Kyakkyawan Fiber, Fiber mara kyau - Ta yaya nau'ikan Iri ke Shafar Ka

Wadatacce

• Menene Fiber kuma yaya aka kebance shi?
• Mai narkewa vs Fiber mara narkewa
• Fiber mai iya faɗi
• Fiber mai ƙarfi
• Tsayayyen sitaci
• Keɓaɓɓun Fibers waɗanda ke da Kyakkyawan Haskaka
• Fructans
• Beta-Glucan
• Glucomannan
• Dauki Sakon Gida

Fiber na iya yin tasiri a fannoni da yawa na kiwon lafiya.

Daga ƙwayoyin cuta zuwa asarar nauyi, galibi ana ɗaukar shi wani ɓangare na ingantaccen abinci.

Yawancin mutane suna da masaniya ta asali game da zaren zaren, kuma suna jujjuya shi zuwa kashi ɗaya.

Koyaya, gaskiyar ita ce ba duk zaren halitta yake daidai ba.

Wasu nau'ikan suna da fa'ida sosai, yayin da wasu na iya haifar da matsalar narkewar abinci a cikin wasu mutane.

Wannan labarin yana bayanin duk abin da kuke buƙatar sani game da nau'ikan fiber.

Menene Fiber kuma yaya aka kebance shi?

“Fiber” yana nufin nau’ikan rukunin carbohydrates da mutane ba sa iya narkewa.

Ba mu da enzymes masu narkewa da ake buƙata don lalata su, don haka suna wucewa cikin yawancin tsarin narkewa ba canzawa.

Abincin da aka ba da shawarar shine gram 38 na maza, kuma gram 25 na mata. Koyaya, yawancin mutane suna cin kusan rabin wannan, ko kuma gram 15-17 a kowace rana (1, 2).

Fiber ana samun shi galibi a cikin abincin shuke-shuke, gami da kayan lambu, 'ya'yan itãcen marmari, legumes, hatsi gaba ɗaya, goro da iri (don ƙarin bayani, ga jerin abinci mai yawan fiber 22).

Akwai gaske a babba iri-iri daban-daban zaruruwa da aka samo a cikin abinci.

Matsalar ita ce galibi ana rarraba su ta hanyoyi daban-daban, wanda zai iya zama mai rikitarwa sosai.

Fiber an tsara shi bisa tsari zuwa manyan nau'i biyu (3):

• Fiber na abinci: Fiber da aka samo ta dabi'a a cikin abinci.
• Fayil na aiki: Fiber wanda ake cire shi kuma an keɓance shi daga abinci gabaɗaya, sannan a sanya shi cikin abincin da aka sarrafa.

Koyaya, akwai babbar matsala tare da rarraba zaren ta wannan hanyar. Yana gaya mana sam babu komai game da illolin lafiyarsu.

Hanyar madaidaiciyar hanya ita ce rarraba fiber dangane da shi solubility (mai narkewa vs rashin narkewa), danko (viscous vs marasa viscous) kuma fermentability (fermentable vs non-fermentable).

Bayan haka kuma akwai wani nau'ikan kayan abinci masu gina jiki wanda ake kira tauraro mai tsayayya, wanda galibi ake sanya shi azaman ƙwayoyin abinci.

Fibers sune carbohydrates marasa narkewa waɗanda aka samo su ta hanyar abinci a tsire-tsire. Sau da yawa ana rarraba su azaman abin da ake ci (wanda aka samo a zahiri) ko aiki (an ƙara shi cikin abinci).

Mai narkewa vs Fiber mara narkewa

Solubility na fiber yana nufin ikon narkewa cikin ruwa.

Dangane da wannan, galibi an rarraba fiber a matsayin mai narkewa ko mara narkewa:

• Soluble mai zaƙi yana haɗuwa da ruwa a cikin hanji, yana samar da abu mai kama da gel. Zai iya rage yaduwar sikarin jini, kuma yana da fa'idodi masu amfani da lafiyar jiki ().
• Fiber mara narkewa ba ya haɗuwa da ruwa kuma yana ratsa tsarin narkewa galibi mara kyau. Yana aiki mafi yawa azaman wakili na “bulking”, kuma yana iya taimakawa saurin wucewar abinci da ɓarnata ta cikin hanjin ka ().

