Maphunziro a sayansi ali osadziwika - sangathe kutsimikizira kuti fiber imachepetsa chiopsezo cha khansara yamtundu , komabe iwo sangathe kutsimikizira kuti izo siziri. Kodi mungadziwe bwanji ngati mukuyenera kuwerengera magalamu anu a fiber kapena ayi?
Zaka zambiri za maphunziro apereka mayankho otsutsana pa funso ili. Mfundo yofunika kwambiri: Fiber ndi yabwino kwa inu, mosasamala kanthu kuti izi zimachepetsa chiopsezo chanu cha khansa yamtunda.
Ngakhale tsiku lina sayansi imatsimikiziranso kuti zakudya zamagulu sizingakhudzire matenda anu a khansa, zingakuthandizeni kuchepetsa chiopsezo cha cholesterol chokwanira , kunenepa kwambiri, mtundu wa shuga 2, matenda a mtima ndi matenda enaake a kugaya.
Mitundu ya Fiber
Zofukufuku zomwe zimathandiza zakudya zapamwamba kwambiri kuti zithetse chiopsezo cha khansara ya coloni zonse ziri ndi chinthu chimodzi chofanana - sikuti ndi kuchuluka kwa fiber yomwe mumadya, koma mtunduwo. Zoonadi, mutha kutenga bokosi la tirigu woyengedwa omwe ali ndi zida ndi zakudya zomwe zimabweretsamo (mwachitsanzo, zolimbikitsidwa) kapena kupanga mapiritsi pang'ono, koma maphunziro ena amanena kuti sangapangitse colon yanu kukhala yosangalala monga kudya ntchito yeniyeni yochokera ku chilengedwe.
Zomwe mungaganizireko: Ngati mutapeza zakudya zanu zonse, mumasowa zakudya zakuthupi. Zipatso ndi ndiwo zamasamba zili ndi mankhwala ophera antioxidants, micronutrients, ndi phytochemicals - zonse zomwe zimatsimikiziridwa kulimbikitsa thanzi.
Kodi Zizindikiro Zotani?
Kuthamanga, zambiri, "fiber" (ngati mukukhala kumbali ina ya dziwe) ndi mawu a lingaliro lomwelo: zakudya zamagetsi. Chitsulo cha chilengedwe ndi gawo lopanda chakudya cha mbewu.
Kusakaniza ndi Kusasunthika
Zakudya za zakudya zimakhala ngati zosungunuka kapena zosasungunuka. Yesetsani kuti musakanikizidwe ndi mtundu umene mumadya, ingoganizirani kuti mutenge bwino mitundu yonseyo.
Kudya chakudya chopatsa thanzi chokhala ndi zipatso, ndiwo zamasamba, mphodza ndi mbewu zonse zimapangitsa kusakaniza bwino.
Zitsanzo zikuphatikizapo:
- Mafinyumu amadzimadzi amakhala ochepa kwambiri ndipo amasintha gelatinous m'kamwa mwanu. Amachepetsa kuyamwa ndipo ingathandize kuchepetsa cholesterol.
- Mbewu
- Zomera zambiri
- Mafuta osapangidwanso ndi osapsa ndipo amatha kupyolera mu coloni yanu yosasinthika. Zimayendetsa chimbudzi komanso "mabulu" amatha kupuma koma samakhudza mafuta m'thupi.
Zitsanzo zazitsulo zosasungunuka zikuphatikizapo:
- Zipatso zambiri
- Nyemba, mphodza
- Mbewu ndi mtedza
Mbewu
Mitundu itatu ya mbewu iliyonse ili yonse, yoyeretsedwa ndi yolimbikitsidwa (yowonjezedwa). M'dziko lawo losasinthika, zonsezi zimakhala ndi zigawo zitatu zofunikira:
- Endosperm - mkati mwake. Ili ndi mitsempha yaying'ono kwambiri.
- Germ - gawo lopakati. Ali ndi zida zochepa.
- Nthambi - yosanjikiza. Ili ndi zowonjezera zamtundu ndi micronutrient.
Mbewu zonse zimakhala ndi zigawo zitatu, zomwe zikutanthauza kuti ali ndi zowonjezera kwambiri ndi zakudya zowonjezera. Zili zosasinthika kuchokera kukolola kupita ku gome lanu. Njere zoyeretsedwa zavulidwa ndi nthambi zawo ndi majeremusi, kusasiya endosperm yosavuta komanso yochepa kwambiri. Nkhumba zokhala ndi zolimba zakhala zitang'ambika zigawo zawo zachirengedwe, ndipo zowonjezera zopangidwa ndi anthu ndi zakudya zimabwereranso ku tirigu.
