Sanibonani ngemfudumalo, msebenzisi we-inthanethi ohlonishwayo, futhi wamukelekile kule ngosi ekhethekile kakhulu yokuhlinzwa kokugaya ukudla nokuvimbela. Ukuhlaziya imisebenzi yefayibha yokudla Kubalulekile ukuqonda ukuthi umzimba ugcina kanjani ibhalansi yawo yangaphakathi naphezu kwezinselele zokudla kwanamuhla.
Njengodokotela abahlinzayo, siyazi ukuthi i-fiber eyenza kahle imisebenzi yayo yemishini neye-biochemical inciphisa kakhulu ingcindezi odongeni lwesisu kanye nezakhiwo zamathumbu amakhulu.
Ngaphambi kokuhlola ukuthi lesi sitshalo silawula kanjani impendulo yakho ye-glycemic futhi siqinise i-microbiota yakho, noma ukuthi inqubo yethu yokuhlinzwa esezingeni eliphezulu ihlanganisa kanjani lezi zinqubo ngenhlalakahle yakho, ngiyakumema ukuthi ukhulule ukucindezeleka ezandleni zakho futhi uphefumule ngokuthula; isayensi iyithuluzi lakho lokuvimbela elingcono kakhulu.
Ngaphansi kwesiqondiso sezemfundo sikaDkt. Jorge Delgado, sizohlola i-physiology yalesi sihlangu semvelo. Thola lapha imisebenzi ebalulekile ye-fiber yokudla empilweni yakho.
I-fibre iyisici esibalulekile sokudla okunempilo futhi idlala indima ebalulekile ekulawuleni ukuhamba kwamathumbu, ukugcina impilo yamathumbu, kanye nokuvimbela izifo ezahlukahlukene.
Imibuzo evamile
Uyini umsebenzi oyinhloko we-fiber emathunjini?
Umsebenzi wayo wokusebenza waziwa kakhulu: yandisa umthamo wendle futhi isheshise ukuhamba kwamathumbu. Lokhu kuvimbela ukuqunjelwa okubolayo futhi kunciphisa ukucindezeleka ngesikhathi sokuhamba kwamathumbu, okubaluleke kakhulu ohlelweni lokuhlinzwa olusezingeni eliphezulu lokuvimbela ama-hernia nama-hemorrhoids.
I-fiber ithinta kanjani ukusebenza kwe-metabolic?
I-fibre encibilikayo isiza ekunciphiseni ukumuncwa kwama-carbohydrate namafutha. Ngokwakha ijeli emathunjini, ilawula ukwanda kwe-glucose kanye ne-insulin, okubalulekile ekulawuleni isisindo kanye nempilo yenhliziyo.
Uyini umsebenzi wokubilisa?
Lona umsebenzi "we-prebiotic". I-fibre isebenza njengokudla kwamagciwane azuzisayo emathunjini. Le nqubo ikhiqiza ama-fatty acid amafushane (njenge-butyrate) ondla amaseli emathunjini futhi anciphise ukuvuvukala komzimba.
I-fiber isiza kanjani ukusebenza komzimba?
Cishe u-70% wesimiso somzimba sokuzivikela uhlala emathunjini. Ngokulondoloza i-microbiota yamathumbu enempilo kanye nomgoqo wamathumbu ophelele, i-fiber isiza ekulawuleni ukuzivikela kwemvelo komzimba ezifweni ezibangelwa amagciwane.
Kulesi sihloko sezempilo yokuvimbela, sizohlola izinzuzo ze-fiber, "kubhalwe ngabantu, ngenxa yabantu", nokuthi lokhu kunegalelo kanjani enhlalakahleni iyonke.
Kungumqondo omuhle ukuphuza inkomishi yetiye eliluhlaza, i-antioxidant equkethe i-amino acid L-theanine, i-neurostimulant yemvelo enhle kakhulu ekhuthaza ukugxilisa ingqondo okukhulu kanye nokugcinwa kolwazi ukuze umuntu athuthuke.
Le ndlela entsha ikhuthaza isimo sengqondo sokuthatha isinyathelo futhi ivuse intshisekelo ekuthatheni ubunikazi balokho esikudlayo. Lokhu kuyisihluthulelo sokugcina imithombo yamandla ebalulekile yamangqamuzana abantu ngokudla okulula, kwemvelo, hhayi ngemikhiqizo ethengiswa yimithombo yezindaba. Ukumaketha kwama-guerrilla kokudla okucutshungulwe ngofuzo.
