Nhanganyaya:
Kudya faibha kwave kuchiwedzera kutariswa mumakore achangopfuura nekuda kwekubatsira kwayo kwakawanda pahutano. Sezvo mararamiro emazuva ano achinyanya kufarira chikafu chinokurumidza uye chikafu chakagadziriswa, kudya kusina faibha yakakwana kwave kwakajairika. Chinyorwa chino chinoongorora kukosha kwefaibha uye chinangwa chekutarisa mubvunzo wekuti sei tichida faibha mukudya kwedu.
Chinangwa chechidzidzo ichi ndechekupa ongororo yakadzama yebasa refaibha mukuchengetedza mararamiro ane hutano uye kudzivirira zvirwere zvisingaperi. Nekuongorora tsvakiridzo iripo neuchapupu, chinyorwa chino chinotsvaga kuunza ruzivo nezvekukosha kwefaibha mukudya kwevanhu.
2. Tsanangudzo uye Mhando dzeFiber yekudya:
Tsanangudzo yeFiber yeKudya:
Faibha yekudya inoreva zvinhu zvisingagayike zvechikafu chezvirimwa, izvo zvinopfuura nemudumbu zvisina kunyungudika. Iine faibha dzinonyungudika nedzisinganyungudike uye inopa mabhenefiti akasiyana-siyana ehutano nekuda kwehunhu hwayo hwakasiyana.
Mhando dzeFiber dzeDietary:
Mhando mbiri huru dzefayibha dzinonyungudika mukudya dzinosanganisira fayibha inonyungudika uye fayibha isinganyungudike. Fayibha inonyungudika inonyungudika mumvura, zvichiita chinhu chakaita sejeri mudumbu, nepo fayibha isinganyungudike isinganyungudike uye inowedzera huremu mutsvina.
Zvinobva muDietary Fiber:
Faibha yekudya inowanikwa mumichero, miriwo, zviyo zvese, nyemba, nenzungu. Manyuko akasiyana ezvekudya ane huwandu hwakasiyana uye mhando dzakasiyana dzefaibha yekudya, zvichiita kuti kudya kwakasiyana-siyana kuve kwakakosha pakudya huwandu hwakakwana.
3. Basa reDietary Fiber muUtano hweKugaya:
Kukurudzira Kufamba Kwematumbu Nguva Dzose:Kuwana fiber yakakwana mukudya kwakakosha kuti kugaya chikafu chako kurambe kuchishanda zvakanaka. Zvinoita sei izvozvo? Fibre inowedzera simba patsvina yako, zvichiita kuti ikure uye ive nyore kupfuura nemuura. Nemamwe mashoko, inoita kuti tsvina yako ibude zvakanaka pasina dambudziko.
Kudzivirira uye Kuderedza Kuzvimba:Hapana anofarira kunzwa akachengeteka, uye ndipo panobatsirwa nefiber yekudya. Tsvagiridzo inoratidza kuti kusawana fiber yakakwana mukudya kwako kunogona kuita kuti uve nedambudziko rekushaya chikafu. Asi usatya! Nekuwedzera kudya kwako fiber, unogona kubatsira kuderedza zviratidzo zvekusagadzikana kwepamuviri uye kuita kuti zvinhu zvifambe zvakare. Saka, yeuka kudya chikafu chine fiber yakawanda kuti zvinhu zvirambe zvichifamba zvakanaka.
Kuchengetedza Utano Hwematumbu:Heino chokwadi chinonakidza: faibha yekudya inoshanda segamba guru re microbiota yemudumbu mako. Unoona, inoshanda se prebiotic, zvichireva kuti inopa chikafu kune mabhakitiriya ane hushamwari anogara mudumbu mako. Uye nei uchifanira kufarira mabhakitiriya aya? Nekuti anoita basa guru muhutano hwako hwese. Anobatsira kuputsa chikafu, kugadzira zvinovaka muviri zvakakosha, kusimbisa masoja emuviri wako, uye kunyange kuvandudza mafungiro ako. Saka, nekudya faibha yakakwana, uri kupa mabhakitiriya aya anobatsira simba raanoda kuti arambe ari muchimiro chakanaka.
