Intshayelelo:
Ifayibha yokutya ifumene ingqalelo engakumbi kwiminyaka yakutshanje ngenxa yeenzuzo zayo ezininzi zempilo. Njengoko iindlela zokuphila zanamhlanje zitsalela ekutyeni okukhawulezileyo nasekutyeni okucutshungulwayo, ukutya okungenafayibha eyaneleyo yokutya kuye kwanda. Eli nqaku lethisisi lihlola ukubaluleka kwefayibha yokutya kwaye lijolise ekuphenduleni umbuzo wokuba kutheni sifuna ifayibha ekutyeni kwethu.
Injongo yolu phononongo kukubonelela ngohlalutyo olunzulu lwendima yefayibha yokutya ekugcineni indlela yokuphila enempilo kunye nokuthintela izifo ezingapheliyo. Ngokuphonononga uphando olukhoyo kunye nobungqina, eli nqaku lifuna ukudala ulwazi malunga nokubaluleka kwefayibha yokutya kwisondlo somntu.
2. Inkcazo kunye neentlobo ze-Dietary Fiber:
Inkcazo ye-Dietary Fiber:
Ifayibha yokutya ibhekisa kwizinto ezingenakugaywa zokutya kwezityalo, ezidlula kwinkqubo yokwetyisa ingaguquki kangako. Iqulethe iifayibha ezinyibilikayo nezingenakunyibilika kwaye inika izibonelelo ezahlukeneyo zempilo ngenxa yeempawu zayo ezikhethekileyo.
Iintlobo zeFiber yokutya:
Iintlobo ezimbini eziphambili zefayibha yokutya yifayibha enyibilikayo kunye nefayibha enganyibilikiyo. Ifayibha enyibilikayo iyanyibilika emanzini, yenze into efana nejeli kwindlela yokugaya ukutya, ngelixa ifayibha enganyibilikiyo inganyibilikiyo kwaye yongeza ubunzima kwindle.
Imithombo yeFiber yokutya:
Ifayibha yokutya ininzi kwiziqhamo, imifuno, iinkozo ezipheleleyo, iimbotyi, kunye namandongomane. Imithombo eyahlukeneyo yokutya inemilinganiselo eyahlukeneyo kunye neentlobo zefayibha yokutya, nto leyo eyenza ukutya okwahlukeneyo kube yimfuneko ukuze kutyiwe ubungakanani obaneleyo.
3. Indima yeFiber yokutya kwiMpilo yoKutya:
Ukukhuthaza iintshukumo zamathumbu rhoqo:Ukufumana ifayibha eyaneleyo yokutya kubalulekile ekugcineni inkqubo yakho yokugaya ukutya isebenza kakuhle. Ikwenza njani oko? Kaloku, ifayibha yongeza ubunzima obongezelelekileyo kwindle yakho, nto leyo eyenza ibe nzima kwaye kube lula ukuyidlula kumathumbu amakhulu. Ngamanye amazwi, inika indle yakho amandla ukuze ikwazi ukuphuma ngaphandle kwengxaki.
Ukuthintela Nokunciphisa Ukuqhinwa:Akukho mntu uthanda ukuziva ekhululekile, kwaye kulapho i-fiber yokutya inceda khona. Uphando lubonisa ukuba ukungafumani i-fiber eyaneleyo ekutyeni kwakho kunokukwenza ube sengozini yokuqunjelwa. Kodwa ungoyiki! Ngokwandisa ukutya kwakho i-fiber, unokunceda ekunciphiseni ezo mpawu zokuqunjelwa ezingathandekiyo kwaye wenze izinto zihambe kwakhona. Ngoko ke, khumbula ukutya okuninzi okune-fiber ukuze ugcine izinto zihamba ngokwendalo.
Ukugcina i-Microbiota yeSisu esempilweni:Nantsi inyani enomdla: ifayibha yokutya isebenza njengeqhawe kwi-microbiota yakho yamathumbu. Uyabona, isebenza njenge-prebiotic, oko kuthetha ukuba inika izondlo kwezo bhaktheriya zinobuhlobo ezihlala emathunjini akho. Kwaye kutheni ufanele ukhathalele ezi bhaktheriya? Kuba zidlala indima ephambili kwimpilo yakho iyonke. Zinceda ekuqhekezeni ukutya, zivelise izondlo ezibalulekileyo, ziqinise amasosha omzimba wakho, kwaye ziphucule neemvakalelo zakho. Ngoko ke, ngokutya ifayibha eyaneleyo, unika ezi bhaktheriya ziluncedo amandla eziwadingayo ukugcina amathumbu akho ekwimo entle.
