I-Fibre Ingakusiza Ukwehlisa Isisindo - Kepha Uhlobo Olucacile Kuphela

-Delile

• I-Fibre Yondla I-Gut Yakho Yobungane
• AmaBacteria Amahle Usiza Ukulwa Nokuvuvukala
• I-Fiber e-Viscous Inganciphisa Ukudla Kwakho, Kukusize Udle Okuncane
• Ingabe ama-fiber supplements ayasebenza ekulahlekelweni kwesisindo?
• Imithombo Ecebile Ye-viscous Fibre
• Okusemqoka

I-Fiber yisakhi esibalulekile esivame ukunganakwa.

Kalula nje, i-fiber ibhekisa kuma-carbohydrate angenakugaywa ngamathumbu akho.

Ihlukaniswa njengokuncibilika noma ukungancibiliki kuye ngokuthi iyancibilika yini emanzini.

Imicu engenakunyakaziswa isebenza ikakhulu njengama-bulking agents, engeza okuqukethwe esitokisini sakho. Ngokuphambene nalokho, izinhlobo ezithile ze-fiber encibilikayo zingathinta kakhulu impilo kanye ne-metabolism - kanye nesisindo sakho ().

Lo mbhalo uchaza ukuthi i-fiber encibilikayo ingakhuthaza kanjani ukulahleka kwesisindo.

I-Fibre Yondla I-Gut Yakho Yobungane

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

Kanye namanye ama-microbes atholakala ohlelweni lwakho lokugaya ukudla, lawa ma-bacteria avame ukubizwa ngokuthi yi-gut flora noma i-gut microbiome.

Izinhlobo ezahlukahlukene zamagciwane zidlala indima ebalulekile ezicini ezahlukahlukene zempilo, kufaka phakathi ukuphathwa kwesisindo, ukulawula ushukela egazini, ukuzivikela kanye nokusebenza kobuchopho (,,,, 7).

Njengezinye izinto eziphilayo, amabhaktheriya adinga ukudla kahle ukuze ahlale enempilo.

Yilapho i-fiber-encibilikayo, ingxenye enkulu - inyathela khona. I-fiber encibilikayo idlula ohlelweni lwakho lokugaya ukudla ingashintshi, ekugcineni ifinyelele kuma-bacterium akho anesisu ayigayayo ayenze amandla asebenzisekayo.

I-fiber ezuzisa ama-gut gut bacteria yaziwa njenge-fiber prebiotic noma i-fiber ebilayo. Kubhekwa njengokuzuzisa kakhulu impilo nesisindo somzimba (,).

Imicu ethile engancibiliki, njengesitashi esingazweli, nayo isebenza njengama-prebiotic.

I-fiber ayitholi ukugayeka futhi ivame ukufinyelela emathunjini akho amakhulu ngokungashintshi. Lapho, imicu ethile encibilikayo isiza ukondla amabhaktheriya amathumbu anobungani abalulekile empilweni enhle.

AmaBacteria Amahle Usiza Ukulwa Nokuvuvukala

Ama-bacterium we-Gut adume ngomphumela wawo ekuvukeleni okungapheli ().

Akhiqiza izakhamzimba zomzimba wakho, kufaka phakathi ama-fatty chain fatty asuthisa amaseli kukholoni yakho.

Lokhu kuholela ekunciphiseni ukuvuvukala kwamathumbu nokuthuthuka kokuphazamiseka okuhlobene nokuvuvukala (,, 13).

Ukucacisa nje, ukuvuvukala okunamandla (kwesikhashana) kunenzuzo ngoba kusiza umzimba wakho ukulwa nabahlaseli bangaphandle nokulungisa amaseli alimele.

Kodwa-ke, ukuvuvukala okungapheli (kwesikhathi eside) kuyinkinga enkulu ngoba kungaqala ukulwa nezicubu zomzimba wakho.

Ukuvuvukala okungamahlalakhona, okuphansi kudlala indima enkulu cishe kuzo zonke izifo ezingamahlalakhona zaseNtshonalanga, kufaka phakathi isifo senhliziyo, i-Alzheimer's kanye ne-metabolic syndrome (,,).

Kukhona nobufakazi obandayo bokuthi ukuvuvukala kuhlotshaniswa nokuzuza kwesisindo nokukhuluphala (,,).

Ucwaningo oluningi lokuhlola lubonisa ukuthi ukudla okuphezulu kwe-fiber kuxhunyaniswa namazinga aphansi ezimpawu zokuvuvukala egazini (,).

Ukuvuvukala kuhlotshaniswa nezifo eziningi zokuphila, kufaka phakathi ukukhuluphala. Ukusetshenziswa kwe-fiber kuye kwaxhunyaniswa nokuncipha kokuvuvukala.

I-Fiber e-Viscous Inganciphisa Ukudla Kwakho, Kukusize Udle Okuncane

Udinga ukuba nokushoda kwekhalori ukuze unciphise isisindo.

Lokho wukuthi, ama-calories amaningi (amandla) adinga ukushiya umzimba wakho kunokungena kuwo.

Kanjalo, ukubala amakhalori kusiza abantu abaningi - kodwa akudingekile uma ukhetha ukudla okulungile.

