Iyini i-fiber yokudla?: Umhlahlandlela Wokudla Okunomsoco Osezingeni Eliphezulu

Sawubona, msebenzisi we-inthanethi othandekayo, futhi wamukelekile kule ngosi yokunakekelwa okukhethekile kokuhlinzwa nokuvimbela. Iyini i-fiber yokudla? Futhi indlela esebenza ngayo emzimbeni wakho ibalulekile ekugwemeni izifo ezingadinga ukuhlinzwa ngokuhamba kwesikhathi.

Ngaphambi kokuhlola umehluko obalulekile phakathi kwefayibha encibilikayo nengancibiliki, noma ukuthi inqubo yethu yanamuhla ihlanganisa kanjani ukudla okunempilo njengensika yempilo ye-colorectal, ngiyakumema ukuthi ukhulule ukucindezeleka ezandleni zakho futhi uphefumule ngokuthula; ukuvimbela kuyisenzo esihle kakhulu esiqaphelwa ngokucophelela.

Ngaphansi kwesiqondiso sezemfundo sikaDkt. Jorge Delgado, sizohlaziya indima yalesi sici esibalulekile empilweni yakho yansuku zonke.

Thola ukuthi iyini i-fiber yokudla nokuthi ingazuzisa kanjani impilo yakho yokuvimbela. Kusukela ekukhuthazeni ukugaya ukudla njalo kuya ekunciphiseni ingozi yezifo ezingamahlalakhona, i-fiber yokudla ibalulekile endleleni yokuphila enempilo.

Funda ngezinhlobo ezahlukene zefayibha, ngoba "kubhalwe ngabantu, ngenxa yabantu", nokuthi ungayifaka kanjani ekudleni kwakho kwansuku zonke ukuze uthole izinzuzo eziphezulu zezempilo.

Imibuzo ebuzwa njalo

Yisikhathi esifanele sokuphuza inkomishi yetiye eliluhlaza, i-antioxidant equkethe i-amino acid L-theanine, i-neurostimulant yemvelo engu-100% ekhuthaza ukugxilisa ingqondo okukhulu kanye nokugcinwa kolwazi ukuze umuntu athuthuke.

Lokhu kusho ukuthi kufanele sibe nesimo sengqondo sokuthatha isinyathelo kuqala ukuze sibe yi-protagonist yezempilo kulezi zikhathi zanamuhla, lapho ukumaketha kwama-guerrilla kuhlasela khona izinzwa zethu ukuze kusenze sibe abathengi abangenalwazi be- ukudla okungenamsoco okucwengekile Ukuntuleka kwezakhamzimba kanye nefayibha elawula ukusebenza kokugaya ukudla. Masenze kangcono!

Iyini i-fiber yokudla?

I-fiber yokudla iwuhlobo lomthombo wokudla Ayikwazi ukuqhekeka noma ukumuncwa ngumzimba womuntu. Itholakala kakhulu ekudleni okusekelwe ezitshalweni, njengezithelo, imifino, okusanhlamvu okuphelele, amantongomane kanye nemifino.

Ukudla i-fiber yokudla kunganikeza izinzuzo eziningi zezempilo, njengokulawula uhlelo lokugaya ukudla nokusiza ... ukunciphisa ingozi yezifo ezithile njengesifo sikashukela nesifo senhliziyo, kanye nokunciphisa amazinga e-cholesterol.

Naphezu kwezinzuzo zayo eziningi, akuwona wonke umuntu othola i-fiber eyanele ekudleni kwakhe. Umuntu ojwayelekile waseMelika udla cishe amagremu ayi-15 e-fiber ngosuku. Kufanele udle amagremu angu-25-38 ngosuku..

Lokhu kuntuleka kokudla i-fiber eyanele kungaholela ukuqunjelwa okubolileukuqunjelwa kanye nezinye izinkinga zesisu.

Ukudla ukudla okucebile nge-fiber yokudla njalo kuyindlela enhle yokuqinisekisa ukuthi uthola izakhamzimba ezanele ezidingekayo empilweni iyonke.

