Nei Fibre Yakakunakira? Icho Chinotemesa Chokwadi

Zvemukati

• Chii chinonzi Fiber?
• Fiber Inopa "Yakanaka" Gut Bhakitiriya
• Dzimwe Mhando dzeFibre Dzinogona Kukubatsira Iwe Kuderedza Kurema
• Fibha Inogona Kuderedza Ropa Shuga Spikes Mushure meKudya Kwakakwirira-KweCarb
• Fiber Inogona Kuderedza Cholesterol, asi Mhedzisiro Haisi Yakakura
• Ko Zvakadii Fiber uye Kuzvimbirwa?
• Fiber Inogona Kuderedza Njodzi yeColorectal Cancer
• Icho Chinokosha
• Kudya Kugadzirira: Maapuro Zuva rese

Fiber ndeimwe yechikonzero chikuru chikafu chese chirimwa chakanakira iwe.

Kuwedzera humbowo kunoratidza kuti kudya kwakakwana kwefibre kunogona kubatsira kugaya kwako uye kudzikisira njodzi yako yechirwere chisingaperi.

Mazhinji emabhenefiti aya anopindirana neuri gut microbiota - mamirioni ebacteria anogara mudumbu rako rekugaya.

Nekudaro, haazi ese fiber akagadzirwa akaenzana. Rudzi rumwe nerumwe rune hutano hwakasiyana.

Ichi chinyorwa chinotsanangura humbowo-hwakavakirwa hutano mabhenefiti e fiber.

Chii chinonzi Fiber?

Taura zvakapusa, dhayeti yezvikafu ndeye isina-kugaya macarhydrate anowanikwa mune zvekudya.

Yakakamurwa kuita zvikamu zviviri zvakafara zvichibva pakunyungudika kwayo kwemvura:

1. Soluble faibha: Inonyungudika mumvura uye inogona kugadziriswa nemabhakitiriya "akanaka" ari mudumbu.
2. Insoluble faibha: Hazvinyungudiki mumvura.

Pamwe imwe nzira inobatsira yekuronga faibha inogona kuviriswa kana kusabvira, zvinoreva kuti hushamwari hwemabhakitiriya anogona kuishandisa kana kwete.

Izvo zvakakosha kuti uzive kuti kune akawanda marudzi akasiyana e fiber. Mamwe acho ane zvakakosha zvehutano, nepo mamwe acho asingabatsiri.

Iko kune zvakare kwakawanda kuwanda pakati peyakagadziriswa uye isina kusungunuka tambo. Dzimwe tambo dzisingasvike dzinogona kugayikwa nemaabhakitiriya akanaka ari mudumbu, uye chikafu chikuru chine tambo dzakasungunuka uye dzisingasvike.

Vehutano vanokurudzira kuti varume nevakadzi vadye 38 uye 25 gramu yefibre pazuva, zvichiteerana.

Asina-kugaya makabhohaidhiretsi anozivikanwa se fiber. Ivo anowanzo kuve akapatsanurwa seakasungunuka kana asina insoluble.

Fiber Inopa "Yakanaka" Gut Bhakitiriya

Hutachiona hunogara mumuviri wemunhu hunopfuura masero emuviri gumi kusvika 1.

Hutachiona hunogara paganda, mumuromo nemumhino, asi ruzhinji rwunogara mumatumbu, kunyanya ura hukuru ().

Anenge mazana mashanu emarudzi akasiyana ebhakitiriya anogara mumatumbu, akazara anenge zana emamirioni masero. Aya mabhakitiriya emukati anozivikanwawo sekuti maruva maruva.

Ichi hachisi chinhu chakashata. Muchokwadi, pane hukama hunobatsira pakati pako nemamwe mabhakitiriya anogara mudumbu rako rekugaya.

Iwe unopa chikafu, pekugara uye nzvimbo yakachengeteka yebhakitiriya. Mukudzoka, ivo vanotarisira zvimwe zvinhu izvo izvo muviri wemunhu usingakwanise kuzviitira wega.

Pamhando dzakasiyana siyana dzebhakitiriya, mamwe akakosha pazvinhu zvakasiyana zvehutano hwako, kusanganisira huremu, kudzora shuga yeropa, immune immune uye kunyangwe huropi hunoshanda (,,,, 6).

Unogona kushamisika kuti izvi zvinei nebasa nefiber. Kungofanana nechero imwe mhuka, mabhakitiriya anoda kudya kuti awane simba rekurarama uye kushanda.

Dambudziko nderekuti ma carbs mazhinji, mapuroteni nemafuta zvinopinda muropa zvisati zvaenda kuura hukuru, zvichisiya zvishoma kune maruva maruva.

Apa ndipo panopinda fiber. Masero emunhu haana maenzymes ekugaya fiber, saka anosvika ura hombe husina kuchinjika.

Zvisinei, mabhakitiriya emukati ane ma enzymes ekugaya mazhinji eaya mafibisi.

