Kungani i-fiber ikulungele? Iqiniso Elihluzayo

-Delile

• Kuyini i-Fiber?
• I-Fiber Feeds “Good” Gut Bacteria
• Ezinye Izinhlobo ze-Fibre Zingakusiza Ukwehlisa Isisindo
• I-Fibre Inganciphisa Ama-Spikes Egazi Leshukela Ngemuva Kokudla Okuphakeme Kwe-Carb
• I-Fibre Inganciphisa I-Cholesterol, kepha Umphumela Awukhulu
• Kuthiwani Nge-Fiber Nokuqunjelwa?
• I-Fibre Inganciphisa Ubungozi Bomdlavuza Ongaqondile
• Okusemqoka
• Ukulungiselela Ukudla: Ama-apula Usuku Lonke

I-fiber ngesinye sezizathu eziyinhloko zokudla okuphelele kwezitshalo kukulungele.

Ubufakazi obukhulayo bubonisa ukuthi ukudla okwanele kwe-fiber kungazuzisa ukugaya kwakho futhi kunciphise ubungozi besifo esingelapheki.

Eziningi zalezi zinzuzo zixhunyaniswe ne-gut microbiota yakho - izigidi zamagciwane ahlala ohlelweni lwakho lokugaya ukudla.

Kodwa-ke, akuyona yonke i-fiber edalwe ilingana. Uhlobo ngalunye lunemiphumela ehlukile yezempilo.

Lo mbhalo uchaza izinzuzo zezempilo ezisuselwa ebufakazini.

Kuyini i-Fiber?

Kalula nje, i-fiber yokudla iyi-carbohydrate engagayeki etholakala ekudleni.

Ihlukaniswe ngezigaba ezimbili ezibanzi ngokuncibilika kwamanzi:

1. I-fiber encibilikayo: Iyancibilika emanzini futhi ingahle iguqulwe ngamagciwane "amahle" asesiswini.
2. I-fiber engafakwanga: Akuncibiliki emanzini.

Mhlawumbe indlela ewusizo ngokwengeziwe yokuhlukanisa i-fiber iyabiliswa uma kuqhathaniswa nokungavutshelwa, okubhekisela ekutheni ngabe ama-gut gut anobungane angayisebenzisa noma cha.

Kubalulekile ukukhumbula ukuthi kunezinhlobo eziningi ze-fiber. Ezinye zazo zinezinzuzo ezibalulekile zezempilo, kanti ezinye zingenamsebenzi.

Kukhona nokugqagqana okuningi phakathi kwemicu encibilikayo nengancibiliki. Eminye imicu engancibiliki ingagaywa amagciwane amahle asemathunjini, futhi ukudla okuningi kuqukethe imicu encibilikayo nengancibiliki.

Iziphathimandla zezempilo zincoma ukuthi abesilisa nabesifazane badle ama-38 no-25 amagremu we-fiber ngosuku, ngokulandelana.

Ama-carbohydrate angenakudleka aziwa ngokuhlangana njenge-fiber. Zivame ukuhlukaniswa njengezincibilikayo noma azincibiliki.

I-Fiber Feeds “Good” Gut Bacteria

Amagciwane ahlala emzimbeni womuntu angaphezu kwamaseli omzimba 10 kuye ku-1.

Amagciwane ahlala esikhumbeni, emlonyeni nasemakhaleni, kepha iningi lihlala emathunjini, ikakhulukazi amathumbu amakhulu ().

Cishe izinhlobo ezingama-500 ezahlukahlukene zebhaktheriya zihlala emathunjini, cishe zingama-trillion ayi-100. Lawa ma-gut gut abuye aziwe nangokuthi i-gut flora.

Lokhu akuyona into embi. Eqinisweni, kunobudlelwano obuzuzisayo phakathi kwakho namanye amabhaktheriya ahlala ohlelweni lwakho lokugaya ukudla.

Uhlinzeka ngokudla, indawo yokuhlala nendawo yokuhlala ephephile yamagciwane. Ngokuphindaphindiwe, banakekela ezinye zezinto umzimba womuntu ongeke uzenze ngokwazo.

Ezinhlotsheni eziningi ezahlukahlukene zamagciwane, amanye abalulekile ezinhlotsheni ezahlukahlukene zempilo yakho, kufaka phakathi isisindo, ukulawula ushukela wegazi, ukusebenza komzimba kanye nokusebenza kobuchopho (,,,, 6).

Ungase uzibuze ukuthi lokhu kuhlangene ngani ne-fiber. Njenganoma yimuphi nje omunye umzimba, amabhaktheriya adinga ukudla ukuze athole amandla okusinda nokusebenza.

Inkinga ukuthi ama-carbs amaningi, amaprotheni kanye namafutha angena egazini ngaphambi kokuba afike emathunjini amakhulu, kusale okuncane ezimibalabala zesisu.

Yilapho kungena khona i-fiber. Amaseli womuntu awanawo ama-enzyme wokugaya i-fiber, ngakho-ke afinyelela emathunjini amakhulu ngokungashintshi.

