Soluble fiber inongoreva kuti iri fiber muzvokudya zvinopararira mumvura apo chikafu chinoputsika. Mune fiber yakawanda yakasanganiswa inonzi inonzi viscous, iyo inobvumira iyo kugadzira gel. Izvi zvinowanzotungamira nekukurumidza kwekudya, kusimbisa glucose yeropa, uye kubvumira kushandiswa kwakanaka kwezvibereko. Soluble fiber yakaratidzwa zvakare kuderedza ropa rekutsvaira ropa.
Uyewo, kusungunuka fiber kunowanzovhenekera, izvo zvinoita kuti utano hwekoloni uye hutano hwemuviri huvewo.
Common Misspellings: soluable fiber
Mitsva Inowanikwa : Zvigadziriswa zvinosanganiswa fiber zvinosanganisira mbeu yepilllium, mbeu yefrikisi, mbeu dzechia, nyemba, mazai, oatmeal, mazai, maapuro, uye mamwe mimwe midzi isiri yakasimba seBrussels inomera, okra, uye asperagus.
Mhando dzeSuble Fiber
Kune mavara mana emasanganiswa akasvibiswa iwe unogona kunzwa pamusoro peiyo: 1) pectins (yakafanana nemimwe michero, mimwe miriwo, uye miriwo) 2) beta-glucan (mune zvimwe zviyo zvakadai seanat uye mu tuber iyo shirataki noodles yakagadzirwa) 3) mazino anowanzoitika muzvigungwa (carrageenan) uye mamwe mbeu (guar, acacia, nyemba yemhashu) uye 4) inulin, yakadai sechicory, Jerusarema artichokes, uye anyanisi. Inulin iri kuve yakakurumbira sekuwedzera kwezvokudya, somuenzaniso, Quest Protein Bars.
Utano Hwakawanda hweSuble Fiber
1. Kubhadhara Kubhadhara - Simba rakanyanyisa, kunyanya iyo "viscous" yega inogadzira gel, inobatsira kuderedza uye kurongedza nzira yezvokudya kuburikidza nekugadzirisa chirongwa.
Izvi zvinofungidzirwa kuti ndeimwe chikonzero chekusvibiswa kwekuita glycemic kuma carbohydrates apo kusungunuka fiber kuripo. Inogadzirisawo kuti michero ine mukana wekunyatsopindira mumatumbo.
2. Zvakanakira kuRopa Sugar - Kuwedzera kune zvakataurwa pamusoro apa, pane uchapupu hwokuti kusungurudza fiber (pamwe chete nekusagadzirisa starch) kunokurudzira hormone inogadzirisa glucose inonzi GLP-1.
Zvinokwanisika kuti izvi zvinoitika zvinowanikwa kuburikidza nekuvirisa kwekusungurudza fiber mukoloni, iyo inotisvitsa ku:
3. Zvakanakira Colon Health - Panguva ino wakanzwa kuti kune nyika yose yebasa iri kuitika mumakoloni ako nekuonga mabhakitiriya ane ushamwari anogara imomo, kunyanya kana tikavachengeta vachifara nepamusoro-fodya kudya. Kunyanya, mhando dzakawanda dzehutapu yakagadzikana ndeyekudya kwakanaka kune mabhakitiriya aya, ayo anogadzira mavitamini, anokosha maune-chain chain fatty acids ayo akaoma kupinda muzvokudya, nezvimwe zvinhu zvinobatsira izvo zvakanaka kune vamwe vedu nemamwe muviri wedu naizvo. Tiri kungotsvaira pamusoro pekudzidza pamusoro pezvibatsiro zve "microbiome" ine utano sezvairi kudanwa.
4. Kutapudzwa kweCholesterol uye Mamwe Mwoyo Makomborero - Mafuta ekuchengetedzwa kwemafibvu ave achiratidzwa nguva dzose kuti anokonzerwa nekuderedza ropa rekutsvaira kweropa, pamwe chete ((zvishoma) kushanda kweropa pamwe nehuwandu hwehutachiona hwehutano.
