So wo nso taa yɛ wo yafunu a ɛyɛ kusuu? Anaasɛ wo yafunu mu yɛ wo yaw, wote nka sɛ woayɛ ma? Mpɛn pii no, biribi a ɛwɔ aduan a yedi mu na ɛde eyi ba. Ɛnnɛ yɛrebɛka biribi a ɛbɛtumi ayɛ wo haw pii ano aduru, na ɛso wɔ mfasoɔ kɛseɛ nso ma nipadua no ho asɛm. Ɛno ne fiber, anaa sɛnea yɛka wɔ Sinhala kasa mu no, "fiber" fã no. Yɛn nyinaa ate sɛ "ɛsɛ sɛ yedi nnuan a nhama wom". Enti ɛnnɛ, momma yɛnhwɛ nea saa nhama yi yɛ, so ne ahorow bi wɔ hɔ, ne sɛnea eye ma yɛn nipadua.
Sɛ yɛbɛka no tiawa a, dɛn ne saa nhama yi?
Fiber yɛ carbohydrate bi a ɛwɔ afifide mu nnuan a yedi mu, nanso yɛn nipadua ntumi nnyam. Afei ebia woresusuw sɛ, "Sɛ ɛnyɛ nea wotumi di a, ɛnde dɛn nti na wudi?" Nokwarem no, saa aduan a wontumi nwe yi ne ade a ɛho hia sen biara wɔ ha.
Susuw yɛn dwensɔtwaa ho sɛ paipu. Fiber yɛ adwuma te sɛ sponge a ɛtew paipu no ho. Bere a ɛnam yɛn aduan mu nneɛma mu no, ɛboa ma ɛpra nneɛma a yɛmpɛ na ɛpam. Ɛno nti na wɔka sɛ fiber ye ma nneɛma te sɛ akisikuru no. Nanso ɛnyɛ ɛno nkutoo ne mfaso a ɛwɔ fiber so.
Fiber ahorow atitiriw abien na ɛwɔ hɔ.
1. Fiber a Ɛtumi Nwura Mu
2. Fiber a Ɛntumi Nwura Mu
Momma yɛnhwɛ saa ahorow abien yi wɔ ɔkwan soronko so.
| Fiber type | Sɛnea ɛyɛ adwuma | Mfaso a yenya | Eyinom ne nnuan no |
|---|---|---|---|
| Fiber a Ɛtumi Nwura Mu | Sɛ wɔde nsu fra a, ɛyɛ gel, na ɛma aduan mu yɛ brɛoo. | Ɛhwɛ asikre dodow a ɛwɔ mogya mu so (eye ma asikreyare). Ɛtew srade bɔne (LDL) so. Ɛboa ma obi mu duru so tew. | Oats, bankye, atoko, peas, apɔw-mu-teɛteɛ, blueberries, karɔt, atoko. |
| Fiber a Ɛntumi Nwura Mu | Ɛnpete nsu mu. Ɛde nneɛma pii ka nsu mu, na ɛma ɛyɛ mmerɛw sɛ ɛbɛfa dwensɔtwaa no mu. | Ɛmma akisikuru nsiw akisikuru ano na ɛma aduan a ɛma aduan mu yɛ hyew no kɔ so nya apɔwmuden. | Aburow a ɛyɛ bruu, paanoo a wɔde aburow ayɛ, nhabannuru ne nnuaba were ne aba, ne nhaban momono te sɛ kale ne spinach. |
Mfaso titiriw a ɛwɔ soluble fiber so
Ahobammɔ ma koma no
Wɔ wo aduan mu no, saa nhama a ɛtumi nwura mu yi kyekyere srade bɔne (LDL srade) na ɛde kɔ wo nipadua mu. Eyi boa ma wo srade a ɛwɔ wo mu no so tew na ɛtew asiane a ɛwɔ hɔ sɛ wubenya komayare so . Oats titiriw yɛ aduan a ɛma koma nya ahoɔden.
Ahobammɔ a wɔbɔ fi asikreyare ho
Esiane sɛ nhama a ɛtumi nwura mu ma aduane mu yɛ brɛoo nti, ɛma glucose (asikre) a efi aduan a wudi mu kɔ wo mogya mu no nso brɛ ase. Eyi mma asikre a ɛwɔ mogya mu no nkɔ soro mpofirim. Sɛ wowɔ asikreyare dedaw a, saa nhama yi nso betumi aboa wo ma woadi wo tebea no so .
Ɛboa ma wo mu duru so tew
Sɛ wudi saa fiber yi a, wote nka sɛ wo ho ayɛ wo ma bere tenten a wunni calories pii. Eyi kyerɛ sɛ wunnidi kakraa bi na ɛbɛyɛ mmerɛw sɛ wobɛkɔ so ayɛ wo mu duru a ɛfata.
Mfaso a Ɛwɔ Insoluble Fiber so
Nnuan a ɛma aduan mu yɛ hyew a ahoɔden wom
Eyi ne mfaso a yɛn mu dodow no ara nim. Fiber a entumi nwura mu no de nneɛma pii ka nsu mu, na ɛma ɛyɛ mmerɛw sɛ ɛbɛfa dwensɔtwaa no mu. Eyi betumi aboa ma wɔasiw akisikuru ano . Sɛ wowɔ akisikuru ho haw a, fa yɛ wo su sɛ wode aburow a wɔayam, nhabannuru, ne nnuaba a wɔayam no bɛka w’aduan ho. Eyi nso betumi aboa ma wɔadi tebea horow te sɛ akisikuru so.
