Zviri muChinyorwa
Lifkwakakosha zvisingaite. Inopfuura nemudumbu isina kugayiwa uye inosvika muura. Ikoko, inodyisa iyo inobatsira gut bacteria. Fiber inokurudzirawo kuderedza uremu, inoderedza mazinga eshuga yeropa uye inovandudza kuvimbiswa.
Iyo yakakurudzirwa kudya kwemazuva ese ndeye 25 magiramu evakadzi uye 38 magiramu evarume. Zvisinei, vanhu vazhinji vanodya anenge 15-17 magiramu pazuva, kana hafu yezuva nezuva.
Zviri nyore chaizvo kuwedzera yako fiber kudya. high fiber foods Nhamba inofanira kutorwa zuva nezuva inogona kudyiwa nenzira ine utano. Chikumbiro "Zvokudya zvine Fiber Yakanyanya” ve "Benefits yeFiber foods"...
Chii chinonzi Fiber?
Lifchinhu chakakosha chekudya kune hutano. Yakakwana fiber kushandiswa kunoreva kuva nehutano, kudzivirira rudzi rwechipiri chirwere cheshuga uye kuwedzera uremu.
Zvinokurudzirwa kuti varume vadye magiramu makumi matatu nemasere efiber pazuva, nepo chiyero ichi chiri magiramu makumi maviri nemashanu evakadzi.
Zvisinei, zvose fibers haina mhedzisiro yakafanana pamuviri, uye hutano hwemhando dzakasiyana dzakasiyana zvakare.
Mhando dzakasiyana dzeFiber
Dietary fiber iboka remakabhohaidhiretsi risingagoni kugayiwa muvanhu. Inowanikwa mune zvese zvekudya zvezvirimwa, kusanganisira michero, miriwo, nzungu, mhodzi, uye zviyo.
Dietary fiber inogona kuiswa nenzira dzakawanda, sezvo inoreva rudzi rwakasiyana rweboka remakabhohaidhiretsi. Zvisinei, inowanzoiswa mumapoka sezvinotevera maererano nekugadzirisa kwayo:
Insoluble fibers
Fibers idzi hadzina kunyungudika mumvura. Inowanzopfuura nemumatumbo asina kuchinjwa uye inowedzera kuwanda kune chituru.
soluble fibers
Mafiibha aya anonzva mvura muura kuti iite jelly-like paste. Izvi zvinononotsa kugayiwa kwechikafu chatinodya.
Zvikafu zvakawanda zvine zvese zvinonyungudika uye zvisingaverengeki fiber.
Chikafu chinowanzo ine insoluble fiber zvinosanganisira zviyo, bran yegorosi, uye mimwe michero (yakadai semakotapeya) nemiriwo (senge celery necauliflower).
Nzvimbo dzakanaka dzefiber inonyungudika mimwe michero (sestrawberries nemabhanana) nemiriwo (sebroccoli nemakarotsi) semapfunde, mhodzi dzefurakisi, bhinzi nenyemba.
Ndezvipi Zvakanakira Fiber?
Fiber inobatsira kuchengetedza ura hutano
Kushandiswa kwefiber kunobatsira kuchengetedza ura nguva dzose uye kunobvisa kuvimbiswa.
Imwe ongororo yakawana kuti 77% yeavo vane chisingaperi kuvimbiswa vakawana zororo nekungodya yakawanda fiber.
Uyezve, huwandu hwakakwana hwefiber hunofungidzirwa kuwedzera kukura kwe "akanaka" mabhakitiriya mumatumbo evamwe.
Semuenzaniso, soluble fibers inozivikanwa se prebiotics inodyisa mabhakitiriya anobatsira ari mumatumbu. Inobatsira hutano nekubatsira kuvandudzwa kwemabhakitiriya akanaka emudumbu.
Vanowedzerawo kugadzirwa kwezvimwe zvakakosha zvinovaka muviri, zvinosanganisira mapfupi-cheni fatty acids senge butyrate, iyo inofungidzirwa kutsigira ine hutano immune system uye gut barrier function.
