Waɗanne abinci ne ke ɗauke da fiber?

Fiber ba shi canzawa daga jiki, tunda kusan ba a narke shi a ciki da hanjinsa ba, amma yana yin ayyuka masu amfani da yawa a jiki:

• siffofin feces ta hanyar kara adadin abincin da aka ci,
• yana samar da stool na yau da kullun saboda ingantaccen motsin ciki,
• yana rage adadin gubobi da gubobi a cikin jiki saboda ɗaukar abubuwa da kawar da ƙwayoyin cuta masu cutarwa tare da feces,
• yana rage yiwuwar samuwar duwatsu a kodan da kuma gall, yayin da yake kawar da kwararowar bile da kuma inganta ayyukanda suke gudana a cikin tsarin fitsari,
• yana kawar da cututtukan daji da ke haifar da cutar kansa daga hanji,
• yana rage matakin mummunan sinadarin cholesterol a cikin jini ta hanyoyi da yawa: da farko, sinadarin rage cin abinci yana rage jinkirin samar da lipids daga hanji, kuma abu na biyu, suna ba da gudummawa ga aikin samar da bile, don samar da abin da ake amfani da karancin wadataccen lipoproteins,
• yana inganta yanayin jijiyar jikin mutum zuwa insulin, yana kawar da jarin insulin da sukari mai jini ta hanyar rage jinkirin daukar kwayoyi masu sauki a cikin hanji,
• yana haɓaka ci gaban hanyoyin cutar kansa a cikin ƙanana da manyan hanji ta hanyar rage kumburi da lalacewar mucosa, da kuma saboda samar da microflora na hanji na kitse mai ƙarfi tare da tasirin cutar kansa,
• yana rage hadarin kamuwa da cututtukan zuciya ta hanyar rage yawan lipids da glucose a jiki,
• yana karfafa tsarin na rigakafi sakamakon hadaddun matakai na fermentation na fiber na abin da ke cikin hanji da kuma kwantar da wasu abubuwan da ke taimakawa ayyukan dukkan nau'ikan kumburi.

Bukatar fiber na yau da kullun

Abincin yau da kullun don manya ya kamata ya ƙunshi 20-25 g na fiber, kuma ga yara, ƙa'idodin ya bambanta, ya danganta da shekaru, daga 10 g a cikin shekara guda zuwa 18 g a lokacin balaga.

Rashin ƙwayar fiber a cikin abincin yana haifar da narkewa, maƙarƙashiya, kiba, haɓakar pathogenic da raguwa a cikin ƙwayar microflora na hanji mai amfani, saboda haka ya zama dole a fadada abincin ta abinci wanda ke ɗauke da fiber a cikin adadi mai yawa.

Don gujewa rashi da kuma daidaita ayyukan ƙwayar gastrointestinal, ya zama dole don amfani da fiber a cikin rabo kamar haka:

• kashi uku na kayan yau da kullun - mai narkewa, a cikin nau'ikan 'ya'yan itatuwa da kayan marmari,
• kashi ɗaya cikin huɗu - wanda ba shi iyawa, a cikin nau'in hatsi, gurasa ko kwayoyi.

Abin da abinci dauke da yawa fiber (tebur)

Daga cikin duk abincin da aka shuka, ana samun fiber a cikin kwayoyi, 'ya'yan itatuwa da aka ɗora da kayan lambu, kayan lambu, kayan ƙwari da lemo. Ta amfani da jerin abincin da ke da wadatar fiber, zaku iya yin lissafin abubuwan cikin fiber na abin da ake ci, kuma, in ya zama dole, fadada abincin ku.

Hakanan, yayin aiwatar da yanayin zafi na abinci (tafasa, stew), ana rage adadin fiber da misalin rabi, don haka ba a bada shawarar dafa kayan lambu don adana kaddarorin masu amfani.

Don asarar nauyi

Akwai abincin abinci wanda abinci ya dogara da abinci mai yawa a cikin fiber, wanda zai iya rage nauyi da nauyin kilogiram 2-4 a mako saboda ƙarancin kalori na abinci.

Abubuwan da ake buƙata don asarar nauyi shine kiyaye kayan kalori na yau da kullun a cikin kewayon 1500-1600 kcal da kuma cirewa daga abincin kayan kwalliya, gari (daga alkama mafi inganci) da sausages.

Tsarin menu na tushen abinci mai ƙoshin fiber an samo shi bisa ga ka'idodin abinci mai narkewa kuma ya kamata ya haɗa da babban abinci uku da kayan ciye-ciye biyu:

• karin kumallo - hatsi mai kyau (oatmeal, buckwheat, sha'ir) tare da man shanu, 'ya'yan itãcen marmari,
• abincin rana - 'ya'yan itace, kwayoyi ko kuma abincin ɗan kofi
• abincin rana - furotin da salad tare da sabbin kayan lambu,
• abincin rana da rana - cuku mai ƙananan mai mai tare da berries,
• abincin dare - samfuran madara mai haushi tare da ƙari na bran (2 tablespoons a gilashin kefir ko yogurt na Girka).

Za'a iya amfani da rage cin abinci mara iyaka lokacin, saboda ba ya sabawa ka'idodi na hankali, ingantaccen tsarin abinci.