Kuderedza Njodzi yeZvirwere Zvakasiyana-siyana:Chirwere cheDiverticular, chinosanganisira kuumbwa kwemapaketi mumadziro emudumbu, hachinakidze zvachose. Asi fungidzira here? Kudya zvine fiber yakawanda kunogona kubatsira zvakare. Ongororo dzakaratidza kuti vanhu vanodya fiber yakawanda vane mukana wakaderera wekuva nechirwere ichi chinonetsa. Saka, usakanganwa kuisa chikafu chine fiber yakawanda mukudya kwako kuti uchengetedze mapaketi iwayo uye kuchengetedza mudumbu wako uchifara uye uine hutano.
Mareferensi:
(1) Mozaffarian D, Hao T, Rimm EB, nevamwe. Kuchinja muKudya uye Mararamiro uye Kuwedzera Kwehuremu Kwenguva Refu muVakadzi neVarume. N Engl J Med. 2011;364(25):2392-2404. doi:10.1056/NEJMoa1014296
(2) McRorie JW Jr. Maitiro akavakirwa pauchapupu hwekuwedzera fiber uye mabhenefiti ehutano ane revo mukiriniki, chikamu 1: zvekutarisa uye maitiro ekukurudzira kurapwa kwefiber kunoshanda. Nutr Today. 2015;50(2):82-89. doi:10.1097/NT.00000000000000080
(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. Kutarisira Fiber uye Kurema Kwemuviri:
Kukurudzira Kuguta uye Kuderedza Nzara:Kuisa chikafu chine fiber yakawanda mukudya kwako kunogona kukubatsira kunzwa kugutsikana uye kuderedza mikana yekudya zvakanyanya. Zvinoshanda sei? Kana ukadya chikafu chine fiber yakawanda, chinonwisa mvura uye chinokura mudumbu mako, zvichiita kuti unzwe kuguta. Nekuda kweizvozvo, hauzosangana nematambudziko enzara anowanzo tungamira mukudya zvisina kufanira kana kunwa zvakanyanya. Saka, kana uchitsvaga kudzora huremu hwako, kuisa chikafu chine fiber yakawanda mukudya kwako kunogona kuva nzira iri nyore asi inoshanda.
Kutora Macalorie Zvinoshanda Uye Kudzora Huremu:Waizviziva here kuti fiber yekudya ine basa rekudzora kudyiwa kwemacalorie? Ndizvozvo! Paunodya fiber, inononoka kugaya uye kudyiwa kwemacronutrients, kusanganisira makabhohaidhiretsi nemafuta. Iyi nzira inobvumira muviri wako kushandisa zvinovaka muviri izvi nemazvo uye kudzivirira kukwira nekukurumidza kwemazinga eshuga muropa. Nekudzora mwero unotorwa macalorie aya, fiber yekudya inogona kubatsira mukuderedza uremu uye kutobatsira kudzivirira kufuta. Saka, funga nezve fiber semubatsiri anobatsira murwendo rwako rwekusvika pakurema kwakanaka.
Kuumbwa kweFiber yekudya uye Kuumbwa kweMuviri:Unoda kuchengetedza muviri wakatetepa here? Tsvagiridzo yakaratidza kuti kudya zvine fiber yakawanda kunobatanidzwa nehuremu hwakaderera, chiyero chemuviri (BMI), uye huwandu hwemafuta emuviri. Kuti zvive nyore, vanhu vanodya fiber yakawanda vanowanzova nemuviri une hutano. Chimwe chikonzero cheizvi chingave chekuti chikafu chine fiber yakawanda kazhinji hachina macalorie akawanda, zvichireva kuti unogona kudya chikafu chakawanda chine macalorie akaenzana. Izvi zvinogona kutungamira mukunzwa kugutsikana pasina kudya macalorie akawandisa. Saka, kana uri kuda kuva nemuviri une hutano, kuita kuti fiber ive chikamu chekudya kwako nguva dzose kungave danho rakanaka.
