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Fiber muhimmin abinci ne na tushen tsire-tsire wanda da farko yana taimakawa haɓaka ƙimar nauyi tare da kiyaye lafiyar narkewar ciki da hanji, rage sha’awar da ba a buƙata, rage matakan sukarin jini, yaƙi da maƙarƙashiya da rage haɗarin bugun jini. Abincin mai cike da fiber yana taimakawa cikin ciki sosai kuma yana saurin narkewa don hana saurin glucose da ƙwayar cholesterol cikin jiki. [1]
Kiba mai nauyi ita ce babbar matsala saboda yawancin yanayin kiwon lafiya kamar ciwon sukari, cututtukan zuciya da kiba suna faruwa ne saboda ƙaruwar ƙiba ta jiki. Rage yawan abinci ko yunwa ba shine mafita don rage kiba ba domin yana iya haifar da karancin kayan abinci masu mahimmanci a jiki.
Hanya mafi kyau don rage nauyi yayin kiyaye daidaitaccen abinci mai gina jiki a cikin jiki shine ta cin abinci mai wadataccen fiber. Ba wai kawai suna taimakawa cikin sarrafa nauyi ba amma suna samar da mahimman abubuwa masu gina jiki don dacewar aiki na jiki. Dubi muhimman abinci waɗanda ke taimakawa rage nauyi cikin sauƙi. Hakanan ku tuna, yana da kyau koyaushe ku haɗa duka motsa jiki da abinci mai wadataccen fiber don tafiya mai ƙarancin nauyi.
'Ya'yan itãcen marmari
1. Pears
Pears suna cikin manyan fruitsa fruitsan itace waɗanda aka cika su da fiber. Hakanan an wadatar da su tare da antioxidants da mahaɗan phenolic. [1]
Fiber na abinci a cikin pears (100 g): 3.1 g
Yadda ake amfani da: Ku ci pears kai tsaye tare da fata. Zaku iya kara su a kwanon 'ya'yan itace ko cin su bayan an gasa su.
2. Avocado
Avocado yana dauke da lafiyayyen mai da sauran sinadarai masu amfani kamar su bitamin, magnesium, acid mai kiba da potassium. Hakanan yana da kyakkyawar tushen ƙwayoyin cuta waɗanda zasu iya taimakawa cikin kulawa da nauyi da hana cututtukan da suka shafi zuciya. [biyu]
Fiber na abinci a cikin avocado (100 g): 6.7 g
Yadda ake amfani da: Add avocados a cikin salatin 'ya'yan itace. Hakanan kuna iya yanke 'ya'yan itacen kawai, ku yayyafa ɗan barkono barkono ku cinye.
3. Blackberry
Cin abinci mai ƙananan fiber na iya haifar da matsalolin narkewar abinci irin su maƙarƙashiya da kumburin ciki yayin da abinci mai yawan fiber ke taimakawa da farko wajen rage nauyi da kuma sarrafa jini da rage cholesterol. Wannan shine dalilin da yasa yawancin baƙar fata suke cinyewa don ƙoshin lafiya.
Fiber na abinci a cikin blackberry (100 g): 5.3 g
Yadda ake amfani da: Yi amfani da baƙar fata tare da yoghurt na Girkanci, oat ko porridge. Hakanan zaka iya haɗa su a cikin kwanon 'ya'yan itace.
4. Sabobin saure
'Ya'yan itacen ɓaure suna cike da zaren abinci. Ciki har da sabon ɓaure a cikin abincin yana taimakawa rage ƙwayar cholesterol na jini wanda zai iya ƙara taimakawa wajen kiyaye nauyin jiki da kuma dacewar jini a cikin jiki. Fresh ɓaure kuma suna taimakawa rage haɗarin cututtukan zuciya da jijiyoyin zuciya. [3]
Fiber na abinci a cikin ɓauren ɓaure (100 g): 2.9 g
Yadda ake amfani da: Ko dai ku ci ɓauren ɓaure ko kuma ku jiƙa shi a ruwa ku kwana da shi ku ci. Kuna iya ƙara su a cikin wainar ku da puddings ɗinku yayin da suke aiki azaman ɗanɗano na zahiri.
