Isingeniso:
I-Fiety Firef ithole ukunakwa okwandayo eminyakeni yamuva ngenxa yezinzuzo zayo eziningi zezempilo. Njengoba izindlela zokuphila zanamuhla zidonsela ekudleni okusheshayo nokudla okusetshenzwe kahle, ukudla okungekho okwanele kwefayibha yokudla sekugcwele. Le ndatshana ye-thesisis ihlola ukubaluleka kokudla kwefayibha futhi ihlose ukubhekana nombuzo wokuthi kungani sidinga i-fiber ekudleni kwethu.
Inhloso yalolu cwaningo ukuhlinzeka ngokuhlaziywa okujulile kwendima yokudla kwe-fiber yokudla ekugcineni indlela yokuphila enempilo nokuvimbela izifo ezingamahlalakhona. Ngokuhlola ucwaningo olukhona kanye nobufakazi, le ndatshana ifuna ukudala ukuqaphela ngokubaluleka kwe-fiber yokudla engozini yomuntu.
2. Ukuchazwa kanye nezinhlobo ze-Fiety Fibre:
Ukuchazwa kwe-fiber yokudla:
I-Fiety Fiet isho izingxenye ezingenakuvinjwa zokudla kwezitshalo, okudlula ngohlelo lokugaya ukudla kungaqondakali. Kuqukethe zombili izicucu ze-soluble ne-infoluble futhi kunikeza izinzuzo ezahlukahlukene zezempilo ngenxa yezakhiwo zayo ezihlukile.
Izinhlobo ze-Fiesy Fire:
Lezi zinhlobo ezimbili eziphambili zefayibha yokudla ziyifayibha elinyibilikayo nefayibha yokungena ngaphakathi. I-Soluble fiber iyancibilika emanzini, yakha into efana ne-gel epheshana lesisu, kanti i-infolluble fiber ayincibiliki futhi ingeza inqwaba yaya esitobhini.
Imithombo ye-Fiety Fibre:
I-Fiety Fibre igcwele izithelo, imifino, okusanhlamvu okuphelele, ama-legumes, namantongomane. Imithombo yokudla ehlukene iqukethe amanani ahlukahlukene nezinhlobo ze-fiber yokudla, okwenza ukudla okuhlukahlukene kubalulekile ekudleni inani elanele.
I-3. Indima ye-Fiety Fiber ekugayeni impilo yokugaya:
Ukugqugquzela ukunyakaza kwamathumbu ajwayelekile:Ukuthola i-fiber ezanele yokudla kubalulekile ukugcina uhlelo lwakho lokugaya ukudla lusebenze kahle. Kwenza kanjani lokho? Yebo, i-fiber ingeza ukwethulwa okwengeziwe esitobhini sakho, okwenza kube bulkier futhi kube lula ukudlula kukholoni. Ngamanye amagama, kunikeza poop yakho i-oomph ukuze ikwazi ukuphuma ngaphandle kwenkinga.
Ukuvimbela Ukuqunjelwa Ukuqunjelwa:Akekho umuntu othanda ukuzwa konke okusekelwa, futhi yilapho i-fiber yokudla iza khona ukutakula. Ucwaningo lukhombisa ukuthi ukungatholi i-fiber eyanele ekudleni kwakho kungakwenza uthambekele ekuqunjelweni. Kepha akwesabi! Ngokwengeza ukudla kwakho kwe-fiber, ungasiza ukunciphisa lezo zimpawu zokuqunjelwa ezingathandeki futhi wenze izinto ziphinde zihambe. Ngakho-ke, khumbula ukulanda ukudla okunothile okunothile ukuze ugcine izinto zigeleza ngokwemvelo.