Zvakakosha kuva nechivharo chakasimba chemukati. Inobatsira kuchengetedza hutano nekudzivirira mavhairasi uye mabhakitiriya anokuvadza kupinda mumuviri.
Zvimwe zvikafu zveprebiotic oats, mabhanana nemastrawberries.
Fiber inobatsira kuderedza uremu nekupa satiety
Kudya zvikafu zvakapfuma mufiber kunobatsira kuderedza uremu.
Observational studies dzinoratidza kuti vanhu vanodya faibha yakawanda vanowanzoita huremu hushoma uye vane huremu hushoma hwemafuta emuviri.
Izvi zvinodaro nekuti, high fiber foodsIyo yakaderera mumakoriyori uye yakawanda kuzadza pane yakaderera-fiber chikafu. Izvi, high fiber foodsZvinoreva kuti zvinogona kukubatsira kuti udye zvishoma usingazvizivi.
Fiber inodzivirira kubva kurudzi rwechipiri chirwere cheshuga
Kushandisa huwandu hunokurudzirwa hwefiber nguva dzose kunofungidzirwa kubatsira kudzivirira uye kubata chirwere cheshuga chechipiri.
Maererano nekuongorora kwekuongorora, avo vanodya fiber yakawanda vane ngozi yakaderera yekuva nechirwere cheshuga 2.
Chidzidzo chakatevera 14 vanhu kwemakore gumi nemana chakawana kuti avo vaidya zvinopfuura magiramu gumi nemashanu efiber pazuva vaive nenjodzi yakaderera yekuva nechirwere cheshuga.
Pamusoro pezvo, njodzi iyi yaive yakaderera muboka raidya insoluble fiber.
Imwe ongororo yakawana kuti vanhu vaidya 3-5 servings yezviyo zvakakwana pazuva vaive ne26% yakaderera yerudzi rwechirwere cheshuga.
Kana iwe uchitova nechirwere cheshuga, zvinofungidzirwa kuti kudya fiber yakawanda kunogona kubatsira kudzora mazinga ehuga.
Ichi ndicho chikonzero faibha yakanyungudika ichinonotsa kugayiwa uye kunyudzwa kweshuga, zvichikonzera kukwira zvishoma nezvishoma kwemashuga eropa uye kushomeka kweshuga yeropa.
Tsvagiridzo inoratidza kuti kuwedzera fiber kudya, kunyanya soluble fiber, inogona kudzikisa mazinga eshuga yeropa uye kugadzirisa hutano hwemetabolism muvanhu vane Type 2 chirwere cheshuga.
Fiber Inokuvadza Here?
Kuwedzera kudya fiber kunopa hutano hwakawanda, asi dzimwe nguva kunogona kukonzera matambudziko.
Kana iwe usina kujaira kudya yakawanda fiber, kamwe kamwe kuwedzera kudyiwa kwako nehuwandu hwakawanda kunogona kukonzera zviratidzo zvekugaya zvakadai sekuputika, kurwadziwa, uye gasi.
Zvakare, kune avo vane irritable bowel syndrome (IBS), chikafu chine fiber ringava dambudziko.
Izvi zvinodaro nekuti vazhinji high fiber foods Iyo zvakare yakakwirira mumakabhohaidhiretsi anoviriswa anozivikanwa seFODMAPs. Izvi zvinozivikanwa kuita kuti zviratidzo zveBS zviwedzere.
Chii chinonzi Fibrous Foods?
Pears
PearsMuchero unonaka uye unovaka muviri. Ndiyo imwe yeakanakisa michero masosi e fiber.
Fiber content: Peya repakati rine 5.5 magiramu efiber, uye 100 magiramu efiber ane 3.1 magiramu.
mastrawberry
mastrawberry Muchero unonaka uye wakakurumbira. Inotonaka kudarika chero chikafu chisina kudya. Ichowo chimwe chezvibereko zvinovaka muviri-dense. Iyo yakazara nevhitamini C, manganese, uye marudzi ese ane simba antioxidants.
