Yakawanda fiber, semamwe makhahydrates , akaumbwa nemazhinji emasikorolekemu. Zvisinei, fiber haina kuputsa mukati meglucose isati yasvika kumakoloni, uye kazhinji isati iripo. Kunyange zvakadaro, fiber inobatsira pamagetsi edu nguva dzose munzira uye ine zvimwe zvinobatsira miviri yedu. Hezvino izvo zvinobatanidza zvinoita mumuviri wedu.
Dumbu
Mumudumbu, fiber yakawanda, saka inowanzoita kuti tinzwe takakwana.
Zvisinei, kusvibiswa fiber kunobuda kubva mudumbu nokukurumidza kunze kwekunge kune mafuta, mapuroteni, kana kusungunuka fiber kunodzikisa pasi. Simba rakasanganiswa , kunyanya zvinokonzerwa nemasvosve anobata pamvura, inononoka kuderera mumvura, kunyanya kana ichidyiwa nemafuta akawanda uye mamwe mafuta. Izvi zvinenge zvishoma nokuti nei kusvibiswa kwefiber kunowedzera kuderedzwa kweglycemic effect yekudya-zviri mukati mudumbu zvishoma nezvishoma zvinopinda mudumbu duku, uye kubva ipapo, ropa.
Utumbo Huduku
Mumatumbo maduku, mamiriro ezvinhu akafanana -kuvapo kwe- insoluble fiber kunowedzera kukurumidza "nguva yekutama" kumusoro, uye gel-soro inogadziriswa fiber inoderedza zvinhu.
The Colon
Sezvatakaona kune dzimwe nzvimbo dzenyaya idzi, mumakoloni kune imwe nyika yose inokanganisa inoitika pamwe ne (inonyanya kubatana) mabhakitiriya mumakoloni.
Upenyu muColon
Zvakajairika kufunga nezvekoloni senzvimbo iyo mvura inobviswa kubva pane zvakasara kubva kugora zvokudya, uye zvimwe zvacho zvinotamirwa zvichienda kune chimbuzi.
Asi kune imwe nyika yose mumakumbo edu, anotora kaviri mabhakitiriya sehuwandu hwemasero edu ose evanhu (izvi zvinosanganisira mabhakitiriya ose kubva mumuromo kusvika kune anus). Isu hatikwanisi kuramba tiri vapenyu dai yakanga isiri yebhakitiriya inobatsira muhutano hwedu, apo hondo dzinorwirwa, zvinhu zvinobatsira zvinogadzirwa, uye maitiro ezvirwere zvezvirwere zvinodzivirirwa.
Waizviziva here mu "Colon World":
- Mavhithamini akavakwa (kunyanya vitamini K uye mamwe mavitamini B)
- Maminera akawanda anowedzera muropa
- Mabhakitiriya ane ushamwari anobuda kunze kweavo anokonzera zvirwere, zvakadai seSalmonella
- Mabhakitiriya ane ushamwari anoderedza mazinga emamwe chepfu, akadai seammonia
- Mafuta anokosha, anonzi madhine-chain chain fatty acids (SCFAs), anogadzirwa, akawanda ayo anowedzera muropa, asi mamwe anoshandiswa kufudza masero emakoloni.
- Utano hwemasero emakolone, anotenderera nokukurumidza, ndeawo ruzhinji rutivi rwunoenderana nebhakitiriya re "Colon World," iro rinotenderera pane zvokudya zvatinopa mabhakitiriya aya.
Icho chiri pfupi-chain chain fatty acids iyo iri kunyanya kutariswa munguva pfupi yapfuura. Zvakaoma kuwana izvi muzvokudya zvedu, saka muviri unotenderera pane zvauri kuitika mu "Colon World" kuti tiite mafuta aya. Uchapupu hunovaka kuti inokosha pakuchengetedza masero emakoloni ane hutano nekudzivirira mamiriro ezvinhu akadaro sealcerative colitis, kenza yekoloni, uye zvirwere zvekusiyana. Vanogonawo kubatsira kubata cholesterol uye kunyange, kusvika pamwero, insulini mhinduro.
Mhando dzeFiber Iyo Inodyisa Colon
Mhando dzemuviri dzinonyanyogadziriswa pakuvirisa ndezvimwe zvinogadzikana-gums, pectin, nezvimwe, zvinowanikwa muzvokudya zvakadai semabriji , nyemba, mafixseeds , plums, maapulo, uye oats, uye mune dzimwe fiber zvinowedzera, zvakadai savanoshandisa psyllium uye guar gum .
Oligosaccharides uye starch ine simba inopawo fodder yebhakitiriya. Kusiyana "mabhakitiriya kudya" kunobudisa marudzi akasiyana-siyana eScFAs nezvimwe mishonga, saka zvakakosha kuwana michina yakasiyana siyana muzvokudya zvedu.
Izvo zvisina kufanira fibra (inowanikwa mukudya kwakadaro semiriwo, bran bran yezviyo segorosi yegorosi, nutswe, nembeu) haisi kuwanikidzwa kukuru, asi ichiri kukosha mukoloni. Hakusi chete inopa huwandu muchitsiko, chimiro cheku "fambisa zvinhu pamwe chete" zvinoreva kuti kuvirisa kuchaitika nguva yose yakareba urefu hwekoloni, kusanganisira pedyo nekumagumo, uko vazhinji vekenza yekoloni inowanikwa.
Pasina insoluble fiber, yakawanda yekuvirisa yaizoitika munzvimbo yepamusoro yekoloni, saka masero ekoroni ikoko aizowana zvizhinji zvekubatsira.
Zvimwe Zvipo
Kunze kwekuderedza kushanda kweglycemic yezvokudya uye kugovera kuhutano hwekoloni, pane uchapupu hwokuti fiber inogona kutibatsira mune dzimwe nzira. Zvinoratidzika kubatsira rubatsiro rwechetetoriki uye triglycerides, uyewo zvinogona kubatsira kudzivirira:
- Zvironda, zvikurukuru pakutanga kwemukati mudumbu (duodenal ulcers)
- Chirwere cheshuga
- Chirwere chemoyo
- Cancer
> Kwakabva:
> Dietary Referencing Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, uye Amino Acids (Macronutrients) (2005), Bhuku Rezvokudya Nezvokudya, National Academy of Sciences.