Ngabe i-Fibre iyakudambisa noma ibangele ukuqunjelwa? Ukubukeka Okubucayi

-Delile

• I-Fibre Ngokuvamile Ilungele Ukugaya
• Kungakhulula Ukuqunjelwa Kwabantu Abaningi
• Kwezinye Izimo, Ukudla Amafayibha Angaphezulu Kwenza Ukuqunjelwa Kubi
• Izinhlobo Ezihamba Phambili Zokususa Ukuqothula
• Ukudla Okuhamba Phambili Kokuqeda Ukuqunjelwa
• Thatha Umlayezo Wekhaya

Ukuqunjelwa kuyinkinga ejwayelekile ethinta abantu abangafika kuma-20% minyaka yonke (,).

Isimo esinzima ukusichaza, njengoba imikhuba yokugezela yehluka kakhulu kumuntu nomuntu.

Kodwa-ke, uma unokunyakaza okungaphansi kokuthathu ngesonto futhi indle yakho inzima, yomile futhi kunzima ukuyidlulisa, kungenzeka uqunjelwe.

Esinye sezeluleko ezivame kakhulu kubantu abaqunjelwe ukuqoma ukudla imicu eminingi.

Kodwa ingabe lesi seluleko siyasebenza ngempela? Ake sibheke.

I-Fibre Ngokuvamile Ilungele Ukugaya

I-fiber yokudla igama elinikezwa ama-carbohydrate angenakudliwa ezitshalweni. Ingatholakala kukho konke ukudla kwezitshalo, kufaka phakathi izithelo, imifino, okusanhlamvu, amantongomane nembewu.

Imvamisa ihlukaniswa ngamaqembu amabili, ngokususelwa ekunciphiseni:

• I-fiber engafakwanga: Kutholakala ku-bran bran, imifino nezinhlamvu ezigcwele.
• I-fiber encibilikayo: Kutholakala ku-oat bran, amantongomane, imbewu, ubhontshisi, udali nophizi, kanye nezinye izithelo nemifino.

Lokho kusho ukuthi, ukudla okuningi okunothe kwe-fiber kuqukethe inhlanganisela yefayibha engenakunyibilika futhi encibilikayo ngezilinganiso ezahlukahlukene.

Noma umzimba wakho ungakwazi ukugaya i-fiber, ukudla okwanele kuwo kucatshangwa ukuthi kubaluleke kakhulu empilweni yakho yamathumbu. Lokhu kungenxa yokuthi i-fiber yokudla inyusa usayizi wezitulo zakho futhi izenze zithambe.

Izitulo ezinkulu, ezithambile zikusiza ukuthi uhlale uvamile, njengoba zihamba ngokushesha okukhulu emathunjini akho futhi kulula ukuzidlula ().

Lezi zinhlobo ezimbili ze-fiber zisiza ngalokhu ngezindlela ezihluke kancane.

Ama-fiber angenayo i-insoluble akhuphula isitulo sakho futhi asebenze njengebhulashi, eshanela emathunjini akho ukukhipha konke nokugcina izinto zihamba.

Izinhlobonhlobo ezincibilikisayo zithatha amanzi bese zakha into efana ne-gel. Lokhu kusiza indle yakho idlule ngokushelela emathunjini akho futhi ithuthukise isimo sayo nokungaguquguquki.

Ukuvutshelwa kohlobo olulodwa lwe-fiber encibilikayo, eyaziwa ngokuthi ama-prebiotic, emathunjini amakhulu nakho kungasiza ekugcineni isisu esinempilo ngokwandisa inani laso lama-bacteria amahle ().

Lokhu kungathuthukisa impilo yakho ngokunciphisa ubungozi bohlobo 2 sikashukela, isifo senhliziyo nokukhuluphala ().

Ukudla i-fiber eyanele kungakusiza ukuthi uhlale uvamile. Kungabuye kuthuthukise ibhalansi yamagciwane amahle esiswini sakho. Lokhu kunganciphisa ubungozi bezifo ezahlukahlukene, njengesifo senhliziyo, ukukhuluphala ngokweqile nesifo sikashukela.

Kungakhulula Ukuqunjelwa Kwabantu Abaningi

Uma uqunjelwe futhi une-fiber ephansi, ukudla okuningi kungasiza.

Ucwaningo lukhombisile ukuthi ukwandisa inani le-fiber oyidlayo kungakhuphula inani lezitokisi oziphasayo ().

Eqinisweni, ukubuyekezwa kwakamuva kukhombisile ukuthi abantu abangama-77% abanokuqunjelwa okungamahlalakhona bathole ukukhululeka ngokwandisa ukudla kwabo i-fiber ().

Ngaphezu kwalokho, izifundo ezimbili zithole ukuthi ukwanda kokudla kwe-fiber kungasebenza ngempumelelo njenge-laxative lactulose yokuqeda ukuqunjelwa ezinganeni (,).

Lokhu kusho ukuthi kubantu abaningi abanesifo sokuqunjelwa, ukumane badle i-fiber eningi kunganele ukulungisa inkinga (,).