Ukugcina i-Microbiota ye-Heal Healthy:Nali iqiniso elihehayo: I-Fibrey yokudla isebenza njenge-superhero ye-guthero yakho microbiotha. Uyabona, isebenza njenge-prebiotic, okusho ukuthi inikeza ukondliwa kwalawo magciwane anobungane ahlala esiswini sakho. Futhi kungani kufanele unakekele la magciwane? Ngoba badlala indima enkulu empilweni yakho yonke. Basiza ukwehlisa ukudla, bakhiqize izakhi zomzimba ezibalulekile, baqinise amasosha akho omzimba, futhi bathuthukise ngisho nemizwa yakho. Ngakho-ke, ngokudla i-fiber ezanele, unikeza la magciwane azuzisayo uphethiloli abawudingayo ukuze ugcine amasus akho ekwakhekeni kwe-tip-top.
Ukunciphisa ingozi yesifo sokwehlukanisa:Isifo esibuhlungu, esibandakanya ukwakheka kwezipuni odongeni lwamakholoni, akumnandi nhlobo. Kepha qagela? Ukudla okuphezulu kwefayibha ephezulu kungakusiza futhi. Ucwaningo selukhombisile ukuthi abantu abadla i-fiber eningi banengozi ephansi yokuthuthukisa lesi simo esimahle. Ngakho-ke, ungakhohlwa ukufaka ukudla okucebile kwe-fiber ekudleni kwakho ukuze ugcine lezo zinhlamvu lapho ugcina ikholoni lakho lijabule futhi liphilile.
Izinkomba:
(1) Mozaffiarian d, hao t, rimm eb, et al. Izinguquko ekudleni nasendleleni yokuphila nesikhathi eside sabesifazane nabesilisa. N Ell J med. 2011; 364 (25): 2392-2404. doi: 10.1056 / Nejmoa1014296
. Okunempilo namuhla. Ngo-2015; 50 (2): 82-89. doi: 10.1097 / NT.0000000000000080
(3) mäkivuokko H, Kettunen H, Saarinen M, Pajari M, Mykkänen H. Umphumela we-β-glucan kwinkomba ye-glycemibilimic ne-insulin. I-EUR J CREL. 2007; 61 (6): 779-785. Doi: 10.1038 / SJ.EJCN.1602575
4. Ukudla kwe-fiber kanye nokuphathwa kwesisindo:
Ukugqugquzela i-Satiety kanye nokunciphisa indlala:Kubandakanya ukudla oku-fiber okuphezulu ekudleni kwakho kungakusiza uzizwe unelisekile futhi unciphise amathuba okudla ngokweqile. Isebenza kanjani? Hhayi-ke, lapho udla ukudla okune-fiber, bamunca amanzi bese benda esiswini sakho, bakha umuzwa wokugcwala. Ngenxa yalokhu, mancane amathuba okuthola lezo zinhlaka ezibucayi ezivame ukuholela ekudleni okungenasidingo noma ukweqisa. Ngakho-ke, uma ufuna ukuphatha isisindo sakho, okufaka ukudla okucebile kwe-fiber ekudleni kwakho kungaba isu elilula kodwa elisebenzayo.
Ukutholwa okusebenzayo kwekhalori nokulawula isisindo:Ubuwazi ukuthi i-Diatery Fibre enayo indima ekulawuleni ukumunnjiswa kwekhalori? Kulungile! Lapho uphuza i-fiber, kubambezela ukugaya nokufakwa kwama-macronutrients, kufaka phakathi ama-carbohydrate namafutha. Le ndlela ivumela umzimba wakho ukuthi usebenzise kahle lezakhamzimba futhi uvikele ama-spikes asheshayo emazingeni kashukela egazini. Ngokulawula isilinganiso lapho la makhalori amunwa, i-fiber yokudla ingasiza ekuphatheni isisindo futhi isize ukuvikela ukukhuluphala. Ngakho-ke, cabanga nge-fiber njengozakwethu osizayo ohambweni lwakho lokuya ngesisindo esinempilo.
