Fiber chungchang hi i zir belh leh ang u. Heng fiber chi hnih, taksa tana \angkai tak takte hi han sawi ila!

I pum pawh a vawt fo em? A nih loh leh i pum a na, i khat ang maia inhriatna i nei em? A tam zawkah chuan hei hi kan ei leh inah thil engemaw avanga lo awm a ni. Vawiin hian i harsatna tam tak chinfelna ni thei tur, taksa tan pawh a hlawkpui em em tur chungchang kan sawi dawn a ni. Chu chu fiber a ni a, Sinhala tawnga kan sawi angin "fiber" part a ni. "Fibrous foods kan ei tur a ni" tih hi kan hre vek tawh. Chuvangin vawiinah hian he fiber hi eng nge a nih, chi hrang hrang a awm em, kan taksa tana a that dan te i en ang u.

A awlsam zawngin, he fiber hi eng nge ni?

Fiber hi thlai chaw kan ei zingah carbohydrate chi khat a ni a, mahse kan taksa hian a ei thei lo. Tunah chuan, "Digestible a nih loh chuan engvangin nge i ei ang?" Dik tak chuan he indigestibility hi hetah hian a pawimawh ber a ni.

Kan intestine hi pipe angin han ngaihtuah teh. Fiber hian sponge angin a thawk a, pipe a tifai thin. Kan chaw ei dan (digestive system) a kal lai hian thil duh loh te chu a paih chhuak a, a hnawtchhuak thin. Chuvang chuan fiber hi constipation ang chi thil atan a tha an ti. Mahse chu chauh chu fiber hlawkna a ni lo.

Fiber hi chi hnih lian tak a awm a.

1. Fiber a hmin thei

2. Fiber inthiar theih loh

Heng chi hnih hi a hranin han thlir ila.

Soluble fiber hlawkna ber berte

Thinlung tana venhimna

I digestive system-ah hian he soluble fiber hian bad cholesterol (LDL cholesterol) a binding a, i taksa atangin a hruai chhuak thin. Hei hian i cholesterol level a tihhniam bakah thinlung natna i neih theihna a ti tlem bawk . A bik takin oats hi thinlung hriselna atana tha tak a ni.

Zunthlum laka invenna

Soluble fiber hian chaw ei a tikhawtlai avangin i ei tur atanga glucose (sugar) i thisenah a luh dan pawh a ti hniam bawk. Hei hian thisen sugar a sang nghal vat loh nan a veng a ni. Zunthlum i vei tawh a nih chuan he fiber chi hian i dinhmun a thunun thei bawk .

Thau tihtlem nan a pui thin

Hetiang fiber chi hi i ei hian calorie tam lutuk ei lovin rei zawk i khat zawkin i hria . Hei hian i ei tlem dawn tihna a ni a, taksa rihna hrisel tak neih a awlsam phah dawn a ni.

Insoluble Fiber hlawkna

Digestive system hrisel tak a ni

Hei hi mi tam zawkin kan hriat hlawkna chu a ni. Insoluble fiber hian stool-ah bulk a dah belh a, chu chuan intestines kaltlangin a kal awlsam phah a ni. Hei hian constipation a veng thei a ni . Constipation lama harsatna i neih chuan i chaw eiah whole-grain rice, thlai leh thei hnah te dah tel thin ang che. Hei hian hemorrhoids ang chi condition control nan a pui thei bawk.

Weight control

Soluble fiber ang bawkin insoluble fiber hian chaw ei tam lo turin a pui bawk a, i taksa rihna pawh a control thei bawk.

He prebiotic fiber hi eng nge ni?

Hei hi fiber chungchanga thil pawimawh dang a ni. A awlsam zawngin, prebiotic fiber hi fiber chi khat a ni a , kan intestine-a awm bacteria tha tak takte ei tur atan a thawk a ni .

Kan ei fiber hi a digested loh avangin kan colon-ah a kal nghal a ni. Chutah chuan kan friendly bacteria te hian he fiber hi an "ei" a, fermentation an tih process an kalpui thin. Hetiang hian kan taksa tana \angkai tak, short-chain fatty acids a siam chhuak \hin. Hengte hian kan intestines-a cells te chu a chawm a, immune system tichak turin a pui bawk.

Prebiotics tamna ei tur thenkhat chu:

• Purunvar
• Leeks a ni
• Onion a ni
• Asparagus a ni
• Banana (a bik takin a raw deuh) .

Fiber supplement chungchang pawh i zir ang u.

I fiber hi ei tur pum pui, thei, thlai, leh buhfai atanga lak a tha ber fo thin, a chhan chu chu ei tur ah chuan fiber chauh ni lovin, vitamin leh mineral ang chi nutrient dang tam tak a awm bawk.

Mahse, i ei leh in atanga fiber tam tak i hmuh harsatna i neih chuan fiber supplement i hmang thei a ni. Chungte chu powder, capsule emaw gummies emaw angin a awm thin. Chûngte chuan a tlangpuiin:

• Psyllium (Isabgol) chuan a rawn ti a.
• Inulin a ni
• Buhfai dextrin a ni
• Acacia gum a ni
• Flaxseed a ni

Ni khatah fiber engzat nge i mamawh?

Mi tam tak chuan an ei leh in atang hian nitin an mamawh fiber an hmu lo. Hriselna atana rawtna ang chuan puitling chuan ni khatah fiber gram 25-35 tal a ei tur a ni. Hetiang zat hi kum leh mipa leh hmeichhia a zirin a danglam deuh thei.

Mahse vawi khatah fiber tam tak ei tan suh. Chutianga tih chuan pum a ti na thei a, pum a ti na thei a, gas a siam thei bawk. Zawi zawiin i ei leh in ah fiber dah belh a tha ber . Tin, fiber tam tak i ei hian ni khatah tui glass 8-10 tal in thin ang che . Chutiang a nih loh chuan i constipation chu a na zual thei.