Menene fiber - yaya yake da amfani kuma waɗanne ayyuka yake yi?

Fiber shine ɗayan mahimman abubuwa a kowane irin abinci. Rashinsa ko wuce gona da iri yana haifar da sakamako mai cutarwa ga ɓangaren cututtukan ciki na ɗan adam. Yaya yawan fiber ya kamata ku cinye don cin abinci mai kyau? Waɗanne hanyoyin fiber za a zaɓa? Wadanne kayayyaki ne ke dauke da mafi yawansu, kuma wadanne ne basa cikinsu? Menene amfanin fiber kuma akwai cutarwa, haka kuma menene ayyuka da kaddarorin wannan ɓangaren abincin ɗan adam - zaku koya game da wannan duka daga labarinmu.

Fiber - menene shi a cikin sauƙi

Fiber wani nau'in hadadden carbohydrate ne, zaren tsire-tsire wanda aka samar da sassan tsirrai. Ganyen kabeji, bawo na wake da iri, tushe da hatsi na tsire-tsire duk misalai ne na zare.

Baya ga fiber, wanda aka ƙirƙira a cikin yanayin yanayi, akwai kuma ƙarin abinci mai suna iri ɗaya. Har ila yau, wani hadadden tsari ne na carbohydrate wanda ba za a iya ragargaza shi a cikin hanjin ciki ba, kuma ana amfani da shi ne don dalilai na abinci (tushe - Wikipedia).

Magungunan tsire-tsire masu cin abinci ba sa narkewa ta hanyar enzymes a cikin hanyar narkewa. Microflora mai amfani mai amfani shine ke da alhakin sarrafa su.

Idan har zaren jikinmu bai hade shi ba, to menene amfanin sa? Da farko dai, fiber yana taimakawa abinci don share shi daga tsarin narkewar abinci cikin sauri. Tsawon lokacin da aka narkar da abinci a cikin sassan hanji, mafi wahalar cire shi daga baya ba tare da sakamako ba, kamar gas ko kumburin ciki. Fiber yana hanzarta wannan aikin kuma yana taimakawa jiki ya tsarkake kansa ta dabi'a. Abin da ya sa ke nuna fiber ga waɗanda ke da matsalolin hanji.

Nau'in fiber - cellulose, hemicellulose, lignin, pectin

Fiber ana rarraba shi gwargwadon abin da yake cikin abinci daban-daban ko sassanta. Yi la'akari da manyan nau'ikan fiber.

Cellulose

Shine babban ɓangaren ganuwar kwayar halitta. Cellulose fiber ne wanda ba shi narkewa. Ana iya samun sa a cikin garin alkama wanda har yanzu ba a murɗa shi ba, a cikin bran, a cikin ganyen kabeji, a cikin kwayar ɗanyun ƙwarya, a cikin fatun koren wake, a cikin ganyen broccoli ko kuma tsiron Brussels, a fatun cucumber, barkono da apples. Cellulose yana sauƙaƙe ayyukan uwar hanji, shanye duk yawan danshi.

Hemicellulose

Ana samun wannan nau'in a cikin bran, hatsi, ɓangaren litattafan almara, Brussels sprouts, ko mustard sprouts. Sanya dukkan ƙananan nau'ikan nau'in fiber ɗin suna da ikon narkewa.

Hemicellulose, kamar na farko, yana shan ruwa, yana sauƙaƙa aikin hanji.

Wadannan nau'ikan guda biyu suna taimakawa sake yin amfani da shara da aka sake sakewa su bar hanji cikin hanzari kuma su hana yanayi da cututtuka irin su maƙarƙashiya, colitis saboda spasms na m tsokoki na hanji, kazalika da varicose veins, basur, kansar kansar, da diverticulosis.

Lignin

Na uku, nau'in da ba za a iya narkewa ba, ana samunsa a cikin hatsi, alal misali, a cikin bran, ko kuma a cikin ƙwai, strawberries, radishes da peas. Bugu da ƙari, abubuwan lignin a cikin waɗancan kayan lambu da 'ya'yan itacen da tuni suka `` ɗora' 'na ɗan lokaci ya fi na sabo yawa. Babban kayan lignin an dauke shi danko na musamman - yana tsoma baki tare da shawar abubuwa masu cutarwa, wanda ke taimakawa abinci barin hanji cikin sauri. Bugu da ƙari, saboda ikon ɗaurewa tare da bile acid, adadin cholesterol a cikin jini yana raguwa.

