Fibre Yakanaka, Yakashata Fibha - Maitiro Ako Akasiyana Anokukanganisa Sei

Zvemukati

• Chii chinonzi Fiber uye Inoiswa Sei?
• Soluble vs Insoluble Fiber
• Fermentable Fiber
• Viscous Fiber
• Nemishonga starch
• Yakasarudzika Fibhi Iyo Yakakodzera Kujekesa
• Fructans
• Beta-Glucan
• Glucomannan
• Tora Meseji Yekumba

Fiber inogona kukanganisa zvakawanda zvehutano.

Kubva mumatumbu mabhakitiriya kusvika kuhuremu, inowanzoonekwa sechikamu chakakosha pane chikafu chine hutano.

Vazhinji vanhu vane nzwisiso yakakosha ye fiber, uye vanowanzo kuibvisa yese muchikamu chimwe chete.

Zvisinei, chokwadi ndechekuti haisi fiber yese inogadzirwa yakaenzana.

Mimwe mhando inobatsira zvakanyanya, nepo mimwe inogona kukonzera matambudziko ekugaya mune vamwe vanhu.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezvemhando dzakasiyana dzefibre.

Chii chinonzi Fiber uye Inoiswa Sei?

"Fiber" zvinoreva boka rakasiyana remakabhohaidhiretsi ayo vanhu vasingakwanise kugaya.

Isu tinoshaya ma enzymes ekugaya anodikanwa kuti avabvarure, saka ivo vanopfuura nemazhinji eiyo digestive system isina kuchinjika.

Izvo zvinokurudzirwa kudya ndeye 38 gramu evarume, uye 25 magiramu evakadzi. Nekudaro, vanhu vazhinji vari kungodya dzakatenderedza hafu yeiyo, kana 15-17 magiramu pazuva (1, 2).

Fibha inowanzo kuwanikwa muzvikafu zvezvirimwa, kusanganisira miriwo, michero, nyemba, tsanga dzese, nzungu uye mhodzi (kune rumwe ruzivo, heino runyorwa rwe makumi maviri neshanu-epamusoro-fiber chikafu).

Iko kune chaiko rakakura dzakasiyana-siyana tambo dzakasiyana dzinowanikwa mune zvekudya.

Dambudziko nderekuti ivo vanowanzo kuverengerwa munzira dzakasiyana, izvo zvinogona kuvhiringidza zvakanyanya.

Fiber yakarongedzwa zviri zviviri mumhando mbiri huru (3):

• Chikafu fiber: Fiber inowanikwa zvakasikwa muzvikafu.
• Rinoshanda faibha: Fibha inoburitswa uye yakasarudzika kubva kuzvikafu zvese, ndokuzowedzerwa kuzvikafu zvakagadziriswa.

Nekudaro, pane dambudziko hombe nekuisa fiber nenzira iyi. Rinotiudza zvachose hapana nezve hutano hwavo.

Imwe nzira inozivikanwa ndeyekutsanangudza fiber zvichibva pairi solubility (soluble vs insoluble), viscosity (viscous vs non-viscous) uye kuviriswa (inovira kana isingavirise).

Zvakare kune rimwezve kirasi rezvinhu zvinovaka muviri anonzi anozadza starch, ayo anowanzo kuverengerwa semafibre ekudya.

Fibers indigestible makabhohaidhiretsi anowanikwa zvakasikwa muzvirimwa chikafu. Ivo vanowanzo kuverengerwa senge chekudya (chinowanikwa zvakasikwa) kana chinoshanda (kuwedzerwa kuzvikafu).

Soluble vs Insoluble Fiber

Iyo solubility ye fiber inoreva kugona kwayo kunyungudika mumvura.

Kubva pane izvi, fiber yakagara yakarongedzwa seyakagadziriswa kana isingasviki:

• Soluble faibha inosangana nemvura mumatumbu, ichiumba chinhu chakaita segel. Inogona kudzora mashuga eropa, uye ine akasiyana metabolic hutano mabhenefiti ().
• Insoluble faibha haina kusangana nemvura uye inopfuura nemudumbu rekugaya zvakanyanya kusagadzikana. Inoshanda zvakanyanya se "kubhururuka" mumiririri, uye inogona kubatsira kukurumidza kupfuura kwechikafu nemarara kuburikidza neura hwako ().

