Yakava mumakore makumi manomwe ezana remakore ekupedzisira cellulose yakanzi ndiro chinhu chinokosha chemuviri mashoma. Zvokudya zvinowedzerwa ne cellulose zvinopa chikonzero chaicho - kuremera kuri nyore kumira. Mukuwedzera, hazviunganidzi zvakanyanya zvakare mushure mechinguva. Mamiriro ehutano hwehutano huri nani zvakare. Kusununguka kubva pakuwedzerwa kuneta kunowanikwa pahupenyu hwehutano kubva pamwedzi 4 kusvika kumwedzi. Panguva ino, vanhu vazhinji vakafadzwa nepfungwa yekukurumidza kurasikirwa uye kusimbisa F-kudya kwakaonekwa marathons nechishamiso asi kwenguva pfupi. Kuva neruzivo rwekudya kunoshamisa uye kwakashata - vazhinji vavo vakaziviswa vavengi vomuviri mashoma. Mune dzimwe nyika zvakange zvarambidzwa kubvisa zvakakwana kushandiswa kwemakhahydrates, mapuroteni kana mafuta. Vanhu vazhinji mazuva ano vanonzwisisa kuti havafaniri kungove vachiregererwa kuwedzera kuwedzera, asiwo havazorasikirwa nehutano hwavo. Iyo yakawanda inonyaradza isina kutsanya uye "kuputika" kwehutano inogamuchirwa, iyo inobvumira kuona F-kudya, yakafuma mumuchengetedzwa wezvirimwa.
Ndezvipi zviratidzo zvekudya zviri nani?
Izvo zvakanakisisa zvinoshandiswa kubva kune zvokudya - kunyanya, zvinhu zvezvakabva. Izvo zviputi zvepakati pezvirimwa zvinowanikwa mumbeu nemafuta, kana kuti panzvimbo dzavo dzekunze. Zvinhu izvi zvinogona kurasikirwa kana zvicheneswa. Nokudaro, zvokudya zvakasvibirira zvakagadzirwa nemiriwo fiber zvinoshanda uye zvine utano. Chimwe chezvokudya fiber ndezvekuti muviri haubatanidzi zvachose. Ndokusaka kwenguva yakareba kwazvo ye fiber yakabviswa kubva pakudya. Zvinofungidzirwa zvisina kururama kuti izvi "hazvina maturo zvisina maturo", izvo zvinongotakura mudumbu uye kuita kuti kudya kunetseke. Nhasi, zvinopesana zvinopupurirwa - zvokudya zvinowedzerwa nemiriwo fiber, inovandudza kudya uye inobatsira kubvisa slag, kudzikinura kwehuwandu hwekurema.
Kune mhando mbiri dzemagetsi - yakasvibiswa uye isasoluble. Sorouble (pectins, hemicelluloses, resin, alginate) inowanika mumasango uye zviyo. Chaizvoizvo, ihoro, bhari, oats uye zvigadzirwa zvavo, gungwa, gorosi nemichero. Vanononoka kudyiwa kwezvokudya, izvo zvinokubvumira kuongorora shuga yeropa uye nokukurumidza kuwana manzwiro ekuti satiety. Simba risina tsvina rinowanikwawo mumichero nemiriwo, maruva uye zviyo, kunyanya mumucheka uye nebhanhire. Izvi zvinobatsira kuchenesa matumbo, uye mudumbu inotanga kushanda "seawa." Izvo zvinokonzerwa nehuwandu hwecholesterol uye zvinokuvadza zvinokuvadza zvinowedzera. Kana iwe uchida kubvisa uremu hunorema uye kwete nenyota paunenge uchiita izvi - iwe unofanirwa kudya zvakanyanya kusvibiswa fiber. Mukati uye mumatumbo, ivo, sechipanje, vanozadza nzvimbo yose uye vanobvisa kunzwa kwenzara. Asi haina makori. Tevera F-kudya kune nyore - kudya michero yakawanda, miriwo uye mbeu yose. Asi usanyanya kupfuura! Pasi apa ndiyo yakanakisisa kusarudzwa kwezvigadzirwa zvekudya zvakapfuma mune yemiti yemafuta.