Sayansi imanena kuti pafupifupi theka la mbewu zathu za tsiku ndi tsiku ziyenera kukhala mbewu zonse. Zonsezi zikuphatikizapo:
- Tirigu wosapuntha
- Mafuta onse
- Msuzi wofiira kapena wamtchire
- Millet
- Mbuliwuli
- Kinoya
- Buckwheat
Njere zoyeretsedwa zimapezeka mu tirigu, zakudya zowonongeka, mpunga woyera ndi mikate yoyera. Zimapereka zochepa kwambiri pa njira ya zakudya zamagetsi ndipo nthawi zina zimadzaza ndi makilogalamu.
Kuwonjezera pa mbewu, mutha kutenga zambiri zamtundu wanu tsiku ndi tsiku ku nyemba, zipatso ndi ndiwo zamasamba. Apulo imodzi, nthochi, malalanje kapena karoti ili ndi pafupifupi 2 mpaka 3 magalamu a fiber. Mbatata (khungu pa), chimanga ndi broccoli ali ndi mchere wambiri, pafupifupi 4 mpaka 5 magalamu, malingana ndi kukula kwake.
Nyemba zophika ndi nkhuyu zodzala ndi zowonjezera; ½ chikho chophika chophika kapena nkhuyu zitatu zokha (zouma) amapereka 8 kapena kuposa magalamu a fiber.
Tsitsi Kwa Colon Yanu
Zigawo zimagwira ntchito zofunika kwambiri pamene zikuyenda kudzera m'magazi anu:
- Kuwonjezereka kwa peristalsis - kayendetsedwe ka sitima kupyolera mu colon
- Amathandiza kuyendetsa kayendedwe ka m'mimba
- "Zimatuluka" poizoni kuchokera mu coloni yanu
- Ziphuphu zowopsya, monga bile acid kuchokera ku chimbudzi
- Zimakupangitsani kuti mumve "zodzaza" nthawi yayitali ndipo zingakuthandizeni kulemera
- Kumangirira ndi cholesterol ndi kuchepetsa cholesterol choipa m'magazi
Ndili ndi Zambiri Ziti?
Kawirikawiri, malipiro othandizidwa tsiku ndi tsiku (RDA) amatha kufanana pakati pa amuna ndi akazi ndipo amadalira zaka za munthu. Amuna 50 ndi azaka 50 ayenera kuyesetsa kuti akhale ndi magalamu 38 a fiber tsiku lililonse. Azimayi zaka 50 ndi ofunika amafunika pafupifupi magalamu 25 a fiber tsiku lililonse. Amuna ndi akazi oposa zaka 50 amafunikira fiber pang'ono - 30 gm tsiku lililonse kwa amuna ndi 21 magalamu tsiku ndi tsiku kwa akazi.
Mavuto a Gluten
Ngati muli ndi matenda a celiac kapena mtundu uliwonse wa kusagwirizana kwa gluten, musaope. Mutha kuwonjezeranso mitsempha mu zakudya zanu; Komabe, muyenera kupewa mbewu zamtundu wa gluten, monga balere, tirigu, ndi rye. Pali zakudya zamtundu wambiri zomwe zimakhala zosasuka, kuphatikizapo:
- Zipatso
- Zamasamba
- Chikapu
- Chilakolako
- Amaranth ufa
Pamene mukukayikira, lankhulani ndi dokotala wanu za kuwonjezeka kwa zakudya zomwe mumadya. Chenjezo: Musati muwonjezere zakudya zanu zamagetsi mofulumira kapena kupewera, mpweya ndi mphutsi zingakhoze kutsatira. Powonjezerapo kuwonjezerapo mitsempha pang'onopang'ono, mudzafuna kuwonjezera madzi anu. Ngakhale kuti hydration imayenera kusiyana pakati pa munthu ndi munthu, munthu wamba amafunikira magalasi asanu ndi atatu, 8 ounce tsiku lililonse.
Zotsatira:
American Academy of Family Physicians. (nd). Fiber: Mmene Mungapangire Mtengo Mu Zakudya Zanu.
Maofesi a Kuletsa ndi Kuteteza Matenda. (nd). Chakudya kwa aliyense: Zomwe zimayambira: Zakudya.
Doyle, C. (November 2011). Pewani pa "Gulu la Nthambi" la Thanzi Labwino. American Cancer Society Expert Voices.
Dipatimenti ya Ulimi ya United States. (nd). Zaumoyo ndi Zakudya Zakudya Zakudya Zakudya Zambewu.