Kutheni iFibre ilungile kuwe? Inyaniso ye-Crunchy

Umxholo

• Yintoni iFibre?
• Ukutya kwefiber "Kulungile" iBacteria yesibindi
• Ezinye iintlobo zeFayibha zinokukunceda ukunciphisa umzimba
• Ifayibha inokunciphisa i-Spikes zeShukela yeGazi emva kwesidlo seCarb ephezulu
• Ifayibha inokunciphisa iCholesterol, kodwa umphumo awukho mkhulu
• Kuthekani Ngefayibha kunye nokuqhinwa?
• Ifayibha inokunciphisa ubungozi bomhlaza obusebusweni
• Umgca osezantsi
• Ukulungiselela isidlo: Iiapile Yonke Imihla

Ifayibha sesinye sezizathu eziphambili zokutya okutyala konke okulungeleyo.

Ubungqina obukhulayo bubonisa ukuba ukutya okwaneleyo kwefayibha kunokunceda ekucoleni ukutya kwaye kunciphise umngcipheko wesifo esinganyangekiyo.

Uninzi lwezi zibonelelo zixolelaniswe sisisu sakho microbiota- izigidi zebacteria ezihlala kwinkqubo yakho yokwetyisa.

Nangona kunjalo, ayizizo zonke iifayibha ezenziwe ngokulinganayo. Uhlobo ngalunye luneziphumo ezahlukeneyo zempilo.

Eli nqaku lichaza izibonelelo ezisekwe kubungqina bezempilo kwifayibha.

Yintoni iFibre?

Ukubeka ngokulula, ifayibha yokutya yi-carbohydrate engagayekiyo efumaneka kukutya.

Yahlulwe yangamacandelo amabini abanzi ngokusekwe ekunyibilika kwamanzi:

1. Ifayibha enyibilikayo: Ukunyibilika emanzini kwaye kunokudityaniswa yi-bacteria "elungileyo" emathunjini.
2. Ifayibha engenakunyibilika: Ayinyibiliki emanzini.

Mhlawumbi indlela eluncedo ngakumbi yokwahlulahlulahlula ifayibha inokuvuthwa xa kuthelekiswa nokungavusi, okubhekisa ekubeni ingaba i-bacterial gut inobuhlobo ingayisebenzisa okanye hayi.

Kubalulekile ukugcina engqondweni ukuba kukho iintlobo ezahlukeneyo zefiber. Ezinye zazo zinezibonelelo ezibalulekileyo zempilo, ngelixa ezinye zingenamsebenzi.

Kukho ukungqubana okuninzi phakathi kweentsinga ezinyibilikayo nezinganyibilikiyo. Ezinye iintsinga ezingenakunyibilika zinokugaywa yibhaktiriya elungileyo emathunjini, kwaye ukutya okuninzi kuqulethe zombini imicu enyibilikayo nenganyibilikiyo.

Abasemagunyeni kwezempilo bacebisa ukuba amadoda nabafazi batye i-38 kunye ne-25 yeegramu zentsinga ngemini, ngokwahlukeneyo.

Iicarbohydrate ezingagayekiyo ziyaziwa ngokudibeneyo njengefayibha. Zihlala zihlulwe njenge-soluble okanye i-insoluble.

Ukutya kwefiber "Kulungile" iBacteria yesibindi

Iibhaktheriya ezihlala emzimbeni womntu zingaphezulu kweeseli zomzimba 10 ukuya ku-1.

Iintsholongwane zihlala kulusu, emlonyeni nasempumlweni, kodwa uninzi luhlala emathunjini, ikakhulu amathumbu amakhulu ().

Malunga ne-500 yeentlobo zeebhaktiriya ezihlala emathunjini, zizonke ziiseli zezigidi ezili-100. Ezi gut gut bacteria zikwabizwa ngokuba ziifula flora.

