Ƙara waɗannan sinadaran zuwa santsi

Ƙara waɗannan sinadaran zuwa santsi

Ba asiri ba ne cewa hada fiber a cikin abinci yana da mahimmanci don narkewa mai kyau, amma yawancin mutane ba sa samun isasshen abin da ake bukata na fiber na yau da kullum, wanda ke tsakanin 21 zuwa 38 grams, ya danganta da shekaru da jinsi.

A cewar Mind Your Body Green, samun isasshen fiber (duka mai narkewa da maras narkewa) a cikin abinci yana sa ku jin koshi na tsawon lokaci kuma zai iya taimakawa kai tsaye a cikin tsarin narkewar abinci da tallafawa microbiome mai lafiya na gut, ban da kiyaye matakan sukari na jini lafiya.

Masana sun ba da shawarar cewa ya kamata a saka fiber a cikin ruwan 'ya'yan itace, wanda ya riga ya kasance mai arziki a cikin rukuni na 'ya'yan itatuwa da kayan marmari, ta hanyar hada wasu sinadarai masu mahimmanci, wanda ke taimakawa wajen inganta narkewa da samar da jiki a tsawon yini, kamar haka.

1. hatsi

Julie Stefansky, mai magana da yawun Cibiyar Kimiyyar Abinci ta Amurka, ta ce akwai nau'o'in fiber iri-iri da ya kamata ku sanya a cikin abincin ku don fa'ida iri-iri, ciki har da " hatsi maras dafa, waɗanda ke da babban [tushen] na beta". -glucan fiber,” wanda shine nau'in fiber mai amfani ga hanji, zuciya da lafiyar garkuwar jiki.

Masanin ilimin abinci mai gina jiki Valerie Agyeman ya ƙara da cewa ƙara hatsi a cikin santsin ɗinku "ba ya ƙara fiber kawai, yana ba shi mafi kyawun rubutu kuma yana sa ya zama ƙari."

2. Avocado

Stefansky ya bayyana cewa idan wani yana sha'awar smoothie mai tsami kuma cike da fa'idodin kiwon lafiya, juya zuwa avocado a matsayin tushen fiber na iya zama mafi kyawun zaɓi. Stefansky ya kara da cewa avocado “suna da wadatar fiber, da kuma kitse marasa amfani,” kuma suna inganta matakan hawan jini da lafiyar zuciya, muddin ana cin su akai-akai.

3. Foda kayan lambu

Ƙara foda kayan lambu zuwa santsi yana ɗaya daga cikin hanyoyi mafi sauƙi don samun nau'o'in abinci mai gina jiki tare da fiber, wanda zai iya inganta microbiome mai lafiya da kuma taimakawa wajen inganta narkewa. Za'a iya ƙara haɗaɗɗen dabarun ganyaye da tushen kayan lambu, ganyaye da ƙwayoyin rigakafi don samun ƙarin fa'idar taimakawa wajen kiyaye matakan sukarin jini lafiya da haɓaka ƙimar sinadirai gabaɗaya na abin sha.

4. Chia tsaba

Kwayoyin Chia suna da amfani musamman don ƙara yawan fiber a cikin santsi ba tare da canza dandano ba. Masanin ilimin abinci mai gina jiki Kari Kirkland ya bayyana cewa hada "cokali biyu na 'ya'yan chia yana dauke da gram 8 na fiber maras narkewa," sannan kuma mutum ya sami jin dadi da jin dadi na tsawon lokaci, kuma ƙara 'ya'yan chia zai iya taimakawa wajen ƙara yawan ruwan 'ya'yan itace da kuma sanya shi karin ruwa.

5. Alayyahu

Ruwan da aka yi masa bulala yakan ƙunshi alayyahu, saboda yana ƙara yawan abin sha sosai, ba tare da shafar ɗanɗano ba. "Spinach tushen fiber ne wanda kuma yana da yawa a cikin bitamin B da phytochemicals," in ji Stefansky. Sauran mahimman ma'adanai da phytonutrients a cikin alayyafo kuma sun haɗa da beta-carotene (wanda aka fi sani da bitamin A), bitamin K1 da lutein-carotene, yana mai da shi abin da ya dace don haɗawa tare da kowane nau'i mai laushi.

6. Rasberi

Berries sanannen ƙari ne ga smoothies don ɗanɗanonsu mai daɗi, amma mafi mahimmanci, suna iya samar da haɓakar fiber da antioxidants nan take. Agyeman ya ce: "Biranan suna ƙara yawan fiber a cikin santsi, kuma suna aiki a matsayin abin zaki na halitta," in ji Agyeman, lura da cewa ƙara kawai kofi ɗaya na blueberries ko strawberries zai kara abun ciki na fiber da 4 grams.

7. koko foda

Kuma labari mai daɗi ga masu son cakulan, Stefansky ya ce ƙara ɗan koko foda ga smoothie yana ba shi ɗanɗano mai daɗi kuma yana haɓaka fa'idar abincin abin sha, ko a matsayin "[tushen] fiber ko antioxidants."

Likitan likitancin abinci mai gina jiki Drew Ramsey shi ma ya ba da shawarar cakulan don karin kumallo, saboda abubuwan da ke da alaƙa da antioxidant, ba tare da ambaton cewa zai haɓaka dandanon kowane nau'in smoothie da kuke yi ba.