Vanhu vazhinji, vachishandisa zvishandiso, vanongotarisa mune zvinyorwa zvevhitamine uye michina mukati mavo, vachikanganwa nezvezvinhu zvinokosha zvinobatsira muviri kuti uzvichenese- ndeye fiber . Icho chimwe chezvinhu zvakakosha zvemuviri wehupenyu hurefu nekusimbiswa kwehutano hwakanaka. Kuti iwe ukwanise kupedza ichi chinhu mune zvakawanda zvakakwana, zvinokosha kuziva kuti fiber iri chii.
Kutanga nazvo zvakakosha kuziva kuti rinoratidzika sei. Mumutauro wevanhu, chinhu ichi ndechekuchengetedza kwemavara emichero, ayo asina kunyatsogadzirwa nemuviri wedu. Kusiyana nezvimwe zvinhu, hazviiti kuti tiwane simba kana mavitamini akasiyana, asi izvi hazvisi kuderedza kukosha kwayo. Fibhi inoparadzaniswa ikava yakasanganiswa uye isina insoluble. Wekutanga - normalizes yezinga yehuga muropa, inochengetedza acidity yemudumbu, inodzivirira matambudziko emwoyo. Yechipiri - inovandudza hutachiwana hwemukati, inodzivirira kubva kune marudzi ose ezvirwere nekuwedzerwa.
Ndezvipi zvokudya zvinowanikwa mufiber?
Miti yemichero yakazara mu fiber:
- Vegetable . Nhamba huru yakabatanidzwa mu squash, dzungu, karoti, cucumber, tomato, kabichi, mbeu yegorosi, maruva akasiyana-siyana.
- Zvibereko . Mavari, fiber inowanikwa nenzira yepectin uye cellulose. Vanyori - maapuro, mapeya, plums, mazai, bhanana nemichero yose yakaomeswa.
- Zviyo . Munenge ma-berries ose anobva kune fiber, kudya kwakakwana kwema 200 g raspberries kana strawberries.
- Nuts . Nemhaka yehutano hwepamusoro hwepamusoro, zviri nani kudya zvikamu zviduku. Zvizhinji zvezvose muarmonds uye pistachios.
- Whole grains . Izvo zvikamu zvechingwa chakakwana chegorosi uye branh, zvinoderedza zvakakwana muzinga weku cholesterol muropa. Edza kuwedzera mbeu nezviyo ku menu yako.
- Nyemba . Mavari, fiber iri yakasvibiswa uye isingasviki.
Nhamba yezuva nezuva inofanirwa kunge isingasviki magiramu 30 emuviri, zvisinei, izvi zvinofanira kuitwa zvishoma nezvishoma. Chinhu chikuru ndechokuti uwedzere huwandu hwemvura yekunwa, kuitira kuti fiber ishande zvakakwana.
Mishonga ine fiber yemukumbo
Kubvisa zvachose kusagadzikana mune chirongwa chekudya, iwe unoda kudya zvikafu izvi:
- michero mitsva nemiriwo, bran;
- miriwo yemafuta;
- zvakasiyana-siyana zvakabikwa zvemukaka;
- chokoti yakasviba.
Vatsvakurudzi vanoti chokoti nemabhanana zvine mazano akanaka kwazvo, zvakasiyana nemishonga inofadza uye inonhuwira. Zvakanakisisa kudya zvokudya zvine fiber usiku usati watara. Zvose izvi zvinobatsira kutsvaga huduku hwomuviri wose, kudzivirira matumbo kubva mumatambudziko uye kugadzira zvirongwa zvemagetsi mumuviri.
Mishonga pamwe neyekudya fiber kuti ure kurasikirwa
Kuti abvise uremu hunorema, ichi chinhu hachikwanisiki, nokuti kune iye satiety inouya mberi, uye iwe haudyi. Ko fiber inobatsira sei mukurwisana nehuwandu hunorema? Kutsvakurudza kwezvokurapa kwakaratidza kuti zvokudya zvine uturu zvinokurumidza kupera, zvinozadza mudumbu uye zvinodzivirira kudyisa kudya. Izvi zvinoreva kuti muviri unozoshandisa zvishoma nezvishoma simba rakawandisa iro richabuda kubva pakushandurwa
Rough fiber muzvokudya inobatsira zvishoma kudarika vamwe, nokuti inoramba iri mumuviri kwechinguva refu uye ichichenesa zviri nani, iri mumiti inotevera:
- Zvitsva zvakasiyana uye kwete michero nemiriwo chete ;
- chingwa chinoputika, bran;
- zviyo zvinosanganisira zviyo zvakasimba;
- rima, ruvara rune tsvuku;
- chibage.
Kana kudya kwako kuchiri kusina fiber products, saka pakarepo kururamisa kusaruramisira. Mushure mechinguva iwe uchaona kuchinja kukuru kwehutano.