Wataƙila ka san muhimmancin fiber ga lafiyarka. Amma shin da gaske kana samun isasshen fiber da kake buƙata kowace rana? Gaskiyar magana ita ce, yawancinmu ba mu samun isasshen fiber kowace rana. Wannan babbar matsala ce, musamman game da yadda muke cin abinci a waɗannan kwanakin. Don haka, a yau za mu yi magana game da fiber, dalilin da ya sa yake da mahimmanci ga jikinmu, da kuma yadda za mu ƙara fiber a cikin abincinmu.
A matsakaici, bisa ga shawarwarin likita, mace tana buƙatar kimanin gram 25 na zare a kowace rana . Namiji yana buƙatar kimanin gram 38 a kowace rana . Amma yawancinmu muna cin ɗan ƙaramin gram 15 a kowace rana. Don haka rufe wannan gibin yana da matuƙar muhimmanci ga lafiyarmu.
Ta yaya zan iya cike wannan gibin zare?
Mafi kyawun mafita kuma mafi sauƙi ga wannan ita ce a haɗa ƙarin abinci mai tushen shuke-shuke, wanda ke nufin kayan lambu, 'ya'yan itatuwa, wake, hatsi cikakke, da goro, a cikin abincinmu. Waɗannan abincin suna da wadataccen fiber a zahiri, da kuma wasu sinadarai masu gina jiki da jikinmu ke buƙata.
A taƙaice dai, idan ka ƙara yawan kayan lambu da 'ya'yan itatuwa masu launi, to za ka ƙara yawan zare.
Haka kuma, za ku iya kawo babban canji ta hanyar rage yawan cin hatsi masu kyau, kamar su burodi fari, kayan fulawa fari, shinkafa fari, da taliya fari , sannan a ƙara hatsi cikakke (misali, alkama cikakke, garin atta, da shinkafa launin ruwan kasa) a cikin abincinku. Kullum yana da kyau ku sami fiber daga abinci na halitta. Domin a lokacin za ku kuma sami wasu sinadarai masu gina jiki da jikinku ke buƙata tare da zare.
Akwai manyan nau'ikan zare guda biyu!
Kowace abincin da ake ci daga tsirrai yana ɗauke da zare har zuwa wani mataki. Ana iya raba wannan zare zuwa manyan nau'i biyu. Wato, zare mai narkewa da zare mara narkewa. Dukansu suna da mahimmanci ga jikinmu. Bari mu ga bambancin da ke tsakanin waɗannan biyun.
| Nau'in zare | Fa'idodin lafiya | Abincin da ke ɗauke da abubuwa da yawa |
|---|---|---|
| Zaren da ke narkewa Yana narkewa cikin ruwa kuma yana zama kamar gel. |
| Hatsi, sha'ir, wake (lemun tsami, wake, wake kore), apples, pears, strawberries, blueberries, goro da iri. |
| Fiber mara narkewa Yana ratsa hanji ba tare da narkewa cikin ruwa ba. | Hatsi cikakke (shinkafa mai launin ruwan kasa, sha'ir), goro, iri, karas, kokwamba, kabeji, kayan lambu masu duhu kore kamar alayyafo, da tumatir. |
Sauran fa'idodin zare
- Yana taimakawa wajen rage kiba: Cin abinci mai yawan fiber yana sa mutum ya ji ya koshi da sauri. Tunda waɗannan abincin suna ɗaukar lokaci kafin su narke, haka nan za ka iya sarrafa yawan cin abinci.
- Rage haɗarin kamuwa da cutar kansa : Wasu bincike sun nuna cewa cin abinci mai wadataccen zare na iya rage haɗarin kamuwa da wasu nau'ikan cutar kansa , kamar ciwon hanji.
Waɗanne abinci ne ke da yawan fiber?