Ko fiber inobatsira sei kuderedza uremu?
Zvimwe zvakanyanyisa, zvinopedzwa nemunhu mumwe nomumwe, zvinoita kuti kurasikirwa kukuru kwehuwandu hunorema. Munhu ane uremu hwemuviri hunowanzosvika mavhareji 19 magiramu e-fiber pazuva, nepo munhu anotambura nokuneta-katatu zvishoma. Zvinoratidzwa kuti vakadzi vanoomerera kune zvokudya zvezvirimwa zvinodha zvine uwandu hwakanyanyisa uye hutano hwakanaka. Nokuda kwezvokudya zveF-F, mutumbi wemuviri (ikozvino ndiyo "yegoridhe yepamusoro" yekuyera kuenzanisa) inenge 21.98. Kuenzanisira: kune vanhu avo vanosarudza nyama kuti vasime fiber uye vadye zvishoma pasi masimbi, mutumbi mashoma index 23.52. Mishonga ine yakakwirira ye cellulose inokonzera mitsetse yedu kushanda, sezvavanoda zvakakwana uye zvinoramba zvichitsva. Semuenzaniso, kuedza kwekushandisa kwekucheka kunowedzera kanopfuura makumi matatu pane apo inodya kubika. Pakupedzisira, tinowanzodya zvokudya zvishomanana. Kupinda mukati mudumbu, pasi pesimba remuviri wejusi, cellulose inowedzera simba rayo. Dumbu racho rakazara, iro ndiro rakagamuchirwa rekugadzirisa. Munhu wacho haachiri kudya, uye muviri unowana mukana wekugadzira mafuta ayo.
High fiber foods anobatsira kuchengetedza hutete hwakasimba hwehuga muropa uye kunyange maawa maviri mushure mekudya kunoramba uchinzwa satiety. Isawo fibhi yakakwana mukudya kwako, uye pasina chero miviri yako iwe ucharasikirwa kubva 140 kusvika 175 kcal pazuva. Kuti upise makoriki akawanda, unoda mutambo wemaminitsi makumi maviri. Kune muviri mumwe nomumwe, magiramu akawanda emagetsi anopa bhonasi - inoderedza simba rose rezvinyorwa zvedu zvezuva nezuva ne7 kcal. Saka mishonga yemiti inobatsira sei kuderedza uremu? Chokutanga, mafivha anoita kuti muviri uve nemafuta anonyanya kudya mafuta - mishonga ine simba guru (chete 1 gramu ndeye 9.3 kcal). Chechipiri, fiber inotadzisa kudyiwa kwe shuga uye inoita chigadziro che nitrate, ichipinda mukati memasero pamwe nekudya. Somugumisiro, muviri hauna kutora zvikamu zvose zvaunogamuchira kubva pakudya. Vamwe vavo vanobva mumuviri pamwe ne cellulose. Masayendisiti anotaura kuti kuwedzera fiber inodya ndiyo nzira iri nyore kwazvo yekudzikisa uremu uye chido. Iwe unodya uye unogara wakachena uye unoshanda. Zvokudya uye mafuta zvinokonzera zvinhu zvakawanda zvinokosha-mavitamini, zvicherwa uye zvimwe zvinhu zvinoshandiswa nehupenyu, izvo zvinotipa simba.
Ndeipi fiber iwe unoda kudya zuva kuti uwane hutano hwakakwana? Nhamba inorayirwa zuva rega rega inofanira kuva 18-20 gramu.
Index ye fiber zviri muzvokudya
Ita kuti uwedzere kudya kwako ne fiber nekusarudza zvakakodzera kudya. Ipapo haufaniri kunetseka pamusoro pehutoro hwako. Nhamba ye cellulose inoratidzwa mu gramu.
