Afotusɛm ntiantia
- Swap white bread and rice for whole-grain versions.
- Toss beans or lentils into a soup or salad.
- Add fiber slowly and drink more water with it.
Fiber wɔ ne suban ho haw. Ɛte sɛ ade a dɔkota tu wo fo wɔ ho na cereal adaka ma ne ho so wɔ ho, ade a ɛsɛ sɛ wofa kakra na ɛtɔ piti kakra. Enti yɛn mu dodow no ara bu yɛn ti gu na yɛnnwen ho bio da.
Ɛno yɛ awerɛhow, efisɛ fiber reyɛ ade ama wo sen nea woredi nyinaa bɛyɛ ho. Na ɛda adi sɛ wonnya bi nnɔɔso. Mpanyimfo a wɔwɔ Amerika nya bɛyɛ gram 15 da biara. Nea wɔkamfo kyerɛ no bɛn gram 25 ma mmea ne 38 ma mmarima. Yɛn mu dodow no ara redi wɔ tank fã so.
Nea fiber yɛ ankasa
Fiber yɛ afifide nnuan no fã a wo nipadua ntumi mmubu mu koraa. Ɛte sɛ nea ɛnso. Mmom ɛyɛ nea ɛne no bɔ abira. Esiane sɛ ɛfa mu a wɔnsɛe ne fã kɛse no nti, ɛyɛ nnwuma a aduane a wobubu mu ntumi nyɛ.
Ɛwɔ ahorow abien, na wopɛ ne nyinaa.
- Fiber a ɛyɛ soluble nan wɔ nsu mu na ɛdan gel a ɛyɛ mmerɛw bere a ɛfa wo mu no. Saa gel no ma aduanenan kɔ brɛoo, a ɛboa ma wo mogya mu asikre yɛ kankan na ɛtumi tew cholesterol so. Wuhu wɔ oats, adua, aprɛ, citrus, ne barley mu.
- Fiber a ɛyɛ insoluble nnan. Ɛma adesoa kɔ soro na ɛma nneɛma kɔ so wɔ wo yam mu, a ɛno ne ahintasɛm a anuonyam nni mu a ɛma woyɛ kankan. Ɛwɔ aburow a ɛyɛ mua, nnuaba a ɛyɛ den, ne nnuaba ne nhabamma honam ani.
Afifide nnuan dodow no ara kura abien no nyinaa fra, enti enhia sɛ wobu nkontaa. Di afifide a ɛyɛ mua ahorow pii na wubenya abien no nyinaa.
Akatua komm no
Ɛha na fiber nya ne didi. Mayo Clinic de aduandi a fiber wɔ mu pii bata komayare, asikrenam yare a ɛto so abien, ne aduanenan ho haw bi a ano sua ho, ne mogya mu asikre a ɛyɛ kankan ne cholesterol a apɔw paa ho. Ɛno yɛ mfaso pii a efi biribi a wuhu wɔ lentils kuruwa mu.
Mfaso bi nso wɔ hɔ a wobɛte nka da no ara. Fiber ma woyɛ mma. Esiane sɛ ɛma aduanenan kɔ brɛoo na egye baabi no nti, aduane a fiber wɔ mu pii no ma ɔkɔm yɛ komm kyɛ sen calorie koro no ara a wɔayi ne mu ade. Ahodwiriw a wote nka dɔnhwerew biako akyi a woadi pastry anɔpa aduan no? Fiber ma ɛyɛ mmerɛw. Ɛyɛ nea enti a oats kuruwa soa wo kosi awia aduan na doughnut gyaw wo sɛ worehwehwɛ aduane wɔ dɔnhwerew du.
Afei wo yam nso wɔ hɔ. Mmoawammoa apem-apem a wɔte wo aduanenan kwan mu no di fiber ahorow bi. Sɛ woma wɔn aduan yiye a, wonyin yiye, na yam microbiome a wɔama no aduan yiye no bata nneɛma pa ahorow nyinaa ho, fi aduanenan a ɛyɛ kankan kosi abusuabɔ a ɛyɛ komm a wo ne wʼankasa wʼaduandi wɔ.
Sɛnea wubedi pii a wonnwen ho dodo
Enhia sɛ wonya supplement anaa aduandi soronko. Nea ehia ne nsakrae kakraa kakraa bi a woyɛ no nkakra.
- Sesa fitaa ma mua wɔ baabi a ɛyɛ mmerɛw. Brodo a ɛyɛ mua, mmɔ a ɛyɛ tuntum, pasta a ɛyɛ mua. Fiber te baabi a wɔayi afi nea wɔahohoro mu no.
- Ma honam ani nka ho. Aprɛ anaa bayerɛ fiber pii wɔ honam ani ase pɛɛ. Gyaw no.
- Fa adua anaa lentils gu biribi a woyɛ dedaw mu. Nsabuo bi gu nkwan mu, salad mu, pasta kai mu. Adua yɛ nea ɛyɛ den na ɛho yɛ fo a ɛwɔ hɔ no baako.
- Fa wʼani to nnuaba ne nnuaba a ɛyɛ den so bere a woredidi kakra. Aprɛ ne almonds nsabuo ketewa bi ye sen cracker a eyera a nsensanee biara nni hɔ.
- Fa oats fi da no ase. Oatmeal yɛ fiber a ɛyɛ mmerɛw kɛse a wode bɛka ho no baako, na ɛyɛ akomatɔyam wɔ anɔpa a emu yɛ den mu.
Kɔkɔbɔ mmienu a ɛyɛ mmerɛw. Yɛ no brɛoo. Sɛ wufi gram 15 huri kɔ 35 anadwo biako mu a, wo yam besɔre de pɛre ne mframa ayɛ. Fa kakra ka ho nnansa biara na ma wo nipadua nsesa ne ho. Na nom nsu pii bere a woredi fiber pii no, efisɛ fiber a ɛyɛ soluble hia nsu na ama ayɛ ne mmerɛwyɛ adwuma. Fiber pii a nsu pii nnka ho betumi ama woayɛ kankan, a ɛno ne nea botae no kyerɛ no ne no bɔ abira.
Asɛm a ɛfa wʼankasa wo nipadua ho
Ma nnipa dodow no ara, fiber pii a efi aduane ankasa mu yɛ adwene pa kɛkɛ. Nanso nipadua gu ahorow. Sɛ wowɔ aduanenan ho yare bi te sɛ yam a ɛhaw, Crohn's, anaa colitis, anaa wɔayɛ wo yam ho oprehyɛn a, fiber pii nyɛ papa ntɛm ara, na ahorow bi betumi ahaw wo. Wo ne wo dɔkota anaa aduandi ho nimdefo nkasa fa nea ɛfata wo ho. Saa ara nso na ɛte sɛ woresusuw fiber supplement ho, titiriw bere a ɛne nnuru bom, efisɛ fiber betumi asesa sɛnea nnuru bi kɔ nipadua mu.
Eyinom mu biara nsɛ sɛ ɛyɛ pɛ. Wonnhwehwɛ gram 38 a mfomso nni mu a wɔakyerɛw wɔ app mu. Wohwehwɛ kakra a ɛsen ɛnnɛra, ti kɛse fi afifide mu, a wode nsu a ɛdɔɔso anom. Yɛ saa, na wo koma, wo mogya mu asikre, wo yam, ne wʼahoɔden awia bɛda wo ase komm.
Nea efi
- Mayo Clinic, Dietary fiber: Essential for a healthy diet
- National Center for Biotechnology Information, The Health Benefits of Dietary Fibre
- National Center for Biotechnology Information, The Role of Dietary Fiber in Health Promotion and Disease Prevention