Abincin abinci tare da babban fiber abun ciki, wanda ake kira F-rage cin abinci (daga kalmar Ingila Fiber - "fiber") ya yi alkawarin samun asarar nauyi mai kyau, kwanciyar hankali - ƙananan fam ba zai dawo ba, da hanzari na metabolism. Tabbatar da wannan aikin yana cikin fiber ko fiber. Ana samo fiber a cikin tsaba da hatsi, wani ɓangare ne na harsashi na tsakiya (ƙananan layers), wanda, a matsayin mai mulkin, an cire su a lokacin aikin tsaftacewa. Sabili da haka, abincin da ba a daidaita ba yana da amfani sosai, yana kiyaye duk abinda yake ciki na cellulose. A baya, an kira cellulose "kayan ballast" kuma mutane sun kuskure sunyi la'akari da shi marar tsarki marar tsarki, jiki ba shi da kyau kuma an cire shi. Yanzu yana da sauran hanya a kusa, ƙoƙarin wadata duk samfurori tare da shi.
Akwai nau'i biyu na fiber - insoluble da soluble. Na biyu (pectin, hemicellulose, alginase, resin, danko) ana samuwa a cikin hatsi da legumes na takin - alkama, hatsi, sha'ir, samfurori, misali, a cikin kabeji da 'ya'yan itatuwa da kayan marmari. Hakanan yana rage matakin cholesterol kuma yana kare shi daga yawancin ciwon daji. An samo nau'in fiber na farko (lignin, cellulose) a cikin 'ya'yan itatuwa da kayan lambu, legumes da hatsi. Musamman mai yawa da shi a shinkafa launin ruwan kasa. Yana kawar da toxins daga jiki, yana wanke hanji. Wannan shi ne cellulose wanda ke taimakawa wajen rasa nauyi, saboda ba ya rushe a cikin hanji da ciki, yana kumbura kuma yana riƙe da jin dadi. Kuma mafi mahimmanci, ba shi da adadin kuzari. Don rasa nauyi kuma a lokaci guda jin dadi sosai don cinye nau'in fiber.
Bi abin cin abinci tare da babban abun ciki na fiber kawai: ku ci kayan lambu mai yawa da 'ya'yan itatuwa, abinci iri-iri da dabi'a duk abin da ke kanta.
Ana buɗe
A Oxford, a lokacin bincike na kanji a karkashin jagorancin Dr. E. Spencer, masana kimiyya sun gano cewa yawan mutum yana cin fiber, da sauri ya rasa nauyi. Nazarin kimanin 38,000 mata na Ingila sun tabbatar da hakan a nan gaba. Ya bayyana cewa matan suna da BMI kimanin 21.98 (wanda shine ma'anar zinari) idan sun bi ganyayyaki, kuma matan da suka zabi abincin nama, don haka sun yi amfani da fiber, suna da BMI kimanin 23.52.
Abubuwan da ke cikin fiber abun ciki suna sa mu ci abinci sosai a hankali, kuma, daidai da haka, saita aikin zuwa jaws. Kai kanka, tabbas, lura, misali, lokacin da ka ci karas. Kuna yin ƙoƙari fiye da lokacin da ka ci, misali bun. A sakamakon haka, muna cin kasa. Fiber, lokacin da yake cikin cikin ciki a ƙarƙashin rinjayar ruwan 'ya'yan itace mai ƙanshi, ƙãra cikin girma, ciwon ciki ya cika kuma mai karɓar saturation yana aiki. Gabatar da jin dadi a cikin sa'o'i 2, da kuma matakin sukari a cikin jini.
