Fibre: ukuthi kuyini, izinzuzo kanye efanele ibe kuhlu lokuhlukumezeka, okuqukethwe ekudleni

Abantu abaningi baye wezwa umkhiqizo esinjalo, njengoba fibre. Kuyini wezokudla fibre, cishe wonke umuntu uyazi. Nokho, fibre is esezihloliwe kuze kube manje. Ucwaningo luye lwabonisa ukuthi khona okunjalo wezokudla fibre e yokudla komuntu kusiza ukuvikela umzimba ekulweni umdlavuza. Ngaphezu kwalokho, kukhona kwesisindo, kanye ukuzinza zenhliziyo.

Yini property fibre

Uyini umnyombo, ezifana fibre, imiphumela ezuzisayo emzimbeni womuntu, ososayensi baye bathola isikhathi eside. Imicu yotshani zokudla benezingane eziningi izakhiwo. Yiwo okuthiwa ekilasini njengoba bengahlonishwa carbohydrate, okuyinto akhiwa saccharides - izingcezu ngabanye ahlelwe neketanga eside. Nokho, isikebhe sizinze izinto ezihlukile kulezo izinto ziyingxenye okunesitashi kanye nokudla okunoshukela. Fiber pheshana emathunjini is cishe hhayi ngaphansi lwezithelo olubangela ukubila. Umkhiqizo sidlula izitho futhi excreted zinjalo. Kungenxa yalesi sizathu, fibre ukubizwa ngokuthi roughage, kusiza kuyashesha futhi kulula wamathumbu ukunyakaza.

Ngaphezu kwalokho, ama-fiber wezokudla, futhi babe nezinye izakhiwo, kuhlanganise:

1. Ukulondoloza amazinga evamile cholesterol kanye kashukela.
2. Excretion ubuthi emzimbeni.
3. Ukuthuthukiswa kwe-microflora emathunjini.
4. ukuphathwa isisindo.

fibre encibilikayo

Ngakho, iziphi izinhlobo fibre wahlukanisiwe yini? Uyini fibre encibilikayo futhi bakuphi, akubona bonke uyazi. umucu okunjalo anezakhi eziningi kuyazuzisa. Kufanele kuqokonyiswe:

1. Amandla chaza emanzini.
2. Ukufuya ukukhubazeka viscous.
3. nokwenziwa lula-bacterium ekhona ikholoni.
4. Ukutholakala.

Izinzuzo kanye efanele ibe kuhlu lokuhlukumezeka fibre wezokudla Sekuyisikhathi eside kuchazwe. Le ngxenye kuyingxenye imikhiqizo eminingi. Ngakho-ke, faka ku ekudleni kwakho wezokudla fibre, ngeke kube nzima. fibre encibilikayo liyingxenye strawberry, izithelo ezisawolintshi, ibhali, oats, ilayisi bran, uphizi, ubhontshisi. Le micu yokudla umkhiqizo evumela ukuvikela inhliziyo kusukela izifo eziningi. Awudingi ukuzisebenzisa ngokuqondile. Engingakusho nje diversify yokudla wafaka izingcezu ezimbalwa le mikhiqizo engenhla.

fibre zingaxazululeki

Uyini fibre zingaxazululeki? Le micu abizwa ngokuthi anolaka. Phakathi izindawo zabo kufanele ezigqanyisiwe:

1. Insolubility emanzini.
2. Ukungabikho ifomu viscous.
3. Cishe azikho izindawo enzyme bavezwa.
4. Found in imifino kanye nokusanhlamvu.

Kunezizathu eziningi, okubonisa ukuthi fibre kufanele khona ekudleni ngamunye. Ngemva wezokudla fibre usizo ukugwema ukuthuthukiswa izifo ezithile, kanye ukunweba ubuhle kanye nentsha ilungu elithile lomzimba wethu.

ukwehlisa cholesterol

Cholesterol okungukuthi, esikhathini esiningi, ekhiqizwa isibindi. Ngakho-ke, indima yalolu ketshezi libalulekile. Nokho, inani layo ngokweqile kuvame ukuholela ukuthuthukiswa izifo ezithile inhliziyo.

fibre encibilikayo ongavimbela recirculation of acid Bile, okuyinto akhiwa ikakhulu cholesterol. Lezi izinto zinengxenye cleavage kanye ukumuncwa okwengeziwe kwamafutha. Cholesterol eziqukethwe Bile acid, kungenziwa amuncwa wumzimba kanye nezinye izinto ezakha ukudla, futhi abuye abuyele emuva isibindi. Imicu yotshani encibilikayo uyivumele ukugwema. Bona uhlangana acid cholesterol kanye ukwandisa excretion yayo emzimbeni. Ngenxa yalokho, umzimba womuntu ubamba ngokuphawulekayo esingaphansi ekhombisa yayo nokuningi.

esiswini impilo

Yiziphi ezinye izici ezibaluleke has fiber? Uyini microflora emathunjini abakwazi ukuchaza. Lapho yokungondleki okokuqala ukuzwela. Ngenxa yalokho, kukhona ukungasebenzi izitho eziningi isimiso sokugaya ukudla bungene. Lots of amagciwane ewusizo abamele microecology. Zihlala Symbiosis ngemizimba yethu. Yiqiniso, akuwona wonke amagciwane ziwusizo. Ezinye zazo yilezi pathogenic. Wonke umuntu uyazi ukuthi probiotics ukusiza okunamandla ukuze lubulale amagciwane ayingozi, ukuqinisa amasosha omzimba, kanye ukuhlanza izindonga esiswini namathumbu. Isisekelo izidakamizwa ezinjalo kuba cellulose. Lokho-ke kungukudla nezilwanyana ezincane eziningi kuyazuzisa. Badinga it for nokukhula okuvamile nokuthuthukiswa amakoloni bephilile futhi benamandla.

