Zvizhinji zvezvokudya zvaunodya-izvo zvinosanganisira mahydrohydrates, mafuta, uye mapuroteni-zvakaputsika uye zvinotorwa nemuviri wako, kunze kwekudya fiber, dzimwe nguva kunonzi "roughage." Fiber inopinda mumuviri wako-kutanga dumbu rako, ipapo mudumbu mutsva , inoteverwa nekoloni, uye pakupedzisira, inobva mumuviri- zvisingatauriki.
Paunenge uine chirwere chetachiona, kudya kwepamusoro-soro kunogona kukubatsira zvakanyanya kuburikidza nekubatsira nekuremerwa kwemazivi uye kusagadzikana kwenguva refu , pakati pezvimwe zvinobudirira.
Dzidza zvakawanda pamusoro pezvibatsiro zve fiber uye zvokudya zvinowanikwa mune fiber iwe unogona kuwedzera kune yako yose nzira yehupenyu hwakanaka nehutano hwehutachiona.
Kubatsira kweFiber
Muzhinji, kune zvakawanda zvakabatsiro zvekudya zvakanyanya mu fiber yevangororo yekirori, uye kune ani zvake anoda kuvandudza hutano huse. Fiber inogona:
- Deredza dambudziko rekurohwa uye kuvandudza mwoyo wako hutano: Chirongwa chinokosha chakawanikwa pakati pe fiber intake uye nekurwadziwa kwemoyo. Dzidzo inoratidza kuti varwere vanodya kudya kwakanyanya kunopedza ngozi yavo yekushaya mwoyo kusvika kusvika 40 muzana. Ngozi yako inogona kuderedzwa ne 9 muzana yega imwe magiramu manomwe pazuva pazuva kuwedzera mune fiber fiber, maererano neongororo dzakataurwa neC Academy of Nutrition uye Dietetics mumapepa avo. Sezvo vatachiona vane chirwere chakanyanya chepfungwa yemwoyo, ichi chinhu chinokosha chinobatsira.
- Matsiro ekurasikirwa nekureruka uye kutarisa: Kana uine fiber muzvokudya zvako zvezuva nezuva, kuderedza dambudziko rako rokuneta. Izvi zvinokonzerwa nokuti fiber inokuita kuti unzwe wakakwana, izvo zvinoreva iwe unogona kudya zviduku. Kusawanda kwekoriori zuva rega roga kunogona kutungamirira kukurasikirwa kwemazuva. Kuwedzerwa kweupfumi, kana kuoma kuora muviri, kunogona kuva dambudziko kune vanhu vane hypothyroidism, naizvozvo izvi zvinonyanya kukosha kune chirwere chetrosi.
- Cholesterol Yechezasi : Tsvina yakasanganiswa inowanikwa mune dzimwe mbesa, flaxseed, oat bran, uye oats inogona kubatsira kuderedza "yakaipa" cholesterol. Izvi zvinogonawo kutungamirira kune kuderera kwemwoyo kuderera uye kuderedzwa kweropa remazinga. Yakawanda yakaipa cholesterol dzimwe nguva inokonzerwa ne hypothyroidism, saka iyi inowedzera rubatsiro rwe fiber yevatachiona hwetachiona.
- Kuvandudza kudya : Dietary fiber inobatsira kudzora kudya kwezvimwe zvekudya.
- Deredza kuderedza zvirwere uye kugadzirisa zvirwere zvemuviri : Nokudya zvokudya zvakakura, zvigaro zvakasimba uye kuzvidzora-kunyunyuta kunowanzoitika kune vanhu vane hypothyroidism-kunogona kugadziriswa, pamwe nekuderedza dambudziko rako uye kuoma kwezviratidzo zvehemorrhoid.
- Batsira kudzora mashuga eropa : Vanhu vane chirwere cheshuga pane zvakanyanya-fiber kudya vakaratidza kuti kudya kwavo shuga kunonoka. Izvi zvinobatsira kukurudzira huwandu hweglucose. Insulin sensiviti inogona kuvandudzwa nemimwe michina yekudya. Kudya zvokudya zvakakwirira zvinogonawo kuderedza mikana yako yekuvandudza rudzi rwechipiri chirwere cheshuga, njodzi inopfuura kana iwe uri hypothyroid. .
- Deredza dambudziko rako re diverticulitis : Insoluble fiber yakaratidzwa kuderedza dambudziko rekurukutu. Zvisinei, kune avo vane chirwere chinoratidzira kana chirwere chinosuruvarisa, vamwe vanhu vane zviratidzo zvakanyanya uye vane fiber, asi vamwe vane zviratidzo zvishomanana.
- Gadzirisa hutsinye hwemawere (IBS) : Fiber yakaratidzwa kuderedza zviratidzo zveBS kune vamwe vanhu, kunyange zvazvo vamwe vane zviratidzo zvakawanda kana vachidya fiber.
- Kuderedza dambudziko rekenza yekoloni: Zvimwe zvidzidzo zvinokurudzira zvakaratidza kuti kudya kwepamusoro-fibhi kunogona kuderedza mungozi yekenza yakaoma, asi izvi hazviwaniki mune imwe dzidzo.
