14 High-Fiber Abinci don Ƙara zuwa Abincinku (kuma Me yasa Fiber Yayi Girma a Farko)

Mafi Kyawun Sunaye Ga Yara

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Kun san haka zaren muhimmin bangaren abinci ne mai kyau. Amma bari mu kasance masu gaskiya: Kun san abin da fiber shine daidai? Bari mu tambayi likitan abinci.

Fiber wani yanki ne wanda ba a narkewa a cikin abinci na shuka wanda ake samu a cikin 'ya'yan itace da kayan marmari, goro, iri, hatsi gabaɗaya da legumes kamar ganye, Peas da lentil, in ji masanin abinci mai rijista. Brynn McDowell . Fiber na abinci ya kasu gida biyu: fiber mai narkewa, wanda ke narkewa a cikin ruwa kuma za a iya rushe shi ta hanyar kyawawan ƙwayoyin cuta da ke cikin hanjin mu, da kuma fiber mara narkewa, wanda ba ya narkewa kuma yana ƙara yawa a cikin stool, McDowell ya bayyana. Dukansu biyu suna da mahimmanci ga abincinmu na yau da kullun, saboda fiber na iya taimakawa wajen daidaita sukarin jini, rage ƙwayar cholesterol, ciyar da ƙwayoyin cuta masu kyau a cikin hanji, rage haɗarin cututtukan zuciya, hana maƙarƙashiya kuma yana taimaka muku ji (da zama) cika bayan cin abinci.

Ka’idojin abinci mai gina jiki na yanzu sun ce mata ‘yan kasa da shekara 50 su ci gram 25 na fiber kowace rana, yayin da matan da suka haura shekaru 50 za su rika cin giram 21 a rana. Haka ne, samun isasshen fiber yana da mahimmanci. Karancin abincin da ake ci na fiber na iya haifar da rashin lafiyar narkewar abinci, ma'ana ƙara haɗarin maƙarƙashiya, cututtukan diverticular da basur, in ji McDowell. Hakanan matakan cholesterol a cikin jini na iya karuwa, wanda zai haifar da haɗarin cututtukan zuciya da bugun jini. Abincin mai ƙarancin fiber yawanci yana nufin rage cin abinci mai ƙarancin 'ya'yan itatuwa da kayan marmari, dukan hatsi, wake da legumes. Bugu da ƙari, ƙarancin fiber, wannan kuma yana iya nufin rage cin abinci mai gina jiki, bitamin da ma'adanai daban-daban. Yayi.

yadda ake saurin girma ƙusoshi a gida

Babban labari shine ƙara abinci mai yawan fiber a cikin abincin ku abu ne mai sauƙi. Kofi daya na raspberries yana dauke da giram takwas na fiber, kopin spaghetti na alkama yana da gram shida, rabin kofi na wake yana da gram 7.5. Bugu da ƙari, ƙara fiber a cikin abincin ku ba dole ba ne ya zama mai rikitarwa. Ina ba da shawarar duba abincinku na yanzu da ganin yadda za ku iya ƙara ƙarin fiber a cikin abin da kuke ci, McDowell ya gaya mana. Misali, zabar burodin alkama kashi 100 bisa farin burodi zai kara yawan fiber. Ƙara wasu sabbin berries da almonds yankakken zuwa yogurt, sanya ɗigon chia tsaba ko flaxseed a cikin smoothie ɗinku na safe ko ƙara wake ga miya ko barkono duk matakai ne masu sauƙi da za ku iya ɗauka a cikin ɗakin dafa abinci don ƙara ƙarin fiber a cikin abincinku. Lokacin ƙara fiber a cikin abincin ku, yi shi a hankali kuma ku tabbata cewa kun ƙara yawan abincin ku.

Shin kuna shirye don haɓaka fiber ɗin ku? Gwada ɗayan waɗannan abinci mai daɗi 14.

LABARI: Menene Microbiome (kuma me yasa yakamata ku kula da naku)?

1. Salmon Bowl tare da Farro, Black Beans da Tahini (27g Fiber)

Kusan kowane nau'in wannan girke-girke yana da fiber a cikinsa: Cokali biyu na tahini a cikin miya yana da kusan gram uku na fiber, kuma latas da avocado suna ƙara wani haɓaka mai kyau.

Samu girke-girke

2. Salatin Veggie Nicoise tare da Red Curry Green Beans (7g Fiber)

Yawancin salads suna da yawa a cikin fiber, amma wannan riff na veggie a kan salatin tuna-topped na gargajiya yana ƙara ƙarin tare da koren wake.

