I-fibre itholakala ezindongeni zeseli zezitshalo, kufaka phakathi nezitshalo ozidlayo. I-fibre isebenza njenge-skeleton yezitshalo ukusiza ukugcina isakhiwo nesakhiwo. I-fibre inhle kubantu, futhi, kodwa hhayi ngoba iqukethe noma yiziphi izakhi - empeleni, ama-enzyme okugaya umzimba angakwazi ukuphula i-fibre phansi njenge-carbohydrates, amafutha namaprotheni.
Njengoba i-fibre ayikwazi ukugaya, ayikwazi ukumbalwa njengezinye izakhi, ngakho idlula emathunjini amancane abe yi-colon.
Kuhle ngoba lenezela inqwaba esitokisini, okwenza ukuqedwa kube lula futhi kusize ukugcina ikoloni enempilo. Ezinye iziphazamiso - njenge-diverticulitis, ukuqotshwa, nokungahambisani - kungase kuhlotshaniswe nokutholakala kwe-fiber enganele.
Ukulandela ukudla okuphezulu-fiber kungakusiza ukuthi ulahlekelwe isisindo . Mhlawumbe ngoba i-fiber ekudleni okuphezulu-fiber ikusiza uzizwe ugcwele isikhathi eside.
I-fibre nayo inhle impilo yonke yokugaya ngoba amabhaktheriya anobungane ahlala kukholoni yakho aqinisa izinhlobo ezithile ze-fibre, enza ama-acids ama-fatty-chain awusizo awanamandla awenza ukuthi izindonga zamathumbu ziphile. (Ngeshwa, kubangele nokwakhiwa kwegesi emathunjini - kodwa kunezindlela zokubhekana nalokhu).
Ukuhlukanisa i-Fiber - I-Soluble ne-Insoluble
Enye indlela yokuhlukanisa i-fiber yiyo ukuthi ihlakazeka kanjani kalula emanzini. I-fiber e-soluble iyancibilika emanzini, okusiza ukuthobisa izihlalo, okwenza kube lula ukuqeda emzimbeni. I-fibre e-soluble itholakala kuma-oats, izithelo ze-citrus, ama-apula, ibhali, i-psyllium, imbewu ye-flax nobhontshisi.
I-fiber engasetshenzisiwe itholakala kuwo wonke okusanhlamvu, amantongomane, ukolweni wegorosi nemifino. Le fiber ayifuni emanzini, ngakho kusiza ukuhambisa impahla ngokusebenzisa ikoloni ngokushesha ngokukhulisa inqwaba yesitokisi. Lokhu kungasiza kubantu abahlukunyezwa noma ukungahlonishwa. Ukudla okuphezulu e-fibre engenasifo kunganciphisa ingozi yesifo sikashukela.
Yini Eyenza I-Fiber?
I-fiber yokudla iqukethe inhlanganisela ethile ye-cellulose, i-hemicellulose, i-lignin, i-pectin, i-chitin, izinsini, i-beta-glucan, nama-starches okumelene. Nasi ukubheka okwenziwe ngayinye:
I-Cellulose ne-Hemicellulose
I-cellulose iyinhlangano ye-fibre yokudla engasetshenzisiwe futhi ingasetshenziswa njenge-fibre esebenzayo. Ama-celluloses amakhemikhali e-glucose amaqondana nesikhathi eside futhi atholakala njengengxenye eyinhloko ezindongeni zezitshalo zezitshalo.
Ama-bacteria emgodleni wakho wamathumbu angakwazi ukuvusa i-cellulose kahle, ngakho-ke umsebenzi oyinhloko we-cellulose ukwandisa isibalo se-stool futhi unciphise isikhathi esithathayo ukuthi izinto ezidakayo zidlule kolononi. Ukudla okuqukethe inani elikhulu le-cellulose kufaka bran, izithelo, amantongomane, ama-peas, izimpande, iklabishi nama-apple esikhumba.
I-Hemicellulose itholakala ku-bran, amantongomane, ama-legumes kanye nohlamvu oluphelele. Kunokuba nje amaketanga amade amancane (njenge-cellulose), i-hemicellulose ingaba namaketanga ahlangene namagatsha. Ngenxa yalezi zinguquko, amanye ama-hemicelluloses ayenzibilika emanzini, kanti amanye ayengenasifo, futhi amanye amafomu avuliwe ngamabhaktheriya ngenkathi amanye engekho.
