Intshayelelo:
Ifayibha yokutya ifumene ingqwalasela eyandayo kwiminyaka yakutshanje ngenxa yeenzuzo zayo ezininzi zempilo. Njengoko iindlela zokuphila zanamhlanje zitsalela ekutyeni okukhawulezayo kunye nokutya okucutshungulweyo, izidlo ezingenayo ifayibha yokutya ziye zaxhaphaka. Eli nqaku lethisisi livavanya ukubaluleka kwefiber yokutya kwaye lijolise ekujonganeni nombuzo wokuba kutheni sifuna ifayibha kwizidlo zethu.
Injongo yolu phononongo kukubonelela ngohlalutyo olunzulu lwendima yefiber yokutya ekugcineni indlela yokuphila enempilo kunye nokuthintela izifo ezingapheliyo. Ngokuphonononga uphando olukhoyo kunye nobungqina, eli nqaku lifuna ukudala ulwazi malunga nokubaluleka kwefiber yokutya kwisondlo somntu.
2. Inkcazo kunye neentlobo zeFayibha yokutya:
Inkcazo yeFayibha yeDietary:
I-fiber yokutya ibhekiselele kumalungu angagatywayo okutya kwezityalo, adlula kwinkqubo yokwetyisa ngokufanelekileyo. Ibandakanya zombini iintsinga ezinyibilikayo nezinganyibilikiyo kwaye ibonelela ngeenzuzo ezahlukeneyo zempilo ngenxa yeempawu zayo ezizodwa.
Iintlobo zeFayibha yokutya:
Iintlobo ezimbini eziphambili zefiber yokutya yifayibha enyibilikayo kunye nefiber enganyibilikiyo. Ifiber enyibilikayo inyibilika emanzini, yenze into efana nejeli kwindlela yesisu, kanti ifayibha enganyibilikiyo ayinyibiliki kwaye yongeza isambuku kwisitulo.
Imithombo yeFayibha yokutya:
Ifayibha yokutya ininzi kwiziqhamo, imifuno, iinkozo ezipheleleyo, iimbotyi kunye namandongomane. Imithombo yokutya eyahlukeneyo inezixa ezahlukeneyo kunye neentlobo zefiber yokutya, ukwenza ukutya okwahlukeneyo kubalulekile ekutyeni isixa esaneleyo.
3. Indima yeFayibha yokutya kwiMpilo yeDigestive:
Ukukhuthaza ukushukuma kwamathumbu rhoqo:Ukufumana ifayibha eyaneleyo yokutya kubalulekile ekugcineni inkqubo yakho yokwetyisa isebenza kakuhle. Ikwenza njani oko? Ewe, ifayibha yongeza iheft eyongezelelweyo kwisitulo sakho, isenza ukuba sibe sikhulu kwaye kube lula ukudlula kwikholoni. Ngamanye amazwi, inika i-poop yakho i-oomph ukuze ikwazi ukuphuma ngaphandle kwenkathazo.
Ukuthintela kunye nokunciphisa ukuqhina:Akukho mntu uthanda ukuziva exhaswa, kwaye kulapho ifayibha yokutya isiza khona. Uphando lubonisa ukuba ukungafumani ifayibha eyaneleyo ekutyeni kwakho kunokukwenza uthande ukuqhinwa. Kodwa musa ukoyika! Ngokwandisa ukutya kwakho kwefayibha, unokunceda ukunciphisa ezo mpawu zingathandekiyo zokuqunjelwa kwaye wenze izinto zihambe kwakhona. Ke, khumbula ukulayisha ukutya okutyebileyo kwefayibha ukugcina izinto zihamba ngokwendalo.
Ukugcina iGut Microbiota esempilweni:Nantsi inyani enomdla: ifayibha yokutya isebenza njengegorha elibalaseleyo kwi-gut microbiota yakho. Uyabona, isebenza njenge-prebiotic, okuthetha ukuba ibonelela ngesondlo kwezo bhaktheriya ezinobuhlobo ezihlala emathunjini akho. Kwaye kutheni kufuneka uzikhathalele ezi bhaktheriya? Kuba badlala indima ephambili kwimpilo yakho iyonke. Ziyanceda ekucaluleni ukutya, zivelise izondlo ezibalulekileyo, zomeleze amajoni akho omzimba, kwaye ziphucule nendlela oziva ngayo. Ke, ngokutya ifayibha eyaneleyo, unika ezi bhaktiriya ziluncedo ifutha abayidingayo ukugcina amathumbu akho ekwimo ephezulu.
