Fiber inowanikwa muchitokisi masvingo emiti, kusanganisira mbeu yaunodya. Fibhi inoshanda skeleton yemiti kuti ibatsire kuchengetedza chimiro chimiro uye chimiro. Fiber inobatsira vanhu, zvakare, asi kwete nokuti ine mishonga - chaizvoizvo, masimba emuviri anokanganisa haakwanisi kuputsa fiber pasi semakhahydrates, mafuta, uye mapuroteni.
Sezvo fiber isingagoni kudyiwa, haikwanise kuwedzerwa semamwe mishonga, saka inoipfuura nepakati mumukati mutsva kupinda mumakoloni.
Izvo zvakanaka nokuti inowedzera yakawanda kune chigaro, izvo zvinoita kuti kucheneswa kusanyanya uye kunobatsira kuchengetedza chikoni chine utano. Zvimwe zvinetso - severticulitis, kuvhiringidzika, uye kusagadzikana - zvinogona kusanganiswa nehuwandu hwehutachiwana hwekudya.
Kutevera kudya kwepamusoro-fibiti kunogona kukubatsira kuti ureruke . Zvichida nokuti fiber iri muhomwe yakakosha inokubatsira kuti unzwe wakakwana kwenguva refu.
Fiber inofanirwawo nehutano hwehutano hwehutano nokuti mabhakitiriya ane ushamwari anogara mumakoloni ako anogadzira mamwe marudzi e-fiber, achigadzira zvakakosha-chain chain fatty acids izvo zvinobatsira kuchengetedza mazamu masimba ane utano. (Zvinosuruvarisa, zvinokonzera kuumbwa kwemukumbo gasi - asi kune nzira dzekutarisana nazvo).
Kurongeka Fiber - Yakasanganiswa uye Isingasviki
Imwe nzira yekuisa fiber ndeyekuti inosviba sei mumvura. Soluble fiber inoputika mumvura, iyo inobatsira kugadzirisa zvigaro, zvichiita kuti zvive nyore kubvisa kubva mumuviri. Simba rakasvibiswa rinowanikwa muhuti, michero yemarumisi, maapuro, bhari, psyllium, mbeu yefrikisi uye nyemba.
Simba risina kuwanikwa rinowanikwa mumunda wose, makungu, gorosi bran uye miriwo. Izvi zvisingagadziri mumvura, saka inobatsira kutakura zvinhu kuburikidza nekoni nokukurumidza nekuwedzera chikamu chechigaro. Izvo zvinogona kubatsira kune vanhu vanotambura nekumbomira kana kusagadzikana. Zvokudya zvakanyanya mu insoluble fiber zvinogonawo kuderedza ngozi yehuga.
Chii Chinogadzira Fiber?
Dhiyabhorosi fiber yakaumbwa neimwe inosanganiswa ye cellulose, hemicellulose, lignin, pectin, chitin, gums, beta-glucan, uye masimba asina simba. Heano kutarisa pane chimwe nechimwe chikamu:
Cellulose uye Hemicellulose
Cellulose isiri yakagadzikana uye inogona kushandiswa sechinhu chinoshanda. Mafiloseti akareba zvakananga maketani emuglucose uye anowanikwa sechinhu chakakosha mumasero masvingo emiti.
Iyo bhakitiriya iri mumakumbo ako emukuchi haigoni kuvigira cellulose zvakanaka, saka basa guru re cellulose ndekuwedzera chibhakera uye kuderedza nguva inotora kuti fecal zvigone kupfuura nepironi. Zvokudya zvinosanganisira zviyero zvakakura zve cellulose zvinosanganisira bran, maruva, marimu, nhesi, midzi, kabichi uye mapepa eapulo.
Hemicellulose inowanikwa mu bran, nuts, legumes uye zviyo zvose. Pane kungotarisa maketani akareba (sa cellulose), hemicellulose inogona kuva nemaketani emaketani nematavi. Nemhaka yekusiyana uku, mamwe hemicelluloses anonyorera mumvura, uye mamwe haasviki, uye mamwe maitiro anoviriswa nemaabhakitiriya asi vamwe vasiri.