Ngaphandle kokuchitha isikhathi, ake siqonde ngqo kulokhu kufunda okusha nokulula kwansuku zonke!
Imisebenzi yefayibha yokudla
La I-fibre yokudla iyingxenye ebalulekile yanoma yikuphi ukudla okunempilo (1) nokuqonda imisebenzi yayo kungakusiza ukuthi wenze izinqumo ezingcono mayelana nokudla kwakho. Kutholakala ekudleni okusekelwe ezitshalweni njengamantongomane, okusanhlamvu okuphelele, izithelo nemifino.
Idlala indima ebalulekile ekugayweni kokudla, njengoba isiza ekumunceni amanzi emathunjini futhi ikhuthaza ukuhamba kwamathumbu njalo.
Ukungadli i-fiber eyanele ekudleni kungaholela ezinkingeni ezifana nokuqunjelwa, ukuqunjelwa, igesi, ubuhlungu besisu, isifo sohudo, noma ezinye izinkinga zesisu.
Ukudla inani elanele le-fiber yokudla nsuku zonke kunganciphisa nengozi yezinkinga ezinkulu zempilo, njengokwakheka kwe-diverticula kanye nokuvuvukala nokutheleleka kwayo, i-diverticulitis, noma i-irritable bowel syndrome (IBS).
Iningi labantu abadala kufanele lidle phakathi Amagremu angu-25 kwabesifazane kanye namagremu angu-38 kwabesilisa ukudla okune-fiber ngosuku ukuze kutholakale impilo engcono yamathumbu.
Ukwenza izinguquko ezincane endleleni yakho yansuku zonke nokufaka ukudla okune-fiber ephezulu ekudleni kwakho kungenza umehluko enhlalakahleni yakho iyonke.
I-fibre iyisici esibalulekile sezitshalo, nakuba zingenakugaywa ngumzimba womuntu, kodwa zenza imisebenzi eminingi ewusizo empilweni. Ihlukaniswe ngezinhlobo ezincibilikayo nezingenakuncibilika, ngayinye inezakhiwo ezithile nemiphumela emzimbeni.
Ukudla njalo i-fiber yokudla, etholakala ezithelweni, emifinweni, kanye nokusanhlamvu okuphelele, kungasiza ekwehliseni amazinga e-cholesterol, kulawule ushukela egazini, futhi kulawule isisindo. vimbela ukuqunjelwa okubolayoAke sihlole ngokuningiliziwe imisebenzi ebalulekile ye-fiber yokudla.
????KUBALULEKILE: Lokhu okuqukethwe kungokwezinjongo zolwazi kuphela. Ukuze uthole iseluleko sezokwelapha noma ukuxilongwa, xhumana nochwepheshe wezempilo endaweni yakini.
Izinzuzo ze-fiber yokudla
Njengochwepheshe kwezempilo yokuvimbela kanye nokudla okunempilo, ngizinikele kakhulu ekuchazeni ukubaluleka okubalulekile kwefayibha yokudla kanye nezinzuzo zayo eziningi emzimbeni womuntu. I-fibre yokudla, i-carbohydrate evela ezitshalweni, iyisakhi esingaqondakali kahle kodwa esibalulekile se- ukudla okukhuthaza impilo.
Yaziwa ngezakhiwo zayo ezingagayeki kahle kanye nendima yayo eyinkimbinkimbi ekugcineni impilo yokugaya ukudla isezingeni eliphezulu, kanye nendima yayo umthelela omkhulu enhlalakahleni iyonke kanye nokuvimbela izifo ezahlukahlukene ezingamahlalakhona, okwenza kube yingxenye ebalulekile yokudla okulinganiselayo nokunomsoco.
Enye yezinzuzo ezibalulekile ze-fiber yokudla ukuhlukaniswa kwayo okubili ngezinhlobo ezincibilikayo nezingenakuncibilika, ngayinye inezimfanelo ezihlukile ezihumusha zibe izinzuzo ezahlukene zezempilo.
- Ikakhulu uhlobo oluncibilikayo Inekhono elimangalisayo lokuncibilika emanzini futhi yakha into efana ne-gelatinous elawula ngempumelelo izinga lokukhishwa kwesisu kanye nokumuncwa kwezakhamzimba.
- Ngakolunye uhlangothi, umlingani wayo, okungancibiliki, Ayincibiliki emanzini, okwandisa umthamo wendle futhi kukhuthaze ukuhamba kwamathumbu njalo nangoketshezi.
Zombili izinhlobo ze-fiber yokudla zibalulekile ekuqiniseni imisebenzi yomzimba, okugqamisa indima yazo ebalulekile ekudleni nasekukhuthazeni impilo.
