Siyakwamukela, msebenzisi we-inthanethi, kubhulogi yakho enolwazi ngempilo yokugaya ukudla. Kulesi senzakalo, siya ngqo esihlokweni esingabalulekile kangako ngenxa yokuhlasela okukhulu kokumaketha kwama-guerrilla okuhlose ukudala ukungabi nalwazi ngale ndaba: indima yefayibha yokudla empilweni yokugaya ukudla.
Ukudla i-fiber eyanele kubalulekile ekugcineni impilo enhle yesisu kanye nenhlalakahle iyonke. Akusizi nje kuphela ukuvimbela ukuqunjelwa, kodwa futhi kungasiza ekulawuleni amazinga kashukela egazini kanye ne-cholesterol, kunciphise ingozi yesifo senhliziyo, futhi kufake isandla nasekunciphiseni isisindo.
Kulesi sihloko, sizohlola izinzuzo ze-fiber yokudla, sithole imithombo yayo, futhi sifunde ukuthi kungani kubalulekile ukuyiqaphela. "kubhalwe ngabantu, ngenxa yabantu" Indlela engayithuthukisa ngayo impilo yakho. Ngakho ake singene sithole amandla e-fiber yokudla!
Isetshenziselwani i-Dietary Fiber?
I-fibre yokudla ingenye yezinto wonke umuntu abonakala ekhuluma ngazo, kodwa iyini ngempela? Futhi, okubaluleke kakhulu, iyenzelani umzimba wakho? Kulesi sihloko sebhulogi, esiphethwe nguDkt. Jorge Delgado mathupha, sizophendula leyo mibuzo futhi sikunikeze ulwazi oluningi mayelana ne-fibre yokudla. Qhubeka ufunda ukuze wazi okuningi!
I-fibre, ingxenye ebalulekile yokudla okunempilo, idlala indima ebalulekile ekukhuthazeni impilo enhle yokugaya ukudla. Itholakala ikakhulukazi ekudleni okusekelwe ezitshalweni, njengezithelo, imifino, okusanhlamvu okuphelele, kanye nemifino.
Izinhlobo ezimbili eziyinhloko zefayibha yokudla ziyancibilika futhi azincibiliki, zombili zinezinzuzo ezahlukene emzimbeni.
- I-fiber encibilikayoLesi sithako, esincibilika emanzini, sisiza ekulawuleni inqubo yokugaya ukudla ngokwakha isithako esinoketshezi olunciphisa ukunyakaza kokudla ngendlela yokugaya ukudla. Lokhu, nakho, kukhuthaza umuzwa wokugcwala futhi kusiza ekulawuleni isifiso sokudla.
- Ngakolunye uhlangothi, ifayibha enganyibilikiokungancibiliki emanzini, kwengeza ubukhulu endle futhi kusiza ukuvimbela ukuqunjelwa ngokukhuthaza ukuhamba kwamathumbu.
Uma kukhulunywa ngempilo yokugaya ukudla iyonke, ukudla okune-fiber ephezulu kuye kwahlotshaniswa nengozi ephansi yokuthola izinkinga ezahlukene zokugaya ukudla, okuhlanganisa i-diverticulitis, ama-hemorrhoids, kanye [nesisho esilandelayo sibonakala singahlobene futhi mhlawumbe sivela emthonjeni ohlukile:] i-enfermedad ne-reflujo gastroesofágico (I-GERD).
Ngaphezu kwalokho, ukudla i-fiber eyanele kuye kwahlotshaniswa nengozi ephansi yokuthola izinhlobo ezithile zomdlavuza, ikakhulukazi umdlavuza we-colorectal, ohlotshaniswa nokudla okune-fiber ephansi kanye nendlela yokuphila yokuhlala phansi.
Ngokufaka ukudla okunhlobonhlobo okucebile nge-fiber ekudleni kwakho kwansuku zonke, ungakhuthaza ukusebenza kahle kwesistimu yonke yokugaya ukudla futhi unikele enhlalakahleni yokugaya ukudla isikhathi eside.
