Gabatarwa:
Fiber na abinci ya sami ƙarin kulawa a cikin 'yan shekarun nan saboda yawan amfanin lafiyarsa. Yayin da salon rayuwa na zamani ke ɗorewa zuwa ga abinci mai sauri da kuma sarrafa abinci, abincin da ba shi da isasshen fiber na abinci ya zama ruwan dare. Wannan labarin labarin yayi nazarin mahimmancin fiber na abinci kuma yana nufin magance tambayar dalilin da yasa muke buƙatar fiber a cikin abincinmu.
Manufar wannan binciken shine don samar da zurfin bincike game da rawar da fiber na abinci ke da shi wajen kiyaye rayuwa mai kyau da kuma hana cututtuka masu tsanani. Ta hanyar binciken bincike da shaidun da ake ciki, wannan labarin yana neman haifar da wayar da kan jama'a game da mahimmancin fiber na abinci a cikin abincin ɗan adam.
2. Ma'anarsa da Nau'in Fiber Din Abinci:
Ma'anar Fiber Dietary:
Fiber na abinci yana nufin abubuwan da ba za a iya narkewa na abinci na shuka ba, waɗanda ke wucewa ta cikin tsarin narkewar abinci ba daidai ba. Ya ƙunshi nau'ikan zaruruwa masu narkewa da waɗanda ba za a iya narkewa ba kuma suna ba da fa'idodin kiwon lafiya iri-iri saboda kaddarorinsa na musamman.
Nau'in Fiber Din Abinci:
Manyan nau'ikan fiber na abinci guda biyu sune fiber mai narkewa da fiber maras narkewa. Fiber mai narkewa yana narkewa a cikin ruwa, yana samar da wani abu mai kama da gel a cikin sashin gastrointestinal, yayin da fiber mai narkewa ba ya narkewa kuma yana ƙara girma zuwa stool.
Tushen Fiber Dietary:
Fiber na abinci yana da yawa a cikin 'ya'yan itatuwa, kayan lambu, hatsi gaba ɗaya, legumes, da goro. Kafofin abinci daban-daban sun ƙunshi nau'ikan nau'ikan fiber na abinci, suna yin nau'ikan abinci iri-iri masu mahimmanci don cinye isasshen adadin.
3. Matsayin Fiber Dietary a Lafiyar Narkar da Abinci:
Haɓaka Motsin hanji na kai-da-kai:Samun isasshen fiber na abinci yana da mahimmanci don kiyaye tsarin narkewar ku a cikin tsari. Ta yaya yake yin haka? Da kyau, fiber yana ƙara ɗanɗano mai yawa ga stool ɗinku, yana sa ya fi girma da sauƙi don wucewa ta hanjin. A takaice dai, yana ba ku ɗanɗano kaɗan don ya sami hanyar fita ba tare da wata matsala ba.
Hana da Rage Ciwon ciki:Ba wanda yake son jin duk an goyi bayansa, kuma a nan ne fiber na abinci ke zuwa don ceto. Bincike ya nuna cewa rashin samun isasshen fiber a cikin abincinku na iya sa ku zama masu saurin kamuwa da maƙarƙashiya. Amma kada ku ji tsoro! Ta hanyar ƙara yawan shan fiber ɗinku, zaku iya taimakawa wajen rage waɗancan alamun rashin jin daɗi kuma ku sake sake yin motsi. Don haka, ku tuna da ɗaukar nauyin abinci mai arzikin fiber don kiyaye abubuwan da ke gudana ta zahiri.
Kula da Lafiyar Gut Microbiota:Anan ga gaskiya mai ban sha'awa: fiber na abinci yana aiki kamar babban jarumi don microbiota na hanji. Kuna gani, yana aiki azaman prebiotic, ma'ana yana ba da abinci mai gina jiki ga waɗancan ƙwayoyin cuta abokantaka da ke zaune a cikin hanjin ku. Kuma me yasa ya kamata ku damu da waɗannan kwayoyin? Domin suna taka rawar gani a cikin lafiyar ku gaba ɗaya. Suna taimakawa rushe abinci, samar da abinci mai mahimmanci, ƙarfafa tsarin rigakafi, har ma da inganta yanayin ku. Don haka, ta hanyar cinye isasshen fiber, kuna ba wa waɗannan ƙwayoyin cuta mai amfani man fetur da suke buƙata don kiyaye hanjin ku a cikin siffa mafi girma.