Ukuqonda i-fiber yokudla:

I-fibre: isihluthulelo sempilo yokugaya ukudla

I-fibre iyisakhi esibalulekile esitholakala ekudleni okuningi okusekelwe ezitshalweni futhi idlala indima ebalulekile ekukhuthazeni impilo. Ayikwazi ukugaywa ngama-enzyme abantu, kodwa inikeza izinzuzo eziningi emizimbeni yethu, njengokuthuthukisa ukugaya ukudla nokuvimbela izifo ezingamahlalakhona.

Kulesi sihloko mayelana nempilo yokuvimbela endaweni yokuhlinzwa, sizohlola incazelo, izinhlobo, imithombo, kanye nokudla okunconywayo kwe-fiber yokudla ukuze kube nempilo engcono. Njengochwepheshe empilweni yokuvimbela kanye nokudla okunempilo, ngizophinde ngigcizelele ukubaluleka kokufaka ukudla okucebile nge-fiber ekudleni kwethu kwansuku zonke.

Incazelo kanye nemvelaphi

Njengochwepheshe kwezokuhlinzwa kanye nochwepheshe kwezempilo yokuvimbela kanye nokudla okunempilo, ngivame ukugcizelela ukubaluleka kwefayibha yokudla ukuze kulondolozwe inhlalakahle iyonke. Ifayibha yokudla iyi- uhlobo lwe-carbohydrate ukuthi umzimba awukwazi ukugaya.

Ngokungafani namanye ama-carbohydrate, njengoshukela nesitashi, i-fiber itholakala ekudleni okusekelwe ezitshalweni. Iyingxenye ebalulekile yokudla okunempilo futhi yaziwa ngokunikeza izinzuzo eziningi zezempilo.

Izinhlobo ezimbili eziyinhloko zefayibha yokudla ziyancibilika futhi azincibiliki, zombili ezidlala indima ebalulekile ezinqubweni ezahlukene zomzimba. Lezi zinhlobo zefayibha zitholakala ezinhlobonhlobo zokudla okusekelwe ezitshalweni, njengezithelo, imifino, okusanhlamvu okuphelele, ubhontshisi, amantongomane, kanye nembewu.

• I-fiber encibilikayoUhlobo lokuqala, lwaziwa ngekhono lalo lokuncibilika emanzini bese lwakha into efana nejeli. Lolu hlobo lwefayibha lutholakala ekudleni okufana ne-oats, ibhali, amantongomane, imbewu, ubhontshisi, udali, kanye nezithelo nemifino ethile.
• Ngakolunye uhlangothi, ifayibha enganyibiliki Ayincibiliki emanzini futhi ibalulekile ekungezeni inqwaba endle. Itholakala ekudleni okufana nokolweni, amakhasi ezithelo nemifino, kanye nezinhlobonhlobo zezinhlamvu eziphelele.

Kokubili i-fibre encibilikayo nengancibilikiyo inikeza izinzuzo zezempilo ezihlukile nezibalulekile, okwenza kube yizingxenye ezibalulekile zokudla okulinganiselayo.

Izinhlobo zefayibha

Uma kukhulunywa ngefayibha yokudla, kubalulekile ukuqonda umehluko phakathi kwezinhlobo ezimbili eziyinhloko: encibilikayo nengancibiliki.

I-fiber encibilikayo I-fibre encibilikayo yaziwa ngekhono layo lokumunca amanzi futhi yakhe into efana nejeli endleleni yokugaya ukudla. Lesi sici esiyingqayizivele siyivumela ukuthi isize ukwehlisa amazinga e-cholesterol kanye noshukela egazini. Ukudla okufana ne-oats, ama-apula, izithelo ze-citrus, nebhali kucebile nge-fibre encibilikayo, okwenza kube yizithako ezibalulekile ekudleni okunempilo kwenhliziyo futhi kuphephile ukulawula ushukela egazini.

Ngakolunye uhlangothi, ifayibha enganyibiliki Kuyisici esibalulekile ekukhuthazeni ukuhamba kwamathumbu njalo nokuvimbela ukubola kwendle okuhambisana nokuqunjelwa. Kwengeza ubukhulu bendle futhi kusiza ukudla ukuthi kudlule kalula endleleni yokugaya ukudla. Imithombo yefayibha engancibiliki ihlanganisa ufulawa kakolweni ophelele, ukolweni, amantongomane, kanye nemifino ehlukahlukene.