Ukunciphisa umngcipheko weDiverticular Disease:Isifo se-Diverticular, esibandakanya ukubunjwa kweengxowa kudonga lwekholoni, akukho mnandi kwaphela. Kodwa khawucinge ntoni? Ukutya okunefayibha ephezulu kunokuncedisa kwakhona. Uphononongo lubonise ukuba abantu abatya ifayibha eninzi banomngcipheko ophantsi wokuphuhlisa le meko ikhathazayo. Ke, ungalibali ukubandakanya ukutya okutyebileyo kwefayibha kwisidlo sakho ukugcina ezo poutshi zingekho kwaye ugcine ikholoni yakho yonwabile kwaye isempilweni.
IiReferensi:
(1) Mozaffarian D, Hao T, Rimm EB, et al. Utshintsho kwiZitya kunye nendlela yokuphila kunye nokuNyulwa kobunzima beXesha elide kwabasetyhini kunye namadoda. N Ngesi J Med. 2011;364(25):2392-2404. doi:10.1056/NEJMoa1014296
(2) McRorie JW Jr. Indlela esekelwe kubungqina bokuncedisa ifayibha kunye neenzuzo zempilo ezinentsingiselo yeklinikhi, inxalenye ye-1: yintoni onokuyijonga kunye nendlela yokucebisa unyango olusebenzayo lwefiber. Nutr Namhlanje. 2015;50(2):82-89. doi:10.1097/NT.0000000000000080
(3) Mäkivuokko H, Tiihonen K, Kettunen H, Saarinen M, Pajari AM, Mykkänen H. Umphumo we-β-glucan kwi-glycemic index kunye ne-insulin. Eur J Clin Nutr. 2007;61(6):779-785. doi:10.1038/sj.ejcn.1602575
4. Ulawulo lweFayibha kunye nobunzima:
Ukukhuthaza ukuhlutha kunye nokuNcitshiswa kwendlala:Ukubandakanya ukutya okunefayibha ephezulu kwisidlo sakho kunokukunceda uzive wanelisekile kwaye unciphise amathuba okutya kakhulu. Ingaba isebenza kanjani? Ewe, xa utya ukutya okutyebileyo kwifayibha, zifunxa amanzi kwaye zande esiswini sakho, zenza umqondo wokuzala. Ngenxa yoko, awufane ube namava okulamba okungapheliyo okukhokelela ekutyeni ngokungeyomfuneko okanye ukuzinkcinkca ngokugqithisileyo. Ke, ukuba ujonge ukulawula ubunzima bakho, ukufaka ukutya okutyebileyo kwefayibha ekutyeni kwakho kunokuba sisicwangciso esilula kodwa esisebenzayo.
Ukufunxa okuFanelekileyo kweKhalori kunye noLawulo lobunzima:Ngaba uyazi ukuba ifayibha yokutya inendima ekulawuleni ukufunxa ikhalori? Ilungile lo nto! Xa utya ifayibha, iyacothisa ukugaywa kunye nokufunxwa kwe-macronutrients, kubandakanya icarbohydrates kunye namafutha. Lo matshini uvumela umzimba wakho ukuba usebenzise ezi zondlo kwaye uthintele i-spikes ngokukhawuleza kumanqanaba eswekile yegazi. Ngokulawula izinga apho ezi khalori zifunxwa khona, ifayibha yokutya inokunceda ekulawuleni ubunzima kwaye incede nasekuthinteleni ukutyeba. Ke, cinga ngefiber njengeqabane eliluncedo kuhambo lwakho olusingise kubunzima obusempilweni.
IFayibha yokutya kunye noBume boMzimba:Ngaba ufuna ukugcina i-trim physique? Uphando lubonise ukuba ukutya okune-fiber ephezulu kuhambelana nobunzima bomzimba obuphantsi, i-index mass body (BMI), kunye nepesenti yamafutha omzimba. Ukuyibeka ngokulula, abantu abasebenzisa i-fiber eninzi badla ngokuba neengoma ezisempilweni. Esinye isizathu soku kukuba ukutya okunefayibha ephezulu ngokuqhelekileyo kungaphantsi kweekhalori ezixineneyo, oku kuthetha ukuba ungatya umthamo omkhulu wokutya ngesixa esifanayo seekhalori. Oku kunokukhokelela kwimvakalelo yokwaneliseka ngaphandle kokutya kakhulu kweekhalori. Ke, ukuba ujonge ukwakheka komzimba okunempilo, ukwenza ifayibha ibe yinxalenye yesiqhelo sokutya kwakho kunokuba yintshukumo elumkileyo.
