Izinzuzo Eziningi zezeMpilo zeFiber

Iziguli zihlala zibuza ukuthi zifanele yini ukuthatha fiber ngaphezulu ukusiza noma ukuqotshwa kwabo noma isifo sohudo, kodwa bambalwa abantu bayazi ukuthi ukudla ukudla okuphezulu-fiber kubalulekile kuwo wonke umuntu. I-fiber yokudla, noma i-roughage, itholakale ukugqugquzela izinzuzo eziningana zezempilo ngaphezu kokujwayelekile kwesiguli, kuhlanganise nokulawula okungcono kwe-cholesterol kanye noshukela wegazi, ukwehlisa ingozi yesifo sikashukela noma isifo senhliziyo, ukusiza ekulahlekeni kwesisindo nokuvimbela ukukhuluphala, ngisho nokunciphisa ingozi yomdlavuza.

I-fibre yezokudla itholakala kuzo zonke izitshalo ezisekelwe ezitshalweni ezifana nezinhlamvu ezigcwele, izithelo, imifino, amantongomane, nezitshalo (ubhontshisi, uphizi, kanye namalenti). Nakuba kubhekwa njengama-carbohydrate, i-fibre yokudla ihlukile kwamanye ama-carbohydrate ephukile abe yi-molecule. Esikhundleni salokho, i-fiber yokudla ayiyona into yokugaya, okusho ukuthi ihamba emzimbeni ngaphandle kokudilizwa ngendlela i-enzyme ephula ezinye izinto zokudla, njenge-protini, ushukela, amafutha nezinye izinhlobo ze-carbohydrate.

I-term fiber yokudla ehlanganiswa ihlanganisa zonke izinhlobo ze-fiber ezitholakala ku-fiber-based fibrous soluble kanye ne-fibre engenayo. Nakhu ukuhlolisisa uhlobo ngalunye, nokuthi indlela yokudla ephezulu ku-fiber yokudla ingazuza kanjani impilo yethu.

I-Fiber Soluble

I-fibre e-soluble uhlobo lwamafayibha okudla angakwazi ukudiliza emanzini. Lolu hlobo lwe-fiber litholakala ekudleni okuningi okufaka ama-oats, ubhontshisi, amantongomane, i-peas, i-lentils, i-flaxseed, ibhali, kanye nasezingxenyeni ezithambile zezithelo ezifana nama-apula, ama-blueberries, amagilebhisi, umlimi omuncu kanye nezithelo ze-citrus.

Njengoba i-fibre e-soluble idlula ngendlela yokugaya, i-fibre e-soluble ibamba amanzi ukuze ibe yinto efana ne-gel esiza ukunciphisa inqubo yokugaya. Lokhu kwenza i-fiber enesisindo ewusizo ekuqedeni uhudo ngokugcoba amanzi engeziwe, ukuqinisa ukuvumelana kwe-stool, nokunciphisa isivinini sokudla okuhamba ngendlela yokugaya.

I-fibre e-soluble iphinde iqale indima ebalulekile endleleni umzimba wethu udla ngayo ushukela kanye namazinyo.

I-gel-like substance iyanciphisa indlela okusheshayo ngayo isisu esiswini futhi inikeza umgoqo wokuvimbela ama-enzyme ekungeneni nasekutholeni ama-starches atholakele ekudleni. I-fiber e-soluble idala ama-acids ama-acids amancane-chain aphinde athumele isibonakaliso esibindi ukuze ayeke ukhiqiza i-glucose. Lokhu kunciphisa inani le-insulin elidingekayo ukuze lizinze ushukela wegazi. Ngenxa yalokho, ukudla i-fibre e-soluble njalo kunganciphisa i-glucose yegazi futhi kunciphise ingozi yokuthuthukisa uhlobo lwe-2 lwesifo sikashukela. Kubantu abavele benesifo sikashukela sohlobo 1 noma 2, ukudla ukudla okuphezulu e-fiber e-soluble kunganciphisa inani le-insulin edingekayo ukuze igcine izinga lokushukela egazini.