I-Fiety Fibrie kanye nokwakheka komzimba:Ufuna ukugcina umzimba we-trim? Ucwaningo selukhombisile ukuthi ukudla okunama-fiber aphezulu kuhlotshaniswa nesisindo somzimba esiphansi, inkomba yesisindo somzimba (BMI), namaphesenti amanoni omzimba. Ukubeka nje nje, abantu abadla i-fiber eningi bavame ukuba nezingoma zomzimba ezinempilo. Isizathu sokuqala salokhu kungenzeka ukuthi ukudla okuphezulu kwe-fiber ephezulu ngokuvamile kuncane kakhulu kwe-calorie-mine, okusho ukuthi ungadla umthamo omkhulu wokudla ngenani elifanayo lamakhalori. Lokhu kungaholela emmweni wokwaneliseka ngaphandle kokudla ngokweqile kwekhalori. Ngakho-ke, uma uhlose ukuqondiswa komzimba okunempilo, okwenza i-fiber engxenyeni ejwayelekile yokudla kwakho kungaba ukuhamba okuhle.
Izinkomba:
Slavin jl. I-Fiety Fibre nesisindo somzimba. Umsoco. 2005; 21 (3): 411-418. doi: 10.1016 / J.Nut.2004.08.018
I-Ludwig DS, Pereira Ma, Kroenke Ch, et al. I-Fiety Fibre, inzuzo yesisindo, kanye nezimo zengozi zezifo zenhliziyo kubantu abadala abasebasha. Jama. 1999; 282 (16): 1539-1546. doi: 10.1001 / Jama.282.16.1559
I-Pereira Ma, O'Iilly Ej, Agastisson K, et al. I-Fiety Fieb nengozi yesifo senhliziyo ye-coronary: iphrojekthi yama-poorting ye-Cohort Study. I-Arch intern ment. 2004; 164 (4): 370-376. doi: 10.1001 / Archinte.164.4.370
5. Ukuvimbela Izifo Ezingamahlalakhona:
Impilo yenhliziyo:Uma kukhulunywa ngokuvikela impilo yethu yenhliziyo, i-fiber yokudla ivela njengeqhawe elingapheli. Ukudla okucebile kwe-fiber, okufana nakho konke okusanhlamvu, izithelo nemifino, kukhonjiswe ukunciphisa kakhulu ingozi yezifo zenhliziyo, kubandakanya nesifo senhliziyo nokushaywa yi-coronary. Ucwaningo seluveze ukuthi abantu abadla amanani aphezulu okudla abadlayo banamazinga aphansi e-cholesterol (LDL) kanye namazinga we-triglycerides ngenkathi ebhekene nokwanda kwamazinga amahle e-cholesterol (HDL). Le nhlanganisela enamandla isiza ukugcina amaphrofayili we-lipid enempilo futhi yehlisa amathuba okuthuthukisa ukugula okuhlobene nenhliziyo. Eqinisweni, ukuhlaziya okuphelele kwezifundo ezibonakalayo kwaphetha ngokuthi konke ukwanda kwama-gramu ayi-7 kuphela ekudleni kwe-fiber, ubungozi besifo senhliziyo buncipha yi-9% 1).
Ukuphathwa kwesifo sikashukela nokuvimbela:Ukulawula amazinga kashukela wegazi nokuphatha isifo sikashukela kungathonywa kakhulu izinqumo zethu zokudla, kanye ne-fiber yokudla kudlala indima ebaluleke kakhulu kulokhu. Ucwaningo lukhombise njalo ukuthi kudla inani elanele le-fiber yokudla lihlotshaniswa nokulawulwa okuthuthukile kwe-glycemic kanye nokuncipha kwe-insulin, okuyizinto ezibalulekile ekuphatheni isifo sikashukela. Ngokwengeziwe, ukuthathwa okuphezulu kwefayibha yokudla kuxhunyaniswe nengozi encishisiwe yokuthuthukisa uhlobo lwesifo sikashukela sohlobo 2. Ukubuyekezwa okuhleliwe kanye nokuhlaziywa kwe-meta-ze-meta-ze-meta Ngokufaka ukudla okucebile kwe-fiber, njenge-legumes, okusanhlamvu, nemifino, ekudleni kwethu, singathatha izinyathelo ngenkuthalo ekuvikeleni nasekuphatheni isifo sikashukela.
