Fiber: abin da shi ne, amfanin da illolin, abun ciki a cikin abinci

Mutane da yawa sun ji labarin irin wannan samfurin, kamar yadda wani zare. Mene ne abin da ake ci fiber, tabbas kowa ya san. Duk da haka, fiber aka karatu ya zuwa yanzu. Nazarin ya nuna cewa gaban irin wannan abin da ake ci fiber a cikin mutum rage cin abinci taimaka kare jiki da ciwon daji. Bugu da kari, akwai nauyi asara, kazalika da daidaita da zuciya.

Abin da kaddarorin fiber

Mene ne abu, kamar fiber, da amfani effects a kan jikin mutum, masana kimiyya sun gano wani dogon lokaci. Abin da ake ci zaruruwa da kadarori da dama. Suna kira a matsayin undervalued aji na carbohydrates, wanda aka hada da saccharides - mutum guda shirya a wani dogon sarkar. Duk da haka, ballast abubuwa daban-daban daga wadanda abubuwa da bangare ne na starchy da sugary abinci. Fiber a cikin gastrointestinal fili an kusan ba hõre fermentation. A samfurin wuce ta gabobin da aka excreted canzawa. Shi ne saboda wannan dalilin, fiber ake magana a kai a matsayin roughage, facilitates sauri da kuma sauki hanji motsi.

Bugu da kari, abin da ake ci fiber, kuma suna da sauran kaddarorin, ciki har da:

1. Rike al'ada matakan cholesterol, da jini sugar.
2. Excretion na da gubobi daga jiki.
3. Inganta da hanji microflora.
4. nauyi management.

narkewa fiber

Saboda haka, abin da iri fiber raba? Mene ne narkewa fiber da kuma inda suka kasance, ba kowa da kowa ya sani. Irin wannan fiber yana da yawa m Properties. Ya kamata a alama:

1. Ability don narke a cikin ruwa.
2. Mallakan wani danko sosai handicap.
3. Easy assimilation da kwayoyin cuta ba a cikin ciwon.
4. Availability.

Amfanin da kuma illolin da abin da ake ci fiber ya dade da aka bayyana. Wannan bangaren shi ne wani ɓangare na da yawa kayayyakin. Saboda haka, shiga ka rage cin abinci da ake ci fiber ba zai zama da wuya. Narkewa fiber ne wani ɓangare na strawberries, 'ya'yan itatuwa Citrus, da sha'ir, da hatsi, shinkafa bran, Peas, wake. Wadannan abin da ake ci zaruruwa a cikin samfurin damar kare zuciya daga mutane da yawa ailments. Ba ka bukatar ka yi amfani da su musamman. Isar da shi a sarrafa abinci da kuma sa 'yan guda na samfurori da aka jera a sama.

insoluble fiber

Mene ne insoluble fiber? Wadannan zaruruwa ake kira m. Daga cikin dũkiyõyinsu kamata a alama:

1. Insolubility a ruwa.
2. Babu wani danko sosai form.
3. Kusan babu enzymes da ake gittar da.
4. Samu a kayan lambu da kuma hatsi.

Akwai dalilai da yawa, ya nuna cewa fiber ya kamata ba a rage cin abinci na kowane mutum. Bayan abin da ake ci fiber taimako don kauce wa ci gaban da wasu cututtuka, kazalika da mika kyakkyawa da matasa na jikin mu.

ragewan cholesterol

Cholesterol ne, domin mafi yawan bangare, samar da hanta. Saboda haka, rawar da wannan abu ne muhimmi. Duk da haka, ta wuce kima adadin sau da yawa take kaiwa zuwa cin gaban wani zuciya cututtuka.

Narkewa fiber iya iyakance recirculation na bile acid, wanda an hada da yafi na cholesterol. Wadannan abubuwa suna da hannu a cikin tsakiyan nonon mata da kuma kara sha na fats. Cholesterol kunshe ne a cikin bile acid, za a iya samamme ta jiki tare da sauran abubuwa da yin sama da abinci, da kuma komawa baya zuwa hanta. Narkewa zaruruwa damar da shi don kauce wa. Su ƙulla a acid cholesterol kuma ƙara da tukar tumbi daga jiki. A sakamakon haka, jikin mutum garwaya da muhimmanci kasa fiye da ta nuni da more.

Gut kiwon lafiya

Abin da sauran amfani, Properties yana zare? Mene ne hanji microflora ba zai iya bayyana. Lokacin da ciwon tamowa ne na farko ya wahala. A sakamakon haka, akwai wani matsalar aiki na samfur na da yawa gabobin na narkewa kamar tsarin. Kuri'a na amfani da kwayoyin ne wakilan microecology. Suna zaune a symbiosis da jikin mu. Hakika, ba duk kwayoyin ne da amfani. Wasu daga cikin su ne pathogenic. Kowa ya sani cewa probiotics taimaka wajen kawar da cutarwa kwayoyin cuta, ƙarfafa tsarin na rigakafi, kazalika da tsaftace ganuwar da ciki da kuma hanjinsu. Dalili na irin kwayoyi ne cellulose. Wannan shi ne abinci na da yawa amfani microorganisms. Suna bukatar shi ga al'ada girma da kuma ci gaban da lafiya da kuma karfi mazauna.

