Mitundu iwiri ya Fiber yomwe Ili ndi Ubwino Wambiri Wathanzi Lanu
Fiber ndi yofunikira kwa aliyense, koma izi ndizoona ngati muli ndi matenda a shuga a mtundu wa 2. Ndichifukwa chakuti mitsempha imathandiza kuthandizira kulemera komanso kusakaniza shuga. Pali mitundu iwiri ikuluikulu ya fiber yosasunthika komanso yosasungunuka-ndipo imagwira ntchito zosiyanasiyana m'thupi lanu.
Kodi Zizindikiro Zotani?
Zakudya za zakudya ndi mbali ya zakudya zonse zomwe thupi lanu silingathe.
Zimakuthandizani kuti mumve bwino, zimakuthandizani kuti muzisunga nthawi zonse ndikuthandizani kuti muzidya zakudya pang'onopang'ono, kuteteza ma spikes mu shuga la magazi.
Zakudya zonse zokhudzana ndi mavitamini zingakuthandizeni kuti mukhale ndi zakudya zokwanira, kusakanikirana ndi shuga komanso mbiri ya mafuta, kuchepetsa chiopsezo cha mtundu wa shuga, matenda a mtima , ndi kunenepa kwambiri .
Mudzapeza kuti zakudya zokonzedwa zikhoza kukhala zowonjezera-zomwe zimatchedwanso kuti zida zogwirira ntchito. Lamuloli lidalibebe ngati limapereka ubwino wathanzi ngati fiber kuchokera ku zomera zachilengedwe.
Zosungunuka ndi Zosakaniza Zosakaniza
Mtsempha wosakanikirana ndi mtundu umene umakhala wovuta kwambiri ndipo sungasungunuke m'madzi. Zimayendetsa kayendetsedwe ka chakudya kudzera m'thupi. Ganizilani za fiber yosakanikirana ngati phala lopaka chakudya chogwilitsila zakudya kudzera m'thupi ndi kupukuta m'matumbo mwanu. Mtundu uwu umakhala ngati mankhwala ofewetsa ulusi, kuteteza kudzimbidwa.
Mukhoza kupeza mtedza wosasungunuka mu mtedza, mbewu, masamba, ndi mbewu zonse.
Ganizirani za malo obiriwira kapena obiriwira a mtedza ndi mbewu, mapeyala a apulo komanso "tirigu wambiri" omwe mukuwona mu ufa wa miyala. Monga mitsempha yothandizira, mukhoza kuigwiritsa ntchito pamabuku a chakudya monga mapulogalamu.
Mafinyumu amadzimadzi amasungunuka m'madzi koma samasweka kwathunthu. M'malo mwake zimakopa madzi ndikusandulika kukhala chinthu chamtengo wapatali chomwe chimachepetsa chimbudzi.
Mafuta a m'madzi amachokera kumbali ya zomera zomwe zimasunga madzi. Zitha kupanga gel monga mucilage, chingamu, kapena pectin. Chitsanzo cha mtundu uwu wa gelisi ndi gooey mkati mwa cactus pads kapena madzi okhuta otentha mutaphika nyemba.
Mitambo yambiri imayambitsa kuchepa kwanu ... mwa njira yabwino. Zimapangitsa kuti thupi lanu likhale lopweteketsa chakudya, kutembenuza ku shuga, ndikuyambitsa shuga m'magazi anu. Izi zimathandiza kupewa kuwonjezeka kwa shuga m'magazi, zomwe zimathandiza kuti insulini izigwira ntchito bwino. Mtundu umenewu umathandizanso kuteteza mafuta. Mafuta otsekemera amatha kuchepetsa cholesterol, kuchepetsa kulemera kwake ndi kuchepetsa chiopsezo cha matenda, matenda a shuga, matenda a m'mimba, matenda a mtima, ndi khansa zina. Kumathandizanso kuti muzimva bwino komanso kuchepetsa kukhumba.
Mukhoza kupeza zitsulo zosungunuka mu nyemba, zipatso za zipatso, maapulo, kaloti, balere, oats, mbewu za fulakesi, ndi mankhusu a psyllium. Pamakalata a zakudya, zitsulo zosasungunuka zingathe kulembedwa monga chingamu kapena pectin.
Malangizo a Fiber
Institute of Medicine imalimbikitsa amayi kupeza ma gramu 25 pa tsiku ndipo amuna amapeza magalamu 38 tsiku ndi tsiku. Ambiri Ammerika akuchepa Pakati pa American amapeza magalamu 15.6 patsiku.
Chifukwa malemba odya zakudya sizimasiyanitsa pakati pa fiber yosasungunuka ndi yosasungunuka, n'zovuta kufotokoza kuchuluka kwa zomwe mungapeze tsiku ndi tsiku.
Chinthu chanzeru choti muchite ndicho kuphunzira mitundu yambiri yazitsulo yomwe imapezeka mu zakudya ndikuyesa kupeza zakudya zamitundu yambiri pa zakudya zanu za tsiku ndi tsiku.
Kuwonjezera Fiber ku Zakudya Zanu
Yesani kupeza kuchuluka kwa fiber, koma musapite m'mwamba. Matenda ambiri, kapena mafinya ambiri pamene thupi lanu silinagwiritsidwe ntchito, lingakhalenso loipa, limayambitsa mpweya, kutsekula m'mimba, kutsekula m'mimba ndi kupweteka. Ngati simukuzoloŵera kudya zakudya zambiri, pitirizani pang'onopang'ono, masiku angapo. Yesetsani kudya pang'ono tsiku lonse m'malo modya zakudya zambiri ndikumwa madzi ambiri.
Chitsime:
Malangizo a Zakudya kwa Achimereka 2010. Dipatimenti ya US Health and Human Services . Kupezeka: April 25, 2012.