Ngaphezu kwalokho, i-fibre e-soluble ikhuthaza impilo yenhliziyo ngeqhaza layo ekunciphiseni i-cholesterol. Njengoba i-fibre e-soluble ihamba nge-digestive tract, ibophezela kwi-bile acids kanye ne-cholesterol ezobe seziqedwa nge-fiber. Ngokuhamba kwesikhathi, lokhu kuholela ekunciphiseni i-LDL (i-lipids ephansi kakhulu, noma "i-cholesterol embi") egazini, elinganciphisa amazinga e-cholesterol esiphelele futhi unciphise ingozi yokuthuthukisa isifo senhliziyo noma imivimbo.

I-Fiber engekho

I-fiber engenayo i-fibre yilona uhlobo lwe-fibre engazange lichithe emanzini.

Njengoba idlula ngendlela yokugaya ukudla, i-fibre insoluble enezela inqwaba, noma isisindo, esitokisini. Nakuba akuyona i-laxative, i-fibre engasetshenzisiwe ikhuthaza ukuhamba kahle komzila wokugaya ukudla, okungawunciphisa ukudonsa futhi kukhuthaze ukuqedwa ngesikhathi esifanele kwezinsalela ezinobuthi ezitholakala ekoloni. I-fibre engenayo ibuye iyanciphisa isisindo, ilulaze ukuhamba kwamathumbu nokunciphisa isidingo sokuhlunga, okungasisiza kokubili ukuvimbela nokwelashwa kwama-hemorrhoids. Itholakala ngo-koro, i-rye, irayisi ensundu, ama-legumes, namantongomane kanye namaseli ezindonga zezitshalo. Imifino eluhlaza, amaqabunga, kanye nezikhumba kanye nama-peels zezithelo nemifino eminingi, imithombo enhle kakhulu yefayibha engenayo etholakala ezindongeni zezitshalo.

I-fiber yokudla nayo idlala indima kokubili kokulahlekelwa isisindo nokuvimbela ukukhuluphala. Njengoba ukudla okuphezulu ku-fibre yokudla ngokuvamile kukushiya uzizwe ukwanelisekile futhi ugcwele, ungadla kancane, okuholela ekulahlekelweni kwesisindo ngokuhamba kwesikhathi. Ukudla okuningi okuphezulu kwe-fiber nakho kunciphile kwinani le-glycemic, eliyisilinganiso esilinganisa ukuthi ukudla okungakanani kuzothinta amazinga kashukela egazini. Lokhu kubangelwa ama-spikes amancane, okusiza ukuvimbela ukulangazelela okuqhubekayo kanye nokusebenza njengokucindezela ngokwemvelo. Ngaphezu kwalokho, ukudla okuphezulu-fiber ngokuvamile kungaphansi "kwe-energy-dense," okusho ukuthi banamakholori ambalwa okudla okufanayo uma kuqhathaniswa nokudla okuphansi kwe-fiber.

Ukudla okuphezulu-fiber kuye kwafundiswa indima yabo ekuvimbeleni umdlavuza. Ngesikhathi abacwaningi basacubungula ukuxhumeka okungenzeka kunomdlavuza wekoloni, izifundo zamuva zithole isixhumanisi somdlavuza webele. Abacwaningi baye babika ukuthi ukudla okungaphezulu kwefayibha phakathi kwabesifazane ngesikhathi sokukhula kwentsha kanye neminyaka esemdala kuhlotshaniswa nengozi ephansi yokuthuthukisa umdlavuza webele.

Ngokusho kwe-Academy of Nutrition and Dietetics, ukuphakanyiswa kwe-fiber yokudla nsuku zonke kunconywa kuyehluka ngobudala nobulili - kusukela ku-21-38 amagremu ngosuku. Kodwa-ke, i-USDA ilinganisela ukuthi abaseMelika bahluleka emibhalweni kanye nokulinganisa cishe amagremu angu-15 ngosuku.

