Zvidzidzo zvesayenzi hazvina kukwana - hazvigone kuratidza kuti fiber inoderedza ngozi yekenza yekoloni , asiwo haigone kuratidza kuti haina. Iwe unoziva sei kana iwe uchifanira kuverenga magiramu ako e fiber kana kwete?
Makumi emakore eongororo akapa mhinduro dzinopesana kumubvunzo uyu. Chinhu chakakosha: Fiber yakakunakira iwe, zvisinei pasinei nokuti inoderedza ngozi yako yekenza yekoloni.
Kunyange kana rimwe zuva sayenzi inogadzirisa inogumisa kuti iyo fiber ine kudya haina kukanganisa kenza yemukondombera yako, inobatsira kuderedza ngozi yako yepamusoro cholesterol , kuneta, chirwere chechirwere cheshuga, chirwere chemwoyo nezvimwe zvinetso zvekudya.
Aina dzeFiber
Zvidzidzo zvinotsigira zvakanyanya-fiber kudya kunoderedza dambudziko rako rekenza yekoloni zvose zvine chinhu chimwe chete zvakafanana - haisi kungova yehuwandu hwefiber iwe unodya, asi rudzi. Zvechokwadi, unogona kutora bhokisi rezviyo zvakanatswa zvine fiber uye mishonga inodzokerazve mukati maro (kureva, yakasimba) kana kuti kunyange kupfura mapiritsi mashomanana, asi dzimwe dzidzo dzinoti havazoiti kuti colon yako ifare sekudya icho chaicho chaicho kubva kune zvakasikwa.
Zvimwe zvokudya zvekufungidzira: Kana ukawana zvose zvekudya zvako fiber kubva mune zvekuwedzera, iwe uri kurasikirwa nezvakanaka zvezvakanaka zvezvokudya zvefiber. Zvibereko nemiriwo zvakapfuma mune antioxidants, micronutrients, uye phytochemicals - zvose izvo zvinoratidzwa kukurudzira utano.
Chii Chinonzi Fiber?
Kuruka, huwandu, "fiber" (kana iwe uchigara kune rumwe rutivi rwegungwa) ndiwo mazwi echirevo chimwe chete: kudya kwefiber. Mavara ezvisikwa ndiyo chikamu chisina kuwanikwa chezvokudya.
Soluble Versus Insoluble
Dhiyabhorosi fiber inorondedzerwa seyo inogadziriswa kana isina kusvibiswa. Edza kuti urege kuvharwa mumhando ipi yemafibvu iwe waunodya, ingotarisa pakuwana kusanganiswa kwakanaka kwemarudzi ose maviri.
Kudya kudya kwakagwinya kwakapfuma muzvibereko, miriwo, lentiy uye zviyo zvakakwana zvinopa mutano wakanaka.
Mienzaniso inosanganisira:
- Simba reSubha rinokonzerwa uye rinoshandura gelatinous mumakoroni ako. Inononoka kudya uye inogona kubatsira kuderedza cholesterol.
- Zviyo
- Mimwe miriwo
- Kusasvibiswa fiber hakusi kudestible uye kunopfuurira kuburikidza nekoni yako zvisingashanduki. Inokurumidza kupera uye "zvikwata" zvinokwidza zvigaro zvako asi hazvina kukonzera cholesterol.
Mienzaniso yekusvibiswa fiber inosanganisira:
- Zvibereko zvizhinji
- Nyemba, lentils
- Mbeu nemiti
Zviyo
Iko mitatu yemhando ipi zvayo yakazara, yakanatswa uye yakasimba (yakasimbiswa). Muhupenyu hwavo husina kuchinja, huripo, zvipfeko zvose zvezviyo zvine zvikamu zvitatu zvinokosha:
- Endosperm - mukati memukati. Iine zviduku zvishoma.
- Germ - iyo yapakati. Iine fyiti yakananga.
- Bhuni - iri kunze. Iine fiber yakakwirira uye micronutrient zviri mukati.
Mbeu dzose dzine zvikamu zvitatu, izvo zvinoreva kuti vane zvakanakisisa fiber uye muviri wehuwandu. Izvo hazvina kuchinja kubva pakukohwa kuenda patafura yako. Mbeu dzakanatswa dzakabviswa ruvara rwavo uye hutachiona hwehutachiona, dzichisiya endosperm inonaka uye isingasviki endosperm chete. Mbeu dzakasimbiswa dzakabviswa zvidimbu zvadzo zvepanyama, uye fibhi dzakagadzirwa nevanhu uye zvakasungwa zvakasungwa zvakare kuzviyo.