Mafibha anogadziriswa anosanganisira mazino, pectins, psyllium, beta-glucans nevamwe. Shangu dzisingasviki dzinosanganisira lignin uye cellulose.

Zvidyarwa zvakasiyana zvezvirimwa zvine zviyero zvakasiyana zveaya akasungunuka uye asina kusvibiswa tambo.

Fiber inowanzo kuverengerwa zvichienderana nekwaniso yayo yekunyungudika mumvura. Fibha inogadziriswa ine mabhenefiti akasiyana siyana kwehutano hwe metabolic, nepo isingasungike fiber mabasa anowanzo seanoburitsa mumiririri.

Fermentable Fiber

Anofungidzirwa kuti 100 trillion bhakitiriya anorarama anogara mumatumbu emunhu, kunyanya mumatumbu makuru ().

Aya mabhakitiriya ari chaizvo zvakakosha kune hutano hwakakwana muvanhu. Ivo vanoita akasiyana mabasa ane chekuita nehuremu manejimendi, kudzora shuga yeropa, hutachiona, kushanda kwehuropi uye hutano hwepfungwa (, 8,,, 11, 12).

Ivo vakakosha zvekuti ivo vanowanzo kunzi "nhengo yakakanganikwa" ().

Nekuti vanhu havagone kugaya faibha, inopedzisira yasvika ura hombe husina kuchinja.

Izvi zvinowedzera huwandu uye chiyero chehushamwari gut mabhakitiriya, ayo zvakare anogadzira mapfupi-cheni mafuta acids ane simba hutano mabhenefiti ().

Mazhinji tambo dzakaviriswa dzinonyungudika, asi kune dzimwezve tambo dzisinga tsindike dzinogona kushanda nenzira iyi.

Mafuta anonaya anosanganisira pectin, beta-glucans, guar gum, inulin uye oligofructose.

Chakanakisa chikafu-chizere mafiribheri anokwanisa kuviriswa ndee bhinzi uye nyemba. Iyo 1-mukombe kushumira kazhinji inopa kusvika hafu yezvakakurudzirwa kudya kwezuva nezuva kwefibre.

Zvese zviri kutaurwa, chimwe chezvinhu-nezvigadzirwa zvefibre Fermentation igasi. Ichi ndicho chikonzero chikafu chakazara mufaira inovirisa chinogona kukonzera kugadzikana uye kusagadzikana mudumbu, kunyanya kana vanhu vasina kujaira kudya yakawanda fiber.

Inosemesa fiber inogayikwa uye inoshandiswa sehuni nehutachiona hushamwari mudumbu. Izvi zvinogona kutungamira kune akasiyana anobatsira mhedzisiro pahutano.

Viscous Fiber

Dzimwe mhando dzefaibha dzinonyungudika dzinoita gel rakakora kana dzasangana nemvura. Izvi zvinozivikanwa se viscous faibha.

Zvichitaurwa zviri nyore, iyo viscosity yemvura inoreva kune "ukobvu" hwayo. Semuenzaniso, huchi hunotapira hunonyanya kuchena kupfuura mvura.

Paunodya viscous fiber, inogadzira chinhu chakafanana nejel "chinogara" mumatumbu.

Izvi zvinodzora kugaya uye kutora kwemuviri, zvichikonzera kunzwa kwenguva refu kwekuzara uye kudzikisira chishuwo (, 17,).

Kuongororwa kwezvidzidzo makumi mana nezvina pamafibre ekurapa kwakawanikwa kuti chete viscous fibers yakaderedza kudya kwekudya uye yakakonzera kuonda ().

Viscous fibers inosanganisira glucomannan, beta-glucans, pectins, guar gum uye psyllium. Kwakanaka-kwese chikafu-chikafu kunosanganisira nyemba, asiparagasi, Brussels inomera, oats uye mbeu yeflakisi.

Viscous fibers inogadzira chinhu chakaita segel-chinogara mumatumbo, chinotungamira mukusimudzira manzwiro ekuzara, kuderedzwa kwechido uye kuonda.

Nemishonga starch

Nyeredzi ndiyo mhando huru yemakabohydrate muchikafu.

Iwo maketani marefu emamorekuru eglucose, anowanikwa mumateat, zviyo uye zvimwe zvakawanda zvekudya.

