Mafuta otsekemera amangotanthauza kuti ndizowonjezera zakudya zomwe zimafalitsa m'madzi pamene chakudya chikuphwanyidwa. Mitundu yambiri yodumpha imatchedwa viscous, yomwe imalola kuti ipange gel. Izi zimawongolera kufulumira kwa chimbudzi, kukhazikika kwa magazi m'magazi, ndi kulola kuti mukhale ndi zakudya zowonjezera bwino. Mafinyumu amadzimadzi awonetsanso kuti amachepetsa magazi a cholesterol.
Komanso, zitsulo zowonjezereka zimakhala zofufumitsa, zomwe zimapangitsa kukhala ndi thanzi labwino komanso thanzi la thupi.
Common Misspellings: osakanikirana
Zomwe zimagwiritsidwa ntchito : Zophatikizapo zimaphatikizapo mbewu za psyllium, mbewu za fulakesi, nthanga za chia, nyemba, nandolo, oatmeal, zipatso, maapulo, ndi masamba ena omwe sali wowuma monga Brussels, okra, ndi katsitsumzukwa.
Mitundu ya Fiber Fiber
Pali mitundu inayi ya zitsulo zosungunuka zomwe mungamve zokhudza: 1) pectins (monga zipatso, masamba ndi masamba) 2) beta-glucan (mu mbewu zina monga oats ndi tuber zomwe shirataki Zakudyazi ndi anapanga) 3) zimbudzi zomwe zimapezeka m'madzi (carrageenan) ndi mbeu zina (guar, acacia, nyemba zoumba) ndi 4) inulini, monga chicory, Jerusalem artichokes, ndi anyezi. Inulin imakhalanso yotchuka monga chakudya chowonjezera, mwachitsanzo, Quest Protein Bars.
Ubwino Wathanzi wa Mafubata a Soluble
Mapindu opindulitsa - Mitundu yambiri yowonjezera, makamaka mtundu wa "viscous" umene umapanga gelisi, imathandizira kuchepetsa ndi kuyendetsa gawo la chakudya kudzera m'thupi.
Izi zikuyesa kuti ndi chifukwa chimodzi chothandizira kugonana kwa madzi m'magazi pamene zitsulo zosungunuka zilipo. Zimathandizanso kuti zakudya zopatsa thanzi zikhale ndi mwayi wokwanira kwambiri m'matumbo.
2. Zopindulitsa ku Msuzi Wagazi - Kuphatikizira pamwambapa, pali umboni wakuti zitsulo zosungunuka (komanso shuga zosagonjetsa) zimayambitsa hormone yolamulira yotchedwa GLP-1.
Ndizotheka kuti zotsatirazi zimapezeka makamaka ndi kuyera kwazitsulo zosungunuka mu colon, zomwe zimatifikitsa ku:
3. Madalitso kwa Colon Health - Pakalipano mwamva kuti pali dziko lonse lapansi lomwe likuchitika mumtundu wanu chifukwa cha mabakiteriya omwe amakhala nawo, makamaka ngati tikuwasunga ndi zakudya zambiri. Makamaka mitundu yambiri ya zitsulo zosungunuka ndi chakudya chabwino kwa mabakiteriya amenewa, omwe amachititsa mavitamini, mafuta ochepa omwe amapezeka ochepa kwambiri omwe ali ovuta kudya, ndi zinthu zina zothandiza zomwe zimakhala zabwino kwa abambo athu ndi matupi athu onse komanso. Tikungoyamba kumaphunzirira za ubwino wa "microbiome" wathanzi monga ukuitanidwa.
4. Kuchepetsa Cholesterol ndi Mavuto Ena Amtima - Mafinyumu amadzimadzi awonetseredwa kuti akugwirizana ndi kuchepetsa kwa magazi m'thupi, komanso kuthamanga kwa magazi komanso vuto lalikulu la matenda a mtima.
Mafuta a Carb Low of Fiber Soluble
Anthu akamaganizira za zakudya zomwe zimakhala ndi sungunuka, amayamba kuganiza za nyemba ndi nyemba, koma pali zina zomwe mungachite kuti anthu omwe akuyang'ana ma carbs akhoza kuganizira.