Kodwa-ke, amabhaktheriya emathunjini anawo ama-enzyme okugaya eziningi zalezi zintambo.

Lesi yisona sizathu esibaluleke kakhulu sokuthi (ezinye) imicu yokudla ibalulekile empilweni. Bondla amabhaktheriya "amahle" emathunjini, asebenza njengama-prebiotic ().

Ngale ndlela, bathuthukisa ukukhula kwamagciwane "amahle" emathunjini, angaba nemiphumela ehlukahlukene emihle kwezempilo ().

Ama-bacteria anobungane akhiqiza izakhamzimba zomzimba, kufaka phakathi ama-acid fatty chain afana ne-acetate, propionate kanye ne-butyrate, lapho i-butyrate ibonakala ibaluleke kakhulu ().

Lawa mafutha-chain fatty acids angondla amangqamuzana kukholoni, okuholela ekwehliseni ukuvuvukala kwamathumbu kanye nokuthuthuka kokuphazamiseka kokugaya ukudla okufana nesifo samathumbu esibuhlungu, isifo sikaCrohn nesifo sezilonda emathunjini (,, 12).

Lapho amabhaktheriya ebumba i-fiber, abuye akhiqize namagesi. Lesi yingakho ukudla okuphezulu kwe-fiber kungadala ukuqunjelwa phansi nokuqaqamba kwesisu kwabanye abantu. Le miphumela emibi ivame ukuhamba nesikhathi njengoba umzimba wakho ulungisa.

Ukudla inani elanele le-fiber encibilikayo, evutshelwayo kubaluleke kakhulu empilweni efanele ngoba kukhulisa ukusebenza kwamagciwane anobungane esiswini.

Ezinye Izinhlobo ze-Fibre Zingakusiza Ukwehlisa Isisindo

Izinhlobo ezithile ze-fiber zingakusiza ulahlekelwe isisindo ngokunciphisa isifiso sakho sokudla.

Eqinisweni, ezinye izifundo zibonisa ukuthi ukwanda kwefayibha yokudla kungadala ukwehla kwesisindo ngokunciphisa ngokuzenzakalela ukungena kwekhalori (, 14).

I-Fibre ingaminza amanzi emathunjini, inciphise ukumuncwa kwezakhi zomzimba kanye nemizwa ekhulayo yokugcwala ().

Kodwa-ke, lokhu kuya ngohlobo lwefayibha. Ezinye izinhlobo azinawo umthelela esisindweni, kuyilapho imicu ethile encibilikayo ingaba nomthelela omkhulu (,,, 19).

Isibonelo esihle sesengezo se-fiber esisebenzayo sokuncipha kwesisindo yi-glucomannan.

Ezinye izinhlobo ze-fiber zingadala ukulahleka kwesisindo ngokwandisa imizwa yokugcwala, okuholele ekwehliseni ukudla kwekhalori.

I-Fibre Inganciphisa Ama-Spikes Egazi Leshukela Ngemuva Kokudla Okuphakeme Kwe-Carb

Ukudla okuphezulu kwe-fiber kuvame ukuba nenkomba ephansi ye-glycemic kunemithombo ye-carb elungisiwe, ekhishwe iningi le-fiber yayo.

Kodwa-ke, ososayensi bakholelwa ukuthi i-viscosity ephezulu kuphela, imicu encibilikayo inale ndawo ().

Ukufaka le micu e-viscous, encibilikayo ekudleni kwakho okuqukethe i-carb kungadala ama-spikes amancane kushukela wegazi ().

Lokhu kubalulekile, ikakhulukazi uma ulandela ukudla okunama-carb aphezulu. Kulesi simo, i-fiber inganciphisa amathuba okuba ama-carbs akhulise ushukela wegazi lakho kumazinga ayingozi.

Lokho kusho ukuthi, uma unezinkinga zikashukela egazini, kufanele ucabange ukunciphisa ukudla kwakho kwe-carb, ikakhulukazi i-fiber ephansi, ama-carbs acwengekile, afana nofulawa omhlophe noshukela ongeziwe.

Ukudla okuqukethe i-viscous fiber kunenkomba ephansi ye-glycemic futhi kubangela ama-spikes amancane kushukela wegazi kunokudla okune-fiber encane.

I-Fibre Inganciphisa I-Cholesterol, kepha Umphumela Awukhulu

I-fiber e-viscous, encibilikayo inganciphisa namazinga akho e-cholesterol.

Kodwa-ke, umphumela awucishe uhehe njengoba ungalindela.

Ukubuyekezwa kwezifundo ezilawulwa ngama-67 kutholakale ukuthi ukusebenzisa ama-2-10 amagremu we-fiber encibilikayo ngosuku kunciphise i-cholesterol ephelele nge-1.7 mg / dl ne-LDL cholesterol kuphela ngo-2.2 mg / dl, ngokwesilinganiso ().

Kepha lokhu futhi kuya nge-viscosity yefayibha. Ezinye izifundo zithole ukwehla okumangazayo kwe-cholesterol ngokwanda kokudla kwe-fiber (,).

