John Myers
Mutane da yawa suna cinye fiber kaɗan kaɗan. Ana iya hana lahani cikin sauƙi. Menene muke buƙatar fiber kuma a ina yake?
Idan ya zo ga cin abinci mai kyau, da yawa suna tunanin farko game da bitamin da ma'adanai, amma da wuya na fiber na abinci. Nazarin ya nuna cewa rashin fiber na abinci yana haifar da haɗari ga kiba, ciwon sukari, hawan jini, ciwon zuciya, da sauran cututtuka. Narkewa yana fama da shi, wanda zai iya haifar da basur da maƙarƙashiya. Ana iya warkar da cututtuka da yawa tare da isasshen fiber na abinci ko kuma ba za su ci gaba ba tun farko.
Rashin ƙarancin fiber na abinci ya yadu
Ana ba da shawarar akalla gram 30 na fiber na abinci kowace rana ga manya, har ma mafi kyawun gram 40. Matsakaicin amfani a Jamus bai wuce gram 22 ba, da yawa ma ba su kai haka ba. Zai zama da sauƙi a sami wadatarsa: Ana samun su a yawancin abinci masu mahimmanci.
Fiber yana cikin dukkan tsire-tsire
Zaɓuɓɓuka masu cin abinci sune zaruruwan kayan lambu da wakilai masu girma. Suna da yawa marasa narkewa kuma suna ɗauke da kusan babu adadin kuzari - wanda shine dalilin da ya sa a da ake ɗaukar su ballast. Yanzu mun san cewa fiber yana da mahimmanci ga lafiyar mu.
Me yasa fiber yana da lafiya sosai
Zaɓuɓɓukan abinci suna tabbatar da jin daɗin jin daɗi na dogon lokaci, don haka magance kiba. Suna kuma tada aikin hanji. Suna ƙarfafa garkuwar jiki saboda hanji shine mafi mahimmancin sashin rigakafi na mu. Bakteriya iri-iri da ke rayuwa a cikin babban hanji (filayen hanji) da kuma mucosa na hanji suna da mahimmanci don samun damar yin aiki. Yawan sukari da yawa guba ne ga lafiyayyen yanayin hanji. Fiber, a gefe guda, yana tallafawa hanji a cikin ayyukansu.
Fiber mai narkewa da mara narkewa yana aiki daban
An bambanta tsakanin fiber maras narkewa (musamman a cikin samfuran hatsi, namomin kaza, da legumes) da fiber mai narkewa (musamman a cikin 'ya'yan itace da kayan lambu).
Filayen da ba a iya narkewa (irin su cellulose, da lignin) abubuwa ne masu girma kuma suna samar da “taro”. A hade tare da isasshen ruwa, suna kumbura cikin ciki kuma don haka cika ku da kyau. Haka kuma suna saurin wucewar hanji da sassauta motsin hanji. Suna "tsabta" hanji kamar soso. Wannan yana hana, misali, diverticulitis, maƙarƙashiya, da basur.
Zaɓuɓɓukan abinci masu narkewa (misali pectin, da inulin, oligofructose, da sauran abubuwan da ake kira prebiotics) sune “abinci na ƙwayoyin cuta”: Suna ciyar da flora na hanjinmu. Wadannan microorganisms - irin su bifidobacteria - suna da mahimmanci. Suna taimaka mana wajen narkar da abinci da kuma samar da lafiyayyen acid mai gajeriyar sarkar.
Fiber mai narkewa yana da tasiri mai kyau
- ciwon sukari metabolism
- da mai metabolism
- tsarin tsarin rigakafi
- tsarin juyayi.
Beta-glucans, fiber mai narkewa a cikin hatsi da sha'ir, suna da kyau musamman ga masu ciwon sukari: Suna iya ɗaukar spikes na jini kuma suna magance juriya na insulin.
Wadanda ke cinye isasshen fiber kuma suna inganta matakan cholesterol, rage matakan kumburi da rage haɗarin bugun zuciya, arteriosclerosis, da kansar hanji.
Fiber ɗin abinci yana rage haɗarin ciwon sukari
Tare da binciken da ake kira OptiFit, Cibiyar Nazarin Gina Jiki ta Jamus ta yi nazari kan tasirin roughage akan haɗarin ciwon sukari: An ba wa mahalarta 180 tare da matakin farko na ciwon sukari wani abin sha na musamman sau biyu a rana tsawon shekaru biyu. Rabin mahalarta suna da babban matakin fiber mara narkewa a cikin abin sha, yayin da sauran rabin kawai suna da placebo mai kama da iri ɗaya. Sakamakon: yayin da matakin sukari na jini na dogon lokaci kuma ta haka ne haɗarin ciwon sukari ya tashi ci gaba a cikin rukunin placebo, rukunin fiber ya sami damar kula da matakin sukari na jini na dogon lokaci.
Fiber na kariya daga hawan jini
Duk wanda ke cin adadin fiber a kowace rana zai iya rage hawan jini: fiber yana motsa kwayoyin cuta a cikin hanji don samar da propionic acid. Wannan yana da tasirin kwantar da hankali akan ƙwayoyin rigakafi na musamman (T-helper cells), wanda zai iya ƙara kumburi da haɓaka hawan jini.
Yadda ake gane abinci mai yawan fiber
Abincin da ke da fiye da gram 5 na fiber a kowace gram 100 ana ɗauka yana da fiber. Abubuwan da ke cikin fiber na abinci yawanci ana buga su akan kayan abinci. Wasu ƙa'idodin kalori na wayoyin hannu kuma suna lissafin fiber a cikin abinci kuma suna ba da ikon jimlar fiber ɗin da ake cinyewa cikin yini. Irin waɗannan aikace-aikacen galibi suna biyan kuɗi kaɗan ne kawai.