muhimmanci bincike

Kamar yadda aka nuna ta da yawa karatu, abin da ake ci fiber damar koshin lafiya hanji microflora. Ballast abubuwa ne da amfani ga ci gaban da amfani kwayoyin. Masana kimiyya daga Illinois, wanda gudanar da bincike a wannan yanki, kwanan nan wallafa wani rahoton cewa details da connection daga mazauna na kwayoyin cuta da kuma abinci enzyme zaruruwa. Fiber - wancan ne abin da ka bukatar jikin mutum a cikin cututtuka irin su ciwon sukari, kiba. Kuma ma da rayuwa cuta na hanji microflora. Wannan ya nuna cewa rage cin abinci ya kamata isa fiber. Bayan duk, wani m microflora - kariya a kan da yawa hanji cututtuka da kuma ciwon sukari.

Wadannan bincike da masana kimiyya a Illinois sun nuna cewa abin da ake ci fiber musababin da adadin kwayoyin. A wannan yanayin, muna karatu da dama iri da ake ci masara fiber. Nazarin ya nuna cewa wani irin nama zai iya shafar canje-canje a cikin hanji microflora. Wannan ya nuna cewa probiotics da kuma abin da ake ci fiber za a kanka a nan gaba. Su za a dogara ne a kan siffofin da microflora kowane mutum. Ga waɗanda suke shan wuya daga rayuwa disturbances, kiba, da kuma gastrointestinal ailments, irin wannan samu zai zama na musamman muhimmancin.

Other Properties na fiber

Amfanin da kuma illolin da zare saboda mutane da yawa a bayyane yake. Duk da haka, daya ba ma sane da cewa abin da ake ci fiber taimaka wajen normalize nauyi. Da zarar a ciki, fiber ta kumbura, kuma sannu a hankali ƙara a size. Saboda wannan dukiya da ta mutane za su iya cinye yawa ƙasa abinci mai arziki a cikin abin da ake ci fiber. A sakamakon haka, a ji na cikar zo da sauri, da kuma na dogon lokaci. A daidai wannan lokaci da jiki samun m da adadin kuzari.

Vitamins, fiber, da alama abubuwa - wadannan abubuwa ne da muhimmanci ga lafiyar dan adam. Abin da ake ci zaruruwa iya jawo hankalin ruwa da kuma kara a size. Ya kamata a lura cewa fiber an jinkirta ƙara a cikin mutum ciki. A sakamakon akwai wani bata lokaci ba na sha matakai a cikin jini na daban-daban carbohydrates. Wannan, bi da bi, ya hana a kawo hadari ga jikin glucose fitarwa.

Bugu da kari, mai narkewa da danyen fiber sa ya yiwu don share gawawwakin gubobi. Lokacin da ballast abubuwa isa ciwon, sun hankali za a fara daura Carcinogens, cutarwa aka gyara domin kara tukar tumbi. Rarar hormones da mai guba kayayyakin sukan sake tunawa da hukumomi cewa adversely rinjayar mutum kiwon lafiya.

Yadda za a ƙara amfani na abin da ake ci fiber

Fiber a cikin mutum rage cin abinci ya zama m. Don samun wani Feel ga duk kaddarorin da abin da ake ci fiber, ya kamata a cinyewa a kowace rana zuwa 35 grams na samfur. Hakika, a lokacin da kirga dosages na musamman muhimmancin ne shekaru. Mata, matasa, fiye da shekaru 50, masana bayar da shawarar cin abinci 25 grams na fiber, maza - game da 38, mata suke kan 50 - 21 grams da maza - 30 grams.

Hakika, don amfani da su da irin wannan girma, shi zai dauki wasu lokaci zuwa daidaita. Kada ka manta da cewa fiber kunshe ne a cikin kayan lambu, 'ya'yan itatuwa, hatsi da kuma Legumes na takin. Saboda haka, ka yi abinci da ka bukatar gyara. Ga wasu tips for sabon shiga:

1. The adadin abinci cinye zaruruwa dole ne a karu sannu a hankali, a kan da dama makonni.
2. A kan aiwatar da dawo da kana bukatar ka sha yalwa da ruwaye. Saboda wannan fiber zai kasance da yawa sauri zuwa laushi, sa'an nan kuma motsa ta hanyar narkewa kamar fili.
3. Don samun matsakaicin amfani, ya kamata ka ci a daidaita da kuma danyen mai narkewa fiber.
4. Lokacin da shirya abinci ƙidãya yawan ballast abubuwa. A saboda wannan dalili muka yi amfani da kayayyakin da tebur dake dauke da abin da ake ci fiber.

a ƙarshe

American masana kimiyya da aka shaida da wadannan statistics: ranar da talakawan Amurka mazaunin amfani kawai 12 zuwa 17 grams na abin da ake ci fiber. Saboda haka mutane da yawa kawai ba su iya kai-tsara su rage cin abinci, masana bayar da shawarar kada a yi amfani kawai halitta kayayyakin, amma kuma musamman abin da ake ci kayayyakin.