5. Rasberi
Rasberi na taimakawa hana hanta mai kiba da kiba. An san shi mafi kyau don rage nauyin jiki da na hanta mai suna triacylglycerol saboda kasancewar muhimman abubuwan gina jiki tare da zaren abinci. [4]
Fiber na abinci a cikin rasberi (100 g): 6.5 g
Yadda ake amfani da: Ku ci naman alade a matsayin abun ciye-ciye tare da yogot na Girkanci, oatmeal ko yin santsi daga cikinsu.
6. Kwakwa
Dukansu danyen kwakwa da busasshen kwakwa suna da fa'idodi da yawa ga lafiya. 'Ya'yan itacen suna taimakawa wajen daidaita matakin glucose kuma yana da tasirin cutar kanjamau.
Fiber na abinci a cikin kwakwa (100 g): 9 g
Yadda ake amfani da: Pulara ɓangaren kwakwa a cikin kwanon 'ya'yan itace ko gasa su ku cinye.
7. Guava
Wannan 'ya'yan itace na zamani shine kyakkyawan tushen fiber da ƙarancin adadin kuzari. Nazarin ya ce ‘ya’yan itacen na iya taimakawa wajen kiyaye nauyi yadda ya kamata ta hanyar daidaita matakan cholesterol da sukari a jiki.
Fiber na abinci a cikin guava (100 g): 5.4 g
Yadda ake amfani da: Cinye guava ba tare da peeling ba. Hakanan zaka iya yayyafa ɗan gishiri akan 'ya'yan itacen kuma ku ci.
mafi kyawun fina-finan balagagge mai rai
8. Kiwi
Kiwi ya ƙunshi duka fiber mai narkewa da mara narkewa. Lokacin da aka cinye, 'ya'yan itacen yana ba mu nishaɗi kuma yana hana mu daga cin abinci mara kyau waɗanda ke ƙara nauyi.
Fiber na abinci a cikin kiwi (100 g): 3 g
Yadda ake amfani da: Ku ci kiwi bayan bawonsu. Zaku iya ƙara su a hatsi, alawa ko kwanon 'ya'yan itace.
9. Ruman
Abubuwan da ke cikin abubuwan rumman kamar antioxidants, anthocyanins da tannins na iya taimakawa rage kiba da matakan cholesterol. 'Ya'yan itacen kuma suna hana ci gaban ƙwayoyin kansa.
Fiber mai cin abinci a cikin pomegranate (100 g): 4 g
Yadda ake amfani da: A sha gilashin ruwan rumman kowace rana. Hakanan zaka iya ƙara 'ya'yan rumman zuwa hatsi ko porridge.
10. Ayaba
Ayaba na iya taimakawa wajen kiyaye madaidaiciyar madaidaiciya. Yana da wadataccen carbohydrates kuma ya ƙunshi ƙananan adadin kuzari. Bayan wannan, cin ayaba ɗaya yana ba da ƙoshin lafiya kuma yana rage yunwa. Amfani da ayaba ba kawai yana inganta rage nauyi ba amma kuma yana taimakawa cike da kuzarin da ya ɓace daga jiki yayin ayyukan jiki. [5]
Fiber na abinci a cikin ayaba (100 g): 2.6 g
Yadda ake amfani da: Jefa slican yankakken banana a cikin kwanon 'ya'yan itace. Hakanan zaka iya shirya smoothies banana ko ƙara su a cikin hatsin ka.
11. Inabi
An itacen inabi bashi da kalori sosai kuma yana da wadataccen abinci mai gina jiki. Yana taimakawa rage nauyi tare da taimakon enzyme wanda ake kira AMP-activated protein kinase. Enzyme yana haɓaka metabolism kuma yana amfani da mai da sukari da aka ajiye don samar da kuzari a cikin jiki. [6]
Fiber mai cin abinci a cikin itacen inabi (100 g): 1.1 g
Yadda ake amfani da: Kuna iya cinye rabin inabi a rana.
