Kariya, dacewa da lafiya... Ga wadannan zaruruwa

Kariya, dacewa da lafiya... Ga wadannan zaruruwa

A cewar HealthShots, akwai abinci mai yawan fiber da yawa da ake samu, amma a nan akwai manyan abinci 5 mafi kyawun abinci masu fiber da masana suka ba da shawarar.

Hari Lakshmi, likita mai ba da shawara kuma masanin abinci a Asibitocin Maternity na Alwarpet, Indiya, ya ba da shawarar wasu abinci mai kyau masu wadatar fiber, yana mai bayanin cewa Cibiyar Bayanin Abinci da Abinci ta USDA ta saita adadin fiber da ya kamata mata masu shekaru 19 zuwa 30 su samu. aƙalla akan 25-30 grams na fiber kowace rana. Don haka, dole ne a saka kayan lambu iri-iri, 'ya'yan itatuwa, goro da tsaba a cikin abinci na yau da kullun don isa ga adadin da ake buƙata.

Amfanin fiber na lafiya

Don samun dacewa da lafiyayyen jiki tare da motsa jiki, dole ne ku kuma bi ingantaccen abinci mai wadatar fiber. Fiber abu ne mai matukar mahimmanci a cikin abinci saboda yana rage yawan sukarin jini, yana inganta rage nauyi, yana yaki da maƙarƙashiya, yana inganta lafiyar zuciya, yana inganta rigakafi, da sauran fa'idodi.

1. Apple

Danyen apple mai matsakaicin girma ya ƙunshi gram 4.4 na abun ciki na fiber, ko gram 2.4 a kowace gram 100.

2. Avocado

Abubuwan da ke cikin fiber a cikin avocado shine gram 6.7 a kowace gram 100, ko kuma gram 10 a cikin kopin XNUMX na ɗanyen avocado.

3. Rasberi

Mai gina jiki sosai tare da ƙarin fa'idodi tare da ɗanɗano mai ƙarfi, berries suna da wadatar bitamin C da manganese da yawan fiber, tare da gram 8 a cikin kofi ɗaya na ɗanyen berries, ko gram 6.5 a kowace gram 100.

4. Lentil

Ba wai kawai lentil ne mai yawan sinadirai da furotin ba, har ma suna ɗauke da fiber mai yawa na 13.1g a kowace kofin dafaffen lentil ko 7.3g a kowace 100g.

5. Peas

Dangane da abun ciki na fiber, Peas na ɗaya daga cikin mafi girman abincin fiber tare da gram 16.3 na fiber kowace kopin dafaffen wake ko 8.3 grams a kowace gram 100.

Hasashen horoscope na Maguy Farah na shekarar 2023