Tare da ciwon sukari

Ofaya daga cikin dalilan haɓakar ciwon sukari na mellitus na nau'in na biyu shine abincin da ba shi da lafiya (cin zarafin carbohydrates mai sauri), sabili da haka, ya zama dole a ware samfuran da ke sauke ƙwayar cutar daga abinci kuma su samar da abinci bisa ga kayan lambu masu inganci, hatsi da 'ya'yan itatuwa tare da babban abun ciki na fiber na abin da ake ci.

Abubuwan da ke cikin fiber suna da ƙididdigar ƙananan glycemic index, kar a ƙara yawan sukarin jini, kuma a ƙari, ƙaramin cholesterol, ƙara haɓaka insulin da taimakawa yaƙi da kiba.

Sabili da haka, tare da ciwon sukari na nau'in na biyu, abinci tare da fiber a cikin abun da ke ciki, galibi a cikin tsari mai tsabta, ya kamata a saka shi a cikin kowane abinci (tare da sunadarai, fats da carbohydrates tare da matsakaicin glycemic index).

Don maƙarƙashiya

Sakamakon rashin abinci mai gina jiki, rayuwa mai tsaka-tsaki da rikicewar yanayin wahala, ƙarancin gado ya kasance a cikin hanjin, yana haifar da maye (guba) na jiki, samuwar polyps da basur.

Yin amfani da fiber, zaka iya kunna motsin hanji ta hanyar tsokanar masu karba a cikin mucous membrane tare da barbashi na zazzabin insoluble, ka kuma sanyaya kuma ka kara yawan jijiyoyin, wanda hakan zai taimaka wajen kawar da maƙarƙashiya.

Tare da nuna halin rashin maƙarƙashiya, tushen abincin yau da kullun ya kamata ya zama abinci mai wadatar fiber:

• Gurasar abinci mai kyau (alkama ko hatsin rai), tare da bran,
• hatsi daga duka hatsi akan ruwa,
• kayan lambu da kayan masarufi waɗanda aka sarrafa su (zucchini, karas, kabeji, beets),
• ganye (seleri, faski, dill),
• nunannun 'ya'yan itatuwa da kayan marmari (musamman prunes),
• 'ya'yan itace compotes.

A lokacin daukar ciki, maƙarƙashiya na iya lalacewa ta hanyar abubuwan haɓaka na jiki - tasirin babban adadin progesterone a cikin jini, yana haifar da shakatawa na mahaifa da hanji. Don stool na yau da kullun a lokacin daukar ciki, ban da 'ya'yan itatuwa da kayan marmari, ana kuma bada shawara don amfani da bran daga alkama, hatsi, hatsin rai da kuma sha 1.5-2 na ruwa.

Contraindications

Duk da fa'idodin da ke tattare da shi, ƙwayar fiber tare da amfani mai yawa (fiye da gram 40 a rana), musamman a cikin nau'in ƙwayoyin insoluble, yana haifar da rushewar hanji, wanda ke tattare da alamomi kamar:

• bloating
• rashin tsoro
• zawo
• ciki cramps
• bushewa.

Haka kuma akwai cututtukan cututtukan abinci wanda ake amfani da abinci mai ƙoshin fiber saboda yiwuwar mummunar mummunar tasiri akan mucosa na ƙwayar gastrointestinal:

• ciwon ciki da duodenal miki,
• farashi
• erosive da m cututtuka na hanji,
• basur
• mura na hanji.

Tare da alamun waɗannan cututtukan, samfuran da suke da fiber mai zaƙin cirewa ya kamata a cire su daga abincin, kuma kayan lambu ya kamata a cinye shi musamman a cikin gasa ko a dafa.

Ina fiber

Sanin kowane abinci ya ƙunshi fiber zai taimaka maka bambanta abincinka tare da fa'idodin kiwon lafiya. Jerin waɗanda za a iya raba su zuwa ƙaramin yanki.

Ana samun fiber na abinci mai yawa a cikin hatsi, kamar alkama, oat, sha'ir lu'ulu'u, bulo, buhun shinkafa da sauransu.

Yana da mahimmanci ku ci hatsi duka. Abincin hatsi da aka sarrafa ta wata hanya ta musamman hatsi ba su ɗauke da fiber. Su, ko da yake sun dace cikin sharuddan dafa abinci, basu da darajar iri ɗaya kamar hatsi duka.

Bran - saura kayan albarkatun alkama na gari, yana wakiltar ɓataccen hatsi, wanda shine kashi 75-80% wanda aka haɗa da fiber na abin da ake ci. Duk abincin da ke dauke da fiber suna da lafiya, amma bran yana haifar da karfi.

Kafin amfani, ana bada shawarar yin tururi da ruwan ɗumi da ruwan zãfi. Cakuda yana cinyewa kafin abinci, an wanke shi da ruwa mai yawa. Sanya bran a cikin abinci a hankali, farawa da 1/2 tsp. kuma kawo, a cikin aan makonni, zuwa 1 tbsp. l Sau 3 a rana.

A cikin sassan lafiyayyen abinci mai gina jiki da kuma kantin magunguna zaka iya siyan sabon kunshin iri daban daban: alkama, masara, sha'ir, oat, shinkafa. Yawancin lokaci ana wadatar dasu da kayan marmari da kayan marmari.

