Unowanzovawo nedumbu rakaoma here? Kana kuti une dambudziko remudumbu, kunzwa sekunge wakaguta? Kazhinji, izvi zvinokonzerwa nechimwe chinhu chiri muchikafu chatinodya. Nhasi tichataura nezvechimwe chinhu chinogona kugadzirisa matambudziko ako mazhinji, uye chinobatsirawo muviri. Ndiyo fiber, kana kuti sezvatinoti muchiSinhala, chikamu che "fiber". Tose takanzwa kuti "tinofanira kudya chikafu chine fiber". Saka nhasi, ngationei kuti fiber iyi chii, pane mhando dzayo here, uye kuti inobatsira sei miviri yedu.
Zvichitaurwa zviri nyore, chii chinonzi fiber iyi?
Fiber rudzi rwemakabhohaidhiretsi anowanikwa muzvikafu zvatinodya, asi miviri yedu haigone kuigaya. Iye zvino ungave uchifunga kuti, "Kana isingagayike, saka sei tichiidya?" Kutaura zvazviri, kusagayike uku ndiko kwakakosha pano.
Funga nezvematumbu edu sepombi. Fiber inoshanda sechipanji chinochenesa pombi. Painofamba nemudumbu medu, inobatsira kubvisa zvinhu zvisingadiwi uye kuzviburitsa. Ndosaka fibre ichinzi inobatsira zvinhu zvakaita sekuzvimbirwa. Asi handiyo yega bhenefiti yefibre.
Kune mhando mbiri huru dzefaibha.
1. Fiber Inonyunguduka
2. Fiber Isina Kunyungudika
Ngatitarisei mhando mbiri idzi zvakasiyana.
| Rudzi rwefayibha | Mashandiro azvinoita | Mabhenefiti atinowana | Izvi ndizvo zvekudya |
|---|---|---|---|
| Fiber Inonyunguduka | Inoumba jeli kana ikasanganiswa nemvura, izvo zvinononotsa kugaya. | Inodzora huwandu hweshuga muropa (yakanakira chirwere cheshuga). Inoderedza cholesterol yakaipa (LDL). Inobatsira mukuderedza uremu. | Oats, bhinzi, nyemba, pizi, maapuro, mablueberries, makarotsi, bhari. |
| Fiber Isina Kunyungudika | Hainyungudike mumvura. Inowedzera kuwanda kwetsvina, zvichiita kuti zvive nyore kuipfuura nemumatumbu. | Zvinodzivirira kuvimbiwa uye zvinochengetedza hurongwa hwekugaya chikafu hune hutano. | Mupunga wakatsvukira, chingwa chezviyo, matehwe nembeu dzemiriwo nemichero, uye miriwo yemashizha yakaita sekare nesipinachi. |
Mabhenefiti makuru e soluble fiber
Dziviriro yemwoyo
Mudumbu mako, faibha iyi inonyungudika inosunga cholesterol yakaipa (LDL cholesterol) yoiburitsa mumuviri wako. Izvi zvinobatsira kuderedza cholesterol yako uye kuderedza njodzi yako yezvirwere zvemwoyo . Maoat, kunyanya, chikafu chine hutano pamoyo.
Dziviriro kubva kuchirwere cheshuga
Sezvo faibha inonyungudika ichinonotsa kugaya chikafu, inoderedzawo mwero weglucose (shuga) inobva muchikafu chaunodya inopinda muropa rako. Izvi zvinodzivirira kukwira kamwe kamwe kweshuga muropa. Kana uchitova nechirwere cheshuga, rudzi urwu rwefaibha runogonawo kukubatsira kudzora mamiriro ako ezvinhu .
Inobatsira kuderedza uremu
Kana ukadya rudzi urwu rwefaibha, unonzwa wakaguta kwenguva yakareba usingadyi macalorie akawandisa. Izvi zvinoreva kuti uchadya zvishoma uye zvichava nyore kuchengetedza huremu hwakanaka.
Mabhenefiti eFiber Isina Kunyungudika
Sisitimu yekugaya chikafu ine hutano
Izvi ndizvo zvakanakira vazhinji vedu zvatinoziva. Faibha isinganyunguduke inowedzera huremu mutsvina, zvichiita kuti zvive nyore kupfuura nemumatumbu. Izvi zvinogona kubatsira kudzivirira kuvimbiwa . Kana uine matambudziko ekuvimbiwa, ita tsika yekudya mupunga wezviyo zvese, miriwo, nemakanda emichero. Izvi zvinogonawo kubatsira kudzora zvirwere zvakaita sehemorrhoids.
