Nhungamidzo:
Dietary fiber yakawana kuwedzeredza mumakore apfuura nekuda kwehutano hwayo hwehutano hwakanaka. Sezvo mararamiro emazuva ano anotsvakira pakudya kwekukurumidza uye akagadzirisa chikafu, Kudya Izvo Kushaikwa Kwekudya Zvakakwana Fiber zvakazara. Ichi chinyorwa cheThezv Chinyorwa chinoongorora kukosha kwekudya kwemuti uye chinangwa chekugadzirisa mubvunzo wekuti nei tichida fiber mune edu ekudya.
Chinangwa cheichi chidzidzo ndechekupa kuongororwa kwakadzika kwebasa rekudya kwemuti wekudya mukuchengetedza mararamiro ane hutano uye kudzivirira chirwere chisingaperi. By exploring existing research and evidence, this article seeks to create awareness about the significance of dietary fiber in human nutrition.
2. Tsanangudzo uye mhando dzekudya fiber:
Tsanangudzo yeDietary Fiber:
Dietary fiber inoreva zvinhu zvinowanikwa zvezvikafu zvekudya, izvo zvinopfuura kuburikidza neiyo yekugaya system yakasimba. Iyo inosanganisira zvese zvinonyangadza uye insoluble machira uye inopa zvakaringana hutano hutano nekuda kwezvivakwa zvaro zvakasarudzika.
Mhando dzekudya fiber:
Mhando mbiri huru dzekudya fiber dzakanyungudika fiber uye insolububles fiber. Slux Fiber inodonha mumvura, ichigadzira chinhu chakaita sechigadzirwa negastrointestinal turakiti, nepo insoluble fiber haina kunyungudika uye inowedzera huwandu kune chitsiko.
Masosi ekudya fiber:
Dietary fiber rakawanda mumichero, miriwo, zvizere zviyo, magumbo, uye nzungu. Zvekudya zvezvikafu zvakaringana zvine huwandu hwehuwandu uye mhando dzekudya fiber, kugadzira diiversa diet yakakwanisika yakakosha pakudya huwandu hwakaringana.
3. Basa rezvikafu zvekudya muhutano hwekugaya:
Kusimudzira nguva dzose matumbo ekufamba:Kuwana zvakakwana fiber inokosha yekuchengeta yako yekugaya system iri kumhanya zvakanaka. Zvinoita sei izvozvo? Zvakanaka, fiber inowedzera imwe denderedzwa kune chako chigaro, ichiita kuti izeve uye nyore kupfuudza nepakati nepakati. Mune mamwe mazwi, inopa poop yako imwe oomph kuitira kuti inogona kuiita nzira isina kana dambudziko.
Kudzivirira uye kuderedza kupaza:Hapana munhu anofarira kunzwa ese akasungwa, uye ndipo panosvika fiber inouya kuzonunurwa. Tsvagurudzo inoratidza kuti kwete kuwana zvakakwana fiber mukudya kwako kunogona kuita kuti iwe uwedzere kuunganidzwa. Asi usatya! Nekuwedzera yako fiber kudya, iwe unogona kubatsira kuderedza izvo zvisina kugadzikana zviratidzo zviratidzo uye kuti zvinhu zvitame zvakare. Saka, rangarira kutakura pane chikafu-chakapfuma chikafu kuchengeta zvinhu zvinoyerera zvakasikwa.
Kuchengeta hutano hutachiona hwehutachiona hwehutachiona:Hechino chokwadi chinonakidza: Dietary fiber inoita senge superhero yehukuru hwako hutachiona. Iwe unoona, inoshanda seyakaringana, zvichireva kuti inopa hutachiona hwehutachiona hushamwari hunogara mune yako gut. Uye nei uchifanira kuve nehanya neiyi hutachiona? Nekuti ivo vanotamba nzvimbo ine nyeredzi muhutano hwako hwese. Vanobatsira kuputsa chikafu, kubereka zvakakosha zvinovaka muviri, simbisa immune system yako, uye kunyange kugadzirisa mamiriro ako. Nekudaro, nekuparadza zvakakwana fiber, uri kupa idzi bakitiriya dzinobatsira mafuta avanenge vachida kuchengeta yako gut mu tip-yepamusoro chimiro.
