I-Fibre Kahle, I-Fiber Engalungile - Ukuthi Izinhlobo Ezihlukile Zikuthinta Kanjani

-Delile

• Iyini i-Fibre futhi ihlukaniswa kanjani?
• I-Soluble vs Insoluble Fibre
• I-Fiber evuthayo
• Umthambo we-viscous
• Isitashi Esivikelayo
• Imicu Ehlukile Ekufanele Ukugqanyiswa
• AmaFructans
• I-Beta-Glucan
• Glucomannan
• Thatha Umlayezo Wekhaya

I-Fiber ingathonya izici eziningi zempilo.

Ukusuka emathunjini amabhaktheriya kuye ekunciphiseni isisindo, kuvame ukubhekwa njengengxenye ebalulekile yokudla okunempilo.

Abantu abaningi banokuqonda okuyisisekelo kwe-fiber, futhi bathambekele ekukukhalakatheni konke kube isigaba esisodwa.

Noma kunjalo, iqiniso yilokho akuyona yonke ifayibha edalwe ngokulingana.

Ezinye izinhlobo zizuzisa kakhulu, kanti ezinye zingadala izinkinga zokugaya ukudla kwabanye abantu.

Lo mbhalo uchaza konke odinga ukukwazi ngezinhlobo ezahlukahlukene zefayibha.

Iyini i-Fibre futhi ihlukaniswa kanjani?

“I-fiber” ibhekisa eqenjini elihlukahlukene lama-carbohydrate abantu abangakwazi ukugaya.

Sintula ama-enzyme wokugaya adingekayo ukuwaphula, ngakho-ke adlula ohlelweni lokugaya ukudla olungashintshi.

Ukudla okunconyiwe kungu-38 gramu wabesilisa, no-25 gram kwabesifazane. Kodwa-ke, iningi labantu lidla cishe uhhafu walokho, noma u-15-17 amagremu ngosuku (1, 2).

I-fibre itholakala kakhulu ekudleni kwezitshalo, kufaka phakathi imifino, izithelo, imidumba, okusanhlamvu okuphelele, amantongomane nembewu (ngemininingwane engaphezulu, nalu uhlu lokudla okungu-22 okuphezulu-fiber).

Kukhona empeleni ifayela le- okukhulu imicu ehlukahlukene etholakala ekudleni.

Inkinga ukuthi zivame ukuhlukaniswa ngezindlela ezahlukahlukene, ezingadida kakhulu.

I-Fiber ihlukaniswa ngokusemthethweni ngezinhlobo ezimbili eziyinhloko (3):

• I-fiber yokudla: I-fibre etholakala ngokwemvelo ekudleni.
• I-fiber esebenzayo: I-fiber ekhishwe futhi ihlukaniswe nokudla okuphelele, bese ingezwa ekudleni okusetshenzisiwe.

Kodwa-ke, kunenkinga enkulu yokuhlukanisa i-fiber ngale ndlela. Iyasitshela lutho ngemiphumela yabo yezempilo.

Enye indlela edumile yokuhlukanisa i-fiber isuselwa ku- ukuncibilika (encibilikayo i-insoluble), i-viscosity (viscous vs non-viscous) futhi ukuvutshelwa (okungabila ngokungavuthwa).

Bese kuba khona elinye futhi ikilasi lezakhi ezibizwa ngokuthi amastatshi angazweli, avame ukuhlukaniswa ngemicu yokudla.

Izindwangu zingama-carbohydrate angagayeki atholakala ngokwemvelo ekudleni kwezitshalo. Zivame ukuhlukaniswa njengokudla (okutholakala ngokwemvelo) noma okusebenzayo (okungezwe ekudleni).

I-Soluble vs Insoluble Fibre

Ukuncibilika kwe-fiber kubhekisa emandleni ayo okuncibilika emanzini.

Ngokuya ngalokhu, i-fiber ivame ukuhlukaniswa njengokuncibilika noma okungancibiliki:

• I-fiber encibilikayo ihlangana namanzi emathunjini, yakhe into efana ne-gel. Inganciphisa ama-spikes kashukela egazini, futhi inezinzuzo ezahlukahlukene zezempilo ze-metabolic ().
• I-fiber engafakwanga ayihlangani namanzi futhi idlule ohlelweni lokugaya ukudla ikakhulu iqinile. Isebenza kakhulu njenge-ejenti "yokukhwabanisa", futhi ingasiza ukusheshisa ukudlula kokudla nemfucuza emathunjini akho ().

