Ifayibha elungileyo, ifibre engalunganga -Zikuchaphazela njani iindidi ezahlukeneyo

Umxholo

• Yintoni ifayibha kwaye yahlelwa njani?
• I-Soluble vs iFibha engenakunyibilika
• Ifayibha enokutsalwa
• Ifayibha ebonakalayo
• Isitatshi Esinqandayo
• Iintsinga ezizodwa ezifanele ukuqaqanjiswa
• IiFructans
• IBeta-Glucan
• Glucomannan
• Thatha uMyalezo waseKhaya

Ifayibha inokuchaphazela imiba emininzi yempilo.

Ukusuka emathunjini ebacteria ukuya ekulahlekeni kobunzima, ihlala ithathwa njengenxalenye yesiseko sokutya okusempilweni.

Uninzi lwabantu lunokuqonda okusisiseko kwefayibha, kwaye bathambekele ekuyigaxeni konke kudidi olunye.

Nangona kunjalo, inyani yile ayizizo zonke iifayibha ezenziwe ngokulinganayo.

Ezinye iintlobo ziluncedo kakhulu, ngelixa ezinye zinokubangela iingxaki zokwetyisa kwabanye abantu.

Eli nqaku lichaza yonke into oyifunayo malunga neentlobo ezahlukeneyo zefayibha.

Yintoni ifayibha kwaye yahlelwa njani?

“Ifayibha” ibhekisa kwiqela elahlukileyo leeecarbohydrate abantu abangenako ukuzicola.

Asinazo ii-enzymes zokugaya ezifunekayo ukuzaphula, ngenxa yoko zidlula kwinkqubo yokugaya ingatshintshanga.

Ukutya okucetyiswayo ziigram ezingama-38 zamadoda, kunye neigram ezingama-25 kwabasetyhini. Nangona kunjalo, uninzi lwabantu lutya kuphela malunga nesiqingatha sayo, okanye i-15-17 gram ngosuku (1, 2).

Ifayibha ifunyanwa ikakhulu kukutya kwezityalo, kubandakanya imifuno, iziqhamo, iimbotyi, ukutya okuziinkozo, amandongomane kunye nembewu (ngolwazi oluthe kratya, nolu uluhlu lokutya okungaphezulu kwe-22).

Kukho i enkulu Iindidi zemicu eyahlukeneyo efumaneka ekutyeni.

Ingxaki kukuba bahlala behlelwa ngeendlela ezahlukeneyo, ezinokudideka kakhulu.

Ifayibha yahlulwa ngokusesikweni kwiindidi ezimbini eziphambili (3):

• Ifayibha yokutya: Ifayibha efumaneka ngokwendalo ekutyeni.
• Ifayibha esebenzayo: Ifayibha ekhutshiweyo yodwa eyahlula kukutya okupheleleyo, emva koko yongezwa kukutya okucutshungulwayo.

Nangona kunjalo, kukho ingxaki enkulu ngokuhlela ifayibha ngale ndlela. Isixelela akukho nto malunga neziphumo zabo zempilo.

Enye indlela eyaziwayo kukuhlela ifayibha ngokusekwe kuyo ukunyibilika (i-soluble vs insoluble), viscosity (viscous vs non-viscous) kunye Ukuvunda (Iyabila vs ayibiliseki).

Kukwakho nolunye udidi lwezondlo olubizwa ngokuba sisistatshi esinganyangekiyo, nesoloko sihlelwa njengemicu yokutya.

Iifibha zii-carbohydrate ezingaginyisi mathe ezifumaneka ngokwendalo kukutya kwezityalo. Zihlala zihlelwa njengokutya (kufunyanwa ngokwendalo) okanye zisebenza (zongezwa kukutya).

I-Soluble vs iFibha engenakunyibilika

Ubunyibilikisi befayibha bubhekisa kubuchule bayo bokunyibilika emanzini.

Ngokusekwe koku, ifayibha ihlala yahlulwa yaza yanyibilika okanye ayanyibilika:

• Ifayibha enyibilikayo idityaniswa namanzi emathunjini, isenza into efana nejeli. Inokunciphisa i-spikes yeswekile yegazi, kwaye inezibonelelo ezahlukeneyo zempilo yokutya ().
• Ifayibha engenakunyibilika ayidibani namanzi kwaye idlula kwinkqubo yokwetyisa ubukhulu becala ihleli. Isebenza ikakhulu njengearhente "yokubhukuqa", kwaye inokunceda ukukhawulezisa ukuhanjiswa kokutya kunye nenkunkuma emathunjini akho).