Tebur: Fiber a cikin hatsi da bran

Me yasa ake buƙatar granulosis, tasirinsa akan jiki

Yadda mutum yake ci, menene abincin da yake ci, kai tsaye yana shafar lafiyar sa, gami da kamannin sa da kuma halin jin daɗin sa.

Tare da abinci a jiki adadi mai yawa na bitamin, ma'adanai da sauran abubuwa masu amfani wadanda suka wuce wata hanya mai rikitarwa ta rarrabuwa, canji da kuma shiga cikin jini.

Tare da fiber, yanayin ya bambanta. Kuma dukda cewa kwayarwar ba ta rushe cikin kayan aiki masu amfani ba, ba ta narke a ciki ba kuma tana fitowa ta asali, mahimmancinta ga yan Adam baza'a iya jujjuya su ba.

Mene ne amfani da fiber?

• Abincin da ke cikin fiber yana daidaita metabolism da dawo da aikin hanji.
• Cin wadataccen fiber yana taimakawa wajen kiyaye haɗari mai nauyi amma mai saurin asara. Mutumin yana jin cikewa bayan cin ƙananan rabo, sakamakon abin da kilogram marasa amfani zasu tafi.
• Matakan sukari na jini ya saba da raguwa.
• An kunna motsawar motsa jiki na peristalsis.
• Tsarin lymphatic an tsabtace.
• An tsabtace jiki da gubobi, da gubobi, hanjin ciki da na ciki, ƙoshin da ba dole ba.
• Matakan cholesterol na jini sun ragu, wanda ke da tasirin kariya daga hana hadarin kamuwa da cututtukan zuciya.
• Ana ƙarfafa ƙwayoyin tsoka.
• A cewar wasu masana, fiber na taimakawa wajen magance cutar kansa.

An gabatar da Cellulose a fannoni da yawa, wanda ya bambanta a cikin aikin su.

Kungiyar mai narkewa ta hada da pectin, alginates, resins da sauran abubuwa. Juyawa cikin jelly, suna da ikon ɗaukar ruwa mai yawa.

Insoluble fiber ba ya lalata. Rashin ruwa, sai ya zube kamar soso. Wannan yana sauƙaƙe ayyukan karamin hanji. Inungiyar insoluble ta haɗa da hemicellulose, lignin, cellulose.

Bugu da kari, zaren ya kasu kashi biyu ta hanyar asali da na halitta. Babu wata shakka wani abu da aka kirkira a karkashin yanayin wucin gadi yana da karanci cikin amfani ga halitta, wato ga wanda asalinsu yake a cikin kowane kaya.

Kula! Abubuwan kayan abinci waɗanda ke ɗauke da fiber (ana ba da jerin sunayensu a ƙasa) suna ba da yanayin jin daɗi, ba jiki damar cajin makamashi har tsawon yini, kiyaye gaba gaɗi da samun karin fam, ba ka damar jin sauƙi da sauƙi.

Dabbobin dabbobi da kayan lambu

Oils of plant Babu shakka yana da darajar abinci mai girma fiye da ƙima na dabba (fiber na abin da ake ci gaba da kasancewa a cikin su), yana kawo jikin babban wadatar ma'adanai da bitamin.

Amma a cikin yanayin tare da fiber na shuka, wannan ba haka bane. Ya ƙunshi ba kawai a cikin abinci da gari daban-daban, wato, akwai wanda ya rage bayan hakar wasu mai. Abubuwan da ke cikin fiber sun hada da sunflower, kabewa, flax da sesame tsaba.

Lokacin zabar burodi, kuna buƙatar kula da irin nau'in gari an yi shi. Ya kamata a ba da fifiko ga gurasar hatsi ko daga gari mai laushi. Ya kamata ku ci gurasa daga hatsi da hatsi.

Abin baƙin ciki, kawai ɗanye ne, kayan lambu marasa amfani, 'ya'yan itatuwa da berries suna da fiber na abin da ake ci, saboda haka ba a adana fiber yayin shirye-shiryen ruwan' ya'yan itace ba.

Ana samun fiber na abinci a cikin adadi mai yawa a cikin kwayoyi. Yawancin ƙwayoyin almond, hazelnuts da walnuts suna da arziki. Hakanan ana samun fiber a cikin pistachios, gyada, cashews.

Da kyau, ga masu ciwon sukari yana da muhimmanci a san ko za a iya ci kwayoyi don masu ciwon sukari, duk da cewa suna da sinadarin fiber

Ganyayyaki da hatsi

Ana samun fiber a yawancin hatsi:

Yanayi guda ɗaya ne kawai - hatsi ya kamata ba ya fara aiwatarwa, yakamata ya zama duka. Tsabtace shinkafa da ba ta da kwasfa na iya mamaye fiber a jiki, amma ana ɗaukar bran da amfani a wannan.

Mahimmanci! Kayan lambu a lokacin da ake maganin zafi suna rasa adadin zare, saboda haka ya kamata a ba wa raw kayan abinci.

Wasu daga cikinsu har ila yau ana bada shawara don amfani dasu kai tsaye tare da bawo da tsaba, tunda shine waɗannan abubuwa a cikin waɗannan kayan lambu waɗanda aka gane sune manyan hanyoyin samar da fiber (wanda ya dace da ciwon sukari mellitus).