Ayisiyonto imbi leyo. Ngapha koko, kukho ubudlelwane obunenzuzo phakathi kwakho kunye nezinye zeentsholongwane ezihlala kwinkqubo yakho yokwetyisa.

Unika ukutya, indawo yokuhlala kunye nendawo yokuhlala ekhuselekileyo yebhaktheriya. Ukubuya, bayahoya ezinye zezinto umzimba womntu ongenakuzenza ngokwawo.

Kwiintlobo ezininzi zebacteria, ezinye zibalulekile kwimicimbi eyahlukeneyo yempilo yakho, kubandakanya ubunzima, ulawulo lweswekile yegazi, ukusebenza komzimba kunye nokusebenza kwengqondo (,,,, 6).

Unokuzibuza ukuba inantoni yokwenza nefayibha. Njengawo nawuphi na umzimba, iintsholongwane kufuneka zitye ukuze zifumane amandla okusinda nokusebenza.

Ingxaki kukuba uninzi lwee-carbs, iiprotein kunye namafutha ziyangeniswa kwigazi ngaphambi kokuba zenze amathumbu amakhulu, zishiya kuncinci iintyatyambo zamathumbu.

Kulapho kungena khona ifayibha. Iiseli zomntu azinazo ii-enzymes zokwetyisa ifayibha, ke oko kufikelela kumathumbu amakhulu ngokungaguqukiyo.

Nangona kunjalo, iintsholongwane zamathumbu emathunjini zinee-enzymes zokugaya uninzi lwezi fayibha.

Esi sesona sizathu sibalulekileyo sokuba (ezinye) imicu yokutya ibalulekile empilweni. Batya iintsholongwane "ezilungileyo" emathunjini, zisebenza njenge-prebiotic ().

Ngale ndlela, bakhuthaza ukukhula kwamathumbu ebacteria "alungileyo", anokuba neziphumo ezahlukeneyo kwimpilo ().

Iibhaktheriya ezinobungane zivelisa izondlo zomzimba, kubandakanya i-fatty-chain fatty acids ezifana ne-acetate, propionate kunye ne-butyrate, apho ibutyrate ibonakala ibaluleke kakhulu ().

Ezi zi-fatty-chain fatty acids zingondla iiseli kwi-colon, zikhokelela ekunciphiseni ukuvuvukala kwamathumbu kunye nokuphuculwa kweengxaki zokugaya ukutya njenge-bowel syndrome, isifo sikaCrohn kunye nesifo sezilonda zesilonda (,, 12).

Xa ibhaktiriya ibila ifayibha, zivelisa iigesi. Esi sizathu sokuba ukutya okune-fiber ephezulu kunokubangela ukuqunjelwa kunye nokuqaqanjelwa sisisu kwabanye abantu. Ezi ziphumo zihlala zihamba kunye nexesha njengoko umzimba wakho uhlengahlengisa.

Ukutya izixa ezaneleyo zesinyibilikisi esinyibilikayo, kunye nefayibha ebilayo kubaluleke kakhulu kwimpilo efanelekileyo kuba ikwandisa ukusebenza kweentsholongwane ezinobungane emathunjini.

Ezinye iintlobo zeFayibha zinokukunceda ukunciphisa umzimba

Iindidi ezithile zefayibha zinokukunceda ukunciphisa umzimba ngokunciphisa ukutya kwakho.

Ngapha koko, olunye uphononongo lubonisa ukuba ukwanda kwefayibha yokutya kunokubangela ukwehla kobunzima ngokunciphisa ngokuzenzekelayo ikhalori (14).

Ifayibha inokuntywila emanzini emathunjini, icothise ukufunxeka kwezondlo kunye nokwandisa iimvakalelo zokugcwala ().

Nangona kunjalo, oku kuxhomekeke kudidi lwefayibha. Ezinye iintlobo azinampembelelo kubunzima, ngelixa imicu ethile enyibilikayo inokuba nefuthe elibalulekileyo (,,, 19).

