Munyori: Frank Hunt
Zuva Rekusika: 20 Kurume 2021
Gadziridza Zuva: 22 Mbudzi 2024
Anonim
Lose Belly Fat But Don’t Eat These Common Foods
Vhidhiyo: Lose Belly Fat But Don’t Eat These Common Foods

Zvemukati

Soluble fibers imhando yefibha inowanikwa kunyanya muzvibereko, zviyo, miriwo uye miriwo, iyo inonyungudika mumvura, ichiumba musanganiswa weiyo viscous kuenderana mudumbu, izvo zvinowedzera kunzwa kwekugutsikana, sezvo chikafu chinoramba chiri machiri kwenguva yakareba ..

Uye zvakare, micheka yakasungunuka inobatsira kudzivirira kuzvimbirwa, sezvo ichipinza mvura muzvituru, ichianyorovera uye ichivaita manyoro, zvichirerutsa nzira yavo kuburikidza neura uye kubuda.

Zvekudya zvine zvakasungunuka uye zvisingasviki tambo, zvisinei, izvo zvinosiyana ndiyo huwandu hwahune hwerudzi rumwe nerumwe, saka zvakakosha kusiyanisa chikafu nekugadzira kudya kwakaringana.

Natural soluble fiber zvinyorwa

Ndezvipi zvinobatsira

Iyo mabhenefiti eakagadziriswa masefa anosanganisira:

  1. Kunoderedza kudya, nekuti ivo vanogadzira viscous gel uye vanogara kwenguva refu mudumbu, vachiwedzera kunzwa kwekuguta nekusimudzira kuonda;
  2. Inovandudza ura, sezvavanosvina fecal keke, vachibatsira kuita manyoka nekuzvimbirwa;
  3. Inoderedza LDL cholesterol, yakazara cholesterol uye triglycerides, nekuti ivo vanoderedza kunwa kwemafuta kubva muchikafu, vanowedzera kuburitswa kwe bile acids uye, kana yavira mune ura nemabhakitiriya, inogadzira ipfupi cheni yemafuta acids, ichidzivirira kusangana kwecholesterol muropa;
  4. Inoderedza glucose kutora kubva muchikafu, nekuti paunenge uchigadzira gel mudumbu, kupinda kwezvibereko mumatumbo mudiki kunonoka, kuchideredza kufakwa kweglucose nemafuta, kuve kwakanakira vanhu vane pre-diabetes uye chirwere cheshuga;
  5. Inoderedza njodzi yehutachiona hwemagetsi uye kudzivirira zvirwere zvakadai seinoshatisa ura, chirwere cheCrohn kana ulcerative colitis
  6. Inoderedza kuoneka kwemapundu, iyo inoita kuti ganda riwedzere kunaka, mukuwedzera mukuvandudza kubviswa kwehupfu kubva mumuviri;
  7. Inoshanda sekudya kwebhakitiriya ura, kuita se prebiotic.

Fibha inogadziriswa inogadziriswa nyore nyore nemabhakitiriya mukoloni, ayo anogadzirisa iyo pH uye nekudaro anotadzisa hutachiona kutendeuka kwe bile acid muzvikamu zvechipiri zvine chekuita nekenza, saka zvinofungidzirwa kuti rudzi urwu rwefibre runogona kudzivirira kubva mukuvandudzwa kwekenza yekoloni.


Chikafu chakapfuma mune yakasviba fiber

Fibha inogadziriswa inowanikwa kunyanya muzvibereko nemiriwo, asi inogona zvakare kuwanikwa mune zvimwe zviyo. Iyi tafura inotevera inoratidza huwandu hwefibre mune zvimwe zvekudya:

Zviyo

Soluble faibha

Shangu dzisingasviki

Yese yekudya fiber

Oat

2.55 g

6.15 g

8.7 g

Zvese Bhara Zviyo

2.1 g

28 g

31.1 g

Gorosi utachiona

1.1 g

12.9 g

14 g

Chibage chingwa

0.2 g

2.8 g

3.0 g

Chingwa chegorosi chena

0,6 g

2.0 g

2.6 g

Forodha

0,3 g

1.7 g


2.0 g

Mucheka muchena

0.1 g

0,3 g

0,4 g

Chibage

0.1 g

1.8 g

1.9 g

Muriwo

Bhinzi

1.1 g

4.1 g

5.2 g

Bhinzi yeGreen

0,6 g

1.5 g

2.1 g

Brussels inomera

0.5 g

3.6 g

4.1 g

Nhanga

0.5 g

2.4 g

2.9 g

Yakagadzirwa broccoli

0,4 g

3.1 g

3.5 g

Peas

0,4 g

2.9 g

3.3 g

Asparagus

0,3 g

1.6 g

1.9 g

Mbatatisi yakakangwa ne peel

0,6 g


1.9 g

2.5 g

Koliflower yakasvibirira

0,3 g

2.0 g

2.3 g

Chibereko

Avocado

1.3 g

2.6 g

3.9 g

Banana

0.5 g

1.2 g

1.7 g

Strawberries

0,4 g

1.4 g

1.8 g

Tangerine

0,4 g

1.4 g

1.8 g

Plum ine cascara

0,4 g

0,8 g

1.2 g

Peya

0,4 g

2.4 g

2.8 g

orenji

0,3 g

1.4 g

1.7 g

Apple ine peel

0.2 g

1.8 g

2.0 g

Izvo zvemukati uye chiyero cheiyo viscosity yeiyo fiber inoenderana nedanho rekukura kwemuriwo. Nekudaro, iyo inowedzera kukura, inowedzera huwandu hwedzimwe mhando dzesububle fiber, senge cellulose uye lignin, ichideredza zvirimo zveimwe mhando yeasuble fiber, pectin.

Huwandu hwefibhi yakazara yezvikafu inodyiwa zuva nezuva inofanirwa kunge ingangoita 25g, sekureva kweWorld Health Organisation (WHO), uye huwandu hwakazara hwefibha inonyungudika inonwa inofanirwa kunge iri magiramu matanhatu.

Soluble fiber chikafu chinowedzera

Dhayeti fiber inowedzera inogona kushandiswa kana zvisingaite kutora huwandu hwefibha inodiwa pazuva uye kuwana zvakafanana mabhenefiti. Mimwe mienzaniso ndeyeBhenefiber, Fiber Mais uye Movidil.

Idzi tambo dzinogona kuwanikwa mumacapsule uye muupfu, iyo inogona kusanganiswa mumvura, tii, mukaka kana chaiwo muchero muto, semuenzaniso.

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