CHIKWANGWANI Chabwino, Zoyipa Zoyipa - Momwe Mitundu Yosiyanasiyana Imakukhudzirani

Zamkati

• Kodi Fibre ndi Chiyani?
• Zosungunuka ndi Zosungunuka Zosakanikirana
• Chida Chotulutsa
• Zowonongeka
• Wosakaniza Wowuma
• Mitambo Yapadera Yofunika Kuunikiridwa
• Fructans
• Beta-Glucan
• Glucomannan
• Tengani Uthenga Wanyumba

CHIKWANGWANI chingakhudze mbali zambiri zaumoyo.

Kuyambira m'matumbo mabakiteriya mpaka kuchepa thupi, nthawi zambiri zimawonedwa ngati gawo lofunikira la chakudya chopatsa thanzi.

Anthu ambiri amamvetsetsa kwambiri za CHIKWANGWANI, ndipo amakonda kuziponya m'gulu limodzi.

Komabe, chowonadi ndichakuti sizinthu zonse zopangidwa mofanana.

Mitundu ina ndi yopindulitsa kwambiri, pomwe ina imatha kubweretsa mavuto m'mimba mwa anthu ena.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa zamitundu yosiyanasiyana ya fiber.

Kodi Fibre ndi Chiyani?

"CHIKWANGWANI" chimatanthauza gulu losiyanasiyana la chakudya chomwe anthu sangathe kupukusa.

Timasowa michere ya m'mimba yomwe imafunika kuti iwonongeke, chifukwa chake amadutsa m'makina ambiri am'mimba osasintha.

Zakudya zolimbikitsidwa ndi magalamu 38 a amuna, ndi magalamu 25 azimayi. Komabe, anthu ambiri amangodya pafupifupi theka la izo, kapena magalamu a 15-17 patsiku (1, 2).

CHIKWANGWANI chimapezeka kwambiri muzakudya zamasamba, kuphatikiza ndiwo zamasamba, zipatso, nyemba, mbewu zonse, mtedza ndi mbewu (kuti mumve zambiri, nayi mndandanda wazakudya 22 zapamwamba kwambiri).

Pali fayilo ya chachikulu ulusi wosiyanasiyana wosiyanasiyana womwe umapezeka mu zakudya.

Vuto ndiloti nthawi zambiri amagawidwa m'njira zosiyanasiyana, zomwe zimasokoneza kwambiri.

CHIKWANGWANI chimasankhidwa kukhala mitundu iwiri ikuluikulu (3):

• CHIKWANGWANI cha zakudya: Mafinya amapezeka mwachilengedwe.
• Zinchito CHIKWANGWANI: CHIKWANGWANI chomwe chimachotsedwa ndikudzipatula pachakudya chonse, kenako ndikuwonjezera pazakudya zosinthidwa.

Komabe, pali vuto lalikulu pakusanja fiber m'njira imeneyi. Amatiuza kalikonse zaumoyo wawo.

Njira yodziwika bwino ndiyo kugawa ma fiber potengera kusungunuka (sungunuka vs insoluble), kukhuthala (viscous vs non-viscous) ndi Chachabechabe (chosawira vs chosawira).

Palinso mtundu wina wa michere womwe umatchedwa sitashi yosagwira, yomwe nthawi zambiri imadziwika kuti ulusi wazakudya.

Ulusi ndi chakudya chosagaya chomwe chimapezeka mwachilengedwe muzakudya zamasamba. Nthawi zambiri amadziwika kuti ndi zakudya (zopezeka mwachilengedwe) kapena zogwira ntchito (zowonjezera zakudya).

Zosungunuka ndi Zosungunuka Zosakanikirana

Kutha kwa fiber kumatanthauza kutha kwake m'madzi.

Kutengera izi, ma fiber nthawi zambiri amakhala m'magulu osungunuka kapena osungunuka:

• CHIKWANGWANI sungunuka amaphatikizana ndi madzi m'matumbo, ndikupanga chinthu chonga gel. Itha kuchepetsa spikes yamagazi, ndipo imakhala ndi maubwino osiyanasiyana amadzimadzi ().
• Zida zosasungunuka sichiphatikana ndi madzi ndipo imadutsa m'malo am'mimba makamaka osakhazikika. Imagwira makamaka ngati "bulking", ndipo itha kuthandizira kufulumira kwa chakudya ndi zinyalala m'matumbo anu ().

