So wowɔ ɔkɔm nka bere nyinaa nso? Anaasɛ worehwehwɛ ɔkwan pa a wobɛfa so atew wo mu duru so ? Ebia wowɔ asikre ne srade a ɛwɔ wo mogya mu ho haw ahorow . Ɛnnɛ yɛreka biribi a ebetumi aboa wɔ ɔhaw ahorow yi pii ho na ɛnyɛ den sɛ yɛde bɛka yɛn aduan ho. Ɛno ne fiber a ɛwɔ nnuan a yedi mu, anaa "" sɛnea yɛka wɔ Sinhala kasa mu no.
Sɛ yɛbɛka no tiawa a, dɛn ne fiber?
Fiber yɛ carbohydrate bi a yedi. Nanso ɛnte sɛ carbohydrates afoforo. Mpɛn pii no, wɔyam starch ne asikre a yedi no wɔ nipadua no mu na ɛdan asikre a ɛnyɛ den. Nanso wɔmfa saa kwan no so ntumi nnye fiber. Ɛno kyerɛ sɛ ɛfa yɛn dwensɔtwaa mu a ɛnsakra na ɛkɔ yɛn nsu mu.
"Enti mfaso bɛn na ɛwɔ so?" ebia woresusuw ho. Ɛno ne asɛm no. Ɛwom mpo sɛ fiber ntumi nkɔ yɛn nipadua mu de, nanso ɛyɛ adwuma a ɛyɛ nwonwa de boa yɛn akwahosan. Fiber yɛ adwuma te sɛ broom a ɛpra yɛn dwensɔtwaa mu na ɛho tew.
Fiber ahorow atitiriw abien na ɛwɔ hɔ:
1. Soluble Fiber: Saa su yi nwene wɔ nsu mu na ɛyɛ ade a ɛte sɛ gel. Ɛma aduan fa yɛn dwensɔtwaa mu brɛ ase, na ɛma yɛte nka sɛ yɛayɛ ma. Ɛboa nso ma wɔhyɛ srade ne asikre dodow a ɛwɔ mogya mu no so.
2. Insoluble Fiber: Eyi ntumi nkɔ nsu mu. Ɛde nneɛma pii ka yɛn nsu mu, na ɛma ɛyɛ mmerɛw sɛ yɛbɛfa dwensɔtwaa no mu. Eyi ne nea ɛboa titiriw ma wosiw akisikuru ano .
Saa ahorow abien yi nyinaa ho hia yɛn nipadua yiye, enti ɛsɛ sɛ yedi nnuan a ɛma yenya abien no nyinaa.
Dɛn nti na fiber ho hia yɛn nipadua saa?
Fiber yɛ aduan a ɛboro so a ɛboa ma yɛn nipadua no nhyehyɛe pii yɛ akwahosan . Hwɛ mfaso a ɛwɔ so.
Sɛnea ɛbɛyɛ a ɛbɛma aduan a wɔyam no akwahosan
Mfaso kɛse a ɛwɔ fiber so ne sɛ ɛboa ma yɛn aduan mu nneɛma yɛ yiye. Sɛnea yɛadi kan aka no, fiber tew yɛn dwensɔtwaa ho. Ɛnyɛ ɛno nko, na mmom fiber ne aduan a eye sen biara ma mmoawa pa a wɔwɔ yɛn dwensɔtwaa mu no. Sɛ mmoawa pa yi nya apɔwmuden a, yɛn nipadua mu tumi a ɛko tia nyarewa no yɛ kɛse, na kɛseyɛ mmoroso so tew.Na asiane a ɛwɔ hɔ sɛ wobenya nyarewa afoforo pii no so tew. Afei nso, ɛdenam akisikuru a esiw ano so no, ɛtew asiane a ɛwɔ hɔ sɛ wobenya tebea horow te sɛ kokoram a ɛwɔ akyi berɛmo mu ne diverticulitis mu.
Sɛnea ɛbɛyɛ a wobenya koma akwahosan
Fiber a ɛtumi nwura mu betumi atew srade bɔne, anaa LDL srade a ɛwɔ yɛn mogya mu no so . Sɛ srade a ɛwɔ mogya mu no so tew a, asiane a ɛwɔ hɔ sɛ obi benya komayare nso so tew.
Sɛnea ɛbɛyɛ a wobedi asikre a ɛwɔ mogya mu no so
Sɛ́ ebia wowɔ asikreyare anaasɛ wowɔ asiane mu sɛ wubenya asikreyare no, fiber yɛ w’adamfo paa. Fiber, titiriw fiber a ɛtumi nwura mu, ma asikre a ɛwɔ nnuan a yedi mu no brɛ ase. Eyi boa ma asikre a ɛkɔ soro mpofirim wɔ mogya mu bere a wɔadi aduan akyi no so. Eyi nso betumi atew asiane a ɛwɔ hɔ sɛ obi benya Asikreyare a Ɛto so Abien no so.
Sɛnea ɛbɛyɛ a wobɛhwɛ wɔn mu duru so
Fiber ho hia ma wɔn a wɔrebɔ mmɔden sɛ wɔbɛtew wɔn mu duru so no. Sɛ wudi nnuan a ahoɔdennuru pii wom a, wote nka sɛ womene bere tenten. Eyi ma hia a ehia sɛ wɔtaa didi na wodi calories a ɛho nhia no so tew. Eyi yɛ mmoa kɛse a ɛma obi mu duru so tew.
