Wani lokaci da safe hargitsi lokacin da kuke buƙatar dafa abincin kumallo na iyali, tattara yaro zuwa makaranta, kuma yana da kyau, kawai ba ku da lokaci ko manta da ci. Amma, kamar yadda kuka sani, karin kumallo ne wanda ke saita sautin da cajin farin ciki duka a rana. Ba mu da cikakkun fahimtar yadda yake da mahimmanci - kar a rasa abinci da safe.
Menene karin kumallo
Yakamata karin kumallo mu ya hada da cakuda Macroeles: furotin, carbohydrates, mai amfani, fiber, ma'adanai da bitamin. Kuma zaren ne wanda shine mafi mahimmanci ci gaba na abincinku na safe. Wannan hadaddun carbohydrate ne cewa ciki ya kasa narke. Duk da wannan, fiber ba shi da amfani ga microflora na hanji. Mafi yawan abubuwan da aka saba da wannan maccroement shine stalks da hatsi da kayan lambu. Fiber fiber (shine galibi cikin 'ya'yan itatuwa), juya zuwa taro mai gel, abinci ne mai gina jiki don amfani da ƙwayoyin cuta mai amfani. Da kuma m insoluble yana inganta narkewa.
Ba za a iya rasa karin kumallo a kowane yanayi ba
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Inda ya ƙunshi fiber
Fiber yana kunshe a cikin kayayyakin kayan lambu na asali, tunda bangon sel ba ya cikin sel dabbobi. Shugabannin fiber na fiber suna bushe 'ya'yan itatuwa, namomin kaza, kayan lambu, kayan lambu, chia tsaba, karas, karas. Yawancin pectin a cikin apples, beets, plum, black currant.
Me yasa kuke buƙatar cin samfuran samfuran tare da zare
Fiber na tsabtace hanji. Yana fitar da shi daga sharan abinci da abubuwa daban-daban, yana wanke dukan jiki. Cire fiber shima yana ba da gudummawa ga asarar nauyi. Saboda kumburi, 'yan gudun hijirar suna ba da jin wani satietet, na dogon lokaci hana abinci da kuma wuce gona da iri.
Fib na yana haifar da al'ada matakin glucose a cikin jini, yana ɗaukar kanta kuma yana nuna zayyana daga jiki don hana astreriosclerosis.
Oatmeal tare da kwayoyi masu daji da bushe 'ya'yan itatuwa - kyakkyawan zaɓi na karin kumallo mai amfani
Hoto: unsplash.com.
Amfani da fiber da safe yana taimakawa wajen kiyaye hanzari na metabolism. Da ke ƙasa akwai zaɓuɓɓukan karin kumallo cikin fiber:
- oatmeal tare da kwayoyi masu gandun daji da bushe 'ya'yan itatuwa (kwanakin, apricots, raisins, plums)
- bran tare da low-mai fashin kore mai mai, tare da plum da kirfa
- kwai-pashota a kan hatsi da giyar tare da avocado da tumatir ceri tumatir
- pudding daga shayen shayi, dafa shi daga ƙarancin ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar almond gaci da kwanakin crushed
- duk alkama da alkama tare da man gyada
- Blueberry Pancakes ko kanakken alkama
- parf daga wannan yogurt na shekara-shekara.