Ukudla ukudla okunomsoco ocebile nge-fiber kunikeza izinzuzo eziningi zezempilo. Kusukela ekukhuthazeni umuzwa wokusutha nokusiza ukulawula isisindo kuya kusiza empilweni ye-colorectal futhi kulawula amazinga kashukela egazini, izinzuzo zokusetshenziswa kwefayibha zibanzi kakhulu.
Ngaphezu kwalokho, ukuvutshelwa kwefayibha yokudla emathunjini amakhulu kuholela kuma-fatty acid amafushane, anconywe ngekhono lawo lokuthuthukisa impilo yamathumbu nokunciphisa ingozi yezifo zokuvuvukala.
Empeleni, i-fibre yokudla isebenza njengesisekelo sokugcina impilo iyonke nokunciphisa ingozi yesifo, ikakhulukazi maqondana nezimo ezifana nesifo sikashukela sohlobo 2, izifo zenhliziyo, kanye nezinhlobo ezithile zomdlavuza wokugaya ukudla.
Uma kucatshangelwa ukudla okunconywayo, kukhuthazwa ukusetshenziswa kwansuku zonke kwamagremu angu-25 kuya kwangu-38 e-fiber yokudla, okufanela izidingo zomuntu ngamunye kanye nezici ezifana nobudala, ubulili kanye nezinga lomsebenzi womzimba.
Lokhu kungafezwa ngokufaka izinhlobo ezahlukene zemibala kanye nokunambitheka ekudleni. ukudla okuphezulu kwefayibhanjengezithelo, imifino, okusanhlamvu okuphelele kanye nemifino.
Ngakho-ke, kubalulekile ukugcizelela ukubaluleka kokwengeza ukudla okune-fiber ngenani elanele loketshezi ukuze kulondolozwe umswakama ofanele, okuyisici esibalulekile ekwandiseni izinzuzo ze-fiber ekudleni kanye nokugwema ukungakhululeki okungenzeka kokugaya ukudla okungase kuvele ngenxa yokwanda okungazelelwe nokukhulu kokusetshenziswa kwe-fiber.
Izimiso zokuzivocavoca kanye nomthelela wazo omkhulu empilweni
Ngolwazi lwami kanye nomkhuba wami siqu kwezempilo yokuvimbela, Ngikhuthaza ukubaluleka komkhuba ojwayelekile njengesisekelo sempilo nenhlalakahle yesikhathi eside.
Izimiso zokuzivocavoca zisekusebenzelaneni okuvumelanayo kwezingxenye ezahlukahlukene, okuhlanganisa ukuvama, ukuqina, kanye nobude besikhathi, okufaka isandla ekuthuthukisweni kohlelo lomzimba oluqinile nolusebenzayo.
Lezi zimiso eziyisisekelo zibalulekile ekuqondiseni abantu ekusunguleni nasekulondolozeni indlela yokuphila esebenzayo evuna izinzuzo eziningi empilweni yomzimba neyengqondo, ngaleyo ndlela kugcizelelwa indima ebalulekile yokuzivocavoca endleleni ephelele nephelele yokukhuthaza impilo.
Yenza izinhlobo eziningi zokuzivocavoca kanye nemisebenzi yomzimba, njengokuhamba ngokushesha, ukugijima, ukubhukuda, ukugibela ibhayisikili, noma landela uhlelo lokufaneleka komzimba (2), Kubalulekile ekugcineni impilo enhle yomzimba nokugcina impilo enhle.
Kusuka ukuzivocavoca kwe-aerobicokuyizinto ezibalulekile ekuqiniseni impilo yenhliziyo nokukhulisa amandla amaphaphu, ekuqeqeshweni kwamandla, okudlala indima ebalulekile ekwandiseni amandla emisipha nokukhuthazela, okuhlanganisa izivivinyo zokuguquguquka, okuyizinto ezibalulekile ekugcineni nasekuthuthukiseni ububanzi bokunyakaza, indlela enezici eziningi yokufaneleka komzimba ibalulekile.
Ngokuhlanganisa lezi zinhlobo ezahlukene zokuzivocavoca enkambisweni evamile, abantu bangazuza ngokugcwele izinzuzo zempilo yomzimba neyengqondo, ngaleyo ndlela bakha isisekelo senhlalakahle yesikhathi eside kanye namandla.