Kuderedza njodzi yechirwere chesimba:Chirwere chesimba, icho chinosanganisira kuumbwa kwefuma mumadziro emadziro, hazvisi kunakidzwa zvachose. Asi fungidzira chii? Chikafu chakakwira-fiber chinogona kuuya kuzonunura zvakare. Zvidzidzo zvakaratidza kuti vanhu vanodya yakawanda fiber vane njodzi yakaderera yekukudziridza iyi inoshungurudza mamiriro. Saka, usakanganwa kusanganisa chikafu che-fiber mune yako chikafu kuchengeta idzo pouches kuBay uye chengetedza yako colon inofara uye ine hutano.
Mareferensi:
(1) Mozaffarian d, hao t, rimm eb, et al. Shanduko mukudya uye mararamiro uye kwenguva refu uremu kuwana muvakadzi nevarume. N ENL J med. 2011; 364 (25): 2392-2404. Doi: 10.1056 / Nejmoa1014296
. Nutr nhasi. 2015; 50 (2): 82-89. Doi: 10.1097 / nt.000000000000000080
(3) MäkamaNko h ,,,,,,,,,,, EUR J clinin nutr. 2007; 61 (6): 779-785. Doi: 10.1038 / sj.ejcn.1602575
4. Dietary Fiber uye uremu maneja:
Kusimudzira Satetoet uye kuderedza nzara:Kusanganisira chikafu chepamusoro-fiber mune yako chikafu chinogona kukubatsira kuti unzwe kugutsikana uye kuderedza mikana yekunyanyisa. Inoshanda sei? Zvakanaka, paunotora chikafu chakapfuma mu fiber, vanobata mvura uye vanowedzera mudumbu mako, vachigadzira pfungwa yekuzara. Nekuda kweizvozvo, iwe hausati wamboona idzo dzine nzara nzara dzinowanzo tungamira mukusanzwisisika kana kunyanyisa. Nekudaro, kana iwe uri kutarisa kubata uremu hwako, kubatanidza chikafu-chepfu-chakapfuma zvekudya zvako zvinogona kuve nyore asi zvinobudirira zano.
Inoshanda calorie yekunyora uye uremu kutonga:Wakanga uchiziva here kuti dietary fiber ine basa rekudzora calorie kusakunda? Izvo ndizvo! Paunotora fiber, inoderedza kugaya kwekugaya uye kuhukura kwemashonuterrients, kusanganisira makabhodhiya uye mafuta. Iyi michina inobvumira muviri wako kuti ishandise izvi zvinovaka muviri uye kudzivirira nekukurumidza spikes mune yeropa shuga. Nekudzora chiyero apo aya macalorie akaomeswa, chikafu chikafu chingabatsire pakurema uremu uye kunyange kubatsira kudzivirira kufutisa. Saka, funga nezve fiber semumwe unobatsira murwendo rwako uchienda kune hutano hwakanaka.
Kudya Fiber uye Kuumbwa Kwemuviri:Unoda kuchengetedza trim yemuviri? Tsvagurudzo yakaratidza kuti yakakwira-fiber-fiber yekudya ine yakadzika muviri uremu, muviri misa index (BMI), uye muviri wemafuta muzana. Kuti uzvinyore, vanhu vanodya mamwe maficha vanowanzove nekunyora hutano hwemuviri. Chimwe chikonzero cheizvi chinogona kunge chiri icho chakakwirira-fiber chikafu chinowanzove chidiki calori-dense, zvichireva kuti iwe unogona kudya huwandu hukuru hwekudya hwakaenzana nemari yakaenzana. Izvi zvinogona kutungamira kumanzwiro ekugutsikana pasina chakawandisa Calorie kudya. Saka, kana iwe uri kutarisira kuumbwa kwemuviri wemuviri, kuita fiber chikamu chenguva dzose chekudya kwako kunogona kunge chiri smart fambisa.
