Intshayelelo:
I-fiber yokutya ifumene ingqalelo eyandayo kwiminyaka yakutshanje ngenxa yezibonelelo zayo ezininzi zempilo. Njengoko indlela yokuphila yanamhlanje iqaqamba ngokutya okukhawulezileyo kunye nokutya okuqhelekileyo, ukutya okungapheliyo kwifayibha yokutya okwaneleyo. Eli nqaku le-thesis ihlolisisa ukubaluleka kwefayibha yokutya kunye neenjongo zokujongana nombuzo wokuba kutheni sifuna ifayibha kwizidlo zethu.
Injongo yolu phononongo kukubonelela ngohlalutyo olunzulu lwendima yefibre yokutya ekugcineni indlela yokuphila esempilweni kunye nokuthintela izifo ezinganyangekiyo. Ngokuhlola uphando olukhoyo kunye nobungqina, eli nqaku lifuna ukwazisa malunga nokubaluleka kwefreyithi yokutya kwisondlo sabantu.
2. Ingcaciso kunye neentlobo zefayibha yokutya:
Inkcazo yefibre ye-diber:
I-fiber yokutya ibhekisa kumacandelo angenakuthintelwa ngokutya kwesityalo, edlula kwinkqubo yokugaya ihle. Ibandakanya zombini ezi ntsizi zinyibilikayo kunye ne-insulafor kwaye ibonelela ngezibonelelo ezahlukeneyo zezempilo ngenxa yepropathi eyahlukileyo.
Iindidi zefibrey fiber:
Ezi ntlobo zimbini ziphambili zefibre ye-fiber zinyibilikisi kunye nefibre ye-insuble. I-fiber inyibilikisi inyibilikisa emanzini, yenze into efana nejeli kwi-gestrointenal phecanal, ngelixa i-fiber ye-insuble ayiyinyibiliki kwaye yongeza isikhuseli kwisitulo.
Imithombo yefibre yokutya:
Ifibre ye-fiber ininzi kwiziqhamo, imifuno, ezindlini ziphela, i-legumes, kunye namantongomane. Imithombo yokutya eyahlukeneyo iqukethe izixa-mali ezahlukeneyo kunye neentlobo zefayibha yokutya, ukwenza ukutya okuqhelekileyo kubaluleke kakhulu ekutyeni inani elifanelekileyo.
I-3. Indima yeFirber Fiber kwimpilo ye-Degist:
Ukukhuthaza iintshukumo ezihlala rhoqo kwi-fungs:Ukufumana i-fiber eyaneleyo yokutya kubalulekile ukugcina inkqubo yakho yokugaya isebenza kakuhle. Iyenza njani loo nto? Ewe, i-fible yongeza ubunye obungaphezulu kwisitulo sakho, sisenza ukuba sidlule kwi-colon. Ngamanye amagama, kunika i-poop yakho ye-omoph ukuze iphume ngaphandle kwengxaki.
Ukuthintela kunye nokuphelisa ukomelela:Akukho mntu uthandayo ukuziva zonke zixhaswe, kwaye kulapho ukutya fible iza kuhlangula. Uphando lubonisa ukuba ukungafumani i-fiber eyoneleyo ekutyeni kwakho kunokukwenza ube nyhani. Kodwa musa ukoyika! Ngokwandisa i-fiber yakho ifayibha, unganceda ukunciphisa ezo zimpawu zingakhululekanga zokuphumla kwaye ufumane izinto kwakhona. Ke, khumbula ukulayisha ukutya okune-fiber-obutyebileyo ukugcina izinto ziqukuqela ngokwemvelo.
Ukugcina i-Gut Microbiiota esempilweni:Nantsi inyani enomdla: Ifibre ye-fiber isebenza njenge-superhero ye-Gut Microbiiota yakho. Uyabona, isebenza njenge-premiotic, inika isondlo kwi-bacteria enobuhlobo ehlala kwi-gut yakho. Kwaye kutheni ufanele uzikhathalele ezi bacteria? Kuba badlala indima eyoyikisayo kwimpilo yakho iyonke. Bayanceda ukuqhekeza ukutya, baveze izondlo ezibalulekileyo, bomeleza amajoni akho omzimba, kwaye uqhubeke nokuphucula imo yakho. Ke, ngokutya ifayibha yayo eyaneleyo, unika le ngwiterya eyi-facteria olifunayo ipetroli abafuna ukugcina i-gut yakho kwimowudi ephezulu.