Da sauri rasa calories
Idan kun hada da isasshen fiber a cikin abincinku, to, kowace rana dole ku tafi daga 150 zuwa 175 kcal. Don ƙona calories masu yawa, a cikin rayuwar yau da kullum za ku yi tafiya na minti 20. Amma a sakamakon abin da ya faru wannan aikin? Da farko, fiber kanta ya sa jiki ya samar da kayan musamman wanda ke sha mai. Abu na biyu, shi ya haifar da wani shãmaki ga nitrates kuma ya rage jinkirin sukari. Sabili da haka, jikin baya shafan dukkanin adadin kuzari, wasu daga cikinsu sun fito ne daga abinci mai shiga tare da fiber.
Masana kimiyya sun yi imanin cewa kara yawan fiber a cikin abincin yau da kullum shine hanya mai sauƙi don sarrafa ci abinci da nauyi. A lokaci guda, za ku kasance mai ƙarfi, aiki, kuma za ku sami ƙarfin gaske don horo a yau da kullum. Bayan haka, kayan abinci masu yawa a cikin fiber yawanci sun ƙunshi abubuwa masu muhimmanci masu muhimmanci: ma'adanai, bitamin, abubuwa masu ilimin halitta.
Yaya yawan fiber kake buƙatar samun sakamakon da kake so? Kwararrun shawarar kowace rana shine 18 g Wasu masanan sun ce yana da kyawawa don bunkasa al'ada zuwa 25-35 g Don cimma 25 g a kowace rana, likitoci sun ba da shawarar samun 180 kcal tare da 'ya'yan itatuwa (alal misali, 1 apple + 1 orange + 1 banana), da kuma ba kasa da adadin calories 90 tare da kayan lambu (salatin rabo). Kuma a cikin cin abinci sun hada da dukan gurasa alkama, porridge. Nama itace mafi kyau fiye da juices kada ku maye gurbin. Tun da, alal misali, ruwan 'ya'yan itace orange yana ƙunshe ne kawai 0.4 g na fiber, kuma a orange akwai 7 (!) Sauran lokaci. Sauya kirki ba ko popcorn kwakwalwan kwamfuta.
Yanayin abinci
Don karin kumallo:
lambar zaɓi 1 salatin 'ya'yan itace daga 1 apple, pear da peach; wani bankin yogurt da 2 tablespoons na flaxseed.
lambar zaɓi 2
50 grams na masara flakes tare da dintsi na raspberries da madara;
lambar zaɓi 3
45 grams na oatmeal a kan ruwa; 1 banana, apple da 250 grams na strawberries.
lambar zaɓi 4
Gurasa guda biyu na ƙwayar hatsi, banana, ƙuƙwalwa.
lambar zaɓi 5
75 grams na prunes, 1 cokali na jam da man shanu, cake da bran.
Don abincin rana:
lambar zabin 1 150 grams dankali a cikin uniform da 200 grams na salatin daga teku Kale.
lambar zaɓi 2
150 grams na Brussels sprouts da stewed karas da 2 tablespoons na salsa; wani gurasar da aka yi da chunks na burodi fata da tumatir guda biyu.
lambar zaɓi 3
200 grams na taliya daga iri iri irin alkama, pesto miya da 150 grams na kayan lambu mai haɗe.
lambar zaɓi 4
200 grams na salatin daga 3 daban-daban iri wake, cuku mai taushi.
lambar zaɓi 5
250 ginsai na alayyafo miya tare da alayyafo, matsakaici donut tare da bran.
Don abincin dare:
lambar zaɓi 1
150 grams na kayan lambu salatin da 200 grams na kore wake stew.
lambar zaɓi 2
150 grams na cod da lemun tsami; 50 grams na launin ruwan kasa shinkafa 1 tablespoon na capers kuma.
lambar zaɓi 3
300 grams na kayan lambu soyayyen, 50 grams na lu'u-lu'u sha'ir da tofu.
lambar zaɓi 4
75 grams na spaghetti daga wuya alkama iri, tumatir miya, 200 grams na stewed eggplant.
lambar zaɓi 5
Kashi 80 na pilaf daga launin nama da launin ruwan kasa shinkafa da gishiri na kayan lambu 200 grams da tsirrai na hatsi.