IiReferensi:
USlavin JL. IFayibha yokutya kunye nobunzima bomzimba. Isondlo. 2005;21(3):411-418. doi:10.1016/j.nut.2004.08.018
Ludwig DS, Pereira MA, Kroenke CH, et al. I-Fiber ye-Dietary, i-Weight Gain, kunye ne-Cardiovascular Disease Risk Factors kwi-Young Adults. JAMA. 1999;282(16):1539-1546. doi:10.1001/jama.282.16.1539
Pereira MA, O'Reilly EJ, Augustsson K, et al. I-Fiber ye-Dietary kunye ne-Risk ye-Coronary Heart Disease: iProjekthi yokudibanisa i-Cohort Studies. Arch Intern Med. 2004;164(4):370-376. doi:10.1001/archinte.164.4.370
5. UThintelo lweZifo eziNgapheliyo:
Impilo yentliziyo:Xa kuziwa ekukhuseleni impilo yethu yentliziyo, ifayibha yokutya iphuma njengegorha elingavunywanga. Ukutya okutyebileyo kwe-Fiber, okufana nokutya okuziinkozo, iziqhamo kunye nemifuno, kuboniswe ukunciphisa kakhulu umngcipheko wezifo zenhliziyo, kuquka nesifo senhliziyo kunye nesifo sohlangothi. Uphononongo lubonise ukuba abantu abatya izixa eziphezulu zefiber yokutya banamanqanaba asezantsi e-cholesterol embi (LDL) kunye ne-triglycerides ngelixa befumana ukonyuka kwamanqanaba e-cholesterol entle (HDL). Le ndibaniselwano enamandla inceda ukugcina iiprofayili zelipid esempilweni kwaye yehlisa amathuba okuba nezigulo ezinxulumene nentliziyo. Enyanisweni, uhlalutyo olubanzi lwezifundo zokuqwalasela lugqibe ukuba yonke i-7-gram yokunyuka kwi-fiber intake yokutya, ingozi yesifo senhliziyo iyancipha nge-9% (1) emangalisayo.
Ulawulo noThintelo lwesifo seswekile:Ukulawula amanqanaba eswekile yegazi kunye nokulawula isifo seswekile kunokuphenjelelwa kakhulu kukhetho lwethu lokutya, kwaye i-fiber yokutya idlala indima ebalulekileyo kulo mba. Uphando luye lwabonisa ngokuqhubekayo ukuba ukutya isixa esaneleyo sefiber yokutya kudityaniswa nokuphuculwa kokulawulwa kwe-glycemic kunye nokuncipha kokunganyangeki kwe-insulin, okuyizinto ezibalulekileyo ekulawuleni isifo seswekile. Ukongezelela, ukuthathwa okuphezulu kwefiber yokutya kuye kwadibaniswa nomngcipheko oncitshisiweyo wokuphuhlisa uhlobo lwe-2 yeswekile. Uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta lwezifundo lufumene ukuba yonke i-10-gram yokwanda kwi-fiber intake yemihla ngemihla ibangele ukunciphisa i-27% kwingozi yokuphuhlisa uhlobo lwe-2 yeswekile (2). Ngokudibanisa ukutya okunefayibha eninzi, okufana neembotyi, ukutya okuziinkozo, kunye nemifuno, ekutyeni kwethu, sinokuthatha amanyathelo ngokusebenzayo ekuthinteleni nasekulawuleni isifo seswekile.
Iziphazamiso zokugaya ukutya:Ukugcina inkqubo yokugaya ukutya enempilo kubalulekile kwimpilo yonke, kwaye i-fiber yokutya inokufaka isandla kakhulu ekusebenzeni kwayo ngokufanelekileyo. Ukutya okutyebileyo kwefayibha kuye kwafunyaniswa ukuba kuthomalalise kwaye kuthintele iziphazamiso ezahlukeneyo zokugaya ukutya, kubandakanya isifo se-gastroesophageal reflux (GERD) kunye nesifo samathumbu esicaphukisayo (IBS). I-GERD, ebonakaliswa yi-acid reflux kunye ne-heartburn, inokulawulwa ngokusetyenziswa kokutya okutyebileyo kwefayibha okukhuthaza ukuhamba kwamathumbu rhoqo kunye nokunciphisa umngcipheko we-asidi reflux (3). Ngokufanayo, abantu abaphethwe yi-IBS baye baxela ukukhululeka kwiimpawu ezinjengokudumba kunye nokuqhinwa xa belandela ukutya okutyebileyo kwifiber. Ngokukhetha ukutya okuziinkozo, iziqhamo, kunye nemifuno, sinokunceda ukugcina inkqubo yokwetyisa esempilweni.