Ukunciphisa umngcipheko wesifo se-dipharicular:Isifo esibonisa isifo, esibandakanya ukumiswa kweepayi kwi-doldoll eludongeni ekholoni, akukho mnandi konke konke. Kodwa qikelela ntoni? Ukutya okuphezulu kwe-fiber kunokuza kwakhona. Izifundo zibonakalisile ukuba abantu abasela i-fiber ye-fiber eninzi abanomngcipheko ophantsi wokuphuhlisa le meko inzakeleyo. Ke, ungalibali ukubandakanya ukutya okune-fiber kwi-fiber kwi-fiber yakho ukugcina ezo popuches e-Bay i-Bay kwaye igcina ikholoni yakho kwaye isempilweni.
Izalathiso:
(1) UMoses D, Hao T, Rimm Eb, et al. Utshintsho ekutyeni kunye nendlela yokuphila kunye nobunzima bexesha elide bufumaneka kubafazi nakumadoda. N Engl j med. Ngo-2011; 364 (25): 2392-204. I-DoI: 10.1056 / NeJMOI1014296
. Nyr namhlanje. Ngo-2015; 50 (2): 82-89. Doi: 10.1097 / NT.00000000000080
. Eur J Clin Nutr. Ngo-2007; 61 (6): 779-785. DoI: 10.1038 / SJ.Ejcn.1602575
I-4. Ifibre yefibre kunye nolawulo lobunzima:
Ukukhuthaza ukuntywila kunye nokunciphisa indlala:Ukubandakanya ukutya okuphezulu kwe-fiber ekutyeni kwakho kunokukunceda uzive wanelisekile kwaye unciphise amathuba okutya kakhulu. Ingaba isebenza kanjani? Ewe, xa uthatha ukutya okutyebileyo kwifayibha, efumana amanzi kwaye wandise esiswini sakho, ukudala imeko yokugcwala. Ngenxa yoko, uya kuba lula ukuba namava abo bangamandla endlala edla ngokukhokelela kwi-dinanced engekho mfuneko okanye ukutyhubela. Ke, ukuba ujonge ukulawula ubunzima bakho, kubandakanya ukutya okune-fiber-tiber kwizidlo zakho kunokuba sisicwangciso esilula kodwa esisebenzayo.
I-Calorie Glolorie kunye nolawulo lobunzima:Ngaba ubusazi ukuba i-fiber ye-fiber inendima yokulawula ubume bekhalori? Ilungile lo nto! Xa uthatha i-fiber, inciphisa ukugaya i-digrimes kunye nokuthathwa kweMacrorowsreents, kubandakanya i-carbohydrate kunye namafutha. Le ndlela ivumela umzimba wakho ukuba usebenzise ngokufanelekileyo ezi zesondlo kwaye uthintele ii-spikes ezikhawulezayo kumanqanaba eswekile yegazi. Ngokulawula amaxabiso apho ezi kukhali zifunyanwe khona, i-fiber yokutya inokunceda kulawulo lwesisindo kwaye incede ukukhusela ukukhuluphala. Ke, cinga nge-fiber njengeqabane elincedayo kuhambo lwakho ukuya kwisisindo esisempilweni.
I-fiber fiber kunye nokuqulunqwa komzimba:Ngaba ufuna ukugcina umzimba otyhefu? Uphando lubonakalise ukuba ukutya okuphezulu kwe-fiber kunxulunyaniswa nobunzima obuphantsi, i-Commass yomzimba (i-BMI), kunye nepesenti yamafutha omzimba. Ukuyibeka nje, abantu abatya i-fiber eninzi i-fiber idla ngokuba nengoma yezempilo yezempilo. Isizathu sesinye seli isenokuba kukuba ukutya okuphezulu kwefibres kuhlala kuncinci kakhulu ikhalori, okuthetha ukuba ungawutyisela ivolumu enkulu yokutya ngenani lekhalori. Oku kunokukhokelela kwimvakalelo yolwaneliseko ngaphandle kwekhalori egqithisileyo. Ke, ukuba ujolise ekuqulunqweni komzimba wempilo, ukwenza i-fiber indawo eqhelekileyo yokutya kwakho kunokuba yintshukumo ye-smart.