Lignin
Lignin ane mazana akawanda mapazi emakemikari anonzi phenols kwete pane masukiruru. Phenols iye zvino arikudzidziswa nezvehutano hwakasiyana-siyana hunobatanidza kusanganisira antioxidant zviito.
Lignin haisviki mumvura uye inotengeswa nebhakitiriya ine ushamwari. Zvokudya zvinosanganisira midzi midzi, gorosi, uye berry mbeu.
Pectin
Kana iwe wakamboita jams kana jellies kumba, zvimwe wakashandisa pectin kubatsira chibereko chako gel. Pectin imwe fiber yakasvibiswa nemvura inowanikwa mumasero masvingo emiti. Asi hazviiti kuti zvive zvakanaka se stool bulking agent nokuti iyo inofarira fiber yebhakitiriya ine ushamwari mumatumbo ako ekuvirisa, saka zvishoma zvacho zvinopfuura nepakati. Pectin inowanikwa mumaapuro, maruva, marimu uye michero yezitrus.
Chitin
Chitin yakafanana ne cellulose nokuti haina kusvibiswa mumvura, uye inoumbwa neketani yeglucose.
Asi iyo ine amino acids yakabatanidzwa, yakafanana nemapuroteni. Chitin inowanikwa kwete mumiti chete asiwo mune zvinyorwa zvezvipembenene uye mahombekombe emakristaceans.
Gums
Gums inogadziriswa mumvura yakavanzwa nemiti kana ichikuvara. Gumini inoshandiswa mukugadzira zvokudya sekuwedzera uye gelling agents. Mienzaniso yemagamu inosanganisira guar gum, carob gum, gum Arabic uye xanthan gum.
Beta-glucan
Beta-glucan iyi inopinda mumvura inogadzikana inotapira inowanikwa mune oats uye bhari, uye inowanzoshandiswa semashandi uye inowedzera kuzvokudya. Beta-glucans dzakaratidzwa kuderedza cholesterol mazinga uye kubatsira kutarisa shuga yeropa.
Kurwisana Kwemakumbo
Kurwisa starch chaizvoizvo istikiti , asi inofungidzirwa kuva fiber nokuti amylase - iyo enzyme inoputsa starch muzvikamu zvega-glucose - haishande pamhando iyi yemashizha. Kudzivisa starch kunogona kuitika sezvinoita starch yakabatwa muchitokisi masvingo emiti kana kuti inogona kuumbwa pairi kubika kana kugadzirwa kwezvokudya.
Zvakanaka - Saka Ndeapi Fiber Ine Ndinoda?
Maererano neThe Institute of Medicine:
Izvo zvinorayirwa kuti zvive nehutachiona hwevanhu vakuru makore makumi mashanu uye vaduku zvinogadzirirwa pamagiramu makumi mana evanhu ne 25 gramu dzevakadzi, asi varume nevakadzi vanopfuura makumi mashanu ndeye 30 uye 21 gramu pazuva, pamwe chete, nekuda kwekuderedza kushandiswa kwekudya.
Iwe unofanirwa kunetseka nezvekuwana mhando dzakasiyana dze fiber here? Zvichida kwete. Chero bedzi iwe uchidya zvakasiyana-siyana zvepamusoro-fibhi zvakadai sezviyo, marimu, maruva, michero, nemiriwo, uchawana zvakawanda zvisingasviki uye zvisingasviki.
O uye rangarira ini ndakati chimwe chine fiber chinogona kukonzera gesi? Vanhu vemazuva ano vane zviduku zvakakosha zvekudya vangada kuwedzera kudya kwavo kwezuva nezuva kwepamusoro-fibhi zvokudya zvishoma nezvishoma nokuti imwe fiber inogona kuwedzera gas uye bloat. Nokufamba kwenguva, muviri wako unogadzirisa kuwedzerwa fibhi kudya uye gasi uye bloat ichaderera.
Sources:
"Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, uye Amino Acids." Institute of Medicine ye National Academies. Svondo 05, 2002.
Gropper SS, Smith JL, Groff JL. "Kuvandudza Kudya uye Manetabolism." Shanduro yechitanhatu. Belmont, CA. Wadsworth Publishing Co., 2013.