Mukati
Cellulose inonzi yekudya fiber ine mune zvese zvekudya zvemakwenzi mavhu: miriwo, michero, zviyo, nyemba. Chii chinonzi fiber yemuriwo inodyiwa? Ichi ndicho chikamu chezvirimwa chisina kugayiwa, asi chine mhedzisiro yakanaka pamaitiro emuviri mumuviri wedu. Saka, nei kudiwa kwefayibha yekudya kuchiita fiber kuonda uye mune zvipi zvigadzirwa zvainazvo?
Fibha haina kugayikwa mudumbu. Ma enzymes edu haakwanise kuparadza fiber, saka anosvika ura husina kuchinjika. Zvisinei, ipapo ivo vanogadziriswa neinobatsira yemudumbu microflora. Saka faibha inobatsira pakurasikirwa nehuremu, uye neyakajairika mashandiro emudumbu, uye kuchenesa muviri wehupfu hunokuvadza.
Verenga zvimwe zvinyorwa zvedu zvinobatsira nezve chikafu.
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Ruzhinji ruzivo nezve fiber
Fiber chinhu chakakosha pamunhu, asi nekuvandudzwa kweindasitiri yezvikafu mune chaiyo dhayeti yakarasika zvakanyanya. Nhasi uno nyika iri kusangana nenguva yekugadziriswa kana yakanatswa zvigadzirwa, izvo zvinocheneswa kubva munyama. Semuenzaniso, mushure mekugadzira mupunga webrown kuti utore mupunga wakachena, zviyo zvakasiyana-siyana - hupfu chena kana zviyo zvinopisa, michero - jisi, marmalades uye jamu. Kana kutotora muenzaniso wakasiyana-siyana: shuga yenzimbe iwana shuga yakanatswa. Saka, zvigadzirwa zviri muhurongwa zvinonyimwa chikafu chefiber.
Izvo zvese zvinofambisa kwakakosha kubika uye kushandiswa kwayo. Asi pamwe nekufambira mberi uye kutaridzika pamasherufu emhando yakakura yezvigadzirwa zvakanatswa, vanhu vakatarisana nedambudziko rekushaikwa kwefiber mumuviri. Naizvozvo iri kuwedzera uye yakakurumbira zvigadzirwa senge bran, iyo ine rekodhi huwandu hwekudya fiber.
Fiber mune chikafu inogona kunge isina kusungunuka uye isingasvike:
- Soluble yekudya michekakana uchinge wasangana nemvura unoshanduka kuita jelly-senge fomu. Kune yakasungika mafetabha ekudya anosanganisira nyemba, miriwo, michero, algae.
- Mafuta asingasviki ekudya: ramba usingachinji kunyangwe wasangana nemvura. Izvi zvinosanganisira zvigadzirwa zvezviyo, mbeu.
Nezve zvakajairika mashandiro emuviri anoda kutora zvese zvinogadziriswa uye zvisingasviki fiber. Ivo vanoita akasiyana mabasa uye haagare achichinjika.
8 mabhenefiti e fiber yehuremu hwekurema uye hutano
- Yakakwana fiber inodya zvakanyanya kunoderedza kudya. Insoluble fiber pasi pechiito chegastric muto inozadza mudumbu uye inopa kunzwa kwekugutsikana kwenguva yakareba. Iyi ndiyo imwe yemabhenefiti akakosha eiyo fiber yekudyiwa kwehuremu.
- Insoluble fiber inogadzirisa ura, inodzivirira kuora, uye inobatsira pakubuda kwayo nyore. Izvi zvinonyanya kuitika kune avo vanodya zvokudya zvakawanda zvakaoma kugaya uye zvinogona kukonzera kuvimbiswa (pakati pavo kwete chete "zvinokuvadza" zvinotapira uye zvokudya zvinokurumidza, asi, somuenzaniso, nyama uye zvigadzirwa zvemukaka).
- Ine fiber yakasununguka kubva mumuviri bvisa tsvina nezvinhu zvine chepfu. Kunyanya kukosha fiber ndeyekudzikisa huremu. Kubvisa mafuta akawandisa kunotungamira mukuburitswa kwezvinhu zvine chepfu mumuviri uye chikafu chekudya chinobatsira kuchenesa muviri wehupfu.
- Fibre inononoka kutora kweshuga kana ikabayiwa muura, nokudaro ichideredza kugadzirwa kwe insulini uye ichideredza iyo glycemic index yezvikafu. Semuenzaniso, mupunga wakasviba une glycemic index ye50, uye mupunga muchena wakakwenenzverwa ungangoita makumi masere nemashanu. Iyo zvakare nharo ine simba inotsigira fiber yehuremu. Uye zvakare, fiber fiber ndeyekudzivirira kufutisa uye chirwere cheshuga.
- Fibha inogadzirisa yemukati microflora. Kazhinji microflora kunowedzera hutachiona, uye kusavapo kwayo kunotungamira kuputika kweganda, kusarongeka kwemavara, kuzvimba, kuzvimba.
- Fibha inotora cholesterol uye inosimudzira kubuda kwayo kubva mumuviri. Izvi zvinoderedza njodzi yehosha yemwoyo nemidziyo yeropa.
