Fans na abinci mai gina jiki da kuma masana a wasu sababbin abubuwa a rasa nauyi sun yi tsammanin cewa fiber abu ne mai ban al'ajabi da salutary, lokacin da ya zo ga rasa nauyi. Sau nawa kuka ji cewa a cikin abincinku ya kamata ku kara abinci mai yawa a cikin fiber, sun ce, wannan yana taimakawa wajen rasa nauyi. Amma tambayar "dalilin da ya sa" ya husata har ya kasance bai amsa ba. Yau za mu amsa maka akan wasu tambayoyi masu ban mamaki: abin da ke fiber da kuma inda aka samo shi, da kuma dalilin da ya sa ya dace ya sake ci abinci.
Menene fiber kuma menene nau'inta?
Na farko, fiber abu ne mai rikitarwa (m) carbohydrate, wanda ya kunshi polysaccharides da cellulose. Fiber ne tsire-tsire, 'ya'yan itatuwa, kayan lambu, legumes da kuma tsaba. Ya danganta da nau'in fiber, yana aiki da dama ayyuka masu ban sha'awa. Akwai nau'o'in kayan lambu guda biyu a cikin abinci:
- mai narkewa;
- insoluble.
Amfanin
Fiber mai sauƙi yana da matukar damuwa ga ƙwayoyin mu na narkewa, yana buƙatar ƙoƙari mai yawa don kunna ciki. Wannan nau'i na fiber yana da alhakin tsawon lokacin cinikin carbohydrates, don haka, ya hana tsalle na sukari cikin jini. Bugu da ƙari, amfani da fiber mai sauƙi a cikin abincin abinci yana ƙera microflora na ciki.
Wannan nau'i na fiber na kare kan ciwon gastrointestinal, domin yana danganta toxins kuma yana kawar da su daga jiki, ba da damar yin hulɗa tare da kwayoyinmu ba. Fiber zafin jiki yana aiki a matsayin ma'auni mai ƙyama na atherosclerosis, saboda ya rage matakin lipoproteins mai ƙananan ƙananan kuma yana ƙara yawan samar da "cholesterol" mai amfani.
Ana iya cire fiber zafin jiki daga jiki a cikin nau'i mara canzawa. Ayyukansa shi ne ya zube a cikin hanji kuma ya yi aiki mai laxative. Fiber zafin jiki kamar soso - haɗi tare da ruwa, yana ƙara girman, game da haka, yana taimaka mana daga maƙarƙashiya.
Yin amfani da samfurori da samfurori marasa amfani ba kawai yana taimakawa maƙarƙashiya ba, amma kuma ya sanya mahimmin abu a kan juyawa abinci a cikin ciki - ba a kwashe ba amma ba a lokacin abinci ba, fara farawa kuma yana aiki a matsayin yanayi mai dadi don yawancin pathogens. Rot da toxins shiga cikin jini, wanda, riga, ba wasa bane.
Fiber a cikin kayayyakin
Yanzu, musamman akan yanayin, ko game da kayan da ke dauke da fiber.
Ana samun fiber mai sauƙi a dukan hatsi, cuts, legumes, kwayoyi. Mafi mahimman matakai na fiber zazzabi sune:
- porridge - ba mai ladabi kuma ba "fara dafa ba";
- bran;
- wake, lentils , kirki ba;
- dukan hatsi - yin burodi da gari;
- 'Ya'yan itãcen marmari da kayan lambu - sun ƙunshi ba kawai mai narkewa ba, amma filaye mai zafin jiki;
- kwayoyi.
Babban tushe na fiber wanda ba zai iya canza shi ba ne tsaba. Bishiyoyi da 'ya'yan kabeji da tsaba, za a sami tsira daga tsaba daga maƙarƙashiya. Kusan kashi ɗaya daga cikin tsaba na tsaba ya ƙunshi kwata na kashi na yau da kullum na fiber.
Shin yana da muhimmanci a jaddada cewa abun ciki na fiber a cikin abincin ya dogara ne akan yadda ake sarrafa su. Da farko, yana damu da kayayyakin da aka tsabtace - shinkafa, buckwheat, hatsi, sukari, gari. Duk abin da yake da fari - baya dauke da fiber, kamar "tsarki" na hatsi, kawai, yana nufin tsabtatawa daga layin matsanancin launi - nau'ukan, wanda shine tushen fiber.
Sabili da haka, kada ka zazzage masu analogues, sun fi dacewa kuma sun fi amfani.
Buy abinci da ke dauke da fiber bai isa ya rasa nauyi ba. Tambayar ita ce yadda za mu shirya su. Kuna da shakka game da fiber a cikin wake da kuke dafa don tsawon sa'o'i 3? Daidai, wato, saboda ba harsashi zai iya tsayayya da irin wannan tafasa mai tsawo. Hanyar mafi amfani da zafin magani, da kuma dangane da tsare fiber, da kuma dukkanin bitamin da amino acid - an shafe. Domin kiyaye amfanin amfanin hatsi da bugunan, kuyi su cikin dare. Da safe za ku shirya hatsi, wanda kawai kuna buƙatar hawa tare da ruwan zãfi.