Sawubona msebenzisi we-inthanethi othandekayo futhi wamukelekile kubhulogi yezempilo yokugaya ukudla egxile ezifweni ezidinga ukwelashwa kwezokwelapha noma kokuhlinzwa kohlelo lokugaya ukudla, kodwa ngaphezu kwakho konke ngombono wempilo yazo yokuvimbela.
Namuhla sizoqonda ngqo ekuhlaziyeni izinzuzo ezimangalisayo ze-fiber ekudleni. Ukudla ukudla okucebile nge-fiber nsuku zonke kunezinzuzo eziningi ezingathuthukisa kakhulu inhlalakahle yakho iyonke.
Kusukela ekukhuthazeni ukugaya ukudla okunempilo kuya ekunciphiseni ingozi yezifo nokusiza ekulawuleni isisindo, ukufaka i-fiber ekudleni kwakho kungaba nemiphumela emihle kakhulu empilweni yakho. Thola umthelela obalulekile we-fiber ekudleni. "kubhalwe ngabantu, ngenxa yabantu" nokuthi ingawuzuzisa kanjani umzimba wakho ngezindlela ezahlukene.
Yisikhathi esihle sokukumema ukuba uphuze inkomishi yetiye eliluhlaza, i-antioxidant yemvelo engu-100% equkethe i-L-theanine, i-amino acid ethuthukisa ukugxilisa ingqondo futhi igcina ulwazi lokuthuthukiswa komuntu siqu.
Leli khono liphinde likhuthaze indlela yokubhekana nokumaketha okunamandla kokudla okungenamsoco okuhlasela zonke izinzwa zethu. Ngenxa yalokho, siba yizisulu zezinkinga zokugaya ukudla, ngokuhamba kwesikhathi, ezingaholela ezinkingeni zempilo, ngezinye izikhathi ezingathi sína ngokumangazayo, njengomdlavuza. Manje, ake sihlole lolu lwazi olusha mayelana ne-fiber yokudla!
Izinzuzo ezimangalisayo ze-fiber yokudla
I-fiber yokudla iyinzuzo emangalisayo empilweni iyonke Kungavame ukunganakwaKubalulekile ekugayweni kokudla, kodwa futhi kudlala indima ebalulekile empilweni yenhliziyo, ekuvimbeleni isifo sikashukela, ekunciphiseni i-cholesterol, kanye nasekulawuleni isisindo.
Umthelela we-fiber yokudla ubonakala ezithombeni ezibonisa ukuthi ukudla okwanele kwayo kunganciphisa kanjani ingozi yokuthola izifo ezithile.
Ukuvama kwalezi zibalo kubonisa ukuthi abantu abadla inani elanele le-fiber yokudla banamathuba amancane okubhekana nezinkinga zesisu njengokuqunjelwa, ubuhlungu besisu, kanye nokuqunjelwa.
Ifayibha Kuyasiza ukuthambisa indle futhi kube lula ukudlula kwayo emathunjini.Lokhu kubangela izigameko ezimbalwa zokucindezeleka kanye nokukhiqizwa okuncane kwe-mucus noma ukuphuma kwegazi endulwini, zombili izimpawu ezivame ukuhlotshaniswa nokudla i-fiber enganele.
Ngaphezu kwalokho, ukwengeza i-fiber ekudleni kwansuku zonke kuyasiza kusiza ukunciphisa izingozi zokuhlupheka Izinkinga ezinkulu zesikhathi eside, njengesifo sikashukela sohlobo 2, isifo senhliziyo, noma i-diverticulosis, zingavela. I-fibre yokudla iyithuluzi elinamandla lokugcina impilo enhle.
Ikhuthaza ukugaya ukudla
Uma kukhulunywa ngokugcina uhlelo lokugaya ukudla olunempilo, ukudla inani elanele le-fiber yokudla kubalulekile. I-Mayo Clinic e-United States igcizelela ukubaluleka kwe-fiber ngekhono layo lokulawula ukuhamba kwamathumbu nokufaka isandla empilweni yonke yomgudu wokugaya ukudla.
