I-fibre e-soluble isho nje ukuthi i-fibre ekudleni ehlakazeka emanzini lapho ukudla kuphulwa. I-fibre eningi ehlanganisiwe ibizwa ngokuthi i-viscous, evumela ukuthi idale i-gel. Lokhu kuvame ukulawula ijubane lokugaya, ukuzinzisa i-blood glucose, nokuvumela ukungenisa kahle izakhi. I-fibre e-soluble nayo ibonisiwe ukunciphisa i-cholesterol yegazi.
Futhi, i-fibre e-soluble inokuvutha kakhulu, okwenza impilo ye-colon nempilo yomzimba kanye.
Ama-Misspellings ajwayelekile: i- fiber ehleliwe
Imithombo evamile : Imithombo ye-fiber e-soluble ihlanganisa imbewu ye-psyllium, imbewu ye-flax, imbewu ye-chia, ubhontshisi, i-peas, i-oatmeal, amajikijolo, ama-apula kanye neminye imifino engekho isitashi njengamahlumela aseBrussels, okra, kanye ne-asparagus.
Izinhlobo ze-Soluble Fiber
Kunezinhlobo ezine ze-fiber e-soluble ongase uzwe mayelana nalezi: 1) i-pectin (njengezinye izithelo, imifino nemifino) 2) i-beta-glucan (kwezinye izitshalo ezifana nama-oats kanye nesibhakabhaka esivela kuzo ama- shirataki noodle okwenziwe) 3) izinsini ezivela ngokwemvelo ezikhona kwezinye izilwane zasolwandle (carrageenan) kanye nezinye imbewu (guar, acacia, ubhontshisi wezinkukhu) kanye no-4) i-inulin, efana ne-chicory, i-artichokes yaseJerusalema ne-anyanisi. I-Inulin nayo iyaziwa njengenhlanganisela yokudla, isibonelo, i-Quest Protein Bars.
Izinzuzo zezempilo ze-Fiber Soluble
Izinzuzo zokugaya - I-fibre soluble, ikakhulukazi uhlobo oluthile lwe-"viscous" olwenza i-gel, lusiza ukunciphisa nokulawula indlela yokudla ngokusebenzisa uhlelo lokugaya ukudla.
Lokhu kucatshangwa ukuthi kuyisizathu esisodwa sokubumbana kwempendulo ye-glycemic kuma-carbohydrate lapho kutholakala i-fiber ehlanganisiwe. Kubuye kuqinisekiswe ukuthi izakhi ezinomsoco zinethuba lokugxila ngokuphelele emathunjini.
2. Izinzuzo zegazi I-Sugar - Ngaphezu kwalokhu okungenhla, kunobunye ubufakazi bokuthi i-fiber enesisindo (kanye nesitashi esimelana naso) ivuselela i-hormone elawula i-glucose ebizwa nge-GLP-1.
Kungenzeka ukuthi lo mphumela utholakala ngokuvutshelwa kwe-fiber e-soluble ekoloni, okusiyisa ku:
3. Izinzuzo ku-Colon Health - Manje usuzwile ukuthi kunezwe lonke lomsebenzi oqhubekayo ekolon yakho ngenxa yamabhaktheriya anobungane ahlala khona, ikakhulukazi uma sibagcina bejabule ngokudla okuphezulu. Ngokuyinhloko, izinhlobo eziningi ze-fibre e-soluble yikudla okuhle kulawa ma-bacterium, okhiqiza amavithamini, ama-acids ama-acidiwa ama-short chain awusizo okulula ukuthola ukudla, kanye nezinye izinto eziwusizo ezingcono kumakholoni ethu nasemzimbeni wethu wonke kanjalo. Sivele sishaye phezulu ekufundeni ngezinzuzo ze "microbiome" enempilo njengoba kubizwa.
4. Ukuncipha kwe-Cholesterol nezinye izinzuzo ze-Cardiovascular - Ukufakwa kwe-fiber e-soluble kuye kwaboniswa njalo ukuthi ihlobene nokunciphisa kwegazi le-cholesterol, kanye nokucindezelwa kwegazi (kancane kancane) kanye nengozi enkulu yesifo senhliziyo.