Mareferensi:
Slavin JL. Dietary Fiber uye Kurema kweMuviri. Zvinovaka Muviri. 2005;21(3):411-418. doi:10.1016/j.nut.2004.08.018
Ludwig DS, Pereira MA, Kroenke CH, nevamwe. Dietary Fiber, Kurema, uye Njodzi dzezvirwere zvemwoyo muVadiki Vakuru. JAMA. 1999;282(16):1539-1546. doi:10.1001/jama.282.16.1539
Pereira MA, O'Reilly EJ, Augustsson K, nevamwe. Dietary Fiber uye Njodzi yeCoronary Heart Disease: Chirongwa chekuunganidza vanhu vakawanda. Arch Intern Med. 2004;164(4):370-376. doi:10.1001/archinte.164.4.370
5. Kudzivirira Zvirwere Zvisingaperi:
Hutano hweMwoyo neMwoyo:Kana zvasvika pakuchengetedza hutano hwemwoyo yedu, fiber inobuda segamba risingazivikanwe. Zvikafu zvine fiber yakawanda, zvakaita sezviyo, michero, nemiriwo, zvakaratidzwa kuti zvinoderedza zvakanyanya njodzi yezvirwere zvemwoyo, kusanganisira chirwere chemwoyo nestroke. Zvidzidzo zvakaratidza kuti vanhu vanodya fiber yakawanda vane cholesterol yakaipa (LDL) uye triglycerides shoma uku vachiwana cholesterol yakanaka (HDL). Musanganiswa uyu une simba unobatsira kuchengetedza mafuta eropa ane hutano uye unoderedza mikana yekurwara nemoyo. Kutaura zvazviri, ongororo yakazara yezvidzidzo zvekucherechedza yakagumisa kuti pakuwedzera kwega kwega kwemagiramu manomwe mukudya fiber, njodzi yechirwere chemwoyo inoderera ne9% inoshamisa (1).
Kutarisira uye Kudzivirira Chirwere Cheshuga:Kudzora huwandu hweshuga muropa uye kubata chirwere cheshuga kunogona kukanganiswa zvakanyanya nesarudzo dzedu dzekudya, uye fiber yekudya inoita basa guru munyaya iyi. Tsvagiridzo yagara ichiratidza kuti kudya fiber yakakwana kune chekuita nekuvandudzwa kwekudzora glycemic uye kudzikira kwe insulin resistance, izvo zvinhu zvakakosha mukubata chirwere cheshuga. Pamusoro pezvo, kudya fiber yakawanda kwakabatana nekudzikira kwenjodzi yekutanga chirwere cheshuga cherudzi rwechipiri. Ongororo yakarongeka uye meta-analysis yezvidzidzo zvakawana kuti kuwedzera kwega kwega kwemagiramu gumi ekudya fiber zuva nezuva kwakaita kuti njodzi yekutanga chirwere cheshuga cherudzi rwechipiri iderere ne27%. Nekuisa chikafu chine fiber yakawanda, senge nyemba, zviyo zvese, nemiriwo, mukudya kwedu, tinogona kutora matanho ekudzivirira nekugadzirisa chirwere cheshuga.
Matambudziko Ekugaya:Kuchengetedza hurongwa hwekugaya hwakasimba kwakakosha kuti munhu ave neutano hwakanaka, uye fiber inogona kubatsira zvikuru pakushanda kwayo zvakanaka. Kudya kwakapfuma mufiber kwakawanikwa kuderedza nekudzivirira zvirwere zvakasiyana-siyana zvekugaya, zvinosanganisira chirwere chegastroesophageal reflux (GERD) uye irritable bowel syndrome (IBS). GERD, inozivikanwa neacid reflux uye chirungurira, inogona kudzorwa nekudya chikafu chine fiber chinokurudzira kufamba-famba kwemudumbu nguva dzose uye kuderedza njodzi yeacid reflux (3). Saizvozvowo, vanhu vane IBS vakataura kuti vakasununguka kubva pazviratidzo zvakaita sekuzvimba uye kuvimbiwa pavanenge vachitevera kudya kwakapfuma mufiber. Nekusarudza zviyo, michero, nemiriwo, tinogona kubatsira kuchengetedza hurongwa hwekugaya hwakasimba.