1. Zitsamba zambewu ndi Chia - Mbewu zonsezi zimakhala ndi mitsempha yambiri, kuphatikizapo mchere wosakaniza, wokhala ndi shuga pang'ono kapena shuga.
Amakhalanso ndi ubwino wathanzi, onani:
2. Psyllium - Amuna a mbewu ya psyllium nthawi zambiri amagulitsidwa ngati mchere wothandizira chifukwa amakhala olemera kwambiri. Chomera chotchedwa Metamucil ndi zina zoterezi zimapangidwa kuchokera ku mankhusu a psyllium, ngakhale kuti zotsika mtengo zimayenera kupeĊµa zambiri zamalonda ndikupita kumalo osungirako zakudya, zomwe zimapezeka m'masitolo ogulitsa zakudya kapena pa intaneti.
3. Zomera Zomwe Zilibe Zasamba - Ndinadabwa ndi kuchuluka kwa zitsamba zosungunuka m'magawo ena omwe sali wowuma omwe ndimadya nthawi zonse. Mwachitsanzo, chikho cha hafu ya zophika ku Brussels chili ndi magalamu awiri a mafinyumu molingana ndi gwero lina, ndipo kusungunuka kwa katsitsumzu kumakhala pafupifupi.
Mitengo ina ya carb (kapena low-carb) yomwe imakhala ndi zitsulo zambiri zimaphatikizapo okra , turnips , kaloti , ndi artichokes .
Komanso, ndiwo zamasamba zambiri zomwe zimatha kusungunuka. Mwachitsanzo, sipinachi yophika ili pakati pa hafu ya gramu ndi galamugalamu yonse ya fiber yosakanikirana ndi gawo limodzi lakayi.
4. Zomera - Zomera zimakhala zolemetsa zambiri, koma kawirikawiri zotsika zotsikazo zimawona kuti zimakhala ndi nyemba zambiri ndipo zimalembedwa. Komabe, ndikuganiza kuti ndibwino kuyesa ndikuwonjezera zakudya zanu. Mitengo yambiri ya nyemba mu nyemba (makamaka ngati mukuphika nokha m'malo mogula nyemba zamzitini) imatchedwa stant resistant , yomwe imabweretsa shuga wa magazi ndipo imakhala yabwino kwa amtundu wathu, ndipo zina zonse zimadulidwa pang'ono. Kuwonjezera pamenepo, tawona kale zotsatira zina zomwe zimayambitsa kusungunuka zimakhala ndi magazi m'magazi, kotero ndikuganiza kuti tingapindule ndi kuyesera mu zakudya zathu.
Ngati nyemba zapamwamba-carb sizikugwira ntchito kwa inu, ganizirani nyemba za soya, zomwe zili ndi wowuma pang'ono, koma muli ndi mchere wosungunuka. Ndine wotayirira nyemba zakuda za soya zomwe zimawoneka ngati nyemba zakuda koma muli ndi mapuloteni komanso kusowa kwa carbs ya nyemba yambiri ya soya.
Zotsatira:
Brighenti, Furio et al. "Kutentha kwa ma Colonic yamagazididwe amathandiza kuti chakudya chachiwiri chikhale choyambirira." American Journal of Clinical Nutrition 83.4 (2006): 817-822.
Mapulogalamu a Zaumoyo ku Harvard University. Zigawo Zamkati mwa Chakudya Chachigawo Chachiwiri. Idafika pa September 28, 2015. Inachotsedwa kwa Anderson JW. Mitsuko yazomera mu Zakudya . Kusindikiza Kwachiwiri. 1990
Li BW, Andrews KW, ndi Pehrsson, PR. Mankhwalawa, Suguble, ndi Insoluble Zakudya Zamkatimu Zamkati mwa 70 Zakudya Zambiri Zogwiritsa Ntchito.
Theuwissen E, Mensink RP. Matenda osungunuka m'madzi komanso matenda a mtima. Physiol Behav. 2008; 94 (2): 285-292.