Nhanganyaya:
Dietary fiber yakawedzera kutarisisa mumakore achangopfuura nekuda kwekuwanda kwayo kwehutano. Sezvo mararamiro echizvino-zvino anokwevera kune chikafu chekukurumidza uye chikafu chakagadziriswa, chikafu chisina kukwana chikafu chefiber chave chichiwanda. Ichi chinyorwa chetisisi chinoongorora kukosha kwechikafu fiber uye chine chinangwa chekugadzirisa mubvunzo wekuti nei tichida fiber mukudya kwedu.
Chinangwa chechidzidzo ichi ndechekupa ongororo yakadzama yebasa rekudya fiber mukuchengetedza mararamiro ane hutano nekudzivirira zvirwere zvisingaperi. Nekuongorora tsvakiridzo iripo uye humbowo, chinyorwa ichi chinotsvaga kugadzira ruzivo nezve kukosha kwekudya fiber mukudya kwevanhu.
2. Tsanangudzo uye Mhando dzeDietary Fiber:
Tsanangudzo yeDietary Fiber:
Dietary fiber inoreva izvo zvisingagadzike zvezvikafu zvezvirimwa, izvo zvinopfuura nemugayo wekudya zvine mwero. Inosanganisira zvese zvinonyungudika uye zvisinganyunguriki fiber uye inopa hutano hwakasiyana mabhenefiti nekuda kweiyo yakasarudzika zvivakwa.
Mhando dzeDietary Fiber:
Iwo maviri mahombe emhando yefiber yekudya ndeye soluble fiber uye insoluble fiber. Soluble fiber inonyungudika mumvura, ichigadzira gel-sechinhu mudumbu remukati, nepo insoluble fiber hainyungudika uye inowedzera huwandu kune chituru.
Zvinyorwa zveDietary Fiber:
Dietary fiber yakawanda mumichero, miriwo, zviyo zvakakwana, nyemba, uye nzungu. Zvikafu zvakasiyana siyana zvine huwandu hwakasiyana uye mhando dzekudya fiber, zvichiita kuti kudya kwakasiyana kwakakosha pakudya huwandu hwakaringana.
3. Basa reDietary Fiber muDigestive Health:
Kukurudzira Kugara Ura Kufamba:Kuwana fiber yakakwana yekudya kwakakosha kuti uchengetedze hurongwa hwako hwekugaya huchifamba zvakanaka. Zvinozviita sei izvozvo? Zvakanaka, faibha inowedzera imwe heft kune yako chituru, ichiita kuti iwedzere uye nyore kupfuura nemukoloni. Mune mamwe mazwi, inopa poop yako imwe oomph kuitira kuti ikwanise kubuda pasina dambudziko.
Kudzivirira uye Kuderedza Constipation:Hapana anofarira kunzwa zvese zvakatsigirwa, uye ndipo panouya fiber yekudya kununura. Tsvagiridzo inoratidza kuti kusawana fiber yakakwana mukudya kwako kunogona kuita kuti iwe uwedzere kukurumidza kuvimbiswa. Asi usatya! Nekuwedzera kudya kwako kwefiber, unogona kubatsira kudzikisira izvo zvisina kugadzikana zviratidzo zvekuzvimba uye kuita kuti zvinhu zvifambe zvakare. Saka, rangarira kurodha pazvikafu-zvakapfuma-fiber kuti zvinhu zvirambe zvichiyerera nemasikirwo.
Kuchengeta Hutano Gut Microbiota:Hechino chokwadi chinonakidza: chikafu fiber inoita senge superhero kune gut microbiota yako. Iwe unoona, inoshanda se prebiotic, zvichireva kuti inopa chikafu kune iwo ane hushamwari mabhakitiriya anogara mumatumbo ako. Uye nei uchifanira kuva nehanya nemabhakitiriya aya? Nekuti ivo vanotamba nyeredzi muhutano hwako hwese. Zvinobatsira kuputsa chikafu, kugadzira chikafu chakakosha, kusimbisa immune system yako, uye kunyange kunatsiridza manzwiro ako. Saka, nekushandisa fiber yakakwana, uri kupa aya mabhakitiriya anobatsira mafuta avanoda kuchengetedza ura hwako muchidimbu-yepamusoro chimiro.