UThintelo loMhlaza weColorectal:Umhlaza we-colorectal, ongowesithathu umhlaza uxhaphakileyo kwihlabathi liphela, unokuthintelwa ngokuyinxenye ngokhetho lokutya, kunye nokutya okunefayibha ephezulu kudlala indima ebalulekileyo. Uphononongo lubonise ngokungaguqukiyo ukuba ukuthathwa okuphezulu kwefiber yokutya kunxulunyaniswa nomngcipheko ophantsi wokuba nomhlaza we-colorectal. I-Fiber isebenza njenge-agent yobuninzi, inceda ukukhuthaza ukuhamba kwamathumbu rhoqo, ukunciphisa ixesha lokuhamba, kunye nokunciphisa izinto ezinobungozi kwikholoni. Ngaphezu koko, ukutya okutyebileyo kwefiber kuqulethe izondlo ezibalulekileyo kunye ne-antioxidants ezinokunceda ukukhusela ekuphuhliseni iiseli ezinomhlaza kwikholoni. Ngokubeka phambili ukutya okuziinkozo, iimbotyi, kunye neziqhamo, abantu banokuwunciphisa ngokusebenzayo umngcipheko womhlaza we-colorectal.
IiReferensi:
Threapleton DE, Greenwood DC, Evans CE, et al. Ukutya kwefiber yokutya kunye nomngcipheko wesifo senhliziyo: ukuphononongwa okucwangcisiweyo kunye nohlalutyo lwemeta. BMJ. 2013;347:f6879. doi:10.1136/bmj.f6879
Yao B, Fang H, Xu W, et al. I-Dietary Fiber Intake kunye neNgcipheko ye-2 Diabetes: Uhlalutyo lwe-Dose-Response yezifundo ezizayo. Eur J Epidemiol. 2014;29(2):79-88. doi:10.1007/s10654-014-9875-9
UNilholm C, uLarsson M, uRoth B, nabanye. Indlela yokuphila eNxulumene neSifo se-Gastroesophageal Reflux kunye neZiphetho ezivela kwiiMvavanyo zoNgenelelo. Ihlabathi J Gastrointest Pharmacol Ther. 2016;7(2):224-237. doi:10.4292/wj**.v7.i2.224
6. Ezinye iiNzuzo zeMpilo zeFayibha yokutya:
Xa kuziwa ekugcineni indlela yokuphila enempilo, ifayibha yokutya ingqina ukuba yintshatsheli yokwenyani. Ayincedi kuphela ekugcineni izibilini rhoqo, kodwa ikwabonelela ngoluhlu lwezibonelelo zempilo ezongezelelweyo ezibalulekileyo kwimpilo yethu iyonke.
Ulawulo lweswekile yegazi:Enye yeenzuzo eziphawulekayo zefiber yokutya kukukwazi ukulawula amanqanaba eswekile yegazi. Ifayibha enyibilikayo, efumaneka kukutya okuninzi okufana neoti, irhasi, kunye nemifuno, isebenza njengesithinteli ngokucothisa ukufunxwa kweglucose. Le nkqubo yokwetyisa icothayo inceda ukunqanda i-spikes ekhawulezayo kumanqanaba eswekile yegazi, nto leyo iluncedo ngakumbi kubantu abanesifo seswekile okanye abo basemngciphekweni wokukhula kwesi sifo. Ngokubandakanya ukutya okutyebileyo kwi-fiber e-soluble kwisidlo sethu semihla ngemihla, njengeembotyi, iilentile, kunye neengqolowa ezipheleleyo, sinokulawula ngokufanelekileyo amanqanaba eswekile yegazi kunye nokukhuthaza impilo engcono (1).