Izalathiso:
Slavin jl. I-fiber yokutya kunye nobunzima bomzimba. Isondlo. Ngo-2005; 21 (3): 414-418. Doi: 10.1016 / J.NNut.2004.08.018
I-Ludwig Ds, Pereira ma, Kroentke Ch, et al. I-fiber fiber, inzuzo yobunzima, kunye nezinto ezinomngcipheko wentliziyo kwizifo ezisemngciphekweni. UJama. 1999; 282 (16): 1539-1546. I-DoI: 10.1001 / jama.22.16.1539
I-Pereira ma, O'rely EJ, Augustsson k, et al. I-fiber fiber kunye nomngcipheko wesifo sentliziyo ye-coronary isifo: Iprojekthi yokuchitheka kwezifundo ze-cohort. I-ART kwi-ART kwi-arch med. Ngo-2004; 164 (4): 370-376. I-DoI: 10.1001 / i-Archinse.164.4.370
I-5. Ukuthintela izifo ezingapheliyo:
Impilo yentliziyo:Xa kufikwa kukhusela impilo yethu yentliziyo, ifibre ye-fiber ivela njengegorha elingalanga. Ukutya okunefibre-obutyebileyo, njengeziqhamo zonke, iziqhamo, kunye nemifuno, ziye zaboniswa ukuba zinciphise umngcipheko kwizifo zentliziyo, kubandakanya nesifo sentliziyo kunye nokubetha kwentliziyo kunye nokubetha kwentliziyo kunye nokubetha kwentliziyo kunye nokubetha kwentliziyo kunye nokubetha kwentliziyo kunye nokubetha kwentliziyo kunye nokubetha kwentliziyo kunye nokubetha kwentliziyo kunye nokubetha kwentliziyo kunye nokubetha kwentliziyo kunye nokubetha kwentliziyo kunye nokubetha kwentliziyo kunye nokubetha kwentliziyo kunye nokubetha kwentliziyo kunye nokubetha kwentliziyo. Izifundo ziveze ukuba abantu abatya izixa eziphezulu zefibres banemigangatho emiselweyo ye-cholesterol ephantsi (i-LDL) kunye ne-triglycerides ngelixa ikwandise i-cholesterol elungileyo cholesterol (HDL). Le ndibaniso linamandla linceda ukugcina iiprofayili zegazi zegazi kwaye zithole amathuba okuphuhlisa izityebi ezinxulumene nentliziyo. Ngapha koko, uhlalutyo olubanzi lwezifundo ezibonakalayo zigqibe kwelokuba yonke i-7 Gram ye-Giber kwi-Diber Fibere, umngcipheko wesifo sentliziyo siyancipha nge-9% (1).
Ulawulo lweswekile kunye nothintelo:Ukulawula amanqanaba eswekile yegazi kunye neswekile anokuphenjelelwa kakhulu kukhetho lwethu lokutya, kwaye ifibre yokutya idlala indima ebalulekileyo kule nkalo. Uphando lubonakalise ngokungagungqiyo ukuba ichitha ixesha elifanelekileyo lokutya i-fiber inxulunyaniswa nolawulo oluphuculweyo lwe-glycemic kunye nokuncitshiswa kwe-insulin, ebaluleke kakhulu ekulawuleni isifo seswekile. Ukongeza, impahla ephezulu yefayibha ye-fiber idityaniswe kumngcipheko oncitshisiweyo wokuphuhlisa iswekile 2 yeswekile. Uhlalutyo olucwangcisiweyo kunye nohlalutyo lwe-meta lwezifundo zifumanise ukuba yonke imigudu ye-10-GRAM yokuthatha i-fiber ye-fiber ye-fiber yakhokelela ekunciphisweni kwe-27% kumngcipheko weswekile 2 yeswekile (2). Ngokubandakanya ukutya okune-fiber, ezinje ngemidumba, ingqolowa iphela, kunye nemifuno, kwizidlo zethu, sinokuthatha amanyathelo okuthintela isifo seswekile.
Ukuphazamiseka kwemigangatho:Ukugcina inkqubo yokugaya i-Diga ibalulekile kwimpilo-ntle iyonke, kwaye ifayibha yokutya inokufaka igalelo elikhulu ekusebenzeni kwayo ngokufanelekileyo. Izidlo ezityebileyo ezityebileyo zifunyenwe zinciphise kwaye zithintele ukuphazamiseka okuphezulu kokugaya, kubandakanya isifo se-Gastroesophaal Sifo (Gedd) kunye ne-Bondrome eyoyikisayo (ibs). I-gerd, iphawuleka nge-Acid Reflux kwaye ilawulwa ngokusetyenziswa kokutya okutyebileyo nge-fiber enesityebi esikhuthaza ukuba isebenze rhoqo i-acid rallux (3). Ngokufanayo, abantu abanengxaki evela kwi-IBs baye babona ukuba baluleke kwiimpawu ezifana nokubhloka kunye nokuqunjelwa xa kulandela ukutya okutyebileyo. Ngokukhetha impahla yonke, iziqhamo kunye nemifuno, sinokunceda ukugcina inkqubo yokugaya impilo.
