I-fiber e-soluble ihluke kancane kusuka ku-fiber engenayo. I-fiber e-soluble ingaqedwa noma ifakwe emanzini, kanti i-fibre engenayo ingakwazi. Lokho kusho ukuthatha ukudla okuphansi kwe-carb okulula. Uma ucabanga nge- fiber yokudla , etholakala ezitshalweni ezifana nezithelo nemifino, yezinhlobo ezimbili ze-fibre, i-fibre engenayo ayinayo amakholori ngoba "ihamba ngqo." Noma kunjalo, i-fiber e-soluble ibala ikhalori-ehlakaniphile.
Uma kuziwa ekubaleni ama-carbs, noma kunjalo, ungakwazi njalo ukukhipha izinhlobo zombili zefiber kusukela ekubaleni kwenani lama-carbohydrate kumalebula okudla, kungakhathaliseki ukuthi angenayo i-fibol.
I-Fiber Soluble
I-fibre e-soluble ihlanganisa izinsini, ama-pectin, ama-mucilages namanye ama-hemicelluloses. Ngokusho kwe-FDA, i -fiber e-soluble ibalwe emalebula okudla njengama-calories ngoba yenza, ngendlela ejikelezayo, ifaka amakholori emzimbeni. Lokhu kungenxa yokuthi i-fiber eningi ehlanganisiwe isetshenziswa amabhaktheriya ekolononi ukukhiqiza ama-acids ama-acids amancane anama-acids, futhi wona asetshenziswa umzimba njengamandla. Lezi khalori aziphakamisi ushukela wegazi, ngakho-ke uma ubala ama-carbs , lawo asefiber fibriumfle (afana ne-fibre engenayo) angabalwa ngokuphelele. Lesi simo siyiqiniso nakwamanye ama- oligosaccharides , okungenzeka ukuthi angabhalwa noma afakwe kuhlu njengefiber.
I-Fiber engekho
I-fibre engenayo ihlanganisa cellulose, ezinye i-hemicellulose nama-lignins atholakele. Ingatholakala emhlathini nasezikhumba zezithelo nemifino kanye nezinhlamvu ezigcwele njengekolweni lonke nelayisi elibomvu.
Ngeke isetshenziswe ngumzimba wamandla. I-fibre engenayo ibizwa ngokuthi i-roughage futhi inezinzuzo zezempilo eziningana, kufaka phakathi ukulamba indlala, ukugcina ukunyakaza kwakho kwezibilini njalo nokunye okunjalo.
Izinzuzo zezeMpilo
I-fiber ephezulu yokudla ihlotshaniswa nezisindo ezincane nesifo esincane senhliziyo.
Futhi ngenkathi i-fibre engenayo iyaziwa ukuthuthukisa ukusebenza kwe-immune nokunciphisa ingozi ye-diverticulitis, i-fibre e-soluble inezinzuzo eziningi. I-fiber e-soluble iyaziwa ukwandisa amabhaktheriya amahle emanzini, okuthuthukisa impilo yokugaya. Enye ye-fiber ehlanganisiwe yikhono layo lokunciphisa ukugaya, okukusiza ukuthi ulondoloze umuzwa ogcwele ngemva kokudla isikhathi eside. Ukunciphisa ukugaya ukudla kuhle kuwe uma udla ukudla okuncane ngoba kuzokusiza ukulawula ukudla kwakho.
I-Oligosaccharides ne-Soluble Fiber
Ngesikhathi ama-oligosaccharides enza njenge-fiber ukuthi ezingaphezu kuka-90% azigcini futhi zidlula emathunjini amancane, kodwa azibhalwanga ngokwahlukana njenge-fiber enesisindo futhi engasetshenzisiwe ase-US. Ama-oligosaccharides, afaka i-inulin ne-oligofructose enza njengama-prebiotics emgqeni odala ama-fatty chain-acids (SCFAs) namavithamini athile ka-B. I-oligosaccharides nayo yaziwa ngokuthuthukisa ukungenisa kwamaminerali kwe-calcium ne-magnesium.
5 Ukudla Okuphezulu ku-Soluble Fiber
AmaMelika ngokuvamile athola cishe ingxenye yesilinganiso esinconywayo sama-25 amagremu we-fibre yokudla ngosuku. Imithombo ethandwa kunazo zonke ye-fiber ekudleni kwaseMelika kusetshenziselwa ama-flours, okusanhlamvu, namazambane. Okuthandwa kakhulu yizithelo, ama-legumes, namantongomane.
Nazi ukudla okuyisihlanu okugcwala amafayibha ukuze ungeze ekudleni kwakho okuphansi kwe-carb.