Rage Hatsarin Cututtukan Diverticular:Diverticular cuta, wanda ya hada da samuwar jaka a cikin hanji bango, ba fun ko kadan. Amma kace me? Cin abinci mai yawan fiber na iya sake zuwa ga ceto. Nazarin ya nuna cewa mutanen da ke cinye fiber mai yawa suna da ƙananan haɗarin haɓaka wannan yanayin da ke damun su. Don haka, kar a manta da sanya abinci mai wadataccen fiber a cikin abincinku don kiyaye waɗancan jakunkuna a bay da kiyaye hanjin ku cikin farin ciki da lafiya.
Magana:
(1) Mozaffarian D, Hao T, Rimm EB, et al. Canje-canje a Tsarin Abinci da Salon Rayuwa da Nauyi Na Dogon Lokaci Ga Mata da Maza. N Engl J Med. 2011;364 (25):2392-2404. doi: 10.1056/NEJMoa1014296
(2) McRorie JW Jr. Shaida-tushen tsarin kula da fiber kari da kuma asibiti ma'ana amfanin kiwon lafiya, Sashe na 1: abin da za a nema da kuma yadda za a bayar da shawarar wani m fiber far. Nutr Yau. 2015;50 (2):82-89. doi: 10.1097/NT.000000000000080
(3) Mäkivuokko H, Tiihonen K, Kettunen H, Saarinen M, Pajari AM, Mykkänen H. Tasirin β-glucan akan ma'aunin glycemic da insulin. Farashin J Clin Nutr. 2007;61 (6):779-785. doi:10.1038/sj.ejcn.1602575
4. Abincin Fiber da Gudanar da Nauyi:
Haɓaka Gamsuwa da Rage Yunwa:Ciki har da abinci mai yawan fiber a cikin abincinku na iya taimaka muku jin gamsuwa da rage yiwuwar cin abinci. Ta yaya yake aiki? To, lokacin da kuke cin abinci mai arziki a cikin fiber, suna sha ruwa kuma suna fadada cikin cikin ku, suna haifar da jin dadi. Sakamakon haka, ba za ku iya fuskantar waɗancan ɓacin rai na yunwa waɗanda galibi ke haifar da ciye-ciye maras buƙata ba ko wuce gona da iri. Don haka, idan kuna neman sarrafa nauyin ku, haɗa abinci mai wadataccen fiber a cikin abincinku na iya zama dabara mai sauƙi amma mai tasiri.
Ingantacciyar Sharar Calorie da Kula da Nauyi:Shin, kun san cewa fiber na abin da ake ci yana da tasiri wajen sarrafa ƙwayar kalori? Haka ne! Lokacin da kuke cinye fiber, yana rage jinkirin narkewa da ɗaukar macronutrients, gami da carbohydrates da fats. Wannan tsarin yana ba jikin ku damar yin amfani da waɗannan abubuwan gina jiki yadda ya kamata kuma ya hana saurin girma a cikin matakan sukari na jini. Ta hanyar daidaita ƙimar da waɗannan adadin kuzari ke sha, fiber na abinci zai iya taimakawa wajen sarrafa nauyi har ma yana taimakawa hana kiba. Don haka, yi la'akari da fiber a matsayin abokin tarayya mai taimako a cikin tafiya zuwa nauyin lafiya.
Abincin Fiber da Tsarin Jiki:Kuna so ku kula da jikin datsa? Bincike ya nuna cewa abinci mai yawan fiber yana da alaƙa da ƙananan nauyin jiki, ƙididdigar jiki (BMI), da yawan kitsen jiki. Don sanya shi a sauƙaƙe, mutanen da ke cinye fiber mai yawa suna da ƙarancin abubuwan haɗin jiki. Ɗaya daga cikin dalili na wannan yana iya zama cewa abinci mai yawan fiber gabaɗaya yana da ƙarancin kalori, ma'ana za ku iya cin abinci mafi girma don adadin adadin kuzari iri ɗaya. Wannan na iya haifar da jin daɗin gamsuwa ba tare da yawan adadin kuzari ba. Don haka, idan kuna son samun ingantaccen tsarin jiki, yin fiber a matsayin sashe na yau da kullun na abincin ku na iya zama motsi mai wayo.