Ukukhetha imishini efanele ukuze uthole isipiliyoni esihle kakhulu sokuzivocavoca
Njengommeli oqinile wendima eyisisekelo edlalwe yi izingubo zemidlalo ezifanele Ekuthuthukiseni ukuphepha, induduzo, kanye nokusebenza kahle kwemisebenzi yomzimba, ngigcizelela ukubaluleka okukhulu kokukhetha imishini efanele, ngigxile kakhulu ezicathulweni.
Ukukhetha izicathulo zemidlalo ezifanela uhlobo lonyawo lomuntu ngamunye kanye nendlela yokuzivocavoca kubalulekile ukunciphisa ingozi yokungakhululeki kanye nokulimala ezinyaweni, kanti futhi inikeza ukwesekwa okudingekayo kanye nokunakekelwa ukwenza kube lula ukuzivocavoca umzimba ngendlela engenamthungo.
Ngaphezu kwalokho, izicathulo ezifanele zidlala indima ebalulekile ekuthuthukiseni ukusebenza kanye nenduduzo ngesikhathi semisebenzi yomzimba, okugcizelela ukubaluleka kwazo emkhakheni wokuzivocavoca kanye nokuqina komzimba.
Izinzuzo zezempilo zemishini yokuzivocavoca
Umphumela wemishini yokuzivocavoca ekhethwe kahle, ikakhulukazi izicathulo, udlulela ngale kwenduduzo yomzimba futhi unomthelela omkhulu ekuvimbeleni ukulimala kanye nokusebenza okuthuthukisiwe emisebenzini eminingi yomzimba.
Izicathulo ezifanele zisebenza njengesivikelo ngokumelene ukulimala kwemisipha okubangelwa ukuvivinya umzimba kanye nokungakhululeki ngemva kokujima, okuvumela abantu ukuthi bahlanganyele emisebenzini yomzimba ngengozi encane futhi kalula.
Ngaphezu kwalokho, imishini efanele, ebonakala ngokulingana okuphelele kanye nokusekelwa okuhle, isebenza njengesikhuthazo sokukhuthaza isipiliyoni sokuzivocavoca esihle nesanelisayo, ngaleyo ndlela ikhuthaza ukuzibophezela okuqhubekayo nokuqhubekayo endleleni yokuphila esebenzayo nenempilo.
Izinhlobo ze-carbon dioxide kanye nokuba khona kwayo ezindaweni ezahlukene
El isikhutha, ingxenye ekhona yonke indawo futhi ebalulekile yomkhathi woMhlaba, izibonakalisa ezinhlakeni ezahlukene, ngayinye edlala indima ebalulekile nenezici eziningi.
Kusukela ekubeni khona kwayo kwangaphakathi ezinqubweni zemvelo ukuphefumula kanye ne-photosynthesis Kusukela kumthelela wayo oyinhloko ekushintsheni kwesimo sezulu kanye nokusetshenziswa kwezimboni, i-carbon dioxide iyinto ebalulekile enemiphumela ejulile nebanzi.
Ukuqonda ukubonakaliswa okuhlukahlukene kanye nemiphumela ye-carbon dioxide kubalulekile ekuqondeni ukusebenzisana okuyinkimbinkimbi phakathi kwemisebenzi yabantu, imvelo, kanye nempilo yomhlaba wonke, ngaleyo ndlela kuthuthukiswe umbono ophelele nowokuhlukahluka ngalesi sakhi esiyisisekelo kodwa esitholakala yonke indawo.
Isibonelo sokusabalala kwe-carbon dioxide yindima yayo ekuphefumuleni komuntu, lapho ikhiqizwa khona njengomkhiqizo ophuma kumetabolism yamaseli bese ikhishwa emzimbeni ngesikhathi senqubo yokuphefumula.
Lo mjikelezo wemvelo, obonakala nge- ukuhogela umoya-mpilo kanye nokukhipha umoya we-carbon dioxideKuwuphawu lokulinganisela okubucayi nokuyinkimbinkimbi okusekela ukusebenza komzimba kanye namandla.
Ngaphezu kwalokho, emkhakheni wezemvelo, i-carbon dioxide idlala indima ebalulekile njengoba igesi yokushisaukubamba iqhaza ekulawulweni kwezinga lokushisa loMhlaba kanye nokuguquguquka kwesimo sezulu kanye nokufudumala komhlaba.
Ukusebenzisana kwayo namanye amagesi okushisa kanye nomthelela wayo olandelanayo emvelweni kugcizelela imiphumela ehlukahlukene nebanzi yale nhlanganisela, edinga indlela ephelele neqhubekayo yokuphathwa kwayo.
