Ngaba iFibre iyanceda okanye ibangele ukuqunjelwa? Inkangeleko ebalulekileyo

Umxholo

• Ifayibha ilungile ngokubanzi ukuba yetyiswe
• Inokunciphisa ukuBambeka kwabantu abaninzi
• Kwezinye iimeko, Ukutya iiFayibha ezingakumbi kwenza ukuba ukuQina kuQhele
• Ezona Ndidi ziFayibha zokuLahla ukuCocwa
• Okona kutya kukukunceda ukhulule ukuqunjelwa
• Thatha uMyalezo waseKhaya

Ukuqunjelwa yingxaki eqhelekileyo echaphazela ukuya kuthi ga kwiipesenti ezingama-20 zabantu minyaka le (,).

Yimeko ekunzima ukuyichaza, njengoko imikhwa yokuhlambela yahluka kakhulu kumntu kumntu.

Nangona kunjalo, ukuba uneentsuku ezingaphantsi kwesithathu zokuhamba kwamathumbu ngeveki kwaye izitulo zakho zinzima, zomile kwaye kunzima ukuzidlula, kunokwenzeka ukuba uqunjelwe.

Elinye lawona macandelo aqhelekileyo eengcebiso kubantu abazokuqhina kukutya ifibre ngakumbi.

Kodwa ngaba eli cebiso liyasebenza? Makhe sijonge.

Ifayibha ilungile ngokubanzi ukuba yetyiswe

Ifayibha yokutya ligama elinikwe ii-carbohydrate ezingacoliyo kwizityalo. Inokufumaneka kuko konke ukutya kwezityalo, kubandakanya iziqhamo, imifuno, iinkozo, amandongomane kunye nembewu.

Ihlala yahlulwe yangamacandelo amabini, ngokusekwe kunyibiliko:

• Ifayibha engenakunyibilika: Ifunyenwe kwingqolowa yengqolowa, imifuno kunye neenkozo ezipheleleyo.
• Ifayibha enyibilikayo: Ifunyenwe kwi-oat bran, amantongomane, iimbewu, iimbotyi, iilentile kunye nee-ertyisi, kunye nezinye iziqhamo kunye nemifuno.

Oko kwathiwa, ukutya okuninzi okune-fiber kuqulethe umxube we-insoluble kunye ne-soluble fiber kwimilinganiselo eyahlukeneyo.

Nangona umzimba wakho ungenako ukucola ifayibha, ukutya okwaneleyo kuwo kucingelwa ukuba kubaluleke kakhulu kwimpilo yakho esiswini. Oku kungenxa yokuba ifayibha yokutya inyusa ubungakanani bezitulo zakho kwaye ibenza bathambe.

Ezinkulu, izitulo ezithambileyo zikunceda ukuba uhlale uhleli, njengoko zihamba ngokukhawuleza kwiimbilini zakho kwaye kulula ukuzidlula ().

Ezi ntlobo zimbini zefayibha ziyanceda koku ngeendlela ezahlukeneyo.

Iifolbol ezingenakunyibilika zigcina isitulo sakho kwaye zenze njengebrashi, utshayela amathumbu akho ukukhupha yonke into kwaye ugcine izinto zihamba.

Uhlobo olunyibilikayo luthatha amanzi kwaye lwenze into efana nejeli. Oku kunceda isitulo sakho sidlule ngokutyibilikayo emathunjini akho kwaye siphucule ifom kunye nokungaguquguquki.

Ukuvundiswa kolunye uhlobo lwefayibha enyibilikayo, eyaziwa ngokuba yi-prebiotic, emathunjini amakhulu kunokunceda ukugcina isisu esisempilweni ngokwandisa inani leebhaktiriya ezilungileyo ().

Oku kunokuyiphucula impilo yakho ngokunciphisa umngcipheko wohlobo lweswekile yesi-2, isifo sentliziyo kunye nokukhuluphala ().

Ukutya ngokwaneleyo ifayibha kunokukunceda uhlale uhleli. Inokuphucula ibhalansi yeentsholongwane ezilungileyo emathunjini akho. Oku kunokunciphisa umngcipheko wezifo ezahlukeneyo, ezinjengesifo sentliziyo, ukutyeba kakhulu kunye neswekile.

Inokunciphisa ukuBambeka kwabantu abaninzi

Ukuba uqunjelwe kwaye une-fiber encinci, ukutya ngaphezulu kunokukunceda.

Izifundo zibonise ukuba ukonyusa inani lefayibha oyityayo kungonyusa inani lezitulo ogqithisileyo ().

Ngapha koko, uphononongo lwamva nje lubonise ukuba iipesenti ezingama-77 zabantu abanokuqunjelwa okungapheliyo bafumene isiqabu ngokonyusa ukutya kwabo i-fiber ().

Ngaphaya koko, izifundo ezibini zifumanise ukuba ukonyuka kokutya ukutya ifayibha kunokuba nokusebenza njenge-laxative lactulose yokuphelisa ukuqunjelwa ebantwaneni (,).

