Chii chinonzi fiber
Fiber, kana fiber yekudya, ikarobhohydrate inova chikamu chemiti uye haina kugayiwa nema enzymes ekugaya mumuviri wedu. Izvo zvinobatsira zvefibre zvinosanganisira: kunzwa kwekuguta, kudzivirirwa pakushanduka kwekuchinja kweshuga, kudzikisa cholesterol mwero.
Waizviziva here kuti kana uchisarudza zvekudya, iwe unofanirwa kuzvitarisira kwete iwe chete, asiwo emabhirioni ebhakitiriya anogara mudumbu medu? Ivo vanodya izvo zvatinodya, uye maitiro avo anosiyana zvakanyanya zvichienderana nezvatinodya. Ongororo ichangoburwa yakaburitswa mupepanhau BMJ zvakare inosimbisa kuti fiber ndiyo yakakosha zvinovaka muviri. Masayendisiti akawana, kunyanya, kuti iyo fiber inowedzera huwandu hwehutachiona. Akkermansia Muciniphila, iyo inosangana nekuvandudzwa kweshuga kushivirira uye kuonda mumakonzo. Zvinoenderana nekutsvaga, yakawedzera nhanho yezviri mukati mayo inogona kuve nemhedzisiro inobatsira pahutano hwevanhu.
Izvi zvakandikurudzira kuti ndipe yangu inotevera dhayeti kune fiber - yakakosha uye isingaonekwe.
Nei muviri wemunhu uchida fiber?
Ndakasarudza kudzidza zvakadzama ndezvipi zvakanakira fiber kumuviri wemunhu. Fiber kana dietary fiber inogona kuderedza zvakanyanya njodzi yekurohwa, zvakaratidzwa nemasayendisiti. Kutenda kuti chikafu chepamusoro-fiber chinogona kudzivirira zvimwe zvirwere zvakatanga kumashure kuma1970s. Nhasi, nharaunda zhinji dzakakomba dzesainzi dzinosimbisa kuti kudya kwakawanda kwakawanda kwechikafu chine fiber kunogona kubatsira kudzivirira kufutisa, chirwere cheshuga, uye chirwere chemoyo sesitiroko.
Sitiroko ndiyo yechipiri inonyanya kukonzera rufu pasi rose uye ndiyo inonyanya kukonzera hurema munyika zhinji dzakabudirira. Naizvozvo, kudzivirira sitiroko kunofanirwa kuve chinhu chakakosha pane hutano hwepasirese.
Tsvakurudzo inoratidzakuti kuwedzera kwefibre yezvikafu zvishoma se7 gramu pazuva kwakabatana neakakosha kuderedzwa kwe7% munjodzi yekurohwa. Fiber inowanikwa muzvokudya zviri nyore semaapuro kana buckwheat. Zvibereko zviviri chete zvidiki zvine huremu hwe300 gramu kana 70 magiramu ebhakkwheat ane magiramu manomwe efiber.
Kurova sitiroko kunotanga kare. Mumwe munhu anogona kuwana sitiroko aine makore makumi mashanu, asi izvo zvinotarisirwa zvinotungamira kwazviri zvakaumbwa pamusoro pemakumi emakore. Imwe ongororo yakatevera vanhu kwemakore makumi maviri nemana, kubva pamakore gumi nematatu kusvika pamakumi matatu nematanhatu, yakawana kuti kudzikira kwekudya kwefibre panguva yekuyaruka kwaibatanidzwa nekuomesa kwetsinga. Masayendisiti akawana kusiyana kwakanangana nehutano mukuomarara kweateri kunyangwe muvana vane makore gumi nematatu. Izvi zvinoreva kuti atova pazera diki zvakafanira kushandisa fiber yakawanda yekudya sezvinobvira.
Zvese-zviyo zvigadzirwa, nyemba, miriwo nemichero, nzungu ndiwo manyuko makuru faibha.
Ziva kuti kamwe kamwe kuwedzera yakawandisa fiber kune chako chikafu kunogona kupa mumatumbo gasi, kuputika, uye kupwanya. Wedzera yako fiber kudya zvishoma nezvishoma kwemavhiki akati wandei. Izvi zvinobvumidza mabhakitiriya ari mudumbu kugaya shanduko. Uyezve, inwa mvura yakawanda. Fiber inoshanda zvakanyanya painotora furuji.
Asi imwe yeakanyanya maficha ezvokudya fiber ndeyayo inobatsira pamatumbo microflora. Iwo echisikigo prebiotic, ndiko kuti, zvinhu izvo zvakasikwa zvinowanikwa muzvirimwa zvekudya uye, pasina kubatwa mune yepamusoro gastrointestinal turakiti, zvinoviriswa mumatumbu makuru, zvichipa mukukura kweiyo microbiome yayo. Uye gut hutano ndiyo kiyi kune yakazara muviri hutano.
Zvakaringana kutaura kuti 80% yemasisitimu edu "ari" mumatumbu, ndosaka mamiriro ayo akakosha kwazvo pakurwisa kwakasimba. Iko kugona kunyatsogaya chikafu uye kuunganidza huwandu hwakawanda hwehukama hwakananganawo zvakananga nebasa re microflora. Nenzira, chakavanzika chehutano uye runako rweganda redu zvakare chiri mumatumbo microbiome!
Uye chimwezve chinhu: nguva pfupi yadarika, vesaenzi vakatora danho rakakomba rekuona kuti nekuongorora hutachiona hunogara mumatumbu, zvinogona kusarudza kudya kwakanyanya kwemunhu, uye mune ramangwana, pamwe kutorapa zvirwere nekugadzirisa. hutachiona. Ini ndinoronga kuita ongororo yakadaro munguva pfupi iri kutevera uye ndichazonyatsokuudza nezve zvandinoona!
Kudya ndiko kunobva fiber
Miriwo yese yatakakurudzirwa naamai vedu kuti tidye yakazara nefiber. Uye kwete miriwo chete! (Heino runyoro rwemanyuko asingatarisirwe efayibha anogona kukubatsira kuwana yako inokurudzirwa zuva rega rega ye25-30 magiramu efayibha.) Nzvimbo dzakanakisa dzefiber ibran, zviyo, nebhinzi.
Zvakanaka, sebhonasi rinokurudzira - vhidhiyo yemabatirwo ekudzora huremu nekudya makirogiramu mashanu echikafu pazuva =) Hazvina basa kutaura, chikafu ichi chinofanira kunge chiri fiber-yakafuma miriwo!