Ukunciphisa Umngcipheko Wezifo Ezihlukahlukeneyo:Isifo esingaqhelekanga, esibandakanya ukwakheka kweengxowa eludongeni lwekoloni, asiyonto imnandi konke konke. Kodwa khawucinge? Ukutya okunefayibha eninzi kunokukunceda kwakhona. Izifundo zibonise ukuba abantu abatya ifayibha eninzi banomngcipheko omncinci wokufumana le meko iphazamisayo. Ngoko ke, ungalibali ukufaka ukutya okunefayibha eninzi kwizidlo zakho ukuze ugcine ezo ngxowa ziseluxolweni kwaye ugcine ikoloni yakho yonwabile kwaye isempilweni.
Iireferensi:
(1) Mozaffarian D, Hao T, Rimm EB, et al. Utshintsho kwindlela yokutya kunye nendlela yokuphila kunye nokwanda kobunzima bexesha elide kubafazi nakumadoda. N Engl J Med. 2011;364(25):2392-2404. doi:10.1056/NEJMoa1014296
(2) Indlela esekwe kubungqina kwizongezo zefayibha kunye neenzuzo zempilo ezibalulekileyo ngokwezonyango, icandelo 1: into ekufuneka uyijonge kunye nendlela yokucebisa unyango olusebenzayo lwefayibha. Nutr Today. 2015;50(2):82-89. doi:10.1097/NT.00000000000000080
(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 lweFiber yokutya kunye noBunzima:
Ukukhuthaza ukuhlutha nokunciphisa indlala:Ukufaka ukutya okunefayibha eninzi ekutyeni kwakho kunokukunceda uzive wanelisekile kwaye kunciphise amathuba okutya kakhulu. Kusebenza njani? Kaloku, xa utya ukutya okunefayibha eninzi, kutsala amanzi kwaye kukhule esiswini sakho, kudala ukuziva ugcwele. Ngenxa yoko, akunakwenzeka ukuba ufumane ezo ntlungu zendlala ezihlala zikhokelela ekutyeni ukutya okungeyomfuneko okanye ukutyeba kakhulu. Ngoko ke, ukuba ufuna ukulawula ubunzima bakho, ukufaka ukutya okunefayibha eninzi ekutyeni kwakho kunokuba yindlela elula kodwa esebenzayo.
Ukufunxwa kweekhalori ngokufanelekileyo kunye nokulawula ubunzima:Ubusazi na ukuba ifayibha yokutya inendima ekulawuleni ukufunxwa kweekhalori? Kulungile! Xa utya ifayibha, iyacothisa ukugaywa kunye nokufunxwa kwee-macronutrients, kuquka iicarbohydrates kunye namafutha. Le ndlela ivumela umzimba wakho ukuba usebenzise ezi zondlo ngokufanelekileyo kwaye uthintele ukunyuka ngokukhawuleza kwamanqanaba eswekile egazini. Ngokulawula isantya ezifunxwa ngaso ezi khalori, ifayibha yokutya inokunceda ekulawuleni ubunzima kwaye incede nasekuthinteleni ukutyeba kakhulu. Ngoko ke, cinga ngefayibha njengomlingane oluncedo kuhambo lwakho oluya kubunzima obusempilweni.
I-Dietary Fiber kunye noBume boMzimba:Ngaba ufuna ukugcina umzimba wakho usempilweni? Uphando lubonise ukuba ukutya okunefayibha eninzi kunxulunyaniswa nobunzima bomzimba obuphantsi, i-body mass index (BMI), kunye nepesenti yamafutha omzimba. Ngamafutshane, abantu abatya ifayibha eninzi badla ngokuba neekhompawundi zomzimba ezisempilweni. Esinye sezizathu zoku kukuba ukutya okunefayibha eninzi kudla ngokuba neekhalori ezincinci, oko kuthetha ukuba ungatya ukutya okuninzi ngexabiso elifanayo leekhalori. Oku kunokukhokelela ekuziveni unelisekile ngaphandle kokutya iikhalori ezininzi. Ke, ukuba ujonge ukwakheka komzimba okunempilo, ukwenza ifayibha ibe yinxalenye yokutya kwakho rhoqo kunokuba linyathelo elilumkileyo.