12. Apple
Apple shine asalin tushen fiber na abinci da polyphenols. Yana taimakawa sosai wajen rage kiba a cikin mutane masu kiba. Polyphenols a cikin fruitsa fruitsan itacen kuma yana taimakawa narkewa. [7]
Fiber na abinci a cikin apple (100 g): 2.4 g
Yadda ake amfani da: Apara apples a cikin karin kumallonku ta hanyar haɗa su a cikin salatin 'ya'yan itace, hatsi ko alawar.
13. Mu'amala
Mangoro na samar da lafiyayyen abinci wanda ke inganta koshi. Yana dauke da beta-carotene, wanda ke taimakawa wajen rage barazanar kamuwa da cutar kansa. Mangwaro ma shine tushen tushen bitamin C, B da lycopene, antioxidant wanda ke taimakawa wajen rage nauyi.
Fiber na abinci a cikin mango (100 g): 1.6 g
Yadda ake amfani da: Karka rasa mangoro a lokacinta. Yi amfani da su bayan an cire su. Hakanan zaka iya shirya ruwan mangoro ko santsi.
14. Strawberry
Strawberry yana rage haɗarin cututtukan zuciya, kumburi, kiba da hawan jini saboda kasancewar zaren abinci, flavonoids da sauran muhimman abubuwan gina jiki. [8] Fiber a cikin fruita fruitan itacen yana iya taimakawa cikin sauƙin sarrafa nauyi.
Fiber na abinci a cikin strawberry (100 g): 2 g
Yadda ake amfani da: Hada da strawberries a cikin kwanon 'ya'yan itacen. Hakanan zaka iya cin su da yoghurt na Girka ko saka su a kan hatsi.
15. Ruwan tumbi
Plums yana da alamar glycemic mai ƙarancin ƙarfi da ƙananan adadin kuzari wanda ke ba su girma ga mutanen da ke ƙoƙari su rasa nauyi. Hakanan plums an cika su da bitamin (A, C) da antioxidants.
Fiber na abinci a cikin plums (100 g): 1.4 g
Yadda ake amfani da: Plara plums zuwa smoothies, salads ko oatmeal.
Kayan lambu
16. Karas
Babban adadin zare a cikin wannan kayan marmarin na ɗanɗano na iya taimakawa haɓaka nauyi. Karas na da wadataccen bitamin K, potassium da beta-carotene wanda ke taimakawa lafiyar jiki.
Fiber na abinci a cikin karas (100 g): 3.1 g
Yadda ake amfani da: Yi amfani da ɗanyen karas ko ƙara su a cikin kayan lambu. Hakanan zaka iya ƙara su zuwa miya ko salati.
17. Koren wake
Koren wake shine tushen tushen fiber da bitamin. Amfani da su yau da kullun na iya taimaka muku rage nauyi yayin da suke aiki kamar mai hana ɗanɗano ci na ɗabi'a.
Fiber na abinci a cikin koren peas (100 g): 5.7 g
Yadda ake amfani da: Tafasa koren Peas a saka a salad. Hakanan zaka iya cin su ɗanye.
18. Kunkuru
Turnip shine tushen asalin fiber wanda yake taimakawa inganta narkewar abinci. Yana kuma lalata jiki ta hanyar cire abubuwan da ba'a so. Turnip zaɓi ne mai kyau wanda za'a cinye yayin cin abincin rana ko abincin dare saboda yana ƙaruwa da saurin rayuwa kuma yana iya taimakawa rage nauyin jiki. [9]
Fiber na abinci a cikin turnips (100 g): 1.8 g
Yadda ake amfani da: Turara turnips zuwa miya ko kayan lambu.
19. Madara
Ladyfinger ko okra shine tushen tushen folic acid, bitamin C, alli da Vitamin B. Yin amfani da okra don karin kumallo ko bayan abincin rana na iya haifar da babban zare a jiki wanda zai iya taimakawa ragargaza kitse da haɓaka nauyi.