- Coarse fiber inosimudzira madziro ekoloni ayo chinokanganisa kuumbwa kwemamota akaipa. Saizvozvo, zvakadzora njodzi yekenza rectum uye colon.
- Imwe yakakosha musiyano wekushandisa kwezvikafu zvine fiber ndeyakadzikira njodzi yekuumbwa kwematombo muguruva.
Sezvauri kuona, mabhenefiti efiber ekurasikirwa nekurema uye kuchengetedza hutano hazvigone kusimbiswa zvakanyanya. Nehurombo, vanhu vazhinji vanozvidza zvigadzirwa zvechisikigo, vachipa sarudzo kune yakagadziriswa chikafu pasina fiber. Asi kana ukafunga kuwedzera kudya kwefiber fiber (sekureruka uye nezve hutano), tinokupa mamwe matipi ekuti zvinogona kuitwa sei.
Matipi ekushandisa fiber
- Kune yakanaka digestive turakiti uye uremu kurasikirwa fiber kwakakosha. Naizvozvo gara uchidya michero, miriwo, nzungu, michero yakaomeswa, mhodzi, bhinzi, zviyo zvese, branuri kana chingwa chekukuya zvakakora.
- Zvinogona kuderedza huwandu hwezvikafu zvakanatswa zvisina fiber. Kureva kupa kufarira mupunga webrown, chingwa chine bran, shuga yenzimbe. Rangarira kuti zvigadzirwa zvemukaka uye nyama yekudya fiber haisi zvachose.
- Mukuita kwekupisa kurapwa kwekudya fiber mumuriwo kwemaminetsi makumi maviri chete ekubikisa anoderedzwa nehafu. Edza kudya miriwo mitsva kana kuibika nenzira isingakanganisi nekuiwedzera chete pakupera kwekubika.
- Izvo zvinyorwa zvemukati zvefibre mabran. Vawedzere kuzviyo, muto, yogati - zvinodzikisira kudya kwako uye nekuvandudza kugaya. Pamberi peiyo branini inogona kunyikwa mumvura inodziya uye mirira maminetsi makumi maviri kusvikira vazvimba. Kana iwe ukawedzera branhomba mune muto, ivo vanotsiva zvizere chingwa, nepo masikati achizonyanya kuva ane hutano uye ane hutano. Nenzira, kana iwe uchida kubika muto unonaka uye unonhuwirira unoona pano yakawanda sarudzo yesarudzo.
- Kana kudya kwako mijenya miriwo, michero, zviyo, bran yausingakwanise kushandisa. Mune zvimwe zviitiko zvese, ichi chigadzirwa chakakosha.
- Vamwe vanhu vanoshandisa yakakomberedza tambo, kunyangwe mune yakajairwa renji, inogona kukonzera kubatikana. Izvi imhaka peculiarity pamusoro intestinal microflora. Mune ino kesi, shandisa fiber muzvikamu zvidiki, zvishoma nezvishoma uchichinjisa muviri wako kuti ushandise.
- Haufanire kudya fiber zvakanyanya. Nekuti iri sorbent yekuchenesa muviri, pamwe nezvinhu zvine chepfu zvinogona kuburitswa zvakare zvinobatsira microelements uye mavitamini. Shinda dzemuriwo chinhu chakakosha kuvanhu, asi musavashungurudze.
- Fibha inotora huwandu hwakawanda hwemvura, saka ive shuwa yekuperekedza mashandisiro ayo nemvura yakawanda (wedzera 2-3 makapu emvura 20-30 g yezvokudya fiber).
- Kana iwe uchinzwa kuti haudye huwandu hwakafanira hwekudya fiber neyakajairwa zvigadzirwa, unogona kutenga zvakakosha zvinowedzera. Fiber inogona kugadzirwa muchimiro cheupfu, granules uye kunyange akakosha mabara. Uye inotengeswa semhando dzakasiyana (cellulose, hemicellulose, lignin, pectin, gum) uye sarudzo dzekubatanidza.
- Iyo inofungidzirwa zuva nezuva yekudya kwefiber 35-45 magiramu (25 g). Verenga zvakawanda nezve fiber mune zvigadzirwa, ona pazasi. Kana ukasarudza kuwedzera chiyero chekudya kwekudya kwe fiber, unofanirwa kuzviita zvishoma nezvishoma. Muenzaniso menyu, unovhura zuva nezuva kudya kwefiber:
Iyo fiber yemukati yezvigadzirwa: tafura
Kuti unzwisise kuti yakawanda sei fiber yekudya yaunodya, iwe unopa tafura ine zviri mukati memafuta mune zvigadzirwa:
Alternative tafura ine zviri mumafuta mune zvigadzirwa:
Chikafu chakakwira mu fiber:
Masayendisiti akaratidza izvozvo kukwana kwakakwana kwefibre kunoderedza njodzi yezvirwere zvakawanda. Naizvozvo, zvakakosha kudya miriwo mitsva nemichero, nyemba uye zviyo, mbeu uye bran. Inoshanda fiber yekudzora uremu, nekuti inoderedza chishuwo uye inobatsira kuchenesa muviri wehupfu.
Onawo: zvikonzero gumi zvekusiya zviwitsi uye matipi gumi ekuti uite izvi.