Ichi ndicho chikonzero chakakosha kuti (zvimwe) zvekudya zvemichero zvakakosha kune hutano. Vanodyisa mabhakitiriya "akanaka" mumatumbo, achishanda se prebiotic ().

Nenzira iyi, ivo vanokurudzira kukura kwe "kwakanaka" gut mabhakitiriya, ayo anogona kuve nemhedzisiro yakanaka pahutano ().

Iwo mabhakitiriya ane hushamwari anogadzira zvinovaka muviri zvemuviri, kusanganisira mapfupi-cheni mafuta acids senge acetate, propionate uye butyrate, ayo butyrate inoita kunge akakosha ().

Aya mapfupi-cheni mafuta acids anogona kufudza maseru mukoloni, zvichitungamira kudzikiswa kwematumbo kuzvimba uye kugadzirisa mune kusagadzikana kwekugaya senge inoshatisa ura chirwere, chirwere cheCrohn uye ulcerative colitis (,, 12).

Kana mabhakitiriya achivirisa faibha, anogadzirawo magasi. Ichi ndicho chikonzero kudya kwepamusoro-fiber kunogona kukonzera kugadzikana uye kusagadzikana kwemudumbu mune vamwe vanhu. Iyi mhedzisiro inowanzoenda nenguva sezvo muviri wako unogadzirisa.

Kudya huwandu hwakakwana hwesubble, inovirisa fiber yakakosha kwazvo kune hutano hwakakwana nekuti inogonesa mashandiro ehutachiona hushamwari mudumbu.

Dzimwe Mhando dzeFibre Dzinogona Kukubatsira Iwe Kuderedza Kurema

Dzimwe mhando dzefibre dzinogona kukubatsira iwe kurasikirwa uremu nekudzikisa chishuwo chako.

Ichokwadi, zvimwe zvidzidzo zvinoratidza kuti kuwedzera fiber fiber kunogona kukonzera kuonda nekungoita kudzora kudya kwekoriori (, 14).

Fibha inogona kunyudza mvura muura, ichinonoka kutora kwekudya uye kuwedzera kunzwa kwekuzara ().

Nekudaro, izvi zvinoenderana nerudzi rwefibre. Mimwe mhando haina zvainoita pahuremu, nepo mamwe mafibha akanyungudika anogona kuita zvakakosha (,,, 19).

Muenzaniso wakanaka weiyo inoshanda fiber yekuwedzera kune huremu kurasikirwa glucomannan.

Dzimwe mhando dzefibre dzinogona kukonzeresa kuonda nekuwedzera kunzwa kwekuzara, zvichitungamira kune yakadzikira koriori yekudya.

Fibha Inogona Kuderedza Ropa Shuga Spikes Mushure meKudya Kwakakwirira-KweCarb

Yakakwira-fiber chikafu chinowanzo kuve neyezasi glycemic index pane yakanatswa carb sosi, ayo akabvutwa mazhinji eayo fiber.

Nekudaro, masayendisiti anotenda chete yakakwira-viscosity, yakasungirirwa tambo ine ichi chivakwa ().

Kusanganisira izvi zvine viscous, zvakasungunuka fibers mune yako carb-ine chikafu chinogona kukonzera madiki spikes muropa shuga ().

Izvi zvakakosha, kunyanya kana iwe uchitevera yakakwira-carb chikafu. Mune ino kesi, iyo fiber inogona kudzikisira mukana we carbs kusimudza yako shuga yeropa kune anokuvadza mazinga.

Izvo zvakati, kana iwe uine shuga yeropa, iwe unofanirwa kufunga nezve kudzora yako carb, kunyanya yakaderera-fiber, yakanatswa carbs, senge chena furawa uye yakawedzera shuga.

Chikafu chine viscous fiber chine yakaderera glycemic index uye inokonzeresa madiki spikes mushuga yeropa pane chikafu chiri pasi mu fiber.

Fiber Inogona Kuderedza Cholesterol, asi Mhedzisiro Haisi Yakakura

Viscous, inogadziriswa fiber inogona zvakare kudzikisa cholesterol yako mazinga.

Zvisinei, mhedzisiro yacho haina kuita senge inoshamisira sezvaungatarisira.

Kuongororwa kwezvikamu makumi matanhatu nezvitanhatu zvakaongororwa zvakawana kuti kudya 2-10 magiramu e-soluble fiber pazuva kwakaderedza cholesterol yakazara ne1.7 mg / dl uye LDL cholesterol ne2.2 mg / dl, paavhareji ().

Asi izvi zvakare zvinoenderana neiyo viscosity yeiyo fiber. Zvimwe zviongorori zvakawana zvinodakadza kudzikiswa mucholesterol nekuwedzera kwe fiber kudya (,).

Kunyangwe izvi zviine chero zvinokonzeresa munguva refu hazvizivikanwe, kunyange hazvo zvidzidzo zvakawanda zvekucherechedza zvichiratidza kuti vanhu vanodya fiber yakawanda vane njodzi yakaderera yechirwere chemoyo ().

