Varwere vanobvunza nguva dzose kana vachifanira kutora fiber yakawanda kubatsira kana kubatwa kwavo kana kurwara, asi vanhu vashomanana vanoziva kuti kudya zvokudya zvakakosha kunokosha kune vose. Dhiyabhorosi fiber, kana roughage, yakawanikwa ichikurudzira huwandu hwehutano huri pamwe nekuwedzera kwehutachiona, kusanganisira kutarisa zviri nani kwehushuterol uye shuga yeropa, kuderedza ngozi yehuga kana chirwere chemwoyo, kubatsira mukurasikirwa kwemazivi nekudzivirira kuwandisa, uye kunyange kuderedza ngozi wekenza.
Chirwere chetachiona chinowanikwa mune zvese zvekudya zvakasimwa zvakadai sezviyo zvakakwana, michero, miriwo, marimu, uye maruva (nyemba, mapea, uye lentils). Kunyange zvazvo inonzi ibhaidhydrate, fiber fiber yakasiyana nedzimwe makhahydrates akapararira mumashuga emashuga. Pane kudaro, zviratidzo zvekudya hazvirevi, zvichireva kuti inofamba nemuviri pasina kuputsika nenzira iyo michemoni inoputsa zvimwe zvinhu zvekudya, zvakadai semaprotin, mashuga, mafuta, uye mamwe marudzi emahydrohydrates.
Izwi rokuti kudya kwemafibhati pamwe chete kunosanganisira zvose zvinyorwa zvefiber zvinowanika mumiti-based sulubri-fiber uye insoluble fiber. Heino kutarisa zvakanyanya kune imwe nhando, uyewo kuti kudya kwakakura sei muzvokudya fiber kunogona kubatsira mararamiro edu.
Soluble Fiber
Simba rakasvibiswa ndiro rudzi rwezvokudya zvine fiber zvinogona kuparara mumvura. Mhando iyi yehutano inowanikwa mune zvakawanda zvekudya zvinosanganisira oats, nyemba, marimu, peas, lentils, flaxseed, bhari, uyewo muzvikamu zviduku zvezvibereko zvakadai samaapuro, blubheri, mazambiringa, michero yemichero uye michero yemuchero.
Sezvo fibvu inoputika ichipfuura nepamuviri wekudya, kusungunuka fiber kunobata mvura kuti ive gel-semhando inobatsira kunonoka kuderedza chirongwa chekudya. Izvi zvinogadzirisa fiber inobatsira pakubvisa mararamiro nekudzikisa mvura yakawedzerwa, kusimbisa kusagadzikana kwechigaro, nekuderedza kutengesa kwekudya kunofamba nepakati pemugwagwa.
Simba rakasvibiswa rinoitawo basa rinokosha mukuita kunoita muviri wedu shuga uye nenyuchi.
Iyo gel-semhando inoderedza kunonoka kwemimba inopera uye inopawo chipingamupinyi chekudzivirira maitiro ekutapinda uye kuunganidza zvakasara zvinowanikwa mukudya. Soluble fiber inogadzira zvishandurwe zvakaketwa mafuta akawanda izvo zvinotumirawo zviratidzo kuchiropa kuti dzisiye kubudisa glucose. Izvi zvinoderedza huwandu hwe insulini inotarisirwa kuti igare yakagadzikana sutu yeropa. Somugumisiro, kupisa fube yakasanganiswa nguva dzose kunogona kuderedza ropa glucose uye kuderedza dambudziko rekuvandudza rudzi rwechipiri cheshuga. Mune vanhu vakatova neChirangaridzo 1 kana 2 Chirwere cheshuga, kudya zvinodyiwa zvakanyanya mu-soluble fiber kunogona kuderedza kuwandisa kweshuvha inofanirwa kuchengetedza utachiona hwehutano hwakanaka.
