Ngenkathi i-fiber ihamba kahle, i-bran ingabangela izinkinga ekuguliseni isifo sofuba esiswini
Esikhathini esivamile kakhulu, uya kudokotela wakho ekhononda ngezinhlungu zesisu nangoshintsho emikhondweni yakho yesisu . Udokotela wakho unikeza ukuxilongwa kwesifo sofuba esiswini (IBS) futhi sincoma ukuthi ukwandise ukudla kwakho kwefiber . Wena-ke uye esitolo bese uthengisa uketshezi lwegaman. Kodwa-ke, emva kwezinsuku ezimbalwa, uyaqaphela ukuthi izimpawu zakho ziye zaba nzima futhi uphetha ngokuthi "i-fibre imbi ye-IBS." I-fibre ayiyona imbi kakhulu ye-IBS, kodwa ibanga lingase libe.
Funda mayelana nobuhlobo phakathi kwe-bran ne-IBS ukukusiza ukuba ube ngumthengi we-IBS ongcono.
Uyini Igatsha?
Igatsha igobolondo elinzima elibandakanya uketshezi lwangaphandle lwamahlamvu okusanhlamvu, kubandakanya ibhali, ummbila, i-millet, i-oats, irayisi kanye nokolosi. Igatsha linikeza umthamo omkhulu we-fiber yokudla kanye nokuba ngumthombo omuhle wama-fatty acids, amaminerali, amavithamini nezinye izakhi. Isibonelo esibonakalayo sohlobo phakathi kokusanhlamvu ne-bran kuya kwesinye lapho igatsha lisusiwe khona irayisi. Irayisi elibomvu linalo ungqimba lwegatsha oluqinile, kanti ilayisi elimhlophe liye lasuswa ingqimba yangaphandle.
Nakuba i-bran iyingxenye yezinhlamvu ezihlukahlukene zezitshalo, imikhiqizo efana ne-bran cereal noma i-muffin ngokuvamile ilungiselelwe ngogesi kakolweni.
Igatsha vs. Whele Eliphelele
Imikhiqizo ebhalwe ngokuthi "bran" noma "yonke-bran" yenziwa nje, i-outer outer coating of grain wheat. Imikhiqizo yonke yengqolowa yiyo eyenziwe ngopuphu oluqukethe zonke izingxenye ezintathu zokusanhlamvu kakolweni, okungukuthi i-germ, i-endosperm, ne-bran.
Ingxenye enkulu yekolweni ephelele yenziwa i-endosperm, enegciwane kanye negalelo elenza amaphesenti amancane.
Ufulawa omhlophe ucatshangwa ukuthi uhlanjululwe ngoba amagciwane kanye negatsha bayasuswa. Lokhu kwenziwa ngokuyinhloko ukwengeza emkhakheni we-shelf womkhiqizo, njengoba i-bran ne-germ ziqukethe amafutha angakwazi ukuhamba.
Umphumela ombi walokhu kulungiswa wukuthi ngokukhipha u-bran, okuqukethwe kwe-fibre kafulawa kuncishisiwe. Njengoba ufulawa ogcwele ukolweni uqukethe ingxenye yegatsha yokusanhlamvu, ugcina i-fiber kanye nezinye izondlo ezihlinzekwa yi-bran.
I-IBS noMagatsha
Emashumini eminyaka adlule, odokotela bancoma ukuthi iziguli zabo ze-IBS zixhumane nomqondo wokuthi ukwanda kwe-fiber yokudla kufanele kusize ekuthuthukiseni ukujwayela kwesisu. Kodwa-ke, isifundo esibucayi esashicilelwe ekuqaleni kwawo-1990 kwaba ngowokuqala ukubona ukuthi leli bran lenza ukuba iziguli ze-IBS zizizwe zibi nakakhulu, zikhuphula izimpawu eziningi ze-IBS. Ekubuyekezweni kwalo kocwaningo lwango-2014, i-American College of Gastroenterology yaphetha ngokuthi imithombo ye-fibre engasetshenziswanga, njenge-wheat bran, ayinconywa i-IBS ngenxa yengozi yokwanda kwegesi nokweqa.
Kungani Isigatsha Singaba Esibi?
Ayikho ucwaningo oluthile noma impendulo eqondile yokuthi kungani amagatsha angase abe inkinga yeziguli ze-IBS. Enye inkolelo yokuthi igobolondo elinzima kanzima liyakhathaza ngandlela-thile izibilini emalini emathumbu. Okunye okunye okungenzeka kuhlobene nokuthi ukolweni uqukethe i-fructans, enye yezinhlobo ze-carbohydrate enokuvuthayo ekhonjwe ngaphakathi kweqembu le- FODMAPs . Ukudla ukudla okuphezulu kuma-FODMAP kuye kwahlanganiswa nokwanda kwezimpawu ze-IBS.
IBS-Friendly Fiber Alternatives
Ngenhlanhla, kunezinye izindlela ze-fiber ezibhekene ne-bran. Izithelo nemifino imithombo emikhulu ye-fiber yokudla. Kunezinye eziningi eziningi ezingezona ukolweni, okukhethwa kukho okusanhlamvu okuphelele.
Ngokuphathelene ne-fiber supplements, enye yezinto ezifundwa kakhulu yi- psyllium , eyaziwa nangokuthi i-husk isphagula. Nakuba izifundo zihluka kukhwalithi nasemiphumeleni, kunomkhuba obheke ekuthuthukiseni uphawu lwe-IBS nokusetshenziswa kwe-psyllium, njengoba kuphawulwe yi-American College of Gatroenterology. Enye indlela, ikakhulukazi uma uphawu lwakho oluyisisekelo lungukuqothulwa , kukhonjiswe phansi.
Nakuba ukudla okuphezulu e-fiber yokudla kungcono impilo yokugaya, ngokwezimpawu ze-IBS, ukwanda kwe-fiber kubonakala sengathi kuyasiza kakhulu ku-IBS-C kunezinye izinhlobo ze- IBS .
Kungakhathaliseki ukuthi yiziphi izimpawu ezivelele, kunobunye ubufakazi bokuthi i -fibre ehlanganisiwe ibekezelela kangcono kune-fibre engenayo. Ukuze ugweme ukugqama kwezibonakaliso, kungcono ukusebenzisa indlela encane lapho ukwandisa i- fiber yakho yokudla ukuze uvumele umzimba wakho uvumelane noshintsho.
> Imithombo
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> Cockerell KM, Watkins AS, Reeves LB, Goddard L, uLomer MC. Imiphumela ye-Linseeds ku-Izimpawu ze-Irritable Bowel Syndrome: Isivivinyo Esilawulwe Ngama-Randomized Control. I-Journal ye-Human Nutrition and Dietetics 2012 Oct; 25 (5): 435-43.
> Cozma-Petruţ A, Loghin F, Miere D, Dumitraşcu DL. Ukudla ku-Irritable Bowel Syndrome: Okufanele Kunconywe, Akusikho Okumele Ukuvimbele Iziguli! I-World Journal ye-Gastroenterology . 2017; 23 (21): 3771. doi: 10.3748 / wjg.v23.i21.3771.
> Ford AC, Moayyedi P, uLacy BE, et al. I-American College ye-Gastroenterology Monograph ekuphathweni kwe-Irritable Bowel Syndrome ne-Chronic Idiopathic Constipation. I-American Journal of Gastroenterology . 2014; 109 (S1). doi: 10.1038 / ajg.2014.187.