- Kunowedzera kushandiswa kwemaminera : Dietary fiber inogona kubatsira muviri wako kuti uwane mamwe maminera zvakanyanya kubudirira, kunyanya calcium.
Inogadziriswa- uye Indoluble-Fiber Foods
Chikoro cheMakondomu Ezvokudya uye Dietetics inokurudzira vakadzi vakuru kuti vadye magiramu 25 emufibhi wezuva nezuva uye varume vakuru vanodya magiramu 38, vane 10 kusvika ku15 magamu anouya kubva kune fiber. Sezvaunokura, iwe unoda zvishoma uye kupfuura makore makumi mashanu, vakadzi vanofanira kudya magiramu 21 uye varume vanofanira kudya magamu makumi matatu.
Simba reFiber: Subhaibha fiber ine fiber ine nyore nyore kuputika mumvura, uko inogadzira gel-yakafanana nedoro. Izvi zvinoratidzwa kuti zvibatsire kuderedza ropa rekutsvaga kwemaolesterol pamwe chete nemazinga eropa glucose.
Soluble fiber inowanikwa mu:
| Oats |
Simba reFiber: Sutu risina tsvina inobatsira kukurumidza kuparadzwa kubva mumuviri. Kusaputika fiber kunogona kubatsira kudzivirira kubatwa. Simba risina kushandiswa rinobatsirawo kuchengeta pH yepamusoro mumatumbo ako emukuchi panzvimbo yakanakisisa. Zvokudya izvo zvakakwirira kupfuura zvisingasviki fiber zvinosanganisira zvinotevera:
| Amamondi * Apple neganda Baking chocolate Bhari, yakabikwa Branch cereal Blueberries Brazil nuts Broccoli * Brussels inomera * Bulgur Kabichi * Karoti Koliflower * Ikosi yepati mix, yakagadzirwa Cherries Chestnuts Koconut Chibage mutsara Chibage Cranberries Elderberries Maonde Flax mbeu Nheyo, bhari, bhari, branley, rye, rye gorosi Gooseberries Green bean | Guava Hickory nuts Hominy Jicama Kale * Ipiyo mahairi Kiwi Kumquat Lentils Makadamia makungu Mandarin oranges Mango Millet * Mushroom Nectarine Oatmeal Oyster Papaya Pasita, kubikwa Peanuts * Pears Peas Pine nuts Pineapple Pistachios Mbatata Prunes | Mbeu yepumpkin Pumpkin puree Quinoa Raisins Raspberries Rhubarb Murairi (maronda, akabikwa) Rutabaga Sauerkraut Sorghum Sipinachi Split peas Zvinomera Squash Strawberries Sunflower mbeu Mbambaira Tomato paste Tomato Trail mix Turnips Vegetable juice Walnuts Gorosi bran germ Nzara yegorosi Wild rice (yakabikwa) |
* Cherechedza kuti izvi zvakanyanya-fiber zvokudya zvekare goitrogenic , zvinoreva kuti dzinokurudzira kuwedzera kwetachiona uye inogona kukonzera kana kukurisa hypothyroidism. Kazhinji, njodzi yeendaitrogenic foods inowedzera kupfuura iyo, kunyanya mufomu yakasvibirira. Kubika kana kupisa kunowanzobvisa maitiro akawanda eendaitrogenic.
Shoko kubva
Kana iwe uchitanga kudya kwepamusoro-fiber uye uri kutora utachiona hwemishonga yemishonga mishonga, ita nechokwadi chokuti une utachiona hwehutachiona hwehutachiona hwakatorwa mumasvondo matanhatu kusvika masere. Fibhesi dzimwe nguva inogona kuchinja kushandiswa kwemishonga yako, saka zvakakosha kudzokazve kuona kana iwe uchida kugadzirisa dheji yako.
> Sources:
> Dahl WJ, Stewart ML. Nzvimbo yeChikamiro Chekudya uye Dietetics: Utano hweHutano hweZviyo Fiber. Zvinyorwa zveChikoro Chekudya Zvakakwana uye Dietetics . 2015; 115 (11): 1861-1870. doi: 10.1016 / j.jand.2015.09.003.
> Felker P, uye. al. Kufungidzirwa kwe thiocyanate uye goitrin mu plasmma yevanhu, avo vanonyanya kuisa mu brassica mishonga, uye vanobatana nehuwandu hwehutachiwana hwe hypothyroidism. "Nutriti Rev. 2016 Kubva: 74 (4): 248-58 Itai: 10.1093 / nutrit / nuv110 PMID: 26946249 .
> Kuvandudza Utano Hwako NeFiber. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/improving-your-health-with-fiber.
> Zvokudya uye Utano hwakanaka. Mayo Clinic. http://www.mayoclinic.org/healthy-lifestyle/kudya-and-healthy-eating/in-depth/fiber/art-20043983?p=1
> Wald A. Murembere Dzidzo: High-fiber diet (Beyond the Basics). Kusvika pari zvino. https://www.uptodate.com/contents/high-fiber-diet-beyond-the-basics.