Iwe unoziva nzira yekugadzirisa nzara yako apo iwe uri kuedza kuderedza uremu here? Kudzvora pamakorikori kunogona kuita chido chekudya zvinenge zvisingagoni kuregererwa. Ndicho chikonzero smart dieters inodya zvakawanda fiber. Zvokudya zvine fiber zvinogona kukubatsira kuti uzvinzwe zvakakwana kwenguva refu kuitira kuti usanzwa uchishuva kudya nguva dzose. Asi kune marudzi maviri e fiber anosarudza kubva: soluble uye insoluble.
Mhando imwe neimwe ye fiber inopa rubatsiro kana uri kuedza kurasikirwa uremu.
Mhando dzakasiyana dzeFiber
Fiber ibhaidhydro-non-digestible inokonzerwa nemichero-based foods. Mitumbi yedu haine enzyme inodiwa kuputsa fiber yatinodya. Saka inopfuura kuburikidza nehurongwa hwedu tisati tanyatsopera. Dhiyabhorosi fiber ine fiber inowanzoitika muzvokudya zvatinodya, zvakadai mumbeha kana zviyo zvakakwana. Basa rinoshandiswa fiber ndeye rudzi rwe fiber runowedzerwa kuzvokudya munguva yekugadzira kana kuti tinotora mufananidzo wekuwedzera. Fiber inogonawo kuva yakasvibiswa kana isina kusvibiswa.
Soluble Fiber ye Kurasikirwa Kwemafuro
Soluble fiber inopera mumvura. Oatmeal, somuenzaniso, ndezvokudya zvinozivikanwa zvinosanganiswa fiber. Simba rinosungirirwa rinosunga nemvura kuti ugadzire ganda re viscose mudumbu rako. Nzira dzakawanda dzehutukutu fiber dzinonziwo high-viscosity fiber. Uchawana fiber yakasvibiswa mumichero yakawanda yemicrorus, bhari, uye marumusi.
Saka sei uchidya utsi hwakasvibiswa hwekureruka? Zvokudya zvinosanganiswa fiber zvinokubatsira kuti unzwe wakakwana kwenguva yakareba. Izvi ndechokuti inodonha kubva mudumbu rako pane zvishoma nezvishoma pane zvimwe zvokudya. Simba reSubvu rinobatsirawo kuderedza chirwere icho shuga inosunungurwa muropa rako kuitira kuti uchengetedze simba rakasimba mushure mekudya.
Isingabvi Fiber Kuberekwa Kwemafuro
Simba risina kuchena harifaniri kupera mumvura uye miviri yedu haigoni kuidzika. Saka inopfuura nomuviri wako yakanyatsogadzikana uye makoriri mairi haawani. Inoruble fiber inonziwo pasi-viscosity fiber. Zvokudya zvine tsvina isina kushandiswa zvizere zviyo, bran, uye mimwe miriwo.
Saka sei uchidya zvisingatauri fiber? Kana uri kuedza kukanda uremu, chikafu ichi chinowedzera kuwanda kwekudya kwako uye chinozadza dumbu rako (uye ndiro yako!) Pasina kuwedzera makorikiti kumuno wako. Dieters uyo anodya zvakakwana insoluble fiber anogonawo kubatsirwa nekuvandudzwa nguva dzose uye kuderera kwekudzivirirwa.
Iyo Yakanakisisa Fiber Zvokudya Zvokurasikirwa Kwemafuro
Zvose zviri zviviri fiber zvinopa utano hwakanaka uye zvinogona kuita kuti muviri ureruke nyore. Saka kana uri kuedza kukanda uremu, sarudza zvokudya kubva kumapoka maviri kuti uwane yakawanda ye fiber zuva rega rega . Asi chengetedza mupfungwa, kuti zvimwe zvekudya zvine fiber zvinewo marori akawanda uye mafuta.
Granola, semuenzaniso, yakakwirira mu fiber asi kazhinji inewo shuga yakawandisa uye mafuta zvinowedzera huwandu hwekari yakawanda. Zvose zviyo zvegorosi ndezvimwe zvokudya zvakagadzirwa nefibhu zvinogona kuva dambudziko rekudya. Kunyange zvazvo kushumira imwe chete kwezviyo kungave kudya kwekudya kwakasununguka, ndicho chimwe chezvokudya zvakakurumbira zvatinonyanya kuita kuti kugovera kugoverwa kunokosha.
Zvinyorwa zvinowedzera mu fiber, asiwo zvakakwirira mumafuta uye makoriyori.
Iyo yakanakisisa fiber yezvokudya kurasikirwa ndeye iyo yakaderera mumakori uye mafuta. Nenzira iyo unogona kudya zvimwe zvokudya kuti ugadzirise nzara yako uye kudzora zvishuvo zvako, asi chengetedza kalori yako kuverenga mukutonga.
Sources:
Medline Plus. Fiber. National Library yeMishonga National Institutes of Health. http://www.nlm.nih.gov/medlineplus/article/002470.htm
Medline Plus. Dietary Fiber. National Library yeMishonga National Institutes of Health. http://www.nlm.nih.gov/medlineplus/dietaryfiber.html.
Natalie Dilate Muth, MD, MPH, RD Chirongwa Chekudya uye Kudya. American Council on Exercise Health Coach Manual. 2013.