Uthintelo loMhlaza weColotor:Umhlaza we-coloretal, owona mhlaza wesithathu oqhelekileyo emhlabeni wonke, ungathintela ngokhetho oluphambili, kunye nokutya okuphezulu kudlala indima ebalulekileyo. Izifundo zibonakalise ngokungagungqiyo ukuba impahla ephezulu yefibre inxulunyaniswa nomngcipheko ophantsi wokuphuhlisa umhlaza webala. I-fiber isebenza njengearhente yokuntywila, incedise ekukhuthazeni iintshukumo ze-fungs, zinciphise ixesha lokuhamba, kwaye lisebenzise izinto eziyingozi kwikolon. Ngaphaya koko, ukutya okutyebileyo kwe-fiber iqulethe izondlo ezibalulekileyo kunye nee-antioxididants ezinokunceda ukukhusela ngokuchasene nophuhliso lweeseli zomhlaza kwikolon. Ngokubeka phambili ukusetyenziswa kwempahla yonke, i-legumes, kunye neziqhamo, abantu banokukunciphisa ngenkuthalo umngcipheko wabo womhlaza webala.
Izalathiso:
I-Sumopleton de, Greenwood DC, Evans CE, i-Al. Isifo seFiber Fiber kunye nomngcipheko wesifo seentliziyo: Uphononongo olucwangcisiweyo kunye nohlalutyo lweMeta. BMJ. Ngo-2013; 347: F6879. Doi: 10.1136 / BMJ.F6879
Yao B, Fang h, Xu w, et al. I-fiber fiber fiber kunye nomngcipheko weswekile 2 yeswekile: Uhlalutyo lwe-Dose yezifundo ezizayo. I-EUR J ELDIOL. Ngo-2014; 29 (2): 79-88. I-DoI: 10.1007 / s10654-014-9775-9
Nilholm C, iLarson M, Roth b, et al. Indlela yokuphila enxulumene nesifo se-gestroesophaphal selix kunye nezigqibo ezivela kwiimvavanyo zongenelelo. I-World J Gastrointest Pharmal ther. 2016; 7 (2): 224-237. Doi: 10.4292 / WJ **. v7.i2.244
6. Ezinye izibonelelo zempilo zefibre:
Xa kufikwa kumba wokugcina indlela yokuphila esempilweni, i-fiber yokutya ingqina ukuba yintshatsheli yokwenene. Ayisiyo nje kuphela ukuba incedise ekugcineni i-bobles, kodwa ikwabonelela ngoluhlu lwezibonelelo ezongezelelweyo zempilo ezibaluleke kakhulu kwimpilo-ntle yethu.
Ulawulo lweswekile yegazi:Enye yezibonelelo ezimangalisayo zefibre yokutya kukukwazi ukulawula amanqanaba eswekile yegazi. I-fiber inyibilikisi, ifumene ukutya okunjengee-oats, irhasi, kunye ne-legumes, izenzo njenge-buffer ngokuthoba i-glucose. Le nkqubo yokugaya icotha inceda ukuthintela i-Spikes ehamba ngokukhawuleza kwinqanaba leswekile yegazi, eliyingenelo ngokukhethekileyo kubantu abanesifo seswekile okanye abasemngciphekweni wokuphuhlisa imeko. Ngokufaka ukutya okuzityebi kwi-fiber yethu yokutya kwemihla ngemihla, ezinje ngeembotyi, iilensi, kunye neengqolowa zegazi, sinokulawula ngokufanelekileyo impilo yethu (1).
