Mhando mbiri dzeFiber Iyo Inobatsira Zvikuru Muhutano Hwako
Fibibhi inokosha kune munhu wose, asi izvi zvinonyanya kuitika kana iwe une chirwere cheshuga chechipiri. Izvozvo ndezvokuti fiber inogona kubatsira nekudzivirira kuyerwa nekugadzirisa shuga yeropa. Kune miviri miviri mikuru ye fiber-yakasanganiswa uye isina insoluble fiber-uye inoita mabasa akasiyana mumuviri wako.
Chii Chinonzi Fiber?
Chirwere chetachiona chikamu chezvokudya zvekudyara zvakakwana izvo muviri wako haugoni kuputsa.
Inokubatsira kuti unzwe wakakwana, inobatsira kuchengeta iwe nguva dzose uye inobatsira iwe kudya zvokudya zvishoma nezvishoma, kudzivirira spikes mune shuga yeropa.
Fiber-richine zvokudya zvakakwana zvinogona kuvandudza kudya kwako, kushushikana kweglucose, uye mararamiro emafuta eropa, kuderedza dambudziko rechirwere chechirwere cheshuga, chirwere chemwoyo , uye kuneta .
Iwe uchaona zvakare kuti zvakagadzirwa zvakagadzirwa zvingave zvakawedzera fiber-zvakare inonzi inoshanda fiber. Nhengo dzejeri dzichiri kunze kana dzichipa mararamiro akafanana ehutano semafuta kubva kune zvakasikwa zvirimwa.
Soluble Versus Insoluble Fiber
Izvo zvisina kufanira fiber ndiyo inenge yakawanda uye isingasviki mumvura. Inokurumidza kufamba kwekudya kuburikidza nekugadzirisa chirongwa. Funga nezvekuisa fiber sezvinonzi pad pad inoshandura kudya kuburikidza nekugadzirisa chirongwa chekudya uye nekuputira matumbo ako sezvaanenge achifamba. Icho chine fiber chinoshanda sechinhu chinopisa mvura, kudzivirira kubatwa.
Iwe unogona kuwana tsvina inoputika mumarimu, mbeu, miriwo, uye mbeu yose.
Funga nezvemafuro kana mashizha emiti nemiti, mapele peels uye zvisikwa zve "zviyo zvakakwana" zvaunoona muupfu hwevhu. Sekushanda kwebasa, iwe unogona kuiona yakanyorwa pane mavara ekudya se cellulose.
Soluble fiber inoputika mumvura asi haina kuputsa zvachose. Pane kudaro inokwezva mvura uye inoshanduka ikaita gel-sedhaka iyo inononoka kudya.
Simba rakasvibiswa rinobva kune rumwe rutivi rwemuti unochengeta mvura. Inogona kugadzira gel yakafanana mucilage, gum, kana pectin. Muenzaniso weiyu gelisi ndiyo gooey mukati me cactus pads kana mvura yakanyorova inopisa mushure mokubikira nyemba.
Soluble fiber inokanganisa kupera kwako ... nenzira yakanaka. Zvinowedzera zvakaoma kuti muviri wako uputse ma carbohydrates, uchitendeuke kuva glucose, uye uwane glucose muropa rako. Izvi zvinobatsira kudzivirira kuwedzerwa kunoshamisa mumashuga eropa, izvo zvino zvinobatsira insulin kuita basa zviri nani. Rudzi urwu rune fiber runobatsirawo kudzivisa mamwe mafuta. Simba remafuta anogona kubatsira kuderedza cholesterol, kukurudzira kurasikirwa uye kuderedza njodzi yekurohwa, chirwere cheshuga, zvirwere zvepamuviri, chirwere chemoyo, uye mamwe marariya. Inokubatsirawo kuti unzwe wakakwana uye unoderedza zvishuwo.
Unogona kuwana fiber yakanyungudutswa muhairi, michero yevirumusi, maapuro, karoti, bhari, oats, mbeu yefrikisi, uye mashekeri epfungwa. Panyaya yekudya, insoluble fiber inogona kuverengwa segum kana pectin.
Fiber Zvinyorwa
The Institute of Medicine inokurudzira vakadzi kuwana zvishoma magiramu 25 pazuva uye varume vanowana magiramu 38 zuva rega rega. Vazhinji vekuAmerica vari kuperevedza Avhareji yeAmerica anongowana 15.6 gm pazuva.
Nemhaka yokuti mabhii ezvokudya haasanisi pakati pekusvibiswa uye kusasvibiswa fiber, zvakaoma kutaurira kuti inguva ipi yega yega iwe ungave uchiwana zuva rimwe nerimwe.
Chinhu chakanaka chaunofanira kuita ndechekuti mavara emhando ipi inowanikwa mune zvekudya uye zvinoedza kuwana zvakasiyana-siyana zvefibhi-zvakakosha zvokudya muzvokudya zvako zvezuva nezuva.
Kuwedzera Fiber kune Zvokudya Zvako
Edza kuwana mari yakakurudzirwa ye fiber, asi usapinda mhiri. Zvine fiber yakawanda, kana yakawanda fiber apo muviri wako usingashandiswi nayo, inogona kuva yakaipa zvakare, inokonzera gesi, kuputika, chirwere uye maronda. Kana iwe usati wajaira kudya fiber yakawanda, kuwedzera zvishoma nezvishoma, mazuva ose mashoma. Edza kudya zviduku mukati mezuva pane kuti uwane zvakawanda fiber panguva imwechete uye unwe mvura yakawanda.
Kunobva:
Dietary Guidelines for Americans 2010. Dhipatimendi reUnited Health of Health and Human Services . Yakasvika: April 25, 2012.