Iireferensi:
USlavin JL. Ifayibha yokutya kunye nobunzima bomzimba. Isondlo. 2005;21(3):411-418. doi:10.1016/j.nut.2004.08.018
ULudwig DS, uPereira MA, uKroenke CH, nabanye. I-Dietary Fiber, Ukwanda Kobunzima, kunye Neengxaki Zesifo Sentliziyo Kwabantu Abadala Abaselula. I-JAMA. 1999;282(16):1539-1546. doi:10.1001/jama.282.16.1539
UPereira MA, u-O'Reilly EJ, u-Augustsson K, nabanye. I-Dietary Fiber kunye nomngcipheko wesifo sentliziyo se-Coronary: Iprojekthi yokudibanisa izifundo zeqela. I-Arch Intern Med. 2004;164(4):370-376. doi:10.1001/archinte.164.4.370
5. Ukuthintela Izifo Ezingapheliyo:
Impilo yeNtliziyo neMithambo:Xa kufikwa ekukhuseleni impilo yethu yentliziyo, ifayibha yokutya ivela njengeqhawe elingadunyiswanga. Ukutya okutyebileyo kwifayibha, okufana neenkozo ezipheleleyo, iziqhamo, kunye nemifuno, kubonakalisiwe ukuba kunciphisa kakhulu umngcipheko wezifo zentliziyo, kubandakanya isifo sentliziyo kunye nesifo sohlangothi. Izifundo zityhile ukuba abantu abatya ifayibha eninzi yokutya banamanqanaba aphantsi e-cholesterol embi (LDL) kunye ne-triglycerides ngelixa befumana ukunyuka kwamanqanaba e-cholesterol elungileyo (HDL). Olu dibaniso lunamandla lunceda ukugcina iiprofayili ze-lipid egazini ezisempilweni kwaye lunciphisa amathuba okufumana izifo ezinxulumene nentliziyo. Enyanisweni, uhlalutyo olupheleleyo lwezifundo zokujonga lugqibe kwelokuba kukonyuka ngakunye kwe-7-gram ekutyeni ifayibha yokutya, umngcipheko wesifo sentliziyo uncipha nge-9% emangalisayo (1).
Ulawulo kunye noThintelo lweSifo seswekile:Ukulawula amanqanaba eswekile egazini kunye nokulawula isifo seswekile kunokuphenjelelwa kakhulu kukhetho lwethu lokutya, kwaye ifayibha yokutya idlala indima ebalulekileyo kule nkalo. Uphando luye lwabonisa rhoqo ukuba ukutya isixa esaneleyo sefayibha yokutya kunxulunyaniswa nolawulo oluphuculweyo lwe-glycemic kunye nokunciphisa ukumelana ne-insulin, izinto ezibalulekileyo ekulawuleni isifo seswekile. Ukongeza, ukutya ifayibha eninzi yokutya kunxulunyaniswe nomngcipheko ophantsi wokufumana isifo seswekile sohlobo lwesibini. Uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta lwezifundo lufumanise ukuba ukunyuka kwe-10-gram yokutya ifayibha yonke imihla kubangele ukwehla kwama-27% komngcipheko wokufumana isifo seswekile sohlobo lwesibini (2). Ngokufaka ukutya okutyebileyo kwifayibha, njengeembotyi, iinkozo ezipheleleyo, kunye nemifuno, ekutyeni kwethu, sinokuthatha amanyathelo okuthintela nokulawula isifo seswekile.
Iingxaki zokugaya ukutya:Ukugcina inkqubo yokugaya esempilweni kubalulekile kwimpilo-ntle iyonke, kwaye ifayibha yokutya inokuba negalelo elikhulu ekusebenzeni kwayo ngokufanelekileyo. Ukutya okutyebileyo kwifayibha kuye kwafunyaniswa ukuba kunciphisa kwaye kuthintele iingxaki ezahlukeneyo zokugaya ukutya, kubandakanya isifo se-gastroesophageal reflux (GERD) kunye ne-irritable bowel syndrome (IBS). I-GERD, ebonakaliswa yi-acid reflux kunye ne-heartburn, inokulawulwa ngokutya ukutya okutyebileyo kwifayibha okukhuthaza ukuhamba kwamathumbu rhoqo kwaye kunciphise umngcipheko we-acid reflux (3). Ngokufanayo, abantu abanesifo se-IBS baye baxela ukukhululeka kwiimpawu ezinje ngokudumba kunye nokuqhina xa belandela ukutya okutyebileyo kwifayibha. Ngokukhetha ukutya okuziinkozo ezipheleleyo, iziqhamo, kunye nemifuno, sinokunceda ukugcina inkqubo yokugaya ukutya esempilweni.