Ukuncitshiswa kwe-cholesterol:Kumnqweno wokugcina intliziyo esempilweni, ifibre yokutya inokuba yinto yethu. Iindidi ezikhethekileyo zefibre, ezinjengeentsinga ezinyibilikayo ezifumaneka kwi-oats kunye nerhasi, ziye zafundwa kakhulu ngenxa yokukhulula amanqanaba e-LDL, ebizwa ngokuba yi-cholesterol. Le ntsimi inyibilikisi isebenza ngokubopha i-cholesterol kwinkqubo yokugaya kwaye ikhusele ukwehla kwamanqanaba e-cholesterol kwaye kuncitshiswe umngcipheko wezifo zentliziyo. Ngokuphanga ukutya okune-fiber-obutyebileyo njengeengqolowa ziphela, iziqhamo kunye nemifuno, sinokuphakamisa impilo ngenkuthalo kwaye silondoloze impilo yamanqanaba e-cholesterol (2).
Ukukhuthaza impilo-ntle iyonke:Ukutya okwaneleyo kwe-fiber yokutya kunxulunyaniswa ne-vethora yezibonelelo ezinegalelo kwimpilo-ntle yethu iyonke. Okokuqala, izifundo zibonakalise ukuba abantu abatya izixa ezaneleyo zamava of fiber ukuphucula umgangatho wokulala, ukuvumela ukukhula okunemigangatho kwaye kukhuthaze ubusuku bonke. Ukongeza, ukutya okutyebileyo kwe-fiber kudityaniswe nokwanda kwamanqanaba amandla anyukayo, enokubangelwa kukhululwa kancinci kokungafikeleli ngokusuka kwi-fiber-fist kukutya okuzityebileyo, ukubonelela ngomthombo ogcinakeleyo we-oyile imini yonke. Ngaphaya koko, into eninzi yefayibha eyaneleyo idityaniswe nemozulu ephuculweyo ngenxa yeziphumo ezilungileyo zefibuthe kwi-Gut Pad kunye nemveliso ye-serototin, i-neurotransmitter yolawulo. Ngokubandakanya ukutya okulinganayo kwi-fiber yokutya okuyinqatha kwizidlo zethu, njengamantongomane, imbewu, kunye nezihlalo zethu, sinokuphucula impilo-ntle yethu kwaye sikhokele ebomini ngakumbi kwaye sikhokele ngakumbi ubomi obumnandi (3).
Ukuphuculwa komsebenzi ophuculweyo:Amajoni ethu omzimba axhomekeke kakhulu kwi-Gut Microbiiota esempilweni, kunye nefayibha yokutya edlala indima ebalulekileyo ekubumbeni nasekugcineni i-Gual Gut Microbiiota. I-fiber isebenza njenge-premiotic, isebenza njengomthombo wokutya weentsholongwane eziluncedo kwi-gut. Le bhakteria eyingenelo, ekwabizwa ngokuba yi-stiotics, nceda xhase umsebenzi ogonyamelo ngokuvelisa iimolekyuli ezibalulekileyo zinegalelo ekuziphenduleni komzimba kwi-pakegens. Ukungalingani kwi-Gut Microbiiota, ihlala ibangelwa kukungabikho kwe-fiber yokutya, kungayichaphazela kakubi umsebenzi wokuzikhusela kunye nokwanda kokuchaphazeleka kosulelo. Ngokuphatha iintlobo ezahlukeneyo zokutya ezityebileyo, ezinjengesiqhamo, imifuno, kunye neziqhamo ziphela, sinokuxhasa i-Gut Microbiiota esempilweni kwaye someleze amajoni ethu omzimba (4).
Izalathiso:
Anderson JW, Baird P, Davis Rh, et al. Izibonelelo zezempilo zefibre. I-Nutr I-2009; 67 (4): 188-205. Doi: 10.1111 / J.1753-4887.2009.00189.x
Brown l, Rosner B, Willett WW, SAKS FM. Iziphumo zokwenza i-cholesterol I-i c c c c cn nthr. 1999; 69 (1): 30-42. Doi: 10.1093 / AJCN / 69.1.30
Utomkhulu Ma, Jackson N, Gerstner Jr, Knutson KL. Iimpawu zokulala zinxulunyaniswa nokutya kwezinto zethutyana zokutya. Jula. Ngo-2014; 23 (1): 22-34. Doi: 10.1111 / JSR.12084
I-vatanen t, intengiso ye-kostisti, d hennezel e, et al. Umahluko kwi-microbiome LPS I-Ignogenisity inegalelo ekucoceni ebantwini. Iseli. 2016; 165 (6): 842-853. Doi: 10.1016 / J.CEll.2016.04.007
I-7. Ukucetyiswa impahla yemihla ngemihla ye-fiber yokutya:
Izikhokelo ngokubanzi:Izikhokelo zezityalo zikazwelonke nezamanye amazwe zibonelela ngeengcebiso ze-fiber ye-fiber ye-fiber, eyahluka ngokusekwe kubudala, isini kunye nenqanaba lobomi. Ezi zikhokelo zibaluleke kakhulu ekuqondeni ukubaluleka kokufaka i-fiber ye-fiber yokutya kwethu imihla ngemihla.
