Ukudla okune-fiber kanye nezinzuzo eziyisithupha zezempilo

-Delile

• Izinzuzo ze-Fiber
• Uhlu lokudla okuphezulu kwe-fiber
• Izinhlobo zefayibha yokudla
• Imicu encibilikayo
• Imicu engafakwa
• Ubuningi bezintambo ngosuku

Izintambo ziyizinhlanganisela zemvelaphi yezitshalo ezingagayeki ngumzimba futhi ezingatholakala kokunye ukudla okufana nezithelo, imifino, okusanhlamvu nezinhlamvu, isibonelo. Ukusetshenziswa ngokwanele kwe-fiber ekudleni kubalulekile ukugcina impilo yamathumbu, ukulwa nokuvimbela izifo ezifana nokuqunjelwa, ukukhuluphala ngokweqile nesifo sikashukela.

Kunezinhlobo ezimbili ze-fiber, encibilikayo futhi engancibiliki, futhi ukudla okuningi kuqukethe zombili izinhlobo ze-fiber, kepha ngayinye inezinzuzo ezihlukile zomzimba. Incomo yansuku zonke yefayibha yomuntu omdala iphakathi kwama-25 no-38 amagremu.

Izinzuzo ze-Fiber

Ngokuvamile, izinzuzo zezempilo ze-fiber yilezi:

1. Ukulwa nokuqunjelwa, ngoba zisheshisa ukuhamba kwamathumbu futhi zenyuse umthamo wendle futhi zikusize ukuqedwa kwayo, ikakhulukazi uma kudliwe kanye nenani lamanzi elanele.
2. Khulisa umuzwa wokusutha, ngoba njengoba zingagayeki, zakha uhlobo lwejeli esiswini, zisiza ekwehliseni ama-kilojoule afakiwe futhi evuna ukwehla kwesisindo;
3. Siza ukulawula amazinga kashukela egazini, ngoba ukumuncwa kwama-carbohydrate ezingeni lamathumbu kuhamba kancane, kubangele ukuthi i-glucose ikhule ngokuqhubekayo futhi ne-insulin ilawule amazinga ayo egazini;
4. Nciphisa amazinga e-cholesterol ne-triglyceridengoba imicu iyakwazi ukunciphisa ukumuncwa kwamafutha ne-cholesterol ezingeni lamathumbu, kubangele ukuthi banciphise ukugxila kwabo emzimbeni ngokuhamba kwesikhathi;
5. Susa ubuthi obutholakala emathunjini, ngokusebenzisa indle, kanye nokulawula nokulawula i-pH emathunjini;
6. Gcina impilo yezitshalo zamathumbu kanye nesistimu yamathumbu, njengoba zisebenza njengokudla kwamagciwane azuzisayo akhona ngokwemvelo emathunjini. Ngaphezu kokukhuthaza impilo ye-microbiota yamathumbu, imicu inciphisa ukuvuvukala, yenyuse ukuzivikela komzimba futhi ivimbele ukwakheka kwezifo zamathumbu.

Ukuthola zonke izinzuzo ze-fiber, kuyadingeka ukusebenzisa ukudla okunothe nsuku zonke ngakho konke ukudla okuyisisekelo nokudla okulula. Kubalulekile futhi ukusho ukuthi lapho udla ukudla okune-fiber eningi, kuyadingeka ukwandisa ukwanda kwamanzi, ngoba amanzi ahambisa i-fiber futhi athambise amathumbu, enza lula ukuqedwa kwendle nokwenza ngcono ukuqunjelwa.

Uhlu lokudla okuphezulu kwe-fiber

Ithebula elilandelayo likhombisa ukudla okucebe kakhulu kunfayibha nokuthi kunani elinakho:

Izinhlobo zefayibha yokudla

Imicu yokudla ingahlukaniswa njengoncibilikayo noma engancibiliki, umehluko omkhulu phakathi kwayo ukuthi i-fiber encibilikayo ichitheka emanzini, kuyilapho i-fiber enganyibiliki ingasebenzi. Ngayinye yazo inezinzuzo zayo eziyinhloko.

Imicu encibilikayo

Imicu encibilikayo iyancibilika emanzini yakha ijeli, ngakho-ke ihlala isikhathi eside esiswini nasemathunjini amancane, ngaleyo ndlela inikeze umuzwa omkhulu wokusutha, ilawula ushukela wegazi futhi yehlise ne-cholesterol.

Ngaphezu kwalokho, imicu encibilikayo ifakwa emzimbeni futhi ivutshelwe ngamagciwane amahle akhona emathunjini, okusiza ukugcina impilo yamathumbu nokunciphisa ukuvuvukala, ukuvimbela ukuvela kwezifo zesisu, njengesifo sikaCrohn, isifo sezilonda emathunjini namathumbu acasulayo, futhi ukuvimbela umdlavuza we-colorectal, ngakho-ke kungathathwa njenge-prebiotic.

Eminye imicu encibilikayo yi-pectin ne-inulin, ngokwesibonelo, engatholakala kokudla okufana nezithelo, imifino, okusanhlamvu nokudla okuqukethe ama-oats, igciwane likakolweni, ibhali nerye. Bona okuningi ngokudla okune-fiber encibilikayo.

Imicu engafakwa

Imicu enganyibiliki ayihlanjululwa emanzini futhi ukuvutshelwa kwayo ku-microbiota yamathumbu kunqunyelwe, ngakho-ke lapho ifinyelela emathunjini amakhulu, iyasheshisa ukuhamba kwamathumbu ngoba yandisa umthamo wendle futhi isebenza njenge-laxative yemvelo, evimbela ukuvela kwezinkinga ezifana ukuqunjelwa, ama-hemorrhoids nokuvuvukala ezingeni lamathumbu. Babuye bathande ukususwa kwemikhiqizo enobuthi eyenziwe ezingeni lamathumbu.

Eminye imicu engaxazululeki yi-cellulose ne-lignin, ngokwesibonelo, engatholakala ikakhulu ezinhlamvwini ezigcwele, ikakhulukazi ama-alimondi egobolondo, i-chia nembewu ye-linseed, amantongomane, omisiwe kanye negobolondo lezithelo nemifino. Bheka okunye ukudla lapho kutholakala khona imicu enganyibiliki.

Ubuningi bezintambo ngosuku

Ingcezu yeseluleko sokwandisa ukusetshenziswa kwefayibha ekudleni ukufaka ukudla okuluhlaza okotshani, ikakhulukazi izithelo nemifino, kanye nezinhlamvu, imbewu nezinhlamvu eziphelele, ukugwema ukudla okucwengiwe okufana nofulawa wamabele, ufulawa kakolweni nelayisi elimhlophe.

Ngokuya nge-Academy of Nutrition and Dietetics, izincomo zansuku zonke zefayibha ziyahlukahluka ngobudala nangokobulili, ngokwethebula elilandelayo:

Lapho ngasizathu simbe kungenzeki ukufaka inani elinconyiwe le-fiber ngosuku ngokudla, kukhona ezinye izithasiselo ezingathengwa emakhemisi, ezitolo zokudla ezempilo noma ezitolo eziku-inthanethi kufomu le-capsule noma le-powder elinezinzuzo ezifanayo ne-fiber ekhona ekudleni.