Noma yini enciphisa isifiso sakho sokudla inganciphisa ukudla kwakho ikhalori. Ngokudla okuncane, ungancipha ngaphandle kokucabanga ngakho.

I-fiber ivame ukukholelwa ukuthi icindezela isifiso sakho sokudla. Kodwa-ke, ubufakazi bukhombisa ukuthi uhlobo oluthile kuphela lwe-fiber olunalo mphumela.

Ukubuyekezwa kwakamuva kwezifundo ezingama-44 kukhombisile ukuthi ngenkathi ama-39% wezokwelapha ze-fiber enyusa ukugcwala, ngama-22% kuphela anciphise ukudla ().

I-viscous fiber kakhulu, kungcono ekunciphiseni ukudla nokudla ukudla.

Kalula nje, i-viscosity yento isho ubukhulu bayo nokunamathela kwayo. Isibonelo, uju luhle kakhulu kunamanzi.

Imicu e-viscous, encibilikayo efana nama-pectin, i-beta-glucans, i-psyllium, i-glucomannan kanye ne-guar gum konke okujiyile emanzini, kwakha into efana ne-gel ehlala emathunjini akho ().

Le gel inciphisa ukukhipha isisu sakho, ikhulisa ukugaya kanye nezikhathi zokumunca. Umphumela wokugcina umuzwa wesikhathi eside wokugcwala kanye nesifiso esinciphise kakhulu (,).

Obunye ubufakazi bukhombisa ukuthi imiphumela yokuncipha kwesisindo ye-fiber ihlose ngqo isisu samafutha, okungamafutha ayingozi esiswini sakho esisondelene kakhulu nesifo se-metabolic)

Imicu ene-viscosity ephezulu inikezela ukugcwala okwandayo, ukunciphisa isifiso sokudla kanye nokwehla kwesisindo okuzenzakalelayo. Imicu ene-viscosity ephansi ibonakala ingenawo umthelela kulezi zinto.

Ingabe ama-fiber supplements ayasebenza ekulahlekelweni kwesisindo?

Izithasiselo ze-fiber zivame ukwenziwa ngokuhlukanisa i-fiber ezitshalweni.

Ngenkathi le micu ehlukanisiwe ingaba nezinzuzo ezithile zezempilo, ubufakazi bokulawulwa kwesisindo buxubile futhi abuqinisekisi.

Isifundo esikhulu kakhulu sokubuyekeza sathola ukuthi i-psyllium ne-guar gum - yomibili encibilikayo, imicu e-viscous - ayisebenzi njengezithasiselo zokwehlisa isisindo ().

Okuhlukile okuphawulekayo yi-glucomannan, i-fiber ekhishwe empandeni ye-konjac.

Le fiber yokudla ebonakalayo ebonakalayo ibangela ukwehla kwesisindo lapho isetshenziswa njengesengezo (,,).

Kodwa-ke, ukufaka izakhamzimba ezikude akuvamile ukwenza umehluko omkhulu kukodwa.

Ukuze ube nomthelela omkhulu, kufanele uhlanganise izithasiselo ze-fiber namanye amasu wokunciphisa isisindo enempilo.

Yize i-glucomannan nezinye izithasiselo ze-fiber encibilikayo kuyindlela enhle, kungcono ukugxila ekudleni kwakho ekudleni okuphelele kwezitshalo.

Izithasiselo ze-fiber ngokuvamile azisebenzi ekunciphiseni isisindo - ngaphandle kweglucomannan. Kodwa-ke, ukuthola i-fiber yakho ekudleni okuphelele kwezitshalo kungcono kunokugcwalisa.

Imithombo Ecebile Ye-viscous Fibre

Imicu e-viscous yenzeka kuphela ekudleni kwezitshalo.

Imithombo ecebile ifaka ubhontshisi nemidumba, imbewu yefilakisi, isilimo esinengono emnandi edliwayo, amahlumela eBrussels nama-oats.

Uma uhlela ukushintshela ekudleni okunefayibha ephezulu, khumbula ukukwenza kancane ukuze unikeze umzimba wakho isikhathi sokuzivumelanisa.

Ukungakhululeki esiswini, amajaqamba ngisho nohudo kuyimiphumela engemihle ejwayelekile uma ukhulisa ukudla kwakho i-fiber ngokushesha okukhulu.

I-fiber e-viscous, encibilikayo itholakala kuphela ekudleni kwezitshalo. Ukudla okuphelele kwezitshalo njengobhontshisi, i-asparagus, amahlumela aseBrussels nama-oats acebile nge-fiber viscous.

Okusemqoka

Ukudla ukudla okuningi okune-fiber - ikakhulukazi i-viscous fiber - kungaba isu eliphumelelayo lokwehlisa isisindo.

Kodwa-ke, njengezindlela eziningi zokwehlisa isisindo, ngeke kuholele emiphumeleni yesikhathi eside ngaphandle kokuthi uyihlanganise nokushintsha kwempilo okuhlala njalo.

Gcina ukhumbula ukuthi izithasiselo ze-fiber kungenzeka zibe nomthelela omncane wezempilo kunokudla okuphelele okune-fiber.

Ukwengeza, ungakhohlwa ukuthi impilo ayiyona yonke isisindo somzimba. Ukudla inqwaba yefayibha kusuka ekudleni kwangempela kungaba nezinzuzo eziningi zezempilo.