Kodi CHIKWANGWANI N'CHABWINO KWA INU? Chowonadi Chosokonekera

Zamkati

• Kodi CHIKWANGWANI N'chiyani?
• CHIKWANGWANI Chidyetsa Mabakiteriya a "Gut" Wabwino
• Mitundu Yina ya CHIKWANGWANI Chitha Kukuthandizani Kuchepetsa Kunenepa
• CHIKWANGWANI Chitha Kuchepetsa Magazi A shuga Atatha Chakudya Cham'mwamba Cha Carb
• CHIKWANGWANI Chitha Kuchepetsa Cholesterol, koma Zotsatira Sizochuluka
• Nanga Nanga Zotupa ndi Kudzimbidwa?
• CHIKWANGWANI Chitha Kuchepetsa Chiwopsezo Cha Khansa Yoyeserera
• Mfundo Yofunika Kwambiri
• Kudya Chakudya: Maapulo Tsiku Lonse

CHIKWANGWANI ndichimodzi mwazifukwa zazikulu zomwe zakudya zonse zamasamba zimakupindulitsani.

Umboni wokulirapo ukuwonetsa kuti kudya mokwanira kwa fiber kumatha kupindulira chimbudzi chanu ndikuchepetsa chiopsezo cha matenda osatha.

Zambiri mwazabwinozi ndizoyanjana ndi m'matumbo microbiota - mamiliyoni a mabakiteriya omwe amakhala mthupi lanu.

Komabe, sizinthu zonse zopangidwa mofanana. Mtundu uliwonse umakhala ndi zovuta zosiyanasiyana.

Nkhaniyi ikufotokoza zaumboni waubwino wa fiber.

Kodi CHIKWANGWANI N'chiyani?

Mwachidule, michere yamafuta ndi chakudya chosagaya chomwe chimapezeka mu zakudya.

Idagawika m'magulu awiri otakata kutengera kusungunuka kwamadzi:

1. CHIKWANGWANI sungunuka: Amasungunuka m'madzi ndipo amatha kupangika ndi mabakiteriya "abwino" m'matumbo.
2. CHIKWANGWANI insoluble: Simasungunuka m'madzi.

Mwina njira yothandiza kwambiri yogawira CHIKWANGWANI ndichotheka kupopera mosavutikira, chomwe chimatanthauza kuti mabakiteriya ochezeka amatha kugwiritsa ntchito kapena ayi.

Ndikofunika kukumbukira kuti pali mitundu yambiri ya fiber. Zina mwazo zimakhala ndi maubwino azaumoyo, pomwe zina sizothandiza.

Palinso zochulukira zambiri pakati pa ulusi wosungunuka ndi wosasungunuka. Zingwe zina zosasungunuka zimatha kugayidwa ndi mabakiteriya abwino am'matumbo, ndipo zakudya zambiri zimakhala ndi ulusi wosungunuka komanso wosungunuka.

Akuluakulu azaumoyo amalimbikitsa kuti abambo ndi amai azidya ma gramu 38 ndi 25 a fiber tsiku lililonse, motsatana.

Zakudya zosagaya chakudya zimadziwika kuti fiber. Nthawi zambiri amagawidwa ngati osungunuka kapena osungunuka.

CHIKWANGWANI Chidyetsa Mabakiteriya a "Gut" Wabwino

Mabakiteriya omwe amakhala mthupi la munthu amaposa maselo a thupi 10 mpaka 1.

Mabakiteriya amakhala pakhungu, mkamwa ndi mphuno, koma ambiri amakhala m'matumbo, makamaka m'matumbo akulu ().

Pafupifupi mitundu 500 ya mabakiteriya amakhala m'matumbo, pafupifupi 100 trilioni. Mabakiteriya am'matumiwa amadziwikanso kuti zomera zam'matumbo.

Izi sizoyipa ayi. M'malo mwake, pali ubale wopindulitsa pakati panu ndi mabakiteriya ena omwe amakhala mthupi lanu.

Mumapereka chakudya, pogona komanso malo abwino okhala mabakiteriya. Mofananamo, amasamalira zinthu zina zomwe thupi la munthu sizingathe kuchita paokha.

Mwa mitundu yosiyanasiyana ya mabakiteriya, ena ndiofunikira pazinthu zosiyanasiyana zaumoyo wanu, kuphatikiza kulemera, kuwongolera shuga m'magazi, chitetezo chamthupi komanso magwiridwe antchito aubongo (,,,, 6).

Mutha kudabwa kuti izi zikukhudzana bwanji ndi fiber. Monga chamoyo china chilichonse, mabakiteriya amafunika kudya kuti apeze mphamvu zopulumukira ndikugwira ntchito.

Vuto ndiloti ma carbs ambiri, mapuloteni ndi mafuta amalowetsedwa m'magazi asanafike m'matumbo akulu, kusiya zochepa m'matumbo.

Apa ndipomwe fiber imalowa. Maselo aumunthu alibe michere yopukusa ulusi, motero imafikira m'matumbo akulu osasinthika.

Komabe, mabakiteriya am'mimba ali ndi michere yopukusa ulusiwu.

