Kana iwe uri chikafu chekuAmerica, hauna kuwana fiber yakakwana . Nhasi mazano anopa kuti vanhu vakuru vanodya makirogiramu makumi mana ezuva rimwechete (kana 14 gm ku 1000 makori). Maererano nekufungidzira kwakawanda, vazhinji vedu tinowana magiramu 15 chete pazuva. Somugumisiro, vatengi vakawanda vane utano hwehutano vari kutendeukira kuzvokudya pamwe nekuwedzera fiber semapuranga, kugwedezeka, nekudya kuti zviwedzere kudya kwezuva nezuva.
Asi yakawedzerwa fiber ine utano here? Uye chii chinowedzera fiber?
Chii Chinowanikwa Fiber?
Kuti uwane huwandu huzhinji muzvokudya zvako zvezuva nezuva , unogona kuedza kudya izvo zvinowanzove zvine fiber, sezviyo zvose , michero, kana miriwo. Asi vazhinji vedu tinopedza kudya zvakadai sehombodo kana zviyo zvekudya zvokudya zvekudya zvekudya zviduku zvishoma nezvimwe zvinowedzera fiber.
Gore ra2016 risati ravapo, paive nemakungu makumi mana nemaviri easina-digestible akasiyana-siyana ayo aigona kuwedzerwa kune zvokudya kuti awedzere chiyero che fiber chinopiwa nechigadzirwa ichocho. Iyi michina yakawedzerwa yaisanganisira zvose zvigadzirwa zvemagetsi zvinowedzerawo (zvinonziwo kwete-intrinsic fiber) uye zvisikwa zvakasara zvinowanikwa (fiber yakabviswa kubva mumiti inomera, inonziwo intrinsic fiber). Kana pawedzerwa kuzvokudya zvakadai semafuta kana zviyo zvakabikwa, izvi zvinowedzera michina zvinobatsira kusimbisa nhamba ye fiber gram yakanyorwa pane Nutrition Facts label .
Asi muna 2016, FDA yakaita chisarudzo chekushandura tsanangudzo yadzo yehutachiona hwekudya kunosanganisira chete avo vakaratidzwa kuti vape "kubatsira kwehutano hwehutano hwehutano hwevanhu." Zvinoshamisa kuti zvinomwe zvinowedzera michina zvakagadzirwa.
Izvi zvinowedzera maitiro zvakaratidzwa kuti kuderedza ropa glucose, cholesterol yakaderera, kuwedzera satiety (kunzwa kwakazara kunobatsira kuti udye zvishoma), kana kuti kuvandudza maronda.
7 FDA-Yakagamuchirwa Nemafuta Mafuta
Kunze kune fiber inowanzoitika, izvi ndezvoupfumi chete zvinosangana netsanangudzo ye FDA ye fiber yezvokudya uye inogona kukurudzira nhamba yezvinyorwa zvemafibiramu zvakanyorwa pane Nutrition Facts label.
- Beta-glucan soluble fiber, inonziwo oat bran fiber
- Psycholium husk: fiber yakanyunguduka inogona kubvisa kuvhiringidza uye kubatsira nehara
- Cellulose : fiber isingagadzirwi inobatsira kuti unzwe wakakwana, saka unodya zvishoma
- Guar gum : fiber yakasanganiswa iyo inowanzoshandiswa sewe thickener muzvokudya
- Pectin : fiber inogadziriswa nemvura inowanzowedzerwa kumamota uye jellies
- Mhashu yebhandi gum: inozivikanwawo secarob gum, iyo inogadziriswa inowanikwa mune sauces uye zviyo
- Hydroxypropylmethylcellulose : fiber yakasanganiswa inowanikwa kune zvimwe zvokudya zvisina guten
Kunyange zvazvo tsanangudzo yehutano yezvokudya fiber ingasave yakakosha kwauri semutengi, unogona kuona kuchinja apo iwe uchitsvaga magorofu emadhekisi ezvokudya zvako zvepamusoro fiber.
Mamwe maitiro anozivikanwa ezvinyorwa zvinowedzera, zvakadai se inulin (chicory root), hazvibatanidzi pane rutsva rwe FDA rwezvigamuchirwa zvinogamuchirwa. Inulin inowanzowedzerwa kune yoghuti, zviyo, uye zvimwe zvekudya zvakakurumbira. Vamwe vakugadziri vanogona kushandura zvigadzirwa kuti vateerere mitemo mitsva. Iwe unogona kuona kuchinja mukuravira kana kugadzirwa kwezvigadzirwa semugumisiro, uye vamwe vanogadzira vangave vasisakwanisi kuzivisa kuti kudya kwavo kune fiber-rich.
Yakawedzerwa Fiber Inopa Utano Here?
Nekukakavadzana kwose pamusoro pekuwedzera fiber, unogona kushamisika kana izvi zvitsva zvinoongorora zvinyorwa zvine utano zvachose.
Uyu mubvunzo uyo vatori vemiti vave vachifunga kwenguva yakati. Sezvo nhamba yepamusoro yezvigadzirwa zvemiti yakakura, ndizvo zvakaita mutengi kuda kuziva nezvehutano hwavo hunobatsira.
Felicia Spence ndireji wenyika yakanyoreswa paHilton Head Health, iyo yose-inosanganisira kuora kwekureruka uye nzvimbo yekugara zvakanaka muSouth Carolina. Anoti vatengi vanofanira kuyeuka kuti kunyange zvazvo zvinomwe zvinoshandiswa zvakagadzirwa zvehutano zvakaratidza hutano hunobatsira, zvigadzirwa zvinogamuchirwa zvinowedzerwa kune zvokudya zvinoshandiswa zvisingafungidzi kuti zvine utano.