Ukunciphisa iCholesterol:Kwimfuno yokugcina intliziyo esempilweni, ifayibha yokutya inokuba ngumhlobo wethu. Iintlobo ezithile zefiber yokutya, njengeentsinga ezinyibilikayo ezifumaneka kwi-oats kunye nebhali, ziye zafundwa ngokubanzi ngokukwazi kwabo ukunciphisa amanqanaba e-cholesterol ye-LDL, eyaziwa ngokuba yi-cholesterol "embi". Ezi ntsinga zinyibilikayo zisebenza ngokubophelela kwi-cholesterol kwinkqubo yokwetyisa kunye nokuthintela ukufunxwa kwayo, okukhokelela ekwehleni kwamanqanaba e-cholesterol kwaye ke ngoko kunciphisa umngcipheko wezifo zentliziyo. Ngokutya rhoqo ukutya okutyebileyo kwefayibha njengokutya okuziinkozo, iziqhamo, kunye nemifuno, sinokuthi ngenkuthalo sikhuthaze impilo yentliziyo kwaye sigcine amanqanaba e-cholesterol esempilweni (2).
Ukukhuthaza iMpilo Qete:Ukutya okwaneleyo kwefiber yokutya kuhambelana ne-plethora yeenzuzo ezifaka isandla kwimpilo yethu yonke. Okokuqala, uphononongo lubonise ukuba abantu abasebenzisa izixa ezaneleyo zefiber amava aphucula umgangatho wokulala, evumela ukuphumla ngakumbi kunye nokuvuselela ukulala ebusuku. Ukongezelela, ukutya okutyebileyo kwefayibha kuye kwadityaniswa nokwanda kwamanqanaba ombane, anokuthi anxulunyaniswa nokukhutshwa okucothayo kwamandla kukutya okutyebileyo kwefayibha, ukubonelela ngomthombo ozinzileyo wepetroli imini yonke. Ngapha koko, ukutya okwaneleyo kwefiber yokutya kuye kwanxulunyaniswa nemo ephuculweyo ngenxa yeziphumo ezilungileyo zefiber kwimpilo yamathumbu kunye nokuveliswa kwe-serotonin, i-neurotransmitter enoxanduva lokulawula imo. Ngokudibanisa iintlobo ngeentlobo zokutya okutyebileyo kwefayibha ekutyeni kwethu, okunje ngamandongomane, imbewu, kunye neenkozo ezipheleleyo, sinokuphucula impilo yethu yonke kwaye siphile ubomi obudlamkileyo (3).
Umsebenzi Owongeziweyo Wamajoni omzimba:Amajoni ethu omzimba axhomekeke kakhulu kwi-gut microbiota esempilweni, kwaye ifayibha yokutya idlala indima ebalulekileyo ekubumbeni nasekugcineni i-gut microbiota eyomeleleyo. Ifayibha isebenza njenge-prebiotic, isebenza njengomthombo wokutya kwiibhaktheriya eziluncedo emathunjini. Ezi bhaktheriya eziluncedo, ezikwabizwa ngokuba yiprobiotics, zinceda ukuxhasa umsebenzi wokuzivikela ngokuvelisa iimolekyuli ezibalulekileyo ezifaka isandla ekukhuseleni umzimba kwi-pathogens. Ukungalingani kwi-gut microbiota, edla ngokubangelwa kukunqongophala kwefiber yokutya, kunokuchaphazela kakubi ukusebenza kwamajoni omzimba kunye nokwandisa ukuchaphazeleka kwizifo. Ngokutya ukutya okuninzi okutyebileyo kwefayibha, okunje ngeziqhamo, imifuno, kunye neenkozo ezipheleleyo, sinokuxhasa i-gut microbiota esempilweni kwaye someleze amajoni ethu omzimba (4).
IiReferensi:
Anderson JW, Baird P, Davis RH, et al. Iinzuzo zempilo zefiber yokutya. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x
UBrown L, uRosner B, uWillett WW, iSacks FM. Imiphumo yokunciphisa i-cholesterol ye-fiber yokutya: uhlalutyo lwe-meta. NdinguJ Clin Nutr. 1999;69(1):30-42. doi:10.1093/ajcn/69.1.30
Grandner MA, Jackson N, Gerstner JR, Knutson KL. Iimpawu zokulala zihambelana nokuthathwa kwezondlo ezithile zokutya. J Sleep Res. 2014;23(1):22-34. doi:10.1111/jsr.12084
Vatanen T, Kostic AD, d'Hennezel E, et al. Ukwahluka kwi-Microbiome LPS Immunogenicity Igalelo kwi-Autoimmunity kuBantu. Iseli. 2016;165(6):842-853. doi:10.1016/j.cell.2016.04.007
7. Ukutya okucetyiswayo ngeMihla ngemihla kwiFayibha yeDietary:
Izikhokelo ngokubanzi:Izikhokelo zokutya zelizwe kunye nezamazwe ngamazwe zibonelela ngeengcebiso ze-fiber intake yemihla ngemihla, eyahluka ngokusekelwe kwiminyaka yobudala, isondo kunye nenqanaba lobomi. Ezi zikhokelo zibalulekile ekuqondeni ukubaluleka kokubandakanya ifayibha yokutya kwisidlo sethu semihla ngemihla.
