Madalitso Ambiri Ambiri a Fiber

Odwala nthawi zonse amafunsa ngati atenga zowonjezera kuti athandizidwe kapena kutsekula m'mimba, koma ndi anthu ochepa omwe amadziwa kuti kudya chakudya chokwanira ndi chofunikira kwa aliyense. Zakudya zamagulu, kapena zowonongeka, zapezeka kuti zimalimbikitsa ubwino wambiri wathanzi kuphatikizapo matumbo omwe nthawi zonse, kuphatikizapo kuthetsa bwino shuga wa shuga ndi shuga, kuchepetsa chiopsezo cha shuga kapena matenda a mtima, kuthandiza kuchepetsa thupi ndi kuteteza kunenepa kwambiri, ngakhale kuchepetsa chiopsezo wa khansa.

Zakudya za zakudya zimapezeka pa zakudya zonse monga mbewu, zipatso, masamba, mtedza, ndi nyemba (nyemba, nandolo, ndi mphodza). Ngakhale kuti imatengedwa ndi timadzi timeneti timeneti timakhala tizilombo toyambitsa matenda. M'malo mwake, zakudya zopatsa thanzi sizing'onozing'ono, kutanthauza kuti zimayenda kupyolera mu thupi popanda kupasuka momwe mazira amathyola zakudya zina monga mapuloteni, shuga, mafuta, ndi mitundu ina ya chakudya.

Mawu akuti zakudya zamtundu umodzi zimaphatikizapo mitundu yonse ya zitsulo zomwe zimapezeka muzitsulo zosungunula zakudya komanso zosakanikirana. Pano pali kuyang'anitsitsa kwa mtundu uliwonse, komanso mmene zakudya zodyera zakudya zingathandizire thanzi lathu.

Mafubwe a Soluble

Mafuta a shuga ndiwo mtundu wa zakudya zomwe zimatha kupasuka m'madzi. Mitundu yonseyi imapezeka mu zakudya zambiri monga oats, nyemba, mtedza, nandolo, mphodza, mapirasitiki, balere, komanso mbali zofewa za zipatso monga maapulo, blueberries, mphesa, prunes ndi zipatso za citrus.

Pamene mitsempha yambiri imatha kudutsa m'magazi, zitsulo zosungunuka zimamwa madzi kuti akhale chinthu chomwe chimathandiza kuchepetsa kuyamwa. Izi zimapangitsa kuti minofu yambiri ikhale yothandiza kuthetsa kutsekula m'mimba mwakutsekemera madzi okwanira, kulimbikitsa kusasunthika kwa chinyama, ndi kuchepetsa kuthamanga kumene chakudya chimayenda kudzera m'thupi.

Mafinyumu amadzimadzi amathandizanso momwe thupi lathu limapangira shuga ndi nyama.

Gel-monga mankhwala amachepetsa kuchepa kwa mimba yamimba ndipo imaperekanso chotchinga kuteteza mavitamini kuti alowe mkati ndi kutenga zakudya zomwe zimapezeka mu chakudya. Mafinyumu amadzimadzi amachititsa mafuta ochepa kwambiri omwe amachititsa kuti chiwindi chichotse chiwindi. Izi zimachepetsa kuchuluka kwa insulini yomwe imayenera kuimitsa shuga. Chotsatira chake, kutentha thupi nthawi zonse kumachepetsa kuchepetsa magazi ndi kuchepetsa chiopsezo cha mtundu wa mtundu wa shuga. Kwa anthu omwe ali ndi mtundu wa shuga woyamba kapena wachiwiri, kudya zakudya zamadzimadzi zowonongeka kungachepetse kuchuluka kwa insulini yomwe imayenera kukhala ndi shuga wathanzi labwino.

Kuphatikiza apo, minofu yambiri imalimbikitsa thanzi la mtima kudzera mu kuchepetsa cholesterol. Pamene mitsempha yambiri imatha kudutsa m'mimba, imamangirira ndi acids ndi cholesterol yomwe imachotsedwa ndi fiber. Pakapita nthawi, izi zimapangitsa kuchepetsa LDL (low-levelensity lipids, kapena "cholesterol choipa") m'magazi, omwe amalepetsa kuchepetsa thupi lonse komanso kuchepetsa chiopsezo cha matenda a mtima kapena kukwapula.

Mitambo Yopayika

Mitambo yopanda kutentha ndi mtundu wa fiber yomwe sipasuka m'madzi.

Pamene ikudutsa m'magawo am'mimba, insoluble fiber yowonjezereka, kapena kulemera kwake, kuchitetezo. Ngakhale si mankhwala ofewa mankhwala ofewa, mankhwala osakanikirana amachititsa kuti munthu asamangidwe bwino, zomwe zingathetsere kuvomereza komanso zimalimbikitsa kuthetsa nthawi yowonongeka kwa poizoni yomwe imapezeka mu colon. Chingwe chosasunthika chimachepetsanso chitsimecho, kuchepetsa kutsika kwa matumbo ndi kuchepetsa kufunika kwa kufooka, zomwe zingathandize pokhapokha kuteteza ndi kuchiza mafinya. Amapezeka mu tirigu, rye, bulauni, mpunga, mtedza komanso maselo a mpanda. Zomera zobiriwira, masamba, komanso zikopa ndi mapepala ambiri a zipatso ndi ndiwo zamasamba, ndizopangidwa kuchokera ku makoma osungunuka.