Uthintelo lomhlaza we-Colorectal:Umhlaza we-Coloral rectum, umhlaza wesithathu oxhaphakileyo kwihlabathi liphela, unokuthintelwa ngokuyinxenye ngokukhetha ukutya, kunye nokutya okune-fiber ephezulu kudlala indima ebalulekileyo. Izifundo ziye zabonisa rhoqo ukuba ukutya i-fiber ephezulu kunxulunyaniswa nomngcipheko ophantsi wokuba nomhlaza we-colorectum. I-fiber isebenza njengearhente yokwandisa amandla, inceda ekukhuthazeni ukuhamba kwamathumbu rhoqo, ukunciphisa ixesha lokuhamba, kunye nokunciphisa izinto eziyingozi kumathumbu amakhulu. Ngaphezu koko, ukutya okune-fiber eninzi kuqulethe izondlo ezibalulekileyo kunye nee-antioxidants ezinokunceda ukukhusela ekuphuhlisweni kweeseli zomhlaza kumathumbu amakhulu. Ngokubeka phambili ukutya okuziinkozo ezipheleleyo, iimbotyi kunye neziqhamo, abantu banokunciphisa umngcipheko wabo womhlaza we-colorectum.
Iireferensi:
UThreapleton DE, Greenwood DC, Evans CE, et al. Ukutya ifayibha yokutya kunye nomngcipheko wesifo sentliziyo: uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta. BMJ. 2013;347:f6879. doi:10.1136/bmj.f6879
UYao B, uFang H, uXu W, nabanye. Ukutya kweFiber kunye nomngcipheko wesifo seswekile sohlobo lwesibini: Uhlalutyo lweDose-Response lwezifundo ezinokwenzeka. I-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 nezigqibo ezivela kwiimvavanyo zokungenelela. I-World J Gastrointest Pharmacol Ther. 2016;7(2):224-237. doi:10.4292/wj**.v7.i2.224
6. Ezinye iingenelo zempilo ze-Dietary Fiber:
Xa kufikwa ekugcineni ubomi obusempilweni, i-dietary fiber ingqineka iyintshatsheli yokwenyani. Ayincedi nje kuphela ekugcineni amathumbu ehlala esempilweni, kodwa ikwabonelela ngeenzuzo ezininzi zempilo ezibalulekileyo kwimpilo-ntle yethu iyonke.
Ulawulo lweswekile egazini:Enye yeengenelo ezimangalisayo zefayibha yokutya kukukwazi kwayo ukulawula amanqanaba eswekile egazini. Ifayibha enyibilikayo, efumaneka kakhulu ekutyeni okufana ne-oats, irhasi, kunye neembotyi, isebenza njengesithintelo ngokunciphisa ukufunxwa kweswekile. Le nkqubo yokugaya ukutya kancinci inceda ekuthinteleni ukunyuka ngokukhawuleza kwamanqanaba eswekile egazini, nto leyo eluncedo ngakumbi kubantu abanesifo seswekile okanye abo basengozini yokuhlaselwa sesi sifo. Ngokufaka ukutya okutyebileyo kwifayibha enyibilikayo ekutyeni kwethu kwemihla ngemihla, njengeembotyi, iilentili, kunye neenkozo ezipheleleyo, sinokulawula ngempumelelo amanqanaba eswekile egazini lethu kwaye sikhuthaze impilo engcono iyonke (1).
Ukunciphisa i-Cholesterol:Kwiphulo lokugcina intliziyo isempilweni, ifayibha yokutya inokuba ngumhlobo wethu. Iindidi ezithile zefayibha yokutya, njengefayibha ezinyibilikayo ezifumaneka kwi-oats nakwirhasi, ziye zafundwa ngokubanzi malunga nokukwazi kwazo ukwehlisa amanqanaba e-cholesterol ye-LDL, eyaziwa ngokuba yi-cholesterol "embi". Ezi fayibha ezinyibilikayo zisebenza ngokubophelela kwi-cholesterol kwinkqubo yokugaya ukutya kwaye zithintele ukufunxwa kwayo, nto leyo ekhokelela ekunciphiseni amanqanaba e-cholesterol kwaye ngaloo ndlela kuncitshiswe umngcipheko wezifo zentliziyo. Ngokutya rhoqo ukutya okutyebileyo kwifayibha njengokutya okupheleleyo, iziqhamo, kunye nemifuno, sinokukhuthaza impilo yentliziyo kwaye sigcine amanqanaba e-cholesterol asempilweni (2).
