Zabi abinci mai arziki a cikin fiber to your kullum rage cin abinci

Nutritionists ce cewa kowace rana a kan tebur na kowane mutum dole ne abinci da suke da high a fiber. Mene ne fiber, da kuma abin da yake bauta wa? Wannan kayan lambu zaruruwa wanda, da bambanci ga kitse, carbohydrate da kuma gina jiki ba digested kuma ba narkewar ta jiki, amma kusan canzawa samu daga barinta ne. Akwai wani halayyar alama na wadannan zaruruwa: wasu daga cikinsu akwai mai narkewa a cikin ruwa, da kuma wasu - ba. Waɗannan da ba su narke, ne na halitta "inji" jiki cleanser, suka tura da abinci ta hanyar da esophagus, kara girma na stool, softening su sauƙi samu daga hanji. The ruwa mai narkewa fiber, zama wani jelly-kamar salla, taimaka wajen kawar da gubobi da cholesterol, sakamakon tasoshin tsabtace, al'ada matsa lamba. Wani dukiya mai narkewa fiber zuwa rage sha na sukari, wanda shi ne da amfani ga mutanen da ke fama da ciwon sukari.

Abinci mai arziki a cikin insoluble fiber - shi ne mai ci abinci, kwayoyi, bran da kuma kayan lambu. Narkewa fiber samu a wake legumes, apples, 'ya'yan itatuwa Citrus da karas.

A kullum da ake bukata domin nama ya dogara da shekaru da kuma jima'i da mutum. Alal misali, yara shekaru 5 zuwa 9 shekaru isa 25 grams na abin da ake ci fiber a kowace rana, maza 18 zuwa shekaru 50 - 38-40 grams a adulthood (55 zuwa shekaru 70), da yawan su a cikin kullum rage cin abinci za a iya rage zuwa 30 grams per day. Mata da matasa da kuma tsakiyar shekaru bada shawarar zuwa cinye har zuwa 25 grams na abin da ake ci fiber da rana, mafi balagagge - har zuwa 20 grams. Domin saturate jiki da zama dole adadin mai amfani fiber, narkewa da insoluble, kullum rage cin abinci ya zama kamar yadda bambancin matsayin yiwu. A abin abinci ne high a fiber?

The most yawan shuka zaruruwa ne a avocados, grapefruits, blueberries, kuma raspberries, da ayaba da pears. Abinci mai arziki a cikin fiber - a karas, artichoke, kore da wake da kuma Peas. Mutane da yawa amfani zaruruwa hada da jita-jita da Collard ganye, kabewa, squash, kuma zucchini. Insoluble fiber samuwa ne a manyan yawa a hatsi burodi ga wani Bun da bran, daji shinkafa. Ta da yawa almonds, kabewa da linseed, sunflower tsaba da kuma gujiya. Amma da manyan yawan zaruruwa dauke da wani tasa na waken soya, da koda wake da kuma baki wake.

Abinci mai arziki a cikin fiber - 'ya'yan itatuwa da kayan lambu - shi ne shawarar yin amfani da a cikin halitta nau'i, kuma zai fi dacewa tare da fata, kamar yadda juices, puree da kuma gwangwani karami yawan wadannan dole abubuwa. Da amfani sosai ga akalla partially maye gurbin fari gurasa Rolls da bran, da kuma farar shinkafa - daji baki. Har ila yau, ga wani lafiya rage cin abinci bada shawarar sau biyu a mako don ci jita-jita na wake, ya maye gurbin su da nama. Sauyawa daga gargajiya kayayyakin for kayayyakin arziki a zare, ya zama sauka a hankali. Kamata ba abruptly canza yawan ganyayyaki, zai iya kai wa ga matsalar aiki na samfur na ciki da kuma hanjinsu, kamar yadda wadannan jikuna ma bukatar wasu karbuwa ga coarser abinci. Wani muhimmanci sosai a kowace rana don ci abinci tare da yalwa na ruwa da kuma kauce wa dehydration. Insoluble fiber aiki ne kawai da kyau a hade tare da wani ruwa, in ba haka ba, shi ne ba kawai taimaka maƙarƙashiya, da kuma iya tsananta shi tam occlude hanji.

Dabam ya kamata a ce game da yadda da abinci mai arziki a cikin fiber tasiri a kan nauyi raguwa. An ce cewa abin da ake ci fiber ne da tsarkake jikin da gubobi, rage jini sukari da kuma insulin a cikin jini, wanda ya hana jari na mai. Bugu da kari, suna kawai da cikakken, da rage yunwa, kuma, saboda haka, kullum kudi na abinci amfani.