Oku kuthetha ukuba kubantu abaninzi abanokuqunjelwa, ukutya nje ifayibha kunokwanela ukulungisa ingxaki (,).

Kucetyiswa ngokubanzi ukuba amadoda atye iigram ezingama-38 zosinga ngosuku, kwaye abafazi batye iigram ezingama-25 ().

Ngelishwa, kuqikelelwa ukuba uninzi lwabantu lutya ngaphantsi kwesiqingatha sale mali, lufikelela kuphela phakathi kwe-12-18 yeegram ngosuku (,,).

Uninzi lwabantu alutyi ngokwaneleyo ifayibha yokutya. Abo bangenayo ifayibha ekutyeni kwabo banokufumana isiqabu ngokwandisa ukutya kwabo.

Kwezinye iimeko, Ukutya iiFayibha ezingakumbi kwenza ukuba ukuQina kuQhele

Kwithiyori, ifayibha kufuneka incede ekuthinteleni nasekunyangeni ukuqhina.

Nangona kunjalo, ubungqina bubonisa ukuba eli cebiso alisebenzi kuwo wonke umntu.

Ngelixa ezinye izifundo zibonisa ukuba ukongeza ifayibha kwindlela otya ngayo kunokuziphucula iimpawu zakho, olunye uphando lubonisa oko ukunciphisa eyona nto uyityayo ().

Kwakhona, uphononongo lwakutsha nje lufumanise ukuba nangona ifayibha yayisebenza ngokunyusa inani lokuhamba kwamathumbu, ayincedanga ngezinye iimpawu zokuqunjelwa njengokuqina kwesitulo, iintlungu, ukudumba kunye negesi ().

Ukufumanisa ukuba ukonyusa ukutya kwakho ifayibha kuya kunceda ukuqhina, zama ukumisela unobangela. Unokuqunjelwa ngenxa yezizathu ezininzi, kubandakanya:

• Izinto zokuphila: Ukutya ukutya okuncinci kwefayibha, ukungasebenzi kunye nokutya okumanzi okuphantsi.
• Amayeza okanye izongezo: Imizekelo ibandakanya i-opioid painkillers, anti-depressants, antipsychotic kunye nezinye ii-antacids.
• Isifo: Imizekelo ibandakanya isifo seswekile, isifo samathumbu esinganyangekiyo, isifo sokukrala kwamathumbu kunye neemeko zemithambo-luvo njengeParkinson
• Yaziwa: Isizathu sokuqhinwa kwabantu okungapheliyo asaziwa. Oku kwaziwa njengokuqhinwa okungapheliyo kwe-idiopathic.

Ukuba sele utye ifayibha eninzi kwaye ukuqhina kwakho kubangelwa yenye into, ukongeza ngakumbi ifayibha akunakunceda kwaye kunokwenza ingxaki ibe mandundu ().

Into enomdla kukuba, uphononongo lubonakalisile ukuba abanye abantu abanokuqunjelwa batya izixa ezifanayo zefayibha njengabo bangenayo le meko (,).

Isifundo seenyanga ezi-6 kubantu abangama-63 safumanisa ukuba kubantu abane-constipation engapheliyo ye-idiopathic, i-fiber ephantsi okanye nokuba akukho-fiber yokutya ephucula kakhulu iimpawu zabo. Ukususa ifayibha kubaphilisile kwisisu ().

Oku kuyinyani kubantu abanesifo se-bowel syndrome (IBS), njengoko ukutya okuninzi kwe-fiber ephezulu kuphezulu kwi-FODMAPS, eyenza mandundu iimpawu ze-IBS (,).

Nangona kunjalo, xa unikwe izibonelelo zempilo zefayibha, awufanele uthathe ukutya okunefayibha ephantsi ixesha elide ngaphandle kokubonisana nogqirha okanye ugqirha otya ukutya.

Ngapha koko, kukho ubungqina bokuba izinto ezingafakwanga ukubola, izongezo zefayibha enyibilikayo zinokunceda aba bantu, nangona bengazinyamezeli ezinye iintlobo zefayibha kakuhle.

Kubantu abatya ifayibha eyoneleyo kodwa basazibambe, ukutya okuninzi kunokwenza iingxaki zabo zibe mandundu. Ngamanye amaxesha, ukunciphisa ifayibha yokutya kunokunceda ukunciphisa ukuqhina.

Ezona Ndidi ziFayibha zokuLahla ukuCocwa

Izongezo zefayibha zinokunceda ekunyangeni, kubandakanya abo banokuqhinwa okungapheliyo okanye i-IBS ().

Nangona kunjalo, ukuba unesifo esinganyangekiyo okanye uneempawu ezinjengentlungu, umoya, ukuqunjelwa kunye negesi, kungangcono ukuya kwisongezo esingenakuchukunyiswa, esongezekileyo sefayibha (,,).

Kungenxa yokuba ifayibha enokubiliswa isetyenziswa njengokutya ziibhaktheriya ezisemathunjini akho, okukhokelela kwimveliso yeegesi emathunjini akho amakhulu.