Ukukhuthaza impilo-ntle iyonke:Ukutya okwaneleyo kwefayibha yokutya kunxulunyaniswa neenzuzo ezininzi ezinegalelo kwimpilo-ntle yethu iyonke. Okokuqala, izifundo zibonise ukuba abantu abatya ifayibha eyaneleyo bafumana umgangatho wokulala ophucukileyo, nto leyo evumela ubuthongo obuphumlayo nobuyakhayo ebusuku. Ukongeza, ukutya okutyebileyo kwifayibha kuye kwanxulunyaniswa namanqanaba aphezulu amandla, anokubangelwa kukukhululwa kancinci kwamandla ekutyeni okutyebileyo kwifayibha, okubonelela ngomthombo ohlala uhleli wepetroli imini yonke. Ngaphezu koko, ukutya okwaneleyo kwifayibha yokutya kuye kwanxulunyaniswa nokuphucula imood ngenxa yemiphumo emihle yefayibha kwimpilo yamathumbu kunye nokuveliswa kwe-serotonin, i-neurotransmitter enoxanduva lokulawula imood. Ngokufaka iintlobo ezahlukeneyo zokutya okutyebileyo kwifayibha ekutyeni kwethu, ezinje ngamandongomane, imbewu, kunye neenkozo ezipheleleyo, sinokuyiphucula impilo-ntle yethu iyonke kwaye siphile ubomi obunempilo ngakumbi (3).
Umsebenzi Wokuzikhusela Ophuculweyo:Inkqubo yethu yokuzikhusela komzimba ixhomekeke kakhulu kwi-microbiota yamathumbu esempilweni, kwaye i-fiber yokutya idlala indima ebalulekileyo ekubumbeni nasekugcineni i-microbiota yamathumbu eqinileyo. I-fiber isebenza njenge-prebiotic, isebenza njengomthombo wokutya weebhaktheriya eziluncedo emathunjini. Ezi bhaktheriya ziluncedo, ezaziwa ngokuba zii-probiotics, zinceda ukuxhasa ukusebenza komzimba ngokuvelisa iimolekyuli ezibalulekileyo ezinegalelo ekukhuselekeni komzimba kwiintsholongwane. Ukungalingani kwi-microbiota yamathumbu, okuhlala kubangelwa kukungabikho kwe-fiber yokutya, kunokuchaphazela kakubi ukusebenza komzimba kwaye kwandise amathuba okufumana usulelo. Ngokutya iintlobo ngeentlobo zokutya okune-fiber eninzi, njengeziqhamo, imifuno, kunye neenkozo ezipheleleyo, sinokuxhasa i-microbiota yamathumbu enempilo kwaye siqinise inkqubo yethu yomzimba yokuzikhusela (4).
Iireferensi:
U-Anderson JW, uBaird P, uDavis RH, nabanye. Iingenelo zempilo zefayibha yokutya. I-Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x
UBrown L, uRosner B, uWillett WW, uSacks FM. Iziphumo zokunciphisa i-cholesterol ye-dietary fiber: uhlalutyo lwe-meta. Am J Clin Nutr. 1999;69(1):30-42. doi:10.1093/ajcn/69.1.30
Grandner MA, Jackson N, Gerstner JR, Knutson KL. Iimpawu zokulala zinxulunyaniswa nokutya izondlo ezithile zokutya. J Sleep Res. 2014;23(1):22-34. doi:10.1111/jsr.12084
UVatanen T, uKostic AD, u-d'Hennezel E, nabanye. Ukwahluka kwi-Microbiome LPS Immunogenicity kunegalelo kwi-Autoimmune ebantwini. Iseli. 2016;165(6):842-853. doi:10.1016/j.cell.2016.04.007
7. Ukutya okucetyiswayo kwe-Dietary Fiber imihla ngemihla:
Izikhokelo Jikelele:Izikhokelo zokutya zesizwe nezamazwe ngamazwe zibonelela ngeengcebiso zokutya ifayibha yonke imihla, ezahluka ngokuxhomekeke kwiminyaka, isini, kunye nenqanaba lobomi. Ezi zikhokelo zibalulekile ekuqondeni ukubaluleka kokufaka ifayibha yokutya ekutyeni kwethu kwemihla ngemihla.
