Kalkuleta na Cin Fiber na Yau da Kullum
Gram nawa na fiber kake buƙata a rana?
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Kalkuleta na Cin Fiber na Yau da Kullum
Fiber na abinci yana taimakawa narkewar abinci, sukarin jini mafi kwanciyar hankali, ƙananan cholesterol da hanji mai lafiya, duk da haka yawancin mutane suna samun ƙasa da yadda ake buƙata. Cibiyar Magunguna ta ba da shawarar kusan gram 14 na fiber a kowace kalori 1000, don haka manufar ka tana canzawa gwargwadon yawan abincin da kake ci. Shigar da kalorin ka na yau da kullum don samun fiber da aka ba da shawarar a gram, tare da ƙimomin manuniya na manya na yau da kullum ga maza da mata. Ƙara fiber a hankali tare da ruwa mai yawa don guje wa rashin jin daɗi.
Yawancin mutane suna samun kusan rabin fiber ɗin da suke buƙata kawai. Ka ƙara shi a hankali da hatsi cikakke, wake, 'ya'yan itace da kayan lambu, kuma ka sha isasshen ruwa.
Yadda ake karanta sakamakonka
Manufar ita ce jimlar fiber na abinci a rana; ka'ida mai amfani ita ce kimanin grams 14 na fiber ga kowane kcal 1,000. Cimma ta yana taimakawa narkewar abinci, koshi da sukarin jini mai kwanciyar hankali.
Yadda ake amfani da wannan na'urar lissafin fiber
Shigar da shekarunka da jinsinka (ko adadin kuzari na yau da kullun, ya danganta da kayan aikin) sannan ka danna lissafa. Manufar fiber ɗinka ta yau da kullun za ta bayyana nan take a grams, ba tare da rajista ba.
Kimiyyar da ke bayan lambobin
IOM na ba da shawarar kimanin grams 25 a rana ga mata da 38 ga maza (ƙasa bayan shekaru 50). Fiber mai narkewa (oats, wake) da wanda ba ya narkewa (hatsi cikakke, kayan lambu) suna aiki daban.
Iyakoki da shawarwari masu amfani
Yawancin mutane suna cin ƙasa da abin da aka ba da shawara; ƙara fiber a hankali kuma ka sha ruwa mai yawa don gujewa kumburi; abinci cikakke ya fi kari. Gwada na'urorin Sugar, Sodium da Net Carbs na CaloNote kuma ka yi rikodi a manhajar CaloNote.