Magana:
Slavin JL. Fiber Na Abinci da Nauyin Jiki. Abinci mai gina jiki. 2005; 21 (3): 411-418. doi:10.1016/j.nut.2004.08.018
Ludwig DS, Pereira MA, Kroenke CH, et al. Fiber Abincin Abinci, Girman Nauyi, da Abubuwan Haɗarin Cutar Cutar Zuciya a cikin Matasa Manya. JAMA. 1999;282 (16): 1539-1546. doi:10.1001/jama.282.16.1539
Pereira MA, O'Reilly EJ, Augustsson K, et al. Fiber Abincin Abinci da Haɗarin Ciwon Zuciya: Aikin Ruwa na Nazarin Ƙungiya. Arch Intern Med. 2004;164(4):370-376. doi:10.1001/archinte.164.4.370
5. Rigakafin Cutuka na Da'a:
Lafiyar Zuciya:Lokacin da ya zo don kiyaye lafiyar zuciyarmu, fiber na abinci yana fitowa a matsayin gwarzo mara waƙa. Abincin da ke da fiber, irin su hatsi, 'ya'yan itatuwa, da kayan marmari, an nuna su na rage haɗarin cututtukan zuciya, ciki har da cututtukan zuciya da bugun jini. Nazarin ya nuna cewa mutanen da ke cinye yawancin fiber na abinci suna da ƙananan matakan mummunan cholesterol (LDL) da triglycerides yayin da suke fuskantar karuwa a matakan cholesterol mai kyau (HDL). Wannan haɗin gwiwa mai ƙarfi yana taimakawa wajen kiyaye bayanan martabar lipid na jini mai kyau kuma yana rage yiwuwar haɓaka cututtukan da ke da alaƙa da zuciya. A gaskiya ma, cikakken bincike na binciken binciken ya kammala cewa ga kowane gram 7 na karuwa a cikin abincin fiber na abinci, hadarin cututtukan zuciya yana raguwa ta hanyar 9% (1) mai ban mamaki.
Gudanarwa da Rigakafin Ciwon sukari:Sarrafa matakan sukari na jini da sarrafa ciwon sukari na iya yin tasiri sosai ta zaɓin abincinmu, kuma fiber na abinci yana taka muhimmiyar rawa a wannan batun. Bincike ya nuna akai-akai cewa cinye isasshen adadin fiber na abinci yana da alaƙa da ingantaccen sarrafa glycemic da rage juriya na insulin, waɗanda ke da mahimmancin abubuwan sarrafa ciwon sukari. Bugu da ƙari, yawan cin fiber na abinci yana da alaƙa da rage haɗarin haɓaka nau'in ciwon sukari na 2. Bita na tsari da meta-bincike na binciken sun gano cewa kowane gram 10 na karuwa a cikin cin fiber na yau da kullun yana haifar da raguwar 27% cikin haɗarin haɓaka nau'in ciwon sukari na 2 (2). Ta hanyar haɗa abinci mai wadataccen fiber, irin su legumes, hatsi gabaɗaya, da kayan lambu, cikin abincinmu, za mu iya ɗaukar matakai don hanawa da sarrafa ciwon sukari.
