Fibha inoparadzaniswa zvikuru mumatumbo, asi iyo inopa muviri inowedzera zvikuru, iyo, cellulose haina huwandu hwakakwana hwekoriori, mafuta, mapuroteni, mineral uye mavitamini. Pasinei neizvi, fiber chinhu chakakosha uye chakakosha chekudya kwakakodzera. Kuvonga kwake, zvirwere zvakawanda zvakakomba zvinopera, uye chirwere chekudya chinoshanda zvakanaka. Uyewo, nekuda kwekuti cellulose inopa manzwiro akazara eine satiety pasina kuve kwekawandisa koriori, inobatsira chaizvo kuchengetedza uremu huri pasi pekutonga. Nutritionist vanokurudzira pavereji zuva rega roga kuti vadye magiramu 20 e-fiber, ayo ari muchingwa, mbuto, miriwo, michero uye, zvechokwadi, yakawanda ye fiber iri mu croup.
Kune mhando mbiri dze fiber. Uye kuitira kuti tikwanise kuchengeta hutano hwakanaka, tinoda zvose zviri zviviri. Sutu yakasanganiswa, iyo inowanikwa mumashizha mashizha nemichero, uye mumatare eat, inoderedza cholesterol yeropa zvikuru. Nekudaro, insoluble fiber inowanikwa muzviyo zvisina kutenderwa, zvakadai sejisi tsvuku kana upfu ne bran, uye mumabhandi, zvinobatsira kuita zvakanaka kudya.
Mukuwedzera, zvinodzivirirawo kuonekwa kwekuvharwa uye zvimwe zvirwere zvemuviri. Hazvina kuvharidzirwa, kana kusungunuka fiber hakugadziri zvakakwana. Simba rakasanganiswa rakanamirwa nerubatsiro rwebhakitiriya yakakosha, mushure mokunge zvinhu zvakasikwa zvikaumbwa, zvimwe zvacho zvinopinda muropa, izvo zvinoita kuti kuderedzwa kweklesterolori.
Kune maonero akasiyana mumasangano pamusoro pehuwandu hwekusvibiswa kwefibhi inoparadzaniswa. Ichokwadi ndechokuti kana ichipfuura nepakati pemagetsi, cellulose inobata mvura yakawandisa, iyo inodarika uremu hwe cellulose kusvika kanomwe kaviri. Kumwa mvura kunorema kuwanda kwemarara, izvo zvinoita kuti kufamba kwakakurumidza kwemarara aya kuburikidza nemukumbo. Sayenzi nemasayendisiti munyika yose zvakaratidza kuti nekuda kwekukurumidza kufambira mberi kwemuviri wemarara, insoluble fiber inodzivisa kuonekwa kwekenza yekoloni. Nokudaro, kuguma kwekuti vanhu vanodya nhamba yakawanda yezviyo zvakasiyana-siyana, vanoderedza dambudziko rekukura chirwere chinotyisa chakadai sekenza ye rectum uye mumatumbo makuru.
Mazano mashomanana ezvingave zviri muhupenyu hwako, fiber source yehutano yava:
- Idya zvakasiyana-siyana zvemiriwo, michero, zviyo uye zviyo, kuitira kuti muzvokudya zvako, kusanganiswa kwe insoluble uye kusungunuka fiber kune zvakakwana.
- Idya zvakawanda zvisingabhadharwi, zvokudya zvose - soro tsvuku, pasta, chingwa nebazi.
- Edza kutanga zuva nezuva rekudya, iro rinosanganisira oatmeal, mbiriso kana chingwa nehuru.
- zviite iwe zvigunwe zvechingwa uye mbiriso kubva kune chingwa nebazi.
- idya michero nemiriwo kakawanda, iwe unogona kuvatsvina nebrashi rakaoma uye uishandise nepeel.
- panzvimbo yekugadzira uye kunwa jisi, idya michero yakazara. Nguva nhanhatu, inenge yakawanda fiber inowanikwa mumaruva ose, pane girasi remusi.
- edza kudya zvakasvibirira uye broccoli.
- kuwedzera ragout, soups, salads, pea yakabikwa, nyemba uye lentils.
- kana zvichibvira, wedzera sliced kana kusungirwa miriwo mumasese, saladi, mumidziyo iyo yakabikwa muhari dzekeramic.
- kana iwe kamwe-kamwe uchida kuva nechimwe chinhu chekudya, idya michero kana chingwa nebhanhire.