John Myers
Abantu abaningi badla i-fiber encane kakhulu. Isici singavinjelwa kalula. Yini esiyidingayo i-fiber futhi ikuphi?
Uma kuziwa ekudleni okunempilo, abaningi bacabanga ngokuyinhloko ngamavithamini namaminerali, kodwa kuyaqabukela nge-fiber yokudla. Ucwaningo lubonisa ukuthi ukuntuleka kwe-fiber yokudla kuyingozi enkulu ekukhuluphaleni, isifo sikashukela, umfutho wegazi ophakeme, isifo senhliziyo nezinye izifo. Ukugaya ukudla kunenkinga, okungaholela kuma-hemorrhoids kanye nokuqunjelwa. Izifo eziningi zingelapheka nge-fiber eyanele yokudla noma bezingeke zikhule kwasekuqaleni.
Ukushoda kwe-fiber yokudla kwandile
Okungenani amagremu angu-30 wefayibha yokudla ngosuku anconywa kubantu abadala, ngisho namagremu angu-40 angcono. Isilinganiso sokusetshenziswa eJalimane singaphansi kwamagremu angu-22, abaningi abafinyeleli ngisho nalokho. Kungaba lula ukukuthola okwanele: Atholakala ekudleni okuyisisekelo okuningi.
I-fiber ikuzo zonke izitshalo
Imicu yokudla iyimicu yemifino kanye nama-bulking agents. Ikakhulukazi awakwazi ukugaywa futhi awanawo ama-calories - yingakho ayebhekwa njenge-ballast. Manje siyazi ukuthi i-fiber ibalulekile empilweni yethu.
Kungani i-fiber inempilo kangaka
Imicu yokudla iqinisekisa umuzwa ohlala isikhathi eside wokusutha, ngaleyo ndlela ilwa nokukhuluphala. Aphinde avuse umsebenzi wamathumbu. Ziqinisa izivikeli mzimba ngoba amathumbu yisitho sethu sokuzivikela esibaluleke kakhulu. Izinhlobonhlobo zamabhaktheriya ahlala emathunjini amakhulu (izitshalo zamathumbu) kanye ne-mucosa yamathumbu eqinile zinquma ukuthi zikwazi ukusebenza. Ushukela omningi uwushevu endaweni enempilo yamathumbu. Ngakolunye uhlangothi, i-fiber isekela amathumbu emisebenzini yawo.
Ifayibha encibilikayo nengancibiliki isebenza ngendlela ehlukile
Umehluko wenziwa phakathi kwefayibha engancibiliki (ikakhulukazi emikhiqizweni yokusanhlamvu, amakhowe, nemifino) kanye nemicu encibilikayo (ikakhulukazi esithelweni nemifino).
Imicu engancibilikiyo (njenge-cellulose, ne-lignin) iyimpahla eningi futhi ihlinzeka "ngobuningi". Ngokuhambisana noketshezi olwanele, zivuvukala esiswini futhi ngaleyo ndlela zikugcwalise kahle. Aphinde asheshise umgudu wamathumbu futhi akhulule nokuphuma kwesisu. “Zihlanza” amathumbu njengesipontshi. Lokhu kuvimbela, isibonelo, i-diverticulitis, ukuqunjelwa, nama-hemorrhoids.
Imicu yokudla encibilikayo (isb. i-pectin, ne-inulin, i-oligofructose, nokunye okubizwa ngokuthi ama-prebiotics) “iwukudla kwamagciwane”: Yondla izitshalo zethu zamathumbu. Lawa ma-microorganisms - njenge-bifidobacteria - abalulekile. Asisiza ukuthi sigaye ukudla futhi sikhiqize amafutha e-short chain fatty acid.
I-soluble fiber inomphumela omuhle
- i-glucose metabolism
- i-fat metabolism
- ukulawulwa kwamasosha omzimba
- isimiso sezinzwa.
I-Beta-glucans, i-fiber encibilikayo ku-oats nebhali, ilungele ikakhulukazi abanesifo sikashukela: Angakwazi ukumunca ushukela osegazini futhi amelane ne-insulin.
Labo abadla i-fiber eyanele nabo bathuthukisa amazinga abo e-cholesterol, banciphise izinqubo zokuvuvukala futhi banciphise ingozi yokuhlaselwa yinhliziyo, i-arteriosclerosis, nomdlavuza wekoloni.
Imicu yokudla inciphisa ingozi yesifo sikashukela
Ngocwaningo olubizwa nge-OptiFit, i-German Institute for Nutrition Research yahlola umthelela we-roughage engcupheni yesifo sikashukela: ababambiqhaza abangu-180 abanesigaba sokuqala sesifo sikashukela banikezwa isiphuzo esikhethekile kabili ngosuku iminyaka emibili. Ingxenye yabahlanganyeli yayinezinga eliphezulu lefayibha engancibiliki esiphuzweni sabo, kuyilapho enye ingxenye yayine-placebo kuphela eyayibukeka ngendlela efanayo. Umphumela: ngenkathi izinga likashukela wegazi lesikhathi eside futhi ngaleyo ndlela ingozi yesifo sikashukela ikhuphuka ngokuqhubekayo eqenjini le-placebo, iqembu le-fiber lakwazi ukugcina izinga lalo likashukela wegazi lesikhathi eside.
I-fiber ivikela umfutho wegazi ophezulu
Noma ubani odla inani elikhulayo le-fiber nsuku zonke anganciphisa ukucindezeleka kwegazi: i-fiber ivuselela amagciwane emathunjini ukuze akhiqize i-propionic acid. Lokhu kunomphumela wokupholisa amangqamuzana omzimba akhethekile (amaseli e-T-helper), angandisa ukuvuvukala futhi akhuphule umfutho wegazi.
Ungakubona kanjani ukudla okunefiber ephezulu
Ukudla okungaphezu kwamagremu angu-5 efayibha ngamagremu angu-100 kubhekwa njengephezulu ku-fiber. Okuqukethwe kwefayibha yokudla kuvame ukuphrintwa ekudleni okupakishiwe. Ezinye izinhlelo zokusebenza ezikhawula amakhalori e-smartphone ziphinda ziklelise ifayibha ekudleni futhi zinikeze amandla okwenza ingqikithi yefiber esetshenziswa usuku lonke. Izinhlelo zokusebenza ezinjalo ngokuvamile zibiza ama-euro ambalwa kuphela.
