Fiber - wannan shi ne dama,?

Devotees na da lafiya da abinci da kuma salon, ba tare da jinkirin, za a iya kira kayayyakin da cewa suna da kyau sakamako a kan jikin mu. Daga cikin su: sabo kyautai yanayi - 'ya'yan itatuwa da kayan lambu, kazalika da salads, bushe' ya'yan itãcen marmari, dukan hatsi breads, hatsi, da kwayoyi da kuma sauran amfani "Goodies". Abin da unites su? Kayan lambu asali, da kuma low kalori. Bugu da kari, su ne arziki a zare m.

Kayan lambu fiber ko fiber - shi ne wani harsashi 'ya'yan itatuwa da kayan lambu Kwayoyin, hatsi da kuma legumes, kwayoyi da tsaba. Abin da muka godiya da wannan halitta da sabuwar dabara? Karanci kayan lambu zaruruwa sa maƙarƙashiya, wanda kai ga wani karfi maye. Ƙarƙashin rinjayar guba Ganĩma fata, rash da desquamation a kan shi zama sananne, da gashi da dama daga, karye kusoshi ... Nutritionists sun gano mafi muhimmanci amfani da zare: wannan bangaren na shuka abinci ba narkewar da mutum. Its main dukiya ya kasance mai muhimmanci sosai ga daidaita rayuwar: m fiber, a matsayin "soso", tsaftace hanjinsu daga ciki, inganta hanji suna "A'araf", kare kananan hanji yankin daga lalatattu mataki na enzymes. A dietetics kayan lambu zaruruwa - shi ne wani muhimmin bangaren da biyu curative da lafiya cin abinci.

Complex abin da ake ci fiber polysaccharides, masana kimiyya ya kasu kashi narkewa da insoluble irin. Insoluble fiber - wannan woody cell ganuwar, lignin da cellulose. Wannan abu ya kasance kusan canzawa, kamar soso, ta shimfida a ko'ina cikin gastrointestinal fili, garwaya da ruwa, da kara a juz'i, detoxifies da kuma acid, sa'an nan empties hanji. Yana kunshe ne cikin wata iri-iri na kayan lambu, 'ya'yan itatuwa, kazalika a hatsi, legumes da hatsi.

Narkewa fiber - wata halitta gelling wakili: pectin, gumis, kuma alginaza gelitsellyuloza. Da zarar a ciki da kuma a lamba tare da ruwa, shi ya jũya a cikin jelly. Its low-kalori abun da ke ciki damar magically dogon zauna koshi mutum ba tare da cutar da adadi. Sosai na kowa magani ne da irin wannan fiber a Allunan, kuma ya capsules ga nauyi asara. Yadda ya kamata a rage ci - sakamakon busa na gel-kamar abu da kuma ciko su ciki.

Ko da yaushe akwai wata larura yi amfani da Allunan, kuma ya capsules? Halitta fiber a abinci: berries, wake, 'ya'yan itatuwa Citrus, kabewa tsaba da sunflower tsaba, beets, apples, - shi ne mai halitta "zinariya key", kunsha na narkewa abin da ake ci fiber.

Duk wani fiber bukatar da m amfani da ruwa kullum na kullum: ba kasa da daya da rabi zuwa biyu lita. Bewafa gaira sa wani bata lokaci ba na ma'adinai zaruruwa a cikin hanji da kuma asarar da absorbent Properties.

Ga m aiki na jiki a rage cin abinci, nutritionists shawara da su sun hada da iri fiber: narkewa da insoluble. A rabo ya zama 3: 1, cewa shi ne ¾ na rage cin abinci ya zama insoluble fiber, kuma ¼ - narkewa.

Slimming ta wajen ma'adinai fiber daukan wuri saboda normalize gastrointestinal Flora, ta cika da slowing da assimilation of sauki da hadaddun carbohydrates, da kuma fats. Bugu da kari, da zare da gusar da jikin mutum daga cutarwa wuce kima cholesterol. Products dauke da shi a cikin manyan lambobi, fifita a bitamin da kuma halitta antioxidants, kuma sun kasance matalauta a lipids da adadin kuzari.

Insoluble fiber - wannan bran bangaren kuma dukan hatsi, da kwasfa na 'ya'yan itatuwa da kuma tushen kayan lambu, duhu kore kayan lambu da kuma salads, kwayoyi da tsaba. A arziki tushen narkewa ta "abokai" suke zucchini, Broccoli, apples, wake (farin da kuma ja), garehul, lemu, prunes, inabi, da abinci sanya daga daban-daban hatsi.

Fiber - wannan shi ne dama, don taimaka ci gaba domin a cikin gastrointestinal fili, jini sugar, zuciya da jini. Wannan yana nufin cewa your kiwon lafiya za ta ci gaba da shekaru masu zuwa!