Fiber abu ne mai muhimmanci na abinci mai kyau, kuma mafi yawan masana sun ba da shawarar cewa yara da manya suna cin abincin fiber.
A cewar Cibiyar Harkokin Ilimin Harkokin Ilimin Amirka, a cikin Cibiyar Nazarin Abinci na Yararku , "mutanen da ke cin abinci mai yawa ba su da girma, suna da cututtukan zuciya, ko kuma magance matsalolin da ke fama da ciwon zuciya, ciki har da maƙarƙashiya da ciwon daji."
Cin abinci mai yawa a cikin fiber yana da mahimmanci don hanawa da kuma kula da maƙarƙashiya a cikin 'ya'yanku.
Ƙarancin shawarwari ga Yara
Yaya yawan yara suke bukata?
Shawarar da aka saba da ita ita ce adadin fiber da yaro ya buƙaci ya ci kowace rana ya zama daidai da shekarunsu a shekaru da 5. Saboda haka, dan shekara 5 yana bukatan 10g na fiber kowace rana kuma yana bukatar kimanin shekaru 12 17g.
Mutane da yawa masu aikin gina jiki sunyi tunanin cewa bai isa ba, ko da yake.
Shawarar da aka saba da ita ita ce yara ya kamata su ci 14g na fiber ga kowane calories 1,000 da suka ci. Don haka a fili ma'anar yara da suka ci karin calories ya kamata su sami karin fiber a cikin abincin su.
Wasu karin shawarwari na fiber na yara sun haɗa da cewa:
- 1 zuwa 3 mai shekaru 3 ya kamata a sami kimanin 19g na fiber kowace rana
- 4 zuwa 8 mai shekaru takwas ya kamata su sami kimanin 25g na fiber kowace rana
- Ya kamata 'yan mata 9 zuwa 13 suyi kimanin 26g na fiber kowace rana
- Yaran yara 9 zuwa 13 suna daukar kimanin 31g na fiber kowace rana
- Ya kamata 'yan mata 14 zuwa 18 zasu sami kimanin 26g na fiber a kowace rana
- Yaran yara 14 zuwa 18 suka kamata su sami kimanin 38g na fiber kowace rana
Yaya yawancin fiber da yara ke samu a cikin abincin su kowace rana?
Abincin da ke cikin ƙwayar
Gaba ɗaya, hanyoyin samar da fiber sun hada da 'ya'yan itatuwa , kayan lambu , legumes (wake), da kuma gurasar hatsi da hatsi.
Don samun abinci mai kyau a cikin fiber don iyalinka, karanta adadin abincin abinci na abinci don ganin yadda fiber ke ciki.
Gaba ɗaya, abincin da ke cikin fiber zai zama akalla 5g na fiber da hidima ko fiye. Wadanda suke da kyau na tushen fiber suna da akalla 2.5g na fiber da bauta.
Abincin Abinci a Fiber
Wani kyakkyawan tsarin yatsa babba shi ne cewa abinci mafi girma a kitsen yana da yawa a cikin fiber.
Ƙananan fiber abinci (kasa da 2g na fiber da bauta) sun haɗa da:
- nama nama
- gwangwin man shanu
- qwai
- madara
- yogurt
- cuku
- ice cream
- farin gurasa
- fararen shinkafa da taliya
- 'ya'yan itatuwa gwangwani ba tare da ɓangaren litattafan almara da yawancin' ya'yan itatuwa ba tare da fata ba
- da yawa kayan lambu da aka dafa sosai ba tare da tsaba, kamar alayyafo, dankali dankali, wake wake, da karas, da sauransu.
- da kyau-ripened ayaba
- Jell-O
Duk da yake rage cin abinci na fiber zai iya taimakawa yara da matsanancin zafi, gas, da zawo, ba wani abu da mafi yawan masana sun bada shawara ga yara ba.
Yi magana da dan jaririn ku don tabbatar da yarinya suna samun tsinkayyar fiber a cikin abincin su.
Sources:
Ƙungiyar Zuciya ta Amirka. Recommended AHA. Abinci da yara.
Cibiyar Magungunan Magunguna na Kwalejin Nahiyar. Abubuwan da ake amfani da su don amfani da makamashi, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, da Amino Acids. 2005.
Cibiyar Nazarin Kasuwanci na USDA na Standard Reference, Release 18. Fiber, Total Dietary (g) Abinda ke ciki na Abincin Zaɓaɓɓu ta Kayan Gida ɗaya, an tsara su ta hanyar abun ciki mai gina jiki.