Ngokuvamile kunconywa ukuthi amadoda adle ama-gramu angama-38 e-fiber ngosuku, nokuthi abesifazane badle amagremu angama-25 ().

Ngeshwa, kulinganiselwa ukuthi iningi labantu lidla ngaphansi kwengxenye yalesi samba, lifinyelela kuphela phakathi kuka-12-18 amagremu ngosuku (,,).

Iningi labantu alidli ifayibha eyanele yokudla. Labo abangenayo i-fiber ekudleni kwabo bangathola ukukhululeka ngokwandisa ukudla kwabo.

Kwezinye Izimo, Ukudla Amafayibha Angaphezulu Kwenza Ukuqunjelwa Kubi

Ngokwethiyori, i-fiber kufanele isize ukuvimbela nokwelapha ukuqunjelwa.

Kodwa-ke, ubufakazi bukhombisa ukuthi lesi seluleko asisebenzi kuwo wonke umuntu.

Ngenkathi ezinye izifundo zibonisa ukuthi ukufaka i-fiber ekudleni kwakho kungathuthukisa izimpawu zakho, ezinye izifundo zibonisa lokho ukunciphisa ukudla kwakho kuhamba phambili ().

Futhi, ukubuyekezwa kwakamuva kutholile ukuthi yize i-fiber ibisebenza ekwandiseni inani lokuhamba kwamathumbu, akusizanga ngezinye izimpawu zokuqunjelwa njengokuqina kwesitulo, ubuhlungu, ukuqunjelwa kanye negesi ().

Ukuthola ukuthi ukwanda kokudla kwakho i-fiber kuzosiza ukuqunjelwa kwakho, zama ukuthola imbangela yakho. Ungaqunjelwa ngenxa yezizathu eziningi, kufaka phakathi:

• Izici Zokuphila: Ukudla okuphansi kwe-fiber, ukungasebenzi kanye nokudla okuphansi koketshezi.
• Imithi noma izithasiselo: Izibonelo zifaka ama-opioid painkillers, antidepressants, antipsychotic kanye namanye ama-antacids.
• Izifo: Izibonelo zifaka phakathi isifo sikashukela, isifo samathumbu esibuhlungu, isifo sokuvuvukala kwamathumbu nezimo zemizwa ezinjengeParkinson's.
• Akwaziwa: Isizathu sokuqunjelwa kwabantu okungapheli asikaziwa. Lokhu kwaziwa njengokuqunjelwa okungapheli kwe-idiopathic.

Uma usuvele udla i-fiber eningi futhi ukuqunjelwa kwakho kubangelwa enye into, khona-ke ukufaka i-fiber eningi kungahle kungasizi futhi kungenza inkinga ibe yimbi ().

Kuyathakazelisa ukuthi ucwaningo luye lwabonisa ukuthi abanye abantu abanokuqunjelwa badla inani elifanayo le-fiber njengalabo abanganaso lesi simo (,).

Isifundo esisodwa sezinyanga eziyi-6 kubantu abangama-63 sathola ukuthi kubantu abanokuqunjelwa okungapheli kwe-idiopathic, i-fiber ephansi noma ngisho nokudla okungenayo i-fiber kuzithuthukise kakhulu izimpawu zabo. Ukususa i-fiber ngokuyisisekelo kwabaphulukisa ekuqunjelweni ().

Lokhu kuyiqiniso futhi kubantu abane-irritable bowel syndrome (IBS), njengoba ukudla okuningi kwe-fiber ephezulu nakho kuphezulu ku-FODMAPS, okwenza izimpawu ze-IBS zibe zimbi kakhulu (,).

Noma kunjalo, uma unikezwa izinzuzo zezempilo ze-fiber, akufanele usebenzise ukudla okune-fiber ephansi esikhathini eside ngaphandle kokubonisana nodokotela wakho noma udokotela wezokudla.

Ngaphezu kwalokho, kunobufakazi bokuthi izithasiselo ezingavutshelwa, ezincibilikayo zingabasiza laba bantu, yize bengazibekezeleli ezinye izinhlobo zefayibha kahle.

Kubantu abadla i-fiber eyanele kepha basaphethwe isisu, ukuyidla kakhulu kungenza izinkinga zabo zibe zimbi kakhulu. Kwezinye izimo, ukunciphisa i-fiber yokudla kungasiza ekunciphiseni ukuqunjelwa.

Izinhlobo Ezihamba Phambili Zokususa Ukuqothula

Izithako ze-fiber zingasiza ekwelapheni ukuqunjelwa, kufaka phakathi kulabo abanokuqunjelwa okungamahlalakhona noma i-IBS ().

Kodwa-ke, uma unesifo sokuqunjelwa okungamahlalakhona noma uhlangabezana nezimpawu ezinjengezinhlungu, umoya, ukuqunjelwa kanye negesi, kungakuhle ukuthi ufune isengezo esingavutshelwa, esincibilikayo se-fiber (,,).

Lokhu kungenxa yokuthi i-fiber ebiliswayo isetshenziswa njengokudla ngamagciwane asesiswini sakho, okuholela ekukhiqizweni kwamagesi emathunjini akho amakhulu.

