A cikin 70s na karni na karshe, asarar nauyi tare da taimakon fiber shine mabuɗin mahimman kayan abinci. Duk da haka, daga bisani, an maye gurbin haɗin gine-ginen da yawancin abincin gishiri da kuma shirye-shiryen abinci mai sauƙi wanda ke alkawarin yin la'akari da sakamakon da take da shi.
Yau, cin abinci mai cin nama a cikin fiber, da tabbacin komawa wurin cin abinci mai kyau - a matsayin asiri na rasa nauyin kima don tsara sabon karni. Bari mu fahimci abin da cellulose ke da kyau don rasa nauyi.
Ƙarar nauyi da nauyi
Fiber (wasu sunaye - filaye filaye, cellulose) yana daya daga cikin kayan abinci na abinci. Don kwarewa da narke shi jikinmu ba zai iya ba. An raba fiber a cikin mai soluble da kuma wanda ba shi da tushe.
Wuta mai soluble, a cikin hulɗa da ciki da ruwa, ya juya cikin nau'in jelly - wanda ya cika ciki, yana barin jin dadi na tsawon lokaci. Wannan ita ce hanyar fiber aiki don slimming, sayar a cikin hanyar allunan ko capsules.
Fiber zafin jiki ya bar jikin a cikin nau'i kamar yadda ya shiga. Rashin ruwa da kumburi, zafin fiji mai ban sha'awa yana aiki kamar tsintsiya - tsaftace zubar da ciki da kuma fitar da dukan guba mai guba da acid waɗanda suka tara a jiki tare da abinda ke ciki.
Ya kamata a lura cewa kusan dukkanin kayan lambu, 'ya'yan itatuwa da hatsi sun hada da nau'in fiber. Amma rage cin abinci, wanda aka ƙaddara a kan asarar nauyi, ya fi kyau ginawa ta hanyar da ta ƙunshi 75% na fiber wanda ba za a iya zazzage shi ba kuma 25% - mai narkewa.
Sources na fiber wanda ba za a iya canzawa ba: kwayoyi da tsaba, bran, salads da kayan lambu na launin kore mai duhu, kayan lambu mai tushe, 'ya'yan itãcen marmari (mafi yawa - kwasfa), ƙwayoyin gaba daya.
Sources na fiber soluble: albarkatun, apples, grapefruits, prunes da wasu 'ya'yan itatuwa dried, inabi, zucchini, broccoli, wake, gurasa da yawa.
Kwana nawa kuke buƙatar kowace rana?
Abincin abincin daidai yana buƙatar kowace rana muna ba jikinka 25-35 grams na fiber.
Bari mu lissafa samfurori 5-zakarun kan kiyaye kayan fiber waɗanda ba su da komai a cikin abincin da za su yi girma:
- avocado (1 size size) - 11.84 grams;
- alkama gaba ɗaya (1 kofin) - 19,9 grams;
- red (Mexican) wake (1 kofin) - 13.3 grams;
- red Boiled albasa (1 kofin) - 15.6 grams;
- hatsi (1 kofin) - 12 grams.
Cin abinci a kan fiber masana'antu
Wadanda suke so su rasa nauyi zasu iya gudanar da wani abinci a kan Siberian mai. Yana da samfurin shirye-shiryen da ba tare da wani ƙari ba. Dalilinsa shi ne fiber hatsi, wanda aka kara da kayan 'ya'yan itatuwa da' ya'yan itatuwa. Yin amfani da fiber Siberian a ko'ina cikin yini ba shi da iyaka. Wannan abincin yana da kyau saboda yana da sakamako mai mahimmanci.
Tare da Siberian, a kan sayarwa akwai alkama mai filaye - wanda aka yi nufi don asarar nauyi. A wannan yanayin, muna magana ne game da samfurin halitta, inda ake kara yawan ganye, kwayoyi, berries da 'ya'yan itatuwa.
Wadannan abincin suna dogara akan gaskiyar cewa fiber da aka shirya (3-4 tablespoons) ya rushe a cikin gilashin kowane ruwa (madara, decoctions, teas, juices) kuma an yi amfani dashi don karin kumallo, shayi na rana ko abincin dare.
A ƙarshe, mun ƙara da wadannan:
- Ku ci fiber don karin kumallo - wannan yana da mahimmanci don rasa nauyi. Bincike ya nuna cewa bayan munin karin kumallo, muna cin calories 175 wanda ba a rage ba.
- Masana kimiyya a Jami'ar Oxford sun gano cewa mata masu bin abincin tare da babban nau'in fiber, a matsakaici, suna da nauyin fasalin jiki na 21.98. Yayinda matan da suke cin nama da kuma cin abinci wanda ba shi da wadata sosai
fiber, suna da index of 23.52. - Kada ku tafi cin abinci mai tsada-tsire-tsire. Idan kun sha wahala daga rashin ciwo na jijiyar zuciya ko sanarwa cewa bayan cin nama za ku fuskanci rashin jin daɗi - irin su cututtuka, shurewa da jijiyar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta, ƙara yawan ƙwayar fiber a hankali, ƙara zuwa cin abinci naka 5 karin karama kowace mako.
- Mafi yawan fiber abun ciki a cikin abincinka zai iya haifar da bloating, tashin zuciya da zafi na ciki. Duk da haka, don samun matsalolin wannan nau'i, yin amfani da fiber ya wuce 45 grams kowace rana. A kowane hali, ruwa ya rage waɗannan alamun bayyanar.