Pectin da gumis

Duk waɗannan nau'ikan suna narkewa kuma ana samun su a cikin hatsin oat, dankali, wake, wake, da kuma 'ya'yan itace - strawberries da strawberries. Yawancin pectin a cikin apples and citrus fruits.

Wannan nau'in zaren yana sarrafa yadda narkewar abinci ba kawai a cikin ciki ba, har ma a cikin ƙananan hanji.

Kamar lignin, pectin da gumis suna haɗuwa da acid bile, rage cholesterol da mamaye kitse mai raɗaɗi. Bugu da kari, abubuwa rage saurin shan glucose, wanda ya zama ceto ga masu ciwon sukari (tushe - NCBI).

Fiber Allunan

Baya ga fiber na halitta, masana kimiyya sun kirkiro a dakin gwaje-gwaje wata dabara don wani abu mai sauƙin samuwa - kunna ƙwaya, wanda aka ɗauka a cikin allunan a yanayin da ya dace don jikinku.

Wannan nau'in gabatarwar da aka tsara na fiber a cikin abincin yana ba da gudummawa kawai ga samuwar ingantaccen abinci, amma kuma yana ƙaruwa tasirin abinci iri-irisaboda fiber da ke aiki yana sarrafa wadatar furotin a cikin abinci kuma yana rage abun cikin carbohydrate. Saboda haka, a bayyane kuma mai kulawa da nauyi.

Me yasa fiber yake da amfani

Binciken baya-bayan nan a fannin abinci mai gina jiki ya nuna cewa amfanin zaren ga jikin mutum ba wai kawai a daidaita hanji ba ne ta hanyar hanzarta kawar da sharar, amma kuma a tsarkake jikin gubobi da gubobi.

Abin da ya sa yawancin kayan naman alade da yawa suka bayyana a kan ɗakunan ajiya. Da gangan mutane suke canzawa zuwa irin wannan abincin, saboda "abinci mara nauyi" yana taimaka wajan rage kiba da inganta hanyoyin narkar da abinci.

Baya ga aikin babban sorbent na jiki, fiber shima yana da wasu kyawawan kaddarorin:

1. Saturates da sauri, wanda yake da mahimmanci yayin cin abinci.
2. Sunaye yawan cin abinci.
3. Inganta ayyukan ɓoye na ciki.
4. Mayar da jijiyar wuya da manyan hanji.
5. Rage haɗarin ɓarkewar mummunan ƙwayoyin cuta.
6. Inganta jiki da bitamin, ma'adanai da sauran ƙananan ƙananan abubuwa.
7. Yana bayar da abinci don ƙwayoyin cuta masu amfani na hanji.
8. Sannu a hankali ragin da glucose mai jini ke hauhawa.
9. Yana rage matakan cholesterol na jini.

Har ila yau fiber taimaka wajen daidaita karfin jini da kuma rage yiwuwar haifar da bugun jini, cututtukan zuciya (tushe - US National Library of Medicine).

Harmarin cutarwa ga zare

Damar da ke tattare da zaren za a iya rage ta zuwa sifili idan aka cinye shi cikin matsakaici ba cikin komai ba. Zai fi kyau a cinye abincin da ke dauke da zare tare da wasu ruwa, alal misali, idan kuna cin abincin da aka yi da hatsi, to ya kamata ku sami miyan kayan lambu a matsayin abincinku na farko da wannan abincin.

Yawan amfani da zare a cikin abinci yana taimakawa ga canji cikin motsin hanji, wanda ke haifar da maƙarƙashiya ko gudawa, ƙara yawan kuzari da lalacewa.

Irin wannan halayen yana haifar da:

• kumburin ciki;
• jin zafi a cikin ƙananan ciki;
• toshewar hanji;
• hypoglycemia a cikin marasa lafiya da ciwon sukari mellitus.

Hakanan ba a ba da shawarar yin amfani da zaren abin cin abinci a cikin adadi mai yawa don ciki da ulcers na duodenal a lokacin tsawaitawa ba.

Tebur - tushen fiber a cikin abinci

Ana samun mafi yawan samar da zare a cikin bawo na samfuran samfuran: bawo, ganye, mai tushe, da sauransu. Ana ɗaukar mafi girman samfurin abun ciki na fiber shine ƙwanƙolin hatsi - a cikin 100 g akwai kusan 44.0%.