Kuderedza Ngozi yeDiverticular Disease:Chirwere cheDiverticular, icho chinosanganisira kuumbwa kwehomwe mumadziro ekoloni, hachinakidze zvachose. Asi fungidzira chii? Chikafu chepamusoro-fiber chinogona kuuya kuzonunura zvakare. Zvidzidzo zvakaratidza kuti vanhu vanodya yakawanda fiber vane njodzi yakaderera yekuva nemamiriro ezvinhu anonetsa aya. Saka, usakanganwe kuisa chikafu chine fiber mukudya kwako kuchengetedza zvikwama izvo uye kuchengetedza colon yako inofara uye ine hutano.
References:
(1) Mozaffarian D, Hao T, Rimm EB, et al. Shanduko Mukudya uye Mararamiro uye Yenguva Yakareba Kuwedzera Huremu muVakadzi neVarume. N Engl J Med. 2011;364(25):2392-2404. doi:10.1056/NEJMoa1014296
(2) McRorie JW Jr. Evidence-based approach kune fiber supplements uye kliniki ine chinangwa chehutano hunobatsira, chikamu 1: chii chekutsvaga uye nzira yekukurudzira inoshanda fiber therapy. Nutr Nhasi. 2015;50(2):82-89. doi:10.1097/NT.0000000000000080
(3) Mäkivuokko H, Tiihonen K, Kettunen H, Saarinen M, Pajari AM, Mykkänen H. Mhedzisiro ye β-glucan pane glycemic uye insulin index. Eur J Clin Nutr. 2007;61(6):779-785. doi:10.1038/sj.ejcn.1602575
4. Dietary Fiber uye Weight Management:
Kukurudzira Kuguta uye Kuderedza Nzara:Kusanganisira chikafu chepamusoro-fiber mukudya kwako kunogona kukubatsira kuti unzwe kugutsikana uye kuderedza mikana yekudyisa. Inoshanda sei? Zvakanaka, kana iwe ukadya zvikafu zvakapfuma mufiber, zvinotora mvura uye zvinowedzera mudumbu mako, zvichigadzira pfungwa yekuzara. Nekuda kweizvozvo, iwe haugone kusangana neaya anogara achirwadza enzara ayo anowanzo kutungamira kune zvisina basa kana kunwisa. Saka, kana iwe uri kutarisa kubata huremu hwako, kubatanidza chikafu chine fiber mukudya kwako inogona kuve iri nyore asi inoshanda zano.
Inoshanda Calorie Absorption uye Weight Control:Wanga uchiziva here kuti fiber yekudya ine basa mukudzora kunyudzwa kwecalorie? Izvo ndizvo! Paunodya fiber, inoderedza kugayiwa uye kunyudzwa kwemacronutrients, kusanganisira makabhohaidhiretsi nemafuta. Iyi meshini inobvumira muviri wako kushandisa nemazvo izvi zvinovaka muviri uye kudzivirira kukurumidza spikes mumazinga eshuga yeropa. Nekugadzirisa chiyero chinotorwa macalorie aya, fiber yekudya inogona kubatsira mukudzora uremu uye kunyange kubatsira kudzivirira kufutisa. Saka, funga nezve fiber semubatsiri anobatsira murwendo rwako kuenda kuhuremu hune hutano.
Dietary Fiber uye Muviri Kuumbwa:Unoda kuchengetedza trim physique? Tsvagiridzo yakaratidza kuti kudya kwakanyanya-fiber kwakabatana nehuremu hwemuviri, body mass index (BMI), uye chikamu chemafuta emuviri. Kuzvitaura zviri nyore, vanhu vanodya yakawanda fiber vanowanzove vane hutano hunoumbwa nemuviri. Chimwe chikonzero cheizvi chinogona kunge chiri chekuti chikafu chepamusoro-fiber kazhinji hachisina calorie-dense, zvichireva kuti unogona kudya huwandu hukuru hwechikafu chehuwandu hwemacalorie. Izvi zvinogona kutungamirira kumanzwiro ekugutsikana pasina kuwandisa calorie kudya. Saka, kana iwe uchivavarira kuumbwa kwemuviri une hutano, kuita kuti fiber ive yenguva dzose chikamu chekudya kwako kungave kufamba kwakanaka.
