Izinhlobo ezimbili zeFiber ezizinzuzo ezinkulu empilweni yakho
I-fibre ibalulekile kuwo wonke umuntu, kodwa lokho kuyiqiniso ikakhulukazi uma unesifo sikashukela sohlobo lwesibili. Kungenxa yokuthi i-fibre ingasiza ekulawuleni isisindo nokulawula ushukela wegazi. Kunezinhlobo ezimbili eziyinhloko ze-fibre-soluble ne-fibre engenayo-futhi zenza imisebenzi ehlukene emzimbeni wakho.
Kuyini i-Fiber?
I-fiber yetshezi yingxenye yokudla okutshala konke umzimba wakho awukwazi ukuwaphula.
Kukusiza ukuba uzizwe ugcwele, kukusiza ukukugcina njalo futhi kukusize ugaye ukudla kancane kancane, uvimbele ama-spikes ushukela wegazi.
Ukudla okuphelele kwe-fibre kungathuthukisa ukudla okunomsoco, ukubekezelelana kwe-glucose, kanye namaphrofayela we-fat fat, ukunciphisa ingozi yesifo sikashukela sohlobo lwesibili, isifo senhliziyo nesifo sokukhuluphala .
Uzothola nokuthi ukudla okulungiselelwe kungenzeka ukuthi kwengeze i-fibre-ebizwa nangokuthi i-fibre esebenzayo. Ijaji lisekhona ukuthi linikeza izinzuzo ezifanayo zezempilo njenge-fibre ezivela emithonjeni yemvelo yemvelo.
I-Soluble Versus Fiber Insoluble
I-fibre engenayo ihlobo olunamandla futhi aluchithi emanzini. Ishesha ukuhamba kokudla ngokusebenzisa uhlelo lokugaya ukudla. Cabanga nge-fiber engenayo i-fragment njengendlela yokugwedla ukudla okuhambayo okuhambayo ngokusebenzisa isimiso sokugaya nokugcoba amathumbu akho njengoba kuqhubeka. Lolu hlobo lwe-fiber lusebenza njenge-laxative, ukuvimbela ukuqunjelwa.
Ungathola i-fiber engasetshenziswanga ngamantongomane, imbewu, imifino, kanye nezinhlamvu eziphelele.
Cabanga ngezindawo ezinomsoco noma ezinotshani zamantongomane kanye nembewu, ama-apple peels kanye nezinsizakalo "zokusanhlamvu okuphelele" ozibona emfucumfuceni womhlabathi. Njenge-fiber esebenzayo, ungase ubone ukuthi kubalwe kumalebula okudla njenge-cellulose.
I-fiber e- soluble iyancibilika emanzini kodwa ayiqedi ngokuphelele. Esikhundleni salokho kudonsela amanzi futhi iphenduke ibe into efana ne-gel ephuza ukugaya.
I-fiber e-soluble ivela engxenyeni yesitshalo esigcina amanzi. Kungakha i-gel njenge-mucilage, i-gom, noma i-pectin. Isibonelo saloluhlobo lwama-gel yi-gooey ngaphakathi kwamapayipi ama-cactus noma amanzi abilayo abilisiwe ngemuva kokubilisa ubhontshisi.
I-fibre e-soluble inciphisa ukugaya kwakho ... ngendlela enhle. Kwenza kube nzima umzimba wakho ukuba uchithe ama-carbohydrates, uwaguqule ube ne-glucose, futhi uthathe i-glucose egazini lakho legazi. Lokhu kusiza ukuvimbela ukwandisa okukhulu emazingeni kashukela egazi, okusiza i-insulin ukusebenza kangcono. Loluhlobo lwe-fibre lubuye lusize ukuvimbela ukumunca kwamanye amafutha. I-fibre soluble ingasiza ekwenzeni i-cholesterol encane, ikhuthaze ukulahlekelwa isisindo futhi inciphise ingozi yokushaywa isifo, isifo sikashukela, ukuphazamiseka kwamathunjini, isifo senhliziyo, kanye nezinye umdlavuza. Kukusiza ukuba uzizwe ugcwele futhi unciphise izifiso.
Ungathola i-fiber ehlanjululwayo kubhontshisi, izithelo ze-citrus, ama-apula, izaqathe, ibhali, ama-oats, imbewu ye-flax, nama-psyllium husks. Kumalebula wezokudla, i-fiber engenayo ingase ibhalwe njenge-gum noma i-pectin.
Izincomo ze-Fiber
I-Institute of Medicine ikhuthaza abesifazane ukuba bathole okungenani ama-gramu angu-25 ngosuku futhi amadoda athola ama-gram angu-38 nsuku zonke. Abaningi baseMelika bahluleka Amamitha aseMelika athola u-15.6 amagremu ngosuku.
Ngenxa yokuthi amalebula okudla akuhlukanisi phakathi kwe-fibre e-soluble ne-insoluble, kunzima ukutshela ukuthi kungakanani okungenzeka ukuthi uthola usuku ngalunye.
Into ehlakaniphile okufanele uyenze ukufunda ukuthi yiziphi izinhlobo ze-fibre ezitholakalayo lapho ukudla khona bese uzama ukuthola izinhlobo ezihlukahlukene zokudla kwe-fiber ekudleni kwakho kwansuku zonke.
Ukwengeza i-Fiber ekudleni kwakho
Zama ukuthola inani elinconywayo le-fiber, kodwa ungangeni ngaphezulu. I-fiber kakhulu, noma i-fibre eningi uma umzimba wakho ungasetshenziselwa yona, ingaba nombi futhi, ibangele igesi, ukubhula, isifo sohudo kanye nama-cramps. Uma ungasetshenziswanga ukudla i-fibre eminingi, ukwandisa kancane kancane, zonke izinsuku ezimbalwa. Zama ukudla amancane ngosuku lonke kunokuthola i-fibre eminingi ngesikhathi sidla kanye nokuphuza amanzi amaningi.
Umthombo:
Izinkombandlela Zokudla kwabaseMelika 2010. UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu . Kufinyelelwe: ngo-Ephreli 25, 2012.