I-fiber encibilikayo

I-fibre encibilikayo isebenza kahle kakhulu ekulawuleni amazinga e-cholesterol futhi yaziwa ngokusiza ekunciphiseni ingozi yesifo senhliziyo. Ihlinzeka ngalezi zinzuzo ngokubopha kuma-fatty acid kanye ne-cholesterol, ngaleyo ndlela ikhuthaza ukususwa kwawo emzimbeni.

Ngaphezu kwalokho, i-fibre encibilikayo idlala indima ebalulekile ekulawuleni amazinga kashukela egazini ngokunciphisa ukumuncwa kwe-glucose, ngaleyo ndlela kuncishiswe ingozi yokuba nesifo sikashukela sohlobo 2. I-fibre encibilikayo ithuthukisa futhi amathumbu anempilo ngokuhlinzeka ngendawo enhle yamagciwane awusizo amathumbu, abalulekile empilweni yokugaya ukudla iyonke.

I-fiber engafakwanga

Ngokuphathelene nefayibha engancibiliki, ithonya layo elingenakuphikwa empilweni yokugaya ukudla libhalwe kahle. Ngokwandisa umthamo wendle, isheshisa ngempumelelo ukudlula kokudla kanye nokungcola emathunjini. Lokhu akugcini nje ngokusiza ukunyakaza kwamathumbu njalo kodwa futhi kukhuthaza ukugcinwa kwesisindo esinempilo.

Ukuba khona kwalolu hlobo lwefayibha ekudleni kuye kwahlotshaniswa nokuncipha kwengozi yokuthola izifo ezifana ne-diverticulosis kanye nenkinga ebizwa ngokuthi i-diverticulitis, ukuqunjelwa, kanye nezinye izifo ezithile. izinhlobo zomdlavuza we-colorectal (1).

Njengoba kunezinhlobo eziningi zemithombo, njengokusanhlamvu okuphelele, amantongomane, nemifino, ukufaka i-fiber enganyibiliki ekudleni kubalulekile ekugcineni ukusebenza kahle kokugaya ukudla.

Imithombo yefayibha yokudla

Izithelo nemifino kuyimithombo ecebile kakhulu ye-fiber yokudla, okwenza kube yizingxenye ezibalulekile zokudla okuphelele, okune-fiber ephezulu.

Isibonelo, amajikijolo, njenge-raspberry nama-blackberry, adumile ngokuqukethwe kwawo okuphezulu kwe-fiber, njengoba kunjalo nangezinye izithelo ezifana namapheya, ama-apula, nama-avokhado. Imifino eluhlaza enamaqabunga, izaqathi, kanye nama-Brussels sprout, phakathi kokunye, nawo anikeza inani elikhulu le-fiber futhi ayizithako eziguquguqukayo ongazengeza ezitsheni ezahlukahlukene.

Izithelo nemifino

Uma kukhulunywa nge-fiber yokudla, izithelo nemifino kuphakathi kwemithombo ebaluleke kakhulu. Okuqukethwe kwayo okuphezulu kwe-fiber, kanye nohlu lwamavithamini namaminerali abalulekile, kuyenza ibe yitshe lesisekelo sokudla okunempilo.

Kusukela enyameni ejiyile nemnandi ye-avokhado kuya empuphu yepomegranate emuncu, izinhlobo ezahlukene zemicu kanye nemiphumela yazo emihle kuhlukahlukene njengothingo lwemikhiqizo eboniswayo. Azigcini nje ngokusiza ukudlula kokunye ukudla kanye nokungcola ngendlela yokugaya ukudla, kodwa futhi zinciphisa ingozi yokuthola izifo ezingamahlalakhona.

Ukwakheka okuhlukile kwezithelo nemifino ehlukene kusho ukuthi ukukhetha okuhlukahlukene nemibala kuyindlela engcono kakhulu yokuqinisekisa uhla olubanzi lwemicu ewusizo ekudleni.

