M zaruruwa a abin da abinci dauke da? List of kayayyakin dauke da m fiber

Kowannen mu ji cewa jikin mu ne musamman amfani da ake ci danye fiber. A abin da kayayyakin da suke dauke da wanda suke da muhimmanci a mutum kiwon lafiya - wannan bayanai da aka dage farawa daga ƙasa. Bugu da kari, da labarin ya bayyana amfani na sama abubuwa for slimming mutane.

Mene ne m fiber

Abin da ake ci zaruruwa shiga jikin mutum a cikin nau'i na undigested carbohydrates da shuka abinci. Wannan polysaccharide polymers kuma su Kalam.

Wadannan abubuwa kasu kashi biyu manyan kungiyoyin:

• m narkewa.
• m insoluble.

Domin taushi fiber abinci ne dextrans, agarose, danko, pectins. M zaruruwa - a fiber cewa shi ne glucose polymer. Saboda wasu bambance-bambance a cikin kwayoyin sarkar ba karye a cikin narkewa kamar fili.

Ya kamata a lura da cewa m zaruruwa ba kafofin samar da makamashi. A karkashin mataki na kananan kwayoyin halitta suna partially cleaved. A samar da makamashi wanda aka saki a lokacin da wannan tsari, an cikakken amfani da bukatun da kwayoyin.

Monosaccharides cewa an kafa a lokacin bazuwar daga abin da ake ci zaruruwa, ana tuba zuwa maras tabbas m acid: butyric, propionic da acetic. Wadannan abubuwa partially tunawa a cikin hanji bango, da kuma kashi 1% na su shiga cikin jikin mutum. Lignin, wanda dauke da mai yawa kayayyakin da m abin da ake ci fiber, kuma ba a tunawa. Saboda haka sau da yawa sosai fahince su a matsayin "ballast abu". Kuma a banza! Bayan duk, suka taka muhimmiyar rawa a cikin narkewa kamar tsari.

Abin da ake ci fiber m: Abun da ke ciki

Cellulose kunshi glucose kwayoyin. An sau da yawa samu a cikin yanayi kuma yana da kama da sitaci. An sani cewa duk tsire-tsire da itatuwa kunshi ma na cellulose, wanda, ba shakka, ba cleaved. Saboda haka shi ne a jikin mutum: da ciki ba zai iya cire shi, don haka a kanta ba kawo wani makamashi.

Wannan hujja da gudummawar da cewa masana kimiyya da dama daga cikin karni na karshe jayayya kamar yadda idan m fiber a cikin kayayyakin ne "ballast" kuma bã ya amfaninsu jiki. Da masu bincike so "tsabtace" da abinci na gabatar ba. A sakamakon haka, mutane da kiwon lafiya ya deteriorated muhimmanci. Doctor of Sciences yi imani da cewa akan rage abin da ake ci fiber a rage cin abinci a cikin tsakiyar karni XX ya kai ga ci gaban da yawa cutar daji, da kiba, zuciya matsaloli, hanji cututtuka.

Rawar da kitsen a cikin jiki

Aiki abinci m zaruruwa quite daban-daban:

• accelerating lipase kira a adipose nama.
• rage kudi na sha na di- da monosaccharides a cikin hanjinsu.
• gwada jini glucose ciki.
• kare jiki daga insulin ya karu kira.
• kuma ƙara da tukar tumbi da dauri bile acid, cholesterol, da tsaka tsaki steroids.
• taimakawa wajen kula da manufa jiki nauyi a cikin sharuddan.
• rage kira na cholesterol, kuma m acid a cikin hanta.
• sarrafa matakin na phospholipids a bile.
• hana dutse samuwar a cikin gall mafitsara.
• samar da al'ada hanginsu biliary fili da kuma gut.
• hana ci gaban basur da maƙarƙashiya.

Products dauke da m fiber, hana ci gaban ciwon daji a cikin narkewa kamar fili. Alal misali, bayan frying nama kafa Carcinogens. Idan stool yayi tsawo da yawa don bayyana, wadannan abubuwa za a fara da za a tunawa ciwon. Wannan take kaiwa zuwa cin gaban ciwon daji.

Bugu da ƙari, fiber yana da ikon zuwa sha nauyi karfe salts, game da shi hana su sha a cikin jikin.

M fiber ne musamman da amfani ga mata kiwon lafiya. Masana kimiyya sun tabbatar da cewa mata da suka cinye da isasshen abinci tare da danyen abin da ake ci fiber rage hadarin na ovarian ciwon daji da kuma nono.

Soft kuma m zaruruwa: a cikin abin da abinci dauke da

Kuma narkewa da insoluble abubuwa ballast dole ba a cikin mutum rage cin abinci. Bayan duk, don tabbatar da al'ada aiki na jiki, muna bukatar taushi da kuma m zaruruwa. A abin da kayayyakin da suke dauke? Wannan bayani zai nuna maka da wadannan jerin:

1. narkewa abin da ake ci fiber:

• hatsi (sha'ir, hatsin rai, hatsi);
• legumes (wake, da waken soya, Peas, wake).
• 'ya'yan itace (plums, avocado, kwasfa da apples, zabibi, kwasfa Quince da peach).