Kudzivirira Kenza yeColoral Ectopic:Gomarara remudumbu, iro riri rechitatu rinonyanya kuwanikwa pasi rose, rinogona kudzivirirwa zvishoma kuburikidza nekudya kwakasarudzwa, nekudya zvine fiber yakawanda kuchiita basa guru. Zvidzidzo zvakaratidza nguva dzose kuti kudya fiber yakawanda kunobatanidzwa nenjodzi shoma yekubatwa negomarara remudumbu. Fiber inoshanda semushonga wekuwedzera, ichibatsira kukurudzira kufamba kwemudumbu nguva dzose, kuderedza nguva yekufamba, uye kuderedza zvinhu zvinokuvadza mudumbu. Uyezve, chikafu chine fiber yakawanda chine zvinovaka muviri zvakakosha uye antioxidants zvinogona kubatsira kudzivirira kukura kwemasero ekenza mudumbu. Nekuisa pamberi kudya zviyo, nyemba, nemichero, vanhu vanogona kuderedza njodzi yavo yekenza mudumbu.
Mareferensi:
Threapleton DE, Greenwood DC, Evans CE, nevamwe. Kudya fiber uye njodzi yezvirwere zvemwoyo: ongororo yakarongeka uye meta-analysis. BMJ. 2013;347:f6879. doi:10.1136/bmj.f6879
Yao B, Fang H, Xu W, nevamwe. Kudya Fiber uye Njodzi yeRudzi rwechipiri rwechirwere cheshuga: Kuongorora Dose-Response kweZvidzidzo Zvinotarisirwa. Eur J Epidemiol. 2014;29(2):79-88. doi:10.1007/s10654-014-9875-9
Nilholm C, Larsson M, Roth B, nevamwe. Mararamiro Akabatana neGastroesophageal Reflux Disease uye Mhedziso kubva kuIntervention Trials. World J Gastrointest Pharmacol Ther. 2016;7(2):224-237. doi:10.4292/wj**.v7.i2.224
6. Mamwe Mabhenefiti Ehutano Ekudya Fiber:
Kana zvasvika pakuchengetedza mararamiro ane hutano, fiber yekudya inoratidza kuva shasha yechokwadi. Haingobatsiri chete mukuchengetedza ura hwakarongeka, asi inopawo mamwe mabhenefiti ehutano akakosha pahutano hwedu hwese.
Kudzora Shuga Muropa:Chimwe chezvakanakira zvikuru zve fiber mukudya kwedu ndiko kugona kwayo kudzora huwandu hweshuga muropa. Fiber inonyungudika, inowanikwa muzvikafu zvakaita se oats, bhari, nenyemba, inoshanda senzira yekudzivirira nekunonoka kupinza shuga muropa. Maitiro aya ekugaya anononoka anobatsira kudzivirira kukwira nekukurumidza kwehuwandu hweshuga muropa, izvo zvinonyanya kubatsira vanhu vane chirwere cheshuga kana avo vari panjodzi yekuva nechirwere ichi. Nekuisa chikafu chakapfuma mu fiber inonyungudika mukudya kwedu kwezuva nezuva, senge nyemba, nyemba, uye zviyo zvese, tinogona kudzora huwandu hweshuga muropa redu zvinobudirira uye kukurudzira hutano hwakanaka (1).