Zakudya za zakudya zimathandizanso kulemera kwa thupi komanso kuchepetsa kunenepa kwambiri. Popeza zakudya zomwe zili ndi zakudya zamakono zimasiyitsa kuti mukhale okhutira ndi odzaza, mungadye zochepetsetsa, zomwe zimayambitsa kulemera kwa nthawi. Zakudya zambiri zapamwamba zimakhala zochepa pa chiwerengero cha glycemic, chomwe chiwerengero chomwe chimakhudza kuchuluka kwa chakudya chomwe chidzakhudza miyeso ya shuga ya magazi. Izi zimabweretsa zochepa za shuga, zomwe zimathandiza kupewa zolakalaka nthawi zonse komanso kuchita zinthu zowonongeka. Kuonjezera apo, zakudya zapamwamba zimakhala zocheperapo "zowonjezera mphamvu," kutanthauza kuti ali ndi zakudya zochepa zofanana ndi zakudya zochepa.

Zakudya zapamwamba zowonjezereka zimaphunziranso ntchito yawo popewera khansa. Ngakhale ofufuza akuwerengabe kugwirizana kotheka kwa khansa yamtundu, kafukufuku waposachedwapa apeza kugwirizana kwa khansa ya m'mawere. Ochita kafukufuku apeza kuti kudya kwapamwamba pakati pa akazi pazaka zachinyamata ndi zaka zachinyamata kumakhala ndi chiopsezo chochepa cha khansa ya m'mawere.

Malinga ndi Academy of Nutrition and Dietetics, kudyetsedwa kwa tsiku ndi tsiku kwa zakudya zosiyana siyana kumadalira malingana ndi msinkhu komanso nkhanza - kuyambira 21-38 magalamu patsiku. Komabe, USDA ikuyesera kuti Achimereka akulephera kutsatira malangizo ndikugawa pafupifupi magalamu 15 patsiku.

Ngakhale kuti zakudya zambiri zamasamba zimakhala ndi zitsulo zosasungunuka komanso zosasungunuka, malemba abwino amalemba mndandanda wa zowonjezera zowonjezera zakudya zomwe zimapezeka pamtunda uliwonse poyerekeza ndi kuchuluka kwa fiber mtundu. Ngakhale mitundu yonse ya fiber imakhala ndi mbali yofunika kwambiri popititsa patsogolo thanzi labwino, cholinga chake chiyenera kukhala pa zakudya zamtundu wa zakudya zomwe zimaperekedwa tsiku ndi tsiku, poyesera kuphatikizapo magwero ambiri a zakudya zowonjezera zakudya.

Zowonjezerani Zambiri Zamakono Anu Zakudya

Nazi malingaliro owonjezera kuchulukitsa zakudya:

1. Sankhani chimanga chachakudya cham'mawa ndi mbewu zonse zomwe zimatchulidwa monga choyamba.
2. Gwiritsani ntchito zosachepera zisanu za zipatso ndi ndiwo zamasamba patsiku - kusankha mitsinje yatsopano ndi yamchere, yomwe imakhala ndi mchere wambiri.
3. Bwezerani mpunga woyera, mkate, ndi pasitala ndi zinthu zonse za tirigu ndi mpunga wofiira.
4. Onjetsani nyemba zamphongo, pinto kapena nyemba kuti mupatse supu ndi saladi.
5. Sankhani zokometsera monga zipatso zouma ndi mtedza, kapena mipiringidzo ya granola yowonjezeredwa.
6. Onjezani tirigu kapena oats tirigu ku yogurt kapena smoothies komanso pophika muffin, mikate, kapena makeke.

Njira inanso yowonjezeretsa zakudya zamagetsi ndikutenga chakudya chamtundu uliwonse. Ndipotu, nthawi zambiri timafuna kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda monga njira yothandizira anthu kusamalira zinthu zosiyanasiyana. Komabe, kumbukirani kuti zowonjezerapo sizimapereka mitundu yofanana ya mafinya, mavitamini, mchere, ndi zakudya zina zofunikira monga zakudya zabwino zomwe zimadya kuchokera ku zakudya zosiyanasiyana zomwe zimadya zakudya zambiri.

Pamene mukuyamba kuwonjezera zakudya zowonjezera zakudya, kumbukirani kumwa madzi ambiri. Akatswiri tsopano amalimbikitsa kuti anthu amwe mofanana ndi theka la thupi lawo m'madzi ambiri tsiku lililonse. Mwachitsanzo, izi zikutanthawuza kuti munthu wolemera masekeli 150. ayenera kumwa ma ovundi 75 pa tsiku. Kupeza chakudya choyenera cha madzi kumathandiza kuti zakudya zamagetsi zizigwira ntchito bwino pamene zimadutsa m'mimba. Komanso, kumbukirani kuti zingakhale bwino kuti pang'onopang'ono uwonjezere zakudya zamtundu uliwonse kuti zisawonongeke, kupuma kapena gasi, zomwe zingakhale zachilendo pamene minofu yambiri imayambitsidwanso mofulumira.

> Zotsatira:

> Dahl WJ, Stewart ML. Udindo wa Academy of Food and Dietétics: Zotsatira za Umoyo wa Zakudya Zam'thupi. J Acad Nutrition Zakudya. 2015 Nov; 115 (11): 1861-70. lembani: 10.1016 / j.jand.2015.09.003.

> Harvard School of Health Public. http://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

> Francesca De Filippis, et.al. Kuphatikizidwa pamtunda kwa zakudya za Mediterranean kumathandiza kwambiri m'matumbo tizilombo toyambitsa matenda komanso kugwiritsidwa ntchito kwa metabolome. Gut , 2015; gutjnl-2015-309957 DOI: 10.1136 / gutjnl-2015-309957

> University of Maryland Medical Center. http://umm.edu/health/medical/altmed/supplement/fiber

> USDA. http://www.ers.usda.gov/topics/