Imwe starch inonyatsodzivirira kugaya, zvekuti inopfuura nepakuzeya isina kuchinja.

Rudzi urwu rwe starch rwunodaidzwa kuti starch isingamiriri, uye inoshanda seyakaomeswa, inovirisa faibha mudumbu (20).

Resistant starch ine akawanda akasimba hutano mabhenefiti. Iyo inovandudza hutano hwekugaya, inowedzera insulin senzwi, inoderedza mashuga eropa uye inoderedza zvakanyanya chishuwo (,,,,).

Kune akatiwandei akanaka ezvinyorwa zvekudya zvinodzivirira starch, kusanganisira girini mabhanana, akasiyana mabhatani, cashews uye mbishi oats. Rondedzero yakadzama inogona kuwanikwa pano.

Pamusoro pezvo, zvimwe zvekudya zvine starch zvinowanzoita yakawanda starch inopokana kana yatonhodzwa pasi mushure mekubika. Izvi zvinosanganisira machena mbatatisi uye chena mupunga.

Mbatata mbatata yakasvibirira zvakare yakanyanya kukwirisa starch isingamiririri, uye vamwe vanhu vanoidya sechiwedzera.

Resistant starch rudzi rwe starch inopunyuka kugaya. Inoshanda senge inogadzikana, inovirisa fiber, uye ine zvakawanda zvakanakira hutano.

Yakasarudzika Fibhi Iyo Yakakodzera Kujekesa

Tambo dzinoverengeka dzine zvadzinoreva pahutano, uye dzakakodzera kujekesa.

Fructans

A fructan ndiro izwi rinoshandiswa kutsanangura diki cheni yemafuremu mamorekuru.

Oligofructose uye inulin ndiwo maviri makuru fructan mhando mune chikafu. Vanogona kufudza mabhakitiriya ane hushamwari mumatumbu, uye vakaratidzirwa kubatsira kurapa mamwe marudzi emanyoka (26).

Zvisinei, fructans inosarudzwawo seFODMAPs, marudzi emakhahydrates anozivikanwa kuti anokonzera nyaya dzekudya muvanhu vazhinji (27).

Muchokwadi, fructans uye mamwe maFODMAP anokonzeresa zviratidzo zvakashata mu 3 pa4 vanhu ine chirwere chinokanganisa ura, chirwere chinowanzoitika chekugaya (28).

Iyo hombe sosi yeiyo fructans mune yekudya kwazvino gorosi (29).

Beta-Glucan

Hutano mabhenefiti e beta-glucans akanyorwa zvakanyanya. Idzi tambo dzakasarudzika mamorekuru chimiro chinoita kuti dzinyanye kuoneka mumatumbu.

Beta-glucans inogona kuvandudza insulin senzwi uye yakadzika mashuga eropa. Ivo vanogona zvakare zvakanyanya kudzikisa cholesterol mwero uye kuwedzera manzwiro ekuzara ().

Zvinyorwa zvekudya zvebeta-glucans ndeye oats nebhari.

Glucomannan

Glucomannan ndeye viscous fiber iyo inowanzo kutengeswa sehuremu hwekuwedzera.

Ongororo dzakawanda dzakaratidza kuti glucomannan inogona kukonzera kudzikisira kuonda, kurwisa kuzvimbirwa uye kugadzirisa zvinhu zvine njodzi kune chirwere chemoyo (,,,).

Fructans tambo dzinogona kukonzeresa kusagadzikana kwekugaya zviratidzo mune vamwe vanhu. Beta-glucans uye glucomannan inogadziriswa, viscous fibers ine hutano hwakasimba hunobatsira.

Tora Meseji Yekumba

Fibhi dzinonyungudika, dzinooneka uye dzinovira dzinoratidzika kunge dzakanakisa, nekure. Mishonga inodzivirira ine hutano hwakasimba.

Midziyo yakanaka yefibhi ine hutano inosanganisira miriwo, michero, oats, nyemba, nzungu, chokoreti yakasviba, avocado, mbeu dzechia uye zvimwe zvakasiyana zvekudya.

Zvisinei, panogona kunge pasina chikonzero chekufungisisa pamusoro pezvinhu apa. Chero bedzi iwe uchinge uchidya yakawanda yezvirimwa zvekudya, ipapo yako fiber yekudya inofanirwa kuzvitarisira pachayo.