Unewo kunzwa nzara nguva dzose here? Kana kuti uri kutsvaga nzira yakanaka yekuderedza uremu ? Pamwe une matambudziko neshuga muropa uye cholesterol . Nhasi tiri kutaura nezvechimwe chinhu chinogona kubatsira nematambudziko mazhinji aya uye chinogona kuwedzerwa nyore nyore mukudya kwedu. Ndiyo fiber iri muzvikafu zvatinodya, kana kuti "" sezvatinodaro muchiSinhala.
Zvichitaurwa zviri nyore, chii chinonzi fiber?
Fiber rudzi rwemakabhohaidhiretsi atinodya. Asi hazvina kufanana nemamwe makabhohaidhiretsi. Kazhinji, sitachi neshuga zvatinodya zvinogayiwa mumuviri zvoshandurwa kuita shuga. Asi fiber haigayiwi nenzira iyoyo. Izvi zvinoreva kuti inopfuura nemudumbu medu isina kuchinja uye inoburitswa mutsvina yedu.
"Saka chii chiri kubatsira?" ungave uchishamisika. Ndiyo pfungwa yacho. Kunyangwe faibha isinganyudzwe nemiviri yedu, inoita basa guru rekubatsira hutano hwedu. Faibha inoshanda semutsvairo unotsvaira nekuchenesa ura hwedu.
Kune mhando mbiri huru dzefiber:
1. Fiber Inonyungudika: Rudzi urwu runonyungudika mumvura rwoita chinhu chakaita sejeli. Runononotsa kufamba kwechikafu nemumatumbu edu, zvichiita kuti tinzwe takaguta. Runobatsirawo kudzora cholesterol nemazinga eshuga muropa.
2. Fiber Isinganyungudike: Izvi hazvinyungudike mumvura. Zvinowedzera huremu mutsvina yedu, zvichiita kuti zvive nyore kupfuura nemumatumbu. Izvi ndizvo zvinonyanya kubatsira kudzivirira kuvimbiwa .
Mhando dzese idzi dzakakosha zvikuru kumiviri yedu, saka tinofanira kudya chikafu chinopa zvese zviri zviviri.
Sei fiber ichikosha zvikuru kumuviri wedu?
Fiber chikafu chinobatsira kuchengetedza hutano hwemiviri yedu yakawanda. Tarisa mabhenefiti ayo.
Kune hutano hwegadziriro yekugaya chikafu
Chinhu chikuru chinobatsira nefayibha ndechekuti inobatsira kuchengetedza kugaya kwedu kwakasimba. Sezvatakambotaura, fayibha inochenesa matumbo edu. Kwete izvozvo chete, asi fayibha ndiyo chikafu chakanakisa chebhakitiriya rakanaka mumatumbo edu. Kana mabhakitiriya aya akanaka aine hutano, dziviriro yedu yemuviri inowedzera, uye kufuta kunoderera.Uye njodzi yezvirwere zvakawanda inoderedzwa. Zvakare, nekudzivirira kuvimbiwa, zvinoderedza njodzi yezvirwere zvakaita sekenza yemuura uye diverticulitis.
Kune hutano hwemwoyo
Fiber inonyunguduka inogona kuderedza huwandu hwecholesterol yakaipa, kana kuti LDL cholesterol, muropa redu. Kana cholesterol yadzikira, njodzi yezvirwere zvemwoyo inodzikirawo.
Kudzora shuga muropa
Ungave uine chirwere cheshuga kana kuti uri panjodzi yekubatwa nechirwere cheshuga, fiber ndiyo shamwari yako yepamwoyo. Fiber, kunyanya fiber inonyunguduka, inoderedza kupinza kweshuga kubva muzvikafu zvatinodya. Izvi zvinobatsira kudzora kukwira kamwe kamwe kweshuga muropa mushure mekudya. Izvi zvinogonawo kuderedza njodzi yekubatwa nechirwere cheshuga cheType 2.
Kudzora huremu
Fiber inokosha kune avo vanoedza kuderedza uremu. Kana ukadya chikafu chine fiber yakawanda, unonzwa wakaguta kwenguva yakareba. Izvi zvinoderedza kuda kudya nguva nenguva uye kudya macalorie asina kufanira. Izvi zvinobatsira zvikuru mukuderedza uremu.
Vana venyu vanodawo faibha here?
Ehe zvechokwadi! Fiber inokosha zvikuru kuvanhu vakuru nevana zvakafanana. Fiber inochengetedza ura hwavo hudiki hwakachena uye inobatsira kudzivirira kuvimbiwa. Fiber inovabatsirawo kutora zvinovaka muviri kubva kune zvimwe zvekudya zvavanodya.