Mareferensi:
Slivvin JL. Dietary fiber uye uremu hwemuviri. Hutano. 2005; 21 (3): 411-418. Doi: 10.1016 / j.nut.2004.08.018
Ludwig DS, Pereira Ma, Kroenke Ch, et Al. Kudya fiber, kuremerwa kuwana, uye ColiVasCular Zvirwere Zvekuita Mudiki vakuru. Jama. 1999; 282 (16): 1539-1546. Doi: 10.1001 / Jama.282.16.1539
Pereira Ma, O'reilly Ej, AugustSon K, et al. Kudya Fiber uye njodzi yemari yeCoronary Hearth: Iyo pooling Project yeChoort Zvidzidzo. Arch Interned Med. 2004; 164 (4): 370-376. Doi: 10.1001 / Archinte.164.4.370
5. Kudzivirira kwezvirwere zvisingaperi:
Cardiovascular Hutano:Kana zvasvika pakuchengetedza hutano hwedu hwemwoyo, chikafu chinobuda mumufizi segamba risingazungunuke. Fiber-pfuma yezvikafu, zvibereko zvese, michero, uye miriwo, yakaratidzwa zvakanyanya kuderedza njodzi yezvirwere zvemwoyo, kusanganisira chirwere cheCoronary chirwere uye kurohwa. Zvidzidzo zvakaratidza kuti vanhu vanodya mari yakakwira yekudya vane madiki ezvakashata cholesterol (ldl) uye triglycerides paunenge uchisangana nekuwedzera kwe cholesterol (HDL) mazinga. Iyi inosanganiswa ine simba inobatsira kuchengetedza hutano hweropa lpid uye inodzikisira mikana yekukudziridza zvine chekuita nemweya. Muchokwadi, kuongorora kwakazara kwezvinhu zvinoonekwa zvakagumisa kuti kune yega yega 7-Gram kuwedzera kwekudya fiber kudya, njodzi yekari yemwoyo inoderera neinoshamisa 9% (1).
Chirwere cheshuga maneja uye kudzivirira:Kudzora Shuwa Shuwa Levels uye Shuwa Shuwa Shuwa inogona kufurirwa kwazvo nesarudzo dzataidya, uye chikafu fiber chinoita basa rinokosha mune izvi. Tsvagurudzo yakaratidzwa nguva nenguva kuti ichipedza huwandu hwakaringana hwekudya kwemuti wakabatanidzwa neakadzvanywa glycemic kutonga uye kuderedza insulin kuramba, izvo zvinhu zvakakosha mukugadzirisa chirwere cheshuga. Pamusoro pezvo, kudya kwakakwirira kwekudya kwemuti kwakabatana nenjodzi yakaderedzwa yekukudziridza mhando 2 chirwere cheshuga. Kuongorora kwakarongeka uye meta-kuongorora kwezvidzidzo zvakawanikwa kuti zvese zvegumi-gram kuwedzera mune yezuva nezuva fiber pink yakakonzerwa ne27% kuderedzwa kwengozi yekukudziridza mhando 2 chirwere cheshuga (2). Nekubatanidza chikafu-chakapfuma-pfuma, chimedu, uye miriwo, mumiriwo wedu, tinogona kushingairira kutora matanho ekudzivirira uye kugadzirisa chirwere cheshuga.
Dhizaini Dambudziko:Kuchengeta tsika ine hutano kwakakosha kune yakazara hutano, uye chikafu fiber chinogona kubatsira zvakanyanya pakubata kwayo. Fiber-pfuma yekudya yakagadziriswa uye kudzivirira kusiyana-siyana yekugaya yekugaya, kusanganisira gastroesophageal chirwere cheflux Gerd, inoratidzwa neAcid Reflux uye inogona kuunganidzwa kuburikidza nekushandiswa kwezvinhu zve-fiber-pfuma izvo zvinosimudzira nguva nenguva yekufambisa uye kuderedza njodzi yeAcid Reflux (3). Saizvozvo, vanhu vanokurirwa neIBS vakataura zororo kubva kune zviratidzo zvakadai sekurova uye kuzvimiririra kana vachitevera fiber chikafu. Nekutsvaira zviyo zvese, michero, uye miriwo, tinogona kubatsira kuchengetedza hutano hwekugaya.