Zvibereko
150 ml yemusi wearangi - 0.5
1 orange - 2
1 pear - 2.2
1 peach - 2.3
1 apula - 2.6
1 mukombe weSwisikeri - 2.2
1 girazi rekunamatira - 4,2
1 kapu yeaspiresi - 7,4
1 cup cup - 4.6
1 mukombe wemupunga - 9.3
Bread
Chikamu 1 chechingwa chena - 0.5
1 tsanga yechingwa chechingwa - 1
Chikamu 1 chechingwa chakakwana-1.5
Rice
1 girazi rakachena jisi - 1.5
1 cup mukisi weharura - 5
Kutanga zvidzidzo
A ndiro yekutya huku nevermicelli - 1
Sopu ne nyama nemiriwo - 5
Nharo yehairi - 8
Vegetable
1 tamato - 0.5
1 cucumber - 0.7
1 karoti - 3.1
1 mukombe we broccoli - 0.75
1 kapu-fliflower - 1.3
1 mukombe Brussels inomera - 3
2 makapu sipinashi - 2
Idya michero uye urambe uine utano
Kuti uswedere pedyo nekanako hwekunakisa, vashandi vezvokudya vanokurudzirwa kuti vadye 180 kg kcal yemichero pazuva. Somuenzaniso, 1 apple + 1 orange + 1 bhanana. Uyewo, unoda 90 kg kakar yemiriwo: saladi kana yakatswa miriwo. Mukuwedzera, zvakakosha kuisanganisira mune menyu 4 zvikamu zvechingwa kubva mumunda wose-mukati mavo makumi mapfumbamwe emakirori kune 2 g yeprotheni. F-kudya kunopawo nzira dzakanaka dzinogona kushandiswa mukudya kwako. Izvi zvinobatsira kugadzirisa nzira yezvokudya uye kuwedzera kushandiswa kwe cellulose.
- Sandwich ine cellulose. Yeuka: chingwa nebhokisi (kana margarine) haina mishonga yemafuta zvachose. Asi mu 1 teaspoon ye peanut butter ine 0,7 g ye cellulose. Dzorera iwo namafuta nguva dzose.
"Zvibereko zvinoda kudyiwa zvakakwana." 200 ml yejusi yearangi inongoda 0.4 g ye fiber, uye inowanikwa orange - kanomwe kupfuura (2.7 g). Kana zvichibvira, idya michero isina kujeka uye miriwo, nokuti ruvara rwavo runo ruzhinji rwezvakakosha zvekudya fiber. Kana iwe uchida kugadzirira chirongwa chinoraramisa - sanganidza michero yakachena kana zvidimbu zvezvibereko ne rapberry yogurt. Mukuwedzera kune dessert inoshamisa, iwe uchawana mamiriyoni 5,8 magetsi.
- Dzorera mbatatisi nemabhandi. Puree mahesheni pamusoro pekushongedza anoshanda zvakanyanya maererano nemutemo wemuviri. Iyi inenge magiramu 4 e-fiber anokwana 1.5 gmm. Ndiro basa rake iro rinogamuchirwa. Kana uchinge wachenesa mbatatisi, iwe unoderedza huwandu hwefiber mukati mawo kakawanda.
- Pakati pezvokudya, idyai makungu, kwete chips. 28 g yemiti (anenge ane maonde akawanda eammond, marangi) ane 2 g ye fiber. Kuti uwane huwandu hwakafanana hwehutachiona kubva kune chips, iwe unoda kudya 3 kg.
- Wedzera kudya kwako kwekudya kwemajeri neimwe yogurt. Kana iwe ukaisa zvishoma zvezvibereko zvako zvaunoda mairi - iwe uchaita kuti uwedzere kudya kwako ne 1 g yeprotheni.
- Wedzera michero kune muesli. Muesli pachayo inowedzera kugoverwa ne cellulose, asi kana ukawedzera kwavari nezvidimbu zvezvibereko, ipapo magira makumi maviri nemashanu ega achakupai mamwe magiramu 2,4 e-fiber, kwete ye 0.75 g.
Menyu yakakurudzirwa
Breakfast breakfast
- Muchero wewadhiro: 1 apula, 1 peach, 1 mukombe wakakora-mafuta, 2 mashupuni ane mafuta.
