metabolism na mai, da kuma glucose jini.
• Sha'ir yana da amfani ga cuta na rayuwa, na dogon lokaci yana haifar da ji na satiety, yana da sakamako mai laushi mai laushi.

Yana da amfani don ƙara berries, kwayoyi, 'ya'yan itatuwa, raisins zuwa hatsi.

Mai zuwa jerin abinci ne wanda yake dauke da fiber na abin da ake ci:

Kayan da aka ci na bran

Bran (harsashi na hatsi) - samfurin da ke da wadatar fiber, yana sauƙaƙe motsi na hanji, yana daidaita metabolism. Nan da nan kafin amfani, ana haɗa su cikin kefir, madara, miya.

• Alkama Anananun tsire-tsire masu taushi.
• Hatsin rai. Mai sauƙin narkewa.
• Oatmeal. Tsarin da ya fi dacewa.

Don lafiya da asarar nauyi, fara ɗaukar tare da alkama ko hatsin rai iri.

Dauki bran a hankali:

1. 1ara 1 tsp sau uku a rana don abinci.
2. A tsakanin makonni biyu, ƙara yawan yau da kullun zuwa 3 s.

Bayan watanni biyu, daina shan shi - cinye sauran abincin da ke da wadatar fiber.

Babbar mai amfani

Fiber mai cin abinci shine ɓangaren samfuran samfuran da sirrin hanji na mutum. Wannan dukiyar ta sa basu da amfani kwatankwacin abin dubawa game da sake sarrafa ƙarfin kuzarin jiki. A lokaci guda, godiya gareshi, abinci mai fiber (tebur da ke ƙasa) na iya haɓaka aikin hanji. Abubuwan da ke da amfani ga fiber na abin da ake ci sun hada da:

ruruwa na kwayar bile,

cire yawan kiba cholesterol,

Yana tsarkake jikin da gubobi,

ƙirƙirar ji na cikakke.

Mataimakin Kula da Cututtuka

Daya daga cikin cututtukan cututtukan yau da kullun shine maƙarƙashiya. Rayuwa ta katako tana ba da gudummawa ga haɓakar wannan cutar, kuma, a cikin sa, yana haifar da wasu cututtukan da ba su da kyau. Haɗin abinci tare da abun cikin fiber mai yawa a cikin abinci shine hanya mai kyau don hanawa kuma wani lokacin bi da bi (akwai cututtukan da ke cikin abin da aka sanya fiber).

Ba dole ba ne a cikin abincin mutanen da ke da ciwon sukari. Fiber yana rage buƙatar allurar insulin ta hanyar ƙara juriya (hankali) sel sel wannan abun. Fiber mai cin abinci yana daidaita sukari na jini da cholesterol, saboda haka matakan su yana raguwa. Propertyarshe na ƙarshe yana sa su zama mataimaka masu aminci a cikin yaƙi da wuce kima.

Bugu da kari, zare yana taimakawa rage hadarin basur da cututtukan hanji. Kwanan nan, masana game da cututtukan gastroenterologists suna kara magana game da fa'idodin da ba za a iya mantawa da su ba a cikin fiber na abin da ake ci a cikin yaƙi da ciwon kansa.

Abubuwa biyu na fiber

Za'a rage cin abin da ya rage ya zama mai narkewa da insoluble. Tasirinsu ga jiki ya sha bamban. Matsala ko “laushi” zaruruwa sun haɗa da:

Fiber na wannan nau'in yana cire abubuwa masu lahani daga jiki, yana taimakawa warkar da mucosa na hanji da rage ayyukan putrefactive. Fine mai cin abinci mai narkewa yana inganta motility na narkewa, cire cholesterol, ƙara ɓoye ruwan ɓoyo. Wadannan sun hada da:

Bukatar yau da kullun

Masana sun nuna cewa kowace rana mutum yana buƙatar cinye 25-40 g na fiber. Adadin yau da kullun ya bambanta da shekarun mutum da matsayin jikinsa. Adadin da aka ba da shawarar ga mata shine 25 g a kowace rana, ga maza - 40 g. Bayan shekaru 50, masana game da cututtukan gastroenterologists suna ba da shawarar rage adadin fiber ɗin da aka cinye, tunda tsofaffi galibi suna da raguwa a cikin aikin motsa jiki na hanji.