References:
Slavin JL. Dietary Fiber uye Uremu hweMuviri. Nutrition. 2005;21(3):411-418. doi:10.1016/j.nut.2004.08.018
Ludwig DS, Pereira MA, Kroenke CH, et al. Dietary Fiber, Weight Gain, uye Cardiovascular Disease Risk Factors muVaduku Vakuru. JAMA. 1999;282(16):1539-1546. doi:10.1001/jama.282.16.1539
Pereira MA, O'Reilly EJ, Augustsson K, et al. Dietary Fiber uye Njodzi yeCoronary Heart Disease: A Pooling Project yeCohort Studies. Arch Intern Med. 2004;164(4):370-376. doi:10.1001/archinte.164.4.370
5. Kudzivirira Zvirwere Zvisingaperi:
Cardiovascular Health:Kana zvasvika pakuchengetedza hutano hwedu hwemoyo, fiber yekudya inobuda segamba risingafadzirwe. Zvokudya zvine fiber, zvakadai sezviyo, michero, nemiriwo, zvakaratidzwa kuderedza zvakanyanya njodzi yezvirwere zvemwoyo, kusanganisira chirwere chemwoyo uye sitiroko. Zvidzidzo zvakaratidza kuti vanhu vanodya yakawanda yefiber yekudya vane yakaderera mazinga eakaipa cholesterol (LDL) uye triglycerides pavanenge vachiwedzera kunaka kwecholesterol (HDL) mazinga. Uku kusanganiswa kwakasimba kunobatsira kuchengetedza hutano hwe lipid profiles uye kunoderedza mikana yekuva nezvirwere zvine chekuita nemoyo. Muchokwadi, kuongororwa kwakadzama kweongororo yekuongorora kwakagumisa kuti kune yega yega 7-giramu yekuwedzera mukudya fiber kudya, njodzi yechirwere chemoyo inoderera nekushamisa 9% (1).
Kutarisira uye Kudzivirira Kwechirwere cheshuga:Kudzora mazinga eshuga yeropa uye kubata chirwere cheshuga kunogona kupesvedzerwa zvakanyanya nesarudzo dzedu dzekudya, uye fiber yekudya inoita basa rakakosha mune izvi. Tsvagiridzo yakagara yakaratidza kuti kudya huwandu hwakaringana hwekudya fiber kunobatanidzwa nekuvandudzwa kweglycemic control uye kuderera kwe insulin kuramba, izvo zvakakosha pakugadzirisa chirwere cheshuga. Pamusoro pezvo, kudya kwakanyanya kwefiber yekudya kwakabatanidzwa nengozi yakadzikira yekukudziridza chirwere cheshuga 2. Ongororo yakarongeka uye meta-analysis yezvidzidzo yakawana kuti yega yega 10-giramu yekuwedzera mukudya kwefiber zuva nezuva yakakonzera kudzikiswa kwe27% mungozi yekukudziridza rudzi rwechipiri chirwere cheshuga (2). Nekuisa chikafu chine fiber, senge legumes, zviyo, uye miriwo, mukudya kwedu, tinogona kushingaira kutora matanho ekudzivirira nekudzora chirwere cheshuga.