Umzekelo olungileyo wesongezelelo sefayibha yokunciphisa umzimba yi-glucomannan.

Ezinye iintlobo zefayibha zinokubangela ukunciphisa umzimba ngokwandisa iimvakalelo zokugcwala, okukhokelela ekunciphiseni ukutya kweekhalori.

Ifayibha inokunciphisa i-Spikes zeShukela yeGazi emva kwesidlo seCarb ephezulu

Ukutya okuphezulu-fiber kuhlala kunesalathiso esezantsi se-glycemic kunemithombo ecoliweyo ye-carb, ethe yahluthwa uninzi lwefayibha.

Nangona kunjalo, izazinzulu zikholelwa kuphela kwi-viscosity ephezulu, iintsinga ezinyibilikayo zinayo le propati ().

Ukubandakanya ezi viscous, fibers ezinyibilikayo kwizidlo eziqulethe i-carb kunokubangela i-spikes ezincinci kwiswekile yegazi ().

Oku kubalulekile, ngakumbi ukuba ulandela ukutya okuphezulu kwe-carb. Kule meko, ifayibha inokunciphisa ukubakho kweecarbs eziphakamisa iswekile yegazi lakho kumanqanaba ayingozi.

Oko kwathiwa, ukuba unemiba yeswekile yegazi, kuya kufuneka uthathele ingqalelo ukunciphisa ukutya kwakho kwe-carb, ngakumbi ifayibha esezantsi, icarbs ecoliweyo, efana nomgubo omhlophe kunye neswekile eyongeziweyo.

Ukutya okuqulethe ifayibha ebonakalayo kunesalathiso esisezantsi se-glycemic kwaye kubangela iipikisi ezincinci kwiswekile yegazi kunokutya okusezantsi kwifayibha.

Ifayibha inokunciphisa iCholesterol, kodwa umphumo awukho mkhulu

I-viscous, i-fiber enyibilikayo inokunciphisa amanqanaba akho e-cholesterol.

Nangona kunjalo, isiphumo asiphantse sibe nomtsalane njengoko unokulindela.

Ukuphononongwa kwezifundo ezilawulwayo ezingama-67 kufumanise ukuba ukusebenzisa i-2-10 iigram zefayibha enyibilikayo ngosuku kunciphise i-cholesterol iyonke nge-1.7 mg / dl kunye ne-LDL cholesterol nge-2.2 mg / dl, ngokomndilili ().

Kodwa oku kuxhomekeke kwi-viscosity yefayibha. Olunye uphononongo lufumene ukuncipha okumangalisayo kwi-cholesterol kunye nokwanda kwefayibha (,).

Nokuba le nto ineziphumo ezinokubakho kwixesha elide ayaziwa, nangona uninzi lwezifundo zokujonga zibonisa ukuba abantu abatya ifayibha ngakumbi banomngcipheko ophantsi wesifo sentliziyo ().

Ezinye iintlobo zefayibha zinokunciphisa amanqanaba e-cholesterol. Nangona kunjalo, uninzi lwezifundo lubonisa ukuba umphumo awukho mkhulu kakhulu, ngokomndilili.

Kuthekani Ngefayibha kunye nokuqhinwa?

Esinye sezibonelelo eziphambili zokonyusa ukutya kwefayibha kuncitshisiwe kwesisu.

Ifayibha ibango lokuba iyanceda ukufunxa amanzi, yonyuse ubuninzi besitulo sakho kwaye ikhawulezise ukuhamba kwesitulo sakho emathunjini. Nangona kunjalo, ubungqina buyaphikisana.

Olunye uphononongo lubonisa ukuba ukwanda kwefayibha kunokuphucula iimpawu zokuqhinwa, kodwa ezinye izifundo zibonisa ukuba ukususa ifayibha kuphucula ukuqhina. Iziphumo zixhomekeke kuhlobo lwefayibha.