Asi huwandu hwefaibha hunodiwa nevana hunosiyana zvichienderana nezera ravo.
- Mwana ari pakati pemakore 1-3 anoda magiramu 19 efaibha pazuva.
- Mwana ari pakati pemakore 4-8 anoda magiramu angangoita 25 pazuva.
Chinhu chinonyanya kukosha kuwedzera faibha mukudya kwemwana wako uye kumupa mvura yakawanda yekunwa , zvikasadaro kuvimbiwa kunogona kuwedzera.
Ndezvipi zvekudya zvine fiber yakawanda?
Mashoko akanaka ndeekuti tinogona kuwana zviri nyore chikafu chine faibha yakawanda. Heano mimwe mienzaniso.
| Rudzi rwechikafu | Tsananguro uye saizi yefayibha |
|---|---|
| Oats | Beta- glucan mu oatsMaoat ane mhando yakakosha yefayibha inonyungudika inonzi . Izvi zvakanaka pakudzora cholesterol neshuga. Kapu yeoat mbishi ine magiramu masere efayibha. |
| Bhinzi/Nyemba | Nyemba dzakadai sechizi, pizi, bhinzi dzegirini, nenyemba dzakazara nefayibha. Chikamu chehafu yekapu yechizi dzakabikwa chinogona kuva nefayibha iri pakati pe4-10 magiramu. |
| Avokadho | Muchero wakapfuma mumafuta ane hutano hwemwoyo uye faibha. Hafu yekapu yeavokhado ine magiramu mashanu efaibha. |
| Mapeya | Muchero unonaka une mavhitamini C neK akawanda, pamwe nefayibha. Guava repakati nepakati rine fayibha inosvika magiramu mashanu nehafu. |
| Mbeu dzeChia | Chimwe chezvikafu zvine faibha yakawanda. Chidimbu chimwe chete (zvipunu zviviri) zvembeu dzechia chine 9.75 magiramu efaibha. Dzinoumba gel kana dzikasanganiswa nemvura, izvo zvinobatsira kuwedzera kuguta. |
| Muriwo nemichero | Miriwo nemichero yakawanda ine fiber yakawanda, yakadai sebroccoli, makarotsi, beetroot, sipinachi, mabhanana, maapuro, mablueberries, maraspberries. Muriwo wedu wemuno wakaita sekohlrabi, dambala, uye okra ndiwo manyuko akanaka e fiber. |
Chii chinoitika kana ukadya fiber yakawandisa?
Kunyange hazvo faibha yakanaka, kunwa zvakawanda hazvina kunaka. Kudya faibha inodarika 50-70 magiramu pazuva kunogona kukonzera mimwe migumisiro yakaipa. Izvi zvinodaro nekuti kudya faibha yakawanda kunogona kuita kuti zviomere muviri kutora zvinovaka muviri zvakakosha zvakaita se zinc, iron, magnesium, uye calcium.
Zvinhu zvinogona kuitika kana ukadya faibha yakawandisa ndeizvi:
- Gasi/Kuzvimba
- Kurwadziwa mudumbu
- Manyoka kana tsvina isina kusimba
- Kuvharika kwematumbo - izvi hazviwanzoitiki
- Mazinga eshuga akaderera muropa
Saka, kana ukawedzera fiber mukudya kwako,Tanga zvishoma nezvishoma, usawedzera zvakawanda panguva imwe chete. Uyewo, kana uri kuwedzera kudya kwako fiber, usakanganwa kunwa kanenge magirazi 8-10 emvura pazuva .
Iva nechokwadi chekutaura nachiremba wako nezvehuwandu hwakakunakira hwefiber, kunyanya kana uine chirwere chakadai seInflammatory Bowel Disease (IBD).
Mharidzo Yekuenda Nayo Kumba
- Fiber inokosha pakugaya kwedu, hutano hwemwoyo, kudzora huremu, uye kudzora shuga muropa.
- Kune mhando mbiri dzefaibha, inonyungudika neisina kunyungudika, uye dzose dzakakosha kwatiri.
- Wedzera zvekudya zvakaita se oats, nzungu, miriwo, michero (kunyanya ma avocado, maguava), uye mbeu dzechia mukudya kwako kwezuva nezuva.
- Paunotanga kudya chikafu chine fiber yakawanda, tanga zvishoma nezvishoma uye usakanganwa kunwa mvura yakawanda.
- Kana uine dambudziko rehutano, kunyanya dambudziko rekugaya chikafu, bvunza chiremba wako usati waita chero shanduko huru pakudya kwako.
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