Narkeran bakin zaren sun hada da gumis, pectins, psyllium, beta-glucans da sauransu. Filaye marasa narkewa sun hada da lignin da cellulose.

Daban-daban abinci na tsire-tsire suna da nau'ikan nau'ikan launuka masu narkewa da mara narkewa.

Fiber ana rarraba shi sau da yawa bisa ga ikon narkewa a cikin ruwa. Fure mai narkewa yana da fa'idodi daban-daban don lafiyar rayuwa, yayin da fiber mara narkewa galibi yana aiki a matsayin wakili mai yawa.

Fiber mai iya faɗi

Kimanin kwayoyin cuta tiriliyan 100 suna rayuwa a cikin hanjin mutum, akasarinsu a cikin babban hanji ().

Wadannan kwayoyin cuta a zahiri suke mahimmanci don ingantaccen kiwon lafiya a cikin mutane. Suna taka rawa daban-daban da suka danganci gudanar da nauyi, sarrafa sukarin jini, rigakafi, aikin kwakwalwa da lafiyar hankali (, 8,,, 11, 12).

Suna da matukar mahimmanci wadanda akan kira su da “gabobin da aka manta” ().

Saboda mutane basu iya narkar da zare, yana kaiwa ga babban hanji mafi yawanci ba'a canza shi ba.

Wannan yana haɓaka lamba da daidaituwa na ƙwayoyin cuta na hanji, waɗanda ke samar da mai mai gajeren sarkar mai amfani mai ƙarfi ().

Yawancin firam ɗin da ke narkewa suna narkewa, amma kuma akwai wasu zaren da ba za a iya narkewa ba waɗanda za su iya aiki ta wannan hanyar.

Fibwayoyi masu narkewa sun haɗa da pectins, beta-glucans, guar gum, inulin da oligofructose.

Mafi ingancin tushen abinci na zaren igiya mai ƙanshi shine wake da ƙaton hatsi. Aikin kofi-1 yana bayarwa sau da yawa har zuwa rabi na shawarar yau da kullum na fiber.

Duk abin da ake faɗi, ɗayan samfuran fiber ferment shine gas. Wannan shine dalilin da ya sa abinci mai cike da zaren ƙwaya zai iya haifar da laulayi da rashin jin daɗin ciki, musamman idan ba a saba wa mutane da cin yawancin fiber ba.

Fiber mai narkewa yana narkewa kuma ana amfani dashi azaman mai ta hanyar ƙwayoyin cuta masu ƙawance a cikin hanji. Wannan na iya haifar da fa'idodi masu fa'ida ga lafiyar jiki.

Fiber mai ƙarfi

Wasu nau'ikan zaren narkewa suna samar da gel mai kauri lokacin da suka haɗu da ruwa. Wadannan an san su da viscous zaruruwa.

A taƙaice, ɗan gajeren ruwa na nuni ga “kaurinsa.” Misali, zuma mai zaki ya fi ruwa karfi.

Lokacin da kuka ci fiber mai ɗanɗano, yana samar da abu mai kama da gel wanda “ke zaune” a cikin hanji.

Wannan yana jinkirta narkewa da shan abubuwan gina jiki, wanda ke haifar da dogon lokaci na cikewa da rage ci (, 17,).

Binciken nazarin 44 game da maganin zaren ya gano cewa ƙwayoyin ƙwayoyin viscous ne kawai ke rage yawan abincin kuma ya haifar da asarar nauyi ().

Fibwayoyin viscous sun haɗa da glucomannan, beta-glucans, pectins, guar gum da psyllium. Kyakkyawan tushen abinci gabaɗaya sun haɗa da legumes, asparagus, Brussels sprouts, oats da flax seed.

Fibunƙarar viscous suna samar da abu mai kama da gel wanda ke zaune a cikin hanji, wanda ke haifar da haɓaka ƙoshin lafiya, rage ci da rage nauyi.

Tsayayyen sitaci

Sitaci shine babban nau'ikan carbohydrates a cikin abinci.

Dogayen sarƙoƙi ne na ƙwayoyin glucose, ana samun su a cikin dankali, hatsi da sauran abinci da yawa.

Wasu sitaci haƙiƙa yana da tsayayya ga narkewa, don haka ya wuce ta tsarin narkewa ba canzawa.

