Uma ungumdla waseMelika ovamile, awutholi fiber eyanele . Imikhombandlela yamanje ikhuthaza ukuthi abantu abadala badle okungenani amagremu angu-28 e-fiber ngosuku (noma ama-14 amagremu angama-khalori angu-1000). Ngokwezibalo eziningi, iningi lethu lithola amagremu angu-15 kuphela ngosuku. Ngenxa yalokho, abathengi abaningi abanakekele impilo bebheke ekudleni nge-fiber eyengeziwe njengemigoqo, ukuthuthumela, kanye nokudla okuyiyo ukuze kukhuliswe ukudla kwansuku zonke.
Kodwa ingabe ifakwe i-fibre enempilo? Futhi yini ehlanganiswe i-fibre noma kunjalo?
Yini Yengezwe Fiber?
Ukuze uthole i-fiber engaphezulu ekudleni kwakho kwansuku zonke , ungazama ukudla ukudla okunemvelo okuqukethe i-fiber, njengezinhlamvu ezigcwele , izithelo noma imifino. Kodwa abaningi bethu badla ukudla okufana nemishayo yokuphuza noma okusanhlamvu kwasekuseni ngefayibha eyengeziwe .
Ngaphambi kuka-2016, kwakukhona cishe ama-carbohydrate angama-26 angewona ayigugu angafakwa ekudleni ukwandisa inani le-fiber elinikezwe lowo mkhiqizo. Lezi zindwangu zangezimboni zazibandakanya zombili izintambo ezihlanganisiwe (ezibizwa nangokuthi i-fiber engeyona yangaphakathi) kanye namafayili angeziwe angaphandle (i-fibre esusiwe emthonjeni wesitshalo, ebizwa nangokuthi i-fiber yangaphakathi). Uma ungeziwe ekudleni njengezimpahla zokudla noma zokuphekwa, lezi zindwangu ezengeziwe zisiza ukukhulisa i-fibre gram yocingo efakwe ohlwini lwe- Nutrition Facts label .
Kodwa ngo-2016, i-FDA yenza isinqumo sokushintsha incazelo yayo yefayibha yokudla okubandakanya yilabo kuphela abaye baboniswa ukunikeza "umphumela omuhle ngokomzimba empilweni yomuntu." Ngokumangazayo, izinhlamvu eziyisikhombisa kuphela ezeneziwe zenza ukusika.
Lezi zindwangu ezengeziwe zikhonjiswe ku-glucose egazini ephansi, i-cholesterol ephansi, ukwanda kwe-satiety (umuzwa wokugcwala okukusiza ukuba udle kancane), noma uthuthukise umsebenzi we-bowel.
Amafayibhaja E-FDA-avunyelwe
Ngaphandle kwefiber fibre ngokwemvelo, lezi yizona kuphela izingcingo ezihlangabezana nencazelo ye-FDA yefayibha yokudla futhi zingakhuphula inani lamagremu e-fiber edlalwa ohlwini ohlwini lwe-Nutrition Facts.
- I-Beta-glucan i-fibre ehlanganisiwe, ebizwa nangokuthi i-oat bran fiber
- I-husk ye-Psyllium: i-fibre ehlanganisiwe engase ikhulule ukuqotshwa kanye nokusiza ngehudo
- I-cellulose : i-fiber engekho-soluble ekusiza ukuba uzizwe ugcwele, ngakho-ke udla kancane
- I-Guar gum : i-fibre e-soluble evame ukusetshenziswa njenge-thickener ekudleni
- I-Pectin : i-fiber e-soluble yamanzi evame ukungezwa kumigodi kanye namajellies
- I-bean gum yokhumba: eyaziwa nangokuthi i-carob gum, i-agent esebenzayo etholakala kuma-sauces nokusanhlamvu
- I-Hydroxypropylmethylcellulose : i-fiber ehlanganisiwe etholakala kwezinye ukudla okungenalo gluten
Ngenkathi incazelo yobuchwepheshe ye-fiber yokudla ingase ibonakale ibalulekile kuwe njengomthengi, ungase ubone izinguquko uma usesha amashalofu esitolo sokudla okuthandayo okuphezulu okufayibha.