Lawula ushukela wegazi
Ngaphezu kwezinzuzo zayo empilweni yokugaya ukudla, i-fibre, ikakhulukazi i-fibre encibilikayo, ingadlala indima ebalulekile ekulawuleni amazinga kashukela egazini. Ukudla okucebile nge-fibre encibilikayo kwaziwa ukuthi kunciphisa ukumuncwa kwe-glucose, okusiza ekulawuleni amazinga kashukela egazini.
Lokhu kungaba ikakhulukazi kuwusizo kubantu abanesifo sikashukela noma labo abasengozini yokuba nayo. Ngokukhuthaza amazinga kashukela egazini azinzile, ukudla okucebile nge-fibre encibilikayo kungasiza empilweni engcono ye-metabolic futhi kunciphise ingozi yokuba nesifo senhliziyo.
Kubantu abanomlando wezinkinga zokulawula ushukela egazini, ukufaka i-fiber eningi ekudleni kwabo kungaba yithuluzi elinamandla lokuzinzisa amazinga kashukela egazini nokunciphisa ingozi yokubhekana nokwenyuka koshukela egazini.
Ngaphezu kwalokho, ikhono le-fibre encibilikayo lokufaka isandla ekuzizweni ugcwele nokwaneliseka lingasiza nasekulawuleni isisindo, linciphise kakhulu ingozi yokuba nezimo zempilo ezihlobene.
Ukwamukela ukudla okunomsoco, okune-fiber ephezulu, ngaphansi kokuqondisa kochwepheshe bezempilo, kungaba yinto ebalulekile ukukhuthaza impilo ye-metabolic yesikhathi eside futhi kuncishiswe ingozi yezifo ezingamahlalakhona, njengomdlavuza wesisu.
Lawula i-cholesterol
Uma kukhulunywa ngempilo yenhliziyo nemithambo yegazi, indima yefayibha ekudleni ekulawuleni amazinga e-cholesterol ayikwazi ukunakwa. Ifayibha encibilikayo, ikakhulukazi, inekhono eliyingqayizivele lokwehlisa amazinga e-cholesterol. ama-lipoprotein aphansi (LDL-C), eyaziwa kakhulu ngokuthi "i-cholesterol embi".
Lokhu kwenza lokhu ngokubopha ama-molecule e-cholesterol emathunjini futhi kube lula ukukhipha kwawo emzimbeni, ngaleyo ndlela kuvimbele ukumuncwa kwawo egazini. Lokhu, kunganciphisa ingozi yokuthola izifo ezihlobene nenhliziyo, njengomfutho wegazi ophakeme (umbulali othule), ukuhlaselwa yinhliziyo, kanye nohlangothi.
Ngokufaka ukudla okunhlobonhlobo okucebile nge-fiber ekudleni kwakho, njenge-oats, ibhali, ubhontshisi, udali, izithelo, nemifino, ungasiza ngenkuthalo ekugcineni amazinga e-cholesterol anempilo kanye nokunciphisa ingozi yokuthola izifo zenhliziyo.
Kufanele kuqashelwe ukuthi ukuhlanganiswa kokudla okunamafutha agcwele kanye nama-trans amaningi kanye nokudla i-fiber encibilikayo kungaba nomthelela omuhle ekusekeleni impilo yenhliziyo nokuvimbela ukuqala kwezinkinga ezihlobene.
La ukwenza izinqumo zokudla okunolwazi Futhi ukubeka phambili ukudla okucebile nge-fiber kungaba yindlela ephumelelayo yokuvikela inhlalakahle yakho yenhliziyo nokunciphisa ingozi yezimo ezibucayi.
Ukuvimbela ukuqunjelwa
Indima yefayibha ekudleni ekukhuthazeni ukuhamba kwamathumbu njalo nokuvimbela ukuqunjelwa ibhalwe kahle. Ifayibha engancibiliki, ikakhulukazi, yengeza ubukhulu endle futhi yenza kube lula ukudlula kwayo emathunjini, ngaleyo ndlela ivimbele ukuqunjelwa.
Ngokuheha nokumunca amanzi kanye nokuthambisa indle, i-fiber enganyibiliki isiza ukugcina impilo yamathumbu iyonke kanye ikhuthaza ukusebenza kahle kwesistimu yokugaya ukudlaLokhu, kunganciphisa ingozi yokuthola izifo ezingathi sína kakhulu, njenge-hemorrhoids, i-diverticulitis, kanye nomdlavuza we-colorectal.