Waɗannan kayan lambu suna da arziki sosai a cikin fiber na abin da ake ci:

1. Alayyafo
2. Bishiyar asparagus
3. Farin kabeji.
4. Broccoli
5. Karas.
6. Dankali
7. Radish.
8. Beetroot.
9. Kayan dankalin Turawa.

Wakilan dangin legume suma suna da kyawawan hanyoyin samun ruwa mai narkewa da insoluble.

Mene ne fiber?

Wannan nau’i na musamman ne na carbohydrate wanda ake kira fiber na abinci, wanda baya narkewa a cikin jikin mutum. Su, shiga cikin ciki, ana canza su zuwa kwayoyin sukari, ba su decompose, an cire su daga jiki.

Fiber yana daidaita sukari na jini, wanda ke da tasiri kai tsaye akan yadda ake ji a cike da yunwar. Godiya ga waɗannan carbohydrates na musamman, abinci yana motsawa ta hanyar narkewar abinci (gastrointestinal fili). Rashin ƙwayar fiber a cikin jiki yana haifar da maƙarƙashiya, tashin hankali na rayuwa.

Bukatar fiber na yau da kullun

Manya da yara, a cewar masana harkar abinci, yau da kullun suna buƙatar kimanin 20-30 g na fiber na abin da ake ci. Abincin mutum mai matsakaici, a matsayin mai mulkin, bai ƙunshi samfuran da ke da ikon rufe wannan ka'ida ba. Yawancin lokaci mutane a kowane zamani suna cinye adadin giram 15 na fiber kowace rana.

Motsa jiki yana ƙara buƙatar fiber na abin da ake ci. Ga 'yan wasan motsa jiki da ke da horo a cikin ƙarfi, farashin yau da kullun ya tashi zuwa 38-40 g.Wannan ya faru ne saboda karuwa da adadin kuzari.

Fiber - hada ko kayan lambu?

Ana iya ɗaukar fiber a cikin nau'ikan allunan da kari na wasanni. Ana amfani da analogues na roba da kadan daga tsire-tsire na tushen fiber na abin da ake ci. A cikin 150-200 g tukunyar asusun fiber na 5-10%, wato, izni biyu na yau da kullun.

A cikin 100 g na ƙari, tushen abin da yake sune ƙoshin flax da madara mai ci, ƙwallan hatsi na gero, gyada mai, 5-15 g na fiber na abin da ake ci. A matsayin ɓangare na samfurin, an haɗa su azaman carbohydrate, sabili da haka, a teaspoon yana ƙunshi 1-2 g na fiber.

Me yasa mutumin zamani yake ƙarancin fiber?

Dalilin ya ta'allaka ne a cikin abincin, wanda ya kunshi kayan lefe, kayan ciye-ciye, kayan abinci daga gari mai ladabi, farin shinkafa don adon ado, ruwan 'ya'yan itace da aka shirya da sauran kayayyakin da kusan babu wadataccen bitamin da fiber. Ba shi yiwuwa a cika wannan rashi tare da hadaddun bitamin da keɓaɓɓiyar fiber.

Idan babu kayan lambu a cikin menu, kuma ana cinye 'ya'yan itatuwa a cikin candied ko wasu siffofin da carbohydrates mai sauri, wannan ya cutar da lafiyar, yana ƙara haɗarin haɓaka ciwon sukari, cututtukan cututtukan zuciya, da kiba. Guje wa wannan yana ba da damar yin amfani da abinci na halitta, wanda ke samar da abinci mai inganci da daidaitawa.

Waɗanne abinci ne ke ɗauke da fiber ɗin?

Legends, Baturke da Peas na al'ada, duka alkama na alkama, bran da avocados suna ɗauke da kimanin kashi 10-15% na fiber na abincina daga nauyinta na bushe. Portionaramin yanki na kowane ɗayan waɗannan samfuran yana ba ka damar samun 5-10 g na wannan carbohydrate.

Fiber yana cikin leas, fari da farin kabeji, dankali da ba a girka ba, dankalin turawa mai masara, masara, broccoli, kabewa, karas, koren wake, bishiyar asparagus, taliya daga hatsi duka na alkama, pears, ayaba, apples, strawberries, blueberries, lemu, raisins , mangoes, kwayoyi.

Abincin da ya dace na kayan fiber

Yawan wucewar fiber shima yana da mummunan sakamako. Cin abinci mai yawa na fiber na abin da ke ci zai iya haifar da zubar jini. Wannan carbohydrate na musamman yana rage ɗaukar abubuwan gina jiki waɗanda ke buƙatar masu motsa jiki waɗanda ke bin abincin don samun ƙashin tsoka.

Ana amfani da mafi yawan yau da kullun a matakai da yawa:

• 5 g a karin kumallo - porridge ko granola,
• 10-15 g na abincin rana - Legumes na takin shinkafa ko shinkafa, 'ya'yan itãcen marmari,
• 10 zuwa 15 g na abincin dare - avocado, kore kayan lambu.

Tsarin menu na iya bambanta. Babban abu shine bin ka'idodin da aka bada shawara.