Colorel cancer kudzivirira:Colorel cancer, yechitatu cancer zvakanyanya cancer pasi rese, inogona kudzivirirwa zvishoma kuburikidza nesarudzo dzekudya, neyekudya-fiber-fiber chikafu chinoridza chinhu chakakosha. Zvidzidzo zvakawoneka zvakaratidza kuti chekudya chakakwira chekudya fiber inosanganiswa nenjodzi yakaderera yekukudziridza cancer. Fiber inoita semumiriri weBulking, kubatsira kusimudzira nguva dzose mafambiro ekufambisa, kuderedza nguva yekufambisa, uye kuderedza zvinhu zvinokuvadza mukoloni. Uyezve, chikafu chepfumi chakapfuma chine hutano hwakakosha uye antioxidants dzinogona kubatsira kudzivirira kubva mukuvandudzwa kwemasero emanyowa. Nekutungamira kwekutungamira kwekushandiswa kwezviyo, magumbo, uye michero, vanhu vanogona kushingairira kuderedza kwavo colorel cancer.
Mareferensi:
Thripleton de, Greenwood DC, Evans CE, et al. Dietary Fiber Intake uye njodzi yechirwere chechirwere: ongororo yakarongeka uye meta-kuongorora. BMJ. 2013; 347: F6879. Doi: 10.1136 / BMJ.f6879
Yao b, fang h, xu w, et al. Dietary Fiber Intake uye Njodzi yeType 2 chirwere cheshuga: kuongororwa kwekupindura kwekutaura kwekutarisirwa. EUR J EPDEMIOL. 2014, 29 (2): 79-88. Doi: 10.1007 / S10654-014-9875-9
Nillm c, larsson m, roti b, et al. Mararamiro ane hukama neGastroesophageal Reflux chirwere uye mhedzisiro kubva mumiedzo yekupindira. World J Gastrointest Pharmacol Ther. 2016; 7 (2): 224-237. Doi: 10.4292 / wj **. v7.i2.224
6. Zvimwe zvinobatsira zvehutano zvekudya fiber:
Kana zvasvika pakuchengeta mararamiro ane hutano, kudya kwemuti kunoratidzira kuve iye Chikwata chechokwadi. Hazvingadaro chete zvinobatsira mukuchengetedza matumbo nguva dzose, asi zvakare inopawo huwandu hwezvekuwedzera hutano hwakakosha kune hutano hwedu hwese.
Ropa Shuga Control:Chimwe chezvakanaka zvinoshamisa zvekudya fiber ndiko kugona kwayo kudzora eropa shuga. Slux Fiber, akawana zvakawanda zvekudya senge oats, bhari, uye dendembi, dzinoita senge buffer nekudzora kusimuka kweGlucose. Iyi inononoka kugaya yekugayera inobatsira kudzivirira nekukurumidza shuwa mumazhizha shuwa, izvo zvinonyanya kubatsira kune vanhu vane chirwere cheshuga kana kune panjodzi yekukudziridza mamiriro acho ezvinhu. Nekubatanidza chikafu chakapfuma muzviyo zvekudya zvekudya zvedu zvezuva nezuva, senge bhinzi, uye zviyo, isu tinokwanisa kuita zvinobudirira ropa redu uye kusimudzira hutano hwese (1).
Cholesterol kuderedza:Mukuda kuchengetedza moyo une hutano, dietari fiber inogona kuve yedu ally. Mhando chaiyo yekudya fiber, sekuti sizi dzinopenya dzinowanikwa mune oats uye bhari, dzakadzidziswa zvakanyanya nekuda kwekudzora kweLDL Cholesterol mazinga, inowanzozivikanwa se "yakaipa" cholesterol. Aya mafuru anodzvinyirira anoshanda nekusunga kwe cholesterol mune yekugaya system uye kudzivirira yekunyora kwayo, inotungamira mukuderera kwemazinga e cholestero uye saka kuderedza njodzi yezvirwere zvemakirenda. Nekugara uchinetsa chikafu che fiber seyakafuma zvidimbu, michero, uye miriwo, isu tinogona kushingairira kusimudzira hutano moyo uye kuchengetedza hutano cholesterol (2).