Al khulisa umthamo wendle futhi ugcine amanziI-fibre ikhuthaza ukunyakaza nokususa imfucuza, okugcina kuvimbela izinkinga zokugaya ukudla ezifana Ukuqunjelwa okubangela ukufa kokubola kwendle igcinwe emathunjini isikhathi esingaphezu kwamahora angama-24.
Ngaphezu kwalokho, ukudla okune-fiber eningi kungasiza ekulondolozeni impilo yamathumbu amakhulu ngokukhuthaza ukunyakaza kwamathumbu njalo nangokuphumelelayo kanye nokunciphisa ingozi yokuthola izifo ezahlukahlukene zesisu.
Ngokusho kwezifundo zesayensi, uhlobo lwefayibha eyaziwa ngokuthi i-solubleI-Gelatin, etholakala ekudleni okufana ne-oats, ibhali, amantongomane, nezithelo, idlala indima ebalulekile ekukhuthazeni ukugaya okunempilo. Yakha into efana ne-gelatinous endleleni yokugaya ukudla, efaka isandla ekudluleni kahle kwemfucuza.
Futhi, ifayibha enganyibilikiNjengoba inala ekudleni okufana nokusanhlamvu okuphelele kanye nemifino ethile, inikeza isakhiwo kanye nobuningi bendle.
Le nhlanganisela yefayibha encibilikayo nengancibiliki ibalulekile ekusebenzeni kahle kohlelo lokugaya ukudla, okugcizelela ukubaluleka kokufaka izinhlobo ezahlukene zefayibha ekudleni.
Ngaphezu kwalokho, kugqamisa indima yefayibha ekudleni ekuvimbeleni izifo ezahlukahlukene zokugaya ukudla. Ngokukhuthaza indawo enhle yamagciwane awusizo emathunjini, ifayibha inegalelo ekugcineni izitshalo zamathumbu ezinempilo nezilinganiselayo.
Lokhu, nakho, kudlala indima ebalulekile ku- ukuvimbela izimo ezifana ne-diverticulitis, ukuvuvukala okubuhlungu kwendlela yokugaya ukudla. Ngakho-ke, ukudla ukudla okune-fiber eningi kuyindlela ephumelelayo yokuvikela nokukhuthaza impilo yokugaya ukudla efanele.
Ngaphezu kwalokho, ukudla inani elifanele le-fiber kubalulekile ukuze gcina ibhalansi enempilo ye-microbiota yamathumbuLokhu akugcini nje ngokusiza ekuvimbeleni izinkinga zokugaya ukudla, kodwa futhi kudlala indima ekuqiniseni ukusebenza komzimba kokuzivikela komzimba.
Ukuba khona kwamagciwane awusizo emathunjini, okukhuthazwa ukudla okune-fiber eningi, kusiza umzimba ukuthi uzivikele ezimweni ezahlukene ezihlobene nohlelo lokugaya ukudla kanye nesistimu yomzimba yokuzivikela, okugcizelela kakhulu izinzuzo eziningi ze-fiber yokudla.
Kusobala ukuthi ukudla inani elanele le-fiber yokudla kubalulekile ekukhuthazeni nasekulondolozeni uhlelo lokugaya ukudla oluqinile nolusebenza kahle. Kusukela ekuvimbeleni ukuqunjelwa kuya ekulondolozeni impilo yamathumbu amakhulu, ukubaluleka kokudla okucebile nge-fiber kanye nendima ebalulekile ye-fiber ekudleni ekugcineni impilo yokugaya ukudla akunakuphikiswa.
Vimbela ukuqunjelwa
Ukubhekana nokuvimbela ukuqunjelwa kuyinto evamile nebalulekile kubantu babo bonke ubudala. Manje kubalulekile ukuqaphela indima eyisisekelo yefayibha ekudleni ekukhuthazeni ukujwayela nokuvimbela ukuqunjelwa.
Ukudla inani elanele le-fiber, ikakhulukazi uhlobo olunganyibiliki olutholakala ekudleni okufana nokusanhlamvu okuphelele, izithelo, nemifino, kwandisa umthamo wendle, okwenza kube lula ukudlula kwayo futhi kunciphise nengozi yokuqunjelwa.