Cututtukan narkewar abinci:Kula da tsarin narkewar abinci mai kyau yana da mahimmanci don jin daɗin rayuwa gabaɗaya, kuma fiber na abinci na iya ba da gudummawa sosai ga ingantaccen aiki. An samo abinci mai wadatar fiber don ragewa da hana cututtuka daban-daban na narkewa, ciki har da cututtukan gastroesophageal reflux (GERD) da ciwon hanji mai ban tsoro (IBS). Ana iya sarrafa GERD, wanda ke ɗauke da reflux acid da ƙwannafi, ta hanyar cin abinci mai wadataccen fiber wanda ke haɓaka motsin hanji na yau da kullun kuma yana rage haɗarin haɓakar acid (3). Hakazalika, mutanen da ke fama da IBS sun ba da rahoton taimako daga alamun bayyanar cututtuka kamar kumburi da maƙarƙashiya yayin bin abinci mai wadataccen fiber. Ta hanyar zaɓin hatsi, 'ya'yan itatuwa, da kayan marmari, za mu iya taimakawa wajen kiyaye tsarin narkewar abinci mai kyau.
Rigakafin Ciwon daji:Ciwon daji na launin fata, na uku mafi yawan ciwon daji a duniya, ana iya hana shi ta hanyar zaɓin abinci, tare da abinci mai yawan fiber yana taka muhimmiyar rawa. Nazarin ya nuna akai-akai cewa yawan cin fiber na abinci yana da alaƙa da ƙananan haɗarin haɓaka ciwon daji na colorectal. Fiber yana aiki azaman wakili mai girma, yana taimakawa haɓaka motsin hanji na yau da kullun, rage lokacin wucewa, da tsoma abubuwa masu cutarwa a cikin hanji. Haka kuma, abincin da ke da fiber ya ƙunshi muhimman abubuwan gina jiki da kuma antioxidants waɗanda za su iya taimakawa wajen kare haɓakar ƙwayoyin cutar daji a cikin hanji. Ta hanyar ba da fifikon amfani da hatsi, legumes, da 'ya'yan itatuwa, daidaikun mutane na iya rage haɗarin cutar kansar launin fata.
Magana:
Threapleton DE, Greenwood DC, Evans CE, et al. Abincin fiber na abinci da haɗarin cututtukan zuciya: nazari na yau da kullun da meta-bincike. BMJ. 2013;347:f6879. doi:10.1136/bmj.f6879
Yao B, Fang H, Xu W, et al. Cin Abincin Fiber Na Abinci da Haɗarin Ciwon Ciwon Nau'in Nau'in 2: Nazarin Amsa-Kashi na Nazarin Gaba. Farashin J Epidemiol. 2014;29 (2):79-88. doi:10.1007/s10654-014-9875-9
Nilholm C, Larsson M, Roth B, et al. Salon Rayuwa Mai Alaka da Ciwon Gastroesophageal Reflux Ciwon Gastroesophageal da Ƙarshe daga Gwajin Tsangwama. Duniya J Gastroinest Pharmacol Ther. 2016; 7 (2): 224-237. doi:10.4292/wj**.v7.i2.224
6. Sauran Fa'idodin Kiwon Lafiyar Fiber Din Abinci:
Lokacin da yazo don kiyaye lafiyar lafiya, fiber na abinci yana tabbatar da zama zakara na gaske. Ba wai kawai yana taimakawa wajen kiyaye hanji akai-akai ba, har ma yana ba da ƙarin fa'idodin kiwon lafiya da yawa waɗanda ke da mahimmanci ga lafiyar mu gaba ɗaya.
Kula da Sugar Jini:Ɗaya daga cikin fa'idodin fiber na abinci shine ikonsa na daidaita matakan sukari na jini. Fiber mai narkewa, wanda aka samu da yawa a cikin abinci kamar hatsi, sha'ir, da legumes, yana aiki a matsayin ma'auni ta hanyar rage ɗaukar glucose. Wannan tsari na narkewa a hankali yana taimakawa wajen hana saurin girma a cikin matakan sukari na jini, wanda ke da amfani musamman ga masu ciwon sukari ko waɗanda ke cikin haɗarin haɓaka yanayin. Ta hanyar shigar da abinci mai cike da fiber mai narkewa a cikin abincinmu na yau da kullun, kamar wake, lentil, da hatsi gabaɗaya, za mu iya sarrafa matakan sukari na jini yadda ya kamata da haɓaka lafiya gabaɗaya (1).
