Aasaaska Nafaqada
Maadaama carruurta badani aysan cunin miro iyo khudaar badan oo ay leeyihiin cuntooyin dufan leh, waxay u muuqdaan inay leeyihiin cunto ay ku yar yihiin fiber. Cunto noocan oo kale ah ayaa noqon karta mid aan caafimaad lahayn. Mid ka mid ah cawaaqibyada caadiga ah iyo kan ugu dambeeya? Caloosha.
Ilaa inta fiyuusku cunuggu u baahan yahay cuntadooda? Sida laga soo xigtay Akademiyada Maraykanka ee Cilmi-baarista Maraykanka "waa in qofku qaataa fiyuusta maalinlaha ah ee la barbardhigo da'diisa iyo 5 garaam (sidaas darteed, 7 jir, 7 + 5 = 12 garaam maalintii) ilaa ugu badnaan 35 garaam maalintii. "
Hase yeeshe, khubaro badan oo nafaqada ah ayaa u maleynaya inaysan ahayn fiyuus ku filan Talooyinka ugu dambeeyay ee fayadhowrka ayaa sheegaya in carruurtu ay cunaan qiyaastii 14 garaam oo fiber ah 1,000 rodar kasta oo ay cunaan. Caruurta waaweyn ee isticmaala kalooriyeyaasha waxay u baahan yihiin in ay helaan fiyuus dheeraad ah cuntada.
Cuntooyinka Fiber Fiber
Guud ahaan, ilo wanaagsan oo fiber ah waxaa ka mid ah miraha, khudradda, digirta (digirta), rootiga, iyo badarka. Si kasta oo cuntooyinka loogu talagalay, hubi in aad dhab ahaantii helayso waxyaabo ay ku jiraan qadar fara badan adoo akhrinaya calaamadda nafaqada. Qaar ka mid ah cuntooyinka qaarkood oo si qalad ah u fekeraya inay ku jiraan xaddiga fibreedka waxaa ka mid ah canab, qashinka, baararka granola, badarka aan caanaha lahayn, kiyuubka kulul, saladh iyo tufaax aan lahayn maqaarka iyaga ku jira.
Cuntada loo arko "fiber fiber" waxay lahaan doontaa ugu yaraan 5 garaam oo fiber ah halkii adeeg iyo wixii ka badan. "Wanaagsan" ilaha fibreebka waxaa ku jira ugu yaraan 2.5 gram oo fiber ah halkii adeeg.
Cuntooyinka faybarka sare waxaa ka mid ah:
- Artichokes
- Digirta duban
- Barley
- Digirta madow
- Sare dalag
- Brokoli
- Sprouts Brussels
- Couscous
- Taariikhaha
- Digir cagaaran
- Maraq lentil
- Lentils
- Lima digirta
- Digirta Badda
- Caanaha
- Kiimiko
- Qodobo
- Raspberries
- Digirta caanaha ah
- Dalag sarreen ah oo la gooyey
- Spinach
- Isku-duub digir
- Cagaashiirta cagaaran
- Burka burka
- Baasto qamadi oo dhan ah
Cuntada weli ilaha fayoobka ah ee wanaagsan oo ay ku jiraan qiyaastii 2 illaa 4.9 garaam oo fibreer ah oo loo adeego - ugu yaraan marka la barbardhigo cuntooyinka kale ee aan lahayn fiber, hase yeeshee sida ugu sarreeya cuntada sare ee kor ku qoran - waxaa ka mid ah:
- Dufanka hawada qaada
- Almonds
- Tufaax (maqaarka)
- Cabbirada
- Bananas
- Bariiska Brown
- Sprouts Brussels
- Karootada
- Celery
- Cheerios
- Corn
- Sawirro
- Graham crackers
- Baastada
- Maydhayaasha
- Baanaan
- Pecans
- Pistachio Nuts
- Baradhadu (oo la dubay maqaarka)
- Raisins
- Bariis
- Rice rooti
- Strawberries
- Jinka yaanyo (qasacadaysan)
- Rooti ah qamadi oo dhan
Mar labaad, ha ilaawin inaad calaamadiso calaamadda nafaqada si aad u hesho cuntooyin fibri badan; iska ilaali isku-darka dufanka badan si aad u hesho raashinkaaga fiber; iyo ku dhiiri geli caruurtaada in ay cunaan midhihiisa, sida tufaaxa, maqaarka.
Ilaha:
Ururka wadnaha American. Soo jeedinta AHA. Cuntada Fiber iyo Caruurta.
Machadka Daawada Iskuulada Qaranka. Helitaanka Tixraaca Cunnada ee Tamarta, Carbohydrateka, Fiberka, Fat, Astaanta Fataha, Kolestarool, Protein, iyo Amino Acids. 2005.
Mayo Clinic Staff. Nafaqada iyo cunto cunid caafimaad leh. (2015, Oktoobar 8). http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
USDA Daraasadda Qaranka ee Nafaqada Qaranka ee Tixraaca Heerka, La sii daayo 18. Fiber, Dhamaan Cunto-ga (g) Macluumaadka Cuntada la Xushay Cabbirada Caadiga ah, oo lagu xalliyo waxyaabaha nafaqada ah.