Fiber content: Kune magiramu maviri efiber mu100 gramu. Tichifunga nezve yakaderera calorie yemukati yestrawberries, iyi chiyero chakanyanya.
yekotapeya
yekotapeya Yakasiyana nemimwe michero. Panzvimbo pemakabhohaidhiretsi, ine mafuta ane utano. Iyo yakakwirira kwazvo muvhitamini C, potassium, magnesium, vhitamini E uye akasiyana mavhitaminzi B. Iinewo zvakawanda zvinobatsira pautano.
Fiber content: Kune 100 magiramu efiber pa6.7 gramu.
maapuro
maapuroIcho chimwe chezvibereko zvinogutsa. Iyo zvakare yakakwirira mune fiber content.
Fiber content: Apuro riri pakati nepakati rine 4.4 magiramu efiber, uye 100 magiramu ayo ane 2.4 magiramu efiber.
razibheri
Raspberries michero inovaka muviri zvikuru ine kunhuhwirira kwakasimba. Inotakurwa ne vitamin C uye manganese.
Fiber content: Kapu imwe ine magiramu masere efiber, nepo 8 magiramu ane 100 magiramu.
mabhanana
mabhananaIyo yakanaka sosi yemavhitamini akawanda anovaka muviri uye zvicherwa, kusanganisira vhitamini C, vhitamini B6 uye potassium.
fiber content: Bhanana riri pakati nepakati rine 3.1 magiramu efayibha uye 100 magiramu efayibha pa2.6 magiramu.
Bhanana rakasvibira kana risati raibva rine huwandu hwakawanda hwestarch isingagadzike, rudzi rwecarbohydrate isingagadzike inoita sefayibha.
Berries
Blueberries (3,6 gramu pamukombe) uye mablackberries (7,6 magiramu pamukombe) anopa fiber.
makarotsi
makarotsi Muriwo wemidzi unonaka, unokora uye unovaka muviri zvikuru. Iyo yakakwirira muvhitamini K, vhitamini B6, magnesium uye beta carotene, antioxidant inova vhitamini A mumuviri.
Fiber content: Kune 3.4 magiramu efayibha mukapu uye 100 magiramu efayibha pa2.8 magiramu. Uyu muyero wakanyanya kwazvo, uchipihwa yakaderera calorie yemukati yemakarotsi.
Beet
BeetMudzi wemuriwo wakapfuma mune zvakati wandei zvakakosha zvinovaka muviri senge folate, iron, mhangura, manganese uye potassium.
Iyo inorganic nitrate mumabhiti zvinovaka muviri zvinozivikanwa kuve zvine mabhenefiti akasiyana ane chekuita neropa rekudzora uye kuita maekisesaizi.
Fiber content: 1 kapu ine 3.8 magiramu efayibha uye 100 magiramu ayo ane 2.8 magiramu efiber.
broccoli
broccoliMuriwo we cruciferous uye une nutrient-dense. Yakatakurwa nevhitamini C, vhitamini K, folate, B mavhitaminzi, potasium, iron uye manganese, uye ine antioxidants uye kenza-kurwisa chikafu.
Broccoli ine mapuroteni akawanda kana ichienzaniswa nemiriwo mizhinji.
Fiber content: 1 kapu ine 2.4 magiramu uye 100 magiramu ayo ane 2.6 magiramu efiber.
Artichoke
ArtichokeIyo yakakwirira mune zvakawanda zvinovaka muviri uye ndeimwe yeakanakisa manyuko efiber.
fiber content: Kune 1 magiramu efiber mu6.9 artichoke uye 100 magiramu efayibha pa5.4 gramu.
Brussels inomera
Brussels inomeraMuriwo wecruciferous kubva kumhuri imwechete se broccoli. MaBrussels anomera akakwira zvakanyanya muvhitamini K, potassium, folate, uye cancer-kurwisa antioxidants.
Fiber content: 1 kapu inopa 3.3 magiramu uye 100 magiramu inopa 3.8 magiramu efiber.
Lentil
Nyemba kudya kunovaka muviri. Yakanyanya kukwirira muprotein uye inotakurwa nemhando dzese dzekudya kwakakosha.
