Kar ku yi mini kuskure: Canja wurin cin ganyayyaki yana da fa'idarsa. Mun san yana da kyau ga muhalli, yana iya zama ƙasa da tsada (proteins na tushen tsire-tsire suna da arha fiye da sunadaran dabbobi), kuma idan an yi shi daidai, cin ganyayyaki yana da amfani ga jiki.
Lalacewar? Hakanan yana iya buƙatar babban canji daga yadda kuke cin abinci a baya, wanda zai iya yin babban tasiri akan tsarin narkewar ku. Shi ya sa yawan korafin da mutane ke yi a lokacin fara cin ganyayyaki shine maƙarƙashiya.
Abincin fiber da narkewa
Cin cin ganyayyaki na iya canza abincin fiber ɗinku sosai, wanda zai iya haifar da canje-canjen sananne a cikin ɗigon ku.
Fiber wani ɓangare ne na abinci (yawanci tushen tsire-tsire) wanda, mafi yawancin, ba a narkewa a cikin gastrointestinal tract. Akwai manyan nau'ikan fiber na abinci guda biyu: mai narkewa da maras narkewa. Dukansu biyu suna da mahimmanci ga narkewa, amma ba su da hali iri ɗaya a cikin jikin ku.
Soluble mai zaƙi
Irin wannan nau'in fiber yana narkewa cikin ruwa, don haka sau ɗaya a cikin sashin GI, yana sha ruwa kuma ya zama gel. Wannan yana rage narkewa kuma yana sa ku ji koshi na tsawon lokaci. Hanyoyin abinci sun haɗa da hatsin hatsi, goro, tsaba, wake, lentil, Peas, da wasu 'ya'yan itatuwa da kayan marmari.
Fiber mara narkewa
Irin wannan nau'in fiber ba ya narkewa a cikin ruwa, don haka yana ƙara girma a cikin stool kuma yana da alama yana hanzarta wucewar abinci ta ciki da hanji. Har ila yau, yana taimakawa wajen "shara" gastrointestinal tract mai tsabta daga carcinogens da sauran guba. Tushen abinci sun haɗa da ƙwayar alkama, kayan lambu, da hatsi gabaɗaya.
Abubuwan da ke haifar da maƙarƙashiya a cikin veganism
Akwai manyan abubuwa guda biyu a cikin maƙarƙashiya yayin cin abinci na vegan. Waɗannan suna da alaƙa kai tsaye da adadin fiber da kayan lambu zasu iya bayarwa.
Kuna samun fiber da yawa kuma rashin isasshen ruwa
Abincin ganyayyaki masu lafiya yakan zama mafi girma a cikin fiber. A gaskiya ma, wani labarin Maris 2014 da aka buga a cikin Nutrients idan aka kwatanta ingancin abinci mai gina jiki na cin ganyayyaki ga mai cin ganyayyaki, mai cin ganyayyaki, mai cin ganyayyaki, da kuma abincin da ba a so ba. Masu binciken sun gano cewa masu cin ganyayyaki masu cin ganyayyaki suna cinye mafi yawan fiber, kimanin gram 41 a kowace rana, yayin da masu cin abinci na omnivore ke cinye mafi ƙarancin giram 27 a kowace rana a matsakaici.
Wannan yana ginawa akan binciken da ya gabata yana nuna cewa cin ganyayyakin ganyayyaki yakan zama mafi girma a cikin fiber, ko da idan aka kwatanta da cin ganyayyaki.
Samun isasshen fiber yana da mahimmanci don kasancewa akai-akai, amma yana aiki ne kawai idan kuna samun isasshen ruwa. (Wannan shine dalilin da ya sa a koyaushe ana ba da shawarar shan ruwa mai yawa yayin shan abubuwan fiber.) Ruwa yana sa stool ya yi laushi da sauƙi don wucewa, kuma samun fiber da yawa ba tare da isasshen ruwa ba zai iya sa ku raguwa.
Gyara: Don guje wa wannan, tabbatar kana samun isasshen ruwa. Gabaɗaya jagororin suna ba da shawarar lita 2-3 na ruwa kowace rana, amma kowa ya bambanta kuma abubuwa daban-daban kamar motsa jiki, rashin lafiya da yanayin ku na iya shafar hydration ɗin ku.
rashin isasshen fiber
Mun dai faɗi cewa abincin ganyayyaki yakan zama mafi girma a cikin fiber, amma a cikin 'yan shekarun nan, nau'in abinci na tushen shuka ya fashe a manyan kantuna, daga madadin nama zuwa abincin dare daskararre, yogurts, cuku, da jerky.
Wannan bidi'a da haɓaka yana ba da zaɓuɓɓuka da sassauƙa ga masu cin ganyayyaki, masu cin ganyayyaki, da masu cin tsire-tsire, amma waɗannan sabbin abinci ba koyaushe bane mafi koshin lafiya. Ana sarrafa su da yawa sosai, wanda ke nufin ba koyaushe suna bayar da abinci iri ɗaya kamar abinci gabaɗaya ba (kuma ku tuna cewa yawancin binciken da aka yi akan fa'idodin cin ganyayyaki ya dogara ne akan abinci duka).
Waɗannan sabbin samfuran tushen tsire-tsire na iya rage adadin fiber (da sauran abubuwan gina jiki) da kuke ci saboda dalilai guda biyu:
- Ba su da fiber kansu.
- Suna maye gurbin abinci mai yawan fiber daga abincin ku.