Abantu abanenkinga yokuya endlini yangasese njalo bangazuza ngokwandisa ukudla kwabo i-fiber enganyibiliki ngokudla ukudla okufana nokusanhlamvu okuphelele, ukolweni branamantongomane nembewu, kanye nezinhlobonhlobo zezithelo nemifino.
Ngaphezu kwalokho, ukuhlanganisa i-fibre encibilikayo nengancibiliki ekudleni kungathuthukisa kakhulu ukusebenza kwamathumbu futhi kukhuthaze impilo yesisu iyonke. Ngalezi zinguquko zokudla, abantu bangakwazi thatha izinyathelo zokuqapha ukuvimbela nokulawula ukuqunjelwa, ekugcineni okunegalelo ekuthuthukiseni ikhwalithi yempilo yakho kanye nenhlalakahle yakho yokugaya ukudla isikhathi eside.
Izifo zenhliziyo
Ngaphezu kwezinzuzo eziqondile zokulawula i-cholesterol, ukudla okune-fiber eningi kungasiza ekunciphiseni ingozi yokuthola izifo eziningi zenhliziyo.
Imiphumela ehlangene yokuthuthukiswa kwamazinga e-cholesterol, ukulawulwa okungcono koshukela egazini, kanye nokulawula isisindo kusebenza ndawonye ukuthuthukisa impilo yenhliziyo iyonke kanye nokunciphisa ingozi yezimo ezifana ne-arteriosclerosis, isifo senhliziyo, kanye nesifo sohlangothi.
Ngokwenza i-fibre ibe yinto ebalulekile ekudleni kwakho futhi uhlose ukudla okunconywayo nsuku zonke, ungaqinisa uhlelo lwakho lwenhliziyo futhi ubeke phambili impilo yenhliziyo yesikhathi eside.
Izifundo eziningi kanye namaphepha ocwaningo lwezokwelapha abonise njalo ubudlelwano obuqinile obuphambene phakathi kokudla i-fiber kanye nengozi yokuthola isifo senhliziyo.
Abantu abalandela ukudla okunempilo, okune-fiber ephezulu banamazinga aphezulu okuvikelwa ezifweni zenhliziyo, ngenxa yezinzuzo eziningi ze-fiber ekudleni ezicini eziyingozi zenhliziyo nemithambo yegazi.
Ngokuqonda umthelela omkhulu we-fiber empilweni yenhliziyo, abantu bangenza izinqumo ezinolwazi zokufaka ukudla okune-fiber eningi nokwahlukahlukene ekudleni kwabo, ekugcineni kusize ekunciphiseni ingozi yokuthola izifo zenhliziyo ezingathi sína nezisongela impilo.
Ukwehla kwesisindo
Ngaphezu komthelela wayo empilweni yokugaya ukudla kanye nenhliziyo, i-fiber yokudla nayo idlala indima ebalulekile. indima ephawulekayo ekulawuleni isisindo kanye nokukhuthazwa kwesisindo somzimba esinempilo.
Umphumela wokwanelisa wokudla okune-fiber eningi, kanye nekhono lakho lokulawula isifiso sokudla nokulawula ukudla, kungasiza ekunciphiseni isisindo nasekugcinweni kwesisindo esinempilo.
I-fibre encibilikayo, ikakhulukazi, yakha into efana nejeli endleleni yokugaya ukudla, okuyinto Kunciphisa ukugaya ukudla futhi kwandise umuzwa wokugcwala.ngaleyo ndlela kunciphisa amathuba okudla ngokweqile nokudla amakhalori amaningi ngokweqile.
Ngokufaka ukudla okunhlobonhlobo okucebile nge-fiber ekudleni kwakho kanye nasekudleni okulula, ungaphatha isisindo sakho ngempumelelo futhi usebenzele ukufeza imigomo yakho ehlobene nesisindo.
