Tose tinosangana nekusagadzikana mudumbu, kana kuvimbiwa, dzimwe nguva, handiti? Izvi zvinowanzoitika. Asi kana zvikaramba zviripo kwemavhiki akati wandei, kana kuti kana uine zvimwe zviratidzo zvinokunetsa, zvakanaka kuona chiremba wako kuti akupe mazano. Dzimwe nguva, kuvimbiwa kwenguva refu kunogonawo kukonzerwa nematambudziko akakomba ehutano. Asi kazhinji, chirwere ichi chinogona kudzorwa nekuchinja maitiro edu ekudya zvishoma uye kuwedzera chikafu chine fiber yakawanda.
Zvichitaurwa zviri nyore, chii chinonzi fiber iyi?
Fiber, kana kuti sezvatinoidana , dietary fiber , chikamu chezvirimwa chisingagone kugayiwa zvizere nemiviri yedu. Kutaura chokwadi, imhando yemacarbohydrate inowanikwa muzvikafu zvezvirimwa. Chikafu chega chega chezvirimwa chaunodya chine fiber. Semuenzaniso, chakawanda mumichero, miriwo, zviyo, nzungu, mhodzi, nenyemba (senge bhinzi nepizi). Pamusoro pezvo, chikamu ``(Chitin)`` chinowanikwa mumagoko emhuka dzakadai semakaka, lobster, uye shrimp imhandowo yefiber.
Kune mhando mbiri dzemafiber - ndedzipi idzi?
Kune mhando mbiri huru dzefaibha: faibha inonyungudika uye faibha isinganyungudike.
1. Fiber Inonyunguduka
Rudzi urwu rwefayibha runonyungudika mumvura uye runogadzira chinhu chakaita sejeri muura hwedu. Izvi zvinobatsira kuti kugaya kwedu kuenderere mberi zvishoma nezvishoma. Zvinobatsirawo kuderedza huwandu hwecholesterol mumuviri wedu. Fayibha inonyungudika inowanikwa mumichero yakaita seoats, beans, Brussels sprouts, uye pears.
2. Fiber Isina Kunyungudika
Rudzi urwu rwefayibha haruputsike kana kunyungudika parunopfuura nemudumbu. Izvi zvinoreva kuti runobuda muchimiro chimwe chete necharwakapinda mumuviri. Rudzi urwu rwefayibha runowedzera kuwanda kwetsvina. Runotora mvura uye runonyorovesa tsvina, zvichiita kuti zvive nyore kupfava. Fayibha isinganyungudike inowanikwa mumiriwo (senge sipinachi), nzungu, mhodzi, nemichero yakaomeswa.
Chinonyanya kukosha ndechekuti tinoda mhando mbiri dzefayibha kuti kugaya kwedu kugare kwakanaka uye kuti dumbu redu rigare rakarongeka.
Asi yeuka, kudya fiber chete hakuna kukwana. Unofanirawo kunwa mvura yakawanda mukati mezuva rose. Fiber inonwisa mvura kubva muura. Saka kana ukasanwa mvura yakakwana, zvakapesana zvinogona kuitika. Tsvina yako inooma uye inooma, izvo zvinogona kuita kuti kuvimbiwa kuwedzere. Saka edza kunwa kanenge magirazi 8-10 emvura pazuva uchidya chikafu chine fiber yakawanda.
Ndezvipi zvekudya zvine fiber yakawanda zvinobatsira pakushaya chikafu?
Kune zvekudya zvakawanda zvine fiber zvinogona kubatsira kuti ura hwako hurambe huchishanda zvakanaka. Tafura iri pazasi ichakupa pfungwa yakanaka.
| Chikamu chezvekudya | Mienzaniso |
|---|---|
| Muriwo | Broccoli, kabichi, mbatatisi, miriwo (spinachi, kale, lettuce) |
| Zvekudya zvemasikati | Granola, nzungu, popcorn, mhodzi dzechia |
| Mhando dzemichero | Apuro, blueberry, sitirobheri, blackberry |
| Zvikafu zvine mapuroteni akawanda | Maarumondi, nyemba, nyemba, nyemba, nyemba |
Unoda fiber yakawanda sei pazuva?
Tsvagiridzo inoratidza kuti vanhu vazhinji munyika medu havadyi huwandu hwefiber hwavanoda pazuva. Paavhareji,
- Mukadzi ari pakati pemakore 31-50 anoda magiramu angangoita 25 efaibha pazuva.
- Murume ari pakati pemakore 31-50 anoda magiramu angangoita 31 efaibha pazuva.