"Izvi zvitsva zvinotsanangurwa zvinowedzerwa kune michina yakafanana neye ice cream, zviyo zvinotapira, uye zvinhu zvakabikwa, zvose zvinowira pasi pezvokudya zvisingabatsiri, " anodaro.
Anoenderera mberi achitaura kuti zvokudya zvakashongedzwa zvine additives, kunyange avo vane ruzivo rwehutano, hazvizombovi zvakakosha sekudya zvakakwana.
Asi dzimwe nyanzvi dzezvokudya dzinonetseka kuti kuvhiringidzika pamusoro pemarudzi akasiyana-siyana ewedzerwa fiber kunogona kutungamirira kuchinja kune vatengi vezvokudya zvisarudzo zvakakwana. Semuenzaniso, vamwe vatengi vari kusangana nemirairo yavo yekudya nemvumo yakagamuchirwa kana isingagamuchirwi inogona kunge isisasarudze michina yefiber-yakawanda uye inogona kunge isingakwanisi kutungamirirwa nemugumisiro semugumisiro.
Christen Cupples Cooper, EdD, RDN, ndiye Mutevedzeri Purofesa uye Mutevedzeri Mukuru weNutrition uye Dietetics Programme paKoreshi yeZvivhesheni Zvehutano paPauni University. Anotsanangura kuti nharo yacho haisi iyo yakasviba uye yakachena.
"Hazvisi kuchenjera kuronga rudzi rwemhando ye fiber-intrinsic fiber, iyo inowanikwa zvakasikwa muzvokudya, uye isiri - intrinsic fiber-se" yakanaka "kana 'yakaipa.' Vazhinji mumakambani ezvokudya vanonyevera FDA kuti vatengi avo vatangisa kusanganisira zvikafu zvakanyanya-fibhi muzvokudya zvavo vanogona kurega kudya zvokudya zvakadaro kana mamwe marudzi e "fiber" achibviswa Kubva pamutauro unogamuchirwa. Vatsigiri vevatengi vanofarira kufarira tsanangudzo itsva uye vanyore nokuti vanotenda kuti inoratidza uchapupu hwezvesayenzi, kwete zvido zvekambani. "
Neyo tsanangudzo itsva ye fiber uye kusagadzikana kunokonzerwa pakati pevamwe nyanzvi, vashandi vakawanda vanogona kusara nemibvunzo pamusoro penzira yakanakisisa yekuwana fiber yakawanda kuti iwane mazano anobvumirwa.
Nzira Yokuti Uwane Dzimwe Fiber MuDye Renyu
Vose Cooper uye Spence vanobvumirana kuti zvakanakisisa kuwana fiber kubva kune zvakakwana zvekudya . "Ndinokurudzira kuti vatengi vatsvake zvokudya zvine utachiona hunotanga kuitika-izvo zvinoreva mbeu yose, nyemba, marimu, michero, nemiriwo-kana zvichibvira," anodaro Cooper. "Izvi zvinobatsira kuvimbisa kudya kunongowedzera mufiber, asiwo kune mamwe makemikariji akaoma, mafuta anopa utano, mavitamini, nemaminerari."
Spence inobvumirana, inowedzera kuti fibiramu inenge ichiri nzira yakanakisisa yekuzadzisa fiber yako kukurudzira. Asi zvose nyanzvi dzezvokudya dzinotaura kuti zvishoma zvishoma zvefibhi kubva pahutano, zvokudya zvakakwirira-zvakagadzirwa zvinogona kupa kukwezva kwakanyanya kana zvichidiwa.
Kuti uwane zvinangwa zvako zvezvokudya, Spence anoratidza nzira inotenderera katatu.
- Shandura kusvika zana muzana zvikamu zvezviyo zvakakwana pazvinouya zvechingwa uye pasta uye udye zvakakwana zviyo sewaati zvekudya zvekudya.
- Idya mishonga kana michero nguva dzose kana iwe uchidya chiitiko kana ichingwa kudya kana nyoka.
- Idya nyemba zuva rega rega. Inogona kunge iri mumhando ye hummus, yakakanganiswa mune soro kana nyama, kana kutsiva nyama ne tofu kana tempeh.
Shoko Rinobva
Kukurukurirana pamusoro pemarudzi akasiyana ehuwandu hwemagetsi kunoenderera mberi. IU.S. Food and Drug Administration ichaenderera mberi kuongororai makasiyana-siyana e-non-digestible carbohydrates uye inogona kugadzirisa urongwa hwehutano hwakagamuchirwa huri mumwedzi kana makore anotevera, saka chengorora zvakare kuti uone mazano anongororwa uye mazano kubva kuvadzidzisi sehutsva mazano uye uchapupu hunovapo .
> Sources:
> Andrea N. Giancoli, MPH, RD. Kuvandudzwa kweFiber Supplements - Ndeapi Dietitians Vanofanira Kuziva. Nhasi Dietitian . February 2017.
> Jessica Levings, MS, RDN FDA Inoshandura Fiber Tsanangudzo Dhietiti Nhasi . August 2017.
> US Food and Drug Administration. Mibvunzo neMhinduro kuMuchizimisi pamusoro peDyari Fiber. Last Updated: 12/13/2017.
> US Food and Drug Administration. Office of Nutrition uye Food Labeling Center Yekuchengetedza Kwekudya uye Applied Nutrition. Sayenzi Ongororo yeIsolated uye Synthetic Non-Digestible Carbohydrate. November 2016.
> US National Library of Medicine. Medline Plus. Dietary Fiber. Yakavandudzwa munaNovember 2017.