Kuderedza Cholesterol:Mukutsvaga kuchengetedza moyo une hutano, fiber yekudya inogona kuva shamwari yedu. Mhando dzakasiyana dzefiber yekudya, dzakadai sefiber inonyungudika inowanikwa muoats nebhari, dzakadzidzwa zvakanyanya kuti dzinokwanisa kuderedza mazinga eLDL cholesterol, anozivikanwa se "cholesterol" yakaipa. Fiber idzi dzinonyungudika dzinoshanda nekusunga cholesterol mudumbu uye kudzivirira kunyudzwa kwayo, zvichikonzera kudzikira kwemazinga echolesterol uye nekudaro kuderedza njodzi yezvirwere zvemwoyo. Nekudya chikafu chine fiber yakawanda sezviyo, michero, nemiriwo nguva dzose, tinogona kukurudzira hutano hwemwoyo uye kuchengetedza mazinga echolesterol ane hutano (2).
Kukurudzira Hutano Hwese:Kudya fiber yakakwana kunobatanidzwa nezvakawanda zvinobatsira pakugara zvakanaka kwedu. Chekutanga, zvidzidzo zvakaratidza kuti vanhu vanodya fiber yakakwana vanowana hope dzakanaka, zvichiita kuti vararame zvakanaka uye vachivandudza hope dzavo. Pamusoro pezvo, kudya fiber kwakabatana nekuwedzera simba, izvo zvinogona kukonzerwa nekubuda kwesimba zvishoma nezvishoma kubva muzvikafu zvine fiber, zvichipa simba rinogara riripo mukati mezuva rose. Uyezve, kudya fiber yakakwana kwakabatana nekuvandudzwa kwemanzwiro nekuda kwemigumisiro yakanaka ye fiber pahutano hwematumbu uye kugadzirwa kwe serotonin, neurotransmitter ine basa rekugadzirisa mafungiro. Nekuisa chikafu chakaringana chakapfuma fiber muzvikafu zvedu, zvakaita senzungu, mbeu, uye zviyo zvese, tinogona kusimudzira hutano hwedu hwese uye kurarama hupenyu hwakasimba (3).
Kushanda Kwemuviri Kunovandudza:Masisitimu edu ekudzivirira muviri anovimba zvakanyanya ne microbiota ine hutano mudumbu, uye fiber yekudya inoita basa guru mukuumba nekuchengetedza microbiota yakasimba mudumbu. Fiber inoshanda se prebiotic, inoshanda senzvimbo yekudya yemabhakitiriya anobatsira mudumbu. Aya mabhakitiriya anobatsira, anozivikanwawo se probiotics, anobatsira kutsigira mashandiro ekudzivirira muviri nekugadzira mamorekuru akakosha anobatsira mukudzivirira muviri kubva kuzvirwere. Kusagadzikana mu microbiota yemudumbu, kunowanzo kukonzerwa nekushaikwa kwe fiber yekudya, kunogona kukanganisa mashandiro ekudzivirira muviri uye kuwedzera mukana wekutapukirwa nezvirwere. Nekudya chikafu chakasiyana-siyana chine fiber yakawanda, senge michero, miriwo, uye zviyo zvese, tinogona kutsigira microbiota ine hutano mudumbu uye kusimbisa immune system yedu (4).
Mareferensi:
Anderson JW, Baird P, Davis RH, nevamwe. Mabhenefiti ehutano efaibha mukudya. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x
Brown L, Rosner B, Willett WW, Sacks FM. Migumisiro yekuderedza cholesterol ye fiber mukudya: kuongorora kwakadzama. Am 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 zvine chekuita nekudya zvinovaka muviri zvakasiyana. J Sleep Res. 2014;23(1):22-34. doi:10.1111/jsr.12084
Vatanen T, Kostic AD, d'Hennezel E, nevamwe. Kusiyana kweMicrobiome LPS Immunogenicity Kunobatsira paAutoimmune muVanhu. Cell. 2016;165(6):842-853. doi:10.1016/j.cell.2016.04.007
7. Kudya Fiber Kunokurudzirwa Zuva Nezuva:
Nhungamiro Dzese:Mitemo yekudya yenyika nepasi rose inopa mazano ekudya fiber zuva nezuva, izvo zvinosiyana zvichienderana nezera, murume kana mukadzi, uye nhanho yehupenyu. Mitemo iyi inokosha pakunzwisisa kukosha kwekuisa fiber mukudya kwedu kwezuva nezuva.
