Ifayibha

Ifayibha yinto efumaneka kwizityalo. Ifayibha yokutya, eluhlobo lwefayibha onokuyitya, ifumaneka kwiziqhamo, imifuno kunye neenkozo. Kuyinxalenye ebalulekileyo yokutya okunempilo.

Ifayibha yokutya yongeza isambuku kukutya kwakho. Kuba ikwenza uzive ukhawuleze ngokukhawuleza, inokukunceda kulawulo lobunzima. Ifayibha inceda ukwetyiswa kwaye inceda ukuthintela ukuqhina. Ngamanye amaxesha isetyenziselwa unyango lwe-diverticulosis, isifo seswekile kunye nesifo sentliziyo.

Zimbini iindlela zentsinga: ezinyibilikayo nezinganyibilikiyo.

Ifayibha enyibilikayo itsala amanzi kwaye ijike ijeli ngexesha lokwetyisa. Oku kubambezela ukwetyisa. Ifayibha enyibilikayo ifunyanwa kwi-oat bran, irhasi, iinuts, iimbewu, iimbotyi, iilentile, ii-ertyisi kunye nezinye iziqhamo kunye nemifuno. Uphando lubonise ukuba ifayibha enyibilikayo inciphisa i-cholesterol, enokunceda ukuthintela isifo sentliziyo.

Ifayibha engenakunyibilika ifumaneka kukutya okufana nengqolowa yengqolowa, imifuno, kunye neenkozo ezipheleleyo. Kubonakala ngathi kukhawulezisa ukuhanjiswa kokutya ngesisu kunye namathumbu kwaye kongeza isambuku kwisitulo.

Ukutya isixa esikhulu sefayibha kwithuba elifutshane kunokubangela igesi yamathumbu (ukuqunjelwa), ukuqunjelwa, kunye neekram zesisu. Le ngxaki ihlala iphela xa ibacteria yendalo kwinkqubo yokwetyisa isetyenziselwa ukwanda kwefayibha. Ukongeza ifayibha ekutyeni kancinci, endaweni yazo zonke ngaxeshanye, kunokunceda ukunciphisa irhasi okanye urhudo.

Ifayibha eninzi inokuphazamisa ukufunxwa kwezimbiwa ezifana ne-iron, zinc, magnesium, ne calcium. Kwiimeko ezininzi, oku ayisosizathu senkxalabo enkulu kuba ukutya okune-fiber ephezulu kuhlala kutyebile kwizimbiwa.

Ngokomndilili, amaMelika ngoku atya malunga ne-16 yeegram zentsinga ngemini. Ingcebiso kubantwana abadala, abakwishumi elivisayo, kunye nabantu abadala kukutya ama-21 ukuya kuma-38 amagremu efayibha suku ngalunye. Abantwana abancinci abayi kukwazi ukutya iikhalori ezaneleyo ukuphumeza le mali, kodwa licebo elilungileyo ukwazisa ukutya okuziinkozo okupheleleyo, iziqhamo ezintsha kunye nokunye ukutya okune-fiber ephezulu.

Ukuqinisekisa ukuba ufumana ifayibha eyaneleyo, yitya ukutya okwahlukeneyo, kubandakanya:

• Ukutya okuziinkozo
• Iimbotyi ezomileyo kunye nee-ertyisi
• Iziqhamo
• Imifuno
• Amazimba

Yongeza ifayibha ngokuthe chu kwisithuba seeveki ezimbalwa ukunqanda uxinzelelo lwesisu. Amanzi anceda ifayibha idlule kwinkqubo yokwetyisa. Sela ulwelo oluninzi (malunga neeglasi ezisi-8 zamanzi okanye ulwelo olungena-caloric ngosuku).

Ukususa iziqhamo kunye nemifuno kunciphisa inani lefayibha oyifumana ekutyeni. Ukutya okune-fiber enezinto ezininzi kunika izibonelelo zempilo xa kutyiwa kukrwada okanye kuphekiwe.

Ukutya - ifayibha; Ukuhlaziya; Ubuninzi; Ukuqunjelwa - ifayibha

• Ukuqunjelwa-yintoni oza kuyibuza ugqirha wakho
• Ukutya okuphezulu

• Imithombo yefayibha

IHensrud DD, Heimburger DC. Ujongano lwesondlo kwimpilo nakwizifo. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

UThompson M, uNoel MB. Isondlo kunye neyeza zosapho. Ku: Rakel RE, Rakel DP, ii-eds. Incwadi yesikhokelo samayeza osapho. Umhla we-9. IPhiladelphia, PA: Elsevier; 2016: isahluko 37.

ISebe lezoLimo laseMelika kunye neSebe lezeMpilo laseMelika. Izikhokelo zoKutya kwabaseMelika, i-2020-2025. Umhla we-9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Ukuhlaziywa ngoDisemba 2020. Kufikeleleke ngoDisemba 30, 2020.