Iingcebiso zenqanaba elikhethekileyo:
Abantwana, abakwishumi elivisayo, abantu abadala, kunye nabantu abadala abadala baneemfuno ezahlukeneyo zefibre. Kubalulekile ukulungisa i-fiber yethu ye-fiber esekwe kubudala bethu ukuqinisekisa impilo kunye nentlalontle efanelekileyo. Apha, siya kuqhuba kwiingcebiso ezithile zeqela ngalinye leminyaka.
Bantwana:Abantwana abaneminyaka eli-1 ukuya kweli-3 ubudala bafuna malunga ne-19 yeegram zefayibha ngemini, ngelixa abantwana abaneminyaka emi-4 ukuya kwi-8 badinga ngaphezulu kwi-25 yeegram ngosuku. Kubantwana abaneminyaka eli-9 ukuya kweli-13, owona mvuzo womihla ngemihla ziigram ezingama-26 zamakhwenkwe kunye neegram ezingama-22 zamantombazana. Ukonyusa i-fibere yokuthatha abantwana kunokufezekiswa ngokubandakanya ii-green, iziqhamo kunye nemifuno ekutyeni kwabo. Ukutya okunjengeeapile, iikherothi, kunye neentambo ezinamafutha amaninzi kunokuba yimithombo emihle yefibre yabantwana.
Ishumi elivisayo:Ishumi elivisayo elineminyaka eli-14 ukuya kweli-18 lineemfuno eziphezulu ezincinci zefibre. Amakhwenkwe kweli qela leminyaka eli-38 lefibre ngemini, ngelixa amantombazana efuna iigram ezingama-26. Ukukhuthaza ukutya okwishumi elivisayo ukuba basebenzise ukutya okunesityebi esityebileyo njengesonka sengqolowa, i-oatmeal, imibingelelo, kunye nemifuno eyahlukeneyo inokunceda ukuhlangabezana neemfuno zabo zefayibha.
Abantu abadala:I-fiber fiber fibere iziphakamiso zabantu abadala zijikeleze iigram ezingama-25 zabasetyhini kunye neegram ezingama-38 zamadoda. Abantu abadala banokufaka ngokulula i-faber yokutya kwabo ngokukhetha ukutya okuziinkozo, irayisi emdaka, i-quinoa, iimbotyi, iilensi, kunye nemifuno entsha kunye nemifuno. I-smoothies eyenziwe ngemifuno yeziqhamo, amantongomane, kwaye imbewu inokuba yindlela emnandi kwaye ilula yokongeza i-fiber kwi-fap yokutya kwemihla ngemihla.
Abantu abadala abadala:Njengoko sineminyaka esidala, iimfuno zethu zefayire ziyaguquka. Abantu abadala abadala abangaphezulu kweminyaka engama-50 kufuneka bajonge iigram ezingama-21 zefayibha yabasetyhini kunye neegram ezingama-30 zabantu. Ukutya okutyebileyo kwefibre efana nokuziinkozo ze-firn, iprimps, iflakisi, kunye neeavokhado zinokunceda abantu abadala bahlangabezana neemfuno zabo zefayibha.
Kubalulekile ukuba uqaphele ukuba ezi ngcebiso zizikhokelo ngokubanzi kunye neemfuno zomntu ngamnye zinokwahluka ngokusekwe kwiimeko ezithile zempilo nakwiimeko zobuqu. Ukudibana nengcali yezempilo okanye isifo esibhalisiweyo sinokubonelela ngeengcebiso ezenzelwe wena ngokusekwe kwiimfuno ezizodwa kunye neenjongo.
Izalathiso:
I-GBD 2017 AIT Iziphumo zezeMpilo zeMingcipheko yokutya kumazwe akwi-195, ngo-1990 ukuya ku-2007: Uhlalutyo olucwangcisiweyo lomthwalo wehlabathi wehlabathi ngo-2017. I-Lancet, 1953, 1958 - 1972.