So wo mma nkumaa nso hia fiber?
Yiw koraa! Fiber ho hia paa ma mpanyimfo ne mmofra nyinaa. Fiber ma wɔn dwensɔtwaa nketewa no ho tew na ɛboa ma wosiw akisikuru ano. Fiber nso boa wɔn ma wɔtwe aduannuru a efi nnuan afoforo a wodi mu.
Nanso fiber dodow a mmofra hia no gu ahorow a egyina mfe a wɔadi so.
- Abofra a wadi mfe 1-3 hia fiber bɛyɛ gram 19 da biara.
- Abofra a wadi mfe 4-8 hia bɛyɛ gram 25 da biara.
Ade a ɛho hia sen biara ne sɛ wode fiber bɛka wo ba aduan ho na woama no nsu pii anom , anyɛ saa a akisikuru betumi ayɛ kɛse.
Nnuan bɛn na ahoɔdennuru pii wom?
Asɛmpa no ne sɛ ɛnyɛ den sɛ yebenya nnuan a ahoɔdennuru pii wom. Nhwɛso ahorow bi ni.
| Aduan su | Nkyerɛkyerɛmu ne fiber kɛse |
|---|---|
| Oats a wɔde yɛ aduan | Beta- glucan a ɛwɔ oats muOats kura nhama soronko bi a ɛtumi nwura mu a wɔfrɛ no . Eyi yɛ kɛse ma srade ne asikre a wɔhyɛ so. Fiber bɛyɛ gram 8 na ɛwɔ oats a wɔannoa kuruwa biako mu. |
| Beans/Atokoɔ a wɔfrɛ no Legumes | Nhama ahyɛ atoko te sɛ chickpeas, peas, green beans, ne lentils ma. Chickpeas a wɔanoa no kuruwa fã betumi ayɛ fiber gram 4-10. |
| Avocado a wɔde yɛ nneɛma | Aduaba a srade ne nhama a ɛma koma nya ahoɔden pii wom. Avocado kuruwa fã wɔ fiber bɛyɛ gram 5. |
| Pears a wɔde yɛ nneɛma | Aduaba a ɛyɛ dɛ a vitamin C ne K, ne fiber pii wom. Guava a ne kɛse yɛ mfinimfini no kura nhama bɛyɛ gram 5.5. |
| Chia Aba | Nnuan a ahoɔdennuru dɔɔso sen biara no mu biako. Chia aba ounce biako (bɛyɛ nkaribo 2) wɔ fiber gram 9.75. Sɛ wɔde nsu fra a, ɛyɛ gel, na ɛboa ma obi bo yɛ den. |
| Nnuadewa ne nnuaba | Nnuadewa ne nnuaba pii wɔ ahoɔdennuru pii, te sɛ broccoli, karɔt, beetroot, akutu, banana, apɔw-mu-teɛteɛ, blueberries, raspberry. Yɛn mpɔtam hɔ nhabannuru te sɛ kohlrabi, dambala, ne okra nso yɛ fiber fibea pa ara. |
Sɛ wofa fiber pii a, dɛn na ɛba?
Bere a fiber ye no, biribiara a ɛboro so no nyɛ papa. Sɛ wodi fiber bɛboro gram 50-70 da biara a, ebetumi de ɔhaw ahorow bi aba. Nea enti a ɛte saa ne sɛ fiber a wɔnom boro so no betumi ama ayɛ den ama nipadua no sɛ ɛbɛtwe aduannuru a ɛho hia te sɛ zinc, iron, magnesium, ne calcium.
Nneɛma a ebetumi asi bere a wudi fiber pii ne:
- Gas/Nneɛma a Ɛyɛ Fɛ
- Yafunu mu akisikuru
- Atiridiinini anaasɛ nsu a ɛho ayɛ hare
- Intestinal blockages - wei ntaa mma paa
- Asikre a ɛwɔ mogya mu a ɛba fam
Enti, sɛ wode fiber ka w’aduan ho a, .Fi ase nkakrankakra, mfa pii nka ho prɛko pɛ. Afei nso, sɛ worema wo fiber a wudi no akɔ soro a, mma wo werɛ mmfi sɛ anyɛ yiye koraa no wobɛnom nsu nkuruwa 8-10 da biara .
Hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa afa fiber dodow a ɛfata ma wo ho, titiriw sɛ wowɔ tebea bi te sɛ Inflammatory Bowel Disease (IBD) a.
Nkrasɛm a Wɔde Kɔ Fie
- Fiber ho hia ma yɛn aduan a yetumi di, yɛn koma akwahosan, yɛn mu duru a yɛhwɛ so, ne asikre a ɛwɔ mogya mu no so.
- Fiber ahorow abien na ɛwɔ hɔ, nea ɛtumi nwura mu ne nea ɛntumi nwura mu, na abien no nyinaa ho hia yɛn.
- Fa nnuan te sɛ oats, nnuaba, nhabannuru, nnuaba (titiriw avocado, guavas), ne chia aba ka w’aduan a wubedi da biara da ho.
- Sɛ wufi ase di aduan a ahoɔdennuru pii wom a, fi ase nkakrankakra na mma wo werɛ mmfi sɛ wobɛnom nsu pii.
- Sɛ wowɔ ayaresa tebea bi, titiriw aduan mu haw bi a, kɔ wo duruyɛfo nkyɛn ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu.
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