Zvinonyadzisa fibers mune zvokudya zvine? List mishonga ine zvinonyadzisa faibha

Mumwe nomumwe wedu takanzwa kuti muviri wedu zvikuru kubatsira Mishonga musoro faibha. In chii zvigadzirwa zvavari yaiva uye izvo zvinokosha kuti utano hwevanhu - ruzivo urwu rakagadzirwa pazasi. Uyezve, nyaya rinotsanangura kushandiswa pamusoro zvinhu nokuda slimming vanhu.

Chii dzemakwiringwindi faibha

Mishonga fibers kupinda womunhu ari muchimiro undigested makabhohaidhiretsi pamwe chirimwa zvokudya. Izvi polysaccharide Polymers vavo nomukaka.

Izvi zvinhu zviri rakakamurwa mapoka makuru maviri:

• nyoro soluble;
• zvinonyadzisa insoluble.

For dzakapfavirira internet zvokudya dextrans, agarose, chingamu, pectins. Zvinonyadzisa fibers - a faibha kuti shuga polymer. Pamusanapekushanduka kusiyana samolecular cheni hauna akoromoka ari zvomudumbu turakiti.

Zvinofanira kucherechedzwa kuti vakasindimara fibers havasi zvinopa simba. Vachitungamirirwa chiito zvigare zviri zvishoma wakanamatira. The simba iyo inobudiswa panguva iyi, iri kushandiswa zvakakwana zvinodiwa utachiona.

Monosaccharides kuti akaumba munguva manyowa kubva Mishonga fibers, vari dzikwanise akadaro mafuta acids: butyric, propionic uye acetic. Izvi zvinhu zvishoma woga kuburikidza intestinal rusvingo, uye chete 1% wavo anopinda muviri womunhu. Lignin, ane zvakawanda zvinhu pamwe ine Mishonga faibha, uye haana kunyura. Saka chaizvo zvinowanzoitwa navo se "kutsigisa igwa zvinhu". Uye pasina! Pashure pezvose, vatambe inokosha basa zvomudumbu muitiro.

Mishonga internet zvinonyadzisa: Kuronga

Cellulose ine shuga mamorekuru. Chinowanzoonekwa kuwanikwa zvakasikwa uye ane kufanana ne starch. Zvinozivikanwa kuti miti yose nemiti Zvinosanganisira uyewo cellulose, izvo, chokwadi, hakuna wakanamatira. Saka zviri mumuviri womunhu: mudumbu havagoni kubvisa nayo, saka pachako haina atakure simba.

Izvi zvakaita kuti chokwadi kuti masayendisiti akawanda wekupedzisira remakore vakatanga kukakavadzana sokunge ine faibha ari zvigadzirwa ndiye "kutsigisa igwa" uye asingauyi vanobatsirwa muviri. Vaongorori aida "kuchenesa" zvokudya apa. Somugumisiro, utano hwevanhu hwaderera yekudyidzana. Doctor of Sciences vanodavira kuti kuderera kwemitambo Mishonga faibha mune zvokudya zviri pakati XX remakore kwakaita kuti pave nekenza zhinji, kufutisa, matambudziko mwoyo, intestinal zvirwere.

Basa mafuta mumuviri

Rinoshanda chikafu zvinonyadzisa fibers zvakasiyana:

• kuwedzera lipase usage mu adipose tishu;
• kwakaderedza mwero Absorção de Água ose va- uye monosaccharides ari muura;
• chengetedza ropa shuga kugutsikana;
• zvinodzivirira muviri kubva jekiseni wakawedzera kwetunhu;
• uye kuwedzera excretion kuti kutsinga bile acids, remafuta akawandisa uye kwazvakarerekera steroids;
• batsira kuramba yakanaka muviri uremu nemashoko;
• kuderedza kwetunhu remafuta akawandisa uye mafuta acids vari chiropa;
• kudzora pachiyero phospholipids vari bile;
• kudzivirira ibwe inotungamirwa munduru dundira;
• zvinopa zvakajairika peristalsis biliary turakiti uye dumbu;
• kudzivirira kukura Mamota uye kupatira.

Products ane zvinonyadzisa faibha, kudzivirira kukura kenza ari zvomudumbu turakiti. Somuenzaniso, pashure chakabikwa nyama vakaumba carcinogens. Kana pachituru iri kuresa kuonekwa, izvi zvinhu vanotanga nyura muura. Izvi zvinotungamirira kukura kenza.

Uyezve, faibha anokwanisa kupinza weheavy metal munyu, nokudaro kudzivisa Absorção de Água yavo mumiviri.

Rough faibha zvikuru kubatsira vakadzi kuti utano. Masayendisiti akaratidza kuti vakadzi upise zvokudya zvakakwana pamwe kwakafumuka Mishonga faibha kunoderedza mukana ovarian kenza uye kenza yemazamu.

Soft uye zvinonyadzisa fibers: mune zvokudya zvine

Uye soluble uye insoluble zvinhu kutsigisa igwa vanofanira kuvapo kwevanhu kudya. Pashure pezvose, kuti pave nechokwadi chokuti dzose kushanda kwemuviri, tinofanira nyoro uye zvinonyadzisa fibers. In chii zvigadzirwa zvavari ine? ruzivo urwu zvichaita kuratidza zvinotevera zvawanyora:

1. Soluble Mishonga faibha:

• bota (bhari, rye, oats);
• bhinzi (nenyimo, nenyemba, pizi, bhinzi);
• muchero (Plums, yekotapeya, svuura ari maapuro, akaomeswa, svuura Quince peach).

