Faibha kana zvekudya faibha zvakaomesa makabhohaidhiretsi anodiwa nemuviri wedu. Kunyanya ura, uhwo fiber inopa izere, isingamiswe basa. Kuve wakazara nehunyoro, iyo fiber inozvimba uye inobuda, ichitora pamwe nayo isina kugayaniswa chikafu uye chepfu. Kutenda neizvi, kunwiswa kwemudumbu uye ura kunovandudzika, mavitamini anodiwa uye microelements zvinopinda mumuviri zvizere.
Fibre zvakare inokwanisa kumutsiridza metabolic maitiro emuviri wedu, iyo inobatsira pachesterol uye cholesterol muropa. Kudya faibha muzvikafu kunodzivirira matumbo oncology, nekuti, nekuda kwekukurumidza kuchenesa, zvinhu zvinokuvadza hazvina nguva yekukuvadza madziro enhengo iyi.
Bhonasi iri pachena yekuwanzika fiber kushandiswa uremu uye kuzvimbirwa kudzivirira. Nekuda kwekuwedzera peristalsis, ura hunoshanda nesimba uye mafuta haana nguva yekunyudzwa zvakanaka, achiiswa nemamwe masendimita pamuviri.
Kuti udzivise zvinopesana - kudumbuka, kurema uye matambudziko nezvigaro - paunenge uchitora fiber, unofanirwa kunwa mvura yakawanda.
Iyo fiber inowanikwa kupi
Fiber inonyungudika uye isinganyunguriki. Soluble inogadzirisa mazinga eglucose, uye insoluble inogadzirisa matambudziko emukati motility. Soluble fiber yakawanda muma legumes, nepo insoluble fiber inowanikwa mumiriwo, michero, bran, nzungu, uye mhodzi.
Zviyo zvezviyo, pasta, uye zviyo zvezviyo zvine fiber yakawanda. Mune peel yemichero nemiriwo, nepo pakupisa kwakanyanya, imwe fiber yekudya inoputsika. Kunobva faibha howa nemabheriya, nzungu nemichero yakaomeswa.
Nutritionists vanokurudzira kushandisa anosvika makumi maviri nemashanu magiramu efaibha pazuva.
Kurudziro yekuwedzera fiber mukudya
- Idya miriwo nemichero iri mbishi; paunenge uchibika, shandisa nzira yekukasira kana kubikira;
- Inwa majisi nemaputi;
- Idya zviyo zvakakwana zvezviyo zvine bran pakudya kwemangwanani
- Wedzera michero uye michero kune porridge;
- Idya nyemba nguva dzose;
- Ipa sarudzo yezviyo zvakakwana zvezviyo;
- Tsiva madhiri nemichero, michero uye nzungu.
Yapedza Fiber Supplement
Fiber, iyo inotengeswa muzvitoro, haina macomputer ese nezvimwe zvinhu. Chigadzirwa icho chakange chakaparadzaniswa nacho hachina kukosha kumuviri. Neimwe nzira, iwe unogona kushandisa bran kana keke kubva mukugadziriswa kwemiriwo nemichero - yakadaro fiber inogona kubatsira kuporesa muviri wako.
फायबर चे अन्न कोणते