Vafambi vezvokudya zvinovaka muviri uye nyanzvi mune zvitsva zvakasiyana-siyana mukurasikirwa kwemazuva akawanda vave vachifunga kuti fiber chinhu chishamiso uye chinokurudzira, kana zvichisvika pakurasika. Iwe wakanzwa kangani kuti muzvokudya zvako unofanirwa kuwedzera zvekudya zvakakosha mune fiber, vanoti, izvi zvinobatsira kuti uwane uremu. Asi mubvunzo wekuti "sei" unodedzerwa uye unoramba usina kupindurwa. Nhasi tichakupindura pane mibvunzo yakawanda yakasimbiswa yakajeka: chii chinonzi fiber uye inobva kupi, uye nei ichifanira kubhadhara kudya kwayo.
Chii chinonzi fiber uye chii chayo mhando?
Chokutanga, fiber ine yakaoma (inononoka) makhahydrates, ine mapolyacacrirides uye cellulose. Fibhi ndiro mbeu, michero, miriwo, legumes uye mbeu. Zvichienderana nezvakasiyana-siyana zvefiber, inoita mabasa akawanda anokosha. Kune marudzi maviri emiriwo fiber muzvokudya:
- soluble;
- insoluble.
Batsirwa
Simba reSubha rinopesana zvikuru nemakemikari emuviri wedu, zvinotora kuedza kwakawanda kudzikisa dumbu. Icho chimiro che fiber chinokonzera kukwana kwekufananidzwa kwemakhahydrates, nokudaro, kunodzivirira zviputi zvehuga muropa. Mukuwedzera, kushandiswa kwemazuva ose kunogadzirisa fiber muzvokudya zvinowanzoita hutachiwana microflora.
Izvi zvinodzivirirwa nekenza yemukomana, nokuti inosungira chepfu uye inodzibvisa kubva mumuviri, kusabvumirana kusangana nemasero edu. Soluble fiber inoshanda senzira yekudzivirira ye atherosclerosis, nokuti inoderedza huwandu hwehutachiona hwepoprotein uye inowedzera kubudiswa kwe "cholesterol" inobatsira.
Simba risina kuchena rakanyanyiswa kubva mumuviri nenzira isina kuchinjwa. Basa rayo nderekudzika mumatumbo uye kuita basa rinopisa. Simba risina kuchena rakafanana nesiponji - inobatanidza nemvura, inowedzera muzwi, nokudaro, inotinunura kubvuma.
Kushandiswa kwezvinhu zvinogara kwenguva refu nemishonga ine insoluble fiber hakungogadziri kuvhara muviri, asiwo kuisa pfungwa yakawanda pamusoro pekuora kwezvokudya mudumbu - kwete kunyoreswa uye kwete panguva yekudya, inotanga kuora uye inoshumira semamiriro akanaka anowanikwa pakuwedzera kwezvirwere. Rotor uye chepfu zvinopinda muropa, iro, kare, harisi joke.
Fiber muzvigadzirwa
Iye zvino, kunyanya panyaya yacho, kana pamusoro pezvipi zvinowanikwa zvine fiber.
Simba rakasanganiswa rinowanikwa mune zviyo zvose, zvakagadzirwa, zvinomera, marimu. Nzvimbo dzakanaka dzekusvibiswa fiber ndezvekuti:
- peji - isina kunatswa uye kwete "kutanga kubika";
- ruvara;
- nyemba, lentiy , marangi;
- zviyo zvose - kubika uye upfu;
- Zvibereko nemiriwo - hazvina kungogadziriswa chete, asi zvinoputika fiber;
- nuts.
Iyo inonyanya kukosha yefibiruble fiber ndiyo mbeu. Flax mbeu nembeu yepukuru, mbeu yeesame ichaponeswa kubva pakuvhara. Imwe chete punipuni yembeu inenge chikamu chemazuva ose emutambo we fiber.
Izvi zvakakosha here kusimbisa kuti zvinyorwa zve fiber muzvokudya zvinoenderana nehuwandu hwekushanda kwavo. Chokutanga pane zvose, zvinosangana nemiti yakanatswa - rizi, buckwheat, oats, shuga, upfu. Zvose zvinopenya-hazvina fiber, sezvo "kuchena" kwezviyo, kungoita, kunoreva kushambidza kwavo kubva kune imwe kunze-mahwanda, iyo inobva kune fiber.
Saka, sarudza kwete yakanatswa anogues, ivo vakanyanya uye vanobatsira.
Tenga zvidyo zvine fiber hazvina kukwana kuti urege kuora muviri. Mubvunzo ndewokuti tichazogadzirira sei. Iwe unayo here kusava nechokwadi pamusoro pehutachiwana muhwanda huri kubika kwemaawa matatu? Zvakarurama, ndiko kuti, nokuti hapana ganda rinogona kumira yakadaro yakawedzerwa. Nzira inonyanya kukosha yekupisa kurapwa, uye maererano nekuchengetedza fiber, uye chero mavitamini uye amino acids - iri kubuda. Kuti uchengetedze zvibereko zvezviyo uye zvinotapira, zvikwanise usiku hwose mumvura. Mangwanani anotevera iwe uchawana zviyo zvakagadzirwa, zvaunoda kungopfuurira nemvura inopisa.