Fiber Inogona Kukubatsira Iwe Kuderedza Kurema - Asi Chete Chaicho Rudzi

Zvemukati

• Fiber Inopa Shamwari Yako Yakagadzikana Gutira
• Hwakanaka Hutachiona Batsira Kurwisa Kuzvimba
• Viscous Fiber Inogona Kuderedza Nzara Yako, Kukubatsira Iwe Kudya Zvishoma
• Ndeye Fibre Supplements Inoshanda Yekudzikira Kuonda?
• Pfuma Zvinyorwa zveViscous Fiber
• Icho Chinokosha

Fibhi chinhu chakakosha chinovaka muviri chinowanzo kufuratirwa.

Taura zvakapusa, fiber inoreva makabhohaidhiretsi ayo asingakwanise kugayiwa nematumbu ako.

Inotaridzwa seyakagadziriswa kana isingasviki zvichienderana nekuti inonyungudika mumvura here.

Shangu dzisingasviki dzinoshanda zvakanyanya sevamiririri, ichiwedzera zvirimo muchitsiko chako. Mukupesana, mamwe marudzi e-soluble fiber anogona kukanganisa zvakanyanya hutano uye metabolism - pamwe nehuremu hwako ().

Chinyorwa ichi chinotsanangura kuti soluble fiber ingasimudzire sei uremu.

Fiber Inopa Shamwari Yako Yakagadzikana Gutira

Anofungidzirwa kuti 100 trillion mabhakitiriya anogara mudumbu rako, kunyanya mumatumbu makuru ().

Pamwe pamwe nehumwe hutachiona hunowanikwa mudumbu rako rekugaya, aya mabhakitiriya anowanzo danwa kuti maruva maruva kana gut microbiome.

Mhando dzakasiyana dzebhakitiriya dzinotamba mabasa akakosha mune akasiyana hutano, kusanganisira uremu manejimendi, kudzora shuga muropa, hutachiona uye kunyange huropi hunoshanda (,,,, 7).

Kungofanana nezvimwe zvipenyu, mabhakitiriya anoda kudya zvakanaka kuti ugare uine hutano.

Apa ndipo panowanikwa fiber - inogadziriswa, chikamu chikuru - inopinda mukati. Soluble fiber inopfuura nepakati pekugaya system yako zvakanyanya isina kuchinjika, pakupedzisira ichizosvika kune yako inoshamwaridzana gut mabhakitiriya anoigaya uye kuishandura kuita simba rinoshandisika.

Iyo faibha iyo inobatsira yako gut gut bacteria inozivikanwa se prebiotic fiber kana inogona kuvirisa fiber. Inoonekwa seinobatsira kwazvo kune hutano uye huremu hwemuviri (,).

Dzimwe shinda dzisingasviki, senge inodzivirira starch, inoshandawo sema prebiotic.

Fibha haigadzike uye inowanzo svikira mudumbu rako hombe isina kuchinja. Ikoko, mamwe mafiribha anonyungudika anobatsira kufudza hushamwari hwemukati mabhakitiriya akakosha kune hutano hwakanaka.

Hwakanaka Hutachiona Batsira Kurwisa Kuzvimba

Gut mabhakitiriya anozivikanwa nemhedzisiro yavo pane kusingaperi kuzvimba ().

Dzinogadzira zvinovaka muviri zvemuviri wako, kusanganisira zvipfupi-cheni mafuta acids ayo anodyisa masero mukoloni yako.

Izvi zvinotungamira pakuderedza gut kuzvimba uye kugadzirisa mune zvine chekuita nekukanganisa kusagadzikana (,, 13).

Kungojekesa, kuomarara (kwenguva pfupi-pfupi) kuzvimba kunobatsira nekuti kunobatsira muviri wako kurwisa vapambi vekunze uye kugadzirisa maseru akakuvara.

Nekudaro, chisingaperi (chenguva refu) kuzvimba idambudziko rakakomba nekuti inogona kutanga kurwisa matupi emuviri wako.

Chirwere chisingaperi, chepasi-chepasi chinotora chinzvimbo chikuru mune dzese chirwere chisingaperi cheWestern, kusanganisira chirwere chemwoyo, Alzheimer's uye metabolic syndrome (,,).

Kune zvakare humbowo hunowedzera hwekuti kuzvimba kunosanganisirwa nehuremu uye kufutisa (,,).

Dzidzo dzinoverengeka dzekucherechedza dzinoratidza kuti yakakwira fiber kudya kunosunganidzwa nematanho akaderera ezvinomakisa muropa (,).

Kuzvimba kwakabatana nezvakawanda mararamiro ehupenyu, kusanganisira kufutisa. Fibhi yekushandisa yave ichibatanidzwa nekuderedzwa kuzvimba.

Viscous Fiber Inogona Kuderedza Nzara Yako, Kukubatsira Iwe Kudya Zvishoma

Iwe unofanirwa kuve uri mukushomeka kwekoriori kuti uderedze huremu.

Ndokunge, macalorie akawanda (simba) anoda kunge achisiya muviri wako pane kupinda mauri.

Saka nekudaro, kuverenga macalorie kunobatsira vanhu vazhinji - asi hazvidiwe kana ukasarudza chikafu chakakodzera.

