Kodi fiber - ndi yothandiza bwanji ndipo imagwira ntchito zotani?

CHIKWANGWANI ndichimodzi mwazinthu zofunika kwambiri pachakudya chilichonse. Kusapezeka kwake kapena kupitilira muyeso kumabweretsa zotsatirapo zoyipa za m'mimba mwa munthu. Kodi ndi zakudya zingati zomwe muyenera kudya pazakudya zabwino? Kodi ndi magwero ati a fiber omwe mungasankhe? Ndi zinthu ziti zomwe zimakhala ndi zochuluka kwambiri, ndipo ndi ziti zomwe zilibe? Ubwino wa fiber ndi chiyani ndipo pali vuto lililonse, komanso ntchito ndi zinthu za zakudya za anthu izi - muphunzira zonsezi m'nkhaniyi.

CHIKWANGWANI - ndi chiyani m'mawu osavuta

CHIKWANGWANI ndi mtundu wama carbohydrate ovuta, chomera chopangira chomwe chimapangidwa ndi magawo a zomera. Masamba a kabichi, masamba a nyemba ndi mbewu, zimayambira ndi mbewu za mbeu zonse ndi zitsanzo za ulusi.

Kuphatikiza pa fiber, yomwe imapangidwa mwachilengedwe, palinso chowonjezera cha chakudya chomwecho. Imeneyi ndi njira yopangidwanso yamahydrohydrate yomwe singawonongeke m'mimba ndipo imagwiritsidwa ntchito pazakudya (gwero - Wikipedia).

Ulusi wazomera sizimayikidwa m'mimba ndi michere. Microflora yamatumbo yopindulitsa imawakonzera.

Ngati CHIKWANGWANI sichimakhudzidwa ndi thupi lathu, nanga chimagwiritsidwa ntchito bwanji? Choyamba, CHIKWANGWANI chimathandizira kuti chakudya chizichotsedwa mwachangu m'thupi. Chakudyacho chikakulungidwa mkati mwa m'mimba, zimakhala zovuta kuzichotsa pambuyo pake popanda zovuta monga mpweya kapena kuphulika. CHIKWANGWANI chimafulumizitsa izi ndikuthandizira thupi kudziyeretsa mwachilengedwe. Ndicho chifukwa chake fiber imasonyezedwa kwa iwo omwe ali ndi vuto la m'mimba.

Mitundu ya CHIKWANGWANI - mapadi, hemicellulose, lignin, pectin

CHIKWANGWANI chimasankhidwa malinga ndi zomwe zili mu zakudya zosiyanasiyana kapena magawo ake. Ganizirani mitundu yayikulu ya ulusi.

Mapadi

Ndicho chigawo chachikulu cha makoma azomera. Mapadi ndi chinthu chosasungunuka. Ikhoza kupezeka mu ufa wa tirigu womwe sunasanjidwebe, mu chinangwa, m'masamba a kabichi, mu nyemba za nandolo zazing'ono, m'matumba a nyemba zobiriwira, m'masamba a broccoli kapena ku Brussels, m'matumba a nkhaka, tsabola ndi maapulo. Mapadi Imathandizira zochitika za m'matumbo, Kuyamwa chinyezi chonse chowonjezera.

Hemicellulose

Mitunduyi imapezeka m'mabichi, tirigu, zamkati mwa beet, masamba a Brussels, kapena mpiru. Tumizani ma subspecies onse amtundu wa fiber amatha kupasuka.

Hemicellulose, monga mtundu woyamba, imamwa madzi, ndikuthandizira ntchito yamatumbo.

Mitundu iwiriyi imathandizira zinyalala zobwezerezedwanso kusiya matumbo mwachangu ndikupewa mikhalidwe ndi matenda monga kudzimbidwa, colitis chifukwa cha kupindika kwa minofu yosalala yamatumbo, komanso mitsempha ya varicose, zotupa m'mimba, khansa yam'matumbo, ndi diverticulosis.

Lignin

Mtundu wachitatu, wosasungunuka, umapezeka mu phala, mwachitsanzo, mu chinangwa, kapena mu biringanya, strawberries, radishes ndi nandolo. Komanso, zomwe zili ndi lignin m'masamba ndi zipatso zomwe "zayala" kwakanthawi ndizokwera kwambiri kuposa zatsopano. Katundu wamkulu wa lignin amadziwika kuti ndi mamasukidwe akayekha - zimasokoneza mayamwidwe azinthu zoyipa, zomwe zimathandiza chakudya kutuluka m'matumbo mwachangu. Kuphatikiza apo, chifukwa chakumanga ndi bile acid, kuchuluka kwa mafuta m'magazi kumachepa.