Digestive Disorders:Kuchengetedza hutano hwakanaka hwekudya kwakakosha pakugara zvakanaka, uye fiber yekudya inogona kubatsira zvakanyanya mukushanda kwayo kwakaringana. Zvokudya zvine fiber zvakawanikwa zvichideredza nekudzivirira zvirwere zvakasiyana-siyana zvekugaya, kusanganisira gastroesophageal reflux chirwere (GERD) uye irritable bowel syndrome (IBS). GERD, inoratidzwa neasidhi reflux uye kupisa kwemoyo, inogona kudzorwa kuburikidza nekudya kwefiber-rich chikafu chinokurudzira kugara ura kufamba uye kuderedza njodzi yeasidhi reflux (3). Saizvozvo, vanhu vanorwara neIBS vakashuma kusunungurwa kubva kune zviratidzo zvakaita sekuputika uye kuvimbiswa kana vachitevera chikafu chine fiber. Nekusarudza zviyo zvakakwana, michero, uye miriwo, tinogona kubatsira kuchengetedza hutano hwekudya.
Colorectal Cancer Prevention:Colorectal cancer, kenza yechitatu yakajairika pasi rese, inogona kudzivirirwa zvishoma kuburikidza nesarudzo dzekudya, nekudya kwepamusoro-fiber kuchiita basa rakakura. Zvidzidzo zvakagara zvichiratidza kuti kudya kwakanyanya kwefiber yekudya kunosanganiswa nenjodzi yakaderera yekuva negomarara remukati. Fiber inoshanda seyakakura mumiririri, inobatsira kusimudzira kufamba kwemukati, kuderedza nguva yekufambisa, uye kunyungudutsa zvinhu zvinokuvadza mukoloni. Uyezve, zvikafu zvine fiber zvine zvakakosha zvinovaka muviri uye antioxidants izvo zvinogona kubatsira kudzivirira kubva mukusimudzirwa kwemasero egomarara mukoloni. Nekukoshesa kudyiwa kwezviyo, nyemba, uye michero, vanhu vanogona kudzikamisa njodzi yavo yegomarara remukati.
References:
Threapleton DE, Greenwood DC, Evans CE, et al. Dietary fiber kudya uye njodzi yechirwere chemoyo: kurongeka kuongororwa uye meta-analysis. BMJ. 2013;347:f6879. doi:10.1136/bmj.f6879
Yao B, Fang H, Xu W, nevamwe. Dietary Fiber Intake uye Ngozi yeRudzi 2 Chirwere cheshuga: A Dose-Response Analysis yeAnotarisira Zvidzidzo. Eur J Epidemiol. 2014;29(2):79-88. doi:10.1007/s10654-014-9875-9
Nilholm C, Larsson M, Roth B, nevamwe. Mararamiro Anoenderana neGastroesophageal Reflux Chirwere uye Mhedziso kubva Kupindira Miedzo. World J Gastrointest Pharmacol Ther. 2016;7(2):224-237. doi:10.4292/wj**.v7.i2.224
6. Zvimwe Zvibatsiro Zveutano zveDietary Fiber:
Kana zvasvika pakuchengetedza mararamiro ane hutano, fiber yekudya inoratidza kuve shasha yechokwadi. Haisi kungobatsira chete mukuchengetedza ura nguva dzose, asi inopawo huwandu hwemamwe mabhenefiti ehutano akakosha kune hutano hwedu hwese.
Kudzora Shuga Yeropa:Imwe yemabhenefiti anoshamisa ekudya fiber kugona kwayo kudzora mazinga eshuga yeropa. Soluble fiber, inowanikwa yakawanda muzvikafu zvakaita seoti, bhari, uye nyemba, inoshanda sebhafa nekudzikisa kunyura kweglucose. Iyi inononoka kugaya inobatsira kudzivirira kukurumidza spikes mumazinga eshuga yeropa, iyo inonyanya kubatsira kune vanhu vane chirwere cheshuga kana avo vari panjodzi yekukudziridza mamiriro acho. Nekubatanidza zvikafu zvakapfuma mu soluble fiber mukudya kwedu kwezuva nezuva, sebhinzi, nyemba, uye zviyo zvakakwana, tinogona kunyatsogadzirisa mazinga eshuga yeropa uye kukurudzira hutano huri nani (1).
