John Myers
Mukati
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Roughage: Positive effect yemakhahydrates
Chikafu chepamusoro-fiber chinonzi chine hutano. Dietary fiber ndiyo yakawanda makhahydrates, ayo anogona kupatsanurwa mumhando mbiri.
- Mvura-soluble fiber inonyanya kuwanikwa mukudya kwezvirimwa zvakadai semaapuro, mbatatisi, uye oats. Izvo zvinonyungudutswa zvine mhedzisiro yakanaka pane insulin chiyero uye cholesterol mazinga.
- Mukuwedzera kune izvi, kunewo mvura-insoluble dietary fibers inowanikwa, semuenzaniso, muzvigadzirwa zvezviyo zvakadai sechingwa uye pasta, asiwo mumakaroti. Kwete chete zvinokurudzira kugaya, asi zvakare inokuchengetedza iwe wakaguta kwenguva yakareba nekuti inozvimba mumuviri.
Ko fiber inobata sei kugaya kwako?
Zviri pachena kuti kudya kwepamusoro-fiber kune hutano hwehutano hwekudya - asi chii chinonyatsoitika mushure mekutora mumuviri wemunhu?
- Mvura-soluble dietary fiber inoshandurwa kuita short-chain fatty acids nebhakitiriya mumatumbo makuru. Vanosunga mvura yakawanda uye izvi zvine simba rakanaka pakufamba kwehuta: chigaro chinova chakapfava uye chikuru, chinodzivirira kuvhara.
- Insoluble fiber, kune rumwe rutivi, haigadziriswi nemabhakitiriya. Izvi zvinokuita kuti ugare uri panzvimbo, izvo zvinowedzerawo simba rezvituru - izvi zvinomhanyisa kugaya, sezvo stool yakawanda inokurudzira kufamba kwemukati.
- Kuti iwe ubatsirwe kubva kune zvakanaka mhedzisiro, iwe unofanirwa kushandisa angangoita 30 magiramu ekudya fiber kuburikidza nekudya kwakasiyana siyana zuva rega rega.
