Ifayibha inokukunceda ukuba wehlise ubunzima-kodwa kuphela luhlobo oluthile

Umxholo

• Ifayibha Yondla iBacteria yakho yesisu
• Iibhakteria ezilungileyo ziluncedo ekulweni nokudumba
• Ifayibha ebonakalayo inokuthi inciphise ukutya kwakho, ikuncede utye kancinci
• Ngaba iiFibre Supplements ziyasebenza ekulahlekeni kobunzima?
• Imithombo etyebileyo yeFibiscic viscous
• Umgca osezantsi

Ifayibha sisakha-mzimba esibalulekileyo esoloko ingahoywa.

Ukubeka ngokulula, ifayibha ibhekisa kwiicarbohydrate ezingakwaziyo ukwetyiswa sisisu sakho.

Ihlelwe njenganyibilikayo okanye ingenakunyibilika kuxhomekeke ekubeni iyanyibilika emanzini.

Iintsinga ezingenakunyibilika zisebenza ikakhulu njengeearhente zokubhabha, ukongeza umxholo kwisitulo sakho. Ngokwahlukileyo, iintlobo ezithile zefayibha enyibilikayo inokuchaphazela kakhulu impilo kunye nemetabolism- kunye nobunzima bakho ().

Eli nqaku lichaza indlela ifiber enyibilikayo enokukhuthaza ngayo ukunciphisa umzimba.

Ifayibha Yondla iBacteria yakho yesisu

Kuqikelelwa ukuba i-100 yezigidi zeebhaktheriya zihlala emathunjini akho, ikakhulu emathunjini amakhulu ().

Ngokudibana nezinye iintsholongwane ezifumaneka kwinkqubo yakho yokwetyisa, ezi bhaktiriya zihlala zibizwa ngokuba yi-gut flora okanye i-gut microbiome.

Iindidi ezahlukeneyo zebacteria zidlala indima ebalulekileyo kwimimandla eyahlukeneyo yezempilo, kubandakanya ukulawulwa kobunzima, ulawulo lweswekile yegazi, ukhuseleko kunye nokusebenza kwengqondo (,,,, 7).

Njengazo zonke izinto eziphilayo, iintsholongwane kufuneka zitye kakuhle ukuze zihlale zisempilweni.

Kulapho i-fiber-inyibilikayo, ubukhulu becala, inyathelo ingena kuyo. Ifayibha enyibilikayo idlula kwinkqubo yakho yokwetyisa ingatshintshanga, ekugqibeleni ifikelela kumathambo ebacteria ayo ayetyisayo kwaye ayenze amandla asebenzisekayo.

Ifayibha eluncedo kwisifo sakho sebacteria yaziwa ngokuba yifayibha ye-prebiotic okanye ifayibha enokubila. Kucatshangelwa ukuba luncedo kakhulu kwimpilo kunye nobunzima bomzimba (,).

Ezinye iintsinga ezingenakunyibilika, ezinje ngesitatshi esinganyangekiyo, zikwasebenza njengee-prebiotic.

Ifayibha ayicoleki kwaye ithambekele ekufikeleleni kumathumbu akho amakhulu ngokungaguqukiyo. Apho, iintsinga ezithile ezinyibilikayo zinceda ukondla i-gut ye-bacteria enobungane eyimfuneko kwimpilo entle.

Iibhakteria ezilungileyo ziluncedo ekulweni nokudumba

Intsholongwane yetyhefu yaziwa ngokuba nefuthe layo kukudumba okungapheliyo ().

Bavelisa izakhamzimba zomzimba wakho, kubandakanya nee-acids ezinamafutha amancinci ezondla iiseli kwikholoni yakho.

Oku kukhokelela ekunciphiseni ukudumba kwamathumbu kunye nokuphuculwa kokuphazamiseka okunxulumene nokudumba (,, 13).

Ukucacisa nje, ukuqaqamba (okwethutyana) ukudumba kuyanceda kuba kunceda umzimba wakho ukuba ulwe nabahlaseli bangaphandle kunye nokulungisa iiseli ezonakeleyo.

Nangona kunjalo, ukudumba okungapheliyo (ixesha elide) yingxaki enkulu kuba isenokuqala ukulwa izicwili zomzimba wakho.

Isifo esingapheliyo, esikwinqanaba eliphantsi esidlala indima enkulu phantse kuzo zonke izifo ezingapheliyo zaseNtshona, kubandakanya isifo sentliziyo, i-Alzheimer's kunye ne-metabolic syndrome (,,).

Kukwakho nobungqina obandayo bokuba ukudumba kunxulunyaniswa nokufumana ubunzima kunye nokutyeba kakhulu (,,).

Izifundo ezininzi zokujonga zibonisa ukuba ukutya okuphezulu kwefayibha kunxulunyaniswa namanqanaba asezantsi amakishayo egazini (,).

Ukudumba kunxulunyaniswa nezifo ezininzi zokuphila, kubandakanya nokutyeba kakhulu Ukusetyenziswa kwefayibha kudityaniswe nokuncipha kokudumba.

Ifayibha ebonakalayo inokuthi inciphise ukutya kwakho, ikuncede utye kancinci

Kufuneka ubenentsilelo yeekhalori ukunciphisa umzimba.

Oko kukuthi, iikhalori ezininzi (amandla) kufuneka zishiye umzimba wakho kunokungena kuwo.

Kananjalo, ukubala iikhalori kunceda abantu abaninzi - kodwa akuyomfuneko ukuba ukhetha ukutya okufanelekileyo.