Iingcebiso Eziphathelele Ubudala:
Abantwana, abakwishumi elivisayo, abantu abadala, kunye nabantu abadala banemfuno ezahlukeneyo zefayibha yokutya. Kubalulekile ukulungisa ukutya kwethu kwefayibha ngokusekelwe kwiminyaka yethu ukuqinisekisa impilo entle kunye nokuphila kakuhle. Apha, siza kujonga iingcebiso ezithile kwiqela ngalinye leminyaka.
Abantwana:Abantwana abaneminyaka eli-1 ukuya kweli-3 ubudala bafuna malunga ne-19 grams yefayibha ngosuku, ngelixa abantwana abaneminyaka emi-4 ukuya kweli-8 befuna ngaphezulu kancinci kwi-25 grams ngosuku. Kubantwana abaneminyaka eli-9 ukuya kweli-13 ubudala, ukutya okucetyiswayo kwemihla ngemihla yi-26 grams kubafana kunye ne-22 grams kumantombazana. Ukunyusa ukutya kwefayibha kubantwana kunokufezekiswa ngokufaka iinkozo ezipheleleyo, iziqhamo, kunye nemifuno kwizidlo zabo. Ukutya okulula okufana nama-apile, iminqathe, kunye nee-crackers zeenkozo ezininzi kunokuba yimithombo emihle yefayibha yokutya ebantwaneni.
Ulutsha:Ulutsha oluneminyaka eli-14 ukuya kweli-18 luneemfuno eziphezulu kancinci zefayibha. Abafana abakweli qela leminyaka kufuneka bajonge ukufumana iigram ezingama-38 zefayibha ngosuku, ngelixa amantombazana efuna iigram ezingama-26. Ukukhuthaza ulutsha ukuba lutye ukutya okunefayibha eninzi njengesonka sengqolowa epheleleyo, i-oatmeal, iimbotyi, kunye neziqhamo nemifuno eyahlukeneyo kunokunceda ukuhlangabezana neemfuno zabo zefayibha.
Abantu abadala:Iingcebiso zokusetyenziswa kwefayibha yokutya kubantu abadala zimalunga ne-25 grams kubasetyhini kunye ne-38 grams kumadoda. Abantu abadala banokufaka ifayibha ngokulula ekutyeni kwabo ngokukhetha isonka esipheleleyo, irayisi emdaka, iquinoa, iimbotyi, iilentils, kunye neziqhamo nemifuno emininzi emitsha. Iismoothies ezenziwe ngemifuno iziqhamo, amantongomane kunye nembewu nazo zinokuba yindlela emnandi nelula yokongeza ifayibha ekutyeni kwakho kwemihla ngemihla.
Abantu abadala:Njengoko sikhula, iimfuno zethu zefayibha ziyatshintsha. Abantu abadala abaneminyaka engaphezu kwama-50 ubudala kufuneka bajonge ukufumana iigram ezingama-21 zefayibha kubafazi kunye neegram ezingama-30 kumadoda. Ukutya okutyebileyo kwifayibha okufana ne-bran cereal, iiprunes, imbewu yeflaxseed, kunye neeavokhado kunokunceda abantu abadala ukuba bahlangabezane neemfuno zabo zefayibha.
Kubalulekile ukuqaphela ukuba ezi ngcebiso zizikhokelo eziqhelekileyo kwaye iimfuno zomntu ngamnye zinokwahluka ngokusekwe kwiimeko ezithile zempilo kunye neemeko zomntu ngamnye. Ukubonisana nengcali yezempilo okanye ingcali yokutya ebhalisiweyo kunokubonelela ngeengcebiso ezilungiselelwe umntu ngamnye ngokusekwe kwiimfuno kunye neenjongo zomntu ngamnye.
Iireferensi:
Abadibanisi bokutya be-GBD 2017. Iziphumo zempilo zeengozi zokutya kumazwe ali-195, 1990–2017: uhlalutyo olucwangcisiweyo lwe-Global Burden of Disease Study 2017. I-Lancet, uMqulu 393, Issue 10184, 1958 - 1972.
