Umucu

I-fibre yinto etholakala ezitshalweni. I-fiber yokudla, okuluhlobo lwefayibha ongayidla, itholakala ezithelweni, imifino, nakuzinhlamvu. Kuyingxenye ebalulekile yokudla okunempilo.

I-fiber yokudla yengeza inqwaba ekudleni kwakho. Ngoba kukwenza uzizwe ugcwele ngokushesha okukhulu, kungasiza ekulawuleni isisindo. I-fibre isiza ukugaya futhi isiza ukuvimbela ukuqunjelwa. Ngezinye izikhathi kusetshenziselwa ukwelashwa kwe-diverticulosis, isifo sikashukela nesifo senhliziyo.

Kunezinhlobo ezimbili ze-fiber: encibilikayo futhi engancibiliki.

I-fiber encibilikayo idonsela amanzi futhi iphendukele ku-gel ngesikhathi sokugaya. Lokhu kubamba ukugaya. I-fiber encibilikayo itholakala ku-oat bran, ibhali, amantongomane, imbewu, ubhontshisi, udali, uphizi, nezinye izithelo nemifino. Ucwaningo lukhombisile ukuthi i-fiber encibilikayo yehlisa i-cholesterol, engasiza ekuvikeleni isifo senhliziyo.

I-fiber engenayo i-insoluble itholakala ekudleni okufana ne-bran bran, imifino, nezinhlamvu eziphelele. Kubonakala kusheshisa ukudlula kokudla esiswini nasemathunjini futhi kungeza inqwaba esitokisini.

Ukudla inani elikhulu le-fiber ngesikhathi esifushane kungadala igesi emathunjini (ukuqunjelwa phansi), ukuqunjelwa, kanye namajaqamba esiswini. Le nkinga ivame ukuphela uma amabhaktheriya emvelo ohlelweni lokugaya ukudla esejwayele ukwanda kwefayibha. Ukungeza i-fiber ekudleni kancane, esikhundleni sakho konke ngasikhathi sinye, kungasiza ukunciphisa igesi noma isifo sohudo.

I-fiber eningi kakhulu ingaphazamisa ukumuncwa kwamaminerali afana ne-iron, i-zinc, i-magnesium ne-calcium. Ezimweni eziningi, lokhu akusona isizathu sokukhathazeka ngokweqile ngoba ukudla okunama-fiber amaningi kuvame ukunotha ngamaminerali.

Ngokwesilinganiso, abaseMelika manje badla cishe amagremu ayi-16 e-fiber ngosuku. Isincomo sezingane ezindadlana, intsha kanye nabantu abadala ukuthi badle amagremu angama-21 kuye kwangama-38 efayibha usuku ngalunye. Izingane ezincane ngeke zikwazi ukudla amakhalori anele ukufeza leli nani, kepha kuwumqondo omuhle ukwethula okusanhlamvu okuphelele, izithelo ezintsha nokunye ukudla okune-fiber ephezulu.

Ukuqinisekisa ukuthi uthola i-fiber eyanele, yidla ukudla okuhlukahlukene, kufaka phakathi:

• Izinhlamvu
• Ubhontshisi omisiwe nophizi
• Izithelo
• Imifino
• Izinhlamvu eziphelele

Faka i-fiber kancane kancane esikhathini esingamasonto ambalwa ukugwema ukucindezeleka kwesisu. Amanzi asiza i-fiber ukuthi idlule ohlelweni lokugaya ukudla. Phuza uketshezi oluningi (cishe izingilazi eziyi-8 zamanzi noma i-noncaloric fluid ngosuku).

Ukususa izithelo nemifino kunciphisa inani le-fiber oyithola ekudleni. Ukudla okunothe nge-fiber kunikela ngezinzuzo zezempilo lapho kudliwa kungaphekiwe noma kuphekiwe.

Ukudla - i-fiber; Ukuhlanganisa kabusha; Ubuningi; Ukuqunjelwa - fibre

• Ukuqunjelwa - yini okufanele uyibuze udokotela wakho
• Ukudla okune-fiber ephezulu

• Imithombo ye-fiber

UHensrud DD, uHeimburger DC. I-interface yomsoco wezempilo kanye nezifo. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

UThompson M, uNoel MB. Ukudla okunomsoco nomuthi womndeni. Ku: Rakel RE, Rakel DP, ama-eds. Incwadi Yezokwelapha Yomndeni. Umhlaka 9. IPhiladelphia, PA: Elsevier; 2016: isahluko 37.

UMnyango Wezolimo wase-US kanye noMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US. Imihlahlandlela Yezokudla KwabaseMelika, 2020-2025. Umhlaka 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Kubuyekezwe uDisemba 2020. Kufinyelelwe kuDisemba 30, 2020.