Fiber content: 100 magiramu ayo ane 7,9 magiramu e fiber content.
Bean bhinzi
Bean bhinziInotakurwa neprotein-based protein uye zvakasiyana-siyana zvakasiyana-siyana zvekudya.
Fiber content: 1 kapu yebhinzi yakabikwa yeitsvo inopa 11.3 magiramu uye 100 magiramu e6.4 magiramu efiber.
pizi
Fiber content: 1 kapu yepizi yakabikwa inopa 16.3 magiramu, uye 100 magiramu inopa 8.3 magiramu efiber.
Chickpeas
ChickpeasIregume inotakurwa nekudya, kusanganisira mamineral uye mapuroteni.
Fiber content: 1 kapu yehuku yakabikwa inopa 12.5 magiramu uye 100 magiramu inopa 7.6 magiramu efiber.
Quinoa
QuinoaIine marudzi ese ezvikafu, mapuroteni, magnesium, iron, zingi, potassium uye antioxidants.
Fiber content: 1 kapu yequinoa yakabikwa inopa 1,6 magiramu efiber.
Oat
OatNdiyo imwe yezviyo zvine hutano. Iyo yakawanda kwazvo muvhitamini, zvicherwa uye antioxidants. Iyo ine ine simba soluble fiber inonzi beta glucan ine mabhenefiti makuru pashuga yeropa uye cholesterol.
Fiber content: 100 magiramu anopa 10,6 magiramu efiber.
Popcorn
PopcornIyo yakakwirira kwazvo mufiber. Nekudaro, kana iwe ukaiputika nemafuta akawandisa, iyo fiber yemukati inenge isina basa kana ichienzaniswa neiyo calorie yemukati.
Fiber content: 100 magiramu anopa 14.5 magiramu efiber.
Almond
AlmondIyo yakakwirira kwazvo mune zvakawanda zvinovaka muviri, kusanganisira mafuta ane hutano, vhitamini E, manganese uye magnesium.
Fiber content: 100 magiramu anopa 12.5 magiramu efiber.
Chia Seed
chia mbeu Inovaka muviri zvikuru, ine huwandu hwakawanda hwe magnesium, phosphorus, calcium uye magnesium. Zvichida ndiyo yakanakisa sosi yefiber.
Fiber content: 100 magiramu anopa 34,4 magiramu efiber.
Mbambaira
MbambairaMuriwo wemidzi une moyo uye unonaka. Iyo yakakwirira kwazvo mu beta carotene, B mavhitaminzi, uye akasiyana mamineral.
Fiber content: Mbatatisi yepakati yakabikwa (isina peel) inopa 3.8 magiramu efiber.
Chokoreti yakasviba
Chokoreti yakasvibaNdechimwe chezvokudya zvinonaka. Zvinoshamisa kuti zvakakwirira mune zvinovaka muviri uye zvakapfuma mune antioxidants uye zvinovaka muviri-dense.
Fiber content: 100 magiramu echokoti yakasviba inopa 10.9 magiramu e fiber.
Zvokudya Zvine Soluble Fiber
Soluble fiber imhando yefayibha inopfavisa chituru uye ichikwevera mvura muura, ichikurudzira kufamba ura nguva dzose.
Inobatsira kunzwa uzere kwenguva yakareba, inoderedza kuvimbiswa, pamwe nekuderedza cholesterol uye shuga yeropa.
pano "Zvokudya zvakakwirira mu soluble fiber" uye fiber content…
bhinzi nhema
bhinzi nhemaIine pectin, chimiro chefiber inonyungudika inoita kunge chingamu mumvura. Izvi zvinononotsa kubuda mudumbu uye kunoita kuti unzwe wakaguta kwenguva yakareba, zvichipa muviri nguva yakawanda yekunwa zvinovaka muviri.
Bhinzi nhema dzakapfuma muprotein ne iron, dzine macalorie mashoma, uye dzinenge dzisina mafuta.
Soluble fiber content: 129 magiramu ebhinzi nhema akabikwa anopa 5.4 magiramu e soluble fiber.