Kuderedza Cholesterol:Mukuda kuchengetedza moyo une hutano, fiber yekudya inogona kuva mubatsiri wedu. Mhando dzakanangana dzefiber dzekudya, dzakadai semafuta anonyungudika anowanikwa muoats nebhari, akadzidziswa zvakanyanya nekuda kwekugona kwavo kuderedza LDL cholesterol mazinga, anowanzozivikanwa se "yakaipa" cholesterol. Aya mafibisi anonyungudika anoshanda nekusunga kucholesterol mudumbu rekudya uye kudzivirira kutorwa kwayo, zvichikonzera kudzikira kwemazinga echolesterol nekudaro kuderedza njodzi yezvirwere zvemoyo. Nekugara tichidya chikafu chine fiber senge zviyo, michero, uye miriwo, tinogona kushingaira kusimudzira hutano hwemwoyo uye kuchengetedza hutano hwecholesterol mazinga (2).
Kukurudzira Hutano Hwakakwana:Kudya kwakakwana kwefiber yezvokudya kunobatanidzwa nehuwandu hwezvibatsiro zvinobatsira kuhutano hwedu hwose. Chekutanga, ongororo dzakaratidza kuti vanhu vanodya huwandu hwakakwana hwefiber ruzivo vanovandudza kunaka kwekurara, zvichiita kuti vazorore uye vawedzere kurara kwehusiku. Pamusoro pezvo, chikafu chine fiber chakabatanidzwa nekuwedzera simba, izvo zvinogona kuverengerwa nekunonoka kuburitswa kwesimba kubva kune-fiber-rich chikafu, ichipa yakaramba iripo yehuni zuva rese. Uyezve, kudya kwakakwana kwefiber yezvokudya kwave kwakabatanidzwa nekuvandudzwa kwemafungiro nekuda kwezvakanaka zvinokonzerwa nefiber pahutano hwematumbo uye kugadzirwa kwe serotonin, neurotransmitter inotarisira kugadzirisa mafungiro. Nekubatanidza zvakaringana zvakasiyana-siyana zvekudya zvine fiber mukudya kwedu, senge nzungu, mhodzi, uye zviyo zvakakwana, tinogona kusimudzira hutano hwedu hwese uye kurarama hupenyu hwakasimba (3).
Enhanced Immune Function:Yedu immune system inotsamira zvakanyanya pane ine hutano gut microbiota, uye chikafu chefiber chinoita basa rakakosha mukuumba nekuchengetedza yakasimba gut microbiota. Fiber inoshanda se prebiotic, inoshanda sechikafu sosi yeanobatsira mabhakitiriya ari mumatumbu. Aya mabhakitiriya anobatsira, anozivikanwawo seprobiotics, anobatsira kutsigira immune system nekugadzira mamorekuru anobatsira mukudzivirira kwemuviri kubva kuhutachiona. Kusaenzana mugut microbiota, kazhinji kunokonzerwa nekushaikwa kwefiber yekudya, kunogona kukanganisa immune immune uye kuwedzera kubatwa nehutachiona. Nekushandisa zvakasiyana-siyana zvekudya zvine fiber, zvakadai semichero, miriwo, uye zviyo zvakakwana, tinogona kutsigira utano hwakanaka hwematumbo microbiota uye kusimbisa immune system yedu (4).
References:
Anderson JW, Baird P, Davis RH, nevamwe. Utano hunobatsira hwekudya fiber. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x
Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-kuderedza mhedzisiro yekudya fiber: meta-analysis. Ndiri J Clin Nutr. 1999;69(1):30-42. doi:10.1093/ajcn/69.1.30
Grandner MA, Jackson N, Gerstner JR, Knutson KL. Zviratidzo zvekurara zvinosanganiswa nekudyiwa kwezvakakwana zvekudya. J Kurara Res. 2014;23(1):22-34. doi:10.1111/jsr.12084
Vatanen T, Kostic AD, d'Hennezel E, et al. Kusiyana muMicrobiome LPS Immunogenicity Inopa ku Autoimmunity muVanhu. Sero. 2016;165(6):842-853. doi:10.1016/j.cell.2016.04.007
7. Inokurudzirwa Kudya Kwezuva Nezuva kweDietary Fiber:
General Guidelines:Nhungamiro yezvekudya yenyika uye yepasirese inopa kurudziro yemazuva ese fiber kudya, izvo zvinosiyana zvichienderana nezera, zvepabonde, uye nhanho yehupenyu. Iyi nhungamiro yakakosha mukunzwisisa kukosha kwekubatanidza fiber yekudya mukudya kwedu kwezuva nezuva.