Lokhu kungadala ukwanda kokukhiqizwa kwegesi esiswini sakho, okungenza izimpawu zakho zibe zimbi kakhulu.

Izibonelo zezithako ezincibilika ngefayibha zifaka:

• I-Psyllium: I-Psyllium husk neMetamucil
• I-Methyl cellulose: ICitrucel
• I-Glucomannan: Ama-Glucomannan capsules noma i-PGX
• Inulin: I-Benefibre (Canada), i-Fiber Choice noma i-Fibersure
• I-guar gum engaphethwe kancane: Sawubona Ummbila
• I-dextrin kakolweni: Umsizi (US)

I-Psyllium ivame ukubhekwa njengesinqumo esihle kunazo zonke.

Yize kubhekwa njengokuvuthayo, ucwaningo lukhombisile ukuthi i-psyllium ingakwazi ukwenza izitulo zijwayele futhi ibekezeleleke kahle, ngisho nabantu abane-IBS (,,).

Uma ungatholi i-fiber eyanele, ukwandisa kancane kancane inani lokudla okuphezulu kakhulu ekudleni kwakho kungasiza. Abantu abanokuqunjelwa okungapheli bangahlomula ngokungezelelwa okungavutshelwa, okuncibilikayo kwe-fiber.

Ukudla Okuhamba Phambili Kokuqeda Ukuqunjelwa

Uma ukutholakala kwakho kwe-fiber ngokuvamile kuphansi, zama ukufaka okunye ukudla okuphezulu kakhulu njengezithelo, imifino nezinhlamvu ezigcwele ekudleni kwakho.

Lokhu kuzokhuphula ukudla kwakho okuncibilikayo nokungancibiliki futhi kungasiza ekunciphiseni inkinga yakho.

Kungcono ukukwenza lokhu kancane kancane, njengoba ukukhuphula kakhulu ukudla kwakho esikhathini esifushane kungadala imiphumela emibi engafuneki njengobuhlungu, igesi nokuqunjelwa.

Ukudla okuphezulu kwe-fiber engafakwanga kufaka:

• Izinhlamvu eziphelele
• Izithelo nemifino enezikhumba
• Amantongomane nembewu

Ukudla okuphezulu kwe-fiber encibilikayo kufaka:

• Oats
• Imbewu yefilakisi
• Ibhali
• Rye
• Ubhontshisi namapulse
• Impande imifino

Okunye ukudla okune-fiber ephezulu kukhonjiswe ukuthi kusebenza kakhulu ekuqunjelweni. Isibonelo, imbewu yefilakisi ingasiza uma ukuqunjelwa kwakho kubangelwa yi-IBS (,).

Uma ufuna ukuzama imbewu yefilakisi, qala ngokuthatha ithisipuni elingu-1 ngosuku futhi ukhuphule kancane umthamo kuze kube yizipuni ezi-2 usuku lonke.

Ukuzenza zithande kakhudlwana, ungazifaka esiphuzweni noma uzifafaze ku-yogurt yakho, isaladi, okusanhlamvu noma isobho.

Amapulumu angasiza futhi ekuqedeni ukuqunjelwa. Zinefayibha ephezulu futhi zine-sugar alcohol sorbitol, eyi-laxative yemvelo (,).

Olunye ucwaningo lukhombisile ukuthi umlimi unomphumela osebenza kangcono kunezithasiselo ze-fiber ekwehliseni ukuqunjelwa. Umthamo osebenzayo kucatshangwa ukuthi ungaba ngama-gramu angama-50 (noma ama-prunes asezingeni eliphakathi nendawo) kabili ngosuku (,).

Kodwa-ke, uma une-IBS, kufanele uvikele ama-prune ngoba i-sorbitol iyi-FODMAP futhi ingandisa izimpawu zakho.

I-fiber engenayo i-insoluble ne-soluble itholakala ngokwemvelo ekudleni okuningi. Ama-prunes nawo angasiza, inqobo nje uma ungenayo i-IBS.

Thatha Umlayezo Wekhaya

Ukudla ukudla okunothe kakhulu kwe-fiber kungumbono omuhle wokwandisa impilo yokugaya ukudla.

Uma uqunjelwa futhi ungenayo i-fiber eningi ekudleni kwakho, lapho-ke ungazuza ngokudla okuningi kwakho.

Kodwa-ke, uma usuvele uthola i-fiber eyanele noma ukuqunjelwa kwakho kunesinye isizathu, ukwandisa ukudla kwakho kwe-fiber ekudleni kungenza izinto zibe zimbi kakhulu.

Ungahle uthande lezi zihloko ezihlobene:

• Izixazululo Zasekhaya Ezi-13 Zokunciphisa Ukuqunjelwa Ngokwemvelo
• Ukudla Okune-fibre Ephakeme Okufanele Ukudla
• Izindlela Ezi-16 Ezilula Zokudla Amafayibha Angaphezulu
• I-Fibre Kahle, I-Fiber Engalungile - Ukuthi Izinhlobo Ezihlukile Zikuthinta Kanjani
• I-FODMAP 101: Umhlahlandlela Wabaqalayo Oningiliziwe