Shin kana jin yunwa akai-akai? Ko kuma kana neman hanya mai kyau ta rage kiba ? Wataƙila kana da matsala da sukari a jini da cholesterol . A yau muna magana ne game da wani abu da zai iya taimakawa wajen magance matsalolin da yawa kuma za a iya ƙara shi cikin abincinmu cikin sauƙi. Wannan shine zare a cikin abincin da muke ci, ko "" kamar yadda muka faɗa a Sinhala.
A taƙaice dai, menene zare?
Fiber wani nau'in carbohydrate ne da muke ci. Amma ba kamar sauran carbohydrates ba ne. Yawanci, sitaci da sukari da muke ci ana narkewarsu a jiki kuma a mayar da su sukari mai sauƙi. Amma ba a narkar da zare ta wannan hanyar ba. Wannan yana nufin yana ratsa hanjinmu ba tare da canzawa ba kuma yana fita daga cikin bayan gida.
"To mene ne amfanin?" za ka iya tambaya. Wannan shine ma'anar. Duk da cewa jikinmu ba ya sha zare, yana da matuƙar amfani wajen taimaka wa lafiyarmu. Zare yana aiki kamar tsintsiya wanda ke share hanjinmu da kuma tsaftace shi.
Akwai manyan nau'ikan zare guda biyu:
1. Zare Mai Narkewa: Wannan nau'in yana narkewa a cikin ruwa kuma yana samar da wani abu mai kama da gel. Yana rage saurin motsa abinci ta cikin hanjinmu, yana sa mu ji mun koshi. Hakanan yana taimakawa wajen sarrafa cholesterol da matakan sukari a cikin jini.
2. Zare Mai Rage Nauyi: Wannan ba ya narkewa a cikin ruwa. Yana ƙara yawan najasa a cikin bayan gida, yana sa su fi sauƙi su ratsa ta hanji. Wannan shine abin da ke taimakawa wajen hana maƙarƙashiya .
Duk waɗannan nau'ikan suna da matuƙar muhimmanci ga jikinmu, don haka muna buƙatar cin abincin da ke samar da duka biyun.
Me yasa fiber yake da mahimmanci ga jikinmu?
Fiber wani abinci ne mai kyau wanda ke taimakawa wajen kula da lafiyar yawancin tsarin jikinmu. Duba fa'idodinsa.
Don lafiyar tsarin narkewar abinci
Babban fa'idar zare shine yana taimakawa wajen kiyaye tsarin narkewar abinci lafiya. Kamar yadda muka ambata a baya, zare yana tsaftace hanjinmu. Ba wai kawai haka ba, zare shine mafi kyawun abinci ga ƙwayoyin cuta masu kyau a cikin hanjinmu. Idan waɗannan ƙwayoyin cuta masu kyau suka kasance lafiya, garkuwar jikinmu tana ƙaruwa, kuma kiba tana raguwa.Kuma ana rage haɗarin kamuwa da wasu cututtuka da dama. Haka kuma, ta hanyar hana maƙarƙashiya, yana rage haɗarin kamuwa da cututtuka kamar ciwon hanji da kuma diverticulitis.
Don lafiyar zuciya
Zare mai narkewa zai iya rage yawan mummunan cholesterol, ko LDL cholesterol, a cikin jininmu. Idan aka rage yawan cholesterol, haɗarin kamuwa da cututtukan zuciya ma yana raguwa.
Don sarrafa sukari a jini
Ko kana da ciwon suga ko kuma kana cikin haɗarin kamuwa da ciwon suga, zare shine babban abokinka. Zare, musamman zare mai narkewa, yana rage shan sukari daga abincin da muke ci. Wannan yana taimakawa wajen rage yawan sukarin jini bayan cin abinci. Wannan kuma yana iya rage haɗarin kamuwa da ciwon suga na nau'in 2.
Don sarrafa nauyi
Fiber yana da matuƙar muhimmanci ga waɗanda ke ƙoƙarin rage kiba. Idan ka ci abinci mai wadataccen fiber, za ka ji ƙoshi na tsawon lokaci. Wannan yana rage buƙatar cin abinci akai-akai da kuma cin kalori mara amfani. Wannan babban taimako ne wajen rage kiba.
Shin ƙanananku ma suna buƙatar zare?
Hakika! Fiber yana da matuƙar muhimmanci ga manya da yara. Fiber yana kiyaye ƙananan hanjinsu da tsabta kuma yana taimakawa wajen hana maƙarƙashiya. Fiber kuma yana taimaka musu su sha abubuwan gina jiki daga sauran abincin da suke ci.