2. Products dauke da m insoluble abin da ake ci fiber:

• bran.
• farin kabeji.
• Broccoli.
• wake.
• bawo 'ya'yan itace.
• wake.
• kwayoyi da tsaba;
• buckwheat.
• dankali a cikin "uniform".
• namomin kaza.

A kananan adadin kitse ba a cikin abun da ke ciki da kuma kayan lambu, kamar su karas, kabewa, albasa, faski, tumatir, gwoza, kokwamba, kararrawa barkono, alayyafo, fennel, zucchini.

Ya kamata a lura da cewa zafi magani ba zai tasiri a adadin fiber a kayan lambu.

Abin sha'awa, akwai wani abinci da ya ƙunshi biyu taushi da kuma m zaruruwa. A abin kayayyakin ne ba da iri abinci ta gabatar? Wannan shi ne da farko legumes. Kamar yadda taushi da kuma m fiber dauke a cikin konkoma karãtunsa fãtun da yawa 'ya'yan itãcen marmari.

Brief bayanin irin kayayyakin dauke da m fiber

• Bran. Wannan samfurin ƙunshi a cikin abun da ke ciki game da 40% fiber. All bran - da kuma hatsin rai, kuma soya, da kuma oat, da kuma alkama - ne mai kyau tushen m zaruruwa.
• Buckwheat. Wannan samfurin ƙunshi 2 sau mafi fiber fiye da sauran hatsi. Idan mutum ya ci daya kofin buckwheat, shi zai tabbatar da kanta a 20% kullum darajar danyen fiber.
• Tsaba. Shi ne mai kyau tushen zare flax iri. A tablespoon na wannan samfurin ya ƙunshi game 7g abin da ake ci fiber.

Daily bukatar m zaruruwa

Healthy mutum kullum dole a zo a ko ta jiki da abinci kamar 25-40 g na sama abubuwa. A kullum da ake bukata ga kowane mutum ne daban-daban. Yana dogara a kan caloric ci, yanayin jiki aiki na mutum, ya bayyana na kiwon lafiya da kuma nauyi, kazalika da sauran dalilai.

Ga yara idan aka kwatanta da adult jiki kullum da ake bukata domin abin da ake ci danye fiber kadan m.

Masana kimiyya da'awar: don samar da jiki da wadannan abubuwa a cikin sama adadin, da talakawan mutum a kan rana ka bukatar ka ci game da 1.5 kg nunannun 'ya'yan itatuwa da kayan lambu. Hakika, a mafi yawan lokuta da adadin ne numfashi ba. Saboda haka, masana shawara don sarrafa rage cin abinci na wasu kayayyakin da cewa dauke da danyen fiber.

Ban sha'awa gaskiya: da masu bincike yayi nazari abin da mutane a ranar da za su ci ba fiye da 25 grams na sama abubuwa, na da 10 g yana kunshe ne a cikin burodi da sauran hatsi kayayyakin, 7 g da dama a kan dankali, 6 g - sauran kayan lambu, 2 g - 'ya'yan itatuwa .

M fiber ga nauyi asara

Products dauke da m fiber, su ne musamman da amfani ga mutanen da suke da obese. Idan jikin mutum sami isasshen zare, ta inganta cikin wadannan matakai:

• da kudi na ciki emptying an rage muhimmanci.
• ta tashin hankali ƙaruwa, wanda na taimaka wa samar da wani ji na cikar da kuma hana overeating.
• suppressed ci.

Bugu da kari, m fiber rage kitse kira a adipose nama. Su ma suna da wani diuretic sakamako. Wannan yana nufin cewa fiber inganta tukar tumbi da sodium da kuma ruwa daga cikin jiki.

Contraindications ga yin amfani da m fiber

A muka ambata a sama abubuwa a wasu cututtuka bukatar yin amfani da hankali da kuma gyare. Su ne:

• duodenal miki .
• kumburi daga cikin esophagus.
• ciki miki.
• gastritis.
• duodenitis.

Masana sun lura cewa idan akwai wani exacerbation na wadannan cututtuka, kayayyakin da m abin da ake ci zaruruwa cinye kullum a ke so. Doctors bayar da shawarar cewa mutane yin irin wannan musamman rage cin abinci, inda sama kayayyakin ne ba a wani m adadin.

M fiber ba wani tushen samar da makamashi, amma samar da wani yawan m matakai a cikin jikin mutum, ciki har da hanzari na da nassi na abinci ta hanyar narkewa kamar fili abinda ke ciki na hukumomi. A rashin wadannan abubuwa za su iya haifar da tsanani kiwon lafiya da matsaloli, don haka sun hada da su a cikin abinci da bukatar tabbata.