Fiber yana rarraba yafi a cikin hanji, amma yawancin abincin sinadaran shi ne ƙananan ƙananan, wato, cellulose ba ya ƙunshi adadin yawan adadin kuzari, ƙwayoyi, sunadarai, ma'adanai da bitamin. Duk da haka, fiber abu ne mai muhimmanci kuma muhimmiyar mahimmancin abinci. Na gode da ita, yawancin cututtuka masu tsanani sun ragu, kuma tsarin kwayoyi suna aiki daidai. Har ila yau, saboda gaskiyar cewa cellulose yana ba da cikakken jin dadi ba tare da kasancewa da adadin calories ba, yana taimaka wajen kiyaye nauyi a karkashin iko. Masu aikin gina jiki sun ba da shawarar a kowace rana don ci 20 grams na fiber, wanda ke dauke da abinci, legumes, kayan lambu, 'ya'yan itatuwa, kuma, hakika, yawan fiber yana cikin tsinkaye.
Akwai nau'i biyu na fiber. Kuma domin mu iya kula da lafiya mai kyau, muna bukatar duka nau'o'in. Fiber mai laushi, wadda aka samo a cikin kayan lambu da 'ya'yan itatuwa, da kuma a cikin rassan oat, wanda ke rage yawan zafin cholesterol na jini. Hakan kuma, fiber mai banƙyama da aka samo a cikin hatsi marar yalwa, kamar shinkafa launin ruwan gari ko gari tare da bran, da kuma cikin wake, ya taimakawa wajen narkewa mai kyau.
Bugu da ƙari, shi ma yana hana bayyanar maƙarƙashiya da sauran cututtukan zuciya. Ba za a iya ƙwace fiber ba, kuma ba za a iya zazzage fiber ba. Ana iya kulle fiber mai soluble tare da taimakon kwayoyin musamman, bayan da samfurori suka kafa, wasu daga cikinsu sun shiga jini, wanda zai taimaka wajen rage yawan cholesterol.
Akwai ra'ayi daban-daban a cikin al'umma game da yadda za a iya raba fiber. Gaskiyar ita ce, lokacin da ta wuce ta hanyar narkewa, cellulose ta sha ruwa mai yawa, wanda ya wuce nauyin cellulose har zuwa sau 15. Ruwan da aka ɗauke shi yana nauyin nauyi na jiki, wanda zai taimaka wajen tafiyar da wadannan sharar gida ta hanyar hanji. Masana kimiyya da masana kimiyya a duk faɗin duniya sun tabbatar da cewa saboda ci gaba da raguwa da raunin jiki, sautin da ba zai yiwu ba zai hana bayyanar ciwon ciwon marigayi. Saboda haka cikar cewa mutanen da suke cin abinci mai yawa na hatsi daban-daban, rage haɗari na tasowa irin wannan mummunan cutar kamar ciwon ciwon daji na ɗigon kwayoyi da kuma babban hanji.
Bayanan kyawawan abin da zai kasance a rayuwarka, tushen fiber ya zama:
- Ku ci kayan lambu iri-iri, 'ya'yan itatuwa, hatsi da legumes, don haka a cikin abincinku, haɗuwa da filaye mai sassauci da soluble shine mafi kyau.
- Ku ci abinci marar kyau, abinci iri - launin ruwan kasa, taliya, gurasa da bran.
- Ka yi kokarin fara ranar tare da hutu, wanda ya kunshi oatmeal, gishiri ko gurasa da bran.
- yi wa kanka gurasa gurasa da kuma yisti daga gurasa da bran.
- ku ci 'ya'yan itatuwa da kayan marmari sau da yawa, zaka iya tsabtace su da ƙura mai wuya kuma amfani da su tare da kwasfa.
- maimakon yin da shan giya, ku ci 'ya'yan itatuwa. Sau shida, kusan fiber yana samuwa a dukan orange, fiye da gilashin ruwan 'ya'yan itace.
- gwada cin abinci da bishiyar asparagus da broccoli.
- ƙara ragout, soups, salads, Boas Boas, wake da kuma lentils.
- idan za ta yiwu, ƙara sliced ko kayan shafa a cikin miya, salads, a cikin jita-jita da aka dafa shi a cikin tukwane mai yumbu.
- idan ba zato ba tsammani yana son samun abincin da za ku ci, ku ci 'ya'yan itace ko gurasa tare da bran.