John Myers
Anthu ambiri amadya fiber yochepa kwambiri. Chilema chingapewedwe mosavuta. Kodi fiber timafunikira chiyani ndipo ili kuti?
Pankhani ya kudya bwino, ambiri amaganiza makamaka za mavitamini ndi mchere, koma kawirikawiri za fiber. Kafukufuku akusonyeza kuti kusowa kwa zakudya m’thupi kungayambitse kunenepa kwambiri, matenda a shuga, kuthamanga kwa magazi, matenda a mtima, ndi matenda ena. Chimbudzi chimavuta, zomwe zingayambitse zotupa ndi kudzimbidwa. Matenda ambiri amatha kuchiritsidwa ndi chakudya chokwanira kapena sakanatha kuyamba.
Kuperewera kwa fiber m'zakudya ndikofala
Osachepera magalamu 30 a ulusi wazakudya patsiku akulimbikitsidwa akuluakulu, ngakhale magalamu 40 abwinoko. Ambiri amamwa ku Germany ndi ochepera 22 magalamu, ambiri samafika ngakhale pamenepo. Zingakhale zosavuta kuzipeza: Zimapezeka muzakudya zambiri.
Ulusi uli muzomera zonse
Ulusi wazakudya ndi ulusi wamasamba komanso zopangira bulking. Iwo sagawika kwambiri ndipo amakhala opanda zopatsa mphamvu - ndichifukwa chake amatengedwa kuti ndi ballast. Tsopano tikudziwa kuti fiber ndiyofunikira pa thanzi lathu.
Chifukwa chiyani fiber ndi yathanzi
Ulusi wazakudya umapangitsa kuti munthu azimva kukhuta kwanthawi yayitali, motero amalimbana ndi kunenepa kwambiri. Amalimbikitsanso ntchito ya m'mimba. Amalimbitsa chitetezo chathupi chifukwa matumbo ndiye chiwalo chathu chofunikira kwambiri choteteza chitetezo. Mitundu yosiyanasiyana ya mabakiteriya omwe amakhala m'matumbo akulu (zomera zam'mimba) ndi mucosa wamatumbo osasunthika amasankha kuti azitha kugwira ntchito. Shuga wochuluka ndi poizoni ku malo amatumbo athanzi. Fiber, kumbali ina, imathandizira matumbo pantchito zawo.
Ulusi wosungunuka ndi wosasungunuka umagwira ntchito mosiyana
Kusiyanitsa kumapangidwa pakati pa ulusi wosasungunuka (makamaka mumbewu zonse, bowa, ndi nyemba) ndi ulusi wosungunuka (makamaka mu zipatso ndi ndiwo zamasamba).
Ulusi wosasungunuka (monga cellulose, ndi lignin) ndi zinthu zochulukirapo ndipo zimapereka "misa". Kuphatikiza ndi madzi okwanira, amatupa m'mimba ndipo motero amadzaza bwino. Amafulumizitsa njira ya matumbo ndikumasula matumbo. “Amatsuka” matumbo ngati siponji. Izi zimalepheretsa, mwachitsanzo, diverticulitis, kudzimbidwa, ndi zotupa.
Zakudya zosungunuka (monga pectin, inulin, oligofructose, ndi zina zomwe zimatchedwa prebiotics) ndi "zakudya za bakiteriya": Zimadyetsa zomera zathu zam'mimba. Tizilombo tating'onoting'ono - monga bifidobacteria - ndi ofunikira. Amatithandizira kugaya chakudya ndikupanga mafuta afupiafupi athanzi.
Ulusi wosungunuka uli ndi zotsatira zabwino
- shuga metabolism
- mafuta metabolism
- kuwongolera chitetezo cha mthupi
- dongosolo lamanjenje.
Ma Beta-glucans, ulusi wosungunuka mu oats ndi balere, ndiwothandiza makamaka kwa odwala matenda ashuga: Amatha kuyamwa kuchuluka kwa shuga m'magazi ndikuthana ndi insulin kukana.
Omwe amadya fiber yokwanira amawongoleranso kuchuluka kwa cholesterol yawo, amachepetsa kutupa ndikuchepetsa chiopsezo cha matenda a mtima, atherosulinosis, ndi khansa ya m'matumbo.
Ulusi wazakudya umachepetsa chiopsezo cha matenda a shuga
Ndi kafukufuku wotchedwa OptiFit, bungwe la Germany Institute for Nutrition Research lidawunikiranso momwe roughage ali pachiwopsezo cha matenda a shuga: anthu 180 omwe ali ndi matenda a shuga amapatsidwa chakumwa chapadera kawiri pa tsiku kwa zaka ziwiri. Theka la omwe adatenga nawo gawo anali ndi ulusi wambiri wosasungunuka mu chakumwa chawo, pomwe theka lina linali ndi placebo yokha yomwe imawoneka yofanana. Chotsatira chake: pamene kuchuluka kwa shuga m'magazi kwa nthawi yayitali ndipo motero chiopsezo cha matenda a shuga chinakwera mosalekeza mu gulu la placebo, gulu la fiber linatha kusunga shuga wake wamagazi kwa nthawi yaitali.
Ulusi umateteza ku kuthamanga kwa magazi
Aliyense amene amadya kuchuluka kwa ulusi tsiku lililonse amatha kuchepetsa kuthamanga kwa magazi: CHIKWANGWANI chimapangitsa mabakiteriya m'matumbo kupanga propionic acid. Izi zimakhala ndi zotsatira zochepetsera ma cell apadera a chitetezo chamthupi (maselo a T-helper), omwe amatha kukulitsa kutupa ndikukweza kuthamanga kwa magazi.
Momwe mungadziwire zakudya zamafuta ambiri
Chakudya choposa 5 magalamu a fiber pa magalamu 100 amaonedwa kuti ndi okwera kwambiri. Zakudya za fiber nthawi zambiri zimasindikizidwa pazakudya zopakidwa. Mapulogalamu ena a smartphone calorie counter amalembanso ulusi muzakudya ndikupatsanso kuthekera kophatikiza ulusi womwe umadyedwa tsiku lonse. Mapulogalamu otere nthawi zambiri amangotengera ma euro ochepa.
