Iningi le-fiber, njengamanye ama- carbohydrate , enziwe ngama-molecule amaningi e-glucose. Kodwa-ke, i-fiber ayifuni ku-glucose ngaphambi kokuthi ifike ku-colon, futhi ngokuvamile ayikho ngisho nakhona. Noma kunjalo, i-fibre inomphumela ekugayeni kwethu konke endleleni futhi inezinye izinzuzo emizimbeni yethu. Nakhu ukuthi i- fibre yenza emzimbeni wethu.
Isisu
Esiswini, i-fibre inamandla, ngakho-ke ijwayele ukusenza sizizwe sigcwele.
Kodwa-ke, i-fiber engenayo iphuma ngokushesha esiswini ngaphandle kokuthi kunamafutha, amaprotheni, noma i-fibre e-soluble yokuyinciphisa. I-fibre enesibhakabhaka , ikakhulukazi izinhlobo ezibucayi ezinamathele emanzini, ziyophuza ukukhulelwa kwesisu, ikakhulukazi uma kudliwa ngobuningi be-fluid kanye namafutha. Lokhu okungenani ngenxa yokuthi kungani i-fibre ehlanganisiwe iyanciphisa umphumela wokudla kwesisu-okuqukethwe kwesisu kancane kancane ukungena emathunjini amancane, futhi kusukela lapho, igazi.
I-intestine encane
Emathunjini amancane, isimo esifanayo -ukuba khona kwefayibha elingenasibindi kuvama ukusheshisa "isikhathi sokuhamba" phezulu, futhi i-fiber efana ne-gel ehlanjululwayo ihlisa izinto.
I-Colon
Njengoba sibonile kwezinye izingxenye zalolu chungechunge, ekoloni kunomhlaba wonke wokugaya okwenzekayo namabhaktheriya (ikakhulukazi) ebhodini.
Ukuphila ku-Colon
Kuvamile ukucabanga ngekoloni njengendawo lapho amanzi esuswa khona kunoma yini esele ekugayeni ukudla, futhi konke okushiwo kuhanjiswe kuya endlini yangasese.
Kodwa empeleni kukhona umhlaba wonke emagqumeni ethu, aphethwe izikhathi eziyishumi amabhaktheriya njengezinombolo zazo zonke amangqamuzana ethu omuntu (lokhu kuhlanganisa wonke ama-bacterium kusuka emlonyeni kuya ku-anus). Thina asikwazi ukuhlala siphila uma kwakungeyona ye-bacterium enobungane emasimini ethu okugaya, lapho kulwa khona izimpi, izinto eziwusizo zenziwa, futhi isimiso somzimba sokuzivikela senziwa.
Uyazi ukuthi "ku-Colon World":
- Amavithamini akhiwe (ikakhulukazi amavithamini K kanye namanye amavithamini B)
- Amaminerali amaningi athola igazi
- Amabhaktheriya anobungane axosha izimbangela ezibangelwa izifo, njengeSalmonella
- Amabhaktheriya anobungane anciphisa amazinga ezinobuthi ezithile, njenge-ammonia
- Amafutha akhethekile, okuthiwa ama-acidi ama-acids amancane-chain (ama-SCFAs), akhiqizwa, amaningi ayo adluliselwa egazini, kepha amanye asetshenziselwa ukondla amangqamuzana ekoloni.
- Impilo yamaseli e-colon, ephenduka ngokushesha, ingxenyana enkulu kuncike kuma-bacteria e-"Colon World," okuyinto exhomeke ekudleni esikunikeza la mabhaktheriya.
Yilapho ama-acids e-short chain-chain aqala ukunakwa kakhulu. Kunzima ukuthola lokhu ekudleni kwethu, ngakho umzimba uncike ekusebenzeni okuqhubekayo ku "I-Colon World" ukuze usenze la mafutha. Ubufakazi buyakha ukuthi zibalulekile ekugcineni ama-cell colon aphilile futhi avimbele izimo ezinjenge-ulcerative colitis, umdlavuza we-colon, kanye nezifo ze-diverticular. Bangase futhi basize ukulawula i-cholesterol futhi, nakancane, izimpendulo ze-insulin.
Izinhlobo zeFiber ezondla i-Colon
Izinhlobo ze-fiber ezikwazi ukuvutshelwa kakhulu yizinhlayiyana-izinsini, amapectini, njll, ezitholakalayo ekudleni okunjengamajikijolo, ubhontshisi, ama- flaxseeds , ama-plums, ama-apula, nama-oats, nakwamanye ama-fiber supplements, afana nalawo asebenzisa i-psyllium futhi i-guar gum .
I-oligosaccharides nesitashi esimelana nayo ihlinzeka ngefodder for the bacteria. Ama-"bacteria food" ahlukile aveza izinhlobo ezahlukene ze-SCFA kanye neminye imikhiqizo, ngakho-ke kubalulekile ukuthola amafayili ahlukahlukene ekudleni kwethu.
I-fibre engasetshenzisiwe (etholakala ekudleni okunjengemifino, i-bran of okusanhlamvu isib. Ukolweni wekolweni, amantongomane, kanye nembewu) ayitholakali ekuvutsheni okuningi, kodwa isabalulekile ekoloni. Akugcini nje ukuhlinzeka ngobuningi esitokisini, ukuthambekela kwayo "ukusheshisa izinto" kusho ukuthi ukuvutshelwa kuyokwenzeka njalo phakathi nobude bekoloni, kufaka phakathi ukuphela, lapho iningi lomdlavuza wekoloni lwenzeka khona.
Ngaphandle kwe-fibre engenayo, iningi lokuvutshelwa kuzokwenzeka endaweni ephezulu ye-colon, ngakho-ke amaseli e-colon ayothola inzuzo enkulu.
Ezinye izinzuzo
Ngaphandle kokunciphisa umphumela wokudla we-glycemic nokufaka ekwenzeni impilo ye-colon, kukhona ubufakazi bokuthi i-fibre ingasisiza ngezinye izindlela. Kubonakala sengathi kusiza i-cholesterol ephansi ne-triglycerides, futhi ingasiza ekuvimbeleni:
- Izilonda, ikakhulukazi ekuqaleni kwamathumbu amancane (izilonda zamadayidi)
- Isifo sikashukela
- Isifo senhliziyo
- I-Cancer
> Umthombo:
> I-Dietary Reference Intakes for Energy, i-Carbohydrate, i-Fiber, i-Fat, Fatty Acids, i-Cholesterol, amaprotheni, nama-Amino Acids (Macronutrients) (2005), iBhodi Yokudla Nezokudla, i-National Academy of Sciences.