- Kumukadzi ane makore anopfuura 51 ekuberekwa , magiramu angangoita 22 pazuva anokwana, uye kumurume, angangoita 28 magiramu .
Kana ukangoerekana watanga kudya chikafu chine fiber yakawanda, unogona kunzwa kusagadzikana kwakadai sekurwadziwa mudumbu uye kuzvimba. Saka zvakanaka kuwedzera fiber zvishoma nezvishoma mukudya kwako. Uyewo, sezvambotaurwa, usakanganwa kunwa mvura yakawanda.
Mapureni ndiwo mushonga wakakwana here?
Ehe, mapuruni mushonga unozivikanwa zvikuru uye wechisikigo wekudzivirira kuvimbiwa. Tinoadaidzawo kuti mapuruni akaomeswa. Mapuruni ane chinhu chinonzi `(Sorbitol)`. Uyu `(Sorbitol)` chinhu chine simba rekuburitsa tsvina. Izvi zvinoreva kuti zvinoita kuti zvive nyore kubvisa tsvina. Pamusoro pezvo, mapuruni ane mhando dzefiber dzinonyungudika nedzisinganyungudike dzataurwa kare. Kapu imwe chete yemapuruni akaomeswa ine fiber inosvika 3 gramu.
Kana usingade kudya mapuruni, unogona zvakare kunwa muto wepuruni. Ongororo dzakaratidza kuti muto wepuruni unorerutsirawo zvakanaka kubva pakuvimbiwa.
Ko kana usingakwanise kuwana faibha kubva muchikafu? (Zvimwe zvekudya zvinovaka muviri)
Zvakanakisisa nguva dzose kuwana faibha kubva muchikafu. Izvi zvinodaro nekuti hazvingopi muviri faibha chete, asiwo zvimwe zvinovaka muviri zvakawanda, zvakaita semavhitamini nemaminerari. Zvisinei, kana usingakwanise kuwana faibha yakakwana kubva muchikafu chakadaro, kune zvinovaka muviri zvefaibha zvinowanikwa muma pharmacy.
- Isabgol (Psyllium husk): Izvi zvinowanikwa pamusika pasi pemazita akadai sekuti ``(Metamucil)``. Izvi zvinogona kunyungudutswa mumvura zvonwiwa.
- Methylcellulose: Izvi zvinowedzerawo huremu hwetsvina, zvichiita kuti zvive nyore kupfava.
- Calcium polycarbophil: Izvi zvinobatsira kupfavisa tsvina uye kuita kuti tsvina iite diki kana paine manyoka.
Asi zvakanakisa uye zvakachengeteka kutaura nachiremba wako womubvunza mazano usati washandisa mushonga wekuwedzera wakaita seuyu.
Ko kana kuvimbiwa kusingachanyanyi kunaka kunyangwe nefaibha?
Vanhu vazhinji vanogona kuderedza kuvimbiwa nekuchinja kudya zvine fiber yakawanda. Asi kune vamwe vanhu, izvozvo hazviitike. Vanhu vane zvirwere zvakaita sekuvimbiwa kunonoka kufamba kana kusashanda zvakanaka kwechiuno vanogona kusawana zororo rakawanda kubva kufiber chete.
Saka, kana paine shanduko huru uye yakangoerekana yaitika mumaitiro ako emudumbu, kana kuti uine zvimwe zviratidzo zvakaita sekurwadziwa mudumbu kana kudzikira kwehuremu, zvinogona kunge zviri chiratidzo chechirwere chiripo. Muchiitiko chakadaro, unofanira kuona chiremba.
Mharidzo Yekuenda Nayo Kumba
- Fiber chinhu chinowanikwa muzvikafu zvemiti icho muviri wedu usingagone kugaya, asi chakakosha pakugaya.
- Zvese fiber inonyungudika neisina kunyungudika zvinodiwa kudzivirira kuvimbiwa.
- Kana uchidya chikafu chine fiber yakawanda, zvakakosha kunwa mvura yakawanda mukati mezuva, zvikasadaro kuvimbiwa kunogona kuwedzera.
- Kana uchiwedzera fiber mukudya kwako, tanga zvishoma nezvishoma, pane kudya zvakawanda panguva imwe chete.
- Kana kuvimbiwa kukaramba kuripo, kuchangotanga, kana kuti kuchiperekedzwa nezvimwe zviratidzo, iva nechokwadi chekuona chiremba wako.
- Kunyangwe nzira yakanakisisa yekuwana fiber iri kuburikidza nechikafu, unogona zvakare kushandisa fiber supplements uchibatsirwa nachiremba.
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