Imicu encibilikayo ihlanganisa izinsini, ama-pectin, i-psyllium, i-beta-glucans nezinye. Imicu engafakwanga ihlanganisa i-lignin ne-cellulose.

Ukudla okutshalwayo okwehlukene kunezilinganiso ezahlukahlukene zemicu encibilikayo nengancibiliki.

I-Fiber ivame ukuhlukaniswa ngokuya ngekhono layo lokuncibilika emanzini. I-fiber encibilikayo inezinzuzo ezahlukahlukene zempilo ye-metabolic, kuyilapho i-fiber engancibiliki isebenza ikakhulu njenge-ejenti yokuqunjelwa.

I-Fiber evuthayo

Amabhaktheriya alinganiselwa ku-100 trillion aphilayo ahlala emathunjini omuntu, ikakhulukazi emathunjini amakhulu ().

Lawa magciwane empeleni kubalulekile ukuthola impilo efanelekile kubantu. Badlala izindima ezahlukahlukene ezihlobene nokuphathwa kwesisindo, ukulawula ushukela egazini, ukuzivikela komzimba, ukusebenza kwengqondo kanye nempilo yengqondo (, 8,,, 11, 12).

Zibaluleke kakhulu ukuthi zivame ukubizwa ngokuthi "isitho esikhohliwe" ().

Ngoba abantu abakwazi ukugaya i-fiber, kugcina kufinyelele emathunjini amakhulu ikakhulu okungashintshiwe.

Lokhu kukhulisa inani nokulinganisela kwama-bacterium e-gut anobungani, nawo akhiqiza ama-fatty chain chain anezinzuzo zezempilo ezinamandla ().

Imicu eminingi ebolayo iyancibilika, kepha kukhona nemicu engaxazululeki engasebenza ngale ndlela.

Imicu evuthayo ifaka ama-pectin, i-beta-glucans, i-guar gum, i-inulin ne-oligofructose.

Imithombo yokudla okuphelele kakhulu yemicu evutshelwayo ubhontshisi nemidumba. Ukukhonza inkomishi engu-1 kuvame ukuhlinzeka kuze kube uhhafu kokudla okunconywayo kwansuku zonke kwe-fiber.

Konke okushiwoyo, omunye wemikhiqizo evela ku-fiber fermentation yigesi. Kungakho ukudla okune-fiber eningi ebilayo kungadala ukuqunjelwa phansi nokuqaqamba kwesisu, ikakhulukazi uma abantu bengakujwayele ukudla ifayibha eningi.

I-fiber efuthayo iyagaywa futhi isetshenziswe njengophethiloli ngamagciwane anobungane esiswini. Lokhu kungaholela emiphumeleni ehlukahlukene enenzuzo kwezempilo.

Umthambo we-viscous

Ezinye izinhlobo zemicu encibilikayo zakha ijeli elijiyile lapho lihlangana namanzi. Lokhu kwaziwa njenge viscous imicu.

Kalula nje, i-viscosity ye-fluid ibhekisela “ekujiyweni” kwayo. Isibonelo, uju we-sweetener ubukeka kakhulu kunamanzi.

Uma udla i-viscous fiber, yakha into efana ne-gel "ehlala" emathunjini.

Lokhu kubambezela ukugayeka nokumuncwa kwezakhamzimba, okuholele ekuzweleni isikhathi eside kokugcwala nokuncipha kokudla (, 17,).

Ukubuyekezwa kwezifundo ezingama-44 ekwelashweni kwe-fiber kutholakale ukuthi yimicu ye-viscous kuphela eyehlise ukudla futhi yabangela ukwehla kwesisindo ().

Imicu e-viscous ifaka i-glucomannan, i-beta-glucans, ama-pectin, i-guar gum ne-psyllium. Imithombo yokudla okuphelele ifaka phakathi imidumba, i-asparagus, amahlumela eBrussels, i-oats nembewu yefilakisi.

Imicu e-viscous yakha into efana ne-gel ehlala emathunjini, okuholela ekuthuthukisweni kwemizwa yokugcwala, ukunciphisa ukudla nokuncipha.

Isitashi Esivikelayo

Isitashi yizinhlobo eziyinhloko zama-carbohydrate ekudleni.

Bangamaketanga amade amangqamuzana kashukela, atholakala kumazambane, okusanhlamvu nokunye ukudla okuningi.