I-USDA. (nd). I-Dietary Fiber. Ithathwe kwi-https://www.nal.usda.gov/fnic/dietary-fiber
8. Ukufaka i-Dietary Fiber engakumbi ekutyeni:
Ukukhetha Ukutya Okutyebileyo Kwi-Fiber:Ukubandakanya uluhlu olubanzi lokutya okutyebileyo kwifayibha ekutyeni kwethu kwemihla ngemihla kubalulekile ekugcineni impilo entle. Ngethamsanqa, kukho iindlela ezininzi onokukhetha kuzo. Iziqhamo ezifana nama-apile, amapere, kunye namaqunube azimnandi nje kuphela kodwa zikwatyebile kwifayibha. Imifuno efana nebroccoli, iminqathe, kunye nespinatshi inika inani elikhulu lefayibha yokutya. Xa kufikwa kwiinkozo, ukukhetha iinkozo ezipheleleyo ezifana nequinoa, i-oats, kunye nerayisi emdaka yindlela entle yokwandisa ukutya kwethu ifayibha. Iimbotyi ezifana neelentile, iimbotyi, kunye neetshickle nazo zigcwele ifayibha. Okokugqibela, amantongomane afana nee-almond kunye nee-walnuts anokuba lukhetho lokutya okumnandi nokutyebileyo kwifayibha.
Imizekelo yefayibha yokutya yendaloziquka ukutya okufana nemifuno, iinkozo ezipheleleyo, iziqhamo, i-bran, ii-cereal eziqhekekileyo, kunye nomgubo. Ezi fibre zithathwa "njengeziphilileyo" kuba azisuswanga ekutyeni. Ukutya okuqulethe ezi fibre kubonisiwe ukuba kuluncedo, kwaye abavelisi akufuneki babonise ukuba banefuthe eliluncedo kwimpilo yabantu.
Ukongeza kwiifayibha zokutya zendalo,I-FDA iyazazi ezi carbohydrate zilandelayo ezizimeleyo okanye ezenziweyo ezingatyiwayo njengeefayibha zokutya:
I-Beta-glucan
Ifayibha enyibilikayo
Amaqokobhe eLycoris
I-Cellulose
I-Guar gum
I-Pectin
I-locust bean gum
I-Hydroxypropylmethylcellulose
Ukongeza, i-FDA ihlela ezi carbohydrate zingagayekiyo zilandelayo njengefayibha yokutya:
Iifayibha zodonga lweeseli zezityalo ezixutyiweyo (ezifana nefayibha yommoba kunye nefayibha yeapile)
I-Arabinoxylan
I-Alginate
Ii-inulin kunye nee-fructans zohlobo lwe-inulin
I-amylose ephezulu (RS2)
IiGalacto-oligosaccharides
I-Polydextrose
Ayimelani ne-maltodextrin/dextrin
I-RS4 edityaniswe ne-phosphorylated
I-Glucomannan
Isi-Arabhu seGum
Iingcebiso Ezisebenzayo Zokunyusa Ukuthathwa Kwefayibha:Ukwandisa ukutya kwethu okunefayibha kunokufezwa ngamaqhinga asebenzayo angena lula kwimisebenzi yethu yemihla ngemihla. Ukucwangciswa kokutya yindlela esebenzayo ebandakanya ukubandakanywa ngabom kokutya okunefayibha eninzi kwizidlo zethu. Ngokufaka iintlobo ngeentlobo zeziqhamo, imifuno, kunye neenkozo ezipheleleyo kwizicwangciso zethu zokutya, sinokuphucula ngokulula ukutya kwethu okunefayibha. Elinye icebo eliluncedo kukuguqula iresiphi, apho singongeza khona izithako ezicebileyo kwifayibha kwizitya zethu esizithandayo. Umzekelo, ukongeza iilentili okanye iimbotyi kwiisuphu okanye kwiisaladi kunokunyusa kakhulu umxholo wazo wefayibha. Ukukhetha iinguqulelo zeemveliso ezipheleleyo ezifana nesonka, ipasta, kunye neecereal nako kubalulekile njengoko ezi ziqulethe ifayibha eninzi xa kuthelekiswa neenkozo ezicociweyo. Ukongeza, ukukhetha izidlo ezinempilo ezifana nemifuno eluhlaza, umxube wendlela, okanye iziqhamo ezipheleleyo kunokuba negalelo elikhulu ekufezekiseni iinjongo zethu zemihla ngemihla zefayibha.