Izithelo, imifino, okusanhlamvu okuphelele kanye nemifino, konke okucebile ngokwemvelo nge-fiber, kungaba yisisekelo sokudla okulinganiselayo nokwanelisayo okukhuthaza isisindo esinempilo.
Ngaphezu kwalokho, isenzo sokudla ukudla okune-fiber eningi sivame ukuhilela ukuhlafuna ngokucophelela nangokucophelela, okusiza ekuzizweni unelisekile futhi unelisekile.
Ngokubeka phambili i-fiber ekudleni kwakho, ungathatha izinyathelo ezinkulu zokufinyelela nokugcina isisindo somzimba esinempilo, kuyilapho uvuna nezinye izinzuzo eziningi zezempilo ezihlobene nenhlalakahle iyonke kanye namandla esikhathi eside.
Umthamo wendle kanye nokuthamba
Umthelela wefayibha yokudla kumthamo wendle kanye nokungaguquguquki kuyisici esibalulekile sendima yayo ekukhuthazeni impilo enhle yokugaya ukudla. Kokubili ifayibha encibilikayo nengancibilikiyo isebenza ndawonye ukuqinisekisa ukuthi indle inokuqina okuhle futhi kulula ukuyidlula, kunciphisa ingozi yokuqunjelwa futhi kukhuthaze ukunyakaza kwamathumbu okuvamile nokwanelisayo.
I-fiber engancibiliki, ikakhulukazi, yengeza ubukhulu endle, kuyilapho i-fiber encibilikayo isiza ukugcina amanzi nokugcina ubumnene nokuthungwa okubushelelezi kwendle, ekugcineni okunegalelo empilweni yamathumbu iyonke kanye nokusebenza kahle kokugaya ukudla.
Uma uqaphela ukudla kwakho i-fiber futhi ufaka ukudla okunhlobonhlobo okucebile nge-fiber ekudleni kwakho, ungakhuthaza ngenkuthalo impilo kanye nenhlalakahle yesistimu yakho yokugaya ukudla.
Ukudala ibhalansi phakathi kwemithombo yefayibha encibilikayo nengancibiliki, kanye nokuqinisekisa ukuthi amanzi anele, kungathuthukisa kakhulu umthelela omuhle wefayibha kumthamo wendle kanye nokungaguquguquki.
Ukwamukela ukudla okune-fiber eningi, okuhambisana nokuzibophezela empilweni yokugaya yonke, kungaba yinto ebalulekile ekuvimbeleni nasekuphatheni izifo ezivamile zokugaya ukudla, kuyilapho futhi kukhulisa isisekelo esiqinile sempilo yokugaya ukudla yesikhathi eside kanye nenhlalakahle.
Umsebenzi wamathumbu
Ekugcineni, imiphumela eqongelelekayo ye-fiber yokudla empilweni yokugaya ukudla, okuhlanganisa umthelela wayo ekuqineni kwesihlaloUkulawulwa kwesifiso sokudla kanye nomsebenzi wokugaya ukudla kugqamisa indima yayo eyisisekelo ekusekeleni impilo yamathumbu enhle kakhulu.
Ngokwenza izinqumo eziqondile zokubeka phambili ukusetshenziswa kokudla okucebile nge-fiber, abantu bangafaka isandla ngenkuthalo empilweni nasekuqineni kwesimiso sabo sonke sokugaya ukudla, ngaleyo ndlela banciphise ingozi yokuthola izifo ezahlukahlukene zesisu nokukhuthaza ukusebenza kwamathumbu okunethezekile, okusebenzayo, nokujwayelekile.
Ngaphezu kwalokho, izinzuzo eziningi zefayibha yokudla zidlulela ngale kwendawo yokuphila kahle kokugaya ukudla, okuhlanganisa izici ezibanzi ze-metabolic, inhliziyo, kanye nempilo yonke yomzimba.
Ngakho-ke, ngokwamukela ukudla okucebile ngezithelo, imifino, okusanhlamvu okuphelele, kanye nemifino, abantu bangaqinisa imizimba yabo ngezakhamzimba ezibalulekile kanye nezinto ezivikelayo ezisekela impilo ephelele kanye namandla.