Ezinye izinhlobo ezithandwayo ze-fibre eyongeziwe, njenge-inulin (impande ye-chicory), ayifakiwe ohlwini olusha lwe-FDA lwezithako ezivunyiwe. I-inulin ivame ukungezwa ku-yogurt, okusanhlamvu, nokunye ukudla okuthandwayo. Abanye abakhiqizi bangadingeka ukuthi bashintshe izithako ukuze bahambisane neziqondiso ezintsha. Ungabona ishintsho kumnandi noma ukuthungwa kwemikhiqizo njengomphumela, futhi abanye abakhiqizi bangase besakwazi ukukhangisa ukuthi ukudla kwabo kuyi-fiber-ecebile.
Ingabe I-Fiber Eyongeziwe Iphilile?
Ngenkathi yonke ingxabano mayelana nefayibha eyongeziwe, ungase uzibuze ukuthi ngabe lezi zinsuku ze-fiber ezisanda kuhlola ziphilile yini.
Lona umbuzo abadli bezempilo abaye bacabangela isikhathi esithile. Njengoba inani lemikhiqizo ephezulu ye-fibre landa, kanjalo nokufuna ukwazi komthengi mayelana nezinzuzo zabo zezempilo.
UFelicia Spence ungumuntu orejistri obhalisiwe e-Hilton Head Health, ukulahlekelwa kwesisindo sonke kanye nokuhlala kahle eSouth Carolina. Uthi abathengi kudingeka bakhumbule ukuthi nakuba lezi zicucu eziyisikhombisa ezivunyiwe ziye zabonisa inzuzo yezempilo, izithako ezivunyiwe zengezwa ekudleni okucutshungulwa okungabhekwa njengempilo.
"Lezi zinkimbinkimbi ezishayiswayo zengezwe emikhiqizweni efana ne-ayisikhilimu, okusanhlamvu okushukela, nezimpahla eziphekiwe, konke okuwa ngaphansi kwesigaba sokudla se-junk, " esho.
Uqhubeka wathi ukudla okusetshenzisiwe ngezithasiselo, ngisho nalabo abanenzuzo yezempilo, ngeke neze kube okunomsoco njengokudla okuphelele.
Kodwa abanye ochwepheshe bokudla banenkinga yokuthi ukudideka ngezinhlobo ezahlukene ze-fiber eyengeziwe kungaholela ekushintsheni ekukhetheni kokudla kwabathengi okungenakulungile. Isibonelo, abanye abathengi abahlangabezana nemihlahlandlela yabo yokudla ngefayibha evunyelwe noma engavunyelwe engase bangasakwazi ukukhetha imikhiqizo ecebile yefiber futhi bangase bahluleke isiqondiso njengomphumela.
UChristien Cupples Cooper, Edd, i-RDN, unguMsizi oProfesa noMqondisi oMsunguli weNhlelo yeZondlo kanye neDeetetics ku-College of Health Professions e-Pace University. Uchaza ukuthi impikiswano ayiyona imnyama futhi imhlophe.
"Akuhlakaniphile ukuhlukanisa uhlobo oluthile lwe-fiber-intrinsic fibre, olutholakala ngokwemvelo ekudleni, kanye ne-fiber engeyona yangaphakathi-njengokuthi 'kuhle' noma 'okubi' ngokuphelele. Izinhlobo eziningi zefayibha zibonakala zihlinzeka ngempahla yazo eyingqayizivele. Abaningi embonini yokudla baxwayisa i-FDA ukuthi abathengi abaqale ukufaka ukudla okuphezulu kakhulu ekudleni kwabo bangase bayeke ukudla okunjalo uma izinhlobo ezithile ze "fiber" zisusiwe kusukela ohlwini olwamukelekayo. Abamele abathengi bathambekele ekuthandeni incazelo entsha futhi bahlule ngoba bakholelwa ukuthi kubonisa ubufakazi besayensi, hhayi izithakazelo zenhlangano. "
Ngencazelo entsha ye-fiber kanye nokungavumelani okuphumela phakathi kwamanye ochwepheshe, abathengi abaningi bangase bashiye imibuzo mayelana nendlela engcono yokuthola i-fibre ngaphezulu ukuthola imihlahlandlela enconyiwe.
