John Myers
Vanhu vazhinji vanodya fiber shoma. Chirema chinogona kudzivirirwa zviri nyore. Chii chatinoda fiber uye iripi?
Kana zvasvika pakudya zvine hutano, vazhinji vanofunga zvakanyanya nezvevhitamini nemaminerari, asi kashoma yekudya fiber. Ongororo dzakaitwa dzinoratidza kuti kushaikwa kwefiber muzvokudya ndiko kunokonzera kufutisa, chirwere cheshuga, high blood pressure, heart attack, nezvimwe zvirwere. Digestion inotambura, izvo zvinogona kukonzera hemorrhoids uye kuvimbiswa. Zvirwere zvakawanda zvinogona kurapwa nefiber yakakwana yekudya kana kuti yaisazokura pakutanga.
Dietary fiber kushomeka kwakapararira
Anenge 30 magiramu ezvokudya zvefiber pazuva zvinokurudzirwa kuvanhu vakuru, kunyange zviri nani magiramu makumi mana. Avhareji yekushandisa muGermany iri pasi pe40 gramu, vazhinji havatombosviki izvozvo. Zvingave nyore kuzviwana zvakakwana: Zvinowanikwa mune zvakawanda zvekudya zvakanyanya.
Fiber iri mumiti yese
Dietary fibers ndiwo mashizha emiriwo uye bulking agents. Iwo haawanzo kudyiwa uye ane chero macalories - ndosaka aimbonzi ballast. Isu tava kuziva kuti fiber yakakosha kune hutano hwedu.
Sei fiber ine hutano
Dietary fibers inovimbisa kunzwa kwenguva refu yekuguta, nekudaro kurwisa kufutisa. Zvinokurudzirawo kushanda kwematumbo. Vanosimbisa dziviriro yemuviri wega nekuti ura ndiyo nhengo yedu yakakosha yekudzivirira. Iyo yakasiyana-siyana yebhakitiriya inogara mumatumbo makuru (intestinal flora) uye intact intestinal mucosa inogadzirisa kuti igone kushanda. Shuga yakawandisa muchetura kune hutano hwemukati wemukati. Fiber, kune rumwe rutivi, inotsigira ura mumabasa avo.
Soluble uye insoluble fiber inoshanda zvakasiyana
Musiyano unoitwa pakati peinsoluble fiber (kunyanya muzvigadzirwa zvezviyo, howa, uye nyemba) uye soluble fiber (kunyanya mumichero nemiriwo).
Insoluble fibers (yakadai seselulosi, uye lignin) zvinhu zvakakura uye zvinopa "misa". Mukubatana nemvura yakakwana, dzinozvimba mudumbu uye nokudaro dzinokuzadza zvakanaka. Vanoitawo kukurumidza kufamba kwemukati uye kusunungura kufamba kwehutu. Vano“chenesa” matumbu sechipanje. Izvi zvinodzivirira, semuenzaniso, diverticulitis, kuvimbiswa, uye hemorrhoids.
Soluble dietary fibers (e.g. pectin, zvakare inulin, oligofructose, uye mamwe anonzi prebiotics) ndiwo "kudya kwebhakitiriya": Inopa maruva edu emukati. Aya ma microorganisms - akadai sebifidobacteria - akakosha. Dzinotibatsira kugaya chikafu uye kugadzira ane hutano mapfupi-chain mafuta acids.
Soluble fiber ine mhedzisiro yakanaka
- iyo shuga metabolism
- iyo mafuta metabolism
- kudzorwa kwesimba rekudzivirira muviri
- hurongwa hwetsinga.
Beta-glucans, iyo soluble fiber mune oats uye bhari, yakanyanya kunaka kune vane chirwere cheshuga: Vanogona kutora shuga yeropa uye kurwisa insulin kuramba.
Avo vanodya fiber yakakwana vanovandudzawo cholesterol yavo, kuderedza kuzvimba uye kuderedza njodzi yavo yekurwadziwa kwemoyo, arteriosclerosis, uye colon cancer.
Dietary fibers inoderedza njodzi yechirwere cheshuga
Nekudaidzwa kunonzi OptiFit kudzidza, iyo German Institute for Nutrition Research yakaongorora kukanganiswa kweiyo roughage panjodzi yechirwere cheshuga: vatori vechikamu 180 vane danho rekutanga rechirwere cheshuga vakapihwa chinwiwa chakakosha kaviri pazuva kwemakore maviri. Hafu yevatori vechikamu vaive nehuwandu hwefiber isinganyungudika muchinwiwa chavo, nepo imwe hafu yaive ne placebo yaitaridzika zvakafanana. Mhedzisiro: nepo chiyero cheshuga yenguva refu uye nokudaro njodzi yechirwere cheshuga yakasimuka ichienderera mberi muboka re placebo, boka refiber rakakwanisa kuchengetedza huwandu hwayo hwehuga hwenguva refu.
Fiber inodzivirira kubva kuBP
Chero ani anodya yakawedzera huwandu hwefiber zuva rega rega anogona kuderedza BP yavo: fiber inokurudzira mabhakitiriya ari mumatumbo kuburitsa propionic acid. Izvi zvine mhedzisiro yekudzikamisa kune akakosha immune masero (T-helper masero), ayo anogona kuwedzera kuzvimba uye kusimudza BP.
Nzira yekuziva sei chikafu chepamusoro-fiber
Chikafu chine magiramu anopfuura mashanu efayibha pa5 magiramu anonzi akakwira mufiber. Dietary fiber content inowanzo dhindwa pazvikafu zvakaputirwa. Mamwe ma-smartphone calorie counter apps anonyorawo iyo fiber muzvokudya uye inopa kukwanisa kuunganidza fiber inopedzwa zuva rose. Mapurogiramu akadaro anowanzo dhura maeuro mashoma.