Fiber mai cin abinci a cikin ladyfinger (100 g): 3.2 g
Yadda ake amfani da: Shirya curra na okra ka cinye su da shinkafar ruwan kasa ko hatsin hatsi gaba ɗaya.
20. Broccoli
Broccoli yana da ƙarancin adadin kuzari. Yin amfani da broccoli azaman abincin da ake ci zai iya taimakawa rage nauyi saboda yawan fiber da ruwa a cikin kayan lambu. Yana kuma dauke da bitamin A, C, da K da alli. Broccoli yana ba da ƙoshin lafiya na tsawon lokaci kuma yana taimakawa daidaita hauhawar jini da haɓaka lafiyar zuciya mai kyau.
Fiber na abinci a cikin broccoli (100 g): 2.6 g
Yadda ake amfani da: Broccoli yana sanya zaɓi mai ƙoshin lafiya a cikin akushin kayan lambu ko salatin.
21. Alayyafo
Wannan gishirin gicciye shine mafi kyau don kula da nauyi, ƙashi mai kyau, tsokoki da lafiyar zuciya. Alayyafo kuma yana da wadataccen bitamin B2, omega-3 fatty acid da magnesium. [10]
Fiber na abinci a cikin alayyafo (100 g): 2.2 g
Yadda ake amfani da: Spinara alayyafo a taliya, miya, sandwiches ko kayan lambu.
22. Koren wake
Koren wake babban tushe ne na zare, bitamin C, fure, baƙin ƙarfe da silinon. Waɗannan abubuwan gina jiki suna hana haɗarin cutar kansa da ciwon sukari. Koren wake suna yin cikakken abinci idan kuna kallon layinku.
Fiber na abinci a cikin pears (100 g): 2.7 g
yadda za a kawar da tan a kan makamai
Yadda ake amfani da: A hada da koren wake a cikin kayan miya ko a tafasa su sai a saka a bakin salati.
23. Dankali mai zaki
Dankali mai ɗanɗano ya wadata a cikin fiber na abinci da antioxidants. Hakanan yana da kyakkyawar tushen bitamin C, selenium da ma'adanai waɗanda tare suna taimakawa haɓaka haɓakar ciki da haɓaka ayyukan kwakwalwa. [goma sha]
Fiber na abinci a cikin dankalin hausa (100 g): 2.4 g
Yadda ake amfani da: Ko dai a tafasa dankalin turawa ko a gasa ko a gasa su a ci.
24. squash
Akwai nau'ikan squash da yawa a kasuwa a cikin rani da damuna. Saboda karancin kalori da kuma babban fiber, squash yana taimakawa rage kitse a jiki. Cutar squash a cikin hunturu na iya taimakawa ƙone waɗancan kilos ɗin da ba a so daga jiki.
Fiber na abinci a cikin squash (100 g): 2.1 g
Yadda ake amfani da: Squara squash a cikin kayan lambu ko miya ko shirya kabejin kek.
25. Gwoza
En wadatar da dukkan abubuwan gina jiki kamar fiber, potassium, magnesium, ƙarfe da bitamin C, gwoza kyakkyawan abinci ne don rage nauyi. Hakanan yana kara karfin garkuwar jiki kuma yana cire ruwa mai yawa daga jiki, wanda shima yana haifar da karin kiba. [12]
Fiber mai cin abinci a cikin ƙwaƙƙwaron gwoza (100 g): 1.7 g
Yadda ake amfani da: Beara gwoza a cikin salatin ku, yi miyan ganyaye, ko ku sami gilashin gyada daɗa ruwan 'ya'yan itace.