Imingeni enokubakho kunye nezisombululo:Nangona ukwandisa ukutya kwethu okunefayibha kuluncedo kakhulu, kunokubakho imingeni ethile enokuthintela inkqubela yethu. Omnye wale mingeni kukukhetha incasa kunye nengcamango ephosakeleyo yokuba ukutya okunefayibha eninzi akunancasa okanye akunancasa. Ukuze soyise lo mqobo, singahlola iindlela ezahlukeneyo zokupheka, iziqholo, kunye namayeza ukuze siphucule iincasa zokutya okunefayibha eninzi. Ngokuzama iindlela ezahlukeneyo zokupheka kunye nokufumana iindlela ezimnandi zokufaka ifayibha kwizidlo zethu, singenza inkqubo ibe nomtsalane kwaye ibe mnandi ngakumbi.
Omnye umceli mngeni abanye abantu abanokuhlangabezana nawo xa bezama ukwandisa ukutya kwabo okunefayibha kukungonwabi kokugaya ukutya. Iimpawu ezinje ngokudumba, igesi, okanye ukuqhina zinokubakho. Eyona nto iphambili ekusombululeni le micimbi kukunyusa kancinci kancinci ukutya okunefayibha nokuqinisekisa ukuba amanzi anele ngokusela amanzi amaninzi. Amanzi anceda kwinkqubo yokugaya ukutya kwaye anceda ukuthintela ukuqhina. Ukuzibandakanya nomsebenzi womzimba oqhelekileyo kunokunceda ekugcineni ukuhamba kwamathumbu rhoqo. Ngokuqala ngokunyuka kancinci kwefayibha kwaye kancinci kancinci uyonyusa ngokuhamba kwexesha, imizimba yethu inokuqhelana nokutya okuphezulu kwefayibha, ukunciphisa amathuba okuba nengxaki yokugaya ukutya.
Iireferensi:
USlavin JL. Isikhundla se-American Dietetic Association: Impembelelo kwimpilo ye-dietetic fiber. J Am Diet Assoc. 2008. Dec;108(12):1716-31. doi: 10.1016/j.jada.2008.09.014. PMID: 19027403.
ISebe lezoLimo laseMelika, iNkonzo yoPhando lwezoLimo. (2020). Idathabheyisi yeSizwe yezoNonophelo yoKhupho lweLifa eliyiStandard Reference. Ithathwe kwi https://fdc.nal.usda.gov/
Chai, S.-C., Hooshmand, S., Saadat, RL, Payton, ME, Brummel-Smith, K., Arjmandi, BH (2012). I-apile yemihla ngemihla xa ithelekiswa ne-plum eyomileyo: impembelelo kwimiba yomngcipheko wesifo sentliziyo kubasetyhini abasele beyekile ukuya exesheni. Ijenali ye-Academy of Nutrition and Dietetics, 112(8), 1158-1168. doi: 10.1016/j.jand.2012.04.020. PMID: 22709704.
9. Isiphelo:
Eli nqaku lethisisi lihlolisise ukubaluleka kwefayibha yokutya ekugcineni indlela yokuphila enempilo, ukulawula ubunzima, ukuthintela izifo ezingapheliyo, kunye nokukhuthaza impilo-ntle iyonke.
Ukuqonda ukubaluleka kwefayibha yokutya kunokunceda ekwaziseni imigaqo-nkqubo yezempilo yoluntu kunye namanyathelo ajolise ekuphuculeni isondlo kunye nokunciphisa umthwalo wezifo ezingapheliyo. Kufuneka uphando olongezelelekileyo ukuze kuhlolwe iindlela ezithile apho ifayibha yokutya ivelisa khona iingenelo zayo ezahlukeneyo zempilo. Ukongeza, ukuchonga amaqhinga okuphucula ukuthathwa kwefayibha yokutya, ingakumbi kubantu abasebenzisa kancinci, kufanele kube yinto ephambili kuphando lwexesha elizayo.
Ukuqukumbela, ubungqina obuvezwe kweli nqaku lethisisi bugxininisa indima ebalulekileyo yefayibha yokutya ekukhuthazeni iinkalo ezahlukeneyo zempilo yomntu. Ukususela kwimpilo yokugaya ukutya ukuya ekuthinteleni izifo ezingapheliyo kunye nokulawula ubunzima, iingenelo zefayibha yokutya zinkulu kakhulu. Ngokufaka ukutya okutyebileyo kwifayibha kwizidlo zethu kunye nokwanelisa ukutya okucetyiswayo kwefayibha imihla ngemihla, abantu banokuba negalelo elikhulu kwimpilo-ntle yabo iyonke kwaye baphucule umgangatho wobomi babo.
Ixesha lokuthumela: Novemba-23-2023