Pectin ndi chingamu

Mitundu yonse iwiriyi imasungunuka ndipo imapezeka mu phala la oat, mbatata, nyemba, nandolo, komanso zipatso - strawberries ndi strawberries. Pectin wambiri m'mapulo ndi zipatso za zipatso.

CHIKWANGWANI chamtunduwu chimayang'anira chimbudzi cha chakudya osati m'mimba mokha, komanso m'matumbo ang'onoang'ono.

Monga lignin, pectin ndi chingamu zimaphatikizana ndi bile acid kuti muchepetse cholesterol komanso kuyamwa mafuta. Kuphatikiza apo, zinthu chepetsani kuyamwa kwa shuga, yomwe imakhala chipulumutso kwa odwala matenda ashuga (gwero - NCBI).

Mapiritsi a fiber

Kuphatikiza pa ulusi wachilengedwe, asayansi apanga mu labotale njira yopangira zinthu zomwe zimapezeka mosavuta - zomwe zimayikidwa m'mapiritsi oyeserera thupi lanu.

Mtundu wamakonzedwe amtunduwu wa fiber mu zakudya umathandizira osati pakapangidwe kazakudya zolondola, komanso umawonjezera mphamvu ya zakudya zosiyanasiyanachifukwa fiber yotsegulidwa imayang'anira kupezeka kwa mapuloteni mchakudya ndikuchepetsa ma carbohydrate. Chifukwa chake, chogwirika komanso chowongolera nthawi zonse.

Chifukwa chiyani fiber ndiyothandiza

Kafukufuku waposachedwa pankhani yazakudya asonyeza kuti maubwino amtundu wa thupi la munthu sikuti amangowonjezera matumbo kupititsa patsogolo kuthetsedwa kwa zinyalala, komanso poyeretsa thupi la poizoni ndi poizoni.

Ichi ndichifukwa chake zinthu zambiri zogulitsa zimawoneka m'mashelufu. Anthu amasinthira dala kudya kotere, chifukwa "chakudya chosalala" chimathandiza kuti muchepetse thupi komanso kukonza magayidwe am'mimba.

Kuphatikiza pa ntchito yayikulu yamthupi, minyewa imakhalanso ndi zinthu zina zothandiza:

1. Zimakhuta msanga, zomwe ndizofunikira mukamadya.
2. Amachititsa chilakolako chokwanira.
3. Imasintha ntchito zobisika zam'mimba.
4. Kubwezeretsa kupindika kwa m'matumbo akulu ndi ang'onoang'ono.
5. Amachepetsa chiopsezo chokhala ndi zotupa m'matumbo.
6. Alemeretsa thupi ndi mavitamini, mchere ndi zinthu zina zothandiza zazing'ono.
7. Amapereka chakudya cha mabakiteriya opindulitsa am'mimba.
8. Imachedwetsa kuchepa kwamwazi m'magazi.
9. Amachepetsa mafuta m'magazi a cholesterol.

Komanso fiber kumathandiza matenda magazi ndikuchepetsa mwayi wopwetekedwa ndi ziwalo, myocardial infarction (gwero - US National Library of Medicine).

Zowonongeka ku fiber

Zomwe zingavulaze kuchokera ku CHIKWANGWANI zitha kuchepetsedwa mpaka zero zikagwiritsidwa ntchito pang'ono osati pamimba yopanda kanthu. Ndibwino kudya zakudya zomwe zili ndi fiber komanso zakumwa zina, mwachitsanzo, ngati mumadya phala lopangidwa ndi oats, ndiye kuti muyenera kukhala ndi msuzi wamasamba ngati chakudya chanu choyamba ndi chakudya ichi.

Kugwiritsa ntchito michere yambiri muzakudya kumathandizira kusintha kwamatumbo, komwe kumadzetsa kudzimbidwa kapena kutsegula m'mimba, kuwonjezera kuthira ndi kuwola.

Izi zimayambitsa:

• kuphulika;
• kupweteka kwa m'mimba;
• kutsekeka m'matumbo;
• hypoglycemia mwa odwala matenda ashuga.

Sitikulimbikitsanso kuti mugwiritse ntchito michere yambiri pazilonda zam'mimba komanso zam'mimba munthawi yopitilira muyeso.

Gulu - magwero a fiber mu zakudya

Chingwe chachikulu kwambiri chimapezeka muzikopa zakunja kwa zinthu: peel, masamba, zimayambira, ndi zina zambiri. Zida zopangidwa kwambiri ndi fiber zimawerengedwa kuti ndi chimanga chonse - mu 100 g pali pafupifupi 44.0%.

