Ine cellulose, uye sei zvakakodzera kutora

Ine faibha? Uyu mubvunzo ichifarirwa nevanhu vakawanda vari kuona kudya kwavo. Nekuti faibha ane guru anobatsira zvivako: nechokumusoro ropa shuga yomuropa, kunoderedza ngozi kenza, rabvisa muviri muchetura uye zvakawanda.

Saka apo zvirimowo?

Tisati tinoona izvo zvokudya vane faibha, kuchitaura kuti zviri nani kuti uzviwane takasununguka, kureva kuburikidza chikafu. Hazvina zvakafanira kushandisa zvinowedzera. Nokudaro, muviri wako achawana kwete chete faibha, asi boka zvimwe zvinovaka muviri zvakadai phytonutrients, mavhitaminzi, antioxidants uye zvicherwa.

Recommended dose pazuva iri 25-30 magiramu, apo vamwe nezvezvokudya vanokurudzira '40 chirwere cheshuga dose iri magiramu 50 pazuva. Kazhinji, munhu dose zuva nezuva faibha kunofanira kusarudzwa nomumwe. Somuenzaniso, muviri vanoda yakawanda macalorie, uye nokudaro yakakura zvinoverengeka anobatsira okunze, akadai faibha.

Kana iwe zvikuru kuwedzera mari ikabereka pazuva nyaya, ipapo muchatambudzika bloating, uye kana ukawana yakawandisa, kunyanya bran, ipapo mari manyoka. Naizvozvo zvakafanira kuti zvishoma nezvishoma kuwedzera uwandu husingakuvadzi.

Zvino, pakupedzisira, tichatema kunzwisisa, rine faibha. It zvirimowo kunyanya zviyo. The O uye rose O bran ine soluble nokusanzwira Beta-glucan. Unoparadza kwakadai faibha, muviri lowers remafuta akawandisa. Rice bran kuchavawo kubatsira nokuti kuderedza uwandu LDL pamuviri. Rine zvakafanana ehupfumi Brandy mannan, glucomannan rine zvikuru dzichiitika.

Fiber inowanikwa rokunze paiva cocoa, riri bran. Maererano nenyanzvi, bran izvi kuwedzera uwandu yakakwirira arambe achirema lipoprotein remafuta akawandisa, uye ezasi kwevari oxidized remafuta akawandisa mumuviri.

Fiber inowanikwa Buckwheat. Imwe mukombe oatmeal achakupa 20% rugwaro kukosha, saka kakawanda kudya. A yakawanda pamusoro Mishonga faibha anogona kuwanikwa vamiririri mhuri bhinzi: nenyimo, nenyemba, pizi, nzungu. The bhinzi dzine vazhinji vose insoluble uye soluble faibha. Asi kunyanya kwete kuvimba zvigadzirwa izvi, ave soluble fuma iri yakaviriswa huru ura, zvichikonzera bloating.

Chokwadi, zvakawanda faibha michero, kunyanya soluble. Also huri mazviri uye insoluble chimiro fibers, izvozvo zvinoita kuti uvandudze pamusoro gastric mhingaidzo.

Ine zvakawanda faibha? Nuts. Vazhinji hurukuro pamusoro Anti-muviri zvinhu (phytates), iri kwavari, asi kana zvokudya zvinovaka muviri, havasi kuvhiringidza Absorção de Água pamusoro chicherwa zvinhu. Unogona chete soka manatsi kuti imere, uye ipapo akaomeswa. Phytates rwakakamukana phosphate uye inositol.

Zvikurukuru kupfuma mbeu faibha. Miti yoruchinda ane anenge 7 g fuma pa 1 spoon. mbeu Sesame vari akapfuma mairi. Nokuda mhando insoluble faibha, lignans, mbeu yekuzvidzivirira kenza.

Ine faibha, kuwedzera pane izvi? Chokwadi, miriwo, uye akawanda. Bhadharai ngwariro chaiyo sipinachi, kale, asiparagasi uye broccoli.