Zvokudya zvine fiber yakakura, zvisingaiti zvinonzi F-kudya (kubva muShoko rechiFrench Fiber - "fiber") rinopikira kushayikirwa kwekurema, kugadzikana - mamwe mapaundi haangadzokeri, kukurumidza kwemasabolism. Kuvimbika kwechiito ichi chiri mune fiber fiber kana fiber. Fiber inowanikwa muzvirimwa uye mbeu, inhengo ye-intercellular shell yezvirimwa (kunze kwemberi), iyo, sekutonga, inodzimwa panguva yekuchenesa. Nokudaro, zvokudya zvisingafanirwi zvakakosha, zvinodzivirira zvose zviri mukati me cellulose. Munguva yakapfuura, cellulose yakanzi "ballast substance" uye vanhu nenzira yakaipa vaifunga kuti yakasvibiswa kusina maturo, yakasimbiswa nemuviri uye yakabviswa. Iye zvino ndiyo imwe nzira iyo yakapoteredza, ichiedza kuwedzera zvinhu zvose pamwe nayo.
Iko kune marudzi maviri e-fiber - insoluble uye yakasanganiswa. Chechipiri (pectin, hemicellulose, alginase, resin, gum) inowanikwa muzviyo nemashizha - gorosi, oats, bhari, marita, semuenzaniso, mukaka uye mumichero nemiriwo. Inonyatsokonzera huwandu hwehutachiona uye hunodzivirira kubva kune marudzi akawanda ekenza. Rudzi rwekutanga rwe fibhi (lignin, cellulose) rinowanikawo mumichero nemiriwo, maruva uye zviyo. Kunyanya kwazvo yakawanda muhondi yerimi. Inobvisa tsvina kubva mumuviri, inochenesa matumbo. Iyi ndiyo cellulose inobatsira kutapudza uremu, sezvo isingagumburwi mumatumbo uye mudumbu, ichikurira uye inoramba iine pfungwa yekuita satiety. Uye zvinonyanya kukosha, haina makori. Kuti uwane uremu uye panguva imwechete unonzwa kushandiswa kwakanyanya kudyira zvose zviri zviviri zve fiber.
Tevera kudya kune yakakura fiber zviri nyore: kudya miriwo yakawanda nemichero, zvokudya-zvizere-zviyo uye zvinhu zvakasiyana-siyana zvinhu zvose.
Kuvhura
MuOxford, pakutsvakurudza kwekenza pasi pekutungamirirwa kwaDkt. E. Spencer, masayendisiti akawana kuti kana munhu achidya fiber, anokurumidza kuora. Zvidzidzo zvevanhu 38 000 veChirungu zvakatsigira izvi zvichiitika mune ramangwana. Izvo zvakaitika kuti vakadzi vane BMI inenge 21.98 (iyo ndiyo inoreva goridhe) kana vakanamatira kune zvinodhaka, uye vakadzi ivavo vakasarudza kudya nyama, uye saka vakashandisa zvishoma, vane BMI inenge 23.52.
Mishonga ine high fiber content inokonzera kuti titsve zvokudya zvakanyatsonaka, uye, maererano nekudaro, ipai basa kumasana. Iwe pachako, zvichida, wakacherechedza, somuenzaniso, pawakadya karoti. Iwe unowedzera zvakaoma kupfuura apo iwe waidya, somuenzaniso bun. Somugumisiro, tinodya zvishoma. Fiber, iyo inopinda mudumbu pasi pesimba remuviri wegastric, inowedzera muhukuru, dumbu rakazadzwa uye kugamuchirwa kwekugadzirisa mabasa. Kuvapo kwekunzwa kwekushaya mukati mukati maawa maviri, uye huwandu hwehuga muropa hunosimudzira.
Kurumidza kurasikirwa nemakori
Kana iwe unosanganisira fiber yakakwana mukudya kwako, ipapo zuva rimwe nerimwe iwe uchafanira kubva kubva ku 150 kusvika 175 kcal. Kupisa makirori akawanda, muupenyu hwezuva nezuva iwe unofanirwa kumhanya kwemaminitsi makumi maviri. Asi pazvinodhura zvinoitika chiito ichi? Chokutanga, fiber pachayo inoita kuti muviri uite maitiro anokosha anonwisa mafuta. Chechipiri, iyo inoita chigadziro che nitrate uye inononoka kubvisa shuga. Uye somugumisiro, muviri hauna kuwana ma-calorie, mamwe acho anouya kubva kune zvokudya zvinouya pamwe ne fiber.