I-USDA. (i-ND). Fiber yokutya. Ibuyiselwe kwi-https: //www.nal.usda.gov/icnic
I-8. Ukubandakanya i-fiber engaphezulu yokutya:
Ukukhetha ukutya okutyebileyo kwe-fiber:Ukubandakanya uluhlu olubanzi lokutya okutyebileyo lwe-fiber kwi-fiber ekutyeni imini yemihla ngemihla kubalulekile ukuze uhlale usempilweni. Ngethamsanqa, kukho i-vethora yokukhetha ukusuka. Iziqhamo ezinjengeeapile, iipere, kunye namajikijolo azimnandi kakhulu kodwa zityebile kwifayibha. Imifuno efana ne-broccoli, iikherothi, kunye ne-Spinach zibonelela ngexabiso elibalulekileyo lefibre. Xa kufikwa kwi-grains, ukukhetha iingcwangu ze-quinoa, i-oats, kunye nerayisi emdaka yindlela entle yokwandisa i-fiber i-fiber yethu. I-levames njengelegila, iimbotyi, kunye neenkukhu zipakishwe ngefayibha. Okokugqibela, amanqindi anjengee-almonds kunye nee-walnuts zinokuba yinto eyonwabisayo kunye ne-fiber-echokopitisi.
Imizekelo yefibre yendalo yendaloQuka ukutya okunjengemifuno, iingqolowa ziphela, iziqhamo, ingqumbo, ukhula, kunye nomgubo. Ezi fibers zithathwa njenge "phuc" kuba azisuswanga ekutyeni. Ukutya okunemicuni kubonisiwe ukuba luyingenelo, kwaye abavelisi akufuneki babonise ukuba baneziphumo zezinto zomzimba kwimpilo yabantu.
Ukongeza kwiintsinga zokutya zendalo,I-FDA ithathela la macalbohydrate okanye i-carbohydratdrate engathandekiyo njengeentsinga zokutya:
Beta-glucan
I-fiber enyibilikayo
Iigobolondo ze-lycoris
Isellulose
Gum gum
I-Pectrin
I-bean bean gum
Hydroxypropylmethylcelcelcelcelcelose
Ukongeza, i-FDA iwahlula ezi carbohydrate ezingenamsebenzi njengefibre yokutya:
I-fibers yodonga lweseli ezixutywe (ezinje nge-fiber ye-fiber kunye ne-Apple Fiber)
I-Arabinoxylan
I-algin
I-Inulin kunye nohlobo lwe-Inulin
I-amylose ephezulu (i-Rs2)
I-Galacc-Oligosaccharides
I-Polydexrose
Ukunganyangeki kweMaltodextrin / dextrain
I-phosphorylated phosphorys ePros4
Glucomannan
I-Gum Arabic
Iingcebiso ezisebenzayo zokukhulisa i-fiber i-fiberUkonyusa ukuthathwa kwe-fiber yethu kunokufezekiswa ngeendlela ezisebenzayo ezihambelana ngokulula kwimisebenzi yethu yemihla ngemihla. Ukucwangciswa kwesidlo yindlela efanelekileyo ebandakanya ukuqukwa ngabom ukutya okunemigangatho yokutya. Ngokubandakanya iintlobo ngeentlobo zeziqhamo, imifuno, kunye neenkozo zizonke kwizicwangciso zethu zokutya, sinokusenza sikhulise i-fiber yethu. Elinye icebo elinobuchule kukutshintsha kwe-Realpe, apho sinokongeza izithako ezityebileyo ze-fiber kwizitya zethu ezithandekayo. Umzekelo, ukongeza iilensi okanye iimbotyi kwisuphu okanye isaladi inokunyusa kakhulu umxholo wayo. Ukukhetha iinguqulelo zenkozo epheleleyo yemveliso efana nesonka, iPasta, kunye ne-cereal ibalulekile njengoko ezi ziqulathe ifayibha enye ethelekiswa ne-grains ehlaziyiweyo. Ukongeza, ukukhetha ukutya okunempilo njengemifuno engu-Raw, umxube wokutsala, okanye iziqhamo zizonke zinokuba negalelo elibonakalayo lihlangabezana neenjongo zethu zemihla ngemihla.
