Micah Stanley
[lwptoc]
Inqubo yokuguga yemvelo yobuchopho ingancishiswa ngesilinganiso esilula kakhulu: idla i-fiber eyengeziwe.
Vikela ubuchopho nge-fiber
Ngesikhathi sokuguga, izinqubo zokuvuvukala ezingapheli zenzeka ebuchosheni. Okubizwa ngokuthi i-microglia kuthinteka kakhulu. Lawa amangqamuzana omzimba akhethekile ebuchosheni. Uma izinqubo zokuvuvukala zenzeka lapha, lawa maseli enza izinto zezithunywa ezivuvukalayo ezaziwa ngokuphazamisa ukusebenza kwengqondo nokusebenza kwemisipha - okungase kube incazelo yokuwohloka kwenkumbulo nezinye izimpawu zokuguga.
Ngokusho kocwaningo, noma kunjalo, okungenakugwemeka kungabambezeleka kakhulu, okungukuthi - njengokujwayelekile njengoba kungase kuzwakale - ngosizo lwe-fiber yokudla. Abacwaningi baseNyuvesi yase-Illinois bachaza ukuxhumana ngale ndlela elandelayo:
I-fiber yokudla inciphisa ukuvuvukala ebuchosheni
I-fiber yokudla ikhuthaza amagciwane atholakala emathunjini emathunjini. Lapho la magciwane egawula i-fiber yokudla ekudleni, akha u. i-short-chain fatty acids, isb B. Butyrate.
I-Butyrate iyinto ethakazelisa kakhulu ngoba inomphumela wokulwa nokuvuvukala ku-microglia. Kuphinde kwabonakala kuthuthukisa inkumbulo ezifundweni, okungenani kumagundane,” kusho uSolwazi uRodney Johnson, umbhali walolu cwaningo, olwanyatheliswa encwadini ethi Frontiers in Immunology.
Ukuvuvukala ebuchosheni kuxhumene ne-Alzheimer's
Naphezu kwemiphumela emihle yezifundo zangaphambilini, indlela i-butyrate enenzuzo ngayo ebuchosheni yayingacacile. Ucwaningo lukaJohnson manje selukhombisile ukuthi i-butyrate - uma ithathwa njengento emsulwa ngendlela yesithasiselo sokudla - ivimbela i-microglia evuvukele ekukhiqizeni izinto zezithunywa ezivuthayo. Enye yalezi zinto eziyingozi i-interleukin-1, ebonakala ihlobene eduze ne-Alzheimer's kubantu.
Ingabe ukudla i-fiber kukhiqiza i-butyrate eyanele?
Kokunye ukuhlola, abacwaningi bebefuna ukuthola ukuthi ukudla nje i-fiber kungaba nomthelela ofanayo nokuthatha i-butyrate ehlukanisiwe, okungukuthi ukuthi ukudla i-fiber kukodwa kungakhiqiza i-butyrate eyanele emathunjini ukuvikela ubuchopho ekuvuvukeni. Ngoba i-butyrate ngeshwa ayikho embuzweni njengesengezo sokudla kubantu, njengoba inephunga elivimbela kakhulu.
“Siyazi ukuthi ukudla okunomsoco kunethonya elikhulu kakhulu ekwakhekeni nasekusebenzeni kwezitshalo zamathumbu. Labo abadla i-fiber ephezulu bondla amagciwane anenzuzo, kuyilapho labo abadla amafutha amaningi namaprotheni baqinisekisa ukuthuthukiswa kwezitshalo zamathumbu ezingenampilo. Ngakho ungakwazi ukuthonya izitshalo zamathumbu ngokudla okuhlosiwe futhi ngale ndlela ube nomthelela noma uvimbele isifo esithile, "kusho uProfesa Jeff Woods, umbhali ngokubambisana wocwaningo.
Ikakhulukazi, ukuhlola kubukeke kanjena: Amaqembu ahlukene amagundane asemancane nabadala anikwa ifayibha ephezulu noma ephansi bese ekala izinga le-butyrate egazini, izinga lamanye ama-short-chain fatty acids, kanye namazinga ezithunywa ezivuvukalayo egazini. amathumbu.
Njengoba sikhula sijwayele kakhulu ukudla okungenampilo
Ukudla okune-fiber ephezulu kwenyusa amazinga e-butyrate, kanye namazinga amanye ama-acid e-short-chain fatty, kuwo wonke amagundane, amancane namadala. Ukudla okune-fiber ephansi, ngakolunye uhlangothi, kubangele kuphela izinqubo zokuvuvukala emathunjini amagundane amadala. Ngokusobala, abantu abasha basengakwazi ukunxephezela kahle ngokudla okungenampilo, okungeke kusenzeka lapho sebekhulile.
Ukuvuvukala okukhona kungashintshwa futhi
Kodwa-ke, uma amagundane amadala nawo ethole i-roughage, ukuvuvukala okukhona - kokubili emathunjini kanye naku-microglia - kwehliswe kakhulu, kangangokuthi ekugcineni wawungasekho umehluko phakathi kwamaqembu obudala. Johnson uyachaza:
"Ukudla okune-fiber ephezulu kungalawula ngokucacile futhi kulawule izinqubo zokuvuvukala emathunjini."
Yize ucwaningo lwenziwe ngamagundane, uJohnson uthi imiphumela ingadluliselwa kalula kubantu. Ufingqa: “Kubalulekile lokho okudlayo! Siyazi ukuthi abantu abadala badla i-fiber engaphansi kwamaphesenti angu-40 kunalokho okunconywe ngokusemthethweni. Kodwa-ke, ukungadli i-fiber eyanele kungaba nemiphumela emibi kakhulu ezindaweni ezingakaze zihlotshaniswe ne-fiber, njengobuchopho.
Kodwa-ke, ucwaningo lwangaphambili lwaluvele lubonise ukuthi ukudla okune-fiber ephezulu kuvikela izifo zamaphaphu futhi kunciphisa ingozi yokufa ngemva kokuhlaselwa yinhliziyo. Futhi uma abesifazane abakhulelwe bedla ukudla okunefayibha ephezulu, banganciphisa ingozi yengane yabo yesifuba somoya ngalesi silinganiso sokudla.
Yikuphi ukudla okuqukethe i-fiber ukuvikela ubuchopho?
Isincomo se-fiber yokudla singamagremu angama-30 ngosuku! Ucwaningo olungenhla lugxile kakhulu ku-soluble dietary fiber. Kuyiqiniso ukuthi ukudla okuningi okune-fiber ephezulu kuqukethe kokubili i-soluble ne-insoluble fiber. Kodwa-ke, inani elikhulu kakhulu le-fiber yokudla encibilikayo lingatholakala ezithelweni (i-pectin, ikakhulukazi kuma-apula, amajikijolo aluhlaza okwesibhakabhaka, ama-currants, nama-gooseberries), ku-linseed, naku-psyllium husk powder. I-fiber encibilikayo ibonakala ngokuthi ibopha amanzi futhi ngaleyo ndlela ivuvuke.
I-Inulin nayo iyi-fiber encibilikayo engathathwa njengesengezo sokudla. Ngokufanayo, i-beta-glucan ku-oats, i-oat bran, nebhali iyingxenye ye-fiber encibilikayo. izithelo ezomisiwe ezifana ne-B. Prunes nazo ziwumthombo omuhle kakhulu we-fiber. Khumbula njalo ukuphuza amanzi amaningi uma udla ukudla okunefiber ephezulu!