Zvinokurudzirwa Nezera:
Vana, vechidiki, vakuru, nevakuru vane zvinodiwa zvakasiyana zve fiber mukudya kwavo. Zvakakosha kugadzirisa kudya kwedu fiber zvichienderana nezera redu kuti tive nehutano hwakanaka uye kugara zvakanaka. Pano, tichaongorora mazano chaiwo eboka rega rega rezera.
Vana:Vana vane makore 1 kusvika ku3 vanoda magiramu angangoita 19 efaibha pazuva, nepo vana vane makore 4 kusvika ku8 vachida zvishoma pa25 magiramu pazuva. Kune vana vane makore 9 kusvika ku13, kudya kunokurudzirwa pazuva i26 magiramu kuvakomana uye 22 magiramu kuvasikana. Kuwedzera kudya faibha kuvana kunogona kuwanikwa nekuisa zviyo, michero, nemiriwo mukudya kwavo. Zvekudya zvemazuva ano zvakaita semaapuro, makarotsi, uye macrackers ezviyo zvakawanda zvinogona kuva manyuko akanaka efaibha kuvana.
Vechidiki:Vechidiki vane makore ari pakati pe14 ne18 vanoda fiber yakawanda zvishoma. Vakomana vari muboka iri rezera vanofanira kuvavarira kudya magiramu makumi matatu nemasere efiber pazuva, ukuwo vasikana vachida magiramu makumi maviri nematanhatu. Kukurudzira vechidiki kudya chikafu chine fiber yakawanda sechingwa chegorosi rose, oatmeal, nyemba, uye michero nemiriwo yakasiyana-siyana zvinogona kubatsira kusangana nezvinodiwa zvavo zve fiber.
Vakuru:Zvinokurudzirwa kuti vanhu vakuru vadye fiber mukudya kwavo zvinosvika magiramu makumi maviri nemashanu kuvakadzi uye magiramu makumi matatu nemasere kuvarume. Vakuru vanogona kushandisa fiber mukudya kwavo nekusarudza chingwa chezviyo, mupunga webrown, quinoa, bhinzi, nyemba, uye michero nemiriwo yakawanda mitsva. Smoothies dzakagadzirwa nemiriwo michero, nzungu, nembeu dzinogonawo kuva nzira inonaka uye iri nyore yekuwedzera fiber mukudya kwezuva nezuva.
Vakuru vakuru:Sezvatinokura, zvinodiwa zvedu zvefayibha zvinochinja. Vakuru vane makore anopfuura makumi mashanu vanofanira kuvavarira kuwana magiramu makumi maviri nerimwe efayibha kuvakadzi uye magiramu makumi matatu kuvarume. Zvikafu zvine fayibha yakawanda zvakaita se bran cereal, prunes, flaxseeds, uye avocado zvinogona kubatsira vakwegura kusangana nezvinodiwa zvavo zvefayibha.
Zvakakosha kuziva kuti mazano aya ndiwo marongero akajairika uye zvinodiwa nemunhu zvinogona kusiyana zvichienderana nemamiriro ezvinhu ehutano nemamiriro emunhu. Kubvunza nyanzvi yehutano kana nyanzvi yezvekudya yakanyoreswa kunogona kupa mazano anoenderana nezvinodiwa nemunhu uye zvinangwa zvake.
Mareferensi:
GBD 2017 Vanoshanda Pamwe Chete Pakudya. Mhedzisiro yehutano yenjodzi dzekudya munyika 195, 1990–2017: ongororo yakarongeka yeGlobal Burden of Disease Study 2017. The Lancet, Vhoriyamu 393, Chinyorwa 10184, 1958 - 1972.