Kuchokera patebulopo mupeza zakudya zina zomwe zili ndi fiber komanso kuchuluka kwake:

Zindikirani! Zakudya zopatsa thanzi kwambiri potengera ulusi ndi zakudya zina ndi ndiwo zamasamba ndi zipatso. Pazogulitsa nyama, nthawi zambiri sipakhala ulusi, kapena zomwe zilipo ndizochepa.

Katundu wa adipose minofu

Pali chinthu chofanana ndi minofu ya adipose - khungu ili ndi khungu, lomwe limadzaza ndi ulusi wa collagen ndipo limapezeka pansi pa khungu lenileni (dermis). Thumba ili limakhala ndi "ma lobes" amtundu wapadera omwe amapanga nyama yathu kapena mafuta onenepa.

@ Eugene adobe.stock.com (kudzikundikira kwa minofu ya adipose)

Kodi minofu yamafuta ndi chiyani? Ndi minyewa yolumikizira yomwe imathandizira kutchinjiriza komanso kutenthetsera thupi. Nthawi zina (magawo osiyanasiyana a kunenepa kwambiri), kulemera kwa minofu yamafuta kumatha kukhala kuchokera makilogalamu 10, komanso kutengera komwe amuna ndi akazi amakhala osiyana.

Women kudziunjikira mafuta mafuta makamaka mu ntchafu ndi matako, pamene amuna - mu chifuwa ndi pamimba.

Malinga ndi kafukufuku, makulidwe akulu amtunduwu wolumikizana (mpaka 5 cm kapena kupitilira apo) amafikira ntchafu, ndipo makulidwe ocheperako amapezeka paziso ndi maliseche.

Katundu wa adipose minofu ndi awa:

1. Mphamvu. Mafuta ndi gwero lofunikira la nkhokwe zamagetsi mthupi. Malo osungira mafuta amadya mukamagwiritsa ntchito mphamvu zambiri kapena nthawi yosala kudya.
2. Matenthedwe kutchinjiriza. Kupyolera mu mafuta, kutentha kumachoka pang'onopang'ono, komwe kumathandiza nyengo yozizira. Mafuta akachulukirachulukira, munthu samazizira kuzizira. Komabe, mafuta ochulukirapo amawononga chiwerengerocho, amachepetsa kudzidalira, ndikuwonjezeranso, amawonjezera mavuto "mumtima". Kulemera mopitirira muyeso ndichofunikira pamatenda amtima, matenda oopsa, matenda ashuga komanso ngakhale nyamakazi yomwe imafooketsa mafupa.
3. Chitetezo. Mafuta amateteza ziwalo zonse zamkati kuti zisatenthe komanso zimapangitsa kuti khungu likhale lolimba. Kusunthira mbali zosiyanasiyana, ma dermis amawoneka ngati "amasunthira" pamafuta ochepa ndipo samawonongeka kangapo.
4. Kudzikundikira. Mafuta ndi omwe amasungira thupi nthawi "yanjala". Kuphatikiza pa ulusi womwewo, thupi limasonkhanitsa zinthu zina zofunikira mumafuta ochepa. Mwachitsanzo, mahomoni a estrogens, omwe ndi ofunikira pakugonana, komanso mavitamini a magulu A, D ndi E.
5. Kupanga mahomoni. Kuphatikiza pa kudzikundikira kwachilengedwe, minofu ya adipose imatha kutulutsa mahomoni ofunikira. Mwachitsanzo, leptin, yomwe imathandizira mthupi lathu kumverera kokwanira, ndi zina zambiri.

Kudya kwa fiber tsiku ndi tsiku

Mlingo wa CHIKWANGWANI chamthupi lathu patsiku ndichizindikiro chotsutsana kwambiri. Madokotala azakudya za dietetics amalimbikitsidwa kuti azidya mankhwalawa mu kuchuluka kwa magalamu 5 mpaka 25. Izi ndi zomwe azachipatala aku Western anena. Akatswiri azakudya aku Russia akuti makolo athu, Asilavo kalekale, adalandira zochulukirapo - kuyambira 25 mpaka 60 g ya fiber, ndipo thupi lawo lakhala likugwira ntchito ngati wotchi.

Kutanthauza kwa golide mu 35 kumakhala yankho logwirizana.Ndi kuchuluka kwa fiber komwe kumayenera kulowa mthupi la munthu wamakono tsiku lililonse ndi zakudya zosiyanasiyana.

Chifukwa chake, ndizotheka komanso koyenera kuyika michere muzakudya zanu osati kungotsuka poizoni wam'mimba, kukonza matumbo am'mimba ndi akulu, komanso kuchepetsa cholesterol, komanso kuthandizira thupi lanu kuti muchepetse kunenepa ndikulimbitsa kukhazikika ndi mgwirizano thupi lako.