Zvokudya zvakapfuma mune fiber

Hazvina kukodzera dambudziko, tichifungidzira kuti chitarisiko chedu chinoenderana nezvinoitika mukati memuviri wedu. Haisi kungova kilogram dzakawedzerwa dzakasarudzwa pamusana pekushaya zvokudya zvinovaka muviri, asiwo pane ganda, bvudzi nemisungo. Kunyanya, zvose izvi zviratidzo zvinokanganisa chirwere chekudya. Kugadzirisa hukama muhutachiviri hwedu hwemimba huchabatsira zvikafu zvakagadzirwa mu fiber.

Ko fiber inoshanda sei?

Fibhi inowanikwa muzvokudya zvekurima: miriwo, michero, maruva, zviyo, nuts. Izwi iro pacharo rinoreva chikamu chechigadzirwa chemichero chakanyanyiswa kubva mumuviri pasina kudya. Fibibhi kana kuti fiber fiber inoshanda sechipangoni. Iyo inokura kubva mumvura uye iyo inotora zvakasiyana-siyana zvinokuvadza (zvinoviriswa) zvebasa rinokosha kubva pamadziro emudumbu nemukumbo. Zvakakosha kudya mvura yakawandisa (2l pazuva), zvisinei, haigoni kuzvidzora uye kuvimbiswa kuchaitika. Kushandisa michero yakawanda mumiti yezvinomera, pamwe nekudya kwemazuva ose, kunotiponesa kubva kune zvinetso zvemakumbo, indigestion, kuvimbiswa, pamwe nekubva kune atherosclerosis, chirwere cheshuga nemaronda emwoyo. Mushure mezvose, fiber haibatsiri chete kugadzira kudya kwakanyanya, inosunga mafuta acid, inoderedza huwandu hwe shuga uye cholesterol muropa, uye izvi zvakakomba.

Funga nezvezvinyorwa zvezvokudya zvine fiber:

1. Miti yakabikwa inobatanidza inonakidza uye inobatsira. Nhoroondo yakachengetedza yekuchengetedza cellulose muzvakaburikiti isapispberry nemakwenzi ebhitakiti. Kudya girazi re raspberries pazuva, iwe uchazvipa iwe kwete kwete fiber chete, asiwo zvinodhaka zvinokonzera hutachiona uye hunodzivirira kurwisa SARS neArd dzakasiyana.
2. Nyemba . Lentils uye nyemba dzakaoma zvinogadzirwa uye zvinobatsira, zvinopedza izvo, iwe hauzove nechido chekunyunyuta pamusoro pekutsva nenzara mushure mekushandisa kwezvinhu zvakagadzirwa mune zvakanyanya fiber. Sarudza zvingwa uye saladi kubva kuhairi yakagadzirwa uye lentils.
3. Miti nemichero . Vatakuri vezvokudya zvefabheti mapeari, maapuro, peaches, mabhanana. Uye nezvemiriwo, mazai machena, maBrussels anobuda, broccoli, asperagus, karoti ndivo vatungamiri pano.
4. Nuts . Amamondi, makanda, marangi anokosha kuwedzera kune kudya kwezuva nezuva. Haisi chete zvinovaka muviri, asiwo inobatsira mafuta e-polyunsaturated, micro-macro uye zvinhu uye fiber. Vawedzere kune pariji yekusangwanani.
5. Kasha - kunyanya kubva kune oat uye gorosi bran.
6. Yese gorosi chingwa ne pasta . Chinhu chinonyanya kukosha chinobva muupfu we rye, inogadzirisa uye inoita kuti intestinal peristalsis iite.
7. Zvibereko zvakakangwa - maruva emichero , apricots akaomeswa, mazambiringa akaomeswa, uyewo maonde achaita zvakanaka muboka re bran oat uye nuts.

Fibibhi yepamuviri nevana

Kubatsirwa kwezvokudya zvakazara mufibati kune vakadzi vane pamuviri nevana havafanire kutaurwa. Zvechokwadi, zvichibva pakuziva kuti kudya kwezvokudya kunovandudza basa rekudya kwekudya, zvinonzwisisika kuti panguva yekudzivirira, kana kuvhiringidzika kusingawanzozivikanwi, zvakakosha kudyira zvakanyanya fiber sezvinobvira. Uye vana kubva paudiki chaizvo kuti vazive, Ndezvipi zvinogadzirwa zvinofanira kudiwa, uye ndezvipi zvinofanira kukanganwika.

Zvinopfuura zvakakwana zvinotaurwa pamusoro pezvokudya zvinowanikwa mune fiber. Zvisinei, pasinei neizvi, chiyero chezvokudya zvekudya mune zvatinodya hazvina kukwana. Chimiro chezuva nezuva kune munhu mukuru ndeche magiramu 25 e fiber. Kushandisa tafura yedu, unogona nyore nyore kuverenga kuti ingani mafizha iwe unopedza. Tinokurudzira kuti tungirire tafura pafiriji. Saka nguva imwe neimwe ichizarura mukova kuti ubudise chimedu chekeke, somuenzaniso, hatisati tauwane pane zvatinotarisa uye tishandise kutarisa kumiti nemichero yakaomeswa. Inotapira, inobatsira uye ine fiber!