Esinye isitashi simelana nokugaywa, ukuze sidlule ohlelweni lokugaya ukudla singashintshi.

Lolu hlobo lwesitashi lubizwa ngokuthi isitashi esimelana nayo, futhi lusebenza njenge-fiber encibilikayo, ebolayo emathunjini (20).

Isitashi esimelana nezinzuzo eziningi ezinamandla zezempilo. Ithuthukisa impilo yokugaya ukudla, ithuthukise ukuzwela kwe-insulin, yehlise amazinga kashukela egazini futhi yehlise kakhulu ukudla (,,,,).

Kunemithombo eminingi yokudla emihle yesitashi esimelana nayo, kufaka phakathi ubhanana oluhlaza, imidumba ehlukahlukene, ama-cashews nama-oats aluhlaza. Uhlu olunemininingwane eminingi lungatholakala lapha.

Ngokwengeziwe, ukudla okuthile okunesitashi kuvame ukwakha inani elikhulu lesitashi esingamelani uma selehlile ngemuva kokupheka. Lokhu kufaka phakathi amazambane amhlophe nelayisi elimhlophe.

Isitashi samazambane eluhlaza naso siphezulu kakhulu kwisitashi esimelana naso, futhi abanye abantu basidla njengesengezo.

Isitashi esimelana nohlobo lwesitashi eleqa ukugayeka kokudla. Isebenza njenge-fiber encibilikayo, evutshekayo, futhi inezinzuzo eziningi zezempilo.

Imicu Ehlukile Ekufanele Ukugqanyiswa

Imicu eminingana inemithelela ethile yezempilo, futhi ikufanele ukugqanyiswa.

AmaFructans

I-fructan igama elisetshenziselwa ukuchaza uchungechunge oluncane lwama-molecule e-fructose.

I-Oligofructose ne-inulin yizinhlobo ezimbili eziyinhloko ze-fructan ekudleni. Bangondla amabhaktheriya anobungane emathunjini, futhi bakhonjisiwe ukuthi basiza ekwelapheni izinhlobo ezithile zohudo (26).

Kodwa-ke, ama-fructans nawo ahlukaniswa njengama-FODMAP, izinhlobo zama-carbohydrate aziwa ukudala izinkinga zokugaya ukudla kubantu abaningi (27).

Eqinisweni, ama-fructans namanye ama-FODMAP abangela izimpawu ezimbi ku 3 kubantu abangu-4 nge-irritable bowel syndrome, isifo esivamile sokugaya ukudla (28).

Umthombo omkhulu wama-fructans ekudleni kwanamuhla ngukolweni (29).

I-Beta-Glucan

Izinzuzo zezempilo ze-beta-glucans zibhalwe kakhulu. Le micu inesakhiwo esithile samangqamuzana esibenza babukeke kakhulu emathunjini.

Ama-beta-glucans angathuthukisa ukuzwela kwe-insulin namazinga aphansi kashukela egazini. Futhi zinganciphisa kakhulu amazinga e-cholesterol futhi zikhulise imizwa yokugcwala ().

Imithombo yokudla eyinhloko yama-beta-glucans yi-oats nebhali.

Glucomannan

IGlucomannan iyi-fiber e-viscous evame ukumakethwa njengesengezo sokulahlekelwa isisindo.

Ucwaningo oluningi lukhombisile ukuthi i-glucomannan ingadala ukwehlisa isisindo, ilwe nokuqunjelwa futhi ithuthukise izinto ezinobungozi zesifo senhliziyo (,,,).

AmaFructans yimicu engadala izimpawu ezimbi zokugaya ukudla kwabanye abantu. Ama-beta-glucans kanye ne-glucomannan ayimicu encibilikayo, enemisindo enenzuzo enamandla yezempilo.

Thatha Umlayezo Wekhaya

Ama-fibers ancibilikayo, abukekayo futhi abilayo abonakala ngathi anempilo kakhulu, kude kakhulu. Isitashi esimelana nakho kunempilo emangalisayo.

Imithombo emihle yemicu enempilo ifaka imifino, izithelo, i-oats, imidumba, amantongomane, ushokoledi omnyama, ukwatapheya, imbewu ye-chia nokunye ukudla okuhlukahlukene.

Kodwa-ke, mhlawumbe asikho isidingo sokukhathazeka ngemininingwane lapha. Uma nje udla ukudla okuningi kwezitshalo, ukudla kwakho kwe-fiber kufanele kuzinakekele.