Ucwaningo lwesayensi aluhambisani - alukwazi ukufakazela ukuthi i-fibre inciphisa ingozi yomdlavuza wekoloni , kodwa futhi ayikwazi ukufakazela ukuthi ayikho. Uyazi kanjani ukuthi kufanele ubale amagremu akho we-fiber noma cha?
Iminyaka eyizinkulungwane zezifundo inikeze izimpendulo eziphikisanayo kulo mbuzo. Okubalulekile: I-fibre ikuhle kuwe, kungakhathaliseki ukuthi kunciphisa ingozi yomdlavuza wekoloni noma cha.
Ngisho noma ngolunye usuku isayensi isiphetha ngokuqinisekile ukuthi i-fibre yokudla ayikuthinti ingozi yomdlavuza wekolon, izosiza ukunciphisa ingozi ye- cholesterol ephezulu , ukukhuluphala, uhlobo lwe-2 lwesifo sikashukela, isifo senhliziyo nokunye ukuphazamiseka kokugaya.
Izinhlobo zeFiber
Izifundo ezisekela ukudla okuphezulu-fiber ukunciphisa ingozi yomdlavuza wekolon yonke inento eyodwa ejwayelekile - akuyona nje inani le-fiber oyidlayo, kodwa uhlobo. Ngokuqinisekile, ungathatha ibhokisi le-cereal elicwengileko ene-fiber nezakhi ezibuyisela kuyo (ie, eqinile) noma ngisho nokupula amaphilisi ambalwa, kodwa ezinye izifundo zithi ngeke zenze ikholoni yakho ijabule njengokudla isenzo sangempela semvelo.
Ukudla okuningi okucatshangelwayo: Uma uthola yonke i-fiber yakho yokudla ngaphandle kwe-supplement, ulahlekelwa yizinzuzo zemvelo zokudla okunamafutha. Izithelo nemifino zicebile kuma-antioxidant, micronutrients, nama-phytochemicals - konke okufakazelwa ukukhuthaza impilo.
Kuyini i-Fiber?
I-roughage, inqwaba, "i-fiber" (uma uhlala ngaphesheya kwechibi) yimigomo yomqondo ofanayo: i-fibre yokudla. I-fibre yemvelo iyinxenye engasetshenzisiwe yokudla kwezitshalo.
I-Soluble Versus Insoluble
I-fibre yezintambo ihlukaniswa njengokungcola noma ukungenakulinganiswa. Zama ukungahlanganiswa ngohlobo luni lwefayibha oyidlayo, gxila ekutholeni ukuxuba okuhle kokubili izinhlobo.
Ukudla okunempilo okunomsoco ogcwele izithelo, imifino, i-lentils kanye nohlamvu oluphelele kuzohlinzeka ngokuxuba okunempilo.
Izibonelo zifaka:
- I-fibre e-soluble iyancipha kancane bese iphenduka i-gelatinous kukholoni yakho. Iphuza ukugaya futhi ingasiza ekunciphiseni i-cholesterol.
- Izinhlamvu
- Imifino eminingi
- I-fiber engenayo i-non-digestible futhi idlula ngekoloni yakho cishe ayishintshi. Ihamba ngesivinini futhi "ama-bulk" aphakamisa izitokisi zakho kodwa ayithinti i-cholesterol.
Izibonelo zefayibha engenayo ihlanganisa:
- Izithelo eziningi
- Ubhontshisi, lentile
- Imbewu namantongomane
Izinhlamvu
Izinhlobo ezintathu zezinhlamvu zigcwele, zihlanjululwe futhi ziqinisiwe (zithuthukisiwe). Embusweni wabo wemvelo ongashintshi, yonke imicu yokusanhlamvu inezinhlaka ezintathu eziyisisekelo:
- Endosperm - ungqimba ongaphakathi. Iqukethe fiber encane kakhulu.
- I-germ - ungqimba ophakathi. Iqukethe i-fibre elinganisiwe.
- Igatsha - ungqimba olungaphandle. Iqukethe okuqukethwe okuphezulu kakhulu kwe-fibre kanye ne-micronutrient.
Zonke izithelo ziqukethe zonke izendlalelo ezintathu, okusho ukuthi banokuqukethwe okuphezulu kakhulu kwefiber kanye nezomsoco. Bashintshe ngokuphelele kusukela kokuvuna kuya etafuleni lakho. Izinhlamvu ezihlanjululwe zihlanjululwe ngamagatsha abo kanye ne-germ layer, zishiya i-endosperm enambitheka futhi engaphansi kwe-fibreous kuphela. Izitshalo eziqinisekisiwe ziye zahlulwa izingxenye zazo zemvelo, futhi i-fiber eyenziwe ngabantu nezakhi ziboshwe emuva kokusanhlamvu.