Indlela Yokuthola I-Fiber Engaphezu Kokudla Kwakho
Bobabili Cooper and Spence bayavuma ukuthi kungcono ukuthola i-fibre evela ekudleni konke okusemvelo . "Ngincoma ukuthi amaklayenti afune ukudla okuvela emithonjeni yefriji evela ngokwemvelo kuqala-okusho okusanhlamvu konke, ubhontshisi, amantongomane, izithelo, nemifino-noma kunokwenzeka," kusho u-Cooper. "Lokhu kusiza ukuqinisekisa ukuthi ukudla akugcini nje kuphela ngefiber, kodwa nakwezinye izinhlobo ze-carbohydrate eziyinkimbinkimbi, amafutha anempilo, amavithamini, namaminerali."
U-Spence uyavuma, wanezela ukuthi i-fibre yangaphakathi namanje iyindlela engcono kakhulu yokufeza izincomo zakho zezintambo. Kodwa kokubili ochwepheshe bezokudla bathi ukudla okuncane okuvela ekhwalithi, ukudla okuphezulu okusetshenziselwa ukupheka kungahlinzeka ukukhakha okungeziwe uma kudingeka.
Ukuze uhlangabezane nemigomo yakho yokudla ye-fiber, u-Spence ubonisa indlela enamathenda amathathu.
- Shintshela imikhiqizo egcwele okusanhlamvu ephelele yamaphesenti angu-100 uma kuziwa ngesinkwa ne-pasta bese udla okusanhlamvu okuphelele njenge-oats kwasekuseni.
- Yidla imifino noma izithelo njalo uma unesidlo sokudla noma ngabe ukudla noma ukudla.
- Yidla ubhontshisi nsuku zonke. Kungaba ngesimo se-hummus, exutshwe ngesobho noma ngesitshulu, noma esikhundleni senyama nge tofu noma tempeh.
Izwi elivela
Ingxoxo mayelana nezinhlobo ezahlukene ze-fiber eyengeziwe yenziwa. I-US Yokudla Nezidakamizwa Zezidakamizwa izoqhubeka nokuhlola ama-carbohydrate angenayo digestible futhi ingavuselela uhlu lwezintambo zokudla ezivunyelwe ezinyangeni noma eminyakeni ezayo, ngakho-ke hlola emuva ukuze ubone imihlahlandlela ebuyekeziwe kanye nolwazi oluvela ochwepheshe njengezincomo ezintsha nobufakazi buba khona .
> Imithombo:
> Andrea N. Giancoli, MPH, RD. Ukuvuselela kuma-Fiber Supplements - Yiziphi izidakamizwa okudingeka zizazi. I-Dietitian yanamuhla . February 2017.
> Jessica Levings, MS, i-RDN FDA Ishintshana I-Fiber Definition I -Dietitian yanamuhla . Agasti 2017.
> Ukuphathwa Kwezokudla Nezidakamizwa zase-US. Imibuzo Nezimpendulo Zomkhakha Wezimboni Zamafutha. Kugcine ukubuyekezwa: 12/13/2017.
> Ukuphathwa Kwezokudla Nezidakamizwa zase-US. IHhovisi Lokudla Nokudla Lokuzijabulisa Lokudla Ukuphepha Nokudla kanye Nokudla Okusetshenzisiwe. Isayensi Ukubukwa Kwezinhlamvu Zama-Carbohydrate Engenayo Yase-Isolated and Synthetic Non-Digestible. Novemba 2016.
> I-Library Kazwelonke Kazwelonke Yezokwelapha. I-Medline Plus. I-Fiber Dietary. Kubuyekezwe ngoNovemba 2017.