Mumakore makumi manomwe emakore ekupedzisira, kurasikirwa nekurema nekubatsirwa kwefiber kwaiva chinhu chikuru che dietetics. Zvisinei, gare gare, kudya kwepamusoro-fibhi kwakatsiviwa nemadekari e-carbohydrates uye zvirongwa zvezvokudya zvinogadzirisa izvo zvinopikira kuraswa nemuviri pakarepo.
Nhasi, kudya kunowanikwa mune fiber, nekuvimbika kudzokera kuchiitiko chekudya kwakanaka-sechinhu chakavanzika chokurasikirwa nekurema kwakanyanya kwechizvarwa chemireniyamu itsva. Ngationei chaizvo kuti cellulose yakakosha sei kuderedza uremu.
Fiber uye kurasikirwa kwemazivi
Fiber (mamwe mazita - michina yemiti, cellulose) ndeimwe yezvikamu zvezvokudya zvezvirimwa. Kuchera uye kuchicheka muviri wedu haugone. Fibhi yakakamurwa kuva yakasvibiswa uye isina kushandiswa.
Simba rakasvibiswa, inosangana nemudumbu uye mvura, rinoshanduka kuva rudzi rwejelly - iyo inokonzera mudumbu, achisiya kunzwa kwemaitiro kwenguva refu. Iyi ndiyo nzira iyo fiber inoshandiswa kugadzirisa, inotengeswa nenzira yemapiritsi kana makapisules.
Inoputika fiber inobva mumuviri nenzira imwechete iyo yakapinda nayo. Kunyorovesa mvura uye kuvhara, kusaputika kwemafibhi anoita semutsva - kuchenesa utumbo uye kubvisa zvose zvinosvibisa uye zvisikwa zvakagadzirwa mumuviri pamwe chete nezviri mukati.
Izvo zvinofanira kuonekwa kuti zvinenge zvose miriwo, michero uye zviyo zvinosanganisira zvose zviri zviviri fiber. Asi kudya, kunotaridzirwa zvakakwana pakurasikirwa kwemazivi, zviri nani kuvaka nenzira yakadaro yaive neine 75% ye fiber isina kusvibiswa uye 25% - sorouble.
Mitsara ye insoluble fiber: nuts uye mbeu, bransi, saladi nemiriwo yemavara mavara machena, midzi midzi, michero (yakawanda yezvose - peel), mbeu yose.
Zvinhu zvinogadziriswa fiber: maarangi, maapuro, mazambiringa, michero yemichero nemimwe michero yakaomeswa, mazambiringa, zucchini, broccoli, nyemba, mikate yakawanda.
Iko fiber yakawanda yaunoda zuva nezuva?
Kudya kwakanaka kunodikanwa kuti zuva rega rega tinopa muviri wako 25-35 gm fiber.
Ngatitaurirei zvinhu zvishanu-makambani pakuchengetedza fiber iyo isingagoneki mukudya kwekukura kukura:
- avocado (1 medium size) - 11.84 grams;
- gorosi zvizere-zviyo (1 kapu) - 19.9 gramu;
- tsvuku (Mexican) nyemba (1 kapu) - 13.3 gramu;
- bhodhi yakabikwa (1 kapu) - 15.6 gramu;
- oats (1 cup) - 12 gramu.
Kudya pane fiber yezvigadzirwa zvemabhizimusi
Vaya vanoda kushaya uremu vanogonawo kudya kudya kweSiberia. Iyo yakagadzirira-kushandisa-chigadzirwa pasina chero makemikari additives. Nheyo yaro ndiyo fiber yezviyo, kune iyo yakawedzerwa michero yemichero yemichero kana majiroji. Kushandiswa kweSiberia fiber zuva rose hakusviki. Ichi chikafu chakakoshawo nokuti chakataurirwa chirwere chekurapa.
Pamwe chete neVaSiberia, pakutengesa kune fiber yegorosi - iyo inofanirwawo kuti uremekedze. Muchiitiko ichi, tiri kutaura nezvechigadzirwa chechisikigo, umo maruva akasiyana-siyana, makungu, majiro nemichero anowedzerwa.
Izvi zvikafu zvinoenderana nekuti iko yakagadzirirwa yakagadzirirwa (3-4 maspuniji) inoputika mugirazi yemvura chero ipi zvayo (mukaka, decoctions, teas, jisi) uye inoshandiswa kwekudya chamangwanani, masikati masikati kana kudya kwemanheru.
Mukupedzisa, tinowedzera zvinotevera:
- Idya fiber yekudya kwekudya chamangwanani - izvi zvakakosha pakurasikirwa. Kutsvakurudza kunoratidza kuti mushure mekudya kwemafuta ekudya, tinodya makirogiramu zana pasi pekudya kwedu.
- Masayendisiti kuOxford University vakawana kuti vakadzi vanotevera kudya kwepamusoro-fibhi zvakagadzirwa, paavhareji, vane muviri wehuwandu hwemashoko hwe 21.98. Apo vakadzi ivavo vanodya nyama uye vanonamatira kune kudya kunenge kusina hupfumi
fiber, ine index ye 23.52. - Usaenda kune zvakanyanya-fiber kudya kamwe kamwe. Kana iwe unotambura nehasha dzinoshungurudza chirwere chemuviri kana kuti ona kuti mushure mekudya fiber iwe unonetseka - zvakadai sehara, kuputika uye kunzwa manzwiro ekushaya moyo, kuwedzera kudya kwe fiber zvishoma nezvishoma, kuwedzera kudya kwako 5 gramu mamwe mavhiki.
- Zvinyorwa zvepamusoro zvakanyanya mukudya kwako zvinogona kukonzera kubvisa, kusuruvara uye kurwadziwa mumimba. Zvisinei, kuti uwane matambudziko emhando iyi, kushandiswa kwe fiber kunofanira kudarika 45 gm pazuva. Chero zvazvingaitika, mvura inoderedza zviratidzo izvi zvisingadiwi.