Kutenda kuti chikafu chepamusoro-fiber chinogona kudzivirira zvimwe zvirwere zvakatanga kumashure kuma1970s. Nhasi, nzanga dzakawanda 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.
Zvidzidzo zvakaratidza kuti kuwedzera kwefiber yezvokudya zvishoma ne7 gramu pazuva kunobatanidza nekuderera kukuru kwe7% mungozi yekurohwa. Uye hazvina kuoma: magiramu manomwe efiber maapuro maviri madiki ane huremu hwe7 gramu kana 300 magiramu ebhakkwheat.
Ko fiber inobatsira sei kudzivirira sitiroko?
Dietary fiber inobatsira kuderedza cholesterol uye shuga yeropa. Kudya kwakawanda kwefiber kunoreva kuti tinodya michero yakawanda nemiriwo uye nyama shoma nemafuta, izvo zvinoderedza BP uye zvinovandudza kugaya uye zvinotibatsira kuti tirambe takaonda.
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.
Nzira yekusiyanisa sei kudya kwako ne fiber?
Mbeu dzakakwana, nyemba, miriwo uye michero, uye nzungu ndizvo zvinopa fiber inobatsira muviri.
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.