Mitundu yosungunuka imaphatikizapo chingamu, pectins, psyllium, beta-glucans ndi ena. Zida zosasungunuka zimaphatikizapo lignin ndi mapadi.

Zakudya zamasamba zosiyanasiyana zimakhala ndi ulusi wosungunuka komanso wosasungunuka mosiyanasiyana.

CHIKWANGWANI nthawi zambiri chimagawidwa potengera kutha kwake kusungunuka m'madzi. CHIKWANGWANI chosungunuka chimakhala ndi maubwino osiyanasiyana pazaumoyo wamafuta, pomwe CHIKWANGWANI chosasungunuka chimagwira makamaka ngati othandizira.

Chida Chotulutsa

Mabakiteriya amoyo pafupifupi 100 trilioni amakhala m'matumbo mwa munthu, makamaka m'matumbo akulu ().

Mabakiteriya awa alidi chofunikira kukhala ndi thanzi labwino mwa anthu. Amakhala ndi maudindo osiyanasiyana okhudzana ndi kuwongolera kunenepa, kuwongolera shuga, chitetezo chamthupi, kugwira ntchito kwaubongo komanso thanzi lamaganizidwe (, 8,,, 11, 12).

Ndizofunikira kwambiri kotero kuti nthawi zambiri amatchedwa "chiwalo choiwalika" ().

Chifukwa chakuti anthu sangathe kugaya CHIKWANGWANI, zimatha kufikira m'matumbo akulu makamaka osasintha.

Izi zimawonjezera kuchuluka ndi kutha kwa mabakiteriya ochezeka am'matumbo, omwe amapanganso mafuta amfupi omwe amakhala ndi thanzi labwino ().

Mitambo yambiri yotha kusungunuka imasungunuka, koma palinso ulusi wina wosasungunuka womwe ungagwire ntchito motere.

Zida zopangira mphamvu zimaphatikizapo ma pectins, beta-glucans, chingamu, inulin ndi oligofructose.

Zakudya zabwino zonse za ulusi wothira ndi nyemba ndi nyemba. Kutenga chikho chimodzi nthawi zambiri kumapereka mpaka theka Zakudya zolimbikitsidwa tsiku lililonse zama fiber.

Zonse zomwe zikunenedwa, chimodzi mwazinthu zopangidwa ndi kutulutsa kwa fiber ndi mpweya. Ichi ndichifukwa chake zakudya zokhala ndi ulusi wambiri zimatha kuyambitsa matenda am'mimba komanso kusapeza bwino m'mimba, makamaka ngati anthu sanazolowere kudya michere yambiri.

Zipangizo zotsekemera zimakumbidwa ndikugwiritsidwa ntchito ngati mafuta ndi mabakiteriya ochezeka m'matumbo. Izi zitha kubweretsa zovuta zosiyanasiyana paumoyo.

Zowonongeka

Mitundu ina ya ulusi wosungunuka imapanga gel osakanikirana akasakanikirana ndi madzi. Izi zimadziwika kuti zokongola ulusi.

Mwachidule, kukhuthala kwa madzi kumatanthauza "makulidwe" ake. Mwachitsanzo, uchi wotsekemera ndi wowoneka bwino kuposa madzi.

Mukamadya fiber, imapanga chinthu chonga gel chomwe "chimakhala" m'matumbo.

Izi zimachedwetsa chimbudzi ndi kuyamwa kwa michere, zomwe zimapangitsa kuti munthu akhale ndi thanzi lokwanira ndikuchepetsa njala (, 17,).

Kuwunikanso kafukufuku wa 44 wazithandizo zamatenda a fiber kunapeza kuti ma ulusi owoneka bwino okha ndi omwe amachepetsa kudya ndikumachepetsa ().

Mitundu yambiri imaphatikizapo glucomannan, beta-glucans, pectins, guar chingamu ndi psyllium. Zakudya zabwino zonse zimaphatikizapo nyemba, katsitsumzukwa, ziphuphu za Brussels, oats ndi mbewu za fulakesi.

Zipangizo zotsogola zimapanga chinthu chonga gel chomwe chimakhala m'matumbo, chomwe chimapangitsa kuti mukhale ndi thanzi lokwanira, muchepetse kudya komanso kuchepa thupi.

Wosakaniza Wowuma

Starches ndiwo mitundu yayikulu ya chakudya mu zakudya.

Ndi maunyolo ataliatali a mamolekyulu a shuga, omwe amapezeka mbatata, tirigu ndi zakudya zina zambiri.