Iingcebiso ezingqamene nobudala:
Abantwana, abafikisayo, abantu abadala, kunye nabantu abadala baneemfuno ezahlukeneyo zefiber yokutya. Kubalulekile ukulungelelanisa ukutya kwethu kwefayibha ngokusekwe kwiminyaka yethu ukuze siqinisekise impilo entle kunye nokuba sempilweni. Apha, siza kungena kwiingcebiso ezithile kwiqela ngalinye lobudala.
Abantwana:Abantwana abaneminyaka eyi-1 ukuya kwe-3 ubudala bafuna malunga ne-19 grams yefiber ngosuku, ngelixa abantwana abaneminyaka eyi-4 ukuya kwe-8 bafuna kancinci kwi-25 grams ngosuku. Kubantwana abaneminyaka eyi-9 ukuya kwe-13, ukutya okucetyiswayo kwansuku zonke yi-26 grams yamakhwenkwe kunye ne-22 grams yamantombazana. Ukonyusa ifayibha etyiwayo ebantwaneni kunokufezekiswa ngokudibanisa ukutya okuziinkozo, iziqhamo, kunye nemifuno ekutyeni kwabo. I-snacks efana ne-apile, ii-carrots, kunye ne-multi-grain crackers ingaba yimithombo emihle ye-fiber yokutya kubantwana.
Abafikisayo:Abafikisayo abakwiminyaka eli-14 ukuya kweli-18 baneemfuno zefiber eziphezulu kancinci. Amakhwenkwe kule minyaka yobudala kufuneka ajolise kwi-38 grams yefiber ngosuku, ngelixa amantombazana afuna i-26 grams. Ukukhuthaza ulutsha ukuba lutye ukutya okutyebileyo kwe-fiber okufana nesonka sengqolowa, i-oatmeal, i-legumes, kunye neentlobo ngeentlobo zeziqhamo kunye nemifuno kunokuncedisa ukuhlangabezana neemfuno zabo zefiber.
Abantu abadala:Iingcebiso zokuthathwa kwefiber yokutya kubantu abadala zijikeleze i-25 grams yabasetyhini kunye ne-38 grams yamadoda. Abantu abadala banokufaka ngokulula ifayibha ekutyeni kwabo ngokukhetha isonka esipheleleyo, irayisi emdaka, iquinoa, iimbotyi, iilentile, kunye nentabalala yeziqhamo kunye nemifuno. I-Smoothies eyenziwe ngemifuno yeziqhamo, i-nuts, kunye nembewu inokuba yindlela emnandi nefanelekileyo yokongeza ifayibha kukutya kwemihla ngemihla.
Abantu abadala:Njengoko sikhula, iimfuno zethu zefayibha ziyatshintsha. Abantu abadala abadala abangaphezu kweminyaka engama-50 kufuneka bajolise kwi-21 grams yefiber kubasetyhini kunye ne-30 grams yamadoda. Ukutya okutyebileyo kweFiber okufana ne-bran cereal, prunes, flaxseeds, kunye neeavokhado kunokunceda abantu abadala ukuba bahlangabezane neemfuno zabo zefiber.
Kubalulekile ukuba uqaphele ukuba ezi ngcebiso zizikhokelo eziqhelekileyo kwaye iimfuno zomntu ngamnye zinokuhluka ngokusekelwe kwiimeko ezithile zempilo kunye neemeko zomntu. Ukubonisana nengcali yezempilo okanye i-dietitian ebhalisiweyo inokubonelela ngeengcebiso zomntu ngokusekelwe kwiimfuno kunye neenjongo zomntu ngamnye.
IiReferensi:
GBD 2017 Diet Collaborators. Imiphumo yempilo yeengozi zokutya kumazwe e-195, i-1990-2017: uhlalutyo olucwangcisiweyo lwe-Global Burden of Disease Study 2017. I-Lancet, uMqulu 393, i-Issue 10184, i-1958 - i-1972.