26. Brussels tsiro
Maɓuɓɓugan Brussel suna ɗayan zaɓuɓɓukan lafiya ga mutanen da ke gudanar da zaman taro na rage nauyi. Wannan abinci na musamman yana dauke da babban zaitun mai cin abinci, folacin, calcium, potassium da kuma bitamin A. Kayan cikin fiber a cikin tsiron goge ba kawai yana taimakawa rage kitsen jiki ba amma kuma yana taimakawa wajen rage matakin cholesterol.
Fiber mai cin abinci a cikin tsiron goga (100 g): 3.8 g
Yadda ake amfani da: Cook Brussel sprouts kuma cinye ko cakuda su tare da salad veggie.
27. Artichoke
Artichokes na taimakawa wajen sarrafa ciwon suga da nauyin mutum. Kayan marmarin yana dauke da isasshen adadin magnesium, bitamin C, folic acid, fiber na abinci, manganese da wasu muhimman abubuwan gina jiki. Artichokes yana taimakawa wajen cire gubobi da ruwa maras so daga jiki kuma yana inganta ƙimar nauyi.
Fiber na abinci a cikin zane-zane (100 g): 5.4 g
Yadda ake amfani da: Amfani da kayan marmari na artichokes ko abin cirewa wanda yake da sauƙi a kasuwa.
Dukan hatsi
28. Shinkafar Kawa
Shinkafa kaza tana da karin fiber idan aka kwatanta da farin shinkafa. Wannan shine dalilin da yasa mutanen da suke kan tafiyan asarar nauyi galibi suka fi son cin shinkafar ruwan kasa a matsayin madadin farar shinkafa. Har ila yau, shinkafar launin ruwan kasa tana da ƙaramin alamomin glycemic da ƙananan ƙwayoyin cuta. [13]
Fiber na abinci a cikin shinkafar ruwan kasa (100 g): 4 g
Yadda ake amfani da: Yi amfani da shinkafar launin ruwan kasa don abincin rana ko abincin dare. Hakanan zaka iya shirya rombin shinkafa launin ruwan kasa don karin kumallo.
29. Gurasar hatsi duka
Gurasar hatsi duka suna da daɗi da abinci mai gina jiki. Sau da yawa ana fifita su akan wasu burodi saboda yawan abun cikin fiber da ƙimar abinci mai gina jiki.
Fiber na abinci a cikin dukan burodin hatsi (100 g): 7.4 g
Yadda ake amfani da: Shirya sandwich tare da gurasar burodi ta gari ko kuma a sami su da matsakaicin matsakaitan matsakala.
30. Bashin Alkama wanda ba a sarrafa shi ba
Ruwan alkama da ba a sarrafa shi ba ko kuma Miller's Bran shine suturar alkama ta waje waɗanda ke da wadataccen fiber, bitamin da kuma ma'adanai. Babban abun cikin fiber a cikinsu yana amfanuwa da zuciya, da hanji da lafiyar narkewar abinci kuma yana iya taimakawa cikin kula da nauyi. [14]
Fiber na abinci a cikin ƙwayar alkama da ba a sarrafa ba (100 g): 42,8 g
Yadda ake amfani da: Yayyafa romon miller a miyan ku, smoothies ko hatsi. Hakanan zaka iya cakuda su da yoghurt ka sha.
31. Quinoa
Quinoa ya ƙunshi babban adadin fiber da furotin. Yin amfani da quinoa yana saukar da alamomin glycemic kuma yana rage narkewar abinci. Yana haifar da lafiyayyar hanyar fara ranar ku. Quinoa yana ba da cikakke don kar ku ci abinci mara kyau. Ta wannan hanyar, yana iya hana amfani da ƙarin adadin kuzari da inganta ƙimar nauyi.
yadda ake cin almonds don girma gashi
Fiber na abinci a cikin quinoa wanda ba a dafa shi (100 g): 7 g
Yadda ake amfani da: Yi quinoa don karin kumallo. Hakanan zaka iya amfani dasu a cikin laushi, sandunan makamashi na gida, salads, kayan zaki ko miya.