USDA. (nd). Dietary Fiber. Yakatorwa kubva ku https://www.nal.usda.gov/fnic/dietary-fiber
8. Kuwedzera Fiber Yekudya Mukudya:
Kusarudza Chikafu Chine Fiber:Kusanganisira chikafu chakapfuma mufiber mukudya kwedu kwezuva nezuva kwakakosha pakuchengetedza hutano hwakanaka. Nerombo rakanaka, kune zvakawanda zvekusarudza kubva. Michero yakaita semaapuro, mapeya, nemabheri haisi inonaka chete asiwo ine fiber yakawanda. Muriwo wakaita sebroccoli, makarotsi, nesipinachi unopawo fiber yakawanda. Kana zvasvika kune zviyo, kusarudza zviyo zvakakwana sequinoa, oats, uye mupunga webrown inzira yakanaka yekuwedzera kudya kwedu fiber. Nyemba dzakadai se lentils, nyemba, uye chickpeas dzakazarawo nefiber. Chekupedzisira, nzungu dzakadai sealmonds newalnuts dzinogona kuva sarudzo inonakidza uye ine fiber yakawanda.
Mienzaniso yefayibha yekudya yechisikigozvinosanganisira zvekudya zvakaita semiriwo, zviyo zvese, michero, bran, zviyo zvakakangwa, uye hupfu. Utachiona uhwu hunoonekwa se "hwakakwana" nekuti hahubviswi muchikafu. Zvikafu zvine utachiona uhwu zvakaratidzwa kuti zvinobatsira, uye vagadziri havafanirwe kuratidza kuti zvine zvazvinobatsira pahutano hwevanhu.
Pamusoro pezvinhu zvakasikwa zvinopa chikafu,FDA inoziva zvinotevera makabhohaidhiretsi asingagayike kana kuti akagadzirwa semafiber ekudya:
Beta-glucan
Faibha inonyunguduka
Magoko eLycoris
Serosi
Guar chingamu
Pectin
Chingamu chebhinzi chemhashu
Hydroxypropylmethylcellulose
Pamusoro pezvo, FDA inoronga makabhohaidhiretsi asingagayike anotevera sefayibha yekudya:
Mixed plant cell wall fibers (senge shuga ne apple fiber)
Arabinoxylan
Alginate
Inulin uye fructans dzerudzi rwe inulin
Amylose yakakwira (RS2)
Galacto-oligosaccharides
Polydextrose
Haipindi maltodextrin/dextrin
RS4 ine phosphorylated yakasanganiswa
Glucomannan
Chirabhu cheGum
Mazano Anoshanda Ekuwedzera Kudya Fiber:Kuwedzera kudya kwedu fiber kunogona kuitwa kuburikidza nemazano anoshanda anokodzera zviri nyore mumaitiro edu ezuva nezuva. Kuronga kudya inzira inoshanda inosanganisira kuisa chikafu chine fiber yakawanda mukudya kwedu nemaune. Nekuisa michero yakasiyana-siyana, miriwo, uye zviyo zvakakwana muzvirongwa zvedu zvekudya, tinogona kuwedzera kudya kwedu fiber zviri nyore. Imwe nzira inobatsira ndeyekugadzirisa mabikirwo, kwatinogona kuwedzera zvinhu zvine fiber yakawanda mundiro dzatinofarira. Semuenzaniso, kuwedzera lentils kana bhinzi mumasobho kana masaladhi kunogona kuwedzera zvakanyanya fiber yavo. Kusarudza mhando dzezviyo zvakakwana zvezvigadzirwa zvakaita sechingwa, pasta, uye cereal kwakakoshawo sezvo izvi zvine fiber yakawanda zvichienzaniswa nezviyo zvakacheneswa. Pamusoro pezvo, kusarudza zvekudya zvine hutano senge miriwo mbishi, musanganiswa wenzira, kana michero yakazara kunogona kubatsira zvakanyanya mukuzadzisa zvinangwa zvedu zvezuva nezuva zve fiber.