Ana buƙatar shawara na musamman

A yau, ana iya siyan fiber a kantin magani a cikin shirye-shirye na musamman wanda ya ƙunshi mai narkewa da fiber na abin da ake buƙata. Suna ba ku damar sauri cika buƙatar jikin mutum don abubuwa masu ƙonewa. Koyaya, yakamata ku, tunda koya game da fa'idodin fiber na abin da ake ci, nan da nan gudu zuwa shagon. Shirye-shirye na musamman, har ma da 'ya'yan itatuwa, hatsi da kayan lambu masu wadatar fiber, na iya kawo fa'idodi da cutarwa. Sabili da haka, masana game da cututtukan gastroenterologists da masu ba da shawara game da abinci suna ba da shawarar sannu a hankali a gabatar da su cikin abincin abincin tare da sinadaran da ke ƙunshe da adadin fiber na abin da ake ci.

Akwai cututtuka da yawa waɗanda jerin abubuwan abinci mai fiber sune jerin contraindications. Wadannan sun hada da:

cututtuka tare da kumburi da mucous membrane na ciki da ciki,

m cututtuka

Inabi, apple, kabeji, tumatir, strawberries, hatsi, burodi da sauran abinci tare da ɗumbin fiber lokacin da aka cinye su sosai zai iya haifar da sakamako mara kyau:

bloating da haɓaka gas,

ci gaban fermentation tafiyar matakai a cikin hanji,

malabsorption na bitamin da sauran abubuwa masu amfani.

Kar a canza tsohuwar menu

Wani lokaci, 'yan mata waɗanda ke koyo game da fa'idodin fiber na abin da ke ci da kuma nazarin jerin abincin da ke da wadatar fiber, kai tsaye su canza zuwa sabon abincin. Sau da yawa, irin wannan canji mai ƙarfi a cikin menu yana haifar da mummunan sakamako wanda aka ambata a sama: bloating da ƙara haɓakar gas. Increaseara yawan ƙwayar fiber a cikin abincin zai taimaka wajen guje wa faruwar hakan. A lokaci guda, yawan abincin da ke wadatar da fiber na abin da ake ci a hankali yana ƙaruwa kowace rana. Wani sashi mai mahimmanci game da tsari shine kulawa da hankali game da abin da jikin zai amsa.

Yadda ake ƙara yawan adadin fiber a cikin abincin

Fiber mai cin abinci kusan ba ya cikin samfurori daga gari mai tsabta, a cikin dabbobi da mai kayan lambu, a cikin kayan 'ya'yan itace da kayan marmari, a cikin kowane nau'in kayan kwalliya, a cikin nama da kifi, da sauransu. Ba lallai ba ne a yi watsi da waɗannan samfurori kai tsaye da kuma dindindin don amfanin abinci mai ƙoshin fiber. Madadin da yawa daga cikinsu, zaku iya amfani da irin wannan, amma mafi yawan "masu rai". Gurasar fari ba ta da wuya a hankali a maye gurbinsu da hatsin rai, gari mai tsini - hatsi duka. Madadin ruwan 'ya'yan itace (muna magana ne game da sabon matsi), zaku iya dafa smoothies waɗanda suka shahara a yau. Miyar Pumpkin, karas da apple wani zaɓi ne mai kyau ga irin wannan hadaddiyar giyar.

Ya kamata a tuna cewa ana samun yawancin fiber a cikin fata na kayan lambu da 'ya'yan itatuwa. Sabili da haka, yana da kyau kada a baƙa garin cucumbers, apples and pears, amma na smoothies, a can kuma lokacin shirye-shiryen salads. Amma avocado, abun da ke ciki wanda ya ƙunshi abubuwa da yawa masu amfani ga jiki, ya kamata a sami 'yanci daga fatar.

Imumarancin aiki - mafi girman sakamako

Fiber yana da ƙari a cikin abinci sabo. Abin da ya sa keɓaɓɓun waɗanda ke fama da rikice-rikice na gastrointestinal tract an yarda su ci abinci kawai na dafaffen ko steamed. Kuma ga lafiyar jiki, sun fi amfani yayin da ba a ba su maganin zafi. Salatin 'ya'yan itace na iya maye gurbin kayan zaki. Madadin abin da kuka fi so "Olivier", "Mimosa" da "sandunan Crab" yana da kyau kuyi amfani da jita-jita tare da sabo kayan lambu. Kabeji kawai, amfanin da aka nuna mana daga makarantar yara kuma ba a shakkar kowa, zai iya zama kayan abinci a cikin salati mai yawa.