Rage Cholesterol:A cikin nema don kula da lafiyayyen zuciya, fiber na abinci zai iya zama abokinmu. Musamman nau'ikan fiber na abin da ake ci, irin su filaye masu narkewa da aka samu a cikin hatsi da sha'ir, an yi nazari sosai don ikon su na rage matakan LDL cholesterol, wanda aka fi sani da "mummunan" cholesterol. Wadannan zaruruwa masu narkewa suna aiki ta hanyar dauri ga cholesterol a cikin tsarin narkewar abinci da hana sha, yana haifar da raguwar matakan cholesterol don haka rage haɗarin cututtukan zuciya. Ta hanyar cin abinci mai wadataccen fiber akai-akai kamar hatsi, 'ya'yan itatuwa, da kayan marmari, za mu iya haɓaka lafiyar zuciya da kuma kula da matakan cholesterol lafiya (2).
Haɓaka Gabaɗaya Lafiya:Isasshen amfani da fiber na abinci yana da alaƙa da tarin fa'idodin da ke ba da gudummawa ga rayuwarmu gaba ɗaya. Da fari dai, bincike ya nuna cewa mutanen da suke cin isasshen fiber sun sami ingantaccen yanayin barci, suna ba da damar samun kwanciyar hankali da sake sabunta barcin dare. Bugu da ƙari, an danganta abinci mai wadataccen abinci mai gina jiki da haɓaka matakan kuzari, wanda za a iya danganta shi da jinkirin sakin kuzari daga abinci mai wadatar fiber, yana samar da tushen mai a duk rana. Bugu da ƙari kuma, an haɗa isasshen abincin fiber na abinci tare da ingantaccen yanayi saboda ingantaccen tasirin fiber akan lafiyar gut da kuma samar da serotonin, neurotransmitter wanda ke da alhakin daidaita yanayi. Ta hanyar haɗa nau'ikan abinci masu wadatar fiber a cikin abincinmu, kamar goro, iri, da hatsi gabaɗaya, za mu iya haɓaka rayuwarmu gaba ɗaya kuma mu yi rayuwa mai daɗi (3).
Ingantattun Ayyukan rigakafi:Tsarin garkuwar jikin mu ya dogara sosai akan microbiota mai lafiyayyen hanji, kuma fiber na abinci yana taka muhimmiyar rawa wajen tsarawa da kiyaye microbiota mai ƙarfi. Fiber yana aiki azaman prebiotic, yana aiki azaman tushen abinci don ƙwayoyin cuta masu amfani a cikin hanji. Waɗannan ƙwayoyin cuta masu amfani, waɗanda kuma aka sani da probiotics, suna taimakawa tallafawa aikin rigakafi ta hanyar samar da mahimman ƙwayoyin cuta waɗanda ke ba da gudummawa ga garkuwar jiki daga ƙwayoyin cuta. Rashin daidaituwa a cikin microbiota na gut, sau da yawa yakan haifar da rashin fiber na abinci, na iya yin mummunar tasiri ga aikin rigakafi da kuma kara yawan kamuwa da cututtuka. Ta hanyar cinye nau'ikan abinci mai wadatar fiber, kamar 'ya'yan itatuwa, kayan marmari, da hatsi gabaɗaya, za mu iya tallafawa microbiota mai lafiyayyen hanji da ƙarfafa tsarin garkuwar jikin mu (4).
Magana:
Anderson JW, Baird P, Davis RH, et al. Amfanin lafiyar fiber na abinci. Nutr Ruya ta Yohanna 2009; 67 (4): 188-205. doi:10.1111/j.1753-4887.2009.00189.x
Brown L, Rosner B, Willett WW, Sacks FM. Sakamakon rage yawan cholesterol na fiber na abinci: meta-bincike. Ina J Clin Nutr. 1999;69 (1): 30-42. doi:10.1093/ajcn/69.1.30
Grandner MA, Jackson N, Gerstner JR, Knutson KL. Alamun barci suna da alaƙa da cin abinci na musamman na abinci. J Sleep Res. 2014;23 (1):22-34. doi:10.1111/jsr.12084
Vatanen T, Kostic AD, da Hennezel E, et al. Bambanci a cikin Microbiome LPS Immunogenicity Yana Ba da Gudunmawa ga Ƙirar Kariya a cikin Mutane. Cell. 2016;165(6):842-853. doi:10.1016/j.cell.2016.04.007
7. Shawarar Abincin Fiber Na Abinci Kullum:
Gabaɗaya Jagora:Jagororin abinci na ƙasa da na duniya suna ba da shawarwari don cin fiber na yau da kullun, wanda ya bambanta dangane da shekaru, jima'i, da matakin rayuwa. Waɗannan jagororin suna da mahimmanci don fahimtar mahimmancin haɗa fiber na abinci a cikin abincinmu na yau da kullun.