Kusimudzira hutano hwese:Kudya kwakakwana kwekudya kwemuti unobatanidzwa nemubhadharo wezvakanakira zvinobatsira kwazvo kugara kwedu zvakanaka. Chekutanga, zvidzidzo zvakaratidza kuti vanhu vanodya zvakaringana zvehupfumi hwakagadziridzwa zvakavandudzwa hunhu hwerara, vachibvumira kuzorora uye nekuvandudza kurara kweusiku. Pamusoro pezvo, fiber-pfuma yekudya yakabatana nekuwedzera simba mazinga, iyo inogona kuzivikanwa nekuburitswa kwesimba kubva kune chikafu-chakapfuma-chikafu, chinopa sosi yakasimudzwa yezuva nezuva. Uyezve, kudya kwakaringana kwekudya kwemvura kwakabatana nekuvandudzwa kwemamiriro ekunze nekuda kwemhedzisiro yehupfu hwehukama nehutano hweGUT uye kugadzirwa kweSerotonin, mubatsiri weSerotototter ane chekuita nekudzora mood. Nekubatanidza akasiyana-siyana ezvipfuyo zvezvikafu zvezvikafu, senge nzungu, mbeu, uye zviyo zvese, tinogona kuwedzera hutano hwedu hwese uye tungamira hupenyu hwakawedzera (3).
Yakavandudzwa Impune Basa:Sisitimu yedu yemuviri inovandudza zvakanyanya pane hutano hutachiona hwehutachiona hwehutachiona, uye chikafu fiber chinoita basa rakakosha mukuumba uye kuchengetedza rubust gut mictobiota. Fiber inoita seyakaringana, ichishandira sechipo chekudya chebhakitiriya inobatsira mune gati. Aya mabhakitiriya anobatsira, anozivikanwawo seProbiotcs, batsira kutsigira Immune basa nekugadzira mamorekuru anobatsira mukudzivirira kwemuviri kune hutachiona. Kushaikwa kweiyo gut microbiota, kazhinji kunokonzerwa nekushayikwa kwekudya fiber, kunogona kukanganisa kukanganisa kuita kwemuviri uye kuwedzera kushamwaridzana kune hutachiona. Nekushandisa zvinhu zvakasiyana-siyana zvezvipfuyo zvepfumi, zvakadai sezvibereko, miriwo, uye zviyo zvese, tinogona kutsigira hutano hutachiona hwehutachiona hwehutachiona uye simbisa yedu immune system (4).
Mareferensi:
Anderson jw, baird p, davis rh, et al. Hutano hutano hwekudya fiber. Nutr Rev. 2009; 67 (4): 188-205. Doi: 10.1111 / J.1753-4887.2009.00189.x
Brown L, Rosner B, Willett Ww, Sack FM. Cholesterol-inoderedza mhedzisiro yekudya fiber: kuongorora-kuongorora. AM J clinin nutr. 1999; 69 (1): 30-42. Doi: 10.1093 / Ajcn / 69.1.30
Grandner Ma, Jackson N, Gerstner Jr, Knutson Kl. Zviratidzo zvekurara zvinosanganiswa nekudya kwezvinhu zvakanyanyisa zvekudya. J hope Res. 2014. 23 (1): 22-34. Doi: 10.1111 / Jsr.12084
Vatanen t, kastic ad, d'hennetezel e, et al. Kusiyanisa mu microbiomome lps immunority inopa kune autoimmunity muvanhu. Sero. 2016; 165 (6): 842-853. DOI: 10.1016 / J.CELL.2016.04.007
7. Yakakurudzirwa zuva nezuva kwekudya kwemvura yekudya:
Mirayiridzo Yese:Nyaya dzenyika uye dzepasi rese dzekudya dzinopa mazano ekutora kwezuva nezuva kudya, izvo zvinosiyana pazera, zvepabonde, uye chikamu chehupenyu. Iyi nhungamiro yakakosha pakunzwisisa kukosha kwekubatanidza chikafu chekudya mukudya kwedu kwemazuva ese.
