Nang pawhin riltamna rilru i nei reng em? A nih loh leh i taksa rihna tihtlem dan tha tak i zawng em ? Thisen sugar leh cholesterol chungchangah harsatna i nei mai thei . Vawiin hian heng harsatna tam tak titawp thei tur leh awlsam taka kan ei leh in-a telh theih tur thil kan sawi dawn a ni. Chu chu kan ei leh in-a fiber awm , a nih loh leh Sinhala tawnga kan sawi angin "" a ni.
A awlsam zawngin, fiber chu eng nge ni?
Fiber hi carbohydrate chi khat kan ei thin a ni. Mahse carbohydrate dang ang a ni lo. A tlangpuiin kan ei thin starch leh sugar te hi taksaah a digested a, simple sugar ah a chang thin. Mahse fiber hi chutiang chuan a digested lo. Chu chu kan intestines ah danglam lovin a kal a, kan stool ah a chhuak tihna a ni.
"Anih chuan eng nge a awmzia?" i ngaihtuah mai thei. Chu chu a thupui ber chu a ni. Fiber hi kan taksain a hip lut lo nachungin kan hriselna atan hna ropui tak a thawk a ni. Fiber hian broom angin hna a thawk a, kan chhungril a tifai a, a tifai bawk.
Fiber hi chi hnih a awm a, chungte chu:
1. Soluble Fiber: He chi hi tuiah a inthiar a, gel ang chi a siam thin. Kan intestines kal tlanga chaw kalna a ti hniam a, kan chawhmeh hle. Cholesterol leh thisen sugar level control nan a pui bawk.
2. Insoluble Fiber: Hei hi tuiah a hmin lo. Kan bawlhhlawh ah bulk a belhchhah a, chu chuan intestines kal tlang a awlsam phah hle. Hei hi a bul berah chuan constipation venna atana puitu a ni .
Heng chi hnih hi kan taksa tan a pawimawh em em a, chuvangin a pahnih pe thei ei tur kan ei a ngai a ni.
Engvangin nge fiber hi kan taksa tan a pawimawh em em?
Fiber hi superfood a ni a, kan taksa system tam tak hriselna vawng reng turin a pui a ni. A hlawkna te han en teh.
Digestive system hriselna atan
Fiber hlawkna lian ber chu kan chaw ei leh in (digestive system) hrisel taka a awm theih nan a pui a ni. Kan sawi tawh ang khan fiber hian kan intestines a tifai thin. Chu mai pawh ni lovin fiber hi kan intestines-a bacteria tha tak takte ei tur tha ber a ni. Heng bacteria \hate hi an hrisel chuan kan immunity a tipung a, thau lutuk pawh a tlahniam bawk.Tin, natna dang tam tak vei theihna a tlahniam bawk. Tin, constipation a ven avangin colon cancer leh diverticulitis ang chi natna a tihziaawm bawk.
Lung hriselna atan
Soluble fiber hian kan thisenah cholesterol tha lo, a nih loh leh LDL cholesterol level a tihniam thei a ni. Cholesterol a tlahniam chuan lung natna vei theihna a tlahniam bawk.
Thisen sugar control nan
Zunthlum vei emaw, zunthlum vei theihna hlauhawma awm emaw pawh nise, fiber hi i thian tha ber a ni. Fiber, a bik takin soluble fiber hian kan ei leh in atanga sugar lakluh a tikhawlo a ni. Hei hian chaw ei kham hnua thisen sugar sang nghal zung zung chu a thunun thei a ni. Hei hian Type 2 Diabetes vei theihna a ti tlem thei bawk.
Weight control nan
Fiber hi taksa rihna tihtlem tum tan chuan a pawimawh hle. Fiber tamna ei tur i ei hian rei zawk i chaw ei thin. Hei hian chaw ei tam a ngai lo va, calorie tul lo tak tak ei a ngai bawk. Hei hi taksa rihna tihtlem nan a pui hle.
I fate pawhin fiber an mamawh em?
A ni tak zet! Fiber hi puitling leh naupang tan pawh a pawimawh hle. Fiber hian an chhungril te te a tifai a, chaw ei kham loh nan a pui bawk. Fiber hian an ei tur dang atanga nutrients an lakluh theih nan a pui bawk.