Masayendisiti anotenda kuti kuwedzera kwehuwandu hwehutachiwana mukudya kwezuva nezuva inzira inoshandiswa yekudzivirira kudya uye kuyerwa. Panguva imwe chete, iwe ucharamba uine simba, unoshanda, uye iwe uchava nesimba rakakwana rekudzidzisa zuva nezuva. Mushure mezvose, zvokudya zvakagadzirwa mufibhesi zvinowanzova nezvinhu zvakawanda zvakakosha zvinokosha: mineral, vitamini, biologically zvakashanda zvinhu.
Ndezvipi zvakawanda zvakagadziriswa iwe zvaunoda kuti uwane chibereko chaunoda? Nhamba yakakurudzirwa pazuva ndeye 18 g.Imwe nyanzvi inoti inodikanwa kukwidza chimiro kusvika 25-35 g Kuwana 25 g zuva nezuva, vafudzi vanopa mazano ekugamuchira kcal 180 nemichero (somuenzaniso, 1 apple + 1 orange + 1 bhanana), uye kwete pasi pe 90 makoriori nemiriwo (saladi mugove). Uye muzvokudya zvinosanganisira zviyo zvegorosi, porridge. Zvibereko zviri nani pane jisi hazviiti. Sezvo, somuenzaniso, juisi yearangi inongoda 0.4 g ye fiber, uye mumarangi ndeye (()) Dzimwe nguva. Dzorera mhezha kana popcorn chips.
Menyu yezvokudya
Kwekudya chamangwanani:
chisarudzo nhamba 1 michero saladhi kubva ku 1 apulo, pear uye peach; bhandi ye yogurt uye 2 maspunikiti efixseed.
chisarudzo nhamba 2
50 magiramu ezviyo zvinokambaira nemaoko ane mavara ehukanda nemukaka;
chisarudzo nhamba 3
45 gm oatmeal pamvura; 1 bhanana, aple uye 250 gramu ewaini.
chisarudzo nhamba 4
tsvina mbiri, zviyo, bhanana, chirema ham.
chisarudzo nhamba 5
75 gramu yemapunununu, 1 kika yejamu nehotela, keke ine bran.
Kwemasikati:
chisarudzo nhamba 1 150 magiramu emazambique muyunifomu uye 200 magamu e saladhi kubva pagungwa kare.
chisarudzo nhamba 2
150 gramu yeBrussels inomera uye karoti dzakakanyiwa nema 2 tablespoons e salsa; sandwich yakagadzirwa ne chunks yechingwa chakadyiwa uye tomate maviri akachekwa.
chisarudzo nhamba 3
200 gramu dzepasta kubva pamhando dzakasiyana dzegorosi, pesto sauce uye 150 gramu yemiriwo yakagadzirirwa.
chisarudzo nhamba 4
200 gramu ye saladi kubva kumarudzi matatu akasiyana emahairi, soft cheese.
chisarudzo nhamba 5
250 grums yeminopinashi muto nespinachi, midhi yepakati ne bran.
Kudya:
chisarudzo nhamba 1
150 gramu yemashizha ehudhi uye 200 magamu ezvimedu zvebhinzi.
chisarudzo nhamba 2
150 gramu ye cod nemon; 50 g gramu yeridhe yakasvibirira 1 kikapu ye capers uye.
chisarudzo nhamba 3
300 gramu yemiriwo yakabikwa, 50 magamu eparerare uye tofu.
chisarudzo nhamba 4
75 magamu e spaghetti kubva kune gorosi mbeu dzakasiyana, tomato muto, 200 gramu evhaplant yakagadzirwa.
chisarudzo nhamba 5
80 gramu yepilaf kubva kune lentile uye risi tsvuku uye 200 gm yemashizha yemiriwo nemashizha ezviyo.