Brussels inomera
Isu tinoziva kuti Brussels inomera inzvimbo yakanaka yefiber.
Iyo soluble fiber muBrussels inomera inoshandiswa kudyisa anobatsira gut mabhakitiriya. Izvi zvinogadzira mavhitaminzi K uye B, pamwe chete nepfupi-chain mafuta acids anotsigira mudumbu.
Soluble fiber content: 78 magiramu eBrussels anomera anopa 2 magiramu e soluble fiber.
yekotapeya
Iyo yakapfuma mune zvese soluble uye insoluble fiber.
Soluble fiber content: Hafu yekotapeya ine 2.1 magiramu efiber inonyungudika.
Mbambaira
Mbatatisi yepakati inotapira ine magiramu mana efiber, hafu yacho inonyungudika fiber. Mbatatisi inokubatsira kuti unzwe wakaguta nekuda kweiyo yakanyanya soluble fiber content.
Soluble fiber content: 150 magiramu ematapirita akabikwa ane 1.8 magiramu e soluble fiber.
broccoli
Broccoli inzvimbo yakanaka yekudya fiber, iyo inopfuura hafu inonyungudika.
Huwandu hwefiber inonyungudika inowanikwa mu broccoli inotsigira hutano hwematumbo nekudyisa mabhakitiriya akanaka mumatumbo makuru. Aya mabhakitiriya anogadzira anobatsira mapfupi-chain mafuta acids akadai sebutyrate uye acetate.
Soluble fiber content: Iyo yakanyunguduka fiber yemukati ye92 magiramu ye broccoli yakabikwa ndeye 1,5 magiramu.
Turnip
Turnip mudzi wemuriwo. Chikafu chakanyanya kuwanda mumuriwo uyu potassium, ichiteverwa necalcium, mavhitaminzi C uye K.
Izvo zvakare zvakanakira kuwedzera fiber kudya.
Soluble fiber content: 82 magiramu eturnip yakabikwa ine 1.7 magiramu e soluble fiber.
Pears
Peya iri pakati nepakati ndiyo yakanaka sosi yefiber, ine 5.5 magiramu efiber content. 29% yeiyi inonyungudika fiber, chimiro chayo chikuru pectin.
Nekuda kweiyo yakakwira fructose uye sorbitol yemukati, iyo peya zvakare ine laxative mhedzisiro.
Soluble fiber content: Peya yepakati ine 1,5 magiramu efiber inonyungudika.
Bean bhinzi
itsvo bhinzi inzvimbo yakanaka ye soluble fiber, kunyanya yakakwirira mu pectin. Zvisinei, vamwe vanhu vangava nedambudziko rokuigaya.
Soluble fiber content: 133 magiramu ebhinzi yakabikwa yeitsvo inopa magiramu matatu efiber inonyungudika.
maonde
Muchero unovaka muviri une calcium, magnesium, potassium, B mavhitaminzi nezvimwe zvinovaka muviri.
Zvose maonde akaomeswa uye matsva ndiwo makuru e-soluble fiber, iyo inobvumira nguva yakawanda yezvokudya kuti iwedzere, inonotsa kufamba kwezvokudya mumatumbo.
Maonde akaomeswa anoshandiswawo kubvisa kuvimbiswa.
Soluble fiber content: 37 magiramu emaonde akaomeswa ane 1.9 magiramu e soluble fiber.
Nectarine
Nectarine idrupe inokura munzvimbo dzinodziya, dzine mwero. Iyo yakanaka sosi yevhitamini B, potassium uye vhitamini E. Iinewo zvinhu zvakasiyana-siyana zvine antioxidant zvinhu.
Nectarine yepakati inopa 2.4 magiramu efiber, inopfuura hafu iyo inonyungudika.
Soluble fiber content: Nectarine yepakati nepakati inopa 1.4 gramu yefiber inonyungudika.
apricots
apricotsIyo yakaderera mumakoriyori uye yakanaka sosi yevhitamini A uye C. Maapuriko matatu anopa 2.1 magiramu efiber, kunyanya inonyungudika.