- 50 g yezviyo zvinokambaira nemukaka wakaoma uye zvishoma zvidhayi.
- 45 gm oatmeal nemvura, 1 apulo uye 250 g yevhisi yewaini, mabhanana nemukaka ane mafuta mazana mashanu.
- 2 zvimedu zvechingwa ne ham nebhanana.
- 75 g yemapununura uye branh, 1 teaspoon yebhotela uye jamu.
Kudya
- 150 g mbatata yakagadzirirwa neisina kuvharwa, uye 200 g gungwa kare.
- 150 g makaroti pavari vaviri uye mabhesi anomera, 2 tablespoons salsa, chingwa nehoku uye 2 tomato.
- 200 g macaroni kubva durum gorosi nemuchero uye 150 g yemichero saladhi.
- 200 gramu yemashizha kubva pamhando mitatu yehairi uye cheeses.
Kudya
- 200 g yezvimedu zvakasvibirira mbeu uye 150 g yemichero saladhi.
- 150 gramu yekodhi nemononi, 1.5 maspuniki e-capers, 50 magamu ejisi tsvuku.
- 300 gramu yemiriwo yakabikwa ne tofu.
- 75 g macaroni kubva durum gorosi pamwe nemu tomato muto uye 200 g yepuroplanta yakabikwa.
- 80 gramu yejisi rejisi uye 200 g lentils uye saladi yemiriwo inomera.
12 pluses of plant fiber
1. Inodzivisa kuitika kwekenza yemapuropiti nekoroni, zvichibatsira kugadzira zvinopesana nezvinhu zvakadai sebutyric acid.
2. Inopesana nekubudirira kwekenza yepabonde kuvakadzi nekenza yeprostate muvarume, sezvo inosanganisira oxidized bile acids uye estrogens uye androgens zvinhu.
3. Inodzivisa kuumbwa kwamatombo mujeri.
4. Inotadza kuita basa rechiropa.
5. Inokurudzira basa rematumbo uye inodzivirira chirwere che "benzi rakasviba" - izvi zvinodzivirira kugadziriswa.
6. Inoderedza njodzi yekukura chirwere cheshuga chechipiri nekukanganisa kunwa kwemahydrohydrates nemafuta.
7. Inovimbisa kupukunyuka kubva mumuviri wezvinhu zvakanyanya kutyisa: slags, zvinorema zvesimbi, radionuclides.
8. Inokurudzira kukura kweBididobacteria - Vanobatsira vanodiwa pakugadzira zvakanaka.
9. Inodzivirira zvirwere zvinotyisa zvepamuviri.
10. Inobatsira kudzivirira matambudziko emwoyo. Kuwedzerwa kushandiswa kwe cellulose kunyange pa 6 g pazuva kunoderedza ngozi yekushungurudzika kwemwoyo ne25%.
11. Inovimbisa kushanda kwakakodzera kwepascreas.
12. Inodzivisa kuunganidza klesterolori mumasvingo emidziyo yeropa, uye inoramba yakasununguka.
Zvinhu zvishanu nezvehutachiona
1. 80% yevanhu havagamuchiri fibhi yakakwana kuburikidza nezvokudya.
2. Kana wadya imwe aple yose, iwe uchawana fibiti ka11 pane kunywa kirasi yemuapuro.
3. Kana kudya kwako kwekudya kwemanheru kuchipfumisa mune fiber, kudya kunotevera kuchakubhadhara mairikori 175 pasi.
4. Mazuva ano, vakadzi vane makore gumi nemasere kusvika gumi nemasere vane makore makumi maviri nemashanu vanosanganisira vashoma vashoma mumitambo yavo kupfuura vanhu vakwegura.
5. Madzitateguru edu akashandisa magiramu makumi matatu emufibhi pazuva. Vakatora izvi zvikuru kubva mumiti, zviyo nemichero. Mazuva ano, iyo mikuru inobva kune fiber yezvokudya kwatiri ndeyezvibereko.