Zvine fiber-zvakapfuma zvekudya uye zvitanhatu zvakakosha zvehutano

Zvemukati

• Fiber Kubatsira
• Chinyorwa cheakakwira fiber chikafu
• Mhando dzekudya fiber
• Soluble faibha
• Shangu dzisingasviki
• Huwandu hwefibisi pazuva

Fibers ndiwo macomputer emavambo emiti asina kugayirwa nemuviri uye ayo anogona kuwanikwa mune zvimwe zvekudya zvakaita semichero, miriwo, zviyo nezviyo, semuenzaniso. Kunwa kwakakwana kwefibre mukudya kwakakosha kuchengetedza hutano hwematumbo, kurwisa uye kudzivirira zvirwere zvakaita sekuzvimbirwa, kufutisa uye chirwere cheshuga.

Kune mhando mbiri dzefaibha, dzinogadzikana uye dzisingasvike, uye zvekudya zvakawanda zvine mhando mbiri dzefibre, zvisinei hazvo imwe neimwe ine mabhenefiti akasiyana emuviri. Iyo yezuva nezuva fiber kurudziro yemunhu mukuru iri pakati pe25 uye 38 gramu.

Fiber Kubatsira

Muzhinji, hutano hutano hwefibre ndeiyi:

1. Kurwisa kupatira, nekuti ivo vanomhanyisa ura hwekufamba uye vanowedzera huwandu hwetsvina uye vanofambisa kubviswa kwayo, kunyanya kana ichidyiwa pamwe neyakaenzana mvura.
2. Wedzera kunzwa kwekuguta, sezvo zvavasina kugayiwa, ivo vanogadzira mhando yejel mudumbu, zvichibatsira kudzikisa macalorie ayo akamedzwa uye kufarira kuonda;
3. Batsira kudzora huwandu hweshuga yeropa, nekuti kunwa kwemakabohydrate padumbu remukati kunononoka, zvichikonzera kuti glucose iwedzere zvishoma nezvishoma uye insulini ironge mwero wayo muropa;
4. Kuderedza cholesterol uye triglyceride mazinganekuti iyo tambo inokwanisa kudzikisa kunwa kwemafuta uye cholesterol pamatumbo, zvichivaita kuti vadzikise kusangana kwavo mumuviri mukufamba kwenguva;
5. Bvisa chepfu inowanikwa muura, kuburikidza netsvina, pamwe nekudzora uye kugadzirisa pH muura;
6. Chengetedza hutano hwemukati mezvirimwa uye nemudumbu system, sezvavanoshanda sechikafu chebhakitiriya rinobatsira iro riripo mumatumbu. Kunze kwekusimudzira hutano hwemudumbu microbiota, iyo tambo inoderedza kuzvimba, inowedzera dziviriro yemuviri uye inodzivirira kuumbwa kwezvirwere zvemukati.

Kuti uwane mabhenefiti ese efaibha, zvinodikanwa kuti utore zvekudya zvine fiber-zuva nezuva nezvose zvakakosha zvekudya uye zvidyiwa. Izvo zvakakoshawo kutaura kuti kana uchidya chikafu chine fibre, zvinodikanwa kuti uwedzere kunwa kwemvura, sezvo mvura ichidiridza iyo fiber uye ichizora ura, ichirerutsa kubviswa kwetsvina nekuvandudza kuzvimbirwa.

Chinyorwa cheakakwira fiber chikafu

Iyi tafura inotevera inoratidza chikafu chakapfuma kwazvo mu fiber uye mune zviyero zvani zvavanazvo:

Mhando dzekudya fiber

Midziyo yemidziyo inogona kuverengerwa seyakanyungudika kana kusatsetseka, musiyano mukuru pakati pavo uri wekuti iyo fiber inosungunuka inonyungudika mumvura, nepo iyo isina kubatika fiber isingaiti. Chimwe nechimwe chazvo chine mabhenefiti acho makuru.

Soluble faibha

Tambo dzakasungunuka dzinonyungudika mumvura dzichiumba gel, uye saka dzinogara kwenguva refu mudumbu uye ura mudiki, nokudaro zvichipa kunzwa kukuru kwekugutsikana, kudzora shuga yeropa uye kudzikisa cholesterol.

Uye zvakare, tambo dzakasungunuka dzinogadziriswa uye dzinoviriswa nemabhakitiriya akanaka aripo mumatumbu, ayo anobatsira kuchengetedza hutano hwemukati uye kudzikisa kuzvimba, kudzivirira kuoneka kwezvirwere zvemudumbu, senge chirwere cheCrohn, ulcerative colitis uye ura hunogumbuka, uye vanogona zvakare kudzivirira kenza yakajeka, uye saka inogona kutorwa se prebiotic.

Mimwe tambo yakasungika ndeye pectin uye inulin, semuenzaniso, iyo inogona kuwanikwa mune zvekudya zvakaita semichero, miriwo, zviyo uye chikafu chine oats, utachiona hwegorosi, bhari uye rye. Ona zvimwe nezve zvekudya zvakapfuma mune yakasviba fiber.

Shangu dzisingasviki

Shinda dzisingasviki hadzinyungudike mumvura uye kuvirisa kwadzo mudumbu microbiota ishoma, saka pavanosvika ura hukuru, vanomhanyisa ura hwekufamba sezvo ichiwedzera huwandu hwetsvina uye ichiita seyakaregedzeka laxative, ichidzivirira kuitika kwematambudziko akadai Kuzvimbirwa, mamota uye kuzvimba padumbu. Ivo zvakare vanofarira kubviswa kwezvinhu zvine chepfu zvinogadzirwa padumbu remukati.

Mimwe tambo dzisingasviki iselulose uye lignin, semuenzaniso, iyo inogona kuwanikwa zvakanyanya muzviyo zvakakwana, kunyanya maamondi muganda, chia nembeu yakasungwa, nzungu, mazambiringa akaomeswa uye muhombodo yemichero nemiriwo. Tarisa uone zvimwe zvekudya panowanikwa insoluble fibers.

Huwandu hwefibisi pazuva

Chikamu chezano rekuwedzera kushandiswa kwefibre muchikafu ndechekuisa chikafu chisina mbishi uye chakachengeterwa, kunyanya michero nemiriwo, pamwe chete nezviyo, mbeu uye zviyo zvizere, kudzivirira chikafu chakanatswa senge furawa yechibage, hupfu hwegorosi uye mupunga Muchena.

Zvinoenderana neChikamiro cheNutrition uye Dietetics, kurudziro yezuva nezuva yefibre inosiyana nezera uye bonde, zvichienderana netafura inotevera:

Kana nekuda kwechimwe chikonzero zvisingaite kumedza huwandu hwakakurudzirwa hwefibhi pazuva kuburikidza nechikafu, kune zvimwe zvinowedzera zvinogona kutengwa muma pharmacy, zvitoro zvekudya zvehutano kana zvitoro zvepamhepo mu capsule kana fomu yehupfu ine mabhenefiti akafanana nefiber iripo muchikafu.