Ngaphezu kwalokho, ukuba khona kwe-fibre encibilikayo, etholakala emithonjeni efana ne-oats, ubhontshisi, nezithelo ezithile, kugcina amanzi esithweni sangasese, okusiza futhi ukuvimbela ukuqunjelwa futhi kukhuthaze inhlalakahle iyonke yesistimu yokugaya ukudla.
Kunemithombo eminingi yolwazi egcizelela ukubaluleka kokudla okunomsoco nokucebile nge-fiber ukugwema ukungakhululeki kokubola kwendle kanye nezinkinga ezingase zihlotshaniswe nokuqunjelwa.
Ukudla i-fiber njalo akugcini nje ngokusiza ukunyakaza kwamathumbu njalo, kodwa futhi kunegalelo empilweni yonke yomgudu wokugaya ukudla, okugqamisa indima ebalulekile ye-fiber ekudleni ekuvimbeleni nasekuqedeni ukuqunjelwa.
Ngaphezu kwalokho, ngokukhuthaza ukuhamba kwamathumbu njalo nangokuphumelelayo, ukudla okune-fiber ephezulu kungaba nomthelela oqondile ku- ukuvimbela i-appendicitis esabekayo kanye nezinye izifo zokuvuvukala kwendlela yamathumbu.
Ikhono le-fiber yokudla lokumunca amanzi, lakhe inqwaba, futhi likhuthaze ukugcinwa kohlelo lokugaya ukudla olunempilo nolusebenzayo lenza kube yingxenye ebalulekile yokuvimbela nokwelapha izinkinga ezihlobene nokuqunjelwa, ngaleyo ndlela kuthuthukiswe impilo yonke kanye nenhlalakahle yohlelo lokugaya ukudla.
Ngokugqamisa ukubaluleka kokufaka ukudla okunhlobonhlobo okucebile nge-fiber ekudleni kwakho, izinzuzo eziningi ze-fiber ekudleni ekuvimbeleni nasekulawuleni ukuqunjelwa ziyagcizelelwa, ngaleyo ndlela kugcizelelwa indima yayo ebalulekile ekugcineni uhlelo lokugaya ukudla olunempilo nolusebenza kahle.
Kunciphisa ingozi yezifo ezithile.
Ukudla ukudla okucebile nge-fiber nsuku zonke kuye kwahlotshaniswa kakhulu nengozi encishisiwe yokuthola izifo ezingamahlalakhona ezahlukahlukene ezingavinjelwa ngokuphelele.
Ukudla kakhulu i-fiber yokudla, ikakhulukazi evela emithonjeni yokudla okuphelele njengezithelo, imifino kanye nokusanhlamvu okuphelele, kuhlotshaniswa nengozi encishisiwe yokuthola izifo ezifana nesifo senhliziyo, isifo sikashukela sohlobo 2 kanye nezinhlobo ezithile zomdlavuza, njengomdlavuza we-colon.
Izinzuzo ezinkulu zempilo ze-fiber yokudla zibangelwa ikhono layo lokusiza ukulawula amazinga kashukela egazini, ukulawula nokugcina isisindo esinempilo, nokukhuthaza inhlalakahle iyonke yesistimu yenhliziyo nemithambo yegazi.
Ukubuyekezwa kwezincwadi kugqamisa imiphumela yokuvikela yefayibha ekudleni ekunciphiseni ingozi yokuthola isifo senhliziyo nezinye izimo ezihlobene.
Indima yayo ekukhuthazeni isisindo esinempilo, ekulawuleni amazinga e-cholesterol, kanye nokwenza ngcono impilo yamathumbu iyonke inegalelo elikhulu ekhonweni layo lokunciphisa ingozi yezifo ezahlukahlukene, okwenza ibe yingxenye ebalulekile yendlela yokuphila eqaphela impilo nokuvimbela izifo.
Ngaphezu kwalokho, ukudla okune-fiber eningi kunamandla okunciphisa ingozi yokuba nesifo sikashukela sohlobo 2 ngokulawula nokulawula amazinga kashukela egazini. ngcono ukuzwela kwe-insulin Futhi ukuze kuthuthukiswe impilo ye-metabolic, i-fiber yokudla ivela njengento ebalulekile ekuvimbeleni nasekulawuleni isifo sikashukela.
