Abinci na gina jiki
Tun da yake yara da yawa ba sa cin 'ya'yan itatuwa da kayan marmari da yawa kuma suna da abinci maras kyau, suna da kayan da za su kasance mai sauƙi a fiber. Irin wannan cin abinci na iya zama mara kyau m. Ɗaya daga cikin sakamakon da ya fi kowa da sauri? Tabbatarwa.
To, yaya fiber yake bukatar yaro a cikin abincin su? A cewar Cibiyar Ilimin Harkokin Ilimin Amirka, "yawancin mutum na yau da kullum zai zama daidai da shekarunta da 5 grams (don haka, mai shekaru 7, 7 + 5 = 12 grams a rana) har zuwa iyakar 35 grams a rana. "
Duk da haka, yawancin masana masana'antu sunyi zaton cewa bai dace da fiber ba. Ƙwararrun fiber na yau da kullum sun ce yara ya kamata su ci game da fiber 14 na kowane calories 1,000 da suka ci. Yaran tsofaffi waɗanda ke cinye ga adadin kuzari suna buƙatar samun ƙarin fiber a cikin abincin su.
Babban Fiber Fiber
Gaba ɗaya, hanyoyin samar da fiber sun hada da 'ya'yan itatuwa, kayan lambu, legumes (wake), gurasa, da hatsi. Don duk abincin abinci, ku tabbata cewa kuna samun abubuwa da ke dauke da ƙwayar fiber ta hanyar karanta lakabin abinci mai gina jiki. Wasu abincin da ake zaton kuskuren suna dauke da adadin fiber sun hada da inabi, melons, sanduna granola, hatsi ba tare da rani, kuki ba, da letus da apples ba tare da fata a kansu ba.
Abincin da ake dauke da "fiber" zai kasance akalla 5 grams na fiber da hidima ko fiye. "Hanyoyi masu kyau" suna dauke da akalla 2.5 grams na fiber da bauta.
Babban abincin fiber sun hada da:
- Artichokes
- Gasa wake
- Barley
- Black wake
- Bran na gari
- Broccoli
- Brussels sprouts
- Couscous
- Dates
- Green Peas
- Lentil miya
- Lentils
- Lima wake
- Ƙudan zuma
- Oat bran
- Pears
- Prunes
- Raspberries
- Ganyayyun wake
- Shredded alkama hatsi
- Alayyafo
- Yayyafa Peas
- Gudun tsuntsu
- Alkama na gari
- Dukan alkama taliya
Abinci wanda har yanzu suna da kyau na tushen fiber wanda ya ƙunshi kusan 2 zuwa 4.9 grams na fiber da bauta - akalla kamar yadda aka kwatanta da sauran abinci ba tare da fiber ba, amma ba kamar yadda yawancin fiber da aka lissafa a sama ba - sun hada da:
- Air popped popcorn
- Almonds
- Apples (fata a kan)
- Ƙarƙasa
- Ayaba
- Brown shinkafa
- Brussels sprouts
- Karas
- Seleri
- Cheerios
- Masara
- Fig
- Graham crackers
- Oatmeal
- Oranges
- Kirki ba
- Pecans
- Pistachio Kwayoyi
- Dankali (gasa da fata akan)
- Raisins
- Rice
- Rye gurasa
- Strawberries
- Manna tumatir (gwangwani)
- Dukan gurasar alkama
Bugu da ƙari, kar ka manta da ku duba lakabin abinci mai gina jiki don samo abinci mai fiber; kauce wa ƙara manyan kayan toji zuwa manyan kayan abincin fiber; da kuma karfafa 'ya'yanku su ci' ya'yansu, kamar apples, tare da fata.
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.
Mayo Clinic Staff. Gina da abinci da cin abinci mai kyau. (2015, Oktoba 8). http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
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.