Teburin Fiber

Bayanai na yau da kullun sun dogara da “ingantattun masu nuna alama” kuma ba za'a iya gano su matsayin tushen gaskiya na 100% ba. Yawan adadin fiber na abin da ke cikin abinci ya dogara da hanyar haɓaka da ƙarin shiri mai amfani. Dafa abinci yana sanya laushi, wanda ke sauƙaƙa shi jiki ya yi narkewa da kuma shan wannan carbohydrate.

Ba duk tebura tabbatattu ba ne. A cikin mutane da yawa, innabi yana a saman jerin hanyoyin samar da fiber. Gramsaya daga cikin gram gram na tayin ya ƙunshi adadin 1.5 g. Zai fi kyau a mai da hankali a kan waɗanne abinci suke da fiber fiye da lambobi.

Amfanin da illolin fiber

Fiber wani yanki ne na abinci wanda ke rushewa don samar da glucose, wanda ya zama dole don ƙirƙirar tushen ƙwayoyin nama. Jikin ɗan adam ba ya samar da waɗannan ƙwayoyin zarra na kansu ba, saboda haka ana tilasta shi ta hanyar abinci. A wannan yanayin, abincin ya kamata ya kasance cikin rukuni na musamman na carbohydrates wanda ciki ba shi iya narkewa. Fiber na iya samun fizir mara nauyi ko taushi. M kayan abinci masu mahimmanci suna ƙunshe da yawancin cellulose, yayin da waɗanda ke da laushi sun ƙunshi resin, pectins da cellulose. Ta wannan hanyar zaren mai taushi yana da ikon narke cikin ruwan 'ya'yan itace na ciki.

Jikin ɗan adam ba shi da ikon samun cikakkiyar fiber na abin da ke ci, tsarinsu na wucin gadi yana ba da damar abinci ya kasance cikin ciki na dogon lokaci, yana ba shi jin cikakken ciki. Godiya garesu, mutum ya ci ƙarancin abinci, wanda ke ba shi damar yin tasiri cikin nauyin sa. Tare da fiber, zaka iya kawar da maƙarƙashiya. Yana taimakawa wajen kwantar da jiki daga cututtukan carcinogens, wanda a cikin adadi mai yawa na iya haifar da maye.

Fiaƙƙarfan ƙwayoyin cuta, waɗanda ke cikin jijiyar ciki, suna yin ayyuka masu amfani da yawa. Suna taimakawa wajen daidaita matakan glucose na jini, cire mummunan cholesterol da daidaita nauyin mutum. Daga bangaren samar da makamashi, irin wannan abincin ba ya kawo fa'ida ga jiki, amma yana baka damar kwantar da aikin dukkan gabobin.

Masana ilimin abinci sun gano cewa 35 - 45 g na fiber ya isa wajan girma a rana, kuma yara suna buƙatar g 10 kawai. Yayin da yaro ya girma, buƙatun ƙwayar fiber yana ƙaruwa da 1 g a kowace shekara, don haka ɗan shekara 5 yana buƙatar cinye aƙalla 15 g. Ya kamata masu cin abinci su ci 35 grams na fiber a rana.

Fiaƙƙarfan ƙwayoyin cuta suna da mahimmanci don tsarin halitta na matakan glucose a cikin jiki. Amma don haɗa irin waɗannan samfuran a cikin abincinku a hankali don ba jiki lokaci don amfani da irin wannan abincin. Sauye sauye zuwa abinci mai dacewa na iya taimakawa matsalolin ciki.

Jiyya mai zafi yana haifar da bayyanar fasalin zaruruwa, saboda haka an rage dukiyoyinsu masu amfani. Don cikakken daidaita jikin, kuna buƙatar cin 'ya'yan itace sabo. Ya kamata mata masu juna biyu su cinye su da yawa, don hana maƙarƙashiya. Amma adadin 'ya'yan itatuwa masu arziki a cikin fiber kada ya wuce kashi 25 cikin dari na dukkan abincin da ake cinyewa, in ba haka ba za'a iya tayar da haushi.

Daga ra'ayi na abinci, fiber yana da fa'idodi mai yawa, saboda yana da tasiri sosai ga masu kiba. Wannan saboda waɗannan ƙwayoyin abincin ba sa ɗaukar darajar kuzari a kansu, wanda ke nufin basa ƙara kilogram. Kasancewarsu suna taka muhimmiyar rawa a cikin abincin mai asarar mutum, saboda suna tsabtace jiki kuma suna daidaita nauyi.

Yawancin abinci suna dogara da abinci mai fiber. Ana samun isasshen ƙwayoyin murfin laushi a cikin 'ya'yan itatuwa da yawa, wanda, lokacin da aka saka shi, ya sha ruwa mai narkewa kuma ya kawar da mutum mai gubobi da gubobi. Bayan fa'idodin abincin abinci, fiber yana da mahimmanci don hana maƙarƙashiya. Godiya ga abubuwan da yake narkewa, yana daskarewa kuma yana ƙaruwa da yawa, yana sauƙaƙe sauƙaƙe sauƙin.

Da yake magana game da cutar da shan fiber mai yawa na iya haifar, zazzagewa, sanyin ciki, har ma da cutar hanji za a iya fadakar dasu. Don hana wannan, ya zama dole don sarrafa amfani da mayuka masu kauri kuma kar a manta da shan ruwa.