Sayenzi inotaura kuti inenge hafu yezviyo zvedu zvezuva nezuva inofanira kunge yakazara zviyo. Zvose zvinosanganisira:
- Whole wheat
- Whole oats
- Borosi kana rije musango
- Millet
- Popcorn
- Quinoa
- Buckwheat
Mbeu dzakanatswa dzinowanikwa muzviyo, zvokudya zvakagadzirwa, mucheka mutsvuku uye chingwa chakachena. Vanopa zvishoma zvishoma munzira yezvokudya zvekudya uye dzimwe nguva yakazadza makori.
Kunze kwezviyo, unogona kuwana zvakawanda zvehuwandu hwezuva nezuva kubva kune nyemba, michero nemiriwo. Imwe apuro, bhanana, orange kana karoti inenge 2 kusvika ku3 magiramu e fiber. Mbatata (ganda pa), chibage uye broccoli zvine fiber zvishoma, inenge 4 kusvika ku5 magamu, zvichienderana nekukura kwako.
Mbeu dzakagadzirwa uye maonde zvakazara fiber; ½ mukombe yakabikwa nyemba kana maonde matatu (akaomeswa) anopa 8 kana kupfuura magiramu e fiber.
The Broom To Your Colon
Fibhi inotamba mabasa anokosha maviri sezvaanenge achifamba nenzira yako yekudya:
- Kunowedzera peristalsis - kufamba kwechigaro kuburikidza nekoloni yako
- Inobatsira kuchengetedza maronda
- "Rinoputika" tsvina kubva mumukoko wako
- Inoputira irritants, yakadai se bile acid from digestion
- Iko kunoita kuti unzwe uine "huzere" kwenguva yakareba uye inogona kubatsira nekudzivirira kuyerwa
- Inovhara necholesterol uye inoderedza cholesterol yakaipa muropa
Ndinoda Zvakawanda Sei?
Paavhareji, yekurudziro yezuva nezuva yakakurudzirwa (RDA) ye fiber yakasiyana pakati pevarume nevakadzi uye inotarisana nezera remunhu. Varume makore makumi mashanu uye vaduku vanofanira kuronga hurumende makumi matatu nemasere ezuva rimwe nerimwe. Vakadzi makore makumi mashanu uye vaduku vanoda anenge 25 gm fiber pazuva. Varume nevakadzi vanopfuura makore makumi mashanu vanoda zvishoma zvishoma - 30 gramu zuva rega rega varume uye 21 gm zuva rega revakadzi.
Gluten Zvinetso
Kana uine chirwere chechiliac kana kuti chero rudzi rwekusawirirana kwe gluten, usatya. Iwe unogonazve kuwedzera fiber mukudya kwako; zvisinei, iwe unofanirwa kuchengetedza mamwe maruva-gluten-akapfuma, akadai sebhari, gorosi, uye rye. Kune zvakawanda zvekudya zvine utsi zvinokonzerwa ne-gluten, kusanganisira:
- Zvibereko
- Vegetable
- Chickpeas
- Flaxmeal
- Amaranth flour
Paunenge usina chokwadi, taura nachiremba wako pamusoro pekuwedzera fiber muzvokudya zvako. Izwi renyevero: Usawedzere fiber yako inokurumidza kukurumidza kana kubvisa, gasi nemakumbo zvinogona kutevera. Pamwe nekuwedzera fiber zvishoma nezvishoma, iwe unoda kuwedzera mvura yako yekudya. Kunyange zvazvo hydration inoshandiswa inopesana kubva kumunhu kusvika kumunhu, munhu wegavha anoshandisa masere, masereji 8-ounce emvura zuva rega rega.
Sources:
American Academy of Family Physicians. (nd). Fiber: Nzira Yokuwedzera Nayo Mukudya Kwako.
Nzvimbo dzeDaase Control uye Kudzivirira. (nd). Zvokudya zveMunhu wese: Zvinoshandiswa: Makhahydrates.
Doyle, C. (November 2011). Ita pa "Chikoro Chebazi" cheZvipatano Zvoutano. American Cancer Society Expert Voices.
United States Dhipatimendi Rezvekurima. (nd). Utano Nezvokudya Zvakanakira Zvibereko zveGorosi Zvokudya.