Fiber

Fiber chinhu chinowanikwa mumiti. Dhayeti fiber, inova iyo mhando yefaibhu iwe yaunogona kudya, inowanikwa mumichero, miriwo, uye zviyo. Icho chikamu chakakosha chekudya zvine hutano.

Dhijitari fiber inowedzera yakawanda kuchikafu chako. Nekuti inoita kuti unzwe kuzara nekukurumidza, zvinogona kubatsira nekudzora uremu. Fiber inobatsira kugaya uye inobatsira kudzivirira kupatira. Iyo dzimwe nguva inoshandiswa pakurapa diverticulosis, chirwere cheshuga, uye chirwere chemwoyo.

Kune maviri mafomu efaibha: soluble uye insoluble.

Fibha inogadziriswa inokwezva mvura uye inotendeukira kune gel panguva yekugaya. Izvi zvinononoka kugaya. Fibha inogadziriswa inowanikwa muoat bran, bhari, nzungu, mhodzi, bhinzi, nyemba, pizi, uye mimwe michero nemiriwo. Kutsvagurudza kwakaratidza kuti faibha inosungunuka inoderedza cholesterol, iyo inogona kubatsira kudzivirira chirwere chemwoyo.

Insoluble fiber inowanikwa mune zvekudya senge gorosi bran, miriwo, uye zviyo zvakakwana. Inoita kunge inomhanyisa kupfuudza kwechikafu kuburikidza nemudumbu uye nematumbu uye inowedzera hombe kuchigaro.

Kudya huwandu hwakawanda hwefibre munguva pfupi ingakonzera hutumbu gasi (flatulence), kuzvimba, uye kurwadziwa mudumbu. Dambudziko iri rinowanzoenda kana mabhakitiriya echisikigo ari mudumbu achizojairira kuwedzera fiber. Kuwedzera fiber kuchikafu zvishoma nezvishoma, pachinzvimbo chese panguva imwe chete, kunogona kubatsira kudzikisa gasi kana manyoka.

Fibha yakawandisa inogona kukanganisa kupinza kwemaminerari simbi, zinc, magnesium, uye calcium. Muzviitiko zvakawanda, ichi hachisi chikonzero chekunetseka zvakanyanya nekuti chikafu chepamusoro-fiber chinowanzo kuve chakapfuma mune zvicherwa.

Paavhareji, maAmerican izvozvi vanodya anenge gumi nematanhatu magiramu e fiber pazuva. Kurudziro yevana vakura, vachiri kuyaruka, uye vakuru ndeyekudya magiramu makumi maviri nesere kusvika makumi matatu nesere pazuva. Vana vadiki havazokwanise kudya macalorie akakwana kuti vawane huwandu uhwu, asi izano rakanaka kuburitsa zviyo zvese, michero mitsva, uye zvimwe zvekudya zvine fiber yakawanda.

Kuti uone kuti iwe unowana fiber yakakwana, idya zvakasiyana siyana zvekudya, zvinosanganisira:

• Zviyo
• Bhinzi dzakaomeswa uye pizi
• Zvibereko
• Muriwo
• Mbeu dzese

Wedzera fiber zvishoma nezvishoma pamusoro pesvondo remavhiki mashoma kudzivirira dumbu kutambudzika. Mvura inobatsira fiber kupfuura nenzira yekugaya. Inwa mvura zhinji (anenge magirazi masere emvura kana noncaloric fluid pazuva).

Kutora mapepa emichero nemiriwo kunoderedza huwandu hwefibre yaunowana kubva muchikafu. Fibhi-yakapfuma chikafu chinopa hutano mabhenefiti kana ichidyiwa mbishi kana kubikwa.

Kudya - fiber; Roughage; Bulk; Kuzvimbirwa - fiber

• Kuzvimbirwa - chii chekubvunza chiremba wako
• High-faibha chikafu

• Zvitubu zve fiber

Hensrud DD, Heimburger DC. Nutrition's interface nehutano uye chirwere. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 202.

Thompson M, Noel MB. Chikafu uye mushonga wemhuri. Mune: Rakel RE, Rakel DP, eds. Chinyorwa cheMhuri Mishonga. 9th ed. Philadelphia, PA: Elsevier; 2016: chits. 37.

Dhipatimendi reUnited States rezvekurima uye Dhipatimendi reU.S. rehutano neVashandi. Dhijitari Mirayiridzo yevaAmerica, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Yakagadziridzwa Zvita 2020. Yakasvika Zvita 30, 2020.