Jerin 'ya'yan itace

Kasancewar fiber a abinci yana da mahimmanci don cikakken aikin dukkanin abubuwan. Tare da rashi, cututtukan ƙwayar hanji da ƙwayoyin hanji na iya haɓaka, sabili da haka, dole ne a ƙara yawan abincin da ke cikin fiber na abin da ke cikin abincinku. Zai dace a karanta jerin 'ya'yan itatuwa waɗanda ke ɗauke da sinadarin fiber mai yawa.

• Avocado Wannan 'ya'yan itacen suna da wadataccen abinci a cikin bitamin C, E, K, B6 da B9. 100 g na tayin ya ƙunshi kimanin 6.5 g na fiber na abin da ake ci, dangane da iri da launi na kwasfa. Manyan 'ya'yan itace kore masu haske suna cike da fiber fiye da kananan' ya'yan itatuwa kore mai duhu. Bugu da kari, avocados na da fa'ida a cikin kitse mai yawa, wanda ke taimakawa rage jini cholesterol.
• Kiriyar Asiya. Don 100 g na samfurin, 3.5 g na fiber. Wadannan 'ya'yan itatuwa suna da wadataccen abinci a cikin bitamin K da C, kuma suna dauke da potassium da omega-6 mai kitse, wanda ke ba su damar samun amfani mai amfani ga kwakwalwa.

• Kwakwa yana da ƙananan glycemic index kuma ya ƙunshi 9 g na fiber a kowace 100 g tayi. Yana da arziki a cikin manganese, selenium da bitamin B9. Yin amfani da kwakwa na iya rage haɗarin cututtukan zuciya da cire mummunan cholesterol daga jiki.
• Figs sabo ya ƙunshi 3 g na fiber na abin da ake ci, kuma a cikin bushewa - kusan g 10. Bugu da ƙari, 'ya'yan itacen suna da amfani saboda potassium, manganese, jan ƙarfe, pantothenic acid da bitamin B6. 'Ya'yan ɓaure na iya ƙarfafa ƙasusuwa da jijiyoyin jini, kazalika da tsarkake ƙodan, ciki da hanji daga gubobi.

• Tuffa. Akwai 2.5 g na mayuka masu laushi a cikin 100 g na samfurin. Waɗannan 'ya'yan itatuwa suna taimakawa wajen kawar da abubuwa masu guba kuma suna taimakawa hana cutar kansa hanji. Apel na iya dushe yunwar tsawon lokaci, wanda yake mahimmanci musamman lokacin cin abinci.
• Kwanan Wata. Gilashin 'ya'yan itace sunyi kusan kashi 46% na fiber. Suna taimakawa wajen daidaita matakan glucose da cholesterol a cikin jini, da kuma inganta kwantar da hanji. Kuna iya amfani da kwanakin raw ko a matsayin kayan zaki.

• Qiwi 100 g ya ƙunshi 3 g na fiber na abin da ake ci, 9 g na sugars da 0.3 g na fatsun polyunsaturated. 'Ya'yan itacen suna taimaka wajan karfafa tsarin na rigakafi, da haɓaka samarwar collagen, kazalika da inganta narkewar abinci.
• Banana Wannan 'ya'yan itacen suna da wadataccen abinci a cikin bitamin B6 da C. fruitan itacen matsakaici ya ƙunshi kimanin 3 g na fiber, wanda ke taimakawa haɓaka yanayin ciwon da kuma dakatar da jin yunwar. Ayaba marassa kyau ta ƙunshi sitaci da pectin, waɗanda ke rage matakan glucose na jini kuma suna da tasirin gaske a lafiyar zuciya.

• Orange ya ƙunshi 2.3 g na fiber ta 100 g 'ya'yan itace. Tare da shi, zaku iya inganta aikin ƙwayar gastrointestinal da microflora na hanji. Manya suna ƙaruwa da rigakafi da kawar da ɓarnain ƙwayoyin cuta.
• Persimmon. Game da 6 g na fiber na abin da ake ci a kowane 'ya'yan itace. Yana hana jin yunwar saboda sinadarin pectin da ke ciki, wanda ke hana matakin sukari a cikin jini.

Abin da abinci dauke da yawa fiber

Fiber - wata hanya mafi kyau don rasa nauyi, rike ingantaccen aikin hanji. Don haka, duk mutumin da ya damu da lafiyarsa yakamata ya hada da abincin da yake dauke da fiber a cikin abincinsa na yau da kullun don cire gubobi daga jiki, don kare cututtukan cututtukan zuciya.

Fiber ya kasu kashi biyu:

Abincin fiber mai arzikin firam, - apples, kabeji, 'ya'yan itacen citrus, broccoli, gari mai yalwaci, furanni daban-daban, tsaba, hatsi. Irin wannan zaren za a iya jujjuya shi kamar jel-like, yana kula da ciki sosai.

Insoluble Fiber a cikin abinci irin su legumes, amfanin gona (galibi a cikin harsashi), a cikin kwasfa kayan lambu da 'ya'yan itatuwa.

Waɗanne abinci ne ke ɗauke da fiber?