Izibonelo ze-carbon dioxide empilweni yansuku zonke
Ukuba khona kwe-carbon dioxide eningi empilweni yansuku zonke kubonakala ezindaweni eziningi, ngayinye ekhombisa izici zayo ezihlukahlukene nezinezici eziningi.
Njengoba yavela njengengxenye ebalulekile enkambisweni ye-photosynthesis, lapho imuncwa khona yizitshalo, okwenza kube lula ukukhiqizwa komoya-mpilo kanye nokugcinwa kwezinqubo zokuphila ezibalulekile, kuze kube yilapho isakazeka khona eziphuzweni ezine-carbonatedLapho iveza khona ukukhanya kanye nokuhlangenwe nakho okuhlukile kwemizwa, i-carbon dioxide ingena empilweni yansuku zonke ngezindlela zemvelo kanye nezezimboni.
Ngaphandle kwalokho, eyakhe indima eyisisekelo emkhakheni wokushisalapho kubonakala khona njengomphumela wokushisa amafutha emvelo, kugcizelela ukusebenzisana okuyinkimbinkimbi phakathi kwemisebenzi yabantu, izinqubo zemvelo ezihlonishwayo, kanye nokubaluleka kokuphila okusimeme nokuvumelana nendawo esikuyo.
Ukuhlaziywa kwenani
I-physiology yesiguli:
Inzuzo eyinhloko isekuhumusheni amagama obuchwepheshe abe yizinzuzo ezibonakalayo. UDkt. Delgado wengeza inzuzo ngokuchaza ukuthi i-fiber ayigcini nje "ngokusiza ngokunyakaza kwamathumbu," kodwa futhi iyisidakamizwa semvelo esivimbela ukuvuvukala.
Ukuqina kothisha
Umehluko usembonweni ohlelekile. Njengoba uthisha oqashwe ngokugcweleUDkt. Delgado ufundisa ukuthi umsebenzi we-fiber uyisisekelo sokuzinza kwe-metabolic esigulini esihlinzwayo kanye nasensimini yokuvimbela.
Isiphetho
Okokugcina, okubalulekile: ukufaka i-fiber ekudleni kwakho kungakunikeza izinzuzo eziningi zezempilo, njengokuthuthukisa ukugaya ukudla, ukunciphisa amazinga e-cholesterol, ukunciphisa ingozi yesifo, ngisho nokusiza ukulawula isisindo.
Ngokudla ukudla okunhlobonhlobo okucebile nge-fiber, ukuhlala unamanzi emzimbeni, nokwandisa kancane kancane ukudla kwakho, ungafaka inani elanele le-fiber, usebenzise kokubili i-fiber encibilikayo nengancibiliki. Njengochwepheshe kwezokudla kwezemidlalo kanye nempilo yokuvimbela, ngincoma kakhulu ukufaka inani elanele le-fiber ekudleni kwakho kwansuku zonke.
Njengochwepheshe kanye nochwepheshe kwezokudla kwezemidlalo kanye nempilo yokuvimbela, ngincoma kakhulu ukufaka inani elanele le-fiber ekudleni kwakho kwansuku zonke.
Kuyadingeka ukuqonda ukwakheka kwe-carbon dioxide kusukela engxenyeni engaphakathi yeseli lomuntu kuya ekuqongeleleni kwayo endaweni ezungezile kanye nomphumela wokushisa kanye nokusetshenziswa kwayo ngaphandle kokulawulwa okukhulu kwezempilo kokusetshenziswa kwe-CO2 eziphuzweni ezine-carbonated, okuyingozi kakhulu empilweni yabantu.
Sisesigabeni sobumbano ngokwabelana ngolwazi lwezempilo lokuvimbela mayelana ne-fiber yokudla ngokusebenzisa amanethiwekhi omphakathi kanye nokusebenza ndawonye ukuqinisekisa ukuthi umndeni, abangani kanye nabantu abaningi banalo lolu lwazi ezandleni zabo futhi bathole izinzuzo zokuvimbela zalesi sakhi esikhohliwe.
Ngiyabonga ngokuphawula kwakho kanye neziphakamiso zakho zebhulogi yezempilo yokugaya ukudla. Ngikufisela okuhle kakhulu futhi sizobonana ngesikhathi esizayo!
DrUJorgeDelgadoUdokotela Ohlinzayo. Imisebenzi yefayibha yokudla.
📌 Ukufundwa okunconyiwe: umqondo oyisisekelo
📌 Ukufundwa okunconyiwe: thola izinhlobo
📌 Ukufundwa okunconyiwe: bheka umthelela wokugcina