ucwaningo ebalulekile

Njengoba kuboniswa izifundo eziningi, wezokudla fibre ivumela enempilo microflora emathunjini. Okusimamisa izinto okunenzuzo ukuba ukukhula kwamagciwane ezuzisayo. Ososayensi e-Illinois, owayengifundela ucwaningo kule ndawo, esanda kunyatheliswa umbiko ukuthi imininingwane uxhumano amakoloni amagciwane athile kanye enzyme ukudla zesivikelo sesifuba. Fibre - yilokho okudingayo ukuze emzimbeni womuntu izifo ezinjengesifo sikashukela, ukukhuluphala. Futhi nge iziyaluyalu umzimba we microflora emathunjini. Lokhu kubonisa ukuthi ekudleni kufanele kube fibre ngokwanele. Phela, microflora enempilo - a isivikelo ezifweni eziningi emathunjini kanye nesifo sikashukela.

Ososayensi ucwaningo elandelayo Illinois luye lwabonisa ukuthi wezokudla fibre inomthelela inani amagciwane. Kulokhu, safunda izinhlobo eziningana wezokudla corn fibre. Ucwaningo luye lwabonisa ukuthi uhlobo oluthile izicubu bangathonya izinguquko microflora emathunjini. Lokhu kusikisela ukuthi probiotics futhi wezokudla fibre zizokwenziwa ngezifiso esikhathini esizayo esiseduze. Bayobe esekelwe izici microflora ngamunye. Ukuze kulabo abaphethwe thuthuva umzimba, ukukhuluphala nokuvusa izifo emathunjini, athola lokho kungaba ebaluleke esithile.

Ezinye izindawo ze-fibre

Izinzuzo kanye efanele ibe kuhlu lokuhlukumezeka fibre ngoba kusobala eziningi. Nokho, enye ayisekho ngisho uqaphele ukuthi wezokudla fibre kuyasiza kulesetayelekile isisindo. Uma esiswini, fibre esinobudlova silokhu sanda futhi kancane kancane kwandisa ngosayizi. Ngenxa yalesi impahla abantu bayo kungadla ukudla ingasaphathwa okune-fibre wezokudla. Ngenxa yalokho, umuzwa ukuphelela iza ngokushesha, futhi isikhathi eside. Ngesikhathi esifanayo umzimba uthola kilojoule ambalwa.

Amavithamini, fibre, izakhi mkhondo - lezi izinto ibalulekile impilo yomuntu. Imicu yotshani zokudla ezingaba ukuheha amanzi ukwandisa kakhulu ngobukhulu bazo. Kufanele kuqashelwe ukuthi fibre imisiwe isikhathi eside kokubili abantu. Ngenxa yalokho kukhona ukubambezeleka of ukumuncwa izinqubo egazini carbohydrate ahlukahlukene. Lokho kubanika, kuvimbela eyingozi okukhipha umzimba glucose.

Ngaphezu kwalokho, fibre encibilikayo futhi ongahluziwe kwenza kube nokwenzeka ukuba ukusula emizimbeni ubuthi. Lapho isikebhe sizinze izinto ukufinyelela ikholoni, kancane kancane siqale ukuba ngibophe abanhliziyo carcinogens, izingxenye nobungozi excretion olwengeziwe. hormone okweqile kanye nemikhiqizo ezinobuthi ngokuvamile kabusha amuncwa iziphathimandla ukuthi kubathinta kabi empilweni yomuntu.

Indlela Khulisa ukusetshenziswa wezokudla fibre

Fiber yokudla komuntu kufanele kube impoqo. Ukuze ukuthola umuzwa zonke izakhiwo wezokudla fibre, kufanele kudliwe ngosuku kuya 35 amagremu komkhiqizo. Yiqiniso, lapho kubalwa imithamo ebaluleke oluthile yobudala. Abesifazane abaneminyaka engaphansi 50, ochwepheshe batusa ukudla 25 amagremu we-fiber, amadoda - mayelana 38, nabesifazane abangabafundi abakhuthele abangaphezu kuka-50 - amagremu 21 amadoda - 30 amagremu.

Yiqiniso, ukujwayela umqulu onjalo, kuzothatha isikhathi esithile ukujwayela. Ungakhohlwa ukuthi fibre eziqukethwe imifino, izithelo, okusanhlamvu nokuyimidumba. Ngakho-ke kudingeke ukulungisa indlela odla ngayo. Nanka amanye amathiphu Wabasaqalayo:

1. Inani imicu ukudla washisa kufanele landa kancane kancane, phezu amasonto ambalwa.
2. Ngo inqubo yokutakula udinga siphuza neziphuzo kakhudlwana. Ngenxa yalesi fibre kuyoba isheshe ukuthambisa, bese ukuhambisa ngokusebenzisa ipheshana wokugaya ukudla.
3. Ukuze uthole inzuzo enkulu, kufanele adle a fibre olinganiselayo futhi ongahluziwe encibilikayo.
4. Lapho ulungiselela Ukudla kufanele ubale inani isikebhe sizinze izinto. Ngenxa yale njongo sisebenzisa imikhiqizo kwetafula eziqukethe wezokudla fibre.

Ekuphetheni

ososayensi American wabonwa ngabantu izibalo ezilandelayo: ngosuku isilinganiso US umhlali esebenzisa 12 kuphela 17 amagremu wezokudla fibre. Ngakho abantu abaningi bamane nje abakwazi ukuzithiba alawule ukudla kwabo, ochwepheshe batusa hhayi ukusebenzisa imikhiqizo yemvelo kuphela, kodwa futhi imikhiqizo ekhethekile wezokudla.