Zabi mai hankali

A yau, samun sabo kayan lambu da 'ya'yan itatuwa a cikin shagon yana da sauƙi a cikin hunturu da bazara. Koyaya, yana da mahimmanci a tuna cewa ba dukkan su suke da amfani daidai ba. A farkon kallo, abarba, lemun tsami, lemo, mangoes da avocado iri ɗaya suna da abun alatu, amma yana da kyau mu fifita kayan lambu da na kayan lambu da 'ya'yan itatuwa na ɗan lokaci. Ana kawo mana jita-jita na nesa daga nesa, kuma sau da yawa, don kula da kamanninsu masu kyau, ana amfani da ƙwayoyin mahaɗan magunguna daban-daban. Kuma in babu kwayoyi masu cutarwa, amfanin kayayyakin kasashen waje yayi kasa da na kayayyakin na gida, tunda galibi masu yaduwar su ne, lokacin da 'ya'yan itatuwa basu da lokacin samun karfin, su cika da abubuwa masu amfani. Tabbas, zaku iya haɗa su a cikin abincin, amma ya kamata ku zaɓi ƙungiyar masu ba da kaya a hankali. Abubuwan da ake amfani dasu don adana abinci na iya haifar da rashin lafiyan jiki da rikicewar ciki ko hanji. A takaice, a cikin neman fiber, kar a manta da sauran bukatun jiki.

Ba a yanke shinkafa da sauran hatsi, apples da baƙaƙe da pears, cucumbers, tumatir da kabeji - an tabbatar da fa'idodin abincin fiber mai yawa ta hanyar binciken da yawa. Suna taimakawa don guje wa cututtuka daban-daban da ke tattare da cuta na rayuwa da jijiyoyin ciki.

Makullin ga lafiyar jiki shine bambancin ra'ayi da ma'ana daidai. Fiber mai yawa, kamar mai, yana haifar da mummunan aiki na jiki. Abin da aka saba da shi na iya ƙunsar wasu abubuwan gina jiki da yawa kuma suka ware wasu. Maimaita su zasu taimaka fadada abincin. Abubuwan da ke da amfani ga tushen tushen faski, alkama da aka shuka ko ɓawon guda ɗaya na apples and cucumbers sukan saba da su, kawai saboda waɗannan abubuwan ba su saba da mu ba.

Janar halayen fiber

Fiber ko shuka fiber wani nau'i ne mai rikitarwa na carbohydrate wanda aka samo a cikin bawo na tsire-tsire mafi girma. Hakanan ana kiranta cellulose. Mutane suna amfani dashi don abinci, haka kuma don samar da kayan masana'antu daban-daban. Daga mahangar mahaɗin, fiber itace polysaccharide mai cakuda mai rikitarwa don ɗaukar shingen sel tsirrai.

Abincin fiber

Nuna kimanin adadin 100 g na samfurin

Bukatar fiber yana ƙaruwa:

• Tare da shekaru. Babban buƙatar fiber a cikin jiki yana faruwa a shekaru 14 kuma yana zuwa shekaru 50. Sannan buƙatar rage ƙwayoyin ƙwayar shuka ta hanyar 5-10 raka'a.
• A lokacin daukar ciki, gwargwadon karuwar yawan abincin da aka cinye.
• Tare da aiki mara nauyi na hanji. A wannan yanayin, zare yana daidaita hanji.
• Tare da yanka jiki. Firam na Shuka suna yin rawar tsintsiya, yana tsabtace bangon hanji.
• Tare da karancin bitamin da cutar rashin jini. An tsabtace jiki, shan bitamin yana inganta.
• Yawan kiba. Saboda daidaituwar tsarin narkewa, ana lura da asarar nauyi.

M kaddarorin amfani da fiber da tasirinsa akan jiki

Baya ga sakamako mai amfani akan ƙwayar gastrointestinal (tsabtace, motsa jiki na motsi), fiber yana kunna enzymes narkewa a cikin hanji. Ya zama dole don kula da microflora na al'ada a cikin hanji, yana kawar da dysbiosis.

Majiyoyin kiwon lafiya sun nuna cewa fiber na abin da ke cikin abinci yana da matukar amfani ga marasa lafiya da ke fama da cutar sankara, saboda raguwar adadin kuzarin carbohydrates, wanda ke kare jiki daga hauhawar yawan sukarin jini.