Imithombo Ephansi YeCarb Fiber Soluble
Lapho abantu bacabanga ngokudla nge-fibre soluble, bavame ukucabangela kuqala oatmeal nobhontshisi, kodwa kukhona ezinye izinketho kubantu ababukela ama-carbs abo abangawacabangela.
1. I- Flax Imbewu nembewu ye- Chia - Zombili lezi zimbewu zinamazinga aphezulu e-fibre, kufaka phakathi i-fibre ehlanganisiwe, ene-starch encane kakhulu noma ushukela.
Zinezinye izinzuzo zezempilo, bheka:
2. I-Psyllium - Abasembewu ye-psyllium bavame ukuthengiswa njengendlela yokwengeza i-fiber ngoba bacebile nge-fiber e-soluble. Umkhiqizo we-Metamucil nezinye izithako ezinjalo zenziwa ngama-psyllium husks, nakuba ama-low-carbers kungenzeka ukuthi agweme iningi lemikhiqizo yezohwebo futhi ahambe ukuze athole ama-husk e-husks ajwayelekile, ngokuvamile atholakala ezitolo zokudla ezempilo noma kwi-intanethi.
3. Eminye Imifino Engasetshenzisiwe - Ngangimangaza ngombhalo we-fibre e-soluble kwezinye zezitshalo ezingekho-starchy engizidla njalo. Isibonelo, ikhefu lesigamu lesitshalo eliphekwe eBrussels linama-gramu angu-2 e-fiber e-soluble ngokusho komthombo owodwa, futhi ukukhonza kwe- asparagus sekupheze kakhulu.
Ezinye imifino encane (noma i-low-carb) yemifino enesisindo esilungile ihlanganisa i- okra , i- turnips , izaqathe , nama- artichokes .
Kanti futhi, imifino eningi ine-fibre enesisindo esithile, engangeza. Isibonelo, isipinashi esiphekiwe sinemkhatsini wesigamu sesigamu kanye negramu yonkhe ye-fiber ehlangene ngayinye yekukhonta indebe.
4. Izitshalo - Imifino mhlawumbe ukudla okulayishiwe kakhulu nge-fibre e-soluble, kodwa ngokuvamile abathwali abaphansi babona ukuthi i-carbohydrate engakanani kubhontshisi bese uyibhala. Kodwa-ke, ngicabanga ukuthi kudingekile ukuzama ngokufaka okunye ekudleni kwakho. Iningi le-starch kubhontshisi (ikakhulukazi uma uzipheka wena esikhundleni sokuthenga ubhontshisi osemathinini) ubizwa ngokuthi i- starch engaxilanga , engavuki ushukela wegazi futhi enhle kumakholoni ethu, kanti amanye okunye atshiswa kancane kancane. Ngaphezu kwalokho, sesivele sibonile ukuthi ezinye izinto ezithinta i-fibre ezinomsoco zingaba negazi legazi, ngakho-ke ngicabanga ukuthi singazuza ngokuzizama ezidlweni zethu.
Uma ubhontshisi obuphezulu obungasebenzi kuwe, cabanga ngobhontshisi obuswakama-soy, obunomthamo omncane kakhulu, kodwa unayo fiber encane. Ngingumfana wamabhontshisi omnyama we-soy anambitha njengobhontshisi abamnyama kodwa aneprotheni nokuntuleka kwama-carbs wezinyosi ze-soy ejwayelekile eziphuzi.
Imithombo:
UBrighenti, uFurio et al. "Ukuvuthwa kwama-colonic ama-carbohydrate angenasifo angakusiza umphumela wokudla wesibili." I-American Journal of Clinical Nutrition 83.4 (2006): 817-822.
Imisebenzi yezempilo yeHarvard University. Okuqukethwe kweFiber kokudla eziNgxenyeni ezivamile. Ifinyelele ngo-Septhemba 28, 2015. Ilandelwe ku-Anderson JW. I-Plant Fiber ku-Foods . Edition 2nd. 1990
UL BW, Andrews KW, noPehrsson, PR. I-Sugars ngayinye, i-Soluble, ne-Insoluble Dietary Fiber Okuqukethwe kwe-70 High Consumption Foods.
I-Theuwissen E, i-Mensink RP. Izintambo zokudla ezinomsoco namanzi nezifo zenhliziyo. I-Physiol Behav. 2008; 94 (2): 285-292.