Mukati
Soluble uye insoluble tambo: ndeapi mutsauko?
Zvakanakira fibha inonyungudika pamuviri
Ndechipi chinzvimbo cheyakagadziriswa fiber mumuviri?
Seizvo zita rinoratidzira, yakasungunuka fiber inosungunuka mumvura. Zvinosanganisira pectins, matadza uye mucilages. Kana vakasangana nezvinwiwa, vanova viscous uye vanofambisa kutsvedza kwemasara. Nekuda kweizvozvo, ivo vanoderedza kunwa kwemafuta, yakaipa ropa cholesterol uye triglycerides uye vanobatsira kudzivirira chirwere chemoyo. Ivo zvakare vane mukana wekudzora kunwa kwemakabohydrate, uye nekudaro kudzora kukwira kweshuga yeropa, izvo zvakakosha mukudzivirira kwerudzi rwechipiri chirwere cheshuga. Zvinokurudzira kugaya kwekufamba zvishoma pane zvisingasviki fibers, izvo zvinovaita kuti vanyoro pamatumbo, ivo vanoderedza kusagadzikana kwekugaya uye vanodzivirira manyoka nepo vachisimudzira muyero weiyo yemukati maruva. Chekupedzisira, sezvavanononoka kugaya, ivo vanorebesa kunzwa kwekuguta uye nekudaro vanokutendera iwe kudzora zvirinani huremu hwako. Sezvo aya ari masefa akasungunuka nemvura, zvakakosha kushandisa mvura yakakwana (ingangoita magirazi matanhatu) zuva rese kuti ubatsirwe nezvibatsiro zvavo.
Ndeipi fiber inogadziriswa inowanikwa?
Iwe unofanirwa kuziva kuti yakawanda firibhi chikafu chine zvese zvinogadziriswa faibha uye isina insoluble fiber. Nepo fiber yakasungika ichiwanika mumichero (yakafuma pectin senge maapuro, mapeya, orenji, grapefruit, sitirobheri) nemiriwo (asiparagasi, bhinzi, zvinomera zveBrussels, makarotsi), ganda ravo rinowanzo kuve rakapfuma mune isingasviki fiber. Fibha inogadziriswa inowanikwawo mumumagaro, oats (kunyanya oat bran), bhari, psyllium, flax uye chia mbeu.
References 1. Dhietitians weCanada, Chikafu Sosi ye Soluble Fiber, www.dietitians.ca, 2014 2. Dhayari fiber, www.diabete.qc.ca, 2014 3. H. Baribeau, Idya zvirinani kuve pamusoro, Editions La Semaine, 2014 |