Takamaiman Shawarwari na Shekaru:
Yara, matasa, manya, da manya suna da buƙatun fiber na abinci daban-daban. Yana da mahimmanci a daidaita abincin mu na fiber bisa ga shekarunmu don tabbatar da ingantaccen lafiya da walwala. Anan, zamu shiga cikin takamaiman shawarwari na kowane rukunin shekaru.
Yara:Yara masu shekaru 1 zuwa 3 suna buƙatar kusan gram 19 na fiber kowace rana, yayin da yara masu shekaru 4 zuwa 8 suna buƙatar ɗan ƙara kaɗan a gram 25 kowace rana. Ga yara masu shekaru 9 zuwa 13, shawarar yau da kullun shine gram 26 ga maza maza da gram 22 ga mata. Ana iya samun karuwar shan fiber ga yara ta hanyar hada hatsi, 'ya'yan itatuwa, da kayan marmari a cikin abincinsu. Abincin ciye-ciye irin su apples, karas, da crackers masu yawa na iya zama babban tushen fiber na abinci ga yara.
Matasa:Matasa masu shekaru 14 zuwa 18 suna da buƙatun fiber kaɗan kaɗan. Ya kamata yara maza a cikin wannan rukunin shekaru su nemi gram 38 na fiber kowace rana, yayin da 'yan mata ke buƙatar gram 26. Ƙarfafa matasa don cin abinci mai arzikin fiber kamar burodin alkama, oatmeal, legumes, da 'ya'yan itatuwa da kayan marmari iri-iri na iya taimakawa wajen biyan bukatunsu na fiber.
Manya:Shawarwarin cin fiber na abinci ga manya kusan gram 25 na mata da gram 38 na maza. Manya na iya shigar da fiber a cikin abincin su cikin sauƙi ta hanyar zaɓin burodin hatsi gabaɗaya, shinkafa launin ruwan kasa, quinoa, wake, lentil, da ɗimbin sabbin 'ya'yan itatuwa da kayan marmari. Smoothies da aka yi da kayan marmari, ƙwaya, da tsaba kuma na iya zama hanya mai daɗi da dacewa don ƙara fiber a cikin abincin yau da kullun.
Manyan manya:Yayin da muke tsufa, buƙatun fiber ɗinmu suna canzawa. Manya da suka wuce shekaru 50 yakamata su nemi gram 21 na fiber ga mata da gram 30 na maza. Abincin da ke da fiber irin su hatsin hatsi, prunes, flaxseeds, da avocados na iya taimakawa tsofaffi don biyan bukatun fiber.
Yana da mahimmanci a lura cewa waɗannan shawarwarin jagorori ne na gaba ɗaya kuma buƙatun mutum ɗaya na iya bambanta dangane da takamaiman yanayin kiwon lafiya da yanayin mutum. Tuntuɓar ƙwararrun ƙwararrun kiwon lafiya ko mai rijistar abinci na iya ba da shawarwari na keɓaɓɓu dangane da buƙatu da burin kowane mutum.
Magana:
GBD 2017 Masu Haɗin Abinci. Tasirin lafiya na haɗarin abinci a cikin ƙasashe 195, 1990-2017: nazari mai tsauri don Nazarin Cututtuka na Duniya na 2017. Lancet, Volume 393, fitowar 10184, 1958 - 1972.
