Kungenzeka Yini Ukuba Ne-Fibre Eningi Kakhulu Ekudleni Kwakho?

-Delile

• Udinga i-fiber engakanani?
• Kwenzekani uma uthola i-fiber eningi kakhulu?
• Buyekeza kwe-

AmaCarbs ake eeeeeeevil, kepha manje sebebanda. I-Ditto enamafutha (bheka kuwe, ukwatapheya nebhotela lamantongomane). Abantu basabanga ukuthi inyama yinhle noma iyesabeka, nokuthi ubisi yilona olungcono kakhulu noma lubi kakhulu.

Into eyodwa engakaze ibe isisulu sehlazo lokudla? I-Fiber - lezo zinto zine njalo ngibe kuhlu lwabafana abahle. Kepha-ke kuyinto kungenzeka ukuba nento enhle kakhulu: ukukhanya kwelanga ngokweqile eholidini, izibuko eziningi kakhulu zewayini, nokuzivocavoca umzimba ngokweqile (yebo, ngempela). Futhi i-fiber ayifani.

Udinga i-fiber engakanani?

Isincomo esijwayelekile sokudla kwe-fiber nsuku zonke ngamagremu angama-25 kuye kwangama-35, kusho u-Sarah Mattison Berndt, R.D., umeluleki wokudla okunomsoco we-Complete Nutrition. Lokho kungahluka ngokuya ngeminyaka yakho nobulili, noma kunjalo. (Abesilisa badinga okungaphezulu, abesifazane badinga okuncane.) Kukhethwa ukuthi, lawo magremu aqhamuka ekudleni okunemicu ngokwemvelo njengezithelo, imifino, okusanhlamvu okuphelele, amantongomane, ubhontshisi, nemidumba, kunokuba kufakwe izithasiselo.

Amathuba ukuthi awutholi okungako. Ukudla okujwayelekile kwe-fiber e-U.S. Kungama-gramu ayi-15 ngosuku, ngokusho kukaSharon Palmer, i-RDN, i-Plant-Powered Dietitian nombhali we Plant-Powered for Life. I-FDA ize ithathe i-fiber yokudla "njengesakhi esikhathazayo ngezempilo yomphakathi" ngoba ukudla okuncane kuhlotshaniswa nezingozi zezempilo ezingaba khona. (Udinga usizo ukushaya lelo nani? Nazi izindlela eziyisithupha ezibucayi zokuthola i-fiber eningi ekudleni kwakho.)

Kwenzekani uma uthola i-fiber eningi kakhulu?

Ngenkathi abantu abaningi baseMelika bethola i-fiber encane kakhulu, kungenzeka ukuthi bayedlulele, okuholele "ekucindezelekeni kwamathumbu okungenza okungcono kakhulu kwethu kube namahloni," kusho uBerndt. Ukuhumusha: igesi, ukuqunjelwa, nobuhlungu besisu. Lokhu kuvame ukwenzeka cishe ngamagremu angama-45 kubantu abaningi, ngokusho kukaPalmer, noma ngabe ubulokhu une-fiber eningi yokudla, ungahle ulunge ngokuphelele.

"Lokhu kucindezeleka kwe-GI kwenzeka ikakhulukazi lapho abantu benza izinguquko ezinkulu ekudleni kwabo-bakhuphule i-fiber ngokushesha," esho. "Kodwa-ke, abantu abaningi (isb., Ama-vegans) abadla ukudla kwempilo yonke okune-fiber eningi abanazinkinga zokubekezelela amanani aphezulu."

I-PSA: Abantu abanezimo ezithile zezokwelapha (njenge-irritable bowel syndrome, noma i-IBS) bangase bakuthole kunzima kakhulu ukwamukela ukudla okune-fiber ephezulu, kusho uPalmer-futhi yilapho izinhlobo we-fiber uqala ukusebenza. I-ICYMI, ifayibha yokudla ingahlukaniswa njengokuncibilika noma ukungancibiliki. I-fiber encibilikayo itholakala ekudleni okufana nemifino, izithelo, ne-oat cereal. Iyancibilika emanzini, iba ijeli elithambile, bese ibila kalula. I-fiber engenakunyakazwa etholakala emidumba, imbewu, imifino yezimpande, imifino yeklabishi-yomndeni, i-bran bran, ne-corn bran-ayincibiliki noma ijeli emanzini futhi ayibilisiwe kahle. Abantu abanezinkinga zokugaya ukudla noma i-IBS bavame ukuthola ukuthi i-fiber engancibiliki yicala, nakuba noma yiluphi uhlobo lwefayibha lungabangela ukucindezeleka kwe-GI, ngokusho kwe-International Foundation for Functional Gastrointestinal Disorders. (Indlela engcono kakhulu yokwazi, ngeshwa, ngokuzama nangephutha.)

Ukudla ifayibha eningi kakhulu futhi kunganciphisa amandla omzimba wakho wokuthola amavithamini namaminerali athile abalulekile, kusho uBerndt. I-calcium, i-magnesium ne-zinc zisengozini enkulu yokuncipha kokuncipha.

Ungasilahli, asisho ukuthi i-fiber iyingozi kuwe nakancane: "Inohlu lokuwasha lwezinzuzo zezempilo ezihlanganisa ukusiza ukugaya, ukwehlisa i-cholesterol, ukuqinisa ushukela egazini, kanye nokunciphisa ingozi yesifo sikashukela, isifo senhliziyo. , neminye imidlavuza,” kusho uBerndt. Kuyasiza futhi ukondla amabhaktheriya abalulekile emathunjini akho, kusho uPalmer, futhi kungaba yisakhi esiyinhloko sokusekela ukulahleka kwesisindo. (Kukusiza ukuthi uzizwe ugcwele!)

Kunamaqhinga amabili abalulekile okusebenzisa kahle i-fiber. Enye ukukhulisa inani le-fiber ekudleni kwakho kancane ngokuhamba kwesikhathi, nokusabalalisa ukudla kwakho usuku lonke, kusho uBerndt. (Lokho kusho ukuthi ungagcini yonke imifino yakho ngesikhathi sedina.) Okwesibili ukufaka i-H2O ethile. "Uma udla ukudla okune-fiber ephezulu ngaphandle kwe-hydration eyanele, kungandisa izimpawu," kusho uPalmer.

Ngakho-ke, yebo, i-kale yakho oyithandayo iphephile, inqobo nje uma ungadli izinkomishi eziyi-10 ngasikhathi sinye. Ngoba i-fiber inhle-kodwa i-fiber yokudla ingane? Hhay kangako.

Buyekeza kwe-