Isayensi ithi okungenani isigamu sezinhlamvu zethu zansuku zonke kufanele sibe yizinhlamvu eziphelele. Izithelo zonke zihlanganisa:
- Kolweni lonke
- Oats ophelele
- Irayisi elimnyama noma elisendle
- I-Millet
- I-Popcorn
- I-Quinoa
- I-Buckwheat
Izinhlamvu ezihlanziwe zitholakala okusanhlamvu, ukudla okucutshungulwa, irayisi elimhlophe kanye nezinkwa ezimhlophe. Banikeza kancane kakhulu indlela ye-fiber yokudla futhi ngezinye izikhathi zigcwele amakholori.
Ngaphandle kwamabele, ungathola okuningi kwefiber yakho yansuku zonke kusuka kubhontshisi, izithelo nemifino. I-apula eyodwa, i-banana, i-orange noma isanqante iqukethe cishe ama-2 kuya ku-3 amagremu we-fiber. Amazambane (isikhumba on), ummbila no-broccoli bane-fiber encane, cishe ngo-4 kuya ku-5 amagremu, kuye ngokuthi usayizi osebenzayo.
Ubhontshisi kanye namakhiwane aphekiwe agcwele fiber; ½ inkomishi ebhontshisiwe noma amakhiwane amathathu (omisiwe) anikezela ama-gram angu-8 noma ngaphezulu.
I-Broom ku-Colon Yakho
I-fibre idlala indima ebalulekile uma ihamba ngendlela yakho yokugaya:
- Ukwandisa i-peristalsis - ukunyakaza kwe-stool ngokusebenzisa ikholoni yakho
- Isiza ukulawula ukuhamba kwamathumbu
- "I-sweeps" i-toxin ephuma kukholoni yakho
- Ukhipha ama-irritants, njenge-bile acids ngokugaya
- Ukwenza uzizwe "ugcwele" isikhathi eside futhi ungasiza ekulawuleni isisindo
- Ukubopha nge-cholesterol futhi kunciphisa i-cholesterol embi egazini
Ngingakanani Okudingayo?
Ngokwesilinganiso, isabelo samanje nsuku zonke (RDA) esiphakanyisiwe se-fiber sihluka phakathi kwamadoda nabesifazane futhi sincike eminyakeni yobudala bomuntu. Amadoda angama-50 nangaphansi kufanele ahlose okungenani amagremu angu-38 e-fibre ngosuku. Abesifazane abaneminyaka engu-50 kanye nabancane badinga cishe amagremu ama-25 e-fiber ngosuku. Amadoda nabesifazane abangaphezu kweminyaka engama-50 badinga i-fiber encane - ama-gram angu-30 nsuku zonke amadoda namagremu angu-21 nsuku zonke kwabesifazane.
Izinselelo zeGluten
Uma unesifo se-celiac noma yiluphi uhlobo lokungahambisani kwe-gluten, ungesabi. Ungakwazi ukwandisa i-fibre ekudleni kwakho; Kodwa-ke, kuyodingeka ugweme ezinye zezinhlamvu ezicebile ze-gluten, njengebhali, ukolweni, ne-rye. Kunezinhlobo eziningi zokudla okunomsoco okungenayo i-gluten, okufaka:
- Izithelo
- Imifino
- Ama-Chickpeas
- I-Flaxmeal
- Ufulawa wase-Amaranth
Uma ungabaza, khuluma nodokotela wakho mayelana nokwandisa i-fiber ekudleni kwakho. Izwi lesilumkiso: Musa ukwandisa ukufakela kwakho kwefayibha ngokusheshisa noma ukuvimbela, igesi kanye neziqhwa zingalandela. Kanye nokwengeza i-fibre kancane, uzodinga ukwandisa ukungena kwamanzi wakho. Nakuba izidingo ze-hydration zihluka kusuka komunye nomuntu, umuntu ojwayelekile udinga izibuko zamanzi ezingu-8, ama-8-ounce nsuku zonke.
Imithombo:
I-American Academy of Family Family. (nd). I-Fiber: Indlela Yokukhulisa Inani Ekudleni Kwenu.
Amasevisi Okulawula Nokuvimbela Izifo. (nd). Ukudla komuntu wonke: Izinto eziyisisekelo: ama-carbohydrate.
UDoyle, C. (Novemba 2011). Hamba "kwi-Bran Wagon" yezeMpilo engcono. I-American Cancer Society Society Expert Voices.
UMnyango Wezolimo we-United States. (nd). Izinzuzo zezeMpilo kanye nezondlo zamaqembu okudla okusanhlamvu.