Ndi zakudya ziti zomwe zili ndi fiber?

Otsatira a zakudya zopatsa thanzi ndi akatswiri omwe amapanga njira zosiyanasiyana zochepetsera thupi akhala akukhulupirira kuti zidazi ndizozizwitsa komanso zowononga, pokhudzana ndi kuchepa. Ndi kangati mwamva kuti mu zakudya zanu muyenera kuwonjezera zakudya zowonjezereka, amati, izi zimathandiza kuchepetsa thupi. Koma funso lakuti "chifukwa chiyani" likukhudzidwa ndipo silikuyankhidwa. Lero tidzakulandani pa mafunso angapo osamvetsetseka: Kodi fiber ndikuchokera kuti, ndi chifukwa chiyani ndikuyenera kubwezeretsanso zakudya zake?

Kodi chiwopsezo ndi chiyani?

Choyamba, mitsempha ndi yovuta (yochedwa) yamagayi, yomwe imapangidwa ndi polysaccharides ndi mapadi. Fiber ndi zomera, zipatso, ndiwo zamasamba, nyemba ndi mbewu. Malinga ndi mitundu yosiyanasiyana ya mchere, imakhala ndi ntchito zamtengo wapatali. Pali mitundu iwiri ya zitsamba zam'madzi mu zakudya:

Ubwino

Mafinyumu amadzimadzi amatsutsana kwambiri ndi mavitamini athu, zimatengera khama kwambiri kuti tipewe m'mimba. Mtundu uwu umakhala ndi nthawi yowonjezerapo kwa zakudya, kotero, zimateteza mitsuko ya shuga m'magazi. Kuphatikiza apo, kusungunuka kwazitsulo zomwe zimasungunuka nthawi zonse kumadya zimayambitsa matumbo a microblora.

Mtundu umenewu umateteza khansara, chifukwa imayambitsa poizoni ndi kuwachotsa m'thupi, osalola kuti agwirizane ndi maselo athu. Mafuta a shuga amachititsa kuti matenda a atherosclerosis asatetezedwe, chifukwa amachepetsera kuchuluka kwake kwa lipoproteins ndipo amachititsa kuti "cholesterol" chitheke.

Mafuta osasunthika amachotsedwa ku thupi mwa mawonekedwe osasinthika. Ntchito yake ndi kutupa m'matumbo ndikuyendetsa ntchito yamadzimadzi. Fulumu yosasunthika ili ngati siponji - yogwirizana ndi madzi, imakula mu volume, motero, imatichotsera kudzimbidwa.

Kugwiritsiridwa ntchito kwa mankhwala osasungunuka nthawi zonse sikungowonjezera kudzimbidwa, koma kuikapo mafuta pazowola zakudya m'mimba - osati kudya komanso osadya nthawi, imayamba kuvunda ndipo imakhala malo abwino kuti pakhale kuchulukitsa kwa tizilombo toyambitsa matenda. Zowola ndi poizoni zimalowa m'magazi, omwe, kale, si nthabwala.

Zida zamakono

Tsopano, makamaka pa nkhaniyo, kapena za mankhwala omwe ali ndi fiber.

Mafinyumu amadzimadzi amapezeka mu mbewu zonse, mabala, masamba, mtedza. Malo abwino kwambiri a zitsulo zosungunuka ndi awa:

Chinthu chachikulu chomwe chimachokera ku fiber ndi mbewu. Nkhumba za nkhanu ndi mbewu za dzungu, mbewu za sitsame zidzapulumutsidwa kuchoka kumimba. Supuni imodzi yokha ya mbewu ili ndi gawo limodzi la magawo anayi a mlingo wa tsiku ndi tsiku.

Kodi ndizoyenera kugogomezera kuti zomwe zili m'zigawo zakudya zimadalira kukula kwake. Choyamba, zimakhudza mankhwala oyeretsedwa - mpunga, buckwheat, oats, shuga, ufa. Zonse zomwe ziri zoyera - sizili ndi fiber, monga "chiyero" cha mbewu, basi, chimatanthauza kuyeretsa kwawo kuchokera kumtunda wakunja - mankhusu, omwe amachokera ku fiber.

Choncho, musasankhe zogwiritsidwa ntchito mofanana, zimakhala zabwino komanso zothandiza kwambiri.

Gula zakudya zomwe zili ndi fiber ndizokwanira kuchepa. Funso ndi momwe titi tiwakonzekere. Kodi muli ndi kukayika kulikonse kokhudzana ndi fiber mu nyemba zomwe mumaphika kwa maola atatu? Moyenera, ndiko kuti, chifukwa palibe chigoba chomwe chingathe kupirira otentha motere. Njira yothandiza kwambiri yotenthetsa chithandizo, ndikusunga fiber, ndi ma vitamini ndi amino acid - akuwuluka. Pofuna kusunga ubwino wa tirigu ndi mapira, ziwongoleni usiku wonse m'madzi. Mmawa wotsatira mudzakonza njere zokonzedwa bwino, zomwe muyenera kuzidutsa ndi madzi otentha.