Fibhesi yekurema kwekurema - kuitora sei?

Vose vanodya noutano vanokurudzira kuti vanhu vanorasikirwa nehutano vanodya zvokudya zvakagadzirwa-fiber, asi nhasi zvinodhaka zvekudya zvinowanikwa zviri pachena. Ngationei zvingakwanisa kubatsira kana kukuvadza.

Sei selolulose yekureruka kwekurema?

Iyo makemikari ye cellulose yakasiyana kwazvo: ine cellulose, inulin, pectin, oligosaccharides. Mukuwedzera, kurwara kwakanyanya kwemafuta kunenge kusina kudyiwa mumuviri, zvose pamwe chete zvinogadzirisa zvakakosha.

1. Fiber inonyanya kugadziriswa kwepasi kuitira kukura nekuberekazve mabhakitiriya anogara mudumbu. Kazhinji microflora inobatsira kunyora mavitamini, inobatanidzwa mukuchengetedza utachiona uye inobatsira kudya.
2. Kushandiswa kwefibre yekurema kwekureruka kunowanikwawo mukuti kupinda mumagadzirirwo emagetsi, inowedzera muhukuru uye inozadza mudumbu, nokudaro zvichideredza kunzwa kwenzara. Nokudaro, kushandiswa kwemafuta ekudya zvakanyanya kunobatsira kudzivirira kudya uye kuderedza kuwanda kwemashandiro.
3. Fibhi rinonyatsochenesa matumbo, rinobvisa pairi kwete kwete chete zvinodhaka, asiwo mafuta, zvichiita kuti kuve nekusimudzira kwehuwandu hwecholesterol.

Fibhesi yekurema kwekurema - kuitora sei?

Ichi chigadzirwa hachikwanisi kudyiwa zvisingaverengeki, nokuti zvinogona kukonzera kuwedzera kwegastritis, kuputika, flatulence uye chirwere. Nokudaro, usati waisa hutachiona hwakawanda muzvokudya, unofanirwa kudzidza kudzidza kutora fiber kuti uwedzere kurasikirwa. Zvinotendwa kuti nezuva rimwe munhu mukuru anofanira kudya anenge magiramu makumi matatu emafuta akachena, kunze kwekuti pane kushaya kwekudya kwezvokudya zvake izvo zvakapfuma muhutano hwakawanda (miriwo, michero, michero, michero yakaomeswa, michero). Davi kana fiber nenzira yehupfu inogona kuwedzerwa kune soups, salads, yoghurts yepanyama, zvidzidzo zvechipiri, zviyo uye kunyange kubika kubika. Izvi zvinobatsira kuita kuti chikafu chiwedzere kuva neutano uye panguva imwechete kuderedza koriori zvayo.

Vanhu vazhinji vanosarudza kudya cellulose nemafuta e-low fat kana kushambidza nemvura, saka mubvunzo unomuka kuti unwe sei fiber yekurema. Inokurudzirwa kuwedzera pepuni ye bran kana fibiti kune girasi rekufir kana mvura. Vaya vanotora fiber, zvinodawo kupa mutumbi uwandu hunokwana hwemvura, kuitira kuti zvipembenene zvakanyanya zvekudya zvigone kuzvidzora panguva yekudya.

Saka, takaona kuti zvinobatsira sei kudya fiber kuti ureruke, asi unofanira kuziva kuti ungasarudza sei. Kana iwe uchida kushambidza fiber, wozvitenga mufomu yeupfu. Kazhinji, mbeu dzakasiyana-siyana nemishonga zvinowanikwa kune zvakanyanya kudya, zvinoita kuti fiber iwedzere kubatsira. Iko yakawanda ye fiber inowanika mubazi. Chikamu chebhanhire iwe unogona kutora chinotyisa kana chimwe chezvokudya. Mune fiber yakawanda inowanikwa muchingwa, asi zvakakosha kusarudza zvingwa zvakatenderera zvinoshandiswa nehuturu hwezviyo, sezvo dzine zvinyanya kudya zvakanyanya fiber. Zvimwe zvingwa zvine shuga, hupfu hwegorosi, saka dzinofanana nechingwa, uye hadzina fiber yakawanda, saka usati wazvitenga zviri nani kuziva zvakaitwa.

Nezvose zvinobatsira zve fiber, usakanganwa kuti kusiyana nemiriwo, michero nemafuta, ine zvishoma mavitamini , minerals uye zvimwe zvinovaka muviri. Kunyange kana muumbi wacho achiwedzera fiber ne vitamine, ivo vachabva vakawedzera zvakanyanya kudarika kubva mumagetsi. Iwe unogona chete kuwedzera kudya kwako ne cellulose, asi usaishandisa zvisina kunaka.