Ukuphazamiseka kokugaya:Ukugcina uhlelo lokugaya okunempilo kubalulekile ukuze kube senhlala-kahle, futhi i-fiber yokudla ingafaka isandla kakhulu ekusebenzeni kwayo okufanele. Ukudla okunothile kwe-fiber-rich kutholakele kudalulwe futhi kuvimbele ukuphazamiseka okuhlukahlukene kokugaya, kufaka phakathi isifo se-gastroestrophageal reflux (Gerd) kanye ne-irritable bowel syndrome (IBS). I-Gerd, ibonakala nge-acid reflux kanye ne-heartburn, ingalawulwa ngokusebenzisa ukusetshenziswa kokudla okune-fiber-rich okukhuthaza ukunyakaza kwamathumbu okujwayelekile futhi kunciphise ubungozi be-acid Reflux (3). Ngokufanayo, abantu abahlushwa yi-IBS babike impumuzo kusuka ezimpawuni ezinjengokuqhakaza nokuqunjelwa lapho kulandela ukudla okucebile kwe-fiber. Ngokukhetha okusanhlamvu okuphelele, izithelo nemifino, singasiza ukugcina uhlelo lokugaya ukudla enempilo.
Ukuvimbela Umdlavuza Wemibalabala:Umdlavuza we-Colorectal, umdlavuza wesithathu ojwayelekile emhlabeni wonke, ungavinjelwa ngokwengxenye ngokukhethwa kokudla, ngokudla okune-fiber ephezulu kudlala indima enkulu. Ucwaningo lukhombise ukuthi ukwenziwa okuphezulu kwe-fiber yokudla kuhlotshaniswa nengozi ephansi yokuthuthukisa umdlavuza we-colorectal. I-Fibre isebenza njenge-ejenti enobuningi, isiza ukukhuthaza ukunyakaza kwamathumbu ajwayelekile, kunciphise isikhathi sokuhamba, futhi kunciphise izinto eziyingozi kwikholoni. Ngaphezu kwalokho, ukudla okucebile kwe-fiber-rich kuqukethe izakhi zomzimba ezibalulekile nama-antioxidants ezingasiza ukuvikela ngokuthuthukiswa kwamangqamuzana anomdlavuza ekoloni. Ngokubeka phambili ukusetshenziswa kwezimbambo eziphelele, ama-legumes, kanye nezithelo, abantu banganciphisa ngenkuthalo ingozi yabo yomdlavuza wezemibalali.
Izinkomba:
Threenepleton de, Greenwood DC, Evans CE, et al. Ukudla kwe-fiber kokudla kanye nengozi yesifo senhliziyo: Ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwe-meta. BMJ. 2013; 347: F6879. Doi: 10.11136 / BMJ.F6879
Yao b, fang h, xu w, et al. Ukudla kwe-Fiety Fiber kanye nengozi yesifo sikashukela sohlobo 2: Ukuhlaziywa kwethamo kabusha kwezifundo ezinhle. I-EUR J J EPEDENMIOL. 2014; 29 (2): 79-88. Doi: 10.1007 / S10654-014-9875-9
UNilholm C, Larsson M, Roth B, et al. Indlela yokuphila ehlobene nesifo se-gastroestrophageal reflux neziphetho ezivela ezivivinyweni zokungenelela. Umhlaba J Gastroiterest Pharmacol Ther. 2016; 7 (2): 224-237. doi: 10.4292 / WJ **. v7.i2.224
I-6. Ezinye izinzuzo zezempilo ze-FiesTie Fiescy:
Uma kukhulunywa ngokugcina indlela yokuphila enempilo, i-fiber yokudla ibonakalisa ukuba ngumpetha wangempela. Akugcini nje kuphela ukuthi sisize ekugcineni kwamathumbu, kepha futhi sinikeza uhla lwezinzuzo ezengeziwe zezempilo ezibalulekile enhlalakahleni yethu yonke.