USDA. (nd). Abincin Fiber. An dawo daga https://www.nal.usda.gov/fnic/dietary-fiber
8. Haɗa ƙarin Fiber Diet a cikin Abincin Abinci:
Zaɓan Abincin Abincin Fiber:Ciki har da nau'ikan abinci mai cike da fiber a cikin abincinmu na yau da kullun yana da mahimmanci don kiyaye lafiya. Abin farin ciki, akwai ɗimbin zaɓuɓɓuka don zaɓar daga. 'Ya'yan itãcen marmari kamar apples, pears, da berries ba kawai dadi ba amma kuma suna da wadata a cikin fiber. Kayan lambu irin su broccoli, karas, da alayyafo suna ba da adadi mai yawa na fiber na abinci kuma. Idan ya zo ga hatsi, zabar dukan hatsi kamar quinoa, hatsi, da shinkafa mai launin ruwan kasa hanya ce mai kyau don ƙara yawan abincin mu na fiber. Legumes kamar lentil, wake, da chickpeas suma suna cike da fiber. A ƙarshe, kwayoyi irin su almonds da walnuts na iya zama zaɓi na abun ciye-ciye mai daɗi da wadataccen fiber.
Misalan fiber na abinci na halittasun haɗa da abinci kamar kayan lambu, hatsi gabaɗaya, 'ya'yan itatuwa, bran, hatsin da ba su da kyau, da gari. Ana ɗaukar waɗannan zaruruwa kamar "cike" saboda ba a cire su daga abincin ba. Abincin da ke ɗauke da waɗannan zaruruwa an nuna yana da fa'ida, kuma masana'antun ba sa buƙatar nuna cewa suna da tasiri mai amfani ga lafiyar ɗan adam.
Baya ga filayen abinci na halitta,FDA ta gane keɓaɓɓen keɓaɓɓen ko na roba marasa narkewar carbohydrates azaman fiber na abinci:
Beta-glucan
fiber mai narkewa
Lycoris bawo
Cellulose
Gudun gum
Pectin
Farin wake
Hydroxypropylmethylcellulose
Bugu da ƙari, FDA ta rarraba carbohydrates marasa narkewa kamar fiber na abinci:
Ganuwar bangon bangon shuka (kamar fiber cane fiber da apple fiber)
Arabinoxylan
Alginate
Inulin da nau'in fructans-nau'in
Babban amylose (RS2)
Galacto-oligosaccharides
Polydextrose
Mai jure wa maltodextrin/dextrin
RS4 phosphorylated mai haɗe-haɗe
Glucomannan
Danko Larabci
Hanyoyi masu Aiki don Ƙarfafa shan Fiber:Ana iya cim ma ƙara yawan shan fiber ɗinmu ta hanyar dabarun aiki waɗanda ke dacewa da ayyukan yau da kullun cikin sauƙi. Tsare-tsare abinci hanya ce mai inganci wacce ta ƙunshi niyya haɗa abinci mai wadataccen fiber a cikin abincinmu. Ta hanyar haɗa nau'ikan 'ya'yan itatuwa, kayan marmari, da hatsi gabaɗaya cikin tsare-tsaren abincinmu, za mu iya haɓaka ci na fiber ba tare da wahala ba. Wata dabara mai taimako ita ce gyare-gyaren girke-girke, inda za mu iya ƙara kayan abinci masu fiber zuwa jita-jita da muka fi so. Alal misali, ƙara lentil ko wake a cikin miya ko salati na iya ƙara yawan abin da ke cikin fiber. Zaɓi nau'ikan nau'ikan hatsi kamar burodi, taliya, da hatsi shima yana da mahimmanci saboda waɗannan sun ƙunshi ƙarin fiber idan aka kwatanta da ingantaccen hatsi. Bugu da ƙari, zabar abinci mai lafiya kamar ɗanyen kayan lambu, gaurayawan sawu, ko dukan 'ya'yan itatuwa na iya ba da gudummawa sosai ga cimma burin fiber ɗinmu na yau da kullun.