Ikhono layo lokuhlinzeka umuzwa wokusutha nokugcwala Futhi kusiza ukulawula isisindo, kunciphisa kakhulu ingozi yokukhuluphala, okuyisici esiyinhloko esiyingozi yezifo ezahlukahlukene ezingamahlalakhona, njengesifo sikashukela sohlobo 2 kanye nezimo zenhliziyo.
Ngenxa yobufakazi obunamandla kanye nocwaningo, imibono yesayensi iqokomisa umthelela obalulekile wokudla okune-fiber eningi ekunciphiseni ingozi yezifo eziningana ezingamahlalakhona, igcizelela indima yayo ebalulekile ekukhuthazeni nasekulondolozeni impilo nenhlalakahle yesikhathi eside.
Ilawula Amazinga Kashukela Egazini
Enye yezinzuzo eziphawulekayo ze-fiber yokudla, njengoba izifundo ziqokomisa, yikhono layo loku ukulawula nokulawula amazinga kashukela egaziniUkudla i-fiber, ikakhulukazi i-fiber encibilikayo etholakala ekudleni okufana nemifino, i-oats, nezithelo, kusiza ekunciphiseni ushukela egazini ngokunciphisa ukumuncwa kukashukela egazini.
Lokhu akugcini nje ngokufaka isandla ekulawuleni isifo sikashukela esikhona, kodwa futhi kudlala indima ebalulekile ekunciphiseni ingozi yokuba nesifo sikashukela sohlobo 2, okugqamisa umthelela omkhulu wefayibha ekudleni empilweni ye-metabolic kanye nokulawulwa kwamazinga kashukela egazini.
Ngaphezu kwalokho, umphakathi wesayensi uyayibona indima yefayibha encibilikayo ekulawuleni amazinga kashukela egazini ngokuthuthukisa ukuzwela kwe-insulin, okuyisici esibalulekile ekuvimbeleni nasekulawuleni isifo sikashukela.
Ngokuqinisa ikhono lomzimba lokusebenzisa nokulinganisela amazinga kashukela egazini, I-fiber yokudla ivela njengesici esibalulekile ekulondolozeni ukusebenza kahle kwe-metabolic kanye nokuvimbela izimo zempilo ezihlobene namazinga kashukela egazini.
Iminikelo yayo ekulawuleni amazinga kashukela egazini isikhathi eside kanye nokunciphisa izinkinga ezihlobene nesifo sikashukela igcizelela kakhulu indima ebalulekile yefayibha ekudleni ekukhuthazeni nasekulondolozeni impilo nenhlalakahle iyonke.
Kusobala ukuthi ukulawulwa nokulawulwa kwamazinga kashukela egazini kuyizinto ezibalulekile endleleni yokuphila enempilo kanye nokuvimbela izifo, okuhlanganisa i-fiber yokudla njenge itshe eliyisisekelo lempilo ye-metabolic kanye ne-cardiovascular, njengoba kuqokonyiswe yiminikelo ebalulekile yezifundo ezahlukahlukene ezingeni lomhlaba wonke.
Kuyasiza ukulawula isisindo
Ukugcina isisindo esinempilo nesiqhubekayo kuyisici esiyisisekelo senhlalakahle iyonke, futhi indima ebalulekile ye-fiber ekudleni ekulawuleni isisindo iyaqinisekiswa. Ukudla ukudla okucebile nge-fiber, njengezithelo, imifino emisha, kanye nokusanhlamvu okuphelele, kunegalelo ekuzizweni kokwaneliseka nokugcwala, okugcina kusiza ekulawuleni isifiso sokudla nokulawula ukudla okuphelele kwama-calories.
Lokhu, kusiza abantu ukuthi bathole futhi balondoloze isisindo esinempilo futhi kusize ekuvimbeleni izinkinga zempilo ezihlobene nokukhuluphala ngokweqile noma ukukhuluphala ngokweqile.