Mukuwedzera, kusungisa fiber kunokurudzira utano hwemwoyo kuburikidza nemabasa ayo mukuderedza cholesterol. Sezvo fibvu yakasvibiswa inofamba nenzira yegumbo, inosunga kune bile acids uye cholesterol iyo inobva yabviswa ne fiber. Nokufamba kwenguva, izvi zvinoita kuti kuderedza LDL (low-density lipids, kana "cholesterol yakaipa") kubva muropa, iyo inogona kuderedza cholesterol yakawanda uye kuderedza dambudziko rekudzivirira chirwere chemwoyo kana kurohwa.
Inoruble Fiber
Izvo zvisina kushandiswa fiber ndeyeiyo fiber isingasviki mumvura.
Sezvo ichipfuura nepamuviri wekudya, insoluble fiber inowedzera yakawanda, kana uremu, kune chigaro. Kunyangwe zvisiri izvo zvinokonzera kusvibiswa, kusvibiswa kune fiber kunokurudzira zvakanakisisa motility zvegumbo rekudya, izvo zvinogona kubvisa kuvhiringidzika uye kunokurudzira kubviswa panguva yakakodzera yezvinotyisa zvinowanikwa mumutombo. Inoputika fiber inobatsirawo kugadzirisa chigaro, nekugadzirisa kutenderera kwemafupa nekuderedza kudiwa kwekugadzirisa, izvo zvinogona kubatsira mukudzivirira nekurapa kwehemorrhoids. Inowanikwa mugorosi, rye, ruvara rune ruvara, ruvara, uye marimu uyewo mumasero emiti masvingo. Gorosi, miriwo mashizha, pamwe chete nehombodo uye peels yemichero nemiriwo yakawanda, inonyanya kushandiswa kwehutachiona husingawaniki hunowanikwa mumasvingo.
Dhiyabhorosi fiber inobatsirawo mune zvose zvinorema kurasikirwa uye kudzivirira kuora. Sezvokudya izvo zvakakosha mune fiber fiber zvinokusiya iwe uchinzwa wakagutsikana uye wakakwana, unogona kudya zviduku, zvichiita kuti uwedzere kurasikirwa kwenguva. Zvimwe zvakawanda zvakanyanya-fiber zvokudya zvinowedzerawo pasi pechirwere cheglycemic, icho chiyero chinotarisa kuti zvokudya zvakadini zvinokanganisa shuga dzeropa. Izvi zvinoguma mune zvishoma zvitsva zvinokonzera shuga, izvo zvinobatsira kudzivirira nguva dzose zvido uye kuita sechido chepanyama chinodzvinyirira. Mukuwedzera, zvakanyanya-fibre zvokudya zvinowanzova "simba-dense," zvinoreva kuti vane kanyori kaduku kune zvimwechetezvo zvezvokudya kana zvichienzaniswa nechepasi fiber.
Zvokudya zvepamusoro-fodya zvakanyatsodzidziswawo basa ravo pakudzivirira kenza. Nepo vatsvakurudzi vachiri kudzidza nezvekugona kushamwaridzana nekenza yekoloni, zvidzidzo zvechangobva kuwanikwa zvakawana kubatana kwekenza yemvere. Vatsvakurudzi vakazivisa kuti kudya kwakanyanya kwemafibhe pakati pevakadzi munguva yevechiri kuyaruka uye vechidiki vakura makore inobatanidzwa nehuwandu hwehutachiona hwekenza yebonde.
Maererano neChikamiro Chekudya uye Dietetics, kunyorerwa kwezuva nezuva kwemafibirati ezvokudya kunowirirana zvichienderana nezera uye zvepabonde - kubva pa 21-38 gm pazuva. Zvisinei, USDA inofungidzira kuti vanhu veAmerica vari kuperevedza mitemo uye kugovera chete magiramu 15 pazuva.
