John Myers
Abantu abaninzi badla i-fiber encinci kakhulu. Isiphene sinokuthintelwa ngokulula. Siyifunela ntoni ifayibha kwaye iphi?
Xa kuziwa ekutyeni okunempilo, abaninzi bacinga ngokuyintloko ngeevithamini kunye neeminerali, kodwa kunqabile ngefiber yokutya. Uphononongo lubonisa ukuba ukunqongophala kwe-fiber ekudleni kungumngcipheko wokutyeba, isifo seswekile, uxinzelelo lwegazi oluphezulu, isifo sentliziyo kunye nezinye izigulo. Ukwetyisa kunengxaki, nto leyo enokukhokelela kwi-hemorrhoids kunye nokuqhina. Izigulo ezininzi zinokunyangeka ngefiber yokutya eyaneleyo okanye azinakukhula kwasekuqaleni.
Ukunqongophala kwefayibha yokutya kuxhaphakile
Ubuncinci i-30 grams yefiber yokutya ngosuku iyacetyiswa kubantu abadala, nokuba ngcono i-40 grams. Ukusetyenziswa kwe-avareji eJamani kungaphantsi kwe-22 grams, abaninzi abafikeleli nokuba. Kuya kuba lula ukufumana okwaneleyo: Zifumaneka kukutya okusisiseko okuninzi.
Ifayibha ikuzo zonke izityalo
Iifibers zokutya ziyi-fibers zemifuno kunye ne-bulking agents. Ubukhulu becala azityeki kwaye azinazo iikhalori - yiyo loo nto bezikade zithathwa njenge-ballast. Ngoku siyazi ukuba i-fiber ibalulekile kwimpilo yethu.
Kutheni i-fiber isempilweni
Iifiber zokutya ziqinisekisa ukuziva uhleli ixesha elide, ngaloo ndlela ulwa nokutyeba. Kwakhona zivuselela umsebenzi wamathumbu. Zomeleza ukhuseleko lomzimba kuba amathumbu lelona lungu lethu libalulekileyo lokuzikhusela. Iindidi zebhaktheriya ezihlala emathunjini amakhulu (i-intestinal flora) kunye ne-intestinal mucosa engaguqukiyo ithatha isigqibo sokuba ikwazi ukusebenza. Iswekile eninzi kakhulu yityhefu kwindawo esempilweni yamathumbu. Ifayibha, kwelinye icala, ixhasa amathumbu kwimisebenzi yawo.
Ifayibha ezinyibilikayo nezinganyibilikiyo zisebenza ngokwahlukileyo
Ukwahlula kwenziwa phakathi kwefiber enganyibilikiyo (ingakumbi kwiimveliso eziziinkozo ezipheleleyo, amakhowa, kunye nemifuno) kunye nefiber enyibilikayo (ingakumbi kwiziqhamo nemifuno).
Iifibers ezingenayo i-insoluble (ezifana ne-cellulose, kunye ne-lignin) zizinto eziphathekayo kwaye zibonelela "ubunzima". Xa kudityaniswa nolwelo olwaneleyo, ziyadumba esiswini kwaye ngaloo ndlela zikuzalise kakuhle. Bakwakhawulezisa indlela yamathumbu kwaye bakhulule ukuhamba kwamathumbu. “Zicoca” amathumbu njengesipontshi. Oku kuthintela, umzekelo, i-diverticulitis, ukuqhina, kunye ne-hemorrhoids.
Iifiber zokutya ezinyibilikayo (umz. i-pectin, ne-inulin, i-oligofructose, kunye nezinye ezibizwa ngokuba zii-prebiotics) “zikukutya okubangelwa yibhaktiriya”: Zondla amathumbu ethu. Ezi microorganisms - ezifana ne-bifidobacteria - zibalulekile. Ziyasinceda ukuba sikwetyise ukutya kwaye sivelise iiasidi ezinamafutha ekhonkco elifutshane elisempilweni.
Ifiber enyibilikayo inefuthe elihle
- Imetabolism yeswekile
- i-fat metabolism
- ukulawulwa kwamajoni omzimba
- inkqubo yemithambo-luvo.
I-Beta-glucans, ifayibha enyibilikayo kwi-oats kunye nerhasi, ilunge ngakumbi kubantu abanesifo seswekile: Ziyakwazi ukufunxa iswekile yegazi kwaye zichase ukuxhathisa kwe-insulin.
Abo batya ifayibha eyaneleyo baphucula amanqanaba e-cholesterol, banciphise iinkqubo zokuvuvukala kwaye banciphise umngcipheko wokuhlaselwa yintliziyo, i-arteriosclerosis, kunye nomhlaza wekoloni.
Iifiber zokutya zinciphisa umngcipheko wesifo seswekile
Ngophando olubizwa ngokuba yi-OptiFit, i-German Institute for Nutrition Research ihlolisise impembelelo ye-roughage kwingozi yesifo seswekile: abathathi-nxaxheba be-180 abanesigaba sokuqala sesifo seswekile banikwa isiselo esikhethekileyo kabini ngosuku iminyaka emibini. Isiqingatha sabathathi-nxaxheba babenezinga eliphezulu le-fiber enganyibilikiyo kwisiselo sabo, ngelixa esinye isiqingatha sasine-placebo ekhangeleka ngokufanayo. Isiphumo: ngelixa inqanaba leswekile lexesha elide kwaye ngaloo ndlela umngcipheko wesifo sikashukela ukhuphuka ngokuqhubekayo kwiqela le-placebo, iqela le-fiber lakwazi ukugcina izinga leswekile lexesha elide.
Ifayibha ikhusela uxinzelelo lwegazi oluphezulu
Nabani na osebenzisa inani elongezelelweyo lefiber yonke imihla unokunciphisa uxinzelelo lwegazi: ifayibha ivuselela ibhaktheriya emathunjini ukuvelisa ipropionic acid. Oku kunempembelelo yokuzola kwiiseli ezikhethekileyo zokuzivikela (iiseli ze-T-helper), ezinokunyusa ukuvuvukala kunye nokunyusa uxinzelelo lwegazi.
Ukubona njani ukutya okunefayibha ephezulu
Ukutya okungaphezulu kwe-5 grams yefiber nge-100 grams kuthathwa njengephezulu kwifiber. Umthamo wefiber we dietary udla ngokuprintwa ekutyeni okupakishweyo. Ezinye ii-apps zekhalori zekhalori ze-smartphone zikwadwelisa ifayibha ekutyeni kwaye zinikeze amandla okufumana ifayibha esetyenzisiweyo imini yonke. Usetyenziso olunjalo ludla ngokubiza iieuro ezimbalwa kuphela.