Kuyadingeka ukugqamisa indima ye-fiber ekudleni ekukhuthazeni isisindo esinempilo, njengoba inikeza umuzwa wokwaneliseka kanye inama-calories ambalwa, okwenza kube yingxenye ewusizo newusizo yokulawula isisindo.
Ngokulawula nokulawula isifiso sokudla, ukukhuthaza imetabolism enempilo kanye ukunciphisa ingozi yokudla ngokweqile, I-fibre yokudla izibonakalisa ingumsizi obalulekile ekufuneni isisindo esilinganiselayo nesinempilo, okufaka isandla empilweni nasenhlalakahleni iyonke.
Ngaphezu kwalokho, ngokufaka ukudla okunhlobonhlobo okucebile nge-fiber ekudleni kwakho, ungathuthukisa ikhwalithi iyonke kanye nenani lokudla okunomsoco kokudla kwakho, okuzosiza ekugcineni isisindo esinempilo nokuvimbela izinkinga zempilo ezihlobene nokukhuluphala ngokweqile, njengoba kuqokonyiswa yiminikelo ebanzi yezemfundo kanye nokuzinikela kwayo ekukhuthazeni nasekulondolozeni impilo enhle.
Isekela Impilo Yenhliziyo
Umthelela wefayibha ekudleni empilweni yenhliziyo uyisici esibalulekile sendima ebalulekile yefayibha ekuvimbeleni nasekuphatheni izimo zenhliziyo nemithambo yegazi. Ukudla okucebile ngefayibha, njengokusanhlamvu okuphelele, izithelo nemifino, kusiza ukulawula amazinga e-cholesterol, ikakhulukazi ngokuwanciphisa. i-cholesterol ye-LDL eyingozi, ingozi enkulu yesifo senhliziyo.
Ngokubopha i-cholesterol nokuyisusa emzimbeni, i-fiber yokudla isiza ukugcina impilo yenhliziyo nemithambo yegazi isezingeni eliphezulu futhi inciphisa kakhulu ingozi yokuba nezimo zenhliziyo nemithambo yegazi.
Ngaphezu kwalokho, kufanelekile ukugqamisa ubudlelwano phakathi kokudla okune-fiber ephezulu kanye nokudla okunempilo. ingozi ephansi yokuthola umfutho wegazi ophakeme, noma umfutho wegazi ophakeme, isici esiyinhloko sesifo senhliziyo.
Ngokufaka isandla ekugcinweni kwamazinga anempilo omfutho wegazi, i-fibre yokudla idlala indima ebalulekile ekuvikeleni impilo yenhliziyo nokunciphisa ingozi yezinkinga ezihlobene nenhliziyo, okugqamisa umnikelo wayo obalulekile enhlalakahleni iyonke kanye nokuvimbela izifo.
Ukwamukela ukudla okune-fiber eningi, njengoba kukhuthazwa yibhulogi yethu yezempilo yokuvimbela, akugcini nje ngokufaka isandla ekugcineni isisindo esinempilo, kodwa futhi kudlala indima ebalulekile ekukhuthazeni nasekulondolozeni impilo yesimiso senhliziyo nemithambo yegazi, okwandisa ikhwalithi iyonke kanye nokuphila isikhathi eside.
Yehlisa umdlavuza wamathumbu amakhulu
Umdlavuza we-Colorectal uyinkinga enkulu yezempilo, futhi umphakathi wezokwelapha uqokomisa indima ebalulekile ye-fiber yokudla ekunciphiseni ingozi yalolu hlobo lomdlavuza oluvamile.
Ukudla inani elanele le-fiber yokudla, ikakhulukazi kusuka ku- imithombo yokudla evela ezitshalweni eziphilayo njengezithelo, imifino emisha, kanye nokusanhlamvu okuphelele, kuye kwahlotshaniswa njalo nokuncipha kwengozi yokuba nomdlavuza we-colon.
Ukuze kugcizelelwe ukubaluleka okubalulekile kokudla okune-fiber ephezulu, kugcizelelwa umthelela omangalisayo we-fiber yokudla. ekuvimbeleni umdlavuza, okugcizelela kakhulu indima yayo ejulile ekugcineni nasekukhuthazeni impilo nenhlalakahle yesikhathi eside.