Zera-chaiyo kurudziro:
Vana, vari kuyaruka, vakuru, uye vakuru vakuru vane zvinodiwa zvakasiyana-siyana zvekudya. Izvo zvakakosha kuti ugadzirise yedu fiber fiber intake yakavakirwa pazera redu kuti uve nechokwadi chehutano hwakanaka uye hutano. Pano, isu tinodzungudza mune chaiyo kurudziro yeboka rezera rimwe nerimwe.
Vana:Vana vane makore 1 kusvika kumamakore matatu vanoda kutenderera kwemafiramu maFibheri pazuva, nepo vana vane makore mana kusvika ku8 vachida zvishoma pamakumi maviri egiramu pazuva. Kune vana vane makore gumi nematatu kusvika ku13, iyo yakakurudzirwa zuva nezuva magiramu kune makumi maviri nemaviri evakomana nemazamu 22 evasikana. Kuwedzera fiber yekudya kwevana kunogona kuwanikwa nekubatanidza zvizere zviyo, michero, uye miriwo mune zvikafu zvavo. Snacks yakadai semaapuro, karoti, uye akawanda-zvinyorwa zviyo zvinogona kuve zviwanikwa zviyero zvekudya zvevana.
Vachiri kuyaruka:Vachiri kuyaruka vane makore gumi nemana kusvika gumi nematanhatu vane zvishoma zvakakwirira fiber zvinodiwa. Vakomana vari muzera rino vanofanira kuve nechinangwa chemakumi maviri nemasere emakumi maviri emiti pazuva, nepo vasikana vachida magiramu makumi maviri neshanu. Kukurudzira vachiri kuyaruka kuti vatore chikafu-chakapfuma-chikafu chakadai chingwa chakazara chingwa, oatmeal chikafu chenguva dzose, leatmeal, mitezo, uye michero yemichero uye miriwo inogona kubatsira kusangana nezvinodiwa zvavo.
Vakuru:Iyo yekudya fiber yekunyepa kwekutaurisa kwevakuru kunotenderedza magiramu makumi maviri nemashanu evakadzi nemazamu makumi matatu. Vakuru vanogona kusanganisira fiber mune yavo yekudya nekupfeka chingwa chose, brown mupunga, quinoa, bhinzi, uye huwandu hwezvibereko nemiriwo miriwo. Smoothies yakagadzirwa nemiriwo michero, nzungu, uye mhodzi dzinogona zvakare kuva nzira inonaka uye iri nyore yekuwedzera fiber kune imwe zuva nezuva kudya kwemazuva ese.
Vakuru vakuru:Sezvatinovira, zvatinoda fiber zvinodiwa shanduko. Vakuru vakuru vanenge makore makumi mashanu vanofanirwa kuve nechinangwa chemakumi maviri nemaviri emiti yemifananidzo yevakadzi nemazita makumi matatu evarume. Fiber-pfuma yezvikafu zvakadai seBranes Cereal, Prunes, Flaxseds, uye avocados inogona kubatsira vakuru vakuru vanosangana nezvinodiwa zvavo.
Izvo zvakakosha kuti zvioneke kuti idzi kurudziro izere nhungamiro uye zvinodiwa nemunhu mumwe nemumwe zvinogona kusiyana zvichienderana nezvakaitika kune hutano uye mamiriro ezvinhu emunhu. Kubvunza hutano hwehutano hwekuchengetedza kana kunyoreswa.