Kwisifundo esinye kubantu abangama-63 abanokuqunjelwa okungapheliyo, ukuya kwisidlo esine-fiber esezantsi kulungisa ingxaki yabo. Abantu abahlala kukutya okuphezulu okunefayibha abakhange babone kuphucuka ().

Ngokubanzi, ifayibha eyonyusa umxholo wamanzi esitulweni sakho inesiphumo sokuhambisa isisu, ngelixa ifayibha eyongeza kubunzima besitulo ngaphandle kokonyusa umxholo wamanzi inokuba nesiphumo sokuzibamba.

Iintsinga ezinyibilikayo ezenza ijeli kwitrake digestive tract kwaye azivundiswa kukugulisa iintsholongwane zihlala zisebenza. Umzekelo olungileyo wefayibha yokwenza ifayibha yi-psyllium ().

Ezinye iintlobo zefiber, ezifana ne-sorbitol, zinefuthe le-laxative ngokudweba amanzi kwikholoni. Iipruni ngumthombo olungileyo we-sorbitol (,).

Ukukhetha uhlobo oluchanekileyo lwefayibha kunokunceda ukuqunjelwa kwakho, kodwa ukuthatha izongezo ezingalunganga kunokwenza ngokuchaseneyo.

Ngesi sizathu, kuya kufuneka ubonane nengcali yezempilo ngaphambi kokuba uthathe izongezo zefayibha zokuqhinwa.

Iziphumo ze-laxative zefiber ziyahluka. Abanye banciphisa ukuqhina, kodwa abanye bonyusa ukuqhina. Oku kubonakala kuxhomekeke kumntu ngamnye kunye nohlobo lwefayibha.

Ifayibha inokunciphisa ubungozi bomhlaza obusebusweni

Umhlaza ongumbala ngunobangela wesithathu ophambili wokubulala abantu abanomhlaza emhlabeni ().

Izifundo ezininzi zinxibelelanise ukutya okuphezulu kokutya okune-fiber kunye nomngcipheko omncinci womhlaza wekolon ().

Nangona kunjalo, ukutya okupheleleyo, okune-fiber eninzi njengeziqhamo, imifuno kunye neenkozo ezipheleleyo ziqulathe ezinye izakha mzimba ezisempilweni kunye nee-antioxidants ezinokuchaphazela umngcipheko womhlaza.

Ke ngoko, kunzima ukwahlulahlula iziphumo zefayibha kwezinye izinto kukutya okusempilweni, ukutya okugcweleyo. Ukuza kuthi ga ngoku, akukho bungqina bunamandla bungqina ukuba ifayibha ineziphumo zokuthintela umhlaza ().

Nangona kunjalo, kuba ifayibha inokunceda ukugcina udonga lwekholoni lusempilweni, uninzi lwezazinzulu zikholelwa ukuba ifayibha idlala indima ebalulekileyo ().

Izifundo zidibanise ukutya okuphezulu nefayibha kunye nomngcipheko omncinci womhlaza wekolon. Nangona kunjalo, unxibelelwano alulingani nobangela. Ukuza kuthi ga ngoku, akukho zifundo zibonakalise izibonelelo ezichanekileyo zefayibha kuthintelo lomhlaza.

Umgca osezantsi

Ifayibha yokutya inezibonelelo ezahlukeneyo zempilo.

Ayondli kuphela ibacteria yakho yamathumbu, ifayibha enokuvunda ikwenze ii-acid ezinamafutha amancinci, ezondla udonga lwekholoni.

Ukongeza, ifayibha ene-viscous, enyibilikayo inokunciphisa ukutya kwakho, amazinga asezantsi e-cholesterol kunye nokunciphisa ukunyuka kweswekile yegazi emva kokutya okuphezulu kwe-carb.

Ukuba ujonge indlela yokuphila esempilweni, kuya kufuneka uqiniseke ukuba ufumana ifayibha eyahlukeneyo kwiziqhamo, imifuno kunye neenkozo.

Ukulungiselela isidlo: Iiapile Yonke Imihla