USDA. (nd). IFayibha yokutya. Ifunyenwe ku-https://www.nal.usda.gov/fnic/dietary-fiber
8. Ukubandakanya iFayibha yeDietary kwiDiet:
Ukukhetha ukutya okuTyebileyo kweFayibha:Ukubandakanya uluhlu olubanzi lokutya okutyebileyo kwefayibha kukutya kwethu kwemihla ngemihla kubalulekile ekugcineni impilo entle. Ngethamsanqa, kukho intaphane yeendlela ongakhetha kuzo. Iziqhamo ezinjengama-apile, amapere, kunye namaqunube azimnandi nje kuphela kodwa zityebile kwifiber. Imifuno efana ne-broccoli, iminqathe, kunye nesipinatshi zibonelela ngenani elikhulu lefiber yokutya. Xa kuziwa kwiinkozo, ukukhetha iinkozo ezipheleleyo njengequinoa, oats, kunye nerayisi emdaka yeyona ndlela ibalaseleyo yokunyusa ukutya kwethu kwefayibha. Iimbotyi ezifana neelentile, iimbotyi, kunye nee-ertyisi nazo zigcwele ifayibha. Okokugqibela, amantongomane anje ngealmonds kunye newalnuts anokuba yinto eyonwabisayo kunye ne-fiber-rich rich snack.
Imizekelo yefiber yokutya yendaloziquka ukutya okufana nemifuno, ukutya okuziinkozo, iziqhamo, i-bran, ii-cereals ezivuthayo, kunye nomgubo. Ezi fayibha zithathwa ngokuba "zigqibelele" kuba azisuswanga ekutyeni. Ukutya okuqulethe le micu kubonakaliswe ukuba kuluncedo, kwaye abavelisi akufuneki babonise ukuba baneziphumo eziluncedo zomzimba kwimpilo yabantu.
Ukongeza kwimicu yendalo yokutya,I-FDA iqaphela ezi carbohydrates zisecaleni okanye zokwenziwa ezingagatywanga njengefibers zokutya:
I-Beta-glucan
Ifiber enyibilikayo
Amaqokobhe eLycoris
Iselulosi
Gum gum
Pectin
Intlaka yentethe
Hydroxypropylmethylcellulose
Ukongeza, i-FDA ihlela ezi carbohydrates zilandelayo zingatyiki njengefiber yokutya:
Iifayibha zodonga lwesityalo ezixutyiweyo (ezifana nefayibha yommoba kunye nefayibha yeapile)
Arabinoxylan
I-Alginate
I-Inulin kunye ne-inulin-type fructans
I-amylose ephezulu (RS2)
Galacto-oligosaccharides
Polydextrose
Ukumelana ne-maltodextrin/dextrin
Cross-linked phosphorylated RS4
Glucomannan
Gum isiArabhu
Iingcebiso eziSebenzayo zokonyusa iFayibha eThatha:Ukonyusa ukutya kwethu kwefayibha kunokufezekiswa ngezicwangciso ezisebenzayo ezingena lula kwindlela yethu yemihla ngemihla. Ukucwangcisa ukutya yindlela esebenzayo ebandakanya ukufakwa ngabom kokutya okutyebileyo kwefayibha ekutyeni kwethu. Ngokubandakanya iintlobo ngeentlobo zeziqhamo, imifuno, kunye nokutya okuziinkozo kwizicwangciso zethu zokutya, sinako ukomeleza ngokungenamgudu ukutya kwethu kwefayibha. Esinye isicwangciso esiluncedo kukuguqulwa kweresiphi, apho sinokongeza izithako ezityebileyo zefayibha kwizitya zethu esizithandayo. Umzekelo, ukongeza iilentile okanye iimbotyi kwiisuphu okanye kwiisaladi kunokunyusa kakhulu umxholo wazo wefayibha. Ukukhetha iinguqulelo zeenkozo ezipheleleyo ezifana nesonka, ipasta, kunye necereal nako kubalulekile njengoko ezi ziqulathe ifayibha eninzi xa kuthelekiswa neenkozo ezisulungekisiweyo. Ukongeza, ukukhetha amashwamshwam asempilweni njengemifuno eluhlaza, umxube womzila, okanye iziqhamo ezipheleleyo kunokuba negalelo elikhulu ekufezekiseni iinjongo zethu zemihla ngemihla.