Mu duru a wɔhwɛ so
Te sɛ nhama a ɛtumi nwura mu no, nhama a ɛntumi nwura mu nso boa ma wote nka sɛ wo ho ayɛ wo ma, na ɛboa ma wo nnidi pii na ɛboa wo ma wohwɛ wo mu duru so.
Kae sɛ, bere biara a ɛbɛyɛ yiye no, di nnuaba a wo were wɔ so. Fiber pii wɔ honam ani. Afei nso, di awi paanoo sen paanoo fitaa ne aburow a ɛyɛ bruu a wɔde bran ayɛ sen sɛ wubedi aburow fitaa.
Dɛn ne saa prebiotic fiber yi?
Eyi yɛ ade foforo a ɛho hia wɔ fiber ho. Sɛ yɛbɛka no tiawa a, prebiotic fiber yɛ fiber bi a ɛyɛ aduan ma mmoawa pa a wɔte yɛn dwensɔtwaa mu no .
Esiane sɛ nhama a yedi no ntumi nnye nti, ɛkɔ yɛn dwensɔtwaa mu tẽẽ. Ɛhɔ no, yɛn adamfofa mmoawa "di" saa nhama yi na wɔyɛ adeyɛ bi a wɔfrɛ no fermentation. Saa kwan yi ma wonya srade a ɛwɔ nkɔnsɔnkɔnsɔn tiawa a mfaso wɔ so ma yɛn nipadua. Eyinom ma nkwammoaa a ɛwɔ yɛn dwensɔtwaa mu no nya aduan na ɛboa ma nipadua no mu tumi a ɛko tia nyarewa no mu yɛ den.
Nnuan bi a prebiotics pii wom ne:
- Galeke
- Leeks a wɔfrɛ no leeks
- Ayɛyɛdeɛ
- Asparagus a wɔde yɛ aduan
- Banana (titiriw nea wɔayam kakra) .
Momma yensua fiber a wɔde ma nso ho ade.
Ɛyɛ papa bere nyinaa sɛ wubenya wo fiber afi nnuan a ɛyɛ mũ te sɛ nnuaba, nhabannuru, ne aburow mu, efisɛ ɛnyɛ fiber nko na ɛwɔ saa nnuan no mu, na mmom aduannuru afoforo pii te sɛ vitamin ne mineral nso.
Nanso, sɛ ɛyɛ den ma wo sɛ wubenya fiber a ɛdɔɔso afi w’aduan mu a, wubetumi de fiber a wɔde ka ho adi dwuma. Eyinom wɔ powder, capsules, anaa gummies mu. Eyinom taa kura:
- Psyllium (Isabgol) a ɔyɛ ɔkyerɛkyerɛfo .
- Inulin a wɔde yɛ aduru
- Awi a wɔde yɛ dextrin
- Acacia aduru a wɔde yɛ aduru
- Flaxseed a wɔde yɛ aduan
Nea ɛho hia yiye: Sɛ woresusuw ho sɛ wubefi ase de fiber a wɔde ma esiane biribi nti a, ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na woayɛ saa. Nnuru bi a wɔde ka aduan ho betumi de ɔhaw ahorow aba nnipa binom so. Afei nso, ɛsɛ sɛ oduruyɛfo kyerɛ nea ɛfata wo ne dodow a ɛfata.
Fiber dodow ahe na wuhia da biara?
Nnipa pii nnya fiber dodow a wohia da biara da mfi wɔn aduan mu. Sɛnea akwahosan ho nyansahyɛ kyerɛ no, anyɛ yiye koraa no, ɛsɛ sɛ ɔpanyin nya fiber gram 25-35 da biara. Saa dodow yi betumi ayɛ soronko kakra a egyina mfe a obi adi ne ɔbarima anaa ɔbea so.
Nanso mma mfi ase nni fiber pii prɛko pɛ. Saa a wobɛyɛ no betumi ama wo ho ayɛ wo yaw, yafunu mu ayɛ wo yaw, na wayɛ gas. Ɛyɛ papa sɛ wode fiber bɛka w’aduan ho nkakrankakra . Afei nso, sɛ wudi fiber pii a, hwɛ hu sɛ anyɛ yiye koraa no wobɛnom nsu nkuruwa 8-10 da biara . Sɛ ɛnte saa a, wo dwensɔtwaa no betumi asɛe kɛse.
Nkrasɛm a Wɔde Kɔ Fie
- Fiber yɛ afifide fã a yɛn nipadua ntumi nwe, nanso ɛho hia ma akwahosan. Nneɛma atitiriw abien na ɛwɔ hɔ: nea ɛtumi nwura mu ne nea ɛntumi nwura mu.
- Fiber ho hia yiye na wɔde asiw akisikuru ano, asiw mu duru so, srade a ɛwɔ nipadua mu no so atew, na asikreyare a wɔde siw ano.
- Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wubenya fiber afi abɔde mu nnuan te sɛ nnuaba, nhabannuru, atoko, aburow a wɔayam, ne nnuaba mu.
- Fa fiber ka w’aduan ho nkakrankakra. Na mma wo werɛ mmfi sɛ wobɛnom nsu pii.
- Ansa na wode fiber aduru biara bedi dwuma no, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn.
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