I-fibre ihlanganisa izingxenye zezitshalo umzimba wakho ongenakukugaya. Ingxenye ebalulekile yokudla okunempilo, kuhlanganise nokudla kwesifo sikashukela, kodwa akekho ubufakazi obucwaninga obusekela isilinganiso sokudla kwefayibha ngokulawulwa kweshukela egazini. I-Academy of Nutrition and Dietetics iphakamisa ukuthi umuntu onesifo sikashukela kufanele adle amagremu angu-14 ngamakhilomitha angu-1 000 ngosuku, ngakho-ke ku-25 kuya ku-35 amagremu.
Lokhu kufana nokudla okungewona wesifo sikashukela. Iningi labantu alitholi i-fiber eyanele: ukudla okungenani kupheze u-14 amagremu ngosuku.
Kungenzeka ukuthi ukuthatha i-fiber enkulu kakhulu kungase kuthuthukise amazinga kashukela egazi, kodwa uzodinga ukungenisa cishe amagremu angu-44 kuya ku-50 we-fiber nsuku zonke, okulukhuni ukukwenza ngokudla okuvamile. Ama-fibre supplements ayatholakala, kodwa kufanele ukhulume nomhlinzeki wakho wezempilo ngaphambi kokuba uthathe i-fibre eningi kakhulu, ikakhulu uma ngabe kunoma imuphi umuthi we-sugar infringing or insulin. Ukuthatha inqwaba ye-fiber kungase kubangele ukuhlukumeza isimiso sokugaya ukudla ngenxa yokulimala, igesi, nesisu esiswini.
Impact Yezinhliziyo Zokudla I-Fiber Engaphezulu
Ngisho noma ukufaka ukudla kwakho kwe-fibre kungase kungathinti amazinga kashukela egazini lakho, kungakusiza ukulawula amazinga akho e-cholesterol. Lokhu kubalulekile ngoba isifo sikashukela nesifo senhliziyo sivame ukuhamba ndawonye, futhi i-cholesterol ephakeme iyinhloko engozini yesifo senhliziyo.
Ukusebenzisa ama-25-30 amagremu we-fibre usuku ngalunye cishe kunele ukusiza ukunciphisa inani le-cholesterol kanye ne- LDL cholesterol amaphuzu ambalwa amaphesenti. I-fibre engcono kakhulu yalokhu i-fiber ehlanjululwayo, futhi kufanele uthathe cishe ama-gremu angu-7 ukuya kuma-13 ale fomu nsuku zonke.
Izitshalo zinikeza i-fiber yokudla kwakho, ngakho-ke ukudla izithelo eziningi, imifino, okusanhlamvu okugcwele, amantongomane, imbewu, kanye nezitshalo kuzokwandisa ukungena kwefayibha yakho.
I-fibre engenayo isitholakala ngokuyinhloko ngama-grains onke, amantongomane, ama-wheat bran kanye nemifino, kanye ne-fibre e-soluble (engcono kakhulu yokunciphisa i-cholesterol) itholakala ngokuyinhloko kuma-oats, izithelo ze-citrus, ama-apula, ibhali, i-psyllium, imbewu ye-flax nobhontshisi.
> Imithombo:
> Academy of Nutrition and Dietetics Ubufakazi Bokuhlola Umtapo. "Izinshuwalense Zesivumelwane Sesifo Sikashukela Mellitus (DM): I-Fiber ne-Diabetes."
> I-American Diabetes Association. Izincomo zokudla okunomsoco kanye nokungenelela kwesifo sikashukela: Isitatimende Esikhundleni se-American Association Diabetes Association. " Ukunakekelwa yisifo sikashukela ngo-2007; 30 Ukusekela 1: S48-65.
> I-Institute of Medicine ye-National Academies. "Izindleko Zokudluliswa Kwezidakamizwa Zamandla, I-Carbohydrate, I-Fiber, I-Fat, I-Acat Acids, I-Cholesterol, Amaphrotheni, nama-Amino Acids."