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Abincin mai wadataccen fiber | Nasihun Kiwon Lafiya | Abincin mai wadataccen fiber | Boldsky 
Ba mutane da yawa sun san mahimmancin fiber a cikin abinci, duk da cewa ana maganar garin. Fiber shine sanadarin tsire-tsire mai tsire-tsire wanda ya zo cikin nau'i biyu - mai narkewa da mara narkewa. Yana da matukar mahimmanci ga abincin ku na yau da kullun.
Abincin Indiya an san shi da kayan yaji, curries da chutneys wanda mahakar zinariya ce ta abinci mai wadataccen fiber. Wadannan abinci masu dauke da fiber suna da dimbin fa'idodi na kiwon lafiya wadanda suka hada da inganta rage nauyi, rage sha'awar da ba'a so, rage matakan sukari a cikin jini, fada da maƙarƙashiya, da rage haɗarin shanyewar jiki da maƙarƙashiya.
Filaye masu narkewa galibi ana ba da shawarar ne ga mutanen da ke fama da ciwon sukari kuma zazzabin da ba zai narke ba yana taimakawa wajen rage nauyi. A nan, mun lissafa abubuwan abinci 20 masu wadataccen fiber na Indiya don rage nauyi.
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1. Pears
Pear sanannen ɗan itacen da yake da daɗi da gina jiki. Ya ƙunshi babban matakin fiber, wanda yake kusan gram 9.9.
2. Avocado
Avocados suna cike da lafiyayyun ƙwayoyi tare da kyakkyawan tushen fiber. Ya ƙunshi fiber, wanda ya sa ya zama gram 10.5 a kowane kofi.
3. Berry
Berries kamar rasberi da blackberry suna da matakan fiber. Blackberry ya ƙunshi fiber na gram 7.6 kuma rasberi ya ƙunshi fiber na gram 8.
4. saure
'Ya'yan itacen ɓaure kuma babban tushen fiber ne. 'Ya'yan itacen ɓaure suna da cikakkiyar ma'auni na zaren narkewa da mara narkewa, wanda kusan zai sa shi ya kai gram 14.6 na zare.
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5. Hatsi
Oats shine ɗayan mafi kyawun tushen fiber, wanda ya ƙunshi ƙwayoyi masu narkewa da marasa narkewa. Ana iya cin su ta hanyoyi da yawa ta hanyar abincin kumallo na karin kumallo ko pudding. Giram 100 na hatsi suna da kusan fiber gram 1.7.
6. Kwakwa
Kwakwa sun shahara kuma ana yin su ko'ina. Zasu iya ƙara lafiyayyen zaren halitta a cikin abincinku, wanda zai sa ya zama jimillar gram 7.2 a kowane kofi.
7. Peas
Koren koren an cika shi da zare da ƙananan antioxidants. Peas ya ƙunshi gram 8.6 na duka zaren abinci.
8. Shinkafar Kawa
Shinkafar kaza tana da filaye fiye da farin shinkafa. Shinkafar launin ruwan kasa galibi ana amfani da ita wajen masu ɗaukar nauyi. Ruwan shinkafa suna dauke da gram 3.5 na fiber na abinci.
9. Lentures
Sau da yawa ana amfani da ledoji a girke-girken Indiya. Suna da yawa a cikin fiber na abinci, wanda ke taimakawa haɓaka ƙarfin ku da haɓaka kuzarin ku. 100 grams na dafaffiyar lentil dauke da gram 8 na zare.
10. squash
Squashhes kamar kabewa da butternut squash suna da yawa a cikin fiber mai narkewa. Ana iya dafa su a cikin siyen miya ko curry. Squash ya ƙunshi gram 9 na jimlar fiber na abinci.
11. Brussels tsiro
Brussel sprouts suna ɗayan mafi kyawun abincin Indiyan mai wadataccen fiber. Suna taimaka wajan gurɓata tsarin ku tare da abubuwan kare kumburi. Maɓuɓɓugan Brussel sun ƙunshi kusan gram 7.6 na zare.
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12. Okra Ko Yatsan Mata
Kusan a duk jihohin Indiya, yatsan mace ita ce mafi kyaun kayan marmari. Kashi ɗaya na yatsan mata, ko okra, yana ba da kusan kashi ɗaya bisa uku na zaren abincin da aka ba da shawarar. Ya ƙunshi gram 8.2 na duka zaren abinci.
13. 'Ya'yan flax
Flax iri na da wadatar fiber kuma zaka iya ƙara wannan abincin na musamman a cikin laushinka ko yayin dafa muffins da kukis. 100 grams na flax tsaba dauke da 27 grams na fiber.
14. Turnip
Turnip wani kayan lambu ne wanda ake amfani dashi a girkin Indiya. Babban tushe ne na zare, wanda za'a dafa shi kuma a ci shi danye shima. Turnips yana dauke da gram 4.8 na duka zaren abinci.
15. Chickpeas
Chickpeas ya kunshi muhimman abubuwan gina jiki, wadanda kuma aka hada su da fiber. Ana iya jin daɗin su don abincin rana, abun ciye-ciye da abincin dare. Chickpeas na dauke da gram 8 na yawan zaren abinci.
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16. Karas
Karas wasu kayan lambu ne masu ɗanɗano wanda ke da wadatattun abubuwan gina jiki. Wadannan kayan marmari masu zaki suma suna da arzikin fiber. Kof 1 na karas ya ƙunshi gram 3.6 na zare.
17. Broccoli
Baya ga bitamin C da alli, broccoli yana cike da fiber. Don adana abun ciki na zaren, ya fi kyau tururi ko dafa shi. 100 grams na broccoli ya ƙunshi 2.6 grams na fiber.
18. Dankali
Dankali yana dauke da sinadarin carbohydrates amma kuma yana dauke da kusan fiber gram 4.
19. Almond
Almonds suna da wadatar abinci mai gina jiki kuma almond ɗin da ba a narke ba yana ɗauke da kusan gram 4.5 na zaren abinci. Don samun mafi yawan zaren, zaɓi ƙwayoyin halitta da ɗanyen almond.
20. Gurasar gaba daya
Gurasar gama gari tana da daɗi da kuma gina jiki. Slayan yanki na dukan burodin hatsi ya ƙunshi gram 4-5 na zare.
