Ngaba kunokwenzeka ukuba ube nefayibha eninzi kakhulu ekudleni kwakho?

Umxholo

• Yimalini ifayibha oyifunayo?
• Kwenzeka ntoni ukuba ufumana ifayibha eninzi?
• Uphengululo lwe

Iikhabhothi zazikhe zaba mbi, kodwa ngoku ziyabanda. I-Ditto ngamafutha (jonga kuwe, iiavokhado kunye nebhotolo yamandongomane). Abantu basalwa ukuba inyama ilungile na okanye yoyikekayo, nokuba ingaba ezona zilungileyo zezona zilungileyo okanye ezimbi.

Inye into engazange ibe lixhoba lokutya okuneentloni? Ifayibha-ezo zinto zine rhoqo ndikuluhlu lwabafana abalungileyo. Kodwa yona ngu kunokwenzeka ukuba ube nento eninzi kakhulu: Ukukhanya kwelanga kakhulu kwiholide, iiglasi ezininzi zewayini, kunye nokuzivocavoca kakhulu (ewe, ngokwenene). Kwaye ifayibha ayikho ngaphandle.

Yimalini ifayibha oyifunayo?

Ingcebiso ngokubanzi yokutya ifayibha yemihla ngemihla ngama-25 ukuya kuma-35 amagremu, utshilo uSarah Mattison Berndt, RD, umcebisi ngezesondlo kuQinisekiso lweZondlo. Oko kunokwahluka ngokuxhomekeke kwiminyaka yakho kunye nesini, nangona kunjalo. (Amadoda afuna ngaphezulu, abafazi bafuna okuncinci.) Ngokukhethekileyo, ezo gram zivela kukutya okunemicu yendalo njengeziqhamo, imifuno, iinkozo ezipheleleyo, amandongomane, iimbotyi, kunye nemidumba, endaweni yokuxhasa.

Amathuba okuba awufumani kangako. Ukutya okuphakathi kwe-fiber e-US kumalunga ne-15 yeegram ngosuku, ngokukaSharon Palmer, RDD, iDetiti-Powered Dietitian kunye nombhali we Utyalo-luxhaswa ngobomi. I-FDA ide ithathele ingqalelo ifayibha yokutya “njengesondlo senkxalabo yempilo yoluntu” kuba ukutya okuphantsi kunxulunyaniswa nemingcipheko yezempilo. (Ufuna uncedo lokubetha elo nani? Nazi iindlela ezintandathu ezikhohlisayo zokufumana ifayibha engakumbi ekutyeni kwakho.)

Kwenzeka ntoni ukuba ufumana ifayibha eninzi?

Ngelixa uninzi lwabantu baseMelika befumana ifayibha encinci kakhulu, ngokuqinisekileyo kunokwenzeka ukuyigqithisa, okukhokelela "kuluhlu loxinzelelo lwesisu oluya kwenza ukuba eyona nto ilungileyo kuthi ibe buhlungu," utshilo uBerndt. Translation: irhasi, ukudumba, kunye nentlungu esiswini. Oku kuqhele ukwenzeka malunga neegram ezingama-45 kubantu abaninzi, ngokutsho kwePalmer, nangona ukuba ubusoloko unokutya okunefayibha ephezulu, ungalunga ngokupheleleyo.

Olu xinzelelo lwe-GI lwenzeka ikakhulu xa abantu besenza utshintsho olunzima kwindlela yabo yokutya-bonyusa i-fiber ngokukhawuleza, utshilo. "Nangona kunjalo, abantu abaninzi (umzekelo, i-vegans) abadla ukutya okuhlala ixesha elide kwi-fiber abanangxaki yokunyamezela ixabiso eliphezulu."

I-PSA: Abantu abaneemeko ezithile zonyango (njenge-irritable bowel syndrome, okanye i-IBS) banokukufumanisa kunzima kakhulu ukufumana ukutya okune-fiber ephezulu, utshilo uPalmer-kwaye kulapho iintlobo yefayibha iya kudlala. I-ICYMI, ifayibha yokutya inokuhlelwa njenganyibilikayo okanye inyibilike. Ifiber enyibilikayo ifumaneka kukutya okufana nemifuno, iziqhamo, kunye neecereals oat. Iyanyibilika emanzini, ibe yijeli ethambileyo, kwaye ivundiswe lula. Ifiber enganyibilikiyo-efumaneka kwimidumba, imbewu, imifuno yeengcambu, imifuno yekhaphetshu-yentsapho, ingqolowa yengqolowa, kunye ne-corn bran-ayinyibiliki okanye ijeli emanzini kwaye ayibiliswanga kakuhle. Abantu abanemiba yokugaya okanye i-IBS bahlala befumanisa ukuba ifayibha enganyibilikiyo inetyala, nangona naluphi na uhlobo lwefiber lunokubangela uxinzelelo lwe-GI, ngokutsho kweSiseko saMazwe ngaMazwe se-Functional Gastrointestinal Disorders. (Eyona ndlela ingcono yokwazi, ngelishwa, kukuzama nangempazamo.)

Ukusebenzisa ifayibha eninzi kakhulu kunokunciphisa amandla omzimba wakho wokufunxa iivithamini kunye neeminerali ezithile ezixabisekileyo, utshilo uBerndt. I-calcium, i-magnesium, kunye ne-zinc zisengozini enkulu yokunciphisa ukufunxa.

Ungasiphazamisi, asitsho ukuba i-fiber ayilungile kuwe nakancinci: "Inoluhlu lokuhlamba iimpahla lwezempilo olubandakanya ukuncedisa ukugaya, ukwehlisa i-cholesterol, ukuqinisa iswekile yegazi, kunye nokunciphisa umngcipheko wesifo seswekile, isifo senhliziyo. , kunye neminye imihlaza, "utsho uBerndt. Ikwanceda ukondla iibhaktheriya ezibalulekileyo emathunjini akho, utshilo uPalmer, kwaye inokuba sisondlo esiphambili sokuxhasa ukwehla kobunzima. (Ikunceda uzive ugcwele!)

Kukho iindlela ezimbini ezibalulekileyo zokusebenzisa ifayibha ngokusebenzayo. Enye kukunyusa inani lefayibha ekutyeni kwakho ngokuthe chu ngokuhamba kwexesha, kunye nokusasaza ukutya kwakho imini yonke, utshilo uBerndt. (Oko kuthetha ukuba musa ukugcina yonke imifuno yakho ngexesha lesidlo.) Okwesibini kukucofa i-H2O. "Ukuba utya ukutya okune-fiber ephezulu ngaphandle kwe-hydration eyaneleyo, kunokunyusa iimpawu," kusho uPalmer.

Ke, ewe, i-kale yakho ethandekayo ikhuselekile, ukuba nje ungatyi iikomityi ezili-10 ngexesha elinye. Ngenxa yokuba ifayibha inkulu-kodwa usana lokutya okunefayibha? Hayi okuninzi.

Uphengululo lwe