To, yanzu bari mu ga waɗanne abinci ne ke da sinadarin fiber. Wannan jerin zai taimaka muku tsara abincinku.
| Nau'in abinci | Misalai masu yawan fiber |
|---|---|
| Gyada masu laushi | Lentil, wake, wake, waken soya |
| Hatsi Mai Cikakken | Shinkafa mai launin ruwan kasa, buckwheat, sha'ir, hatsi, garin atta, popcorn |
| Kayan lambu | Broccoli, alayyafo, kabeji, doya, okra, karas, dankali mai zaki, dankali (da fata), wake, latas |
| 'Ya'yan itatuwa | Raspberries, blackberries, pears, strawberries, lemu, ayaba, mangwaro, apples |
| Kwayoyi da tsaba | Almond, gyada, tsaban chia, tsaban flax |
Hanyoyi 7 masu sauƙi don ƙara fiber a cikin abincin ku
Yanzu za ka iya tunanin, "To, duk wannan yana da kyau, amma ta yaya zan ƙara waɗannan a cikin abincin yau da kullun?" Ga wasu hanyoyi masu sauƙi don yin hakan.
1. Fara ranarka da zare: Ku ci wani abu da aka yi da hatsi cikakke don karin kumallo. Misali, za ku iya cin hatsi, buckwheat porridge, ko roti da aka yi da garin atta.
2. Karanta lakabin abinci: Lokacin siyan abinci a shago, karanta lakabin. Zaɓi wani abu da ke da aƙalla gram 3-5 na zare a kowace hidima.
3. Canza nau'in burodi: Lokacin yin sandwiches, yi amfani da wani abu kamar burodin alkama gaba ɗaya maimakon burodin fari na yau da kullun.
4. Cin cikakken 'ya'yan itace maimakon ruwan 'ya'yan itace: Cikakken 'ya'yan itace yana da fiber fiye da gilashin ruwan 'ya'yan itace.
5. Ƙara goro: Ƙara wake, wake, ko wake a cikin miyar ku, miya, salati, da smoothie. Ku riƙa cin abincin da aka yi da goro maimakon nama aƙalla sau ɗaya a mako.
6. Bincika sabbin dandano: Gwada abincin Indiya da Gabas ta Tsakiya waɗanda ke amfani da hatsi da goro a matsayin abinci mai gina jiki.
7. Abincin Ciye-ciye Masu Kyau: Idan kana jin yunwa kaɗan a rana, maimakon cin biskit, ka yi amfani da cin karas, ko wani yanki na kokwamba, ko kuma ɗan almond.
Muhimmi sosai: Ya kamata ka ƙara fiber a cikin abincinka a hankali . Cin fiber da yawa a lokaci guda na iya haifar da ciwon ciki da kumburi . Haka kuma, kar ka manta da shan ruwa mai yawa idan ka ci fiber da yawa. Haka fiber ke aiki a jiki.
Idan kana da wasu tambayoyi game da wannan, ko kuma kana son sanin irin abincin da ya fi dacewa da lafiyarka, ya fi kyau ka yi magana da likitanka.
Saƙon Ɗauka Gida
- Fiber muhimmin sinadari ne ga lafiyayyen jiki, musamman ga lafiyar narkewar abinci da kuma kula da nauyin jiki.
- Mace tana buƙatar kimanin gram 25 na zare a kowace rana, namiji kuma yana buƙatar kimanin gram 38.
- Jikinmu yana buƙatar zare mai narkewa da wanda ba ya narkewa.
- Maimakon abinci mai kyau kamar farin burodi da shinkafa, sai a koma ga abinci na halitta kamar hatsi, kayan lambu, 'ya'yan itatuwa, da goro.
- A hankali a ƙara sinadarin fiber a cikin abincinka. Kuma kar ka manta da shan ruwa mai yawa a duk tsawon yini.
- Idan kana da wata damuwa game da abincinka, tuntuɓi likitanka.
Fiber, Abinci Mai Gina Jiki, Cin Abinci Mai Kyau, Rage Nauyi, Maƙarƙashiya, Ciwon Suga, Ciwon Zuciya, Hatsi Cikakku
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