Samu girke-girke

3. Harissa Chickpea Stew tare da Eggplant da Gero (Fiber 35g)

Gero gwarzon fiber ne da ba a yi wa waƙa ba. Wannan hatsi duka yana kunshe a cikin grams tara a kowace gram 100 na hidima, kuma yana da dadi kamar taliya, mun yi alkawari. Bari ya jiƙa duk waɗannan daɗin ƙanshin stew kuma za a kama ku.

Samu girke-girke

4. Kaza da Kayan lambu Curry (Fiber 32g)

Chickpeas yana cike da fiber, kuma yawancin kayan lambu da kuke ƙarawa ga wannan curry, yawancin kayan da za ku ci.

Samu girke-girke

5. Gasasshen Gasasshen Ganyayyaki da Gasasshen Ganyayyaki (11g Fiber)

Ciyar da wannan jita-jita tare da kirim na cashew yana ƙara fiber inda kiwo zai kasance, kuma ƙwayayen Pine a saman suna ƙara ƙarin dash, ma.

Samu girke-girke

6. Lemon Tahini Salatin tare da lentil, Beets da Karas (19g Fiber)

Makullin juya kowane salatin zuwa abinci? Ƙara lentil. Suna cike da fiber, wanda ya cika ku (kamar yadda kuka sani yanzu).

Samu girke-girke

7. Ƙarshen Quinoa Avocado Bowl (13g Fiber)

Zuwa yanzu, tabbas kun saba da abokinmu quinoa. Ba ainihin hatsi ba ne, iri ne, don haka yana da tarin furotin yayin da yake tattarawa a cikin adadin fiber mai ban sha'awa.

Samu girke-girke

amfanin busasshen inabi

8. Soba Noodles tare da Miyar Gyada (8g Fiber)

Anyi daga buckwheat, soba noodles na Jafananci babban madadin fiber ne ga farin noodles na gari. Gyada kuma na dauke da adadi mai kyau, kamar yadda wake yake.

Samu girke-girke

9. Buckwheat Gnocchi tare da Kabeji, Dankali da Fontina (6g Fiber)

Idan kuna sha'awar aikin, wannan buckwheat gnocchi na gida, wanda aka yi da cuku mai tsami mai tsami, ya kamata ya kasance. Dankali kuma tushen fiber ne mai ban mamaki, tare da kusan giram biyar a cikin dankalin turawa guda daya. Ƙara kabeji da ƙarin ganye zuwa sama da fiber har ma da ƙari.

Samu girke-girke

10. Avocado, Radish da Walnuts tare da Karas-Miso Dressing (13g Fiber)

Wannan salatin da aka haɗa yayi kama da ya fito daga ɗakin dafa abinci, amma yana da ban tsoro don yin shi. Kawai kama wukake masu kyau, yanki kuma hada.

Samu girke-girke

gashin gashi don lafiya gashi

11. Portobello Namomin kaza Cike da Sha'ir Risotto (10g Fiber)

Bugu da ƙari, kasancewa masu ƙarfin fiber, namomin kaza suna da ƙananan adadin kuzari, mai da kuma carbohydrates. Don haka kaya da portobello tare da ƙarin fiber a cikin nau'in hatsi mai tsami. Cizo daya kuma za ku manta kuna nufin lafiya.

Samu girke-girke

12. Dankali mai dadi da Black Bean Nachos tare da Green Chili Salsa (10g Fiber)

Swapping fitar da kwakwalwan kwamfuta don ƙwanƙwasa dankalin turawa mai wayo ne kuma mai daɗi motsawa don ƙara ƙarin fiber zuwa farantin abinci mai dacewa na nachos. Bugu da ƙari, salsa tomatillo na gida da baƙar fata topping yana ƙara ƙarin fiber zuwa tasa.

Samu girke-girke

13.Ciwon Chili Crisp Farin Wake Da Tushen Sha'ir Da Kale Da Kwai (14g Fiber)

Chili ƙwanƙwasa yana haɓaka ƙamshin wannan miya mai cin ganyayyaki wanda ke cike da sinadiran fiber. (Ƙara gefen edamame da shinkafa launin ruwan kasa don ƙarin.)

Samu girke-girke

14. Barkono Cikakken Ganyayyaki (7g Fiber)

Mafi kyawun abinci yana zuwa a cikin kwanon abinci. Waɗannan barkono da aka cusa suna da sauƙin yin, kuma idan kun shafa farar shinkafar don shinkafa mai launin ruwan kasa ko kuma wani hatsi gabaɗaya (dafa shi ɗan fari), za ku ƙara har ma.

Samu girke-girke

LABARI: Mun Nemi Masana Abinci Guda Uku Su Basu Nasihar Lafiyar Gut...Duk Suka Fadi Haka.

Naku Na Gobe

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