32. Hatsi
Hatsi na dauke da zare wanda yake da amfani ga narkewar abinci da lafiyar ciki. Yawancin lokaci ana ba da shawara ga mutanen da ke shirye-shiryen asarar nauyi su ci hatsi yau da kullun don karin kumallo. [goma sha biyar]
Fiber na abinci a cikin hatsi (100 g): 10.1 g
Yadda ake amfani da: Jiƙa hatsi da daddare a cikin madara mai ƙananan mai ko ruwa. Freshara sabbin fruitsa fruitsan itace zuwa soats hatsi da cinyewa. Hakanan zaka iya shirya upma ko uttapam tare da oats mai birgima.
33. Sha'ir
Sha'ir yana da arziki a cikin nau'ikan nau'ikan fiber mai narkewa wanda ake kira beta glucan. Wannan yana taimakawa rage cholesterol da matakan glucose a jiki. Ana kuma san sha'ir don inganta narkewa kuma yana iya taimakawa cikin raunin nauyi. [16]
Fiber na abinci a cikin sha'ir (100 g): 17.3 g
Yadda ake amfani da: Shirya porridge tare da sha'ir. Hakanan zaka iya saka su a cikin miya ko shirya garin sha'ir da amfani dashi yayin yin burodi.
34. Tataccen hatsi Taliya
Taliyan hatsi duka na rage yawan ci saboda kasancewar yawan fiber. Wannan yana rage haɗarin kiba da ciwon sukari a cikin ɗaiɗaikun mutane. [17]
Fiber na abinci a cikin tukunyar hatsin da aka dafa duka (100 g): 3.9 g
Yadda ake amfani da: Yi amfani da taliyar hatsi duka don abincin rana ko abincin dare.
35. Man Gyada
Karatuttuka da dama sun ce shan man gyada na taimakawa rage BMI, kula da kugu mai kyau, rage kiba da rage matakan glucose a jiki. Wannan saboda kasancewar fiber na abinci a cikin wannan abincin yau da kullun. [18]
Fiber mai cin abinci a cikin man gyada (100 g): 5 g
Yadda ake amfani da: Zaku iya kara man gyada kusan komai sai dai idan ba ku da wata matsala ta gyada. Ku ci 'ya'yan itace da man gyada ko kuma a hada da yoghurt.
Kayan lambu
36. Chickpeas
Chickpeas tushen abinci ne mai gina jiki da kuma zaren cin abinci, dukkansu suna da mahimmanci don saurin saurin rage nauyi. Koda karamar kwanon kaji na iya cika cikinka kuma ya rage sha'awarka. [19]
Fiber mai cin abinci a cikin kajin (100 g): 4 g
Yadda ake amfani da: Tafasa kaji da nikakkun a matsayin abincin dare bayan karin kumallo ko abincin rana. Cinye kaji na kwana 3-4 a mako don fa'idodi masu amfani.
37. Bakin wake
Baƙin wake na iya zama zaɓi na lafiyayyen abinci ga mutanen da ke son rasa nauyi cikin sauƙi. Suna taimakawa rasa kitse na jiki da daidaita matakin sukarin jini. Baƙin baƙin wake yana ɗauke da ƙananan adadin kuzari da babban fiber, wanda ke haifar da narkewar abinci da kuma inganta ƙimar kiba.
Fiber na abinci a cikin baƙar fata (100 g): 15.5 g
Yadda ake amfani da: Zaka iya saka baƙar wake a cikin curry, miya ko kayan lambu tare da karas, wake da kuma ɗanyen wake.
38. Wakar Lima
Idan kuna son rage nauyinku da sauri, cinye wake lima a matsayin wani ɓangare na abincin yau da kullun. Lissafin Lima sun wadata da zare kuma suna aiki a matsayin tushen asalin don rage nauyi, haɓaka narkewar da ta dace da kuma daidaita matakin sukarin jini. Abincin fiber a cikin wake lima shima yana inganta karfin jiki kuma yana iya taimakawa rage yawan adadin kuzari.