Mareferensi:
GBD 2017 Diet anobatana. Hutano Hwekudya Njodzi Dzekudya Munyika Dzakadavirira
Usda. (ND). Chikafu fiber. Kudzoserwa kubva https://www.nal.usda.gov/ficary-fiber
8. Kusanganisira zvimwe zvekudya zvekudya mukudya:
Kusarudza Fiber-Yakapfuma Zvikafu:Kusanganisira huwandu hwakawanda hwekudya-fuma chikafu mukudya kwedu kwemazuva ese zvakakosha kuti urambe uine hutano hwakanaka. Neraki, pane plethora yezvisarudzo kusarudza kubva. Zvibereko kunge maapuro, mapeya, uye mafuro haangoiti zvinonaka chete asi zvakare akapfuma mufibheri. Miriwo yakadai seBroccoli, karoti, uye spinachi inopa huwandu hwakakosha hwezvikafu fiber zvakare. Kana zvasvika kune zviyo, kusarudza zvipo zvese zvakaita seQuinoa, oats, uye brown mupunga inzira yakanaka yekuwedzera fiber yedu. Mine legums kunge mapoinzi, bhinzi, uye chickpeas dzakarongedzwa ne fiber. Chekupedzisira, nzungu dzakadai semarimondi uye walnuts dzinogona kuve inonakidza uye fiber-yakapfuma snack sarudzo.
Mienzaniso yezvokwadi yechisikigo diberary fiberSanganisira zvikafu zvakadai semiriwo, zviyo zvese, michero, mapepa, zviyo zvakaruka, uye hupfu. Aya mafambi anofungidzirwa kuti "akasimba" nekuti haana kubviswa kubva pakudya. Zvikafu zvine aya mafambi akaratidzwa kuti ubatsirwe, uye vagadziri havafanire kuratidza kuti vane mibairo inobatsira pautano hwevanhu.
Kuwedzera kune zvakasikwa zvekudya zvekudya,Iyo FDA inoziva inotevera yakatevera kana yakanyorwa ekugadzira kabhodhi kabhadharo seyekudya fibers:
Beta-Glucan
Slux fiber
Lycris Shells
Cellulose
Guar Gamu
Pectin
Mhashu ban gum
Hydroxyprupylmethylcellose
Uye zvakare, FDA inozivisa inotevera isiri-yekugeza carbohydrate seyekudya fiber:
Yakasanganiswa chirimwa cell Wall fiber (senge shuga shuwa fiber uye apuro fiber)
ArabinoxyLan
Alginate
Inulin uye Inulin-mhando Kufarira
High Amylose (Rs2)
Galacto-Oligosacherarides
Polydextrose
Kurwisa kultodextrin / dextrin
Kuyambuka-yakabatanidzwa phosphorylated Rs4
Glucompan
Gum Arabic
Mazano Anoshanda Ekuwedzera Fiber Intake:Kuwedzera kudya kwatinoita fiber kunogona kuitwa kuburikidza nehurongwa hunoshanda hunoenderana nyore nyore kuita kwedu kwemazuva ese. Kuronga kwekudya inzira inoshanda inosanganisira kusanzwisisika kwekusanganisira zvechikafu-zvipfuyo zvekudya mukudya kwedu. Nekubatanidza akasiyana emichero, miriwo, uye zviyero zvizere muchirongwa chedu chekudya, isu tinogona kushanda nesimba kuti tikunde fiber yedu yekudya. Chimwe zano rinobatsira rinobatsira rekushandurwa, kwatinogona kuwedzera fiber-pfuma zvinongedzo kune zvatinorasikirwa nemidziyo yedu yatinofarira. Semuenzaniso, kuwedzera mapopu kana bhinzi kune soups kana saladi vanogona kuwedzera zvakanyanya fiber yavo. Kusarudza shanduro dzese-dzezviyo dzezvigadzirwa sechingwa, pasita, uye zviyo zvakakoshawo zvive izvo zvine mwero wakawanda uchienzaniswa nemakororo ekunatswa. Pamusoro pezvo, kusarudza hutano hwokudya senge mbichana miriwo, trail musanganiswa, kana michero yakazara inogona kupa zvakanyanyisa kuenda kune edu ezuva nezuva fiber zvinangwa zvezuva nezuva.
Matambudziko Angangoita Nemhinduro:Paunenge uchiwedzera kudya kwedu kwemuti wekudya kunobatsira kwazvo, panogona kunge paine zvimwe zvinonetsa zvinogona kutadzisa kufambira mberi kwedu. Chimwe chezvipingamupinyi izvi zviratidzo zvekuda uye nzwisiso yekukanganisa iyo fiber-pfuma yezvikafu zviri bland kana kusavimbika. Kuti tikunde dambudziko iri, tinogona kuongorora nzira dzakasiyana siyana dzekubira, zvinonhuwira, uye miriwo kuti tisimudzire zvinwiwa zvezvikafu zvepfuma. Nekuedza nemapato akasiyana uye kuwana nzira dzinonakidza dzekubatanidza fiber mune zvikafu zvedu, tinogona kuita kuti maitiro awedzere kunyengerera uye anonaka.