Nantoni na eyanciphisa ukutya kwakho inganciphisa ikhalori yakho. Ngaphandle kokutya, unokunciphisa umzimba ngaphandle kokucinga ngako.

I-fiber ihlala ikholelwa ukuba iyayicinezela umnqweno wakho wokutya. Nangona kunjalo, ubungqina bucebisa ukuba luhlobo oluthile kuphela lwefayibha olunesi siphumo.

Uphengululo lwamva nje lwezifundo ezingama-44 lubonise ukuba ngelixa i-39% yonyango lwefayibha inyuse ukugcwala, ngama-22% kuphela anciphise ukutya ().

Eyona nto ibonakalayo kwifayibha, kokukhona kungcono ekunciphiseni ukutya kunye nokutya.

Ukubeka ngokulula, i-viscosity yento ibhekisa kubukhulu bayo kunye nokuncamathela. Umzekelo, ubusi bubonakala ngakumbi kunamanzi.

I-viscous, fibers enyibilikayo enjengee-pectins, i-beta-glucans, i-psyllium, i-glucomannan kunye ne-guar gum yonke ityeke emanzini, yenza into efana ne-gel ehleli emathunjini akho).

Le gel icothisa ukukhutshwa kwesisu sakho, esonyusa ukugaya kunye namaxesha okufunxa. Iziphumo zokugqibela kukuziva ixesha elide lokugcwala kunye nokunciphisa ukutya (,).

Obunye ubungqina bubonisa ukuba iziphumo zokulahleka kobunzima befayibha zijolise ngqo kumanqatha esisu, amanqatha ayingozi kwisisu esiswini esihambelana kakhulu nesifo se-metabolic).

Iifayibha ezine-viscosity ephezulu zibonelela ngokugcwala, ukunciphisa umdla wokutya kunye nokwehla kwesisindo okuzenzekelayo. Iifayibha ezine-viscosity ephantsi zibonakala ngathi azinampembelelo kwezi zinto.

Ngaba iiFibre Supplements ziyasebenza ekulahlekeni kobunzima?

Izongezo zefiber zenziwe ngokwahlula ifayibha kwizityalo.

Ngelixa le micu ikhethekileyo inokuba nezibonelelo ezithile zempilo, ubungqina bokulawulwa kobunzima buxubekile kwaye abuqinisekisi.

Isifundo esikhulu kakhulu sokuphononongwa sifumanise ukuba i-psyllium kunye ne-guar gum- zombini ezinyibilikayo, ii-viscous fibers- azisebenzi njengezixhobo zokunciphisa umzimba ().

Inye kuphela into ephawuleka ngaphandle kweglucomannan, ifayibha ekhutshwe kwingcambu ye-konjac.

Le fiber yokutya ebonakalayo ebonakalayo ibangela ukunciphisa ukuthoba umzimba xa kusetyenziswa njengesongezelelo (,,).

Nangona kunjalo, ukongeza kwizondlo ezizodwa kunqabile kwenza umohluko omkhulu ngokwawo.

Eyona mpembelelo inkulu, kuya kufuneka udibanise izongezo zefayibha kunye nezinye iindlela zokunciphisa umzimba.

Nangona i-glucomannan kunye nezinye izongezo zefayibha enyibilikayo lukhetho olufanelekileyo, kungcono ugxile ekutyeni okutyayo kwizityalo zonke.

Izongezo zefayibha zihlala zingasebenzi ekulahlekeni kobunzima- ngaphandle kweglucomannan. Nangona kunjalo, ukufumana ifayibha yakho kukutya okutyala konke kungcono kunokuxhasa.

Imithombo etyebileyo yeFibiscic viscous

Iintsinga ezinqabileyo zenzeka kuphela kukutya kwezityalo.

Imithombo etyebileyo ibandakanya iimbotyi kunye nembotyi, imbewu yeflakisi, iasparagus, ihlumelo laseBrussels kunye nehabile.

Ukuba ucwangcisa ukutshintshela kukutya okuphezulu-fiber, khumbula ukuyenza ngokuthe ngcembe ukunika umzimba wakho ixesha lokuhlengahlengisa.

Ukungahambi kakuhle esiswini, iicramps kunye nohudo ziziphumo ebezingalindelekanga eziqhelekileyo xa unyusa ukutya kwakho ifayibha ngokukhawuleza okukhulu.

I-viscous, i-fiber enyibilikayo ifumaneka kuphela kukutya kwezityalo. Ukutya okupheleleyo kwezityalo ezifana neembotyi, i-asparagus, ihlumelo laseBrussels kunye ne-oats zityebile kwifayibha ebonakalayo.

Umgca osezantsi

Ukutya ukutya okuninzi okutyebileyo kwifayibha- ngakumbi ifayibha ebonakalayo-inokuba sisicwangciso esisebenzayo sokunciphisa umzimba.

Nangona kunjalo, njengeendlela ezininzi zokulahleka kwesisindo, ayizukukhokelela kwiziphumo zexesha elide ngaphandle kokuba uzidibanise notshintsho oluhlala luhleli.

Gcina ukhumbula ukuba izongezo zefayibha zinokuba nefuthe elincinci kwezempilo kunokutya okunefayibha.

Ukongeza, ungalibali ukuba impilo ayisiyiyo yonke malunga nobunzima bomzimba. Ukutya okuninzi kwefayibha ekutyeni okwenyani kunokuba nezinye izibonelelo zempilo.