Imingeni enokubakho kunye nezisombululo:Ngelixa ukonyusa ukutya kwethu kwefayibha kuluncedo kakhulu, kunokubakho imingeni ethile enokuthintela inkqubela yethu. Omnye wale miceli mngeni kukhetho lokungcamla kunye nembono engeyiyo yokuba ukutya okutyebileyo kwefayibha akulunganga okanye akunancancisi. Ukoyisa lo mqobo, sinokuphonononga iindlela ezahlukeneyo zokupheka, iziqholo, kunye nemifuno ukongeza incasa yokutya okutyebileyo kwefayibha. Ngokuzama iindlela ezahlukeneyo zokupheka kunye nokufumana iindlela ezonwabisayo zokubandakanya ifayibha kwisidlo sethu, sinokwenza inkqubo ibe nomtsalane kwaye ibe mnandi.
Olunye ucelomngeni abanye abantu abanokuthi badibane nalo xa bezama ukonyusa ukutya kwabo kwifiber kukungakhululeki kokwetyisa. Iimpawu ezinjengokudumba, igesi, okanye ukuqhina zingenzeka. Isitshixo sokujongana nale miba kukunyusa ngokuthe ngcembe ifayibha intake kunye nokuqinisekisa ukugalelwa kwamanzi okwaneleyo ngokusela amanzi amaninzi. Uncedo lwamanzi kwinkqubo yokugaya kwaye inceda ukuthintela ukuqunjelwa. Ukuzilolonga rhoqo kunokuncedisa ekugcineni iintshukumo zamathumbu rhoqo. Ngokuqala ngokunyuka okuncinci kwefayibha kunye nokuyandisa ngokuthe ngcembe ngokuhamba kwexesha, imizimba yethu iyakwazi ukuziqhelanisa ne-fiber yokutya ephezulu, ukunciphisa ukubakho kokuphazamiseka kokutya.
IiReferensi:
USlavin JL. Isikhundla se-American Dietetic Association: Iimpembelelo zezempilo kwifiber yokutya. NdinguDiet Assoc. 2008. Dec;108(12):1716-31. doi: 10.1016/j.jada.2008.09.014. PMID: 19027403.
ISebe lezoLimo lase-US, iNkonzo yoPhando lwezoLimo. (2020). Uvimba weNkcukacha weSizwe weSondlo sokuKhupha iLifa leNgcombolo eliMgangatho. Ifunyanwa kwakhona https://fdc.nal.usda.gov/
Chai, S.-C., Hooshmand, S., Saadat, RL, Payton, ME, Brummel-Smith, K., Arjmandi, BH (2012). I-apile yemihla ngemihla ngokuchasene ne-plum eyomileyo: impembelelo kwimiba yengozi yesifo senhliziyo kubasetyhini be-postmenopausal. Umbhalo we-Academy of Nutrition and Dietetics, 112 (8), 1158-1168. doi: 10.1016/j.jand.2012.04.020. PMID: 22709704.
9. Isiphelo:
Eli nqaku lethisisi liphonononge ukubaluleka kwefiber yokutya ekugcineni indlela yokuphila enempilo, ukulawula ubunzima, ukuthintela izifo ezingapheliyo, kunye nokukhuthaza impilo-ntle jikelele.
Ukuqonda ukubaluleka kwefiber yokutya kunokuncedisa ukwazisa imigaqo-nkqubo yezempilo yoluntu kunye namanyathelo ajolise ekuphuculeni ukutya kunye nokunciphisa umthwalo wezifo ezingapheliyo. Uphando olongezelelweyo luyafuneka ukuphonononga iindlela ezithile apho ifayibha yokutya isebenzisa iinzuzo zayo ezahlukeneyo zempilo. Ukongeza, ukuchonga izicwangciso zokuphucula ukuthathwa kwefayibha yokutya, ngakumbi kubantu abasebenzisa kancinci, kufuneka kugxilwe kuphando lwexesha elizayo.
Ukuqukumbela, ubungqina obunikwe kweli nqaku lethisisi buqaqambisa indima ebalulekileyo yefiber yokutya ekukhuthazeni imiba eyahlukeneyo yempilo yabantu. Ukusuka kwimpilo yokugaya ukutya ukuya kuthintelo lwezifo ezingapheliyo kunye nolawulo lobunzima, izibonelelo zefiber yokutya zininzi. Ngokubandakanya ukutya okutyebileyo kwefayibha kwizidlo zethu kunye nokudibana nefiber ecetyiswayo yemihla ngemihla, abantu ngabanye banokuba negalelo elikhulu kwimpilo-ntle yabo iyonke kwaye baphucule umgangatho wobomi babo.
Ixesha lokuposa: Nov-23-2023