Oku kunokubangela ukwanda kwemveliso yegesi emathunjini akho, enokwenza ukuba iimpawu zakho zibe mandundu.

Imizekelo yokuncedisa iifayibha ezibandakanya:

• I-Psyllium: I-Psyllium husk kunye neMetamucil
• Iselulosi yeMethyl: ICitrucel
• IGlucomannan: Iifomsile zeGlucomannan okanye iPGX
• Inulin: Uncedo (eCanada), uKhetho lweFayibha okanye iFibersure
• Inxalenye yentsini ye-guar hydrolyzed: Hi-Umbona
• Ingqolowa dextrin: Uncedo (US)

I-Psyllium ihlala ithathwa njengeyona khetho ilungileyo.

Ngaphandle kokuhlelwa njengokubilisayo, izifundo zibonise ukuba i-psyllium inokumisa isitulo kwaye inyamezeleke kakuhle, nangabantu abane-IBS (,,).

Ukuba awufumani fiber eyaneleyo, ngokuthe chu ukonyusa inani lokutya okuphezulu kwifayibha ekutyeni kwakho kunokunceda. Abantu abanokuqunjelwa okungapheliyo banokuxhamla kwisongezo esingafakwanga, esinokunyibilika kwifayibha.

Okona kutya kukukunceda ukhulule ukuqunjelwa

Ukuba ifayibha oyityayo iphantsi ngokubanzi, zama ukubandakanya ukutya okunefayibha ephezulu njengeziqhamo, imifuno kunye neenkozo ezipheleleyo ekutyeni kwakho.

Oku kuyonyusa zombini ukutya okunyibilikayo nokunganyibiliki kwaye kunokunceda ekunciphiseni ingxaki yakho.

Kungcono ukwenza oku ngokuthe ngcembe, njengoko ukonyusa kakhulu ukutya kwakho ngexesha elifutshane kunokubangela iziphumo ebezingalindelekanga ezinjengentlungu, igesi kunye nokuqunjelwa.

Ukutya okuphezulu kwifayibha engenakunyibilika kubandakanya:

• Amazimba
• Iziqhamo nemifuno enezikhumba
• Amandongomane nembewu

Ukutya okuphezulu kwifayibha enyibilikayo kubandakanya:

• Oats
• Iimbewu zeflax
• Irhasi
• Rye
• Iimbotyi kunye neempuphu
• Ingcambu yemifuno

Olunye uhlobo lokutya okune-fiber ephezulu lubonakalisiwe lusebenza ngakumbi ekuqunjelweni. Umzekelo, imbewu yeflakisi inokunceda ukuba ukuqhinwa kwakho kubangelwa yi-IBS (,).

Ukuba ufuna ukuzama imbewu yeflakisi, qala ngokuthatha itispuni e-1 ngosuku kwaye ngokuthe ngcembe wandise idosi ukuya kuthi ga kwiipunipoli ezi-2 yonke imini.

Ukwenza ukuba zithandeke ngakumbi, ungazifaka kwisiselo okanye ufefe ngeyogathi yakho, isaladi, isiriyeli okanye isuphu.

I-Prunes inokunceda ekunciphiseni ukuqhina. Ziphezulu kwifayibha kwaye ziqulathe iswekile yotywala i-sorbitol, eyi-laxative yendalo (,).

Olunye uphononongo lubonakalisile ukuba ii-prunes zisebenza ngakumbi kunezongezelelo zefayibha ekupheliseni ukuqhina. Umthamo osebenzayo kucingelwa ukuba ujikeleze iigram ezingama-50 (okanye izi-7 zeprune eziphakathi) kabini ngemini (,).

Nangona kunjalo, ukuba unayo i-IBS, kuya kufuneka uphephe iiprune kuba i-sorbitol yaziwa ngokuba yi-FODMAP kwaye inokuzandisa iimpawu zakho.

I-fiber engenakunyibilika kunye ne-soluble ifumaneka ngokwendalo kukutya okuninzi. Iiprunes zinokuba luncedo, ukuba awunayo i-IBS.

Thatha uMyalezo waseKhaya

Ukutya ukutya okunesityebi okuninzi kunombono olungileyo wokwandisa impilo yokugaya ukutya.

Ukuba uyaqunjelwa kwaye awunayo ifayibha eninzi ekutyeni kwakho, unokufumana inzuzo ngokutya ngakumbi kuyo.

Nangona kunjalo, ukuba sele ufumana i-fiber eyaneleyo okanye ukuqunjelwa kwakho kunesinye isizathu, ukwandisa ukutya kwakho ifayibha kukutya kunokwenza izinto zibe mandundu.

Unokuthanda la manqaku ahambelana nawo:

• 13 Unyango lwaseKhaya lokuNceda ukuQunjelwa ngokwendalo
• Ukutya okuPhezulu kweFayibha Okufanele Uyitye
• Iindlela ezili-16 ezilula zokutya iiFibre ezingakumbi
• Ifayibha elungileyo, ifibre engalunganga -Zikuchaphazela njani iindidi ezahlukeneyo
• I-FODMAP 101: Isikhokelo saBaqalayo esineenkcukacha