Wannan nau'in sitaci ana kiransa sitaci mai tsayayyuwa, kuma yana aiki kamar narkewa, fiber mai narkewa a cikin hanji (20).

Tsayayyen sitaci yana da fa'idodi masu yawa na kiwon lafiya. Yana inganta lafiyar narkewar abinci, yana haɓaka ƙwarewar insulin, yana rage matakan sukarin jini kuma yana rage rage ci (,,,,).

Akwai hanyoyin abinci masu kyau da yawa na sitaci mai juriya, gami da ayaba kore, umesayoyi daban-daban, cashews da ɗanyen hatsi. Za'a iya samun cikakken jerin anan.

Bugu da ƙari, wasu abinci masu daɗaɗɗen abinci suna haifar da yawan sitaci mai tsayayya idan an sanyaya su bayan dafa abinci. Wannan ya hada da farin dankali da farar shinkafa.

Hakanan ɗanyen dankalin turawa yana da ƙarfi sosai a cikin sitaci mai tsayayya, kuma wasu mutane suna cin shi azaman ƙarin.

Tsayayyar sitaci wani nau'in sitaci ne wanda yake tserewa daga narkewa. Yana aiki kamar mai narkewa, fiber mai narkewa, kuma yana da fa'idodin kiwon lafiya da yawa.

Keɓaɓɓun Fibers waɗanda ke da Kyakkyawan Haskaka

Da yawa zaruruwa suna da takamaiman abubuwan kiwon lafiya, kuma sun cancanci nunawa.

Fructans

Fructan shine kalmar da ake amfani dashi don bayyana ƙaramin sarkar ƙwayoyin fructose.

Oligofructose da inulin sune manyan nau'o'in fructan biyu a cikin abincin. Zasu iya ciyar da ƙwayoyin cuta masu ƙoshin lafiya a cikin hanji, kuma an nuna su don taimakawa wajen magance wasu nau'in gudawa (26).

Koyaya, ana rarraba fructans azaman FODMAPs, nau'ikan carbohydrates da aka sani don haifar da lamuran narkewar abinci a cikin mutane da yawa (27).

A zahiri, fructans da sauran FODMAPs suna haifar da mummunan bayyanar cututtuka a ciki 3 daga mutane 4 tare da ciwo na hanji, rashin lafiya mai narkewa (28).

Babban tushen masu yin burodi a cikin abincin zamani shine alkama (29).

Beta-Glucan

Amfanin lafiyar beta-glucans an yi rubuce rubuce sosai. Wadannan zaren suna da wani takamaiman tsarin kwayoyin halitta wanda zai sanya su cikin hanjin cikin hanji sosai.

Beta-glucans na iya inganta ƙwarewar insulin da ƙananan matakan sukarin jini. Hakanan zasu iya rage matakan ƙwayar cholesterol da haɓaka ƙima ().

Babban tushen abinci na beta-glucans shine hatsi da sha'ir.

Glucomannan

Glucomannan shine zaren viscous wanda yawanci ana tallata shi azaman ƙarin asarar nauyi.

Yawancin karatu sun nuna cewa glucomannan na iya haifar da raunin nauyi, yaƙar maƙarƙashiya da haɓaka abubuwan haɗari ga cututtukan zuciya (,,,).

Fructans sune zaruruwa waɗanda zasu iya haifar da mummunan alamun alamun narkewa a cikin wasu mutane. Beta-glucans da glucomannan suna narkewa, zaren ƙwayoyi masu ƙarfi tare da fa'idodin kiwon lafiya.

Dauki Sakon Gida

Fibers waɗanda suke narkewa, masu ƙarfi da kuzari suna da alama sun fi lafiya, zuwa yanzu. Har ila yau, tsayayyen sitacin suna da lafiya sosai.

Kyakkyawan tushen ƙwayoyin zaren lafiya sun haɗa da kayan lambu, 'ya'yan itãcen marmari, hatsi, ɗanɗano, kwayoyi, cakulan mai duhu, avocados, chia tsaba da sauran abinci iri-iri.

Koyaya, mai yiwuwa babu buƙatar damuwa akan cikakkun bayanai anan. Muddin kuna cin wadatattun kayan abinci na tsire-tsire, to abincin ku na fiber ya kamata ya kula da kansa.