Fiber kisme sabse jyada paya jata hain.

Khane ko sahi tarah se pachaane ke liye Fiber ki jaroorat hoti hain. Aapko yeh mahsoos karwane ke liye ki aapka pet bhara hua hain, Food related Fiber jaroori hain. Fiber ki kami se kabz, Bawaseer aur khoon mein cholesterol  aur sugar ki matra ka badhna aadi samsyayein aa sakti hain. Iske opposite iski jyada matra ke upyog se Aantadiyo mein preshani, Dast ya dehydration ki problem bhi aa sakti hain. Jo vyakti apni diet mein fiber ko badhaate hain, unhe paani ko jyada se jyada peena jaroori hain.

Jab fiber ki baat aati hain to chhote-chhoter changes aapke fiber ke sewan aur puri sehat par ek bada asar daal sakte hain. Fiber ke sewan se dil ki bimari, Diabetes, Motapa aur kai tarah ke cancer se bacha ja sakta hain. Mahilaon ko din bhar mein 25 Gram Fiber aur purusho ko lagbhag 35 se 40 gram Fibers ki jaroorat hoti hain, lekin hum sirf 15 Gram hi Fiber kha paate hain.

Iska matlab yeh nahi hain ki aap apna manpasand khana chhod de ya lifestyle mein badlaav laye. Yaha kuch aise food bataye gye hain, Jinke upyog karke aap Fiber ko apne diet mein shamil kar sakte hain.

Dry Fruits :- Salad, Dahi aur Anaaz mein Dry fruits milaye.

Oatmeal :- Oats mein Beta Glucan hota hain jo ek special type ka Fiber hain. Yeh cholesterol level ko kam karke body ki immunity ko badhata hain.

Reshedar Sabziya :- Sabziyo ka sewan adhik kare. Sabziya Fiber ka bahut accha source hoti hain Example ke taur par Muli, Pattagobhi aadi.

Genhu ka Aata :- Apne manpasand pakvaano mein Maide ki jagah Genhu ke Aate ka istemal kare.

Daale :- Apne  niyamit khane mein High Fiber se bharpoor Anaaz shamil kare Jaise Rajma, alag-alag kism ki sabhi daalein Fiber ka accha source hoti hain.

Bhutta (Makka) :- Fiber Anaaz aisa choone jisme ek baar khane se hi jyada Fiber ki supply ho sake, Jaise Makka, jiske ek hisse mein kam se kam 4gram fiber hota hain.

Phal (Fruits) :- Phalo ka sewan jyada kare. Nashte ya Mooh meetha karne ke liye Phal khaye aur Phalo ka juice Kam piye, Kyonki Juice banane  se Fruits ke ander mauzood Fibers  ka jyadatar hissa vaise nikal jata hain. Isliye Phalo ko chhilko ke sahit khaye jaise Seb aur Nashpati aadi phalo ko chhilke ke sahit khaye. Chhilko mein hi sabse jyada fiber hota hain.

Matar :- Matar ko chahe ubaal kar khaye ya phir kacchi khaye. Ek cup Matar ke daano mein 16.3 Gram Fiber milega.

Brown Rice ;- Samanya Chawal ki jagah par Brown Rice ka upyog kare.

Brown Bread :- Genhu se bani hui bread aur pasta ka istemal kare.