الإكثار من الألياف في نظامك الغذائي

من إعداد فريق مايو كلينك

ربما يكون أشهر ما تُعرف به الألياف قدرتها على المساعدة في علاج الإمساك. ولكن الألياف يمكنها أيضًا تقليل مخاطر الإصابة بداء السكري وأمراض القلب. كيف يمكنك الحصول على مزيد من الألياف؟ اختر حبوب الإفطار التي تحتوي أمساؤها على عبارة حبوب كاملة أو نخالة أو ألياف. اختر استخدام أنواع الخبر والمعكرونة المصنوعة من الحبوب الكاملة. جرّب الأرز البني والأرز البري والشعير والقمح المجروش. استهدف زيادة كمية الألياف في نظامك الغذائي بالتدريج على مدار عدة أسابيع. اشرب أيضًا كميات وفيرة من الماء، فالألياف تعطي مفعولاً أفضل عندما تمتص الماء.

06/01/2021 انظر المزيد من التفاصيل الشاملة

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