A ina ne fiber da yadda ake daukar shi daidai

Abin da ya ƙunshi fiber? Wannan tambaya ne ban sha'awa ga mutane da yawa da suke kallon su rage cin abinci. Bayan haka, fiber yana da kyawawan kaddarorin masu amfani: yana karfafa jini sugar, rage hadarin ciwon daji, yana wanke jikin toxin da yawa.

To, ina ya ƙunshi?

Kafin mu gano abin da samfurori ke da fiber, yana da kyau a ce yana da kyau a samu ta hanyar hanya, wato, ta hanyar abinci. Kada ku yi amfani da kari. Sabili da haka, jikinka ba kawai zai zama fiber kanta ba, amma har da sauran abubuwa masu amfani, misali, kayan jiki, bitamin, antioxidants da ma'adanai.

Kwararren shawarar da aka yi a kowace rana shine 25-30 g, kodayake wasu masu bada abinci sun bada shawarar 40 g Dashi na ciwon sukari ne 50 g kowace rana. Gaba ɗaya, za a zaɓa nau'in zafin jiki kullum na fiber. Alal misali, masu gina jiki suna bukatar yawan adadin kuzari, saboda haka wasu abubuwa masu amfani, musamman, fiber.

Idan kun ninka yawan adadin da aka samu a kowace rana, za ku damu game da canzawa, kuma idan kun dauke shi da yawa, musamman daga bran, to, za ku sami zawo. Sabili da haka, ya kamata ka ƙara yawan sashi.

Yanzu, a ƙarshe, zamu gano inda fiber yake. An ƙunshi, na farko, a cikin hatsi. A dukan oat da oat bran ƙunshi narkewa fiber kuma beta-glucan. Yin amfani da irin wannan fiber na abinci, jiki yana rage cholesterol. Rice bran zai kasance da amfani, tun da yake sun rage adadin ƙananan lipoproteins cikin jiki. Gidajen sunadaran sun hada da mahaukaciyar manya wanda ke dauke da glucomannan mai mahimmanci.

Fiber yana kunshe ne a cikin matsanancin launi na koko wake, wato, a cikin bran. Bisa ga masana, wadannan rassan sun haɓaka adadin masu tsinkaye masu tsayi da kuma rage ƙwayar cholesterol a cikin jiki.

Ana samun fiber a buckwheat. Ɗaya daga cikin gilashin porridge zai samar maka da kashi 20% na kyauta na yau da kullum, don haka ku ci shi sau da yawa. A yawa na abin da ake ci fiber za a iya samu a wakilan da iyali na legumes: wake, da waken soya, Peas, kirki ba. Gwangwani yana dauke da adadi mai yawa da zazzaɓi mai zafin jiki. Amma kada ka dogara ga waɗannan samfurori, yayin da abu mai narkewa yana ƙuƙwara a cikin babban hanji, haifar da flatulence.

Hakika, fiber yana da yawa a cikin 'ya'yan itatuwa, musamman mai narkewa. Har ila yau, dauke da su da nau'in fiber wanda ba zai iya canzawa ba, yana taimakawa wajen inganta yanayin ciki.

A ina ne fiber ke kasancewa? A cikin kwayoyi. Mutane da yawa suna magana game da maganin haramtacciyar magunguna (phytates) dauke da su, amma idan sun daidaita ma'aunin abincin daidai, baza su dame shi ba tare da samarda abubuwa masu amfani. Har ila yau, za ku iya yin amfani da kwayoyi kawai don shuka, sannan ku bushe su. Kwaran sun raba cikin phosphate da inositol.

Musamman arziki a cikin fiber tsaba. Lingen ya ƙunshi game da 7 g na abu da 1 tablespoon. Hanyoyin sesame suna da arziki a ciki. Saboda fiyayyar fiber, lignan, tsaba rage hadarin ciwon daji.

Ina ne fiber, banda wannan? Hakika, a cikin kayan lambu, da kuma a cikin manyan abubuwa. Kula da hankali ga alayyafo, kabeji, bishiyar asparagus da broccoli.