Nakuba ukudla okuningi okutshala izitshalo kuqukethe kokubili i-fibre e-soluble ne-insoluble, amalebula okudla okunomsoco ngokuvamile ahlule inani eliphelele le-fiber yokudla etholakalayo kulowo nalowo okhonzayo ngokucacisa inani le-fiber uhlobo. Nakuba zombili izinhlobo ze-fiber zidlala indima ebalulekile ekukhuthazeni impilo enhle, ukugxila kufanele kube phezu komhlangano wokudla we-fiber ukusetshenziswa okunconywa nsuku zonke, ngomzamo wokufaka imithombo eminingi ye-fiber yokudla ekudleni ngangokunokwenzeka.

Ukwandisa ukungena kwakho kwe-Fiber Dietary

Nanka amathiphu okwandisa i-fiber yokudla:

1. Khetha okusanhlamvu kwasekuseni ngezinhlamvu eziphelele ezibalwe njengesithako sokuqala.
2. Hlela okungenani ama-servings amahlanu wezithelo nemifino ngosuku - ukukhetha okusha ngokumelene nokusemathinini, okunomthamo ophansi we-fiber.
3. Shintsha ilayisi elimhlophe, isinkwa, kanye ne-pasta ngemikhiqizo egcwele okusanhlamvu kanye nelayisi elibomvu.
4. Engeza izinyosi, i-pinto noma ubhontshisi omnyama ukuze uthole isobho namasaladi.
5. Khetha ukudla okulula okufana nezithelo omisiwe namantongomane, noma imigoqo ye-granola ene-fibre eyengeziwe.
6. Engeza i-wheat bran noma i-oats ku-yogurt noma i-smoothies futhi nalapho ubhaka ama-muffins, amaqebelengwane, noma amakhukhi.

Enye indlela yokwandisa i-fibre yokudla ngukuthatha isithasiselo nsuku zonke. Eqinisweni, sivame ukuncoma ama-fiber supplements njengendlela yokusiza abantu ukuba baphathe izimo ezihlukahlukene zokugaya ukudla. Kodwa-ke, khumbula ukuthi izithako azihlinzeki ngezinhlobo ezifanayo zezintambo, amavithamini, amaminerali, nezinye izakhi ezibalulekile njengokudla okunempilo okudliwa yizinto ezihlukahlukene zokudla eziphethwe i-fibre yokudla.

Njengoba uqala ukwengeza amafayibha amaningi ekudleni kwakho, khumbula ukuphuza amanzi amaningi. Ochwepheshe manje batusa ukuthi abantu baphuze okulingana nengxenye yesisindo somzimba wabo emanzini amaningi ngosuku. Isibonelo, lokhu kusho ukuthi umuntu onesisindo esingu-150 lbs. kufanele uphuze ama-ounces angu-75 ngosuku. Ukuhlangana nokunconywa kwamanzi okunconywayo kuzokusiza ukusebenza kwe-fibre yokudla kangcono njengoba ihamba ngendlela yokugaya. Futhi, khumbula ukuthi kungcono kakhulu ukwandisa kancane kancane ukungena kwe-fiber ukuvimbela ukugunda, ukuqhuma noma igesi, okungajwayelekile uma i-fibre eningi ingezwa ngokushesha kakhulu.

> Imithombo:

> Dahl WJ, Stewart ML. Isikhundla se-Academy of Nutrition and Dietetics: Impembelelo Yezempilo Ye-Fiber Diet. I-J Acad Nutr Diet. 2015 Nov; 115 (11): 1861-70. doi: 10.1016 / j.jand.2015.09.003.

> I-Harvard School of Health Public. http://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

> Francesca De Filippis, et.al. Ukunamathela okusezingeni eliphezulu ekudleni kweMedithera kuthinta ngokuzuzisa i-gut microbiota kanye ne-metabolome ehambisanayo. Gut , 2015; gutjnl-2015-309957 DOI: 10.1136 / gutjnl-2015-309957

> I-University of Maryland Medical Centre. http://umm.edu/health/medical/altmed/supplement/fiber

> USDA. http://www.ers.usda.gov/topics/