Amma adadin zare da yara ke buƙata ya bambanta dangane da shekarunsu.
- Yaro tsakanin shekaru 1-3 yana buƙatar kimanin gram 19 na zare a kowace rana.
- Yaro mai shekaru 4-8 yana buƙatar kimanin gram 25 a kowace rana.
Abu mafi mahimmanci shine a ƙara sinadarin fiber a cikin abincin ɗanku kuma a ba shi isasshen ruwa don ya sha , in ba haka ba maƙarƙashiya na iya ƙaruwa.
Waɗanne abinci ne suka fi yawan fiber?
Labari mai daɗi shine cewa za mu iya samun abinci mai yawan fiber cikin sauƙi. Ga wasu misalai.
| Nau'in abinci | Bayani da girman zare |
|---|---|
| Hatsi | Beta- glucan a cikin hatsiHatsi yana ɗauke da wani nau'in zare na musamman mai narkewa wanda ake kira . Wannan yana da kyau don sarrafa cholesterol da sukari. Kofin hatsi mai ɗanye yana ɗauke da kusan gram 8 na zare. |
| Wake/Legumes | Ganye kamar su wake, wake, wake kore, da lentil suna cike da zare. Rabin kofi na wake da aka dafa zai iya ƙunsar tsakanin gram 4-10 na zare. |
| Avocado | 'Ya'yan itace ne mai wadataccen kitse da zare masu lafiya ga zuciya. Rabin kofi na avocado yana ɗauke da kimanin gram 5 na zare. |
| Pears | 'Ya'yan itace mai daɗi wanda ke da wadataccen bitamin C da K, da kuma zare. Guava mai matsakaicin girma yana ɗauke da kimanin gram 5.5 na zare. |
| Tsaba na Chia | Ɗaya daga cikin abinci mafi yawan fiber. Oza ɗaya (kimanin cokali 2) na tsaban chia yana ɗauke da gram 9.75 na zare. Suna samar da gel idan aka haɗa su da ruwa, wanda ke taimakawa wajen ƙara koshin lafiya. |
| Kayan lambu da 'ya'yan itatuwa | Kayan lambu da 'ya'yan itatuwa da yawa suna da wadataccen zare, kamar broccoli, karas, beetroot, alayyafo, ayaba, apples, blueberries, raspberries. Kayan lambu na gida kamar kohlrabi, dambala, da okra suma suna da kyau wajen samun zare. |
Me zai faru idan kun sha fiber da yawa?
Duk da cewa zare yana da kyau, amma yawan komai ba shi da kyau. Cin fiye da gram 50-70 na zare a kowace rana na iya haifar da wasu illa. Wannan saboda yawan shan zare na iya sa jiki ya sha muhimman abubuwan gina jiki kamar zinc, iron, magnesium, da calcium.
Abubuwan da za su iya faruwa idan mutum ya ci fiber da yawa sune:
- Iskar Gas/Kumburi
- Ciwon ciki
- Gudawa ko kuma bayan gida mai laushi
- Toshewar hanji - wannan ba kasafai ake samu ba
- Ƙananan matakan sukari a jini
Don haka, idan kun ƙara fiber a cikin abincin ku,Fara a hankali, kada ka ƙara da yawa a lokaci guda. Haka kuma, idan kana ƙara yawan shan sinadarin fiber, kar ka manta ka sha aƙalla kofuna 8-10 na ruwa a rana .
Tabbatar da yin magana da likitanka game da adadin zare da ya dace da kai, musamman idan kana da wata cuta kamar Ciwon Kumburi na hanji (IBD).
Saƙon Ɗauka Gida
- Fiber yana da mahimmanci ga narkewar abinci, lafiyar zuciya, sarrafa nauyi, da kuma sarrafa sukari a cikin jini.
- Akwai nau'ikan zare guda biyu, masu narkewa da marasa narkewa, kuma duka suna da mahimmanci a gare mu.
- Ƙara abinci kamar hatsi, goro, kayan lambu, 'ya'yan itatuwa (musamman avocado, guavas), da tsaban chia a cikin abincin yau da kullun.
- Idan ka fara cin abinci mai yawan fiber, ka fara a hankali kuma kada ka manta ka sha ruwa mai yawa.
- Idan kana da wata matsala ta lafiya, musamman matsalar narkewar abinci, tuntuɓi likitanka kafin ka yi wani babban canji a abincinka.
💬 Comments (0)
Har yanzu ba a buga sharhi ba. Ƙara bayanin ku anan a karon farko.
Ƙara sharhin ku