Zvinomwe chokwadi nezve fiber muchikafu chemhuka

• Fiber inonyungudika uye isinganyunguriki

Fiber is dietary fiber iyo inogona kunyungudika kana isinganyunguriki. Yekutanga inonyungudika munzvimbo yemvura, inoora kuita gel-yakafanana chinhu kana ichipfuura nemuura hombe. Iyo yekupedzisira inopfuura nemudumbu remukati uye inoburitswa kubva mumuviri inenge iri muchimiro chayo chepakutanga. Insoluble fibers haipe macalories kumuviri nekuti haabatike nawo.

• Fiber inobva mukudya kwezvirimwa

Fiber icarbohydrate yakaoma isingawedzere shuga yeropa. Kana tichitaura nezve fiber, tinoreva izvo zvikamu zvezvirimwa zvekudya izvo muviri usingakwanise kugaya kana kutora. Chikamu chekufarira kwatiri chinowanikwa mumakumbo nemichero, zviyo nemiriwo. Kune imbwa nekatsi, iyo fiber yemukati mukudya haisi chinhu chakakosha, asi muhuwandu hudiki inovandudza kushanda kwegumbo rekudya.

• Iyo fiber yemukati mukudya haina kukwira kupfuura 6%

Chimiro chefiber muchikafu chekatsi nembwa ndeye 4-6% (kusvika 12%). Nyatsotarisa kuumbwa. Fiber inofanira kunge iri pakati pezvinyorwa zvinyorwa, kwete kare. Kana faibha iri pakati pezvishanu kana zvitanhatu zvekutanga zvechigadzirwa, zvinoreva kuti pane yakawandisa mukudya, inoshanda seballast, iyo inowedzera huwandu hwekudya, asi isingapi chipfuyo chikafu chinodiwa. .

• Fiber iri nyore mukugadzira chikafu

Fiber inoita basa rakakosha mukugadzira chikafu. Iine maitiro akanaka ekusunga anobatsira kubatanidza zvikamu zvine mafuta uye mvura mukudya. Iyo zvakare yekuzadza iyo inowedzera huwandu hwekudya. zvechokwadi pane bhenefiti inobatika kubva kune iyo fiber yemukati mune chikafu, ngatitaure nezve izvi zvakadzama.

• Batsira nehuremu hwakawandisa uye kusashanda kwechikamu chekudya

Fiber mune shoma shoma inovandudza intestinal motility, inobatsira kuumbwa kwechigaro, uye nguva dzose kubuda kubva mumuviri. Kushandiswa kwefiber nechipfuwo kuchabatsira kuvandudza kushanda kwegumbo rekudya sese, kudzivirira kuvharwa uye manyoka.

Insoluble fiber inoderedza chiyero chekutorwa kwezvinovaka muviri, asi idzi fiber dzinotora mvura, dzinowedzera mudumbu, uye dzinoita kuti unzwe wakaguta. Yakanakira mhuka dzinovaraidza dzinoda kuderedza uremu. Yakawandisa fiber inokuvadza kune imbwa dzine hutano uye katsi, sezvo haizongodziviri kubatwa kwezvinovaka muviri, asiwo kubvisa mamwe mavhitamini anonyungudika nemafuta uye kutsvaga zvinhu kubva mumuviri.

• Chinhu chinokosha che fiber

Ngatitaure nezve tsananguro yefiber mukudya. Mukuumbwa kwechikafu chekudya, fiber inogona kusarudzwa nenzira dzakasiyana, tinokupa zano kuti utarise kune iyo yakagadzirwa nemugadziri. Fiber kana yemiriwo fiber izita rinonyanya kufungidzira, nekuti mune iyi kesi hauzive kuti miriwo kana michero inotorwa kubva kupi. Iyi ikati mubhegi.

Vagadziri vane mutoro vanoratidza kunobva fiber pane yekurongedza. Cellulose ndiyo yakacheneswa uye yepasi chikamu che pulp yemiti ine fibrous. Lignocellulose musanganiswa wezvinhu zvinoumba madziro emiti, kureva, lignin, hemicellulose uye cellulose.

Vegetable pomace uye pomace yemichero inowanikwa kubva mumiriwo nemichero, kazhinji inogadzirwa nekugadzirwa kwejusi, jamu uye zvimwe zvigadzirwa zvekudya. Fruit pomace inogadzirwa kubva mumavise, plums, uye miriwo pomace inogadzirwa kubva kumakarotsi, beet, uye lettuce.

Gorosi fiber inogadzirwa kubva muhura dzehupfu uye haina gluten-isina. Shuwa dzenzimbe dzinosara mushure mekunge madzinde agadzirwa kuti abudise shuga. Oat fiber igoko rekunze rakaomarara reoat. Faibha yepizi, nyemba, nebhinzi inogadzirwa kubva kumapodhi asina chinhu emiti iyi. Mbatata fiber chigadzirwa chekugadzirisa mbatatisi. Hypoallergenic, chikamu chekurapa kwekudya kwemhuka dzinovaraidza.

Chero ipi neipi yakanyorwa zvakajeka sosi yefiber inogona kunzi inonatsiridza kugayiwa mune yakaringana, asi muhuwandu hwakawandisa ivo vari ballast uye vanopa kunzwa kwenhema kwekuguta.

• Kuvapo kwefiber hakufananidzi nemhando

Iyo pachayo, kuvapo kwefiber pakati pezvigadzirwa hazviratidzi hutano hwepamusoro hwekudya. Mukuumbwa kwehutano hwechipfuwo chekudya, nyama kana hove inofanira kunge iri munzvimbo yekutanga. Uyewo teerera kuvapo kweprobiotics uye prebiotics mune zvekudya. Semuenzaniso, lignocellulose, beet pulp uye mbiriso mukudya pamwe chete zvichapa mhedzisiro inobatsira iyo muridzi wembwa kana katsi anotarisira nekunyatsosarudza chikafu.

Iye zvino iwe unonyatsoziva maitiro ekusarasika pakati peakasiyana mazita efiber mune chikafu uye sarudza chikafu chakakodzera chemhuka yako. Iyo fiber yemukati mune imbwa uye katsi chikafu ndeyekuwedzera, asi zvakakosha kuichengeta iri pakati nepakati. Tinoshuvira hutano kumhuka dzako dzinovaraidza!