Imiceli mngeni kunye nezisombululo:Ngelixa sandisa ukutya kwethu nge-fiber fiber kuluncedo kakhulu, kunokubakho imiceli mngeni ethile enokuthintela inkqubela yethu. Omnye wale miceli mngeni yintshatsheli yokhetho kunye nembono ephosakeleyo yokutya okuyi-fiber. Ukoyisa lo mqobo, sinokuphonononga iindlela ezahlukeneyo zokupheka, iziqholo, kunye nemifuno yokuphucula iincasa zokutya okuyifayibheli. Ngokuzama ukuzama iindlela ezahlukeneyo zokupheka kunye nokufumana iindlela ezimnandi zokubandakanya ifayibha ngokutya kwethu, sinokwenza le nkqubo ithembisa ngakumbi kwaye imnandi.
Olunye ucelomngeni abanokuthi bahlangane nabanye abantu xa bezama ukonyusa i-fiber yabo yokuthatha i-fiber. Iimpawu ezifana nokubhabha, irhasi, okanye isithintelo sinokwenzeka. Isitshixo sokulungisa le micimbi kukukhulisa ngokuthe ngcembe i-fiber fuble kwaye uqiniseke ukuba uHydration odwa wokusela amanzi amaninzi. Izinto zokunxiba amanzi kwiNkqubo yokuHamba kwaye inceda ukuthintela ukomelela. Ukubandakanyeka kwimisebenzi eqhelekileyo yomzimba kunokunceda ekugcineni ukuhamba rhoqo amathumbu. Ngokuqala ngokunyuka okuncinci kwefayibha kwaye ngokuthe ngcembe kuyanda ngokuhamba kwexesha, imizimba yethu inokuziqhelanisa ne-fiber ephezulu, ukunciphisa amathuba okuba kungonakalisi.
Izalathiso:
Slavin jl. Isikhundla soMbutho weFomamente yaseMelika: Iimpembelelo zempilo zefibre yokutya. J i-diet coc. Ngo-2008. Dese; 108 (12): 1716-31. Doi: 10.1016 / J.jada.2008.09.09.014. I-PMID: 19027403.
ISebe Lezolimo, Inkonzo yoPhando lwezoLimo. (2020). Idatha yesondlo sikazwelonke ukuze ikhutshwe ngokusemthethweni. Ibuyiselwe kwi-https: //fdc.nal.usda.gov/
I-Chai, s.-c., Hoshmand, S., S., S., RL, Payton, Gammenet-Smith-Smith-Smith-Smith-Smith-Smith-Smith, Mahala. I-Apple yemihla ngemihla iPlamu eyomileyo: Impembelelo kwizifo zentliziyo zentliziyo kwi-Cardiovascular Scied kwi-Postmeasal bafazi. Ijenali ye-Academy yeSondlo kunye neFeetetics, 112 (8), 1158-1168. DoI: 10.1016 / J.Jand.2012.04.020. I-PMID: 22709704.
9. ISIQINISEKISO:
Eli nqaku le-theis lihlolisile ukubaluleka kwefibre yokutya ekugcineni indlela yokuphila esempilweni, ukulawula ubunzima, ukukhusela izifo ezingapheliyo, nokukhuthaza impilo-ntle.
Ukuqonda ukubaluleka kwe-fiber yokutya kunokunceda ukuba wazise imigaqo-nkqubo kunye nolinge lolinge loluntu olujolise ekuphuculeni isondlo kunye nokunciphisa umthwalo wezifo ezinganyangekiyo. Kufuneka uphando olungaphezulu lokuphonononga iindlela ezithile apho ukutya kwefibrer kuphelisa izibonelelo ezahlukeneyo zempilo. Ukongeza, ukuchonga ubuchule bokuphucula ukuthathwa kwe-fiber fiber, ngakumbi kubantu abasebenzisa uphantsi, kufanele ukuba kugxilwe kuphando oluzayo.
Ukuqukumbela, ubungqina obubonisiweyo kule nqaku i-Thesis ibalaselisa indima ebalulekileyo yefibre yokutya ekukhuthazeni iinkalo ezahlukeneyo zempilo yabantu. Ukusuka kwimpilo yokugaya isifo sokuThintela isifo seZifo kunye nokulawulwa kwesisindo, izibonelelo zefayibha yokutya ibaluleke kakhulu. Ngokubandakanya ukutya okunesityebi kwi-fiber kwizidlo zethu kwaye bahlangabezane ne-fiber yefibre yemihla ngemihla, abantu banokube negalelo elikhulu kwimpilo-ntle yabo kwaye baphucule umgangatho wobomi babo.
IXESHA LOKUQALA: UNv-23 ukuya kwi-2323