Okusanhlamvu okuphelele kanye nemifino

Okusanhlamvu okuphelele kanye nemifino yaziwa ngokuqukethwe kwayo okuphezulu kwe-fiber. Ezincomweni zami, ngivame ukugcizelela ukubaluleka kokufaka okusanhlamvu okuphelele njenge-quinoa, irayisi elinsundu, kanye nemikhiqizo kakolweni okuphelele, kanye nezinhlobonhlobo zemifino efana ne-lentile, ubhontshisi, nobhontshisi.

Lokhu kudla akugcini nje ngokugcina uhlelo lokugaya ukudla luphilile, kodwa futhi kunikeza izakhamzimba eziningi ezincane, okwenza kube yinto ebalulekile empilweni nasenhlalakahleni iyonke. Ukuhlanganiswa kokuqukethwe kwazo okuphezulu kwe-fiber kanye nephrofayili yokudla okunomsoco ocebile kubeka lokhu kudla njengezici eziyisisekelo zokudla okunempilo nokulinganiselayo.

Amantongomane nembewu

Amantongomane nembewu adumile hhayi nje kuphela ngamafutha awo anempilo kanye namaprotheni emifino, kodwa futhi nangokucebile kwawo nge-fiber yokudla.

Izinhlobo ezifana nama-alimondi, imbewu ye-chia, kanye nembewu ye-flax zihlukile ngokuqukethwe kwazo okuphezulu kwe-fiber, okungaba yinto ewusizo ezitsheni zasekuseni, ama-smoothie, kanye nezinye izitsha eziningi.

Ukuyifaka ekudleni okuvamile kunikeza indlela elula nemnandi yokuhlangabezana ngisho nokwedlula imigomo yokudla i-fiber yansuku zonke, ngenkathi uvuna izinzuzo eziningi zezempilo ezikunikezayo.

Izinzuzo zezempilo ze-fiber yokudla

Izinzuzo zezempilo ze-fiber yokudla zinezici eziningi futhi zithinta izici ezahlukene zempilo. Kusukela endimeni yayo ebalulekile ekukhuthazeni impilo yokugaya ukudla kuya emandleni ayo okuvimbela izifo eziningi ezingamahlalakhona, i-fiber iyingxenye ebalulekile yokudla okulinganiselayo.

I-fibre encibilikayo, ngenxa yekhono layo lokunciphisa i-cholesterol nokuqinisa amazinga kashukela egazini, iyisici esibalulekile. itshe eliyisisekelo lokudla okunempilo kwenhliziyoKuye kwabonakala futhi ukuthi kukhuthaza ukulawula isisindo ngokufaka isandla ekuzizweni unelisekile futhi kunciphisa ngempumelelo ukudla ama-calorie amaningi.

Okwamanje, indima yefayibha engancibiliki ekugcineni ukusebenza kwamathumbu njalo nokuvimbela ukuqunjelwa okungakhululeki ibaluleke kakhulu. Ayigcini nje ngokuthuthukisa uhlelo lokugaya ukudla olunempilo kodwa futhi inegalelo empilweni yamathumbu iyonke, inciphise ingozi yezinkinga zamathumbu futhi ikhuthaze ukugaya ukudla njalo nangokukhululekile.

Ukuthuthukisa impilo yokugaya ukudla

Enye yezinzuzo eziyinhloko zokudla okune-fiber ephezulu umthelela omuhle empilweni yokugaya ukudla. Kokubili i-fiber encibilikayo nengancibiliki idlala indima ehlukile kodwa ehambisanayo ekugcineni ukugaya ukudla okunempilo.

Nakuba i-fibre encibilikayo isiza ukulawula amazinga e-cholesterol kanye ne-glucose, i-fibre engancibiliki ibalulekile ekwandiseni umthamo wendle kanye nokungaguquguquki kwayo kanye nokukhuthaza ukuhamba kwamathumbu njalo.

Ngokwenza kube lula ukudlula kokudla ngendlela yokugaya ukudla, kudlala indima ebalulekile ekuvimbeleni nasekunciphiseni izinkinga ezivamile zokugaya ukudla, njengokuqunjelwa. Lokhu, nakho, kubalulekile ekugcineni uhlelo lokugaya ukudla olunempilo nolusebenza kahle.

Ukuvimbela izifo ezingapheli

Ngaphezu kwendima yayo ebalulekile ekugcineni impilo yokugaya ukudla, i-fiber yokudla iye yahlotshaniswa nengozi ephansi yokuthola izifo ezahlukahlukene ezingamahlalakhona.