Age-Specific Recommendations:
Vana, vechidiki, vakuru, uye vakuru vakuru vane zvakasiyana zvekudya fiber zvinodiwa. Zvakakosha kugadzirisa kudya kwedu kwefiber zvichienderana nezera redu kuti tive nechokwadi chehutano hwakakwana uye kugara zvakanaka. Pano, isu tichaongorora kurudziro yezera rega rega.
Vana:Vana vane makore 1 kusvika kumakore matatu vanoda kutenderera 19 magiramu efiber pazuva, nepo vana vane makore 4 kusvika 8 vanoda zvishoma pa25 gramu pazuva. Kune vana vane makore 9 kusvika ku13, inokurudzirwa kudya kwezuva nezuva ndeye 26 gramu yevakomana uye 22 gramu yevasikana. Kuwedzera kudya kwefayibha kuvana kunogona kuwanikwa nekubatanidza zviyo, michero, nemiriwo mukudya kwavo. Zvokudya zvakadai semaapuro, makarotsi, uye zviyo zvakawanda zvinoputika zvinogona kuva zvitubu zvezvokudya zvevana.
Vachiri kuyaruka:Vachiri kuyaruka vane makore gumi nemana kusvika gumi nemasere vane faibha yakakwira zvishoma. Vakomana vari muzera iri vanofanira kuva nechinangwa che 38 gramu ye fiber pazuva, asi vasikana vanoda 26 gramu. Kukurudzira vechidiki kuti vadye chikafu chine fiber senge chingwa chegorosi, oatmeal, legumes, uye zvakasiyana-siyana zvemichero nemiriwo zvinogona kubatsira kuzadzisa zvido zvavo zvefiber.
Vakuru:Kurudziro yekudya fiber yekudya kune vanhu vakuru yakatenderedza 25 magiramu evakadzi uye 38 magiramu evarume. Vakuru vanogona kuisa faibha mukudya kwavo zviri nyore nekusarudza chingwa chezviyo, mupunga webrown, quinoa, bhinzi, nyemba, uye kuwanda kwemichero nemiriwo mitsva. Smoothies yakagadzirwa nemiriwo michero, nzungu, uye mhodzi zvinogona zvakare kuva nzira inonaka uye iri nyore yekuwedzera fiber pakudya kwezuva nezuva.
Vakuru vakuru:Patinokura, zvinodiwa zvedu zvefiber zvinoshanduka. Vakuru vakwegura vanopfuura makore makumi mashanu vanofanira kuva nechinangwa che 21 gramu ye fiber yevakadzi uye 30 gramu yevarume. Zvikafu zvine fiber zvakaita sebran cereal, prunes, flaxseeds, uye avocados zvinogona kubatsira vanhu vakuru vakura kuzadzisa zvavanoda zvefiber.
Izvo zvakakosha kuti uzive kuti kurudziro idzi nhungamiro dzakajairwa uye zvinodiwa nemunhu zvinogona kusiyana zvichienderana nemamiriro ehutano uye mamiriro emunhu. Kubvunza nyanzvi yezvehutano kana nyanzvi yezvekudya yakanyoreswa inogona kupa kurudziro yemunhu zvichienderana nezvido uye zvinangwa zvemunhu.
References:
GBD 2017 Diet Collaborators. Utano hunokonzerwa nengozi yezvokudya munyika dze195, 1990-2017: kuongorora kwakarongeka kweGlobal Burden of Disease Study 2017. The Lancet, Volume 393, Issue 10184, 1958 - 1972.