Fiber tana cire gubobi da gubobi daga jiki, tana rage maida hankali na ƙima mai cutarwa. Saboda wannan, hanta kuma ta warkarwa. Hanyoyin metabolism a cikin jiki suna fara ci gaba da sauri, wanda ke taimakawa rage nauyin jiki, don babban farin ciki na waɗanda suke so su rasa nauyi.

Yin hulɗa da fiber tare da abubuwa masu mahimmanci

A cikin magani, abubuwa masu mahimmanci ana kiran su abubuwan da suke da mahimmanci don aikin jiki. Fiber tana hulɗa tare da bile acid da ruwa, yana shafar mai da glucose metabolism a cikin jiki. Fibbar wuce haddi na kawo wahalar shan baƙin ƙarfe, da kuma wasu bitamin da ma'adanai. Fiber na rage cin abinci yana magance tasirin kwayoyi daban-daban. Musamman, abubuwan psychotropic, antidepressants.

Fiber don kyakkyawa da lafiya

Mafi kyawun adadin fiber a cikin jiki yana kawar da yunwar abinci kuma yana motsa metabolism. Abin da ya sa fiber shine ɗayan kayan aikin a cikin yaki da ƙarin fam.

Abubuwan da ke cikin furotin tare da ƙananan adadin carbohydrates suna haifar da wasu rashin jin daɗi daga ƙwayar gastrointestinal, amma, duk da haka, sun shahara saboda ingancinsu na rasa nauyi. Ta hanyar ɗan daidaita irin wannan abincin, ƙara da shi tare da abinci mai ƙoshin fiber, zaku iya inganta yanayin lafiyar jikin ku har ma da hanzarta rage nauyi.

Fata mai tsabta, zama a kan kumatun suna da alaƙa da aikin da ya dace na ƙwayar gastrointestinal. Kuma fiber da samfuran da ke dauke dashi sune kawai abin da kuke buƙata! Ana amfani dashi azaman babbar hanyar, amfani dashi wanda yake haifar da warkarwa ga dukkanin kwayoyin.

Abin da ya sa, za a iya sanya fiber a matsayin ɓangaren abinci mai gina jiki, ya zama dole ba kawai don kiyaye lafiya ba, har ma da kwalliyar waje.

Mun tattara mahimman mahimman bayanai game da fiber a cikin wannan hoton kuma za mu yi godiya idan kuka raba hoton akan hanyar sadarwar zamantakewa ko blog tare da hanyar haɗi zuwa wannan shafin:

Cmta da contraindications

Yawan shan fiber a cikin adadin mai yawa yana haifar da cututtukan abinci masu gina jiki - hade da rashin abinci mai gina jiki ko rashin abinci mai gina jiki.

Fiber-dauke da kayayyakin suna contraindicated a cikin mai kumburi cututtuka hanji, ƙara yawan peristalsis.

An lalata ƙwayoyin tsirrai a cikin yara 'yan ƙasa da watanni 5-6 - suna haifar da zawo, ciwon mara na paroxysmal (colic). Ruwan da aka tantance ba tare da ɓangaren litattafan almara suna da amfani ga ƙananan yara ba.

Abincin da ke cikin fiber na iya haifar da zubar jini.

Shan manyan ƙwayoyin fiber a cikin tsufa tare da maƙarƙashiya na iya haifar da rashin daidaituwa.

Abubuwan samfurori tare da ƙwayoyin shuka suna cikin haɓakawa cikin rauni na cututtukan ciki da cututtukan duodenal. Yi amfani kawai a lokacin lokacin rauni ko cikakken ɓacewar bayyanar cututtuka (sakewa).

Filayen Shuke-tsiren ƙwayoyin cuta suna cikin cutar zawo har sai an dawo da matse.

Abincin fiber ba ya tsangwama tare da shan bitamin ko abubuwan da aka gano. Magunguna na iya samun lokaci don samun sakamako na warkewa saboda ƙarfin fitarwa na ƙwayar abinci.

Amfani da dogon lokaci yana ɗaukar ruwan mucosa, yana rage ƙwarewar sa da ikon sha abubuwan gina jiki.

Yawan shan isasshen ƙwayar m ko rashin fiber na abin da ake ci shine zai yiwu sanadiyar rage narkewar abinci, gurɓataccen ruwan, adon bango na hanji, cututtukan mahaifa, da sauran cututtuka na hanji.