Fibhi inosanganisira zvikamu zvezvirimwa izvo muviri wako haugoni kuchera. Ndicho chinhu chakakosha chekudya kunovaka muviri, kusanganisira kudya kwechirwere cheshuga, asi hapana hutsvakurudzo hunoti hutsigira huwandu hwehutachiwana kudya nekuvandudzwa kwehuga hwehuga. Chikoro chekudya zvekudya uye Dietetics chinoratidzira munhu ane chirwere cheshuga anofanira kudya magiramu 14 pamakirumi imwechete makori zuva nezuva, saka mumakiromita 25 kusvika ku35 gramu.
Ndizvo zvakafanana nekusadya kwechirwere cheshuga. Vanhu vazhinji havakwanisi kuwana fiber yakakwana: kuwandisa kudya kunongodarika 14 gramu pazuva.
Zvingaita kuti kutora fiber yakawanda kunogona kuvandudza huwandu hwehuga hwehuga, asi iwe unoda kutora inenge inenge makumi mana kusvika ku50 magiramu e-fiber zuva rega rega, izvo zvakaoma kuita nehuwandu hwezvokudya. Zvigadzirwa zvekuwedzera zvinowanikwa, asi iwe unofanirwa kutaura nemutarisiri wako wehutano usati watora fiber yakawanda, kunyanya kana uri pane chero yeropa rega rega rinoderedza mishonga kana insulin. Kutora huwandu hwe fiber kunogona kuitawo kuti imwe chirwere chekudya chisakanganise zvichikonzera kuputika, gesi, uye kurwadziwa mumimba.
Mwoyo Mucherechedzo Wekudya Zvimwe Fiber
Kunyangwe uchinge uchinge uchinge watora fiber unogona kusanganisa huwandu hwehuga hweropa rako, hunogona kukubatsira kudzora cholesterol yako mazinga. Izvi zvakakosha nokuti chirwere cheshuga uye chirwere chemwoyo chinowanzoenda pamwechete, uye cholesterol yakakwirira inokonzerwa nehutano hwechirwere chemwoyo.
Kushandisa 25-30 gramu ye fiber zuva nezuva zvichida zvakakwana kubatsira kubatsira kuderedza cholesterol uye LDL cholesterol mazana mashoma mapeji. Iyo yakanakisisa fiber iyi ndiyo yakasvibiswa fiber, uye iwe unofanirwa kutora inenge ma7 kusvika ku13 gramu ye fomu iyi zuva rimwe nerimwe.
Zvirimwa zvinopa fiber yezvokudya zvako, saka kudya michero yakawanda, miriwo, zviyo zvakakwana, nutsva, mbeu, uye legumes zvichawedzera fiber yako kudya.
Simba risina kuwanikwa rinowanikwa zvikuru mumunda wose, marimu, gorosi bran uye mishonga, uye inogadziriswa fiber (yakanakisisa kuderedza cholesterol) inowanikwa zvikuru muhuti, michero yemiti, michero, bhari, psyllium, mbeu yefrikisi uye nyemba.
> Sources:
> Academy of Nutrition uye Dietetics Evidence Analysis Library. "Mazano Okugadzirisa Diabetes Mellitus (DM): Fiber uye Diabetes."
> American Diabetes Association. "Nutrition Inokurudzira uye Kupindira Kwechirwere Cheshuga: Nzvimbo Chirevo cheAmerican Diabetes Association." Diabetes Care 2007; 30 Suppl 1: S48-65.
> Institute of Medicine of the National Academies. "Dietary Referencer Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, uye Amino Acids."