2. Products ane zvinonyadzisa insoluble Mishonga faibha:

• bran;
• konifurawa;
• broccoli;
• bhinzi;
• svuura muchero;
• bhinzi;
• nzungu uye mbeu;
• Buckwheat;
• mbatatisi ari "yunifomu";
• howa.

A shoma mafuta aripo murwiyo uye miriwo yakadai makarotsi, nhanga, hanyanisi, parsley, tomato bhiti, wemagaka, bhero pepper, sipinachi, fennel, zucchini.

Zvinofanira kucherechedzwa kuti kupisa kurapwa asingadi kukanganisa uwandu faibha mu miriwo.

Sezvineiwo, pane zvokudya rine zvose nyoro uye zvinonyadzisa fibers. In chii zvigadzirwa varipo vose mhando zvokudya zvataurwa? Izvi anonyanya bhinzi. Sezvo nyoro uye mafungu faibha huri namatehwe zvibereko zvizhinji.

tsanangudzo pfupi pamusoro zvigadzirwa ane zvinonyadzisa faibha

• Bran. chigadzirwa ichi chine wayo sezvamunoita vanenge 40% faibha. bran All - uye rye, uye Sou, uye O, uye gorosi - ndivo rakanakisisa rine zvinonyadzisa fibers.
• Buckwheat. chigadzirwa ichi chine 2 nguva yakawanda faibha pane dzimwe bota. Kana munhu akadya imwe mukombe Buckwheat, huchava nechokwadi chokuti pacharwo 20% zuva ukoshi wakaipa faibha.
• Seeds. Zviri rakanakisisa tsime internet neshinda mbeu. In spoon zvibereko izvi rine pamusoro 7g Mishonga faibha.

Daily kudiwa zvinonyadzisa fibers

Healthy munhu daily zvakakodzera kusvika pa muviri wake zvokudya anenge 25-40 g pamusoro zvinhu. The daily chinodiwa kuti mumwe nomumwe zvakasiyana. It zvinoenderana caloric yaunodya, kwadzinoita basa munhu, ake ezvinhu utano uye uremu hwomuviri, uyewo zvimwe zvinhu.

Nokuti vana ichienzaniswa vakuru muviri zuva nezuva zvinodiwa kuti Mishonga kwakafumuka faibha akaderera zvishoma.

Masayendisiti vanoti: kupa muviri pamwe izvi zvinhu zviri pamusoro apa mari, paavhareji munhu pazuva unofanira kudya anenge 1.5 makirogiramu kuti michero nemiriwo. Zvechokwadi, kazhinji kacho mari iri sabvumika. Naizvozvo, nyanzvi angarayira kuti Siyanisai zvokudya zvimwe zvinogadzirwa kuti ane wakaipa faibha.

Interesting chokwadi: vaongorori akaongorora chii vanhu zuva kudya hapana anopfuura 25 magiramu pamusoro apa zvinokuvadza, iyo 10 d zvirimowo mune chingwa nezvimwe nechipo zvigadzirwa, 7? G inowira nembatatisi, 6 g - dzimwe miriwo, 2 d - zvibereko .

Zvinonyadzisa faibha uremu

Products ane zvinonyadzisa faibha, muri chaizvo anobatsira kuti vanhu vari vakafutisa. Kana muviri womunhu anogamuchira faibha zvakakwana, kunosimudzirawo zvinotevera pezvakaitwa:

• mwero gastric Kuburitswa mu iri yekudyidzana shoma;
• ayo makakatanwa kunowedzera, izvo zvinoita kuti pave kunzwa zvizere uye kudzivirira nokudyisa;
• woutsinye kudya.

Uyezve, zvinonyadzisa faibha kunoderedza mafuta kwetunhu mu adipose tishu. Vanewo ane diuretic nomugumisiro. Izvi zvinoreva kuti faibha anokurudzira excretion kuti yavaibvisa uye mvura kubva mumuviri.

Contraindications pakushandisa zvinonyadzisa faibha

The-vataurwa pamusoro apa zvinhu mune dzimwe hosha vanofanira kushandisa nokungwarira uye nomwero. Ivo:

• duodenal urikanwi ;
• kuzvimba yegurokuro;
• nomudumbu. urikanwi;
• gastritis;
• duodenitis.

Nyanzvi dzinoti kana kune exacerbation zvirwere izvi, zvigadzirwa pamwe zvinonyadzisa Mishonga fibers vapera kazhinji kunaka. Vanachiremba vanokurudzira kuti vanhu vanoita chaiyo kudya kwakadaro, uko pamusoro zvigadzirwa varipo vari mashoma mari.

Rough faibha hakusi anopa simba, asi anopa zvinoverengeka pezvakaitwa zvinokosha zviri mumuviri womunhu, kusanganisira kumhanyisa iri ndima zvokudya achishandisa zvomudumbu turakiti zviri nezviremera. Kushaya izvi zvinhu zvinogona kukonzera zvinetso zvakakomba zvoutano, saka kuvabatanidzira zvaunodya vanofanira kuva nechokwadi.