Iintsinga ezinyibilikayo zibandakanya iintsini, iipectins, i-psyllium, i-beta-glucans kunye nezinye. Iintsinga ezingenakunyibilika zibandakanya i-lignin kunye ne-cellulose.

Ukutya okwahlukeneyo kwezityalo kunemilinganiselo eyahlukeneyo yemicu enyibilikayo nenganyibilikiyo.

I-Fibre ihlala ihlelwa ngokokubanakho kwayo ukunyibilika emanzini. Ifayibha enesinyibilikisi inezibonelelo ezahlukeneyo zempilo ye-metabolic, ngelixa imisebenzi yefayibha engenakunyibilika ikakhulu njengearhente yokubhabha.

Ifayibha enokutsalwa

Kuqikelelwa ukuba i-100 trillion ibhaktiriya ephilayo ihlala emathunjini omntu, ikakhulu emathunjini amakhulu ().

Ezi bhaktheriya ziyinyani ibalulekile kwimpilo efanelekileyo ebantwini. Badlala iindima ezahlukeneyo ezinxulumene nolawulo lobunzima, ulawulo lweswekile yegazi, ukhuseleko, ukusebenza kwengqondo kunye nempilo yengqondo (, 8,,, 11, 12).

Zibaluleke kakhulu kangangokuba zihlala zibizwa ngokuba "lilungu elilityelweyo" ().

Kuba abantu abanakho ukucola ifayibha, iphela ifikelela kumathumbu amakhulu ubukhulu becala engatshintshanga.

Oku kwonyusa inani kunye nokulinganisela kweebacteria zesisu ezinobubele, ezithi zivelise ii-acids ezinamafutha amancinci kunye nezibonelelo ezinamandla zempilo ().

Uninzi lweentsinga ezinokuvundisa ziyanyibilika, kodwa kukwakho nezinye iintsinga ezingenakunyibilika ezinokusebenza ngale ndlela.

Iintsinga ezinokubila zibandakanya ii-pectins, i-beta-glucans, i-guar gum, i-inulin kunye ne-oligofructose.

Eyona mithombo ilungileyo yokutya okupheleleyo kwimicu enokubiliswa ziimbotyi kunye nemidumba. Ikomityi e-1 ekhonzayo ihlala ibonelela ukuya kuthi ga kwisiqingatha yokutya okucetyiswayo kwemihla ngemihla kwefayibha.

Yonke le nto ithethwayo, enye yeemveliso ezivela kwimveliso yefayibha yirhasi. Yiyo loo nto ukutya okuphezulu kwifayibha enokutsalwa kunokubangela ukuqunjelwa kunye nokuqaqanjelwa sisisu, ngakumbi ukuba abantu abakakuqheli ukutya ifibre eninzi.

Ifayibha enokutsala iyetyiswa kwaye isetyenziswe njengamafutha yintsholongwane enobungane emathunjini. Oku kunokukhokelela kwimiphumo eyahlukeneyo kwimpilo.

Ifayibha ebonakalayo

Ezinye iintlobo zemicu esinyibilikayo zenza ijeli eshinyeneyo xa zidityaniswa namanzi. Ezi ziyaziwa njenge imvelaphi iintsinga.

Ngamafutshane, i-viscosity of fluid ibhekisa “kubukhulu” bayo. Umzekelo, ubusi obuswiti bubonakala ngakumbi kunamanzi.

Xa usitya ifayibha ebonakalayo, yenza into efana nejeli "ehlala" emathunjini.

Oku kunciphisa ukwetyisa kunye nokufunxwa kwezondlo, okukhokelela kwimvakalelo ende yokugcwala kunye nokunciphisa ukutya (, 17,).

Uphengululo lwezifundo ezingama-44 kunyango lwefayibha efumanise ukuba kuphela yimicu ye-viscous enciphise ukutya kwaye yabangela ukunciphisa umzimba ().

Imicu ye-viscous ibandakanya i-glucomannan, i-beta-glucans, iipectins, i-guar gum kunye ne-psyllium. Imithombo elungileyo yokutya okupheleleyo ibandakanya iimbotyi, iasparagus, ihlumelo laseBrussels, ihabile kunye nembewu yeflakisi.

Iintsinga ze-viscous zenza into efana ne-gel ehleli emathunjini, ekhokelela kwiimvakalelo eziphuculweyo zokugcwala, ukunciphisa ukutya kunye nokwehla kobunzima.

Isitatshi Esinqandayo

Isitatshi zezona ntlobo ziphambili zeecarbohydrate ekudleni.

Ziyimixokelelwane emide yeemolekyuli zeswekile, ezifumaneka kwiitapile, iinkozo kunye nokunye ukutya okuninzi.