Academy of Nutrition uye Dietetics Yakapiwa Daily Dietary Fiber Intake | ||
Gender | Zera - Makore makumi mashanu | Zera - Makore Anopfuura makumi mashanu |
Mukadzi | 25 gramu pazuva | 21 gramu pazuva |
Murume | 38 gramu pazuva | 30 gramu pazuva |
Kunyange zvazvo zvikafu zvakawanda zvinokonzerwa nemichero zvine zvose zvisingabvumi uye zvisingasviki fiber, mabhii ezvokudya anowanzotarisa huwandu hwakawanda hwehutano hwezvokudya hunowanikwa mubasa rimwe nerimwe nekutsanangura kuwanda kwe fiber type. Kunyange zvazvo mapoka maviri ehutachiona anoita basa rinokosha pakusimudzira utano hwakanaka, chinangwa chinofanira kunge chiri pane zvakakwana zvekudya zvakanyanya kushandiswa kusangana musangano wezuva nezuva unofungidzirwa kudya, pamwe nekuedza kuisa mishonga yakawanda yezvokudya zvefodya kune kudya kunogona.
Wedzerai Zvokudya Zvako Zvokudya Fiber
Heano mamwe mazano ekuwedzera kuwedzera fiber:
- Sarudza chikafu chekudya kwekudya kwekudya chamangwanani nehura yakazara yakarongwa sechinhu chokutanga chokutanga.
- Chinangwa kwekusvitsa zvishanu zvezvibereko nemiriwo zuva rega-kusarudza zvitsva uye zvinokonzerwa nemakwenzi, izvo zvine fibhi yakadzika.
- Dzorera mucheka mutsvuku, chingwa, uye pasita ane michero yakazara yezviyo uye ruvara rutsvuku.
- Wedzerai itsvo, pinto kana nyemba nyemba kuti isu uye salads.
- Sarudza zvinyorwa zvakadai semichero yakaomeswa uye nuts, kana granola mabhairi ane fiber akawedzerwa.
- Wedzera gorosi bran kana oats ku yogurt kana smoothies uyewo kana kubika muffin, keke, kana makiki.
Imwe nzira yekuwedzera fibha yekudya ndeyokutora zuva rimwe nerimwe kubatsiririra. Ichokwadi, isu tinowanzokurudzira fiber kutsigirwa senzira yekubatsira vanhu kutarisira mamiriro akasiyana-siyana ekudya. Zvisinei, chengetedza mupfungwa kuti izvo zvinowedzera hazvipi izvo zvinokonzera fiber, vitamine, maminera, uye zvimwe zvibereko zvinokosha sezvokudya zvine utano zvakadyiwa kubva kune zvakasiyana-siyana zvekudya zvakakwana zvinowanikwa mune zvekudya fiber.
Sezvaunotanga kuwedzera mamwe mararamiro ezvokudya pane zvaunodya, yeuka kunwa mvura yakawanda. Nyanzvi zvino dzinokurudzira kuti vanhu vanwe zvakaenzana nehafu yehutumbi hwavo mumashizha emvura zuva rega rega. Somuenzaniso, izvi zvinoreva kuti munhu anorema 150 lbs. Inofanira kunwa maawa makumi maviri nemasere emvura pazuva. Kusangana kwekurudzirwa kunwa mvura kunobatsira kudya fiber kunoshanda zvakanakisisa sezvo inofamba nenzira yegumbo. Uyewo, chengetedza mupfungwa kuti zvingava zvakanakisisa kuwedzera zvishoma nezvishoma fiber zuva nezuva kuti udzivise kuputika, kubvisa kana gesi, izvo zvinogona kuonekwa kana fiber yakawanda yakawedzerwa nekukurumidza.
> Sources:
> Dahl WJ, Stewart ML. Nzvimbo yeChikamiro Chekudya uye Dietetics: Utano hweHutano hweZviyo Fiber. J Acad Nutr Diet. 2015 Nov; 115 (11): 1861-70. doi: 10.1016 / j.jand.2015.09.003.
> Harvard School of Public Health. http://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
> Francesca De Filippis, et.al. Kukwidziridzwa kwepamusoro kwekudya kweMediterranean kunobatsira zvakanyanya marital microbiota uye inoshandiswa metabolome. Gut , 2015; gutjnl-2015-309957 DOI: 10.1136 / gutjnl-2015-309957
> University of Maryland Medical Center. http://umm.edu/health/medical/altmed/supplement/fiber
> USDA. http://www.ers.usda.gov/topics/