Ukuthi lokhu kunemiphumela ebonakalayo esikhathini eside akwaziwa, yize izifundo eziningi zokubuka zikhombisa ukuthi abantu abadla i-fiber eningi basengozini ephansi yesifo senhliziyo ().

Ezinye izinhlobo ze-fiber zinganciphisa amazinga e-cholesterol. Kodwa-ke, ucwaningo oluningi lukhombisa ukuthi umphumela awukhulu kakhulu, ngokwesilinganiso.

Kuthiwani Nge-Fiber Nokuqunjelwa?

Enye yezinzuzo eziyinhloko zokwanda kokudla kwe-fiber kuncishiswe ukuqunjelwa.

I-Fiber kuthiwa isiza ukumunca amanzi, ikhuphule ubuningi besitulo sakho futhi isheshise ukuhamba kwesitulo sakho emathunjini. Kodwa-ke, ubufakazi buyaphikisana (26,).

Olunye ucwaningo lukhombisa ukuthi ukwanda kwefayibha kungathuthukisa izimpawu zokuqunjelwa, kepha ezinye izifundo zikhombisa ukuthi ukususa i-fiber kuthuthukisa ukuqunjelwa. Imiphumela incike ohlotsheni lwefayibha.

Kwesinye isifundo kubantu abangama-63 abanokuqunjelwa okungapheli, ukuqhubeka nokudla okune-fiber ephansi kulungise inkinga yabo. Abantu abahlala ekudleni okuphezulu kwe-fiber ababonanga ngcono ().

Ngokuvamile, i-fiber eyandisa okuqukethwe kwamanzi esitokisini sakho inomphumela we-laxative, kuyilapho i-fiber engeza ebunzimeni obomile besitokisi ngaphandle kokukhuphula okuqukethwe kwayo kwamanzi ingaba nomthelela wokuqunjelwa.

Imicu encibilikayo eyakha ijeli emgudwini wokugaya ukudla futhi engavutshelwa ngamagciwane egciwane imvamisa iyasebenza. Isibonelo esihle sefayibha yokwakha i-gel yi-psyllium ().

Ezinye izinhlobo ze-fiber, njenge-sorbitol, zinomphumela we-laxative ngokudonsela amanzi kukholoni. Ama-prunes awumthombo omuhle we-sorbitol (,).

Ukukhetha uhlobo olufanele lwe-fiber kungasiza ukuqunjelwa kwakho, kepha ukuthatha izithasiselo ezingalungile kungenza okuphambene.

Ngalesi sizathu, kufanele ubonane nochwepheshe wezempilo ngaphambi kokuthatha izithasiselo ze-fiber zokuqunjelwa.

Imiphumela ye-laxative ye-fiber iyahluka. Abanye banciphisa ukuqunjelwa, kepha abanye bakhulisa ukuqunjelwa. Lokhu kubonakala kuncike kumuntu ngamunye nohlobo lwefayibha.

I-Fibre Inganciphisa Ubungozi Bomdlavuza Ongaqondile

Umdlavuza ocacile uyimbangela yesithathu ehamba phambili yokufa komdlavuza emhlabeni ().

Ucwaningo oluningi luxhumanise ukudla okuphezulu kokudla okune-fiber okunengozi encishisiwe yomdlavuza wekoloni ().

Kodwa-ke, ukudla okuphelele, okune-fiber eningi njengezithelo, imifino nokusanhlamvu okugcwele kunezinye izakhi zomzimba ezinempilo kanye nama-antioxidants angathinta ingozi yomdlavuza.

Ngakho-ke, kunzima ukuhlukanisa imiphumela yefayibha kwezinye izinto ekudleni okunempilo, kokudla okuphelele. Kuze kube manje, abukho ubufakazi obuqinile obufakazela ukuthi i-fiber inemiphumela yokuvikela umdlavuza ().

Kodwa-ke, njengoba i-fiber ingasiza ukugcina udonga lwamakholoni luphilile, ososayensi abaningi bakholelwa ukuthi i-fiber idlala indima ebalulekile ().

Ucwaningo luye lwahlobanisa ukudla okuphezulu kwefayibha nengozi encishisiwe yomdlavuza wamathumbu. Kodwa-ke, ukuhlangana akulingani nesizathu. Kuze kube manje, azikho izifundo ezifakazele izinzuzo eziqondile ze-fiber ekuvikeleni umdlavuza.

Okusemqoka

I-fiber yokudla inezinzuzo ezahlukahlukene zezempilo.

Ayondli kuphela amabhaktheriya akho esiswini, i-fiber ebiliswayo futhi yakha ama-fatty chain chain, anondla udonga lwamakholoni.

Ngokwengeziwe, i-viscous, fiber encibilikayo inganciphisa isifiso sakho sokudla, yehlise amazinga e-cholesterol futhi yehlise ukwanda kweshukela egazini ngemuva kokudla okuphezulu kwe-carb.

Uma uhlose impilo enempilo, kufanele uqiniseke ukuthi uthola ifayibha ehlukahlukene ezithelweni, imifino nezinhlamvu.

Ukulungiselela Ukudla: Ama-apula Usuku Lonke