Ganyen 20-30 na fiber sun isa sauraro ya guji matsaloli tare da narkewa, microflora na hanji, kawar da gubobi da karafa masu nauyi. Sabili da haka, yana da mahimmanci a san waɗanne abinci suke dauke da fiber.

Yawancin fiber na shuka ya ƙunshi:

Jerin abincin da ke dauke da fiber mai yawa yana farawa da kayan lambu da aka saba. Karas, cucumbers, tumatir, beets, Peas, wake, broccoli, radishes - kayan marmari na fiber

Abubuwan Fiber sun hada da 'ya'yan itãcen marmari, berries da kwayoyi. Musamman pear, apple, inabi, peach, pistachios da fig.

Amma mafi girman abun cikin fiber shine:

sauran nau'ikan hatsi duka.

Musamman ma amfani burodin burodi.

Da fatan za a lura cewa babban fiber abinci dole ne a cinye sabo, dole ne a basu ikon kula da zafin.

Guji waɗannan abubuwan abinci a cikin abinci: inulin, polydextrose, maltodextrin.

Mutane da yawa suna cinye madara, kifi, nama, cuku, suna tunanin suna wadatar da jikinsu da ƙwayoyin amfani, amma mun lura da hakan Waɗannan su ne abinci mai cin zare.

Yawan zare a abinci

Jerin manyan abincin fiber. Yawan adadin fiber a cikin samfuran ana nunawa ta giram 100:

Wake da Peas - 15%,

Farar shinkafa da alkama - 8%,

Hatsi da sha'ir - 8-10%,

Kwayoyi, almon, zaituni - 10-15%,

Fresh kayan lambu - 2-5%. Kayan lambu da fiber mai yawa: Peas kore, fure na fure, broccoli, bishiyar asparagus, karas,

Berries - 3-7%. Rasberi da baƙi suna ɗauke da fiber,

'Ya'yan itãcen marmari da' ya'yan itacen Citrus - 5-10%. Ana samun yawancin fiber a cikin 'ya'yan itatuwa masu zuwa: ayaba, peaches, pears da apples.

Tebur Fiber

Kuna iya ƙirƙirar abincin da sauri ta hanyar haɗawa da abincin da ke dauke da fiber. an ruwaito daga econet.ru

Nammasuna

'Ya'yan itãcen marmari da berries

Ba a san abin da berries da 'ya'yan itãcen marmari ke da wadatar abinci ba. Akwai wadataccen fiber a cikin 'ya'yan itatuwa da aka bushe, kwanakin, raisins, apricots bushe. Idan abincin safe na mutum ya ƙunshi wannan hadaddiyar hadaddiyar giyar, za a samar masa da haɓaka da kuzari gaba ɗaya.

Wajibi ne a ci a kai a kai:

Wadannan 'ya'yan itatuwa zasu cire jikin karancin fiber.

Tebur na adadin fiber a abinci

Figures ya dogara da fiber a cikin gram a kowace hidima

Fiber mai cin abinci don asarar nauyi

Abincin da aka bambanta shine ba kawai damar gaske don samun kyakkyawan lafiya da kama mai kyan gani ba, har ma babbar hanya don rasa nauyi idan kun cika abincin tare da abinci mai wadatar fiber.

Wannan abun yana dauke da gubobi da tarin tarin abubuwa na kitse, don cigaba da aiki da cire shi daga jiki.

Irin wannan tsabtace aikin yana inganta narkewa da motsin hanji. Bugu da kari, tarawar sukari da cholesterol a cikin jini zai ragu, kuma wannan ita ce hanya kai tsaye ta rasa nauyi, kuma ba za a bukaci magunguna masu kona kitse ba.

Abin da yakamata ya zama al'ada na fiber, sakamakon yawan hauhawar jini da rashi

Yaro ya buƙaci cin 25 grams na fiber a kowace rana. A lokacin haihuwar yaro, mace dole ne ta sami shirye-shiryen zaren fiber, tunda wannan sinadarin yana taimakawa mahaifiyar mai haihuwar ta daidaita hanjin ta kuma kawar da maƙarƙashiya.

Mahimmanci! Yakamata kada ku taɓa magani na kanku, da tsara ƙarin shirye-shiryen abinci don kanku. Gudanar da kai daga cikin fiber a abinci ba wai kawai yana da amfani ba, amma zai iya haifar da babbar illa ga jiki baki ɗaya.

Don tsarin abinci mai dacewa, dole ne ka nemi likita!

Tare da rashin ƙwayar fiber, alamomin masu zuwa na iya faruwa:

• cutar gallstone
• m maƙarƙashiya
• bashin ciki da na ciki,
• matsalolin gastrointestinal
• cututtuka daban-daban na hanji
• hadarin kamuwa da cutar sankarar bargo da kuma atherosclerosis.

Duk da wannan, cin abincin fiber na iya haifar da alamun rashin jin daɗi.

Sau da yawa yakan haifar da ƙonewa, ƙwanƙwasa, fermentation a cikin hanjin. Bugu da kari, akwai tabarbarewa a cikin tsarin yadda ake daukar ma'adanai, bitamin da sauran muhimman abubuwan.

Contraindications don amfani da fiber sune cututtukan kumburi na hanji da ciki, cututtuka masu yaduwa. Fiber a jikin dan adam yana yin wata muhimmiyar manufa. Ko da yake, ya wajaba a kusanci tsarin raba abinci tare da daukar nauyi da taka tsantsan.

