Mafuta a sulfure ndi osiyana kwambiri ndi fiber. Mafinyumu amatha kusungunuka mkati mwake kapena kusungunuka ndi madzi, koma kusungunuka kwapopu sikungathe. Izi zikutanthauza kuti chakudya chanu chochepa cha carb n'chosavuta. Poganizira za zakudya zamagetsi , zomwe zimachokera ku zomera monga zipatso ndi ndiwo zamasamba, za mitundu iwiri ya fiber, zitsulo zopanda mphamvu zilibe zilembo chifukwa "zimadutsa." Komabe, zitsulo zosungunuka zimakhala ndi nzeru zokhudzana ndi kalori.
Koma pankhani ya kuwerengera carbu, komabe nthawi zonse mungachotse mitundu yonse ya fiber kuchokera kuwerengera totetezeka m'magawidwe pa malemba a zakudya, kaya ndi osakaniza kapena osungunuka.
Mafubwe a Soluble
Mafinyumu amadzimadzi amaphatikizapo gums, pectins, malulages ndi zina zotchedwa hemicelluloses. Malingana ndi FDA, zida zowonongeka zimatchulidwa pazida za zakudya monga zopatsa mphamvu chifukwa zimakhala zopatsa mphamvu thupi. Ichi ndi chifukwa chakuti fiber yambiri imatha kugwiritsidwa ntchito ndi mabakiteriya omwe ali mumtunda kuti apange mafuta ochepa omwe amapezeka ndi thupi monga mphamvu. Ma makilogalamuwa samabweretsa shuga, choncho powerenga ma carb , omwe ali mumtambo wosakanikirana (ngati osasungunuka) sagwirizana nawo. Mkhalidwe womwewo ndi wofanana ndi oligosaccharides , omwe angatchulidwe kapena osatchulidwa monga fiber.
Mitambo Yopayika
Mafuta osapangidwanso amaphatikizapo mapulogalamu ena, hemicellulose ndi lignins. Zitha kupezeka mu mbewu ndi zikopa za zipatso ndi ndiwo zamasamba komanso mbewu zonse monga tirigu wonse ndi bulauni.
Sangagwiritsidwe ntchito ndi thupi kuti likhale ndi mphamvu. Mafuta osapangidwanso amatchulidwa ngati roughage ndipo ali ndi ubwino wambiri wathanzi, kuphatikizapo kukhazikitsa njala, kusunga kayendedwe kake kawirikawiri ndi zina zotero.
Ubwino wa Zaumoyo
Zakudya zam'mwamba zimakhudzana ndi zolemera zochepa komanso matenda odwala mtima.
Ndipo ngakhale chitetezo chosadziwika chimadziwika bwino kuti chiteteze chitetezo cha mthupi ndi kuchepetsa chiopsezo cha diverticulitis, kutsekemera kwazitsulo kuli ndi phindu lina zambiri. Mafinyumu amadziwika amawonjezera mabakiteriya abwino m'matumbo, omwe amachititsa thanzi labwino. Chinthu chinanso chokhazikika m'magazi ndikumatha kuchepetsa chimbudzi, chomwe chimakuthandizani kukhala ndikumverera kwathunthu mutatha kudya nthawi yayitali. Kuperewera kwa chimbudzi ndi bwino kwa inu ngati mukudya zakudya zochepa kwambiri zomwe zingakuthandizeni kuchepetsa chilakolako chanu.
Oligosaccharides ndi Fiber Soluble
Ngakhale kuti oligosaccharides amachititsa ngati fiber mu 90% ya izo sizikudya ndipo zimadutsa mumatumbo ang'onoang'ono, komabe sizinatchulidwe payekha monga zitsulo zosungunuka komanso zosasungunuka ziri ku US. Oligosaccharides, kuphatikizapo inulin ndi oligofructose amakhala ngati prebiotics mumtundu umene umapanga mafuta ochepa kwambiri (SCFAs) ndi mavitamini ena a B. Oligosaccharides amadziwikanso kuti amathandiza kuchepetsa mchere wa calcium ndi magnesium.
5 Zakudya Zakamwamba mu Masukirubu a Soluble
Anthu a ku America amapeza pafupifupi theka la makilogalamu 25 a zakudya zamagetsi tsiku. Mafakitale otchuka kwambiri mu zakudya za ku America akugwiritsidwa ntchito, mabala, ndi mbatata. Anthu otchuka kwambiri ndi zipatso, nyemba, ndi mtedza.
Nazi zakudya zisanu zodzala ndizitsulo kuti muwonjezere chakudya chanu chochepa.