Muchero unobatsira kugaya. Imwe ongororo yakawana kuti makonzo aidya faibha kubva kumaapricot aive nehuremu hwezvituru kupfuura ayo aidya chete insoluble fiber.
Soluble fiber content: Huwandu hwefiber inonyungudika mumaapricots matatu i3 magiramu.
makarotsi
Makarotsi ane huwandu hwakawanda hwe beta carotene, imwe yacho inoshandurwa kuita vhitamini A. Iyi vhitamini inotsigira hutano hwemaziso uye inonyanya kukosha pakuona kwehusiku.
Soluble fiber content: 128 magiramu emakaroti akabikwa ane 2.4 magiramu e soluble fiber.
maapuro
Apple ndeimwe yemichero inodyiwa zvakanyanya munyika.
Iyo yakanaka sosi yepectin, fiber inonyungudika, pamwe nemhando dzakasiyana dzevhithamini nemaminerari. apple pectinIine hutano huzhinji hunobatsira, kusanganisira kuderedzwa kwengozi yechirwere chemoyo uye kuvandudzwa kwehutano hwehutano.
Soluble fiber content: Apuro riri pakati nepakati rine 1 giramu resoluble fiber.
Guava
GuavaMuchero wekupisa unobva kuMexico, Central uye South America. Rimwe gwavha rine magiramu matatu efiber yezvokudya, inenge 30% yacho inonyungudika.
Ichi chibereko chakaratidzwa kuderedza shuga yeropa pamwe chete necholesterol yakazara, triglyceride uye LDL (yakaipa) cholesterol mazinga muvanhu vane utano. Muchikamu, izvi zvinokonzerwa nezviri mukati pectin, iyo soluble fiber inogona kunonoka kutorwa kweshuga.
Soluble fiber content: 1 mbishi guava muchero inopa 1.1 magiramu e soluble fiber.
Mbeu yeflakisi
Mbeu yeflakisi Imbeu diki dzebrown, yero kana dzegoridhe dzine high soluble fiber content.
Soluble fiber content: 1 tablespoon (14 magiramu) yeflaxseed inopa anenge 0.6-1.2 magiramu e soluble fiber.
mhodzi dzesunflower
Mbeu dzesunflower chikafu chine hutano chakapfuma mune monounsaturated uye polyunsaturated mafuta, mapuroteni, magnesium, selenium uye iron.
Soluble fiber content: 35 magiramu embeu yesunflower inopa 1 gramu yefiber inonyungudika.
Hazelnut
Hazelnut nzungu yakapfuma muunsaturated mafuta, vhitamini E, thiamine uye iron. Nekuda kweiyo soluble fiber content, hazelnuts inobatsira kuderedza njodzi yechirwere chemoyo nekudzikisa LDL (yakaipa) cholesterol.
Soluble fiber content: 34 magiramu ehazelnuts ane 1.1 magiramu einonyungudika fiber yemukati.
Oat
Oats ine beta glucan, rudzi rwefiber yakanyungudika yakabatana nekudzikisa LDL (yakaipa) cholesterol uye kuchengetedza kudzora shuga yeropa.
Inenge 100 gramu yeoat yakaoma ine magiramu gumi ehuwandu hwekudya fiber. Pane izvi, 10 magiramu ayo 3.6 ari beta glucans isinganyungudika uye 5.8 magiramu ari soluble fiber.
Beta glucan ndicho chinhu chinopa oatmeal hunhu hwayo hwakakora.
Soluble fiber content: 233 magiramu eati yakabikwa ine 1.9 magiramu e soluble fiber.
bhari
Kunge oats, iwo sosi ye soluble fiber beta glucan, iyo inoderedza njodzi yechirwere chemoyo. Mamwe marudzi efiber inonyungudika mubhari ndeye psyllium, pectin, uye guar gum.
Soluble fiber content: 79 magiramu ebhari yakabikwa ine 0.8 magiramu einonyungudika fiber yemukati.
Zvinyorwa Zvaunofanirwa Kuverenga