Wowuma wina amagonjetsedwa ndi chimbudzi, kotero kuti amadutsa m'mimba osasintha.

Mtundu wowumawu umatchedwa wowuma wosagwirizana, ndipo umagwira ngati chosungunuka, chotsekemera chotsekemera m'matumbo (20).

Wosagwiritsa ntchito starch ali ndi maubwino ambiri athanzi. Zimathandizira kugaya chakudya, kumapangitsa chidwi cha insulin, kumachepetsa shuga m'magazi ndipo kumachepetsa kwambiri kudya (,,,,).

Pali magawo angapo azakudya zabwino zosagundana, kuphatikiza nthochi zobiriwira, nyemba zingapo, ma cashews ndi oats yaiwisi. Mndandanda wambiri wambiri ungapezeke Pano.

Kuphatikiza apo, zakudya zina zokhala ndi wowuma zimakonda kupanga wowuma wambiri wosazirala ngati utakhazikika mukaphika. Izi zimaphatikizapo mbatata zoyera ndi mpunga woyera.

Wowuma wowuma wa mbatata amakhalanso wowuma wowuma, ndipo anthu ena amawudya ngati chowonjezera.

Wosasunthika wowuma ndi mtundu wa wowuma womwe umapulumuka chimbudzi. Imagwira ngati chosungunuka, chotsekemera, ndipo imakhala ndi maubwino ambiri azaumoyo.

Mitambo Yapadera Yofunika Kuunikiridwa

Ma ulusi angapo ali ndi tanthauzo lathanzi, ndipo akuyenera kuwunikiridwa.

Fructans

A fructan ndi mawu omwe amagwiritsidwa ntchito pofotokoza tinthu tating'onoting'ono ta mamolekyulu a fructose.

Oligofructose ndi inulin ndi mitundu iwiri yayikulu ya fructan mu zakudya. Amatha kudyetsa mabakiteriya ochezeka m'matumbo, ndipo awonetsedwa kuti amathandizira kutsekula m'mimba (26).

Komabe, fructans amadziwikanso kuti FODMAPs, mitundu ya chakudya chomwe chimadziwika kuti chimayambitsa vuto la kugaya kwa anthu ambiri (27).

M'malo mwake, fructans ndi ma FODMAP ena amayambitsa zizindikilo zoyipa mu 3 mwa anthu 4 ndimatumbo osakwiya, vuto lofala m'mimba (28).

Gwero lalikulu kwambiri la fructans pazakudya zamakono ndi tirigu (29).

Beta-Glucan

Ubwino wathanzi la beta-glucans walembedwa kwambiri. Ulusiwu umakhala ndi mawonekedwe apadera omwe amawapangitsa kukhala owoneka bwino m'matumbo.

Beta-glucans amatha kusintha kukhudzidwa kwa insulin ndikutsitsa shuga m'magazi. Amathanso kuchepetsa kwambiri kuchuluka kwa cholesterol ndikuwonjezera kudzaza ().

Zakudya zazikulu za beta-glucans ndi oats ndi balere.

Glucomannan

Glucomannan ndi chingwe chowoneka bwino chomwe chimagulitsidwa nthawi zambiri ngati chowonjezera chowonjezera.

Kafukufuku wochuluka wasonyeza kuti glucomannan imatha kuyambitsa kuchepa pang'ono, kulimbana ndi kudzimbidwa ndikuwongolera zomwe zimayambitsa matenda amtima (,,,).

Fructans ndi ulusi womwe ungayambitse matenda m'mimba mwa anthu ena. Beta-glucans ndi glucomannan ndizosungunuka, ma viscous ulusi wokhala ndi thanzi labwino.

Tengani Uthenga Wanyumba

Zipangizo zomwe zimasungunuka, zowoneka bwino komanso zopsereza zimawoneka ngati zabwino kwambiri. Machesi otsutsana amakhalanso athanzi modabwitsa.

Zipangizo zabwino zopangira ulusi wathanzi zimaphatikizapo ndiwo zamasamba, zipatso, phala, nyemba, mtedza, chokoleti chakuda, mapeyala, mbewu za chia ndi zakudya zina zosiyanasiyana.

Komabe, mwina palibe chifukwa choganizira zazambiri pano. Malingana ngati mukudya zakudya zambiri zamasamba, ndiye kuti chakudya chanu chimayenera kudzisamalira.