Lignin
I-Lignin inamagatsha amaningi amakhemikhali abizwa ngokuthi ama-phenols kunezingqamuzana zamashukela. I-Phenols njengamanje ihlolisiswa ngemiphumela ehlobene nempilo ehlanganisa izenzo zokulwa ne-antioxidant.
I-Lignin engenawo amanzi emanzini futhi ayifinyeleleki ngamabhaktheriya anobungane. Imithombo yokudla ihlanganisa imifino yezimpande, ukolweni, kanye nembewu yeberry.
I-Pectin
Uma ngabe uke wenza imishaja noma ama-jellies ekhaya, mhlawumbe wasebenzisa i-pectin ukusiza izithelo zakho zejel. I-Pectin ingenye i-fiber e-soluble yamanzi etholakala ezindongeni zeseli zezitshalo. Kodwa akenzi i-agent enhle ye-stool ehambayo ngoba i-fiber eyintandokazi yamabhaktheriya anobungane emgodini wakho wokuvumbisa, ngakho-ke lokho kudlula kancane kudlula kolononi. I-Pectin itholakala kuma-apula, ama-legumes, amantongomane nezithelo ze-citrus.
I-Chitin
I-Chitin ifana ne-cellulose ngoba ayifuni emanzini, futhi yenziwe ngamaketanga e-glucose.
Kodwa futhi ine-amino acids enamathiselwe, efana namaprotheni. I-Chitin ayitholakali kuphela ezitshalweni kodwa nasezingxenyeni zezinambuzane namagobolondo ama-crustaceans.
Izinsini
Amazinyo azincibilika emanzini abekwe yizitshalo uma ewonakele. Izinsini zisetshenziselwa ukukhiqizwa kokudla njengama-thickening nama-gelling agent. Izibonelo zezinsini zifaka i-guar gum, i-carob gum, i-arabic ne-xanthan gum.
I-Beta-glucan
I-Beta-glucan iyi-fiber ewuthakathaka emanzini etholakala kuma-oats nebhali, futhi ngokuvamile isetshenziswa njenge-fiber esebenzayo futhi ingeziwe ekudleni. Ama-beta-glucans abonisiwe ukunciphisa amazinga e-cholesterol nokusiza ukulawula amazinga ashukela egazi.
Izinkinobho eziphikisayo
I-starch ephikisayo ngempela i -starch , kodwa ibhekwa njengenhlanzi ngenxa yokuthi i-amylase - i-enzyme ephula isitashi zibe amayunithi ahlukene weglucose - ayisebenzi kulolu hlobo lwesitashi. I-starch ephikisanayo ingenzeka njengesitashi esiboshelwe ezitokisini zezitshalo noma ingakhiwa ngenkathi kupheka noma kusetshenzwa ukudla.
Kulungile - Ngakho Ngingayidinga Kangakanani I-Fiber?
Ngokwe-Institute of Medicine:
Ukudla okunconywe ukuthi i-fiber ephelele yabantu abadala iminyaka engama-50 nangaphansi isethwe kuma-gramu angu-38 kumadoda nama-25 amagremu kwabesifazane, kuyilapho amadoda nabesifazane abangaphezu kuka-50 kungama-30 no-21 amagremu ngosuku, ngokulandelana, ngenxa yokunciphisa ukusetshenziswa kokudla.
Ingabe udinga ukukhathazeka ngokuthola izinhlobo ezahlukene ze-fiber? Cishe cha. Uma nje udla izinhlobo ezihlukahlukene zokudla okunama-high-fiber njengezinhlamvu, amantongomane, izithelo, nemifino, uzothola izintambo eziningi ezingenayo.
Oh futhi ukhumbule ngithi ezinye zefiber zingabangela igesi? Abantu okwamanje abanesisindo esiphansi se-fiber bangase bafune ukwandisa ukudla kwabo kwansuku zonke kokudla okuphezulu-fiber kancane ngoba ezinye i-fibre zingandisa uketshezi futhi zikhuphuke. Ngokuhamba kwesikhathi, umzimba wakho uguqule ekukhuleni kwefayibha eyanda futhi igesi kanye ne-bloat kuzokwehla.
Imithombo:
"I-Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, I-Cholesterol, Amaprotheni, nama-Amino Acids." I-Institute of Medicine ye-National Academies. Ngo-September 05, 2002.
Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Sixth. Belmont, CA. IWadsworth Publishing Co., 2013.