USDA. (nd). Dietary Fiber. Yakadzorerwa kubva https://www.nal.usda.gov/fnic/dietary-fiber
8. Kubatanidza Zvimwe Zvokudya Fiber muKudya:
Kusarudza Fiber-Rich Foods:Kusanganisira huwandu hwakasiyana hwekudya-hupfumi hwefiber mukudya kwedu kwemazuva ese kwakakosha kuchengetedza hutano hwakanaka. Sezvineiwo, pane plethora yezvasarudzo zvekusarudza kubva. Zvibereko zvakaita semaapuro, mapeya, uye michero hazvisi zvinonaka chete asiwo zvakapfuma mufiber. Miriwo yakadai sebroccoli, makarotsi, uye sipinashi inopa huwandu hwakakosha hwekudya fiber zvakare. Kana zvasvika kune zviyo, kusarudza zviyo zvakakwana sequinoa, oats, uye mupunga webrown inzira yakanaka yekuwedzera fiber yedu kudya. Nyemba dzakaita senyemba, bhinzi, uye chickpeas zvakare yakazara nefiber. Pakupedzisira, nzungu dzakadai semaarumondi uye walnuts inogona kuva inofadza uye ine fiber-rich snack sarudzo.
Mienzaniso yezvisikwa zvekudya fibersanganisira zvekudya zvakaita semuriwo, zviyo, michero, bran, zviyo zvakakangwa, uye hupfu. Aya mafibhi anoonekwa se "akasimba" nekuti haana kubviswa kubva muchikafu. Zvikafu zvine mafiber aya zvakaratidzwa kuve zvinobatsira, uye vagadziri havafanire kuratidza kuti zvine zvinobatsira zvemuviri mhedzisiro pahutano hwevanhu.
Kuwedzera kune zvakasikwa zvekudya fibers,iyo FDA inocherekedza anotevera ari ega kana ekugadzira asingagadzike makhahydrates semafuta ekudya:
Beta-glucan
Soluble fiber
Lycoris shells
Cellulose
Guar gum
Pectin
Chisamu chebhinzi
Hydroxypropylmethylcellulose
Pamusoro pezvo, iyo FDA inoisa iyo inotevera isingagaye carbohydrates sechikafu fiber:
Yakasanganiswa plant cell wall fibers (yakadai seshuga fiber uye apple fiber)
Arabinoxylan
Alginate
Inulin uye inulin-mhando fructans
High amylose (RS2)
Galacto-oligosaccharides
Polydextrose
Inopikisa maltodextrin/dextrin
Muchinjikwa-yakabatana phosphorylated RS4
Glucomannan
Gum Arabic
Mazano Anoshanda ekuwedzera Fiber Intake:Kuwedzera kudya kwedu kwefiber kunogona kuitwa kuburikidza nemaitiro anoshanda anokwana nyore mumaitiro edu ezuva nezuva. Kuronga kwekudya inzira inoshanda iyo inosanganisira nemaune kuisirwa chikafu chine fiber mukudya kwedu. Nekubatanidza zvakasiyana siyana zvemichero, miriwo, uye zviyo muhurongwa hwedu hwekudya, isu tinokwanisa kusimbaradza kudya kwedu kwefiber. Imwe nzira inobatsira ndeyekugadzirisa resipi, kwatinogona kuwedzera fiber-yakapfuma zviyo kune zvatinofarira ndiro. Semuyenzaniso, kuwedzera nyemba kana bhinzi kumasobho kana masaradhi kunogona kuwedzera zvakanyanya fiber yavo. Kusarudza zviyo zvemhando yezvigadzirwa zvakaita sechingwa, pasta, uye zviyo kwakakoshawo sezvo izvi zvine faibha yakawanda zvichienzaniswa nembeu dzakacheneswa. Pamusoro pezvo, kusarudza zvekudya zvine hutano semuriwo mbishi, musanganiswa wenzira, kana michero yakazara inogona kubatsira zvakanyanya mukuzadzisa zvinangwa zvedu zvezuva nezuva.
