Овесена закуска, богата на фибри

Фибрите са винаги били леко недооценявани по мое мнение, а това не трябва да е така. Определено заслужават повече внимание и са задължителна част от всяка диета.

Хранителен режим богат на фибри може да има много положителни ефекти върху нашето здраве.

Според проучване диета богата на фибри може да помогне дори при борбата с рака. Учените са открили, че фибрите могат да намалят риска от рак на гърдата.

Също така в едно голямо проучване жените които са приемали на ден между 38 и 77 грама фибри са имали 2 20% по-малка вероятност да заболеят от рак на яйчниците в сравнение с жени които са приемали по-малко фибри. Според тях храни с голям гликемичен товар са по-вредни и е добре да се избягват в този случай.

Но защо точно фибри?

Нашето тяло има ежедневна нужда от фибри. Интересен факт е че тялото ни никога не ги усвоява. От момента в който ги изядем до тоалетната те си остават горе долу еднакви. Те се делят на разтворими и неразтроврими.

Разтворимите фибри най-образно казано се превръщат в нещо као гел в стомаха и забавят храносмилането, това от своя страна намалява холестерола и кръвната захар. Неразтворимите фибри от друга страна не се променят особено много. Те подпомагат по-честото и редовно ходене до тоалетна и са незаменим приятел при случаи на запек, подут корем, и нередовно ходене до тоалетна.

Фибрите контролират и чувството за ситост. Повече фибри означава по-малко глад.

И все пак какво количесто фибри трябва да ядем на ден?

Напрактика няма приет минимум от това колко фибри трябва да приемаме. Това е защото няма открити състояния и зависимости свързани с някакви заболявания когато не ядем достатъчно фибри в диетата си. Но най-често това може да доведе до по-трудно изхождане, нередовен стомах, засилено чувство за глад и др.

От другата страна прекаленото консумиране на фибри може да доведе до потенциално ниски нива на някои минерали в организма. Прекалено многото фибри в една диета могат да понижат нивата на желязо, калции и цинк.

  • Приемът на 10-12 гр. фибри на 1000 килокалории се смята за напълно безопасен и не е свързан с такива негативи. Това количество се смята препоръчително дори за Японците, които по начало имат недостиг на калции в диетите си.
  • Нека направим и сравнение с официалните препоръчките за прием на фибри за Американците от 2010. Това което се препоръчва там е да се консумират около 14 гр. фибри на 1000 килокалории. Приблизително 25 гр. на ден за жените и 38 гр. на ден за мъжете.
  • За деца приемът на фибри трябва да бъде по-малък. За деца над 2 години количеството на фибри които са най-добри за здравето се определят като вземе възрастта на детето и се добави +5 до +10. (за 2 годишно дете от 7 до 12 гр фибри на ден)

Най-добрите източници на фибри

За да е малко по-лесно съм разделил храните в няколко категории. Така по-лесно можем да се ориентираме из между храните.

Плодове: Съдържание на фибри на 100 гр.

  • Авокадо: 7 гр.
  • Сини сливи:  7 гр.
  • Малини: 7 гр.
  • Къпини: 5 гр.
  • Круши: 3.1 гр.
  • Банан:  2.6 гр.
  • Ябълки: 2.4 гр.

Зеленчуци: Съдържание на фибри на 100 гр.

  • Спанак: 7 гр.
  • Грах (варен): 6 гр.
  • Артишок: 5 гр.
  • Йамс (сладки картофи, варени): 3.9 гр.
  • Броколи (варени): 3.3 гр.
  • Цвекло: 2.8 гр.
  • Моркови: 2.8 гр.
  • Брюкселско зеле: 2.6 гр.
  • Сладка царевица (варена): 2.4 гр.
  • Аспержи (варени): 2 гр.
  • Ряпа: 1.8 гр.

Ядки и семена: Съдържание на фибри на 100 гр.

  • Бадеми: 12 гр.
  • Шам-фъстък: 10 гр.
  • Фъстъци: 9 гр.
  • Орех: 7 гр.
  • Чия семена: 34 гр.
  • Ленено семе: 27 гр.
  • Слънчогледови семки (печени): 11 гр.
  • Тиквено семе (печено): 7 гр.

Бобови растения: Съдържание на фибри на 100 гр.

  • Леща (варена): 8 гр.
  • Боб Мунг (варен): 8 гр.
  • Нахут (варен): 8 гр.
  • Червен боб (варен): 6 гр.

Житни растения: Съдържание на фибри на 100 гр.

  • Овес: 10.6 гр.
  • Пълнозърнести спагети / макарони (варени): 4.5 гр.
  • Булгур: 4.5 гр.
  • Ечемик (варен): 3.8 гр.
  • Киноа (варена): 2.8 гр.

Хлебни продукти: Съдържание на фибри на 100 гр.

  • Пълнозърнест хляб: 7 гр.
  • Ръжен хляб: 6 гр.
  • Бял хляб 2.7 гр.

By Admin

224 thoughts on “38 Храни богати на фибри, които да добавите в менюто си”
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