Avo vanoda kuderedza uremu vanofanira kuda fiber. Fiber ndiyo fiber yekudya inowanikwa mumiriwo, matehwe emichero, uye makoko ezviyo. Haina kubatwa nemuviri, asi inounza mabhenefiti akakosha, pamwe nekubatsira kudzora havi uye inobatsira kubvisa uremu hwakawandisa nekukurumidza.
Mhando dze fiber
Fiber inogona kushanda uye miriwo. Rinoshanda faibha iwe ungangodaro wakasangana pamasherufu ezvitoro uye mafarmies muchimiro chekuwedzera. Chikafu chekudyara chakavanzwa pameso edu, asi chine basa rakakosha mukudya kwakakodzera.
Vegetable faibha, kana faibha, inobatsira zvikuru pakushanda kwakajairika kweura. Ivo vanouya mumhando mbiri: inonyungudika uye isinganyungudika. Yekutanga inopinda mumvura, zvimba uye kuita sejelly. Mamiriro ezvinhu akadaro ane simba rinobatsira pakugadzirwa kwebhakitiriya inobatsira (calorizer). Soluble fiber inokwanisa kukunda manzwiro enzara, yakawanda inowanikwa mumichero, bhari, oats, gungwa uye legumes.
Insoluble fiber zvakare yakanaka kune digestive system. Vanobvisa cholesterol uye bile acids. Kune yakawanda fiber yakadaro muzviyo, pamwe chete nemiriwo nemichero.
Kana iwe ukadya miriwo mishoma uye michero, unogona kumutsa matambudziko nemaitiro ekugaya. Fiber inokurudzirwawo kwete chete pakurapa kwezvirwere zvekudya, asiwo nekudzivirira kwavo. Fibre inodzivirira gomarara rekoloni uye mudumbu ura, kuitika kwematombo.
Fiber uye uremu
Nutritionists vakaratidza kuti kushandiswa kwefibre kunobatsira kwete chete pahutano, asiwo pakurasikirwa nehuremu. Chakavanzika chose ndechekuti micheka yemiriwo inobatsira kudzikisa mafuta ekuisa. Fiber inokurudzirwa kunyangwe kune varwere vane chirwere cheshuga, nekuti inoderedza huwandu hweshuga muropa. Inogona kudyiwa zvese nemiriwo mitsva, michero, nyemba, nezvimwewo, uye nenzira yezvokudya zvinowedzera.
Sekureva kwemasayendisiti kubva kuKuongorora, fiber yekudya inobatsira kukurira chishuwo uye inopa kunogara kwenguva refu kunzwa kwekuguta. Izvo zvese ndezve ma mechanoreceptors epa gastrointestinal turakiti, ayo anodzvinyirira kudya. Izvo zvinogadziriswa kwete nemahormone, asi nekutambanudza matumbu emudumbu. Ndokunge, kana iwe uchidya huwandu hwakawanda hwechikafu, iwe unomisikidza iwo anogamuchira ayo anobatsira iwe kuti unzwe kuzara kwenguva yakareba uye kwete kuruma. Fibhi-yakapfuma, isiri-starchy miriwo ndiyo nzira yakanyanya yekuwedzera huwandu hwechikafu chako uye kwete kudarika macalorie.
Nutritionists vanokurudzira kuti udye chikamu chemiriwo isina starchy kutanga kuzadza dumbu rako uye wedzera mikana yako yekusaenda pamusoro pechikafu chekoriori. Dhayeti fiber inodzora mwero wekuzeya, izvo zvinongobatsira kuguta, asi zvakare zvinoderedza glycemic index yezvikafu. Naizvozvo, vanhu vakafutisa vanokurudzirwa kudya kanokwana katatu miriwo pazuva.
Yakawanda sei fiber yandinofanira kushandisa?
Kuti uremerwe uremu uye urege kukuvadza hutano hwako, zvakakwana kutanga zuva rako nebhakkwheat porridge, muesli, green apple kana girasi reorange juice.
Izvo zvezuva nezuva fiber yehuremu ndeye 25-40 gramu. Kwezviuru zvemazana macalorie mukudya kwako, iwe unofanirwa kuve ne10-15 gramu. Kana iwe uchidya 1,500 macalorie, iwe unofanirwa kuwana kanokwana gumi nemashanu magiramu efibre, uye vanhu vazhinji vemazuva ano havadye kunyangwe magiramu gumi.
Kuti ndikupe nhungamiro shoma, heino data rekuti yakawanda sei fiber iri muzvokudya zvakajairika. Chidimbu chechingwa chena chine 0.5 g ye fiber, rye - 1 gramu, bran-1.5 gramu. Mukombe chena mupunga - 1.5 magiramu, lettuce-2.4 magiramu, makarotsi-2.4 magiramu, 1 orenji-2 magiramu.
Hazvisi nyore kuwana tsika yezuva nezuva chete nezvigadzirwa zvemiriwo, kunyanya nezviyo, michero uye miriwo ine starchy, unogona kuenda nyore kupfuura yezuva nezuva calorie content (calorizator). Mukuwedzera, kurapwa kwekupisa uye kukuya kwezvokudya kunoparadza fiber yezvokudya. Semuenzaniso, mu 100 g ye mbatatisi mukati me 2 g ye fiber, asi mushure mekubika mufomu yakasvibiswa, hapana chinosara.
Naizvozvo, vezvekudya vanorayira kuti zvigadziriswe zvishoma, kusiya majusi vachifarira michero uye kushandisa fiber sewedzero, vachiwedzera kune porridge, chikafu chekudya uye zvigadzirwa zvemukaka. Uye kuti uwedzere kushanda kwefiber, geza pasi nemvura yakawanda. Ichatora mvura uye kuwedzera muhuwandu, iyo inomutsa digestive tract receptors uye inovimbisa satiety.
Wedzera fiber kuchikafu chako chezuva nezuva zvishoma nezvishoma Ukasatevedzera kurudziro iyi, inogona kukonzeresa kugumbuka kwemudumbu, kuwedzera gasi kuumbwa uye manyoka.
Fibha yakakosha carbohydrate yakaoma isingangobatsire kudzora kudya uye kurasikirwa nehuremu zvakanaka, asi zvakare inobatsira panjodzi yekugaya, inoderedza cholesterol uye inotsigira mashuga eropa.