Zvinetso Zvingangoitika uye Mhinduro:Nepo kuwedzera kudya kwedu fiber kudya kunobatsira zvakanyanya, panogona kuve nemamwe matambudziko anogona kukanganisa kufambira mberi kwedu. Rimwe rematambudziko nderekuda kuravira uye fungidziro isiriyo yekuti chikafu-chikafu-fiber chakapusa kana chisingafadzi. Kuti tikunde chipingamupinyi ichi, tinokwanisa kuongorora nzira dzakasiyana dzekubikisa, zvinonhuwirira, nemakwenzi ekuwedzera kunaka kwechikafu chine fiber. Nekuyedza mabikirwo akasiyana uye nekutsvaga nzira dzinonakidza dzekubatanidza fiber mukudya kwedu, tinogona kuita kuti maitiro acho awedzere kukwezva uye anonaka.
Rimwe dambudziko iro vamwe vanhu vangasangana naro pavanenge vachiedza kuwedzera fiber yavo kudya kusagadzikana kwekugaya. Zviratidzo zvakadai sekuputika, gasi, kana kuvimbiswa zvinogona kuitika. Chinokosha pakugadzirisa nyaya idzi ndechekuwedzera zvishoma nezvishoma fiber kudya uye kuve nechokwadi che hydration yakakwana nekunwa mvura yakawanda. Mvura inobatsira mukugaya uye inobatsira kudzivirira kuvimbiswa. Kuita maekisesaizi enguva dzose kunogonawo kubatsira mukuchengetedza ura nguva dzose. Nekutanga nediki increments ye fiber uye zvishoma nezvishoma kuwedzera iyo nekufamba kwenguva, miviri yedu inokwanisa kuchinjika kune yakakwirira fiber kudya, ichideredza mukana wekusagadzikana kwekugaya.
References:
Slavin JL. Chinzvimbo cheAmerican Dietetic Association: Hutano hunoenderana nekudya fiber. J Am Diet Assoc. 2008. Zvita;108(12):1716-31. doi: 10.1016/j.jada.2008.09.014. PMID: 19027403.
US Department of Agriculture, Agricultural Research Service. (2020). National Nutrient Database yeStandard Reference Legacy Release. Yakadzorerwa kubva https://fdc.nal.usda.gov/
Chai, S.-C., Hooshmand, S., Saadat, RL, Payton, ME, Brummel-Smith, K., Arjmandi, BH (2012). Apuro yezuva nezuva inopesana neplum yakaomeswa: kukanganisa kwechirwere chemoyo nengozi zvinhu muvakadzi vepomenopausal. Nyaya yeChikamu cheNutrition uye Dietetics, 112 (8), 1158-1168. doi: 10.1016/j.jand.2012.04.020. PMID: 22709704.
9. Mhedziso:
Ichi chinyorwa chetisisi chakaongorora kukosha kwekudya fiber mukuchengetedza mararamiro ane hutano, kubata huremu, kudzivirira zvirwere zvisingaperi, uye kusimudzira kugara zvakanaka.
Kunzwisisa kukosha kwekudya fiber kunogona kubatsira kuzivisa mitemo yehutano hwevanhu uye zvirongwa zvine chinangwa chekuvandudza kudya uye kuderedza mutoro wezvirwere zvisingaperi. Kumwe kutsvagurudza kunodiwa kuti uongorore maitiro chaiwo ayo fiber yekudya inopa mabhenefiti ayo akasiyana ehutano. Pamusoro pezvo, kuona nzira dzekuvandudza kudya kwefiber kudya, kunyanya muvanhu vane kudyiwa kwakaderera, kunofanirwa kutariswa kutsvagurudzo yenguva yemberi.
Mukupedzisa, humbowo hunoratidzwa muchinyorwa chetisisi ino hunoratidza kukosha kwakakosha kwefiber yekudya mukusimudzira zvakasiyana-siyana zvehutano hwevanhu. Kubva pahutano hwekugaya kusvika pakudzivirira chirwere chisingaperi uye kutonga kwehuremu, mabhenefiti ekudya fiber akanyanya. Nekubatanidza chikafu chine fiber mukudya kwedu uye kusangana neinokurudzirwa yemazuva ese faibha kudya, vanhu vanogona kubatsira zvakanyanya kuhutano hwavo hwese uye kuwedzera hupenyu hwavo.
Nguva yekutumira: Nov-23-2023