Gyaran: Idan kun kasance sababbi ga cin ganyayyaki ko kuma kuna kan cin ganyayyaki kuma kun fara haɗa wasu ƙarin kayan abinci na tushen shuka, saka idanu nawa kuke haɗawa da yadda kuke daidaita shi tare da sauran duka. abinci a cikin abincin ku.
Idan kuna fuskantar maƙarƙashiya, kiyaye yawan fiber ɗin da kuke cinyewa kuma kuyi ƙoƙarin rage waɗannan ƙarin sarrafa abinci.
abinci don inganta
Ana iya samun fiber maras narkewa a cikin 'ya'yan itatuwa, kayan lambu, legumes, da hatsi iri-iri. Anan akwai jerin abinci na tushen tsire-tsire waɗanda ke da yawan fiber mara narkewa kuma suna haɓaka tsarin narkewar abinci mai kyau.
Cereals
El alkama alkama ana iya samun shi a cikin hatsi irin su bran flakes, oat bran, da All-Bran hatsi. Za mu iya samun kusan rabin abubuwan fiber ɗinmu da 1/3 kofin wannan hatsi. Hatsin alkama yakan yi girma da bushewa, don haka za mu haɗa wannan hatsi da yogurt ko 'ya'yan itace da madarar shuka, mu haɗa shi cikin ɗanɗano, ko amfani da shi don saman kwanon santsi.
Hanya mai sauƙi don ƙara yawan abincin fiber ɗinku shine zaɓi oatmeal don karin kumallo ko abun ciye-ciye. Hatsi na da fiber maras narkewa don taimakawa wajen narkewa kuma yana da yawa a cikin fiber mai narkewa, wanda aka nuna yana rage matakan cholesterol na jini.
Bugu da ƙari, za mu iya haɗawa da dukan hatsi a cikin jita-jita na gefe, salads, burodi da crackers. Za mu zabi taliyar alkama ko spaghetti, shinkafa mai ruwan kasa, burodin alkama gabaki daya da hatsi irin su amaranth, teff, quinoa, bulgur ko sha'ir.
'Ya'yan itãcen marmari
La apple ’ya’yan itace ne mai daɗi, mai ɗanɗano wanda ke ɗauke da kusan gram 4 na fiber kowane babban tuffa da ba a kwaɓe ba. Fatar ita ce inda mafi yawan fiber yake, don haka ku tuna don kiyaye shi. The ayaba Suna yin babban abun ciye-ciye bayan motsa jiki ko da safe a matsayin wani ɓangare na karin kumallo na tushen shuka. Ayaba tana da kusan gram 3 na fiber.
A gefe guda, fiber na berries yana kan fatar ku. Za a iya ƙara raspberries, blackberries, strawberries, da blueberries sabo ne ko daskararre zuwa hatsi da yogurt, ko kuma a ci su da kansu.
Legends
da wake launin ja mai duhu da santsi mai laushi ana iya ƙara su a cikin miya, salads, stews da shinkafa. Ba wai kawai suna da yawan fiber ba, har ma suna samar da furotin, bitamin B, da baƙin ƙarfe. A maimakon haka, waken sojan ruwa ƙanana ne, waken kwali waɗanda ake amfani da su don yin gasa da wake, miya, da miya. Kofi ɗaya na waɗannan wake ya ƙunshi kusan gram 20 na fiber.
da lentils Ƙananan tsaba ne, siraran tsaba waɗanda zasu iya zama kore, launin ruwan kasa, ja, orange, ko launin rawaya. Ana iya ƙara su zuwa kusan kowane tasa na tushen shuka azaman tushen furotin da fiber.
Verduras
Kopin Brussels tsiro dafaffen ya ƙunshi kusan gram 6 na fiber. Ana iya gasasshen wannan kayan lambu mai daɗi ko kuma a gasa shi kuma a yi amfani da shi azaman abinci na gefe. A cikin hunturu da bazara iri daban-daban kabewa. Ganyayyaki na hunturu suna da wadata a cikin fiber, bitamin, da ma'adanai. Ana iya gasa su, dafaffe, ko tururi kuma ana amfani da su a cikin miya, stews, casseroles, da salads.
Kopin broccoli dafa shi yana da kusan gram 5 na fiber. Broccoli kayan lambu ne mai mahimmanci wanda za'a iya ƙarawa kusan kowane tasa - ana iya yin tururi, sautéed da gasashe ko jefa a kan gasa don laushi mai laushi.
Don Allah
Dates, busassun ɓaure, busassun apricots, prunes, da zabibi sune tushen tushen fiber, da sauran mahimman abubuwan gina jiki kamar baƙin ƙarfe da antioxidants. Cin ¼ kopin busassun 'ya'yan itace a tsawon yini, ko ƙara su zuwa yogurt na iya samar da abun ciki mai yawa da fiber da safe.
A gefe guda, sabis na 2-scoop na flax ƙasa ya ƙunshi gram 3,8 na fiber da kuma kashi na omega-3 fatty acid. Za mu ƙara yawan amfani da fiber ta hanyar ƙara 'ya'yan flax na ƙasa zuwa hatsi, oatmeal ko tortillas.
¼ kofin almon tare da fata a kai yana hidima a matsayin abinci mai lafiya da gamsarwa wanda ke cike da fiber da mai mai kyau. Hakanan zamu iya ƙara waɗannan kwayoyi zuwa hatsi ko oatmeal.