I-fibre yokudla idlala indima ebalulekile ekunciphiseni ingozi yomdlavuza we-colonectal ngokukhuthaza ukunyakaza kwamathumbu njalo, kunciphisa isikhathi esithathayo ukuze amathumbu akhule. Amathumbu ahlala evezwa amakhemikhali ngengozi eqhubekayo yobuthi obubangela umdlavuza kanye nokukhuthaza ukugcinwa kwesimiso sokugaya ukudla esinempilo nesisebenza kahle.
Ngokukhuthaza indawo enempilo yamathumbu kanye nokwenza kube lula ukususwa kwemfucuza, i-fiber yokudla ivezwa njengento ebalulekile ekunciphiseni ingozi yokuba nomdlavuza we-colonectal, okugcizelela indima yayo ebalulekile ekuvimbeleni umdlavuza kanye nesici sokukhuthaza impilo iyonke.
Ukuhlaziywa okubanzi kwesayensi kuqinisa indima ebalulekile yefayibha yokudla ekunciphiseni ingozi yomdlavuza we-colonectal, okuqinisa isikhundla sayo njengesisekelo sendlela yokuphila eqaphela impilo neyokuvimbela izifo.
Ngokugqamisa umthelela omkhulu wokudla okune-fiber eningi ekunciphiseni ingozi yomdlavuza we-colon, Ibhulogi likaDkt. Jorge Delgado likaDokotela Ohlinzayo Ikhuthaza ukusetshenziswa kokudla okucebile nge-fiber njengesu elibalulekile ekuvimbeleni nasekulawuleni le nkinga yezempilo yomhlaba wonke esakazekile futhi ekhathazayo.
Kuthuthukisa impilo yamathumbu
Isisu esinempilo nesilinganiselayo sibalulekile enhlalakahleni iyonke; kugcizelelwa indima ebalulekile yefayibha yokudla encibilikayo nengancibiliki ekuthuthukiseni nasekulondolozeni impilo yamathumbu enhle kakhulu.
Ukusetshenziswa imicu, ikakhulukazi leyo engancibiliki ezitholakala kokusanhlamvu okuphelele, izithelo nemifino, zikhuthaza ukuhanjiswa kwamathumbu njalo nangokuphumelelayo, zinciphisa ingozi yokuqunjelwa futhi zisize ekugcineni uhlelo lokugaya ukudla olunempilo nolusebenza kahle.
Ngokwandisa umthamo wendle kanye nokwenza kube lula ukususwa kwemfucuza, i-fibre yokudla idlala indima ebalulekile ekuvimbeleni ukungakhululeki kokugaya ukudla kanye nokulondoloza impilo yonke yomgudu wokugaya ukudla, njengoba kuqokonyiswa yiminikelo yesayensi yomhlaba wonke.
Isiphetho
La I-fibre yokudla iyisakhi esimangalisayo esinikeza izinzuzo eziningi Ngempilo yakho. Uma ungatholi i-fiber eyanele ekudleni kwakho, manje sekuyisikhathi sokuqala. Indlela engcono kakhulu yokwandisa ukudla kwakho ukufaka lokhu kudla ekudleni kwakho kanye nasekudleni okulula.
Kunokudla okuningi okumnandi okune-fiber eningi, ngakho-ke awusoze waphoqeleka ukuba ulambe. Qiniseka ukuthi uhlola ezinye izikhala zethu zebhulogi ukuze uthole ulwazi olwengeziwe mayelana nendlela yokuthuthukisa ukudla kwakho nokuphila impilo enempilo.
Futhi ungakhohlwa ukwabelana ngalokhu okuthunyelwe ezinkundleni zokuxhumana nabangani bakho nomndeni wakho ukuze nabo bakwazi ukujabulela zonke izinzuzo ze-fiber yokudla. Uma unemibuzo, shiya amazwana ngezansi. Singathanda ukuzwa kuwe.
Ngiyabonga ngokufunda. Ngiyakwanga futhi sizobonana ngesikhathi esizayo!
UDkt. Jorge Delgado, Udokotela Ohlinzayo. Izinzuzo ze-Dietary Fiber.