Simba risina kunyanya kufunga isu patinofunga "fiber" kana "roughage". Gorosi bran, miriwo, marimu, nyemba, uye mbeu ndezemienzaniso yezvinhu zvisingabvi fiber. Izvo zvakaoma uye hazvibvumi nyore nyore mumagwatiro edu. Simba risina kuchena rinowedzera kuwedzera "kukurumidza kwekufamba" kuburikidza nekugadzirisa zvirwere zvedu, kunowedzera kuwanda kwezvigaro zvedu, uye kunowedzera kugara kwenguva dzose.
Kutinhira: muSOL yoo bel
Izvo zvisina kushandiswa fiber zvinowanzoita masero masvingo emiti uye inogadzirwa ne cellulose. Zvizhinji zvekudya zvekudyara zvinokonzera fiber, zvisingasviki kana kusungurudza fiber. Inenge 25-30 gramu ye fiber inokurudzirwa zuva rega, uye zvizhinji zvezvo zvichave zvisina kusvibiswa fiber.
Health Benefits
Kugadziriswa: Inoputika fiber inosimudza digestion yedu (kusiyana nemusanganiswa unogadzikana, unopesana), uye inowedzera chizhinji kune chedu. Izvi ndizvo zvinofungidzirwa nevanhu se "nguva dzose" - zvose fiber, asi kunyanya kusasviba fiber, inochengetedza zvinhu zvichifamba mumatumbo edu uye zvinodzivirira kubatwa.
Utano hweColon: Zvimwe zvisingawaniki fiber zvinoviriswa nebhakitiriya mumakoloni edu, zvichipa kuhutano hwekoloni. Zvisinei, masumubvu yakasvibiswa anowanzove anonyanya kuvhiringidzwa neava mabhakitiriya.
Low-Carb Sources
Kazhinji patinofunga nezvefiber, tinofunga nezvezviyo, asi zviyo hazvisi zvakakwirira mufiber sezvimwe zvimwe zvekudya, uye zvinowedzera huwandu hwevanhu vazhinji vachichitevera zvokudya zvishoma.
Izvi zvinotevera zvinokosha zvinobva kune fungira isina kushandiswa iyo isina majini akawanda.
Mbeu, kunyanya firk uye mbeu chia , iyo inobatsirawo mhepo inogadzirisa fiber.
Greens ine fiber yakawanda kana ichienzaniswa nehope shoma yemakhahydrates. Muzvokwadi, magidhe dzimwe nguva anoonekwa se "zvokudya zvisingabhadhari".
Kokoti isingagadziriswi inzvimbo yakasvibiswa fiber.
Zvinyorwa zvinoshamisa zvinoshamisa mu fiber - 12 gramu mune peji avocado.
Miti yakakosha isu yakanaka yakanaka uye ine shuga shoma kupfuura dzimwe dzakawanda. (Vavewo vapfumi mune dzimwe mishonga.)
Zvimwe zvisati zvisingasviki miriwo zvakakwirira mu fiber, kusanganisira svishuga, celery, kabichi, mushroom, uye eggplant.
> Sources:
> Harvard University Health Services. Fiber Content of Foods muZvikamu Zvikamu. Yakashandurwa naAnderson JW. Dyara Fiber mune Zvokudya. 2nd edition. 1990 Li BW,
> Andrews KW, uye Pehrsson, PR. Zvimwe Zvokudya, Zvigadziriswa, uye Zvisina Kuwana Dietary Fiber Zviri mukati ma 70 High Consumption Foods.
> USDA National Nutrient Database ye Standard Reference, Release 20.