Soluble fiber yakasiyana zvishoma nezvisingaiti fiber. Simba rinoputika rinogona kuparara mukati kana kuti rinoputirwa nemvura, asi kusvibiswa fiber hakugone. Izvo zvinorevei kuderedza kudya kwako kwema carb zvakajeka. Apo paunofunga nezvekudya fiber , yakabva kune zvirimwa zvakadai semichero nemiriwo, yemhando mbiri dzefiber, insoluble fiber haina makoriyori nokuti "inopinda nepakati." Zvisinei, kusungunuka fiber kunotora calorie-wise.
Kana zvasvika pakuverenga carbs, kunyange zvakadaro, iwe unogona nguva dzose kubvisa maitiro ose e fiber kubva muzana rose ekakodhyidha kuverenga pane mavara ekudya, zvisinei kuti hazvina kushandiswa kana kusvibiswa fiber.
Soluble Fiber
Simba rinosanganiswa rinosanganisira gums, pectins, mucilages uye mamwe hemicelluloses. Maererano neDFA, fiber inogadziriswa yakanyorwa pane zvinyorwa zvekudya seine calori nokuti inoita, nenzira inotenderera, inopa makorikiti kumuviri. Izvi ndechokuti zhinji yakasanganiswa fiber inoshandiswa nemaBhakitiriya mumakoloni kuti ibudise zvishandurwe zvakashata mafuta acids izvo, zvakare, zvinoshandiswa nemuviri semasimba. Aya makorikoni haasimisi shuga yeropa, naizvozvo kana uchitora carbs , iyo iri mumubhawuni yakasvibiswa (yakasvibiswa fiber) hairi kutarisana nehuwandu. Izvozvi mamiriro ezvinhu ndezvechokwadi nezveiligosaccharides , iyo inogona kana inogona kunge isingarongorwi se fiber.
Inoruble Fiber
Inoruble fiber inosanganisira cellulose, mamwe hemicellulose uye lignins inowanikwa. Inogona kuwanika mumbeu nematehwe emichero nemiriwo pamwe chete nemafuta akazara segorosi rose uye risi tsvuku.
Haikwanise kushandiswa nemuviri we simba. Simba risina kushandiswa rinonzi roughage uye rine mararamiro mazhinji ehutano, kusanganisira kugadzirisa nzara, kuchengetedza hutama hwako nguva dzose nezvimwe zvakadaro.
Health Benefits
Kudya kwepamusoro kwemafuta kunobatanidzwa nechepasi masero uye chirwere chepfungwa chinotapukira.
Uye kunyange insoluble fiber inozivikanwa nekuvandudza zvirwere zvekudzivirira muviri uye kuderedza njodzi ye diverticulitis, suluble fiber ine zvakawanda zvakawanda zvinobatsira. Simba remafuta anozivikanwa kuwedzera mabhakitiriya akanaka mumvura, iyo inovandudza utano hwekudya. Chimwe chinhu chakanaka chekusungisa fiber ndiyo kukwanisa kwayo kuderedza kuchema, izvo zvinokubatsira kuchengetedza kunzwa kwakakwana mushure mokudya kwenguva refu. Kuderera kwekudya kwakakunakira iwe kana iwe uri pakadya-carb diet sezvo ichakubatsira kudzora chido chako.
Oligosaccharides uye Soluble Fiber
Kunyange zvazvo oligosaccharides inoshanda sefiber mukuti inopfuura 90% yayo haina kudestible uye ichipfuura nepakati mumukomana muduku, asi haisi mazita akaparadzaniswa sezvinogadziriswa uye asingasviki fiber ari muU.S. Oligosaccharides, kusanganisira inulin uye oligofructose zvinonzi prebiotics mumakoloni ayo anowedzera machina-fatty acids (SCFAs) uye mamwe mabhitamini eB. Oligosaccharides anozivikanwawo nekuvandudza mineral inogadziriswa ye calcium uye magnesium.
5 Zvokudya zvakakwirira muSubble Fiber
MaAmerica anongowanikwa chete hafu yezana rinokurudzirwa remamiriyoni 25 ezvokudya fiber pazuva. Mhedzisiro inonyanyozivikanwa yefibheti muAmerica yekudya inoshandiswa kupera, mbeu, uye mbatata. Izvo zviduku zvakakurumbira ndezvibereko, michero, uye marimu.
Heano zvinhu zvishanu zvinokonzera fiber kuti uwedzere kune kudya kwako kwakadzika-carb.