Esinye isitatshi siyanyamezela ekugayeni, ukuze sidlule kwinkqubo yokwetyisa ingatshintshanga.

Olu hlobo lwesitashi lubizwa ngokuba sisitatshi esinganyangekiyo, kwaye sisebenza njengokunyibilika, nefayibha enokuvunda emathunjini (20).

Isitatshi esimelana neenzuzo ezininzi zempilo ezinamandla. Iphucula impilo yokugaya ukutya, yonyusa ubuntununtunu be-insulin, yehlisa amanqanaba eswekile yegazi kwaye yehlise kakhulu ukutya (,,,,).

Kukho imithombo emininzi yokutya elungileyo yesitatshi esinganyangekiyo, kubandakanya iibhanana eziluhlaza, iimbotyi ezahlukeneyo, icashews kunye neoats eluhlaza. Uluhlu oluneenkcukacha ngakumbi lunokufumaneka apha.

Ukongeza, ukutya okunesitatshi esithile kuthanda ukwenza isixa esikhulu sesitatshi esinganyangekiyo xa sele selehlile emva kokupheka. Oku kubandakanya iitapile ezimhlophe kunye nerayisi emhlophe.

Isitatshi esenziwe ngombala weetapile naso siphezulu kakhulu kwisitatshi esinganyangekiyo, kwaye abanye abantu basitya njengesongezo.

Isitatshi esimelana nohlobo lwesitatshi esibaleka ukugaya. Isebenza njengokunyibilika, ifayibha evuthayo, kwaye inezibonelelo ezininzi zempilo.

Iintsinga ezizodwa ezifanele ukuqaqanjiswa

Imicu eliqela inefuthe elithile kwezempilo, kwaye kufanelekile ukuqaqanjiswa.

IiFructans

I-fructan ligama elisetyenziselwa ukuchaza ikhonkco elincinci leemolekyuli ze-fructose.

I-Oligofructose kunye ne-inulin zezona ntlobo zimbini ziphambili ze-fructan ekutyeni. Banokutyisa iintsholongwane ezinobungane emathunjini, kwaye ziye zaboniswa zinceda ukunyanga iintlobo ezithile zorhudo (26).

Nangona kunjalo, i-fructans ikwahlelwa njengee-FODMAPs, iintlobo zeecarbohydrate ezaziwayo ukuba zibangela imiba yokugaya ukutya kubantu abaninzi (27).

Ngapha koko, ii-fructans kunye nezinye ii-FODMAPs zibangela iimpawu ezingalunganga kwi 3 kubantu aba-4 ngesifo sengqondo esishukumisayo, isifo sokugaya esiqhelekileyo (28).

Owona mthombo mkhulu we-fructans kwisidlo sangoku yingqolowa (29).

IBeta-Glucan

Izibonelelo zezempilo ze-beta-glucans zibhalwe ngokubanzi. Ezi fayibha zinolwakhiwo oluthile lweemolekyuli ezibenza babonakale kakhulu emathunjini.

I-Beta-glucans inokuphucula uvakalelo lwe-insulin kunye namanqanaba eswekile esezantsi egazini. Banokuwanciphisa kakhulu amanqanaba e-cholesterol kunye nokunyusa iimvakalelo zokugcwala ().

Imithombo yokutya ephambili ye-beta-glucans yi-oats kunye nerhasi.

Glucomannan

IGlucomannan yifayibha ebonakalayo ethengiswa njengesixhobo sokunciphisa umzimba.

Izifundo ezininzi zibonise ukuba i-glucomannan inokubangela ukunciphisa umzimba, ukulwa nokuqunjelwa kunye nokuphucula umngcipheko wesifo sentliziyo (,,,).

I-Fructans ziintsinga ezinokubangela iimpawu zokugaya ezimbi kwabanye abantu. I-Beta-glucans kunye ne-glucomannan ziyanyibilika, imicu ye-viscous enezibonelelo zempilo ezinamandla.

Thatha uMyalezo waseKhaya

Iifibha ezinyibilikayo, ezibonakalayo kunye nezinokuvundiswa zibonakala ngathi zezempilo, kukude. Ukutya okunganyangekiyo kusempilweni ngendlela emangalisayo.

Imithombo elungileyo yemicu esempilweni ibandakanya imifuno, iziqhamo, i-oats, iimbotyi, amandongomane, itshokholethi emnyama, iiavokhado, imbewu ye-chia kunye nokunye ukutya okwahlukeneyo.

Nangona kunjalo, akukho sidingo sokuzibamba ngaphezulu kweenkcukacha apha. Ngethuba nje udla ukutya okuninzi kokutya, ke ukutya kwakho ifayibha kufuneka kukukhathalele.