Rimwe dambudziko iro vamwe vanhu vangasangana navo pavanenge vachiedza kuwedzera yavo fiber kudya kwekudya kwekugaya. Zviratidzo zvakadai sekurova, gasi, kana kuunganidzwa kunogona kuitika. Kiyi yekugadzirisa nyaya idzi ndeyekuti zvishoma nezvishoma inowedzera fiber fiber yekudya uye ive nechokwadi chakakwana hydration nekunwa mvura yakawanda. AIDS AIDS mune yekugaya maitiro uye inobatsira kudzivirira kuputika. Kuita zviitiko zvekunyama kazhinji kunogona kubatsira kubatsira mukuchengetedza nguva dzose. Nekutanga nekuwedzera kudiki kwe fiber uye zvishoma nezvishoma kuri kuwedzera nekufamba kwenguva, miviri yedu inogona kuenderana neyekutanga fiber intake, kuderedza mukana wekudya kwekugaya.
Mareferensi:
Slivvin JL. Chinzvimbo cheAmerican Dietetic Association: Hutano Zvazvinoreva zveDietary Fiber. J mangwanani ASSOC. 2008. Aug; 108 (12): 1716-31. Doi: 10.1016 / J.jada.2008.09.014. PMID: 19027403.
Us Dhipatimendi reUS Zvekurima, Sangano rekutsvagisa rekutsvagisa. (2020). Natrient Nutrient Database yeRunyorwa Revhitiko Kusunungurwa. Kudzoserwa kubva ku https://fdc.nal.usda.gov/
Chaizvoizvo, S.-, Hooshmand, S., Sadat, RL, Payton, Ini, Brummel-Smith, K., BH (2012). Mazuva ese Apple inopesana nePlum Yakaomeswa Plum: Impact pane ColiovasCular Chirwere Njodzi Zvinhu Mune Vakadzi Postmenopausal. Chinyorwa cheChikoro cheChikafu Chekudya uye Chikafu, 112 (8), 1158-1168. Doi: 10.1016 / j.jA.2012.04.020. PMID: 22709704.
9. Mhedziso:
Ichi chinyorwa cheTheis chakanyatsoongorora kukosha kwekudya kwemuti wekudya mukuchengetedza mararamiro ane hutano, kugadzirisa uremu, kudzivirira chirwere chisingaperi, uye kusimudzira hutano hwese.
Kunzwisisa kukosha kwekudya kwemuti kunogona kubatsira kuzivisa vanhu hutano hwepamoyo uye matanho anovandudza hutano uye kuderedza mutoro wechirwere chisingaperi. Kuwedzera kutsvagisa kunodiwa kuongorora nzira dzakasarudzika neiyo yekudya iyo fiber ine hutano hwaro hwehutano. Pamusoro pezvo, nzira dzinoziva dzinovandudza chikafu chekudya chikafu, kunyanya muhuwandu hwekushandisa zvakaderera, chinofanira kunge chiri chekutarisa kwekuferefetwa kwemangwana.
Mukupedzisa, humbowo hwunoratidzwa munyaya ino yeThezvinyorwa hunoratidza basa rakakosha rekudya kwemuti wekudya mukusimudzira dzakasiyana siyana hutano hwehutano hwevanhu. Kubva pakudya hutano hwekudzivirira chirwere chirwere uye kurema uremu, mabhenefiti ekudya fiber ari akakura. Nekubatanidza chikafu-chakapfuma-chakapfuma zvekudya uye kusangana neyekukurudzirwa fiber Fiber Fiber, vanhu vanogona kubatsira zvakanyanya mukuvimbika kwavo zvakanaka uye nekuwedzera hupenyu hwavo.
Kutumira Nguva: Nov-23-2023