Fiber mai cin abinci a cikin wake lima (100 g): 19 g
Yadda ake amfani da: Wake Lima ya fi kyau tare da kifi, nama da kaji. Hakanan zaka iya tafasa waken lima sannan ka sanya su a cikin miya ko salati.
39. Raba Peas
Rarraba wake shine tushen tushen furotin wanda ba kawai yana samar da isasshen adadin kuzari ga jiki ba amma kuma yana inganta ƙimar nauyi. Kamar fiber, furotin shima yana taimakawa cikin ƙona calories da rage jinkirin narkar da abinci. Rarraba Peas ya sa ka ji ƙarancin yunwa da cikewa na tsawon lokaci. [ashirin]
Fiber na abinci a cikin fis (100 g): 22.2 g
Yadda ake amfani da: Shirya salatin ko miya tare da Peas da kuma raba su da abincin dare.
40. Lentils
An shirya Legumes na Legins tare da sunadarai da fiber mai narkewa kuma suna da ƙarancin adadin kuzari da mai. Suna taimakawa rage matakan cholesterol da rage saurin narkewar abinci. Kasancewar sitaci mai jurewa a cikin lentils yana taimakawa ƙone kitsen da aka adana da kuma daidaita ci. [ashirin da daya]
Fiber na abinci a cikin lentil (100 g): 10.7 g
Yadda ake amfani da: Zuba dafaffun dahuwa a salati ko hada su da koren kayan lambu.
41. Waken soya
Waken soya shine tushen yawan sunadaran da isoflavones. Wadannan mahadi suna taka muhimmiyar rawa wajen rage kiba da rage kitse a jiki. Har ila yau waken suya yana da babban zare wanda zai iya taimakawa wajen kula da nauyi. [22]
Fiber na abinci a waken soya (100 g): 4.2 g
Yadda ake amfani da: Soara waken soya a cikin kayan lambu. Hakanan zaka iya zuwa don samfuran waken soya iri-iri kamar su alawa, tofu, tempeh ko waken soya.
42. wake wake
Wake na wake abinci ne mai iko don rasa nauyin jiki. Sun kasance tushen tushen furotin wanda ke haifar da jin cikewar bayan amfani. Jan wake na wake yana rage kwadayin buhu na abinci mara kyau kuma yana sarrafa yawan amfani da kalori.
Fiber mai cin abinci a cikin wake na koda (100 g): 15.2 g
Yadda ake amfani da: Tafasa jan wake na wake sannan a hada da salad.
Lafiya Tsaba
43. 'Ya'yan flax
'Ya'yan flax masu hana ruwa ci abinci ne. Fiber mai cin abinci a cikin waɗannan tsaba yana jinkirta aikin narkewa. Hakanan 'ya'yan flax suna taimakawa rage kumburi, haifar da kumburi da taimakawa inganta lafiyar zuciya.
Fiber na abinci a cikin 'ya'yan flax (100 g): 27.3 g
Yadda ake amfani da: Kuna iya nika 'ya'yan flax ɗin kuyi amfani da shi a cikin oatmeal, yoghurt, salad, ko a matsayin shimfidawa akan burodin. Amfani da cokali biyu na 'ya'yan flax na iya rage adadin kuzari 250-500 a rana guda.
44. Chia Tsaba
Chia tsaba na iya taimakawa cikin raunin nauyi yayin da aka ɗora su da zare wanda ke ba da cikakke kuma yana rage sha'awar samun abinci mai ƙoshin lafiya. Karatun ya nuna cewa koda cokali biyu na 'ya'yan chia sun isa rage nauyin jiki. [2. 3]
Fiber mai cin abinci a cikin chia tsaba (100 g): 27.3 g
Yadda ake amfani da: Seedsara tsaba chia zuwa oatmeal ko smoothies.
45. 'Ya'yan Kabewa
Kamar kabewa, 'ya'yan kabewa suma suna da fa'ida wajen inganta rage kiba. 'Ya'yan kabewa suna ɗauke da ƙwayoyin zare da yawa da kuma mai mai yawa omega 3. Samun tsaba na iya taimaka maka zubar da waɗancan kilo ki kuma sami sifar da ake so. Shima yana sarrafa matakin suga na jini a jiki.