Dzimwe mhando dzefibre dzinogona kudzikisa cholesterol mwero. Zvisinei, zvidzidzo zvakawanda zvinoratidza kuti zvinoitika hazvina kunyanya kukura, paavhareji.

Ko Zvakadii Fiber uye Kuzvimbirwa?

Imwe yemabhenefiti akakosha ekuwedzera kudya kwefibre yakaderedzwa kuzvimbirwa.

Fiber inonzi inobatsira kupinza mvura, kuwedzera huwandu hwesuru yako uye kumhanyisa kufamba kwechigaro chako kuburikidza neura. Nekudaro, humbowo hunopesana zvinopesana (26,).

Zvimwe zvidzidzo zvinoratidza kuti kuwedzera fiber kunogona kugadzirisa zviratidzo zvekudzvinyirirwa, asi zvimwe zvidzidzo zvinoratidza kuti kubvisa fiber kunovandudza kuzvimbirwa. Mhedzisiro yacho inoenderana nerudzi rwefibre.

Mune kumwe kuongorora mune vanhu makumi matanhatu nevatanhatu vane chimbudzi chisingaperi, kuenda kuchikafu chakaderera-fiber kwakagadzirisa dambudziko ravo. Ivo vanhu vakasara pane yepamusoro-fiber chikafu havana kuona kuvandudzwa ().

Pakati pese, faibha inowedzera iyo yemvura mukati mechituru chako ine laxative mhedzisiro, nepo fiber iyo inowedzera kune yakaoma yakaoma stool pasina kuwedzera kwayo yemvura zvemukati inogona kuve neyakagadziriswa maitiro.

Shinda dzakagadziriswa dzinoumba gel mune yekugaya uye isina kuviriswa nematumbu mabhakitiriya anowanzo shanda. Muenzaniso wakanaka wejel-inogadzira fiber ndeye psyllium ().

Dzimwe mhando dzefibre, senge sorbitol, ine laxative mhedzisiro nekukwevera mvura mukoloni. Prunes ndeye yakanaka sosi ye sorbitol (,).

Kusarudza iyo chaiyo mhando yefibre kunogona kubatsira kuzvimbirwa kwako, asi kutora zvisirizvo zvinowedzera zvinogona kuita zvakapesana.

Neichi chikonzero, iwe unofanirwa kubvunza kune wezvehutano nyanzvi usati watora fiber zvinowedzera zvekubatira.

Iyo laxative mhedzisiro ye fiber inosiyana. Vamwe vanoderedza kubatira, asi vamwe vanowedzera kupatira. Izvi zvinoita kunge zvinoenderana nemunhu uye mhando ye fiber.

Fiber Inogona Kuderedza Njodzi yeColorectal Cancer

Colorectal cancer ndiyo yechitatu inotungamira kukonzera kenza kufa munyika ().

Ongororo dzakawanda dzakabatanidza kudya kwakanyanya kwefibhi-yakapfuma chikafu ine njodzi yakadzikira yekenza yekoloni ().

Nekudaro, izere, yepamusoro-fiber chikafu senge michero, miriwo uye zviyo zvakakwana zvine zvimwe zvakasiyana zvine hutano zvinovaka muviri uye antioxidants zvinogona kukanganisa njodzi yekenza.

Naizvozvo, zvakaoma kupatsanura mhedzisiro ye fiber kubva kune zvimwe zvinhu mune zvine hutano, chikafu chese-chikafu. Parizvino, hapana humbowo hwakasimba hunoratidza kuti fiber ine cancer-yekudzivirira mhedzisiro ().

Asi, sezvo faibha ingabatsira kuchengetedza rusvingo rwekoloni riine hutano, masayendisiti mazhinji anotenda kuti fiber inoita basa rakakosha ().

Zvidzidzo zvakabatanidza yakakwira fiber kudya neiyo yakaderedzwa njodzi yekenza yekoloni. Nekudaro, kuwirirana hakuna kuenzana kukonzera. Parizvino, hapana zvidzidzo zvakaratidza mabhenefiti akananga e fiber mukudzivirira cancer.

Icho Chinokosha

Chikafu fiber ine dzakasiyana siyana hutano hunobatsira.

Kwete chete iyo inodyisa ako gut mabhakitiriya, inovirisa faibha zvakare inogadzira ipfupi-ngetani mafuta acids, iyo inosimbisa iyo colon madziro.

Uyezve, viscous, fiber yakasviba inogona kudzikisira kudya kwako, kudzikisa cholesterol mwero uye kudzikira kukwira kweshuga yeropa mushure mekudya kwakanyanya-carb.

Kana iwe uri kutarisira mararamiro ane hutano, iwe unofanirwa kuve neshuwa yekuwana dzakasiyana fayibha kubva kune akazara michero, miriwo uye zviyo.

Kudya Kugadzirira: Maapuro Zuva rese