Chimwe chezvinhu zvinokosha zvekushanda kwakakwana kwemuviri ndezvokudya kwefabheti yezvokudya mairi. Kunyange zvazvo izvi zvikamu zvezvigadzirwa zvisati zvanyatsogadzirwa nemuviri, zvichiri kuita basa rinokosha mairi. Dhiyabhorosi fiber ine fiber , ballast substances, indigestible, kwete-digestible carbohydrates.
Mafuta ezvokudya fiber muzvokudya
- Inopubha fiber . Mishonga ine zvidye zvekudya: gorosi yegorosi, rind ye broccoli, apuro, karoti uye celery, mazambiringa, maharage, beet, pear, nuts. Simba risina kushandiswa rinokosha pakushanda kwakanaka kwemashoko emimba. Aya mafizha haagoni kugadzirwa nemuviri. Mumuviri, vanoumba masimbi makuru, anobatsira kudya zvakagadzirwa kuti apfuure nepamuviri. Kudya zvakakwana kwezvibereko nemiriwo ine insoluble fibers ndiko kudzivirira kubatwa, kuora kwemvura, uye kupora.
- Soluble fiber . Mishonga ine saruble dietary fiber: oat bran, karoti, flaxseed, michero yakasiyana-siyana, mbeu dzezuva, maruva, mavhenekeri, michero yakaomeswa , chingwa chakaoma, nyemba. Iko rudzi rwehutachi mumuviri hunobatana nemvura uye hunova nekubatana kwejeri. Iko inokonzerwa nejeri masimusi inokurudzira kusunga mukati mumatumbo e slags, chepfu, zvigadzirwa zvebasa rinokosha rezvipembenene zvezvirwere uye kubviswa kwavo kubva mumuviri.
Mune michero nemiriwo zvine miviri ye fiber. Semuenzaniso, aple peel yakafuma mu insoluble fiber, uye pulp inogadzikana.
Mukuwedzera kune basa guru - kuvandudza basa rematumbu - cellulose inoita mamwe mabasa akawanda. Kushandiswa kwezvokudya zvakakosha muzvokudya, kunobatsira kuisa mutsauko weropa, insulin uye glucose mazinga, kuderedza cholesterol, uye kuchengeta manzwiro evanhu.