Fiber na abinci a cikin 'ya'yan kabewa (100 g): 6.5 g
Yadda ake amfani da: Yi amfani da 'ya'yan kabewa (ɗanye / gasashe) azaman abun ciye-ciye. Hakanan zaka iya ƙara su zuwa smoothies, miya, granola ko abinci mai gasa.
'Ya'yan itacen bushe
46. Almond
Almonds na iya koshi ciki na tsawon lokaci. Suna rage jin yunwa kuma suna cika cikinka saboda kasancewar kitsen da ba shi da cikakken abinci da kuma fiber.
Fiber na abinci a cikin almond (100 g): 10.6 g
Yadda ake amfani da: Amfani da almond a matsayin abun ciye-ciye na yamma ko abun ciye-ciye 3 na yamma. Hakanan zaka iya ƙara su zuwa oat ko smoothies.
47. Anjeer (busasshen ɓaure)
Bishiyar ɓaure, wanda aka fi sani da anjeer, na iya taimakawa wajen sarrafa nauyi kamar ɓaure sabo. Suna sarrafa amfani da kalori kuma suna yanke kumburin ciki don madaidaiciyar madaidaiciya.
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Fiber mai cin abinci a cikin anjeer (100 g): 9.8 g
Yadda ake amfani da: Anara anjeer zuwa puddings ko hatsi. Hakanan zaka iya ƙara su yayin yin burodi azaman madadin sukari.
48. Cashews
Magnesium da fiber a cikin cashews suna taimakawa wajen daidaita tsarin motsa jiki da kuma rage nauyi cikin sauƙi. Cashews ma kyakkyawan tushen sunadarai ne kuma yana iya taimakawa cikin kula da nauyi.
Fiber na abinci a cikin cashews (100 g): 2.9 g
Yadda ake amfani da: Yi cashews a matsayin abun ciye-ciye na yamma ko bushe bushe su kafin cinyewa.
49. Gyada
Gyada na taimaka wajan rage nauyi da rage kasadar cututtukan zuciya da zuciya saboda kasancewar zaren abincin. Suna da tasirin da yafi dacewa akan matakan cholesterol da hawan jini wanda zai iya haifar da raguwar kitsen jiki. [24]
Fiber mai cin abinci a cikin goro (100 g): 6.7 g
Yadda ake amfani da: Walara gyada a cikin salatin 'ya'yan itace, taliya ko yoghurt. Hakanan zaka iya cinye su da sauran busassun fruitsa fruitsan itace.
50. Prunes (Bushewar Rumbuna)
Prunes suna taimakawa ci gaba da yunwa ta hanyar rage yawan ci. Sun kasance tushen ingantaccen makamashi kuma suna taimakawa sarrafa suga cikin jini saboda kasancewar fiber, fructose da abun ciki na sorbitol. [25]
Fiber na abinci a cikin prunes (100 g): 7.1 g
Yadda ake amfani da: Ku ci prunes shi kaɗai azaman abun ciye-ciye ko ƙara su da oatmeal ko pudding.
51. Kwanaki
Kwanaki suna da arziki a cikin fiber, acid mai ƙanshi da kuma ƙarfe. Wadannan abubuwan gina jiki na iya taimakawa wajen rage nauyi ta hanyar rage kitse a jiki. Dabino abinci ne mai kuzari wanda zai iya sa mutum ya ji tsawon lokaci.
Fiber na abinci a cikin kwanakin (100 g): 8 g
Yadda ake amfani da: Cire tsaba daga dabino ku cinye shi kai kaɗai ko tare da sauran fruitsa fruitsan itacen bushe. Hakanan zaka iya fifita su akan kayan zaki ko salatin.
Lura: Duk ƙimomin da aka ambata a cikin labarin suna bisa ga Ma'aikatar Aikin Gona ta Amurka (USDA).