Matambudziko Anogona Kuitika uye Mhinduro:Kunyange zvazvo kuwedzera kudya kwedu fiber muzvokudya zvichibatsira zvikuru, panogona kuva nematambudziko anogona kukanganisa kufambira mberi kwedu. Rimwe rematambudziko aya inyaya yekusarudza kuravira uye pfungwa isiriyo yekuti chikafu chine fiber chakapfuma hachina kunaka kana kuti hachina kunaka. Kuti tikunde dambudziko iri, tinogona kutsvaga nzira dzakasiyana-siyana dzekubika, zvinonhuwira, uye miriwo kuti tiwedzere kunaka kwechikafu chine fiber. Nekuyedza mabikirwo akasiyana uye kuwana nzira dzinonakidza dzekuwedzera fiber mukudya kwedu, tinogona kuita kuti maitiro acho ave anokwezva uye anonaka.
Rimwe dambudziko ringasangana nevamwe vanhu pavanenge vachiedza kuwedzera kudya kwavo fiber nderekusagadzikana mukugaya. Zviratidzo zvakaita sekuzvimba, gasi, kana kuvimbiwa zvinogona kuitika. Chinhu chikuru chekugadzirisa matambudziko aya kuwedzera kudya kwefiber zvishoma nezvishoma uye kuona kuti mvura yakakwana inoyerera nekunwa mvura yakawanda. Mvura inobatsira mukugaya uye inobatsira kudzivirira kuvimbiwa. Kuita maekisesaizi emuviri nguva dzose kunogonawo kubatsira mukuchengetedza kufamba-famba kwedumbu nguva dzose. Nekutanga nekuwedzera fiber zvishoma nezvishoma uye kuwedzera zvishoma nezvishoma nekufamba kwenguva, miviri yedu inogona kuchinjika kukudya kwakawanda kwefiber, zvichideredza mukana wekusagadzikana mukugaya.
Mareferensi:
Slavin JL. Chinzvimbo cheAmerican Dietetic Association: Zvinokonzera hutano hwe fiber mukudya. J Am Diet Assoc. 2008. Dec;108(12):1716-31. doi: 10.1016/j.jada.2008.09.014. PMID: 19027403.
Dhipatimendi reKurima reUS, Agricultural Research Service. (2020). National Nutrient Database for Standard Reference Legacy Release. Yakatorwa kubva ku https://fdc.nal.usda.gov/
Chai, S.-C., Hooshmand, S., Saadat, RL, Payton, ME, Brummel-Smith, K., Arjmandi, BH (2012). Maapuro ezuva nezuva kana akaomeswa plum: kukanganisa njodzi dzezvirwere zvemwoyo muvakadzi vapedza kuenda kumwedzi. Journal of the Academy of Nutrition and Dietetics, 112(8), 1158-1168. doi: 10.1016/j.jand.2012.04.020. PMID: 22709704.
9. Mhedziso:
Chinyorwa chino chaongorora kukosha kwefayibha mukuchengetedza mararamiro ane hutano, kudzora huremu, kudzivirira zvirwere zvisingaperi, uye kukurudzira hutano hwese.
Kunzwisisa kukosha kwefaibha mukudya kunogona kubatsira pakuvandudza mitemo yehutano hweveruzhinji nezvirongwa zvine chekuita nekuvandudza kudya kunovaka muviri uye kuderedza mutoro wezvirwere zvisingaperi. Tsvagiridzo yakawanda inodiwa kuti tiongorore nzira dzakananga dzinoshandiswa nefaibha mukudya kuti ibatsire hutano hwakasiyana-siyana. Pamusoro pezvo, kuona nzira dzekuvandudza kudya faibha mukudya, kunyanya muvanhu vane kudya kushoma, kunofanira kunge kuri chinangwa chekuferefeta mune ramangwana.
Mukupedzisa, humbowo huri muchinyorwa chino hunoratidza basa guru refayibha mukusimudzira hutano hwevanhu. Kubva pahutano hwekugaya kusvika pakudzivirira zvirwere zvisingaperi uye kudzora huremu, mabhenefiti efayibha ekudya akakosha. Nekuisa chikafu chine fayibha yakawanda mukudya kwedu uye kugutsa zvinodiwa zuva nezuva zvefayibha, vanhu vanogona kubatsira zvakanyanya muhutano hwavo hwese uye kusimudzira hupenyu hwavo.
Nguva yekutumira: Mbudzi-23-2023