Low-Carb Sources yeSuble Fiber
Apo vanhu vanofunga nezvekudya ne-soluble fiber, vanowanzotanga kufunga nezvekutanga ye oatmeal uye nyemba, asi pane zvimwe zvingaitirwa vanhu vari kutarisa ma carbs avo vanogona kufunga.
1. Firase Mbeu neChia Mbeu - Zvose izvi mbeu dzine mazinga akawanda, kusanganisira fiber yakasvibiswa, ine tashizha shoma kana shuga.
Vanewo mamwe mararamiro ehutano, ona:
2. Psyllium - Husks yembeu yepilllium inowanzotengeswa se fiber supplement nokuti ivo vakapfuma mu-fububvu inogadziriswa. Chigadzirwa cheMetamucil uye zvimwe zvakawedzerwa zvinowanikwa kubva kumaganda e-psyllium, kunyange pasi-carbers zvichida inofanira kudzivisa zvizhinji zvezvigadzirwa zvebhizimisi uye kuenda kune zvakajeka husks, zvinowanzowanika mune zvivako zvekudya zveutano kana paIndaneti.
3. Zvimwe Zvisiri Mashizha Emasitadhi - Ndakashamiswa nekuwanda kwehutapukisi mune zvimwe zvemiyo isiri-starchy miriwo yandinodya nguva dzose. Semuenzaniso, hafu yekapu yekubvongerwa kweBrussels ine 2 gramu ye fiber yakanyunguduka maererano neimwe nzvimbo, uye kushandiswa kweaspariji inenge yakawanda.
Zvimwewo zvishoma-carb (kana pasi-carb) miriwo ine muwandu hwakakwana wehutu hwakanyanyisa inosanganisira okra , turnips , karoti , uye artichokes .
Uyewo, mimwe miriwo ine michina yakawanda yakasanganiswa, inogona kuwedzera. Somuenzaniso, sipinashi yakagadzirwa ine pakati pehafu yegamu uye gramu yakazara ye fiber yakasanganiswa nehafu yekapu inoshumira.
4. Zvinyuchi - Zvimiti zvinenge zvichida zvokudya zvinoremerwa ne-fiber, asi kazhinji pasi-carbers vanoona kuti makidhihydrate akawanda ari mahairi uye anyore. Zvisinei, ndinofunga zvakakosha kuedza nekuwedzera kune kudya kwako. Zvakawanda zveasikisi muhairi (kunyanya kana iwe uchizvibika iwe pachako pane kunotenga nyemba dzomukati) zvinonzi kusimba starch , iyo isingasimudze shuga yeropa uye yakakosha kumakoloni edu, uye zvimwe zvezvimwe zvishoma zvishoma zvinodyiwa starch. Mukuwedzera, isu tatoona zvimwe zviitiko zvinogadziriswa fiber zvinogona kuva neropa rekuisa ropa, saka ndinofunga kuti tinogona kubatsirwa nekuedza kwavari muzvokudya zvedu.
Kana iyo yakakwirira-carb nyemba isingashandisi iwe, funga soy nyemba, dzine zvishoma zvishoma, asi zvine zvimwe fiber. Ndiri mufudzi webhinzi dema soy soa inonaka sezvinoitwa nyemba asi ine proteine uye kusakosha kwecarbs yebhinzi tsvina yebhinzi.
Sources:
Brighenti, Furio et al. "Kuviriswa kwemakoloni yemafuta ehydrohydrates inoshandiswa kunobatsira pakudya kwechipiri." American Journal of Clinical Nutrition 83.4 (2006): 817-822.
Harvard University Health Services. Fiber Content of Foods muZvikamu Zvikamu. Yakasvika musi waSeptember 28, 2015. Yakatorwa kubva kunaAnderson JW. Dyara Fiber mune Zvokudya . 2nd edition. 1990
Li BW, Andrews KW, naPehrsson, PR. Zvimwe Zvokudya, Zvigadziriswa, uye Zvisina Kuwana Dietary Fiber Zviri mukati ma 70 High Consumption Foods.
Theuwissen E, Mensink RP. Mishonga yakasvibiswa nemvura inogadzikana uye chirwere chemwoyo. Physiol Behav. 2008; 94 (2): 285-292.