Ukulawula Ushukela Wegazi:Enye yezinzuzo eziphawuleka ze-fiber yokudla yikhono layo lokulawula amazinga kashukela wegazi. I-Blueble fiber, etholwe kakhulu ekudleni okufana nama-oats, ibhali, kanye ne-legumes, isebenza njenge-buffer ngokunciphisa ukwehla kwe-glucose. Le nqubo ehamba kancane yokugaya isiza ukuvikela ama-spikes asheshayo emazingeni kashukela egazini, okuzuzisa kakhulu abantu abanesifo sikashukela noma labo abasengozini yokuthola isimo. Ngokufaka ukudla okunothile nge-lyluble fiber ekudleni kwethu kwansuku zonke, njengobhontshisi, udali, kanye nokusanhlamvu, singakwazi ukuphatha amazinga ethu kashukela wegazi futhi sikhuthaze ngempumelelo impilo engcono (1).
Ukwehliswa kwe-cholesterol:Esifundweni sokugcina inhliziyo enempilo, i-fiber yokudla ingaba umlingani wethu. Izinhlobo ezithile ze-fiber yokudla, njengezicucu ezincibilikayo ezitholakala kuma-oats kanye nebhali, zifundwe kakhulu amandla azo okunciphisa amazinga e-LDL cholesterol, ezaziwa ngokuthi i-cholesterol "embi". Le micu emincane isebenza ngokubopha i-cholesterol ohlelweni lokugaya ukudla futhi ivikele ukumunca kwayo, okuholela ekunciphiseni kwamazinga we-cholesterol ngakho-ke kunciphisa ingozi yezifo zenhliziyo. Ngokudla njalo ukudla okucebile kwe-fiber okufana nonke okusanhlamvu, izithelo nemifino, singakhuthaza ngentshiseko impilo yenhliziyo futhi silondoloze amazinga we-cholesterol anempilo (2).
Ukukhuthaza inhlala-kahle ephelele:Ukudla okwanele kwe-fiber yokudla kuhlotshaniswa ne-plethora yezinzuzo ezifaka isandla enhlalakahleni yethu yonke. Okokuqala, izifundo zikhombisile ukuthi abantu abadla amanani anele okuhlangenwe nakho kwe-fiber okuthuthukile ikhwalithi yokulala yathuthukisa ikhwalithi yokulala, evumela ukulala ebusuku nokuvuselela kabusha. Ngokwengeziwe, ukudla okucebile kwe-fiber kuxhunyaniswe namazinga amaningi wezamandla, okungabangelwa ukukhishwa kwamandla okuhamba kancane kusuka ekudleni okunothile, okunikeza umthombo wamafutha osuselwe usuku lonke. Ngaphezu kwalokho, ukuthathwa okwanele kwefayibha yokudla kuhlotshaniswe nesimo esithuthukisiwe ngenxa yemiphumela emihle ye-fiber on fiber empilweni ye-gut kanye nokukhiqizwa kwe-serotonin, i-neurotransmitter ebhekele ukulawula imizwa. Ngokufaka izinhlobonhlobo zokudla okunempilo kokudla okunothile ekudleni kwethu, njengamantongomane, imbewu, kanye nokusanhlamvu, singathuthukisa inhlala-kahle yethu futhi sihole impilo yethu yonke (3).
Umsebenzi wokuzivikela wokuvikezela okuthuthukisiwe:Amasosha ethu omzimba ancike kakhulu ku-microbiothiotate emihle enempilo, kanye ne-fiber yokudla kudlala indima enkulu ekubumbeni nasekulondolozeni amathumbu amathumbu. I-Fibre isebenza njenge-prebiotic, isebenza njengomthombo wokudla wamagciwane azuzisayo esiswini. Lawa ma-bacterium azuzisayo, owaziwa nangokuthi ama-probiotic, asiza ukusekela ukusebenza komzimba ngokukhiqiza ama-molecule abalulekile anikela ekuvikeleni komzimba ngokumelene namagciwane. Ukungalingani ku-microbiota ye-gut, kuvame ukubangelwa ukuntuleka kwefayibha yokudla, kungathinta kabi ukusebenza komzimba nokwandisa ukuthambekela kwezifo. Ngokudla izinhlobo ezahlukene zokudla okucebile kwe-fiber, ezinjengezithelo, imifino, kanye okusanhlamvu okuphelele, singasekela amathumbu amathumbu anempilo futhi siqinise amasosha ethu omzimba (4).