Kudzora huremu
Kufanana nefaibha inonyungudika, faibha isinganyungudike inokubatsirawo kunzwa wakaguta, izvo zvinokubatsira kusadya kakawanda uye zvinokubatsira kudzora huremu hwako.
Yeuka, pese pazvinogoneka, idya michero ine ganda rayo. Ganda racho rine faibha yakawanda. Uyewo, idya chingwa chegorosi rose panzvimbo pechingwa chichena uye mupunga webrown nebran panzvimbo pemupunga muchena.
Chii chinonzi prebiotic fiber iyi?
Ichi chimwe chinhu chakakosha nezvefayibha. Zvichitaurwa zviri nyore, fayibha inonzi prebiotic imhando yefayibha inoshanda sechikafu chebhakitiriya rakanaka rinogara mudumbu redu .
Sezvo faibha yatinodya isingagayiwe, inoenda zvakananga muura hwedu. Ikoko, mabhakitiriya edu ane hushamwari "anodya" faibha iyi uye anoita maitiro anonzi fermentation. Maitiro aya anogadzira ma "short-chain fatty acids" anobatsira muviri wedu. Aya anodyisa masero ari muura hwedu uye anobatsira kusimbisa masoja emuviri.
Zvimwe zvekudya zvakapfuma mu prebiotics ndezvi:
- Garlic
- Maorikisi
- Hanyanisi
- Asparagus
- Mabhanana (kunyanya mbishi zvishoma)
Ngatidzidzeiwo nezve fiber supplements.
Zvakanakisisa nguva dzose kuwana fiber yako kubva muzvikafu zvakaita semichero, miriwo, nezviyo, nekuti chikafu ichocho hachina fiber chete, asiwo zvimwe zvinovaka muviri zvakaita semavhitamini nemaminerari.
Zvisinei, kana uchinetseka kuwana fiber yakakwana kubva mukudya kwako, unogona kushandisa fiber supplements. Izvi zvinouya muupfu, makapisiri, kana gummies. Izvi zvinowanzova ne:
- Psyllium (Isabgol)
- Inulin
- Dextrin yegorosi
- Chingamu cheAcacia
- Mbeu yeflakisi
Zvakakosha: Kana uri kufunga kutanga mushonga we fiber nekuda kwechikonzero chipi zvacho, zvakakosha kutaura nachiremba wako usati waita izvozvo. Zvimwe zvekudya zvinogona kukonzera migumisiro yakaipa kune vamwe vanhu. Zvakare, chiremba anofanira kusarudza rudzi nehuwandu hwakakunakira.
Unoda fiber yakawanda sei pazuva?
Vanhu vazhinji havawani huwandu hwefayibha hwavanoda zuva rega rega kubva mukudya kwavo. Zvichienderana nekurudziro yehutano, munhu mukuru anofanira kuwana kanenge magiramu 25-35 efayibha pazuva. Huwandu uhwu hunogona kusiyana zvishoma zvichienderana nezera uye murume kana mukadzi.
Asi usatange kudya faibha yakawanda panguva imwe chete. Kuita izvi kunogona kukonzera kuzvimba, kurwadziwa mudumbu, uye gasi. Zvakanaka kuwedzera faibha zvishoma nezvishoma mukudya kwako . Uyewo, kana uchidya faibha yakawanda, iva nechokwadi chekunwa kanenge magirazi emvura 8-10 pazuva . Zvikasadaro, kuvimbiwa kwako kunogona kuwedzera.
Mharidzo Yekuenda Nayo Kumba
- Fiber chikamu chezvirimwa chisingagayike nemuviri wedu, asi chakakosha pahutano. Kune mhando mbiri huru: inonyungudika neisinganyungudike.
- Fiber yakakosha zvikuru pakudzivirira kuvimbiwa, kudzora huremu, kuderedza cholesterol, uye kudzora chirwere cheshuga.
- Chinhu chakanakisa chekuita kuwana faibha kubva muzvikafu zvechisikigo zvakaita semichero, miriwo, nyemba, zviyo zvese, nenzungu.
- Wedzera faibha mukudya kwako zvishoma nezvishoma. Uye usakanganwa kunwa mvura yakawanda.
- Usati washandisa chero fiber supplement, iva nechokwadi chekubvunza chiremba wako.
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