Daga teburin zaka gano menene sauran abincin da ke ƙunshe da zare kuma a wane adadin:

Lura! Mafi daidaitaccen abinci dangane da fiber da sauran abubuwan gina jiki sune kayan lambu da 'ya'yan itace. A cikin kayayyakin dabba, galibi babu zare ko kaɗan, ko abin da ke ciki ba shi da amfani.

Kadarorin kayan adipose

Akwai irin wannan abu kamar adipose tissue - wannan shi ne fata na reticular, wanda ke cike da ƙwayoyin collagen kuma nan da nan yana ƙarƙashin fata kanta (dermis). Wannan raga ya kunshi “kitse mai kiba” na musamman wanda ke samar da dabba ko kitsen jikinmu.

@ Eugene adobe.stock.com (tara kayan adipose)

Menene kayan kitso mai? Yana da kayan haɗin kai wanda ke ba da matashi da rufin zafi na jiki. A wasu lokuta (a matakai daban-daban na kiba), nauyin kayan mai zai iya zama daga kilogiram 10, kuma yadda maza da mata ke zama daban-daban ne.

Mata suna tara kayan kitso mai ɗumbin yawa a cinya da gindi, yayin da maza - a kirji da ciki.

Dangane da kididdiga, mafi girman kaurin wannan kayan hadewar (yakai 5 cm ko sama da haka) ya isa cinyoyi, kuma mafi kankancin kauri ana samun shi a kan girar ido da al'aura.

Kadarorin kayan adipose sun hada da wadannan siffofin:

1. Kuzari. Fat shine muhimmin tushen makamashi a cikin jiki. Ana cinye kitsen mai a lokacin lokutan kashe kuzari mai yawa ko yayin azumi.
2. Thearfin zafi. Ta hanyar mai, zafi yana barin sannu a hankali, wanda ke da amfani a yanayin sanyi. Matsakaicin layin mai, da ƙarancin mutum zai daskare a yanayin zafi ƙarancin. Koyaya, a cikin adadi mai yawa, mai yana lalata adadi, yana rage girman kai, kuma ƙari, yana ƙara matsaloli "a cikin zuciya". Wuce kima nauyi sharadi ne na cututtukan zuciya, cututtukan hawan jini, ciwon sukari da ma cutar sanyin kashi wanda ke lalata kwarangwal.
3. Kariya. Fat yana kiyaye dukkan gabobin ciki daga zafin rana kuma yana inganta fatar jiki. Motsawa ta hanyoyi daban-daban, da alama dermis yana "zamewa" akan ƙananan kitse kuma yana da lalacewa sau da yawa.
4. Tarawa. Fat shine ajiyar jiki don lokutan "yunwa". Baya ga zaren kansa, jiki yana tara wasu abubuwa masu amfani a cikin kitse mai subcutaneous. Misali, homonin estrogens, wadanda suke da mahimmanci ga aikin jima'i na jiki, da kuma bitamin na kungiyoyin A, D da E.
5. Tsarin Hormone. Baya ga tarawar halitta, narkarda mai ƙyalli yana iya samarda mahimmin hormones mai zaman kansa. Misali, leptin, wanda ke da alhakin jikinmu don jin cikar abubuwa, da sauransu.

Amfani da zaren yau da kullun

Adadin zaren jikinmu a kowace rana alama ce mai rikitarwa. An ba da shawarar likitoci a fannin abinci mai gina jiki da su cinye abun cikin adadin 5 zuwa 25. Wannan shi ne abin da likitancin Yammacin ke faɗi. Masanan abinci na Rasha suna da'awar cewa kakanninmu, Slav a can baya, sun karɓi da yawa - daga 25 zuwa 60 g na zare, kuma jikinsu koyaushe yana aiki kamar agogo.

Matsakaici a cikin 35 ya zama maganin sasantawa.Yana da wannan adadin zaren da ya kamata ya shiga jikin mutum na zamani kowace rana tare da abinci iri-iri.

Don haka, yana yiwuwa kuma ya zama dole a gabatar da zare a cikin abincinku ba wai kawai don tsarkake gabobin hanji da gubobi, inganta peristalsis na kanana da manyan hanji, da kuma rage cholesterol, amma kuma taimakawa jikinku ya rasa nauyi zuwa ga al'adarsa kuma ya inganta tasirin haske da jituwa har abada jikinka.

Kalli bidiyon: Sorga Kuliner Pontianak (Nuwamba 2024).