Mahse naupangte hian fiber an mamawh zat hi an kum a zirin a inang lo.
- Naupang kum 1-3 inkar chuan ni khatah fiber gram 19 vel a mamawh a ni.
- Naupang kum 4-8 inkar chuan ni khatah gram 25 vel a mamawh a ni.
A pawimawh ber chu i fate ei leh in ah fiber dah la, tui in tur tam tak pe rawh , chuti lo chuan constipation a pung thei.
Eng ei tur nge fiber tamna ber?
Thu lawmawm tak chu awlsam takin fiber tamna ei tur kan hmu thei a ni. Entirna thenkhat chu hetiang hi a ni.
| Chaw chi hrang hrang | A sawifiahna leh fiber size |
|---|---|
| Oats a ni | Beta- glucan chu oat-ah a awmOats ah hian soluble fiber chi khat bik . Hei hi cholesterol leh sugar control nan a tha hle. Oats raw cup khatah hian fiber gram 8 vel a awm a. |
| Bean/Legumes te pawh a awm | Legumes chickpeas, peas, green beans, leh lentils te hi fiber a khat a ni. Chickpeas chhum cup chanve vel ei khatah hian fiber gram 4-10 inkar a awm thei. |
| Avocado a ni | Thinlung tana thau leh fiber tamna thei rah a ni. Avocado cup chanve ah hian fiber gram 5 vel a awm a. |
| Pears a ni | Thei tui tak, vitamin C leh K tamna bakah fiber tamna. Guava lian lo takah hian fiber gram 5.5 vel a awm a. |
| Chia Thlai chi | Fiber sang ber ei tur zinga mi. Chia chi ounce khat (tablespoon 2 vel) ah hian fiber gram 9.75 a awm a. Tui nena an inhmeh chuan gel an siam a, chu chuan satiety a tipung a ni. |
| Thlai leh thei chi hrang hrang | Thlai leh thei tam tak hian fiber a pai tam hle a, chungte chu broccoli, carrot, beetroot, spinach, banana, apple, blueberries, raspberry te an ni. Kan tualchhung thlai chi hrang hrang kohlrabi, dambala, leh okra te pawh hi fiber source tha tak an ni. |
Fiber i ei tam lutuk chuan eng nge thleng ang?
Fiber a tha laiin eng thil pawh tam lutuk hi a tha lo. Ni khata fiber gram 50-70 aia tam ei hian side effect engemaw zat a thlen thei. Hei hi a chhan chu fiber ei tam lutuk hian taksain ei tur pawimawh tak tak zinc, iron, magnesium, leh calcium te a hip harsa thei a ni.
Fiber i ei tam lutuk a thil thleng thei te chu:
- Gas/Bloating a awm
- Belly cramps a awm
- Diarrhea emaw, bawlhhlawh lo chhuak emaw
- Intestinal blockage - hei hi a tlem hle
- Thisen sugar level hniam
Chuvangin, i ei leh in ah fiber i dah tel hian, .Zawi zawiin tan la, vawi khatah a tam lutuk dah loh tur. Tin, fiber i ei tam lai hian ni khatah tui glass 8-10 tal in theihnghilh suh .
I tana fiber awm zat tur dik tak chu i doctor nen sawipui ngei ang che , a bik takin Inflammatory Bowel Disease (IBD) ang chi natna i neih chuan.
Take-Home Thuchah a ni
- Fiber hi kan ei leh in, thinlung hriselna, kan taksa rihna tihtlem, leh thisen thlum control-na atan a pawimawh hle.
- Fiber hi chi hnih a awm a, soluble leh insoluble a ni a, kan tan chuan a pahnih hian a pawimawh hle.
- Nitin i ei tur ah hian oats, nuts, thlai, thei (a bik takin avocado, guavas), leh chia chi te ang chi ei tur te dah tel bawk ang che.
- Fiber tamna diet i ei tan tirh chuan zawi zawiin tan la, tui tam tak in theihnghilh suh.
- Damdawi lam harsatna i neih chuan, a bik takin chaw ei lama harsatna i neih chuan i ei leh in lama inthlak danglamna lian tham i neih hmain doctor rawn hmasa phawt ang che.
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