Chero chipi zvacho chinoderedza kudya kwako chinogona kudzikisa koriori yako yekudya. Neshungu shoma, unogona kurasikirwa nehuremu usina kana kumbofunga nezvazvo.

Fiber inowanzotendwa kuti inodzvinyirira kudya kwako. Nekudaro, humbowo hunoratidza kuti chete yakasarudzika mhando yefaibha ndiyo ine mhedzisiro iyi.

Ongororo ichangoburwa yeongororo makumi mana neshanu yakaratidza kuti nepo 39% yekurapwa kwefiber yakawedzera kuzara, chete 22% yakaderedza kudya kwekudya ().

Iyo inowedzera viscous iyo fiber, zvirinani kuri mukuderedza chishuwo uye kudya kwekudya.

Zvichitaurwa zvakapusa, iyo viscosity yechinhu inoreva kune ukobvu hwayo uye kunamira. Semuenzaniso, huchi hwakanyanya viscous kupfuura mvura.

Viscous, soluble fibers senge pectins, beta-glucans, psyllium, glucomannan uye guar gum zvese zvakakora mumvura, zvichigadzira chinhu chakaita segel chinogara mumatumbo ako ().

Iyi gel inononoka kuburitsa dumbu rako, ichiwedzera kugaya uye nguva yekudyiwa. Mhedzisiro mhedzisiro iko kunzwa kwenguva refu kwekuzara uye yakanyanya kuderedzwa chishuwo (,).

Humwe humbowo hunoratidza kuti huremu hwekurasikirwa nefibre yakanangana nemafuta emudumbu, ayo ari mafuta anokuvadza mudumbu rako rakabatana kwazvo nechirwere chemagetsi ().

Fibers ine yakakwira viscosity inopa kuwedzera kuzara, kudzikisira kudya uye otomatiki kurasikirwa uremu. Fibers ine yakaderera viscosity inoita kunge isina pesvedzero pane izvi zvinhu.

Ndeye Fibre Supplements Inoshanda Yekudzikira Kuonda?

Fiber zvinowedzera zvinowanzoitwa nekuzvitsaura iyo fiber kubva kumiti.

Nepo idzi tambo dzakasarudzika dzingave nehumwe hutano bhenefiti, humbowo hwekudzora uremu hwakasanganiswa uye husingagutsi.

Chidzidzo chakakura kwazvo chekuongorora chakawana kuti psyllium uye guar gum - ese ari soluble, viscous fibers - haashande sekurema kwekuwedzera zvinowedzera ().

Imwe inozivikanwa inosarudzika ndeyeglucomannan, faibha yakatorwa kubva kumukonjac mudzi.

Iyi fiber inoshamisa inoshamisa inokonzeresa kuonda kana ichishandiswa sekuwedzera (,,).

Nekudaro, kuwedzera pamwe nezvimedu zvakasara hazviwanzo kuita mutsauko wakawanda pachawo.

Nekuda kwekukanganisa kukuru, iwe unofanirwa kusanganisa fiber zvinowedzerana nemamwe maitiro ane hutano hwekudzora uremu.

Kunyangwe glucomannan uye nezvimwe zvinogadziriswa fiber zvinowedzeredza iri sarudzo yakanaka, zviri nani kutarisa kudya kwako pane zvese zvirimwa zvekudya.

Fiber zvinowedzera zvinowanzove zvisina basa pakurasikirwa nehuremu - kunze kweglucomannan. Nekudaro, kutora yako fiber kubva kune yakazara chirimwa chikafu zviri nani pane kuwedzera.

Pfuma Zvinyorwa zveViscous Fiber

Viscous fibers inoitika chete muzvirimwa zvekudya.

Zviwanikwa zvakapfuma zvinosanganisira bhinzi uye bhinzi, mbeu yeflakisi, asiparagasi, nhungirwa yeBrussels neoats.

Kana iwe uri kuronga kuchinjira kune yepamusoro-fiber chikafu, yeuka kuzviita zvishoma nezvishoma kuti upe muviri wako nguva yekugadzirisa.

Kusuruvara kwepamuviri, kurwadza uye kunyange manyoka zvinowanzoitika mhedzisiro kana iwe ukakwidziridza yako fiber kudya zvakanyanya nekukurumidza.

Viscous, inogadziriswa fiber inongowanikwa mune zvekudya zvezvirimwa. Zvese zvirimwa zvekudya senge bhinzi, asparagus, Brussels inomera uye oats vakapfuma mune viscous fiber.

Icho Chinokosha

Kudya zvimwe zvekudya zvakapfuma mu fiber - kunyanya viscous fiber - inogona kunge iri zano rinoshanda rekudzora huremu.

Nekudaro, senge dzakawanda nzira dzekudzikisa huremu, hazvingatungamire kumhedzisiro-yakareba kunze kwekunge iwe uchibatanidza nehupenyu hwusingaperi shanduko.

Ramba uchifunga kuti fiber inowedzera inogona kunge iine mashoma ehutano hwakakwana pane fiber-yakafuma chikafu chese.

Uyezve, usakanganwa kuti hutano hausi hwese nezve huremu hwemuviri. Kudya faibha yakawanda kubva kuzvikafu chaiko kunogona kuve nezvakawanda zvakanakira hutano.