Ƙalubale da Magani masu yiwuwa:Duk da yake ƙara yawan abincin mu na fiber yana da fa'ida sosai, ana iya samun wasu ƙalubale waɗanda za su iya hana mu ci gaba. Ɗaya daga cikin waɗannan ƙalubalen shine zaɓin ɗanɗano da rashin fahimta cewa abinci mai wadatar fiber ba shi da kyau ko rashin jin daɗi. Don shawo kan wannan matsala, za mu iya bincika hanyoyin dafa abinci iri-iri, kayan kamshi, da ganyaye don haɓaka daɗin daɗin abinci mai wadatar fiber. Ta hanyar gwaji tare da girke-girke daban-daban da kuma gano hanyoyi masu dadi don haɗawa da fiber a cikin abincinmu, za mu iya sa tsarin ya zama mai ban sha'awa da dadi.
Wani ƙalubale da wasu mutane za su iya fuskanta yayin ƙoƙarin ƙara yawan ƙwayar fiber ɗin su shine rashin jin daɗi na narkewa. Alamu kamar kumburi, gas, ko maƙarƙashiya na iya faruwa. Makullin magance waɗannan batutuwa shine a hankali ƙara yawan ƙwayar fiber da tabbatar da isasshen ruwa ta hanyar shan ruwa mai yawa. Ruwa yana taimakawa wajen narkewa kuma yana taimakawa hana maƙarƙashiya. Yin aikin motsa jiki na yau da kullun na iya taimakawa wajen kiyaye motsin hanji na yau da kullun. Ta hanyar farawa da ƙananan ƙwayoyin fiber kuma a hankali ƙara shi a kan lokaci, jikinmu zai iya daidaitawa zuwa mafi girman yawan fiber, rage yiwuwar rashin jin daɗi na narkewa.
Magana:
Slavin JL. Matsayin Ƙungiyar Abinci ta Amirka: Abubuwan Lafiya na fiber na abinci. J Am Diet Assoc. 2008. Dec; 108 (12): 1716-31. doi: 10.1016/j.jada.2008.09.014. Saukewa: 19027403.
Ma'aikatar Aikin Gona ta Amurka, Sabis na Binciken Aikin Noma. (2020). Ma'ajin Gina Jiki na Ƙasa don Daidaitaccen Sakin Legacy na Magana. An dawo daga https://fdc.nal.usda.gov/
Chai, S.-C., Hooshmand, S., Saadat, RL, Payton, ME, Brummel-Smith, K., Arjmandi, BH (2012). Tuffa na yau da kullun tare da busassun plum: tasiri akan haɗarin cututtukan zuciya da jijiyoyin jini a cikin matan postmenopausal. Jaridar Cibiyar Abinci da Abinci, 112 (8), 1158-1168. doi: 10.1016/j.jand.2012.04.020. Saukewa: 22709704.
9. Kammalawa:
Wannan labarin labarin ya bincika mahimmancin fiber na abinci don kiyaye rayuwa mai kyau, sarrafa nauyi, hana cututtuka na yau da kullun, da haɓaka jin daɗin rayuwa gaba ɗaya.
Fahimtar mahimmancin fiber na abinci zai iya taimakawa wajen sanar da manufofin kiwon lafiyar jama'a da tsare-tsare da nufin inganta abinci mai gina jiki da rage nauyin cututtuka masu tsanani. Ana buƙatar ƙarin bincike don gano takamaiman hanyoyin da fiber na abinci ke aiwatar da fa'idodin kiwon lafiya daban-daban. Bugu da ƙari, gano dabarun inganta cin fiber na abinci, musamman a cikin mutanen da ke da ƙarancin amfani, ya kamata a mayar da hankali ga bincike na gaba.
A ƙarshe, shaidun da aka gabatar a cikin wannan labarin na ƙasidar sun nuna muhimmiyar rawar da fiber abinci ke takawa wajen haɓaka fannoni daban-daban na lafiyar ɗan adam. Daga lafiyar narkewar abinci zuwa rigakafin cututtuka na yau da kullun da sarrafa nauyi, fa'idodin fiber na abinci suna da yawa. Ta hanyar haɗa abinci mai wadataccen fiber a cikin abincinmu da saduwa da shawarar shan fiber na yau da kullun, daidaikun mutane na iya ba da gudummawa sosai ga jin daɗin rayuwarsu gaba ɗaya da haɓaka ingancin rayuwarsu.
Lokacin aikawa: Nuwamba-23-2023