Ngokwenza ukukhetha ukudla okunolwazi nokwamukela izinzuzo ezahlukene zezempilo ze-fiber yokudla, abantu bangatshala imali ngenkuthalo enhlalakahleni yabo yesikhathi eside kanye nekhwalithi yokuphila, ngenkathi bezinika amandla okuvimbela ukuqala kwezifo ezahlukahlukene ezingamahlalakhona.
Ngokuzibophezela ekudleni i-fiber njalo futhi okwanele, abantu bangakha ikusasa elibonakala ngempilo yamathumbu eqinile, ukuqina kwe-metabolic, kanye nomzimba ophilayo nowondlekile.
Imithombo: izithelo, imifino, okusanhlamvu okuphelele, ubhontshisi
Uma kukhulunywa ngokushintshashintsha ukudla kwakho kwe-fiber nokuthola izinzuzo eziningi zalesi sakhi esibalulekile, kubalulekile ukuhlola izinhlobo eziningi zemithombo yokudla ecebile nge-fiber.
Izithelo, njengezithelo, amapheya, nama-apula, zinikeza inani elikhulu le-fiber encibilikayo nengancibiliki, okuhambisana nenhlalakahle yokugaya ukudla kanye nezinzuzo ze-metabolism ze-fiber yokudla.
Ngokufanayo, imifino efana nezaqathi, i-broccoli, namahlumela aseBrussels, kanye nezinhlobonhlobo zemifino eluhlaza enamaqabunga, ingandisa okuqukethwe yi-fiber ekudleni kwakho, kanti futhi Zinikeza inqwaba yamavithamini, amaminerali, kanye nama-antioxidants. kubalulekile ezikhuthaza impilo kanye nenhlalakahle jikelele.
Okusanhlamvu okuphelele, njenge-oats, i-quinoa, ukolweni ophelele kanye nelayisi elinsundu, kanye nezinhlobonhlobo zemifino (ubhontshisi, udali, ubhontshisi), kuyisisekelo sokudla okune-fiber ephezulu, njengoba kunikeza inhlanganisela enamandla ye-fiber encibilikayo nengancibiliki, kanye nenqwaba yezinye izakhamzimba ezibalulekile.
Ngokufaka le mithombo yokudla ehlukahlukene futhi eguquguqukayo ekudleni kwakho kwansuku zonke kanye nasekudleni okulula, ungahlakulela ukudla okucebile nge-fiber yokudla, ngenkathi ujabulela izinhlobo eziningi zokunambitheka, ukuthungwa, kanye nokuhlangenwe nakho kokupheka.
Ukwenza izinqumo ezihlakaniphile nezinolwazi zokubeka phambili ukudla okucebile nge-fiber okuvela emithonjeni eyahlukahlukene kungaba isenzo sokuguqula ukuzinakekela; kungcono ukusho "Wokuzithanda", okukunika amandla okwamukela ikusasa elichazwa impilo enhle, ubungqabavu, kanye nenhlalakahle.
Isiphetho
Sekuvele endaweni yokuphela kwezinto ezibalulekile, I-fibre yokudla inikeza izinzuzo ezahlukene zezempilo, okuhlanganisa ukusebenza kahle kokugaya ukudla, ukulawulwa kwe-glucose egazini kanye ne-cholesterol, kanye nokunciphisa ingozi yezifo ezithile, njengezifo zenhliziyo.
Ingatholakala ekudleni okuhlukahlukene okusekelwe ezitshalweni, njengezithelo, imifino, okusanhlamvu okuphelele, kanye nemifino. Ukufaka i-fiber ekudleni kwethu kungaholela ekuthuthukisweni okukhulu empilweni iyonke.
Kulungile, manje sekuyisikhathi sokwabelana ngezinzuzo zolwazi lokuvimbela ngokusebenzisa izinkundla zokuxhumana bese ulusabalalisa kwabanye, futhi ngesikhathi esifanayo, ngiyabonga ngokuphawula okushiyile kubhulogi yethu. Kuze kube yisikhathi esilandelayo, siyaqhubeka nokusebenza ngenxa yesifiso sokuvimbela!
UDkt. Jorge Delgado, Udokotela Ohlinzayo. Isetshenziselwani I-Dietary Fiber?