Ichi ndiye chifukwa chofunikira kwambiri kuti (zina) ulusi wazakudya ndizofunikira paumoyo. Amadyetsa mabakiteriya "abwino" m'matumbo, omwe amagwira ntchito ngati ma prebiotic ().

Mwanjira imeneyi, amalimbikitsa kukula kwa "zabwino" m'matumbo mabakiteriya, omwe atha kukhala ndi zotsatirapo zosiyanasiyana paumoyo ().

Mabakiteriya ochezeka amatulutsa michere m'thupi, kuphatikiza mafuta amtundu wamafuta ochepa monga acetate, propionate ndi butyrate, omwe butyrate amawoneka kuti ndiofunika kwambiri ().

Mafuta amchere amtunduwu amatha kudyetsa maselo m'matumbo, zomwe zimapangitsa kuti m'matumbo muchepetse kutupa komanso kusintha kwamatenda am'mimba monga matumbo osakwiya, matenda a Crohn ndi ulcerative colitis (,, 12).

Mabakiteriya akapesa ulusiwo, amapanganso mpweya. Ichi ndichifukwa chake zakudya zamafuta ambiri zimatha kuyambitsa matenda am'mimba komanso kusapeza m'mimba mwa anthu ena. Zotsatirazi nthawi zambiri zimatha pakapita nthawi thupi lanu likasintha.

Kugwiritsa ntchito michere yokwanira yosungunuka, yotsekemera ndikofunikira kwambiri kuti munthu akhale ndi thanzi labwino chifukwa imathandizira magwiridwe antchito a mabakiteriya ochezeka m'matumbo.

Mitundu Yina ya CHIKWANGWANI Chitha Kukuthandizani Kuchepetsa Kunenepa

Mitundu ina ya fiber imatha kukuthandizani kuti muchepetse thupi pochepetsa njala yanu.

M'malo mwake, kafukufuku wina akuwonetsa kuti kuwonjezeka kwa michere ya zakudya kumatha kupangitsa kuti muchepetse thupi pochepetsa kuchepa kwa kalori (, 14).

CHIKWANGWANI chimatha kuthira madzi m'matumbo, kumachedwetsa kuyamwa kwa michere komanso kukulitsa kukhudzika ().

Komabe, izi zimatengera mtundu wa fiber. Mitundu ina ilibe mphamvu pa kulemera kwake, pomwe ulusi wina wosungunuka umatha kukhala ndi tanthauzo lalikulu (,,, 19).

Chitsanzo chabwino cha chowonjezera chowonjezera cha fiber chochepetsera ndi glucomannan.

Mitundu ina ya fiber imatha kupangitsa kuti muchepetse thupi powonjezera kukhuta, zomwe zimapangitsa kuti muchepetse kudya kalori.

CHIKWANGWANI Chitha Kuchepetsa Magazi A shuga Atatha Chakudya Cham'mwamba Cha Carb

Zakudya zamtundu wapamwamba zimakonda kukhala ndi chisonyezo chotsika cha glycemic kuposa magwero oyenga bwino a carb, omwe adachotsa zida zawo zambiri.

Komabe, asayansi amakhulupirira kuti kokha-mamasukidwe akayendedwe, ulusi wosungunuka uli ndi malowa ().

Kuphatikiza pa ulusi wowoneka bwino, wosungunuka m'makina anu okhala ndi carb ungayambitse ma spikes ang'onoang'ono mu shuga wamagazi ().

Izi ndizofunikira, makamaka ngati mukutsata zakudya zamafuta ambiri. Poterepa, CHIKWANGWANI chimatha kuchepetsa mwayi wama carbs omwe amakweza shuga wamagazi m'magawo owopsa.

Izi zati, ngati muli ndi shuga m'magazi, muyenera kuganizira kuchepetsa kudya kwa carb, makamaka otsika-fiber, carbs woyengedwa, monga ufa woyera ndi shuga wowonjezera.

Zakudya zomwe zimakhala ndi ma viscous fiber zimakhala ndi m'munsi glycemic index ndipo zimayambitsa ma spikes ang'onoang'ono mu shuga wamagazi kuposa zakudya zomwe zilibe michere yambiri.

CHIKWANGWANI Chitha Kuchepetsa Cholesterol, koma Zotsatira Sizochuluka

Mafuta osungunuka, osungunuka amatha kuchepetsa mafuta m'thupi.

Komabe, zotsatira zake sizabwino kwenikweni monga mungayembekezere.

Kuwunikanso kwamaphunziro 67 omwe amayang'aniridwa adapeza kuti kumwa magalamu a 2-10 a fiber osungunuka patsiku kumachepetsa cholesterol yonse ndi 1.7 mg / dl ndi LDL cholesterol ndi 2.2 mg / dl, pafupifupi ().

Koma izi zimadaliranso ndi kukhuthala kwa fiber. Kafukufuku wina apeza kuchepa kochititsa chidwi kwa mafuta m'thupi chifukwa cha kuchuluka kwa michere (,).

Kaya izi zimakhala ndi phindu lililonse m'kupita kwanthawi sizikudziwika, ngakhale kafukufuku wambiri akuwonetsa kuti anthu omwe amadya CHIKWANGWANI chochuluka ali ndi chiopsezo chochepa cha matenda amtima ().

