Ukutya okutyebileyo ngefayibha kunye nezibonelelo eziphambili zempilo ezi-6

Umxholo

• Izibonelelo zeFiber
• Uluhlu lokutya okuphezulu kwefayibha
• Iindidi zefayibha yokutya
• Iintsinga ezinyibilikayo
• Iintsinga ezingenakunyibilika
• Ubungakanani bemicu ngemini

Imisonto zizinto ezivela kwizityalo ezingagayekiyo ngumzimba kwaye ezinokufumaneka kokutya okufana neziqhamo, imifuno, iinkozo kunye neenkozo, umzekelo. Ukusetyenziswa ngokwaneleyo kwefayibha ekutyeni kubalulekile ukugcina impilo yamathumbu, ukulwa kunye nokuthintela izifo ezinjengokuqunjelwa, ukutyeba kakhulu kunye neswekile.

Zimbini iintlobo zefayibha, ezinyibilikayo nezinganyibilikiyo, kwaye ukutya okuninzi kuqulethe zombini iintlobo zefayibha, nangona kunjalo nganye inezibonelelo ezahlukeneyo zomzimba. Ingcebiso yemihla ngemihla yefayibha yomntu omdala iphakathi kwama-25 nama-38 amagremu.

Izibonelelo zeFiber

Ngokubanzi, izibonelelo zempilo zefayibha zezi:

1. Ukulwa nokuqunjelwa, kuba zikhawulezisa ukuhanjiswa kwamathumbu kwaye zonyuse umthamo welindle kwaye zenze kube lula ukupheliswa kwazo, ngakumbi xa zisetyenziswa kunye nezixa ezaneleyo zamanzi.
2. Yandisa imvakalelo yokuhlutha, kuba njengoko zingagaywanga, zenza uhlobo lwejeli esiswini, zinceda ukunciphisa iikhalori ezityiweyo kunye nokuthanda ukunciphisa umzimba;
3. Nceda ukulawula amanqanaba eswekile yegazi, ngenxa yokuba ukufunxwa kwee-carbohydrate kwinqanaba lamathumbu kuhamba kancinci, kubangela ukuba iswekile inyuke ngokuqhubekayo kunye ne-insulin yokulawula amanqanaba egazini;
4. Nciphisa amanqanaba e-cholesterol kunye ne-triglyceridekuba imicu iyakwazi ukunciphisa ukufunxwa kwamafutha kunye ne-cholesterol kwinqanaba lamathumbu, kubangele ukuba banciphise ukugxila kwabo emzimbeni ekuhambeni kwexesha;
5. Susa iityhefu ezifumaneka emathunjini, kwilindle, kunye nokulawula kunye nokulawula i-pH emathunjini;
6. Gcina impilo ye-flora yamathumbu kunye neenkqubo zesisu, njengoko zisebenza njengokutya kweebhaktiriya eziluncedo ezikhoyo emathunjini. Ukongeza ekukhuthazeni impilo ye-microbiota yamathumbu, imicu inciphisa ukudumba, yonyusa ukhuseleko lomzimba kunye nokuthintela ukwenziwa kwezifo zamathumbu.

Ukufumana zonke izibonelelo zefayibha, kubalulekile ukutya ukutya okune-fiber yonke imihla kunye nokutya okuphambili kunye nokutya okulula. Kubalulekile ukukhankanya ukuba xa usitya ukutya okunothe kwifayibha, kunyanzelekile ukonyusa ukungenwa kwamanzi, kuba amanzi ahambisa ifayibha kwaye athambise amathumbu, ukuququzelela ukupheliswa kwelindle kunye nokuphucula ukuqhina.

Uluhlu lokutya okuphezulu kwefayibha

Le theyibhile ilandelayo ibonisa ukutya okunotyebileyo kwifayibha kwaye ngawaphi amanani anako:

Iindidi zefayibha yokutya

Imicu yokutya inokuhlelwa njenganyibilikayo okanye inganyibiliki, umahluko ophambili phakathi kwabo kukuba ifayibha enyibilikayo inyibilika emanzini, ngelixa ifayibha engenakunyibilika ayenzi. Ngamnye kubo izibonelelo zayo eziphambili.

Iintsinga ezinyibilikayo

Iintsinga ezinyibilikayo zinyibilika emanzini zisenza ijeli, kwaye ke zihlala ixesha elide esiswini kunye namathumbu amancinci, oko ke kunika imvakalelo yokuhlutha, ukulawula iswekile yegazi kunye nokunciphisa i-cholesterol.

Ukongeza, imicu enyibilikayo inyibilikisiwe kwaye ivundiswe ziibhaktiriya ezilungileyo ezikhoyo emathunjini, enceda ukugcina impilo yamathumbu kunye nokunciphisa ukudumba, ukuthintela ukuvela kwezifo zesisu, ezinjengesifo sikaCrohn, isifo sokudumba kolusu kunye nesisu esirhabaxa, kwaye thintela umhlaza wecolorectal cancer, kwaye ke unokuthathelwa ingqalelo njenge-prebiotic.

Ezinye iintsinga ezinyibilikayo yi-pectin kunye ne-inulin, umzekelo, ezinokufumaneka kukutya okufana neziqhamo, imifuno, iinkozo kunye nokutya okuqukethe i-oats, intsholongwane yengqolowa, irhasi nerye. Bona ngakumbi malunga nokutya okunotye kwifayibha enyibilikayo.

Iintsinga ezingenakunyibilika

Iintsinga ezingenakunyibilika azinyibiliki emanzini kwaye ukubila kwazo kwi-microbiota yamathumbu kunqunyelwe, ke xa zifika emathunjini amakhulu, zikhawulezisa ukuhamba kwamathumbu kuba inyusa umthamo welindle kwaye isebenza njenge-laxative yendalo, ukuthintela ukwenzeka kweengxaki ezinje ukuqhina, hemorrhoids kunye nokudumba kwinqanaba emathunjini. Bayakuthanda ukupheliswa kweemveliso eziyityhefu eziveliswe kwinqanaba lamathumbu.

Eminye imicu enganyibilikiyo yi-cellulose kunye ne-lignin, umzekelo, enokufumaneka ikakhulu kwizityalo ezigcweleyo, ubukhulu becala iiamangile ezikwigobolondo, i-chia kunye nembewu ye-linseed, amandongomane, iivini kunye neqokobhe leziqhamo nemifuno. Jonga okunye ukutya apho kungafumaneka imicu enganyibilikiyo.

Ubungakanani bemicu ngemini

Iqhekeza leengcebiso zokwandisa ukusetyenziswa kwefayibha ekutyeni kukubandakanya ukutya okuluhlaza kunye nokutya okufihliweyo, ngakumbi iziqhamo kunye nemifuno, kunye neenkozo, iimbewu kunye neenkozo ezipheleleyo, ukunqanda ukutya okucoliweyo okufana nomgubo wengqolowa, umgubo wengqolowa kunye nerayisi emhlophe.

Ngokwe-Academy yeZondlo kunye neDietetics, ingcebiso yemihla ngemihla yefayibha iyahluka ngokobudala nangokwesini, ngokwetheyibhile elandelayo:

Xa ngesizathu esithile kungenzeki ukuba ungenise inani elicetyiswayo lefayibha ngemini ngokutya, kukho ezinye izongezo ezinokuthengwa ezikhemesti, kwiivenkile zokutya ezempilo okanye kwiivenkile ezikwi-intanethi ezikwipilisi okanye kwifom yomgubo enezibonelelo ezifanayo nefayibha ekhoyo ekutyeni.