Ngenxa yekhono layo lokwehlisa amazinga e-cholesterol nokulawula ushukela wegazi, ukudla inani elanele le-fiber yokudla kuhlotshaniswa nengozi encishisiwe yesifo senhliziyo, isifo sikashukela sohlobo 2, kanye nomdlavuza othile, ikakhulukazi umdlavuza we-colorectal. Le miphumela yokuvikela iyibufakazi bomthelela obanzi we-fiber empilweni nasenhlalakahleni iyonke.

Izincomo zokuthatha i-fiber

Njengoba kunezinhlobonhlobo zezinzuzo zezempilo ezihambisana ne-fiber yokudla, kubalulekile ukubheka ukusetshenziswa kwayo njengento ebalulekile. Izidingo zefayibha ngayinye zingahluka Kuye ngezici ezifana nobudala nobulili, isiqondiso esijwayelekile siphakamisa ukuthi uhlose ukudla amagremu angu-25 kuya kwangu-38 e-fiber nsuku zonke.

Kubalulekile ukwandisa ukudla i-fiber kancane kancane nangokwazi, ukuqinisekisa ukuthi lokhu kudla kuhambisana nokudla okwanele koketshezi. Lokhu kubalulekile, njengoba ukwanda okungazelelwe kokusetshenziswa kwe-fiber, ikakhulukazi emithonjeni engancibiliki, kungabangela ukungakhululeki kokugaya ukudla.

Ukuhlanganisa izinhlobo ezahlukene zokudla okucebile nge-fiber kanye ukugcina amanzi anele (Okungenani amalitha ama-2 amanzi anephunga elimnandi usuku lonke, njenge-chamomile, i-mint, i-boldo, i-hibiscus, izithelo ezibomvu, njll.). Abantu bangahlangabezana ngokuphumelelayo nezidingo zabo zansuku zonke ze-fiber futhi baqinise imizimba yabo ngenxa yezinzuzo eziningi zezempilo ezinikezayo.

Ukuhlaziywa kwenani

Ukudla Okunomsoco Ngendlela Yokuhlinzwa:

Inzuzo eyinhloko isekuxhumaneni phakathi kwalokho esikudlayo kanye nokuqina kwesisu. UDkt. Delgado wengeza inzuzo ngokuchaza ukuthi i-fiber, ngokoqobo, "ukuzilolonga" kwansuku zonke okugcina imisipha yamathumbu iphilile.

Umbono Wezemfundo:

Umehluko usekuhlelekeni kwe- i-fiber njenge-"prebiotic" (2). Njengomfundisi, uDkt. Delgado ufundisa ukuthi ukondla i-microbiota kubaluleke kakhulu njengendlela yokuthunga i-anastomosis.

Isiphetho

Endaweni yokuqeda, into ebaluleke kakhulu: I-fiber yokudla iyinto ebalulekile Ama-carbohydrate ayisici esibalulekile sokudla okunempilo futhi adlala indima ebalulekile ekukhuthazeni impilo yokugaya ukudla nokuvimbela izifo ezingamahlalakhona. Angatholakala ezinhlobonhlobo zokudla okusekelwe ezitshalweni futhi ahlukaniswa ngezinhlobo ezincibilikayo nezingenakuncibilika.

Ukudla inani elanele le-fiber nsuku zonke kunganikeza izinzuzo eziningi zezempilo futhi kunconywa njengengxenye yokudla okulinganiselayo. Njengochwepheshe kwezempilo yokuvimbela kanye nokudla okunempilo, ngincoma kakhulu ukwandisa ukudla kwakho okucebile nge-fiber, kuhlanganiswe namanzi, ukuze kuthuthukiswe inhlalakahle iyonke.

UDkt. Jorge Delgado, Udokotela Ohlinzayo. Kuyini i-fiber yokudla?

📌 Ukufundwa okunconyiwe: uhlobo lwefayibha enakekela inhliziyo

📌 Ukufundwa okunconyiwe: kusiza ukuvimbela amatshe enyongo

📌 Ukufundwa okunconyiwe: Impilo yamathumbu ngemva kokulimala