Berries da 'ya'yan itatuwa

Za'a samar da fiber ga jiki ta 'ya'yan itace' ya'yan itace (pears, apples, apricots, inabi, ayaba), da kuma berries (currants, raspberries, strawberries). 'Ya'yan itãcen marmari da yakamata su kasance a cikin abincin - raisins, bushe apricots, kwanakin.

Yawancin fiber yana ƙunshe a cikin kwasfa, amma ya kamata a ɗauka cewa tunawa da 'ya'yan itatuwa da aka shigo dasu, don dalilin sufuri da ajiyar lokaci mai tsawo, ana kulawa da su ta musamman. Ya kamata a yanke kwasfa daga kayan ƙasashen waje ko a wanke shi sosai a ƙarƙashin ruwa mai gudana ta amfani da soso mai wuya.

An bada shawara a ci duka berries da 'ya'yan itatuwa. Kana son shan ruwan 'ya'yan itace? Wajibi ne a matse shi da ɓangaren litattafan almara, to za a adana adadin fiber ɗin abin da ake ci.

Kyakkyawan tushen tushen fiber na abin da ake ci shine 'ya'yan itatuwa. Yana da amfani a hada da dankali, kabeji, karas, beets, cucumbers, bishiyar asparagus, alayyafo, har ma da kayan marmari - lentil, wake, Peas.

Yayin maganin zafi, ɓoyayyun ƙwayoyin fiɓaɓɓun suna lalata. Ya kamata a baiwa fifiko ga kayan lambu da za a iya ci

Walnuts da hazelnuts, cashews, raw almonds, gyada, da pistachios, soyayyen dan kadan ba tare da mai da gishiri ba, na iya yin fahariya isasshen fiber.

Baya ga abubuwan da ke sama, ana bada shawara a ci ire-iren flax, kabewa da sunflower. Lokacin sayen samfuran gari, yana da kyau ka zaɓi taliya da aka yi da alkama da gari.

Matsala da Insoluble Fiber

Yana da al'ada al'ada a rarraba fiber zuwa mai narkewa kuma insoluble siffofin. Jiki yana buƙatar duka nau'ikan fiber na abin da ake ci. Yawancin abincin da aka bambanta akan tebur, mafi sauƙi shine kula da ma'auni.

Bersaƙƙarfan tsire-tsire masu laushi ba su rushe. Suna adsorb ruwa, suna ƙara adadin feces. Yana wucewa ta hanjin cikin hanzari, sai igiyoyin su cire shi daga abubuwan da aka saba amfani da su.

Tebur: Matsalar fiber a cikin abinci (pectins)

Pectins fiɗaɗa a cikin fiber mai narkewa. Yawan su ya bambanta da iri-iri, mataki na ripening samfurin da sauran dalilai. Baya ga pectins, ƙwayoyin firam na abinci suna dauke da inulin, gamsai, gumis, resins na halitta. Wadannan abubuwan suna da hannu cikin hanyoyin tsarkake jini, cire gubobi da bile acid daga kyallen, kuma suna cire mummunar cholesterol.

Yawan Amfani

Abubuwan da ke da arzikin fiber suna bada shawarar ga kowa daga lokacin ƙuruciya. Adadin yau da kullun shine:

• Har zuwa shekaru 4 - 19 g,
• Har zuwa shekaru 8 - 25 g,
• Yara maza a ƙarƙashin 13 - 31 g,
• Matasa da maza manya - har 38 g,
• 'Yan mata da mata - yau da kullun 25-30 g.

Yayin ciki, yawan adadin fiber ɗin da aka cinye shine guda ɗaya. Fiburorin Shuke-shuke suna inganta aikin hanji kuma suna taimaka wa iyaye mata masu juna biyu su jimre maƙarƙashiya.

Fasali na shanyewar fiber

Mutane da yawa sun san cewa akwai abinci mai tsini da ƙananan glycemic index. Na farko da sauri suna ba da makamashi ga jiki, suna ba da gudummawa ga ajiyar kitse kuma yana cutar da matakan sukari.

Abubuwan abinci masu fiber suna da ƙananan GI kuma ana ɗaukar su a hankali. Sakamakon cewa tsarin narkewar abinci yakan faru a hankali, an rage nauyin da ke kan sinadarin. Ga mutane masu saurin kamuwa da cutar sankara, fiber na taimaka wajan hana tsalle-tsalle cikin glucose na jini.

Arin haske: Lokacin cin abinci mai wadataccen fiber, kuna buƙatar shan isasshen ruwa - kimanin lita 2.5 a rana. In ba haka ba, cellulose na abinci zai rasa aikin tallata shi.

Kalori zuwa Fiber Ratio

Duk da babban abun da ke cikin fiber, bai kamata a cinye wasu 'ya'yan itatuwa ba yayin abincin. Sau da yawa suna da ƙididdigar glycemic overrestimated kuma suna ɗaukar sukari mai yawa, wanda ke damun nauyi. Sabili da haka, kafin yin menu na abinci, yana da mahimmanci a bincika rashi na BZHU, adadin kuzari da adadin fiber na abin da ake ci.

Chart mai arzikin fiber