Mitundu ina ya fiber imatha kuchepetsa kuchuluka kwama cholesterol. Komabe, kafukufuku wambiri akuwonetsa kuti zotsatira zake sizazikulu kwambiri, pafupifupi.

Nanga Nanga Zotupa ndi Kudzimbidwa?

Chimodzi mwamaubwino owonjezera a kudya kwa fiber ndikuchepetsa kudzimbidwa.

CHIKWANGWANI chimanenedwa kuti chimathandizira kuyamwa madzi, kuwonjezera kuchuluka kwa chopondapo chanu ndikufulumizitsa mayendedwe am'mpando wanu kudzera m'matumbo. Komabe, umboniwo sukutsutsana (26,).

Kafukufuku wina akuwonetsa kuti kukulitsa kwa fiber kumatha kusintha zizindikiritso zakudzimbidwa, koma kafukufuku wina akuwonetsa kuti kuchotsa fiber kumathandizira kudzimbidwa. Zotsatira zake zimadalira mtundu wa fiber.

Pakafukufuku wina mwa anthu 63 omwe ali ndi vuto lakudzimbidwa kosalekeza, kudya zakudya zochepa kwambiri kumathetsa vuto lawo. Anthu omwe adakhalabe ndi zakudya zapamwamba sanawone kusintha ().

Mwambiri, CHIKWANGWANI chomwe chimakulitsa madzi ampando wanu chimakhala ndi mankhwala ofewetsa tuvi tolimba, pomwe fiber yomwe imawonjezera chopondapo popanda kuwonjezera madzi ake imatha kudzimbidwa.

Zida zosungunuka zomwe zimapanga gel osakaniza m'mimba ndipo sizipsa ndi mabakiteriya am'matumbo nthawi zambiri zimakhala zothandiza. Chitsanzo chabwino cha fiber yopanga gel ndi psyllium ().

Mitundu ina ya CHIKWANGWANI, monga sorbitol, imakhala ndi mankhwala ofewetsa tuvi tolimba pokoka madzi kulowa mumatumbo. Prunes ndi gwero labwino la sorbitol (,).

Kusankha mtundu woyenera wa fiber kungathandize kudzimbidwa kwanu, koma kutenga zowonjezera zolakwika kumatha kuchita zosiyana.

Pachifukwa ichi, muyenera kufunsa akatswiri azaumoyo musanatenge zowonjezera zowonjezera pazodzimbidwa.

Zotsatira zakumwa za laxative za fiber zimasiyana. Ena amachepetsa kudzimbidwa, koma ena amachulukitsa kudzimbidwa. Izi zikuwoneka kuti zimatengera mtundu wa munthu ndi mtundu wa fiber.

CHIKWANGWANI Chitha Kuchepetsa Chiwopsezo Cha Khansa Yoyeserera

Khansa yoyipa ndi chifukwa chachitatu chomwe chimayambitsa kufa kwa khansa padziko lapansi ().

Kafukufuku wambiri adalumikiza kudya kwambiri zakudya zopatsa mphamvu zoperewera zomwe zimachepetsa khansa ya m'matumbo ().

Komabe, zakudya zamtundu wonse, zamtundu wapamwamba monga zipatso, ndiwo zamasamba ndi mbewu zonse zimakhala ndi zakudya zina zopatsa thanzi komanso ma antioxidants omwe angakhudze chiopsezo cha khansa.

Chifukwa chake, ndizovuta kupatula zovuta za fiber kuchokera kuzinthu zina muzakudya zabwino, zonse. Mpaka pano, palibe umboni wamphamvu wotsimikizira kuti CHIKWANGWANI chimakhala ndi zoteteza ku khansa ().

Komabe, popeza ulusi ungathandize kuti khoma lamtambo likhale lolimba, asayansi ambiri amakhulupirira kuti ulusi umagwira ntchito yofunikira ().

Kafukufuku adalumikizitsa kudya kwa fiber kwambiri ndikuchepetsa chiopsezo cha khansa ya m'matumbo. Komabe, kulumikizana sikungafanane ndi zomwe zimayambitsa. Pakadali pano, palibe kafukufuku amene watsimikizira phindu lenileni la ma fiber pakupewera khansa.

Mfundo Yofunika Kwambiri

Zida zamankhwala zimapindulitsanso thanzi.

Sikuti imangodyetsa m'matumbo mabakiteriya, zotsekemera zotsekemera zimapanganso mafuta amfupi-amchere, omwe amalimbitsa khoma la m'matumbo.

Kuphatikiza apo, zotsekemera zosungunuka zimatha kuchepetsa chidwi chanu, kuchepa kwama cholesterol ndikuchepetsa kuchuluka kwa shuga wamagazi mukamadya kwambiri-carb.

Ngati mukufuna kukhala ndi moyo wathanzi, muyenera kuwonetsetsa kuti mumapeza mitundu ingapo ya zipatso kuchokera kuzipatso, ndiwo zamasamba ndi tirigu.

Kudya Chakudya: Maapulo Tsiku Lonse