Izinkomba:
U-Anderson JW, Baird P, Davis Rh, et al. Izinzuzo zezempilo ze-fiber yokudla. U-Nubrow Rev. 2009; 67 (4): 188-205. doi: 10.11111 / J.17753-4887.2009.00189.x
Brown L, Rosner B, Willett Ww, Sacks FM. Imiphumela eyehliselayo ye-cholesterol ye-diber diber: Ukuhlaziywa kwe-meta. Ngingumuntu ozomsolwa. 1999; 69 (1): 30-42. doi: 10.1093 / AJCN / 69.1.30
Umgogondzi Ma, Jackson n, Gerstner Jr, Knutson KL. Izimpawu zokulala zihambisana nokudla kwezakhi ezithile zokudla. J Ukulala kabusha. 2014; 23 (1): 22-34. doi: 10.11111 / JSR.12084
IVatanen t, i-kostic ad, d'Hennezel E, et al. Ukuhlukahluka ku-Microbiome LPS Immunogenicity kunomthelela ekuziphatheni okuzenzakalelayo kubantu. Iseli. 2016; 165 (6): 842-853. doi: 10.1016 / J.Cell.2016.04.007
7. Kunconywe ukudla kwansuku zonke kwe-fiber yokudla:
Imihlahlandlela ejwayelekile:Imihlahlandlela ye-National and International Diastiry Imihlahlandlela ihlinzeka ngezincomo zokudla kwefayibha yansuku zonke, okuhlukahluka ngokususelwa eminyakeni yobudala, ubulili kanye nesigaba sokuphila. Le mihlahlandlela ibalulekile ekuqondeni ukubaluleka kokufaka i-fiber yokudla ekudleni kwethu kwansuku zonke.
Izincomo Ezincane Eminyakeni yobudala:
Izingane, intsha, abantu abadala, kanye nabantu abadala abadala banezidingo ezihlukile ze-fiber zokudla. Kubalulekile ukuvumelanisa ukuphana kwethu kwe-fiber kususelwa eminyakeni yethu yokuqinisekisa impilo efanelekile nenhlala-kahle. Lapha, sizokwengeza ezincomeni ezithile zeqembu ngalinye leminyaka.
Izingane:Izingane ezineminyaka eyi-1 kuye kweli-3 zidinga cishe amagremu ayi-19 ka-fiber ngosuku, kanti izingane ezineminyaka engu-4 kuye kwezingu-8 zidinga ngaphezulu kuma-25 amagremu ngosuku. Ezinganeni ezineminyaka engu-9 kuya kwengu-13, ukuthathwa kwansuku zonke okunconyiwe kungama-gramu angama-26 kubafana namagremu angama-22 amantombazane. Ukunyuka kwe-fiber ukudla kwezingane kungatholakala ngokufaka okugcwele okuphelele, izithelo nemifino ekudleni kwazo. Ukudla okulula njengama-apula, izaqathe, kanye nama-crackers okusanhlamvu amaningi kungaba yimithombo emihle yefayibha yokudla yezingane.
Intsha:Intsha eneminyaka engu-14 kuye kwengama-18 inezidingo eziphakeme ze-fiber. Abafana kuleli qembu leminyaka kufanele bahlose amagremu angama-38 e-fiber ngosuku, ngenkathi amantombazane edinga amagremu angama-26. Ukukhuthaza Intsha ukuthi idle ukudla okucebile kwe-fiber okufana nesinkwa sikakolweni esiphelele, i-oatmeal, izithelo, kanye nezithelo nemifino ehlukahlukene kungasiza ukufeza izidingo zabo ze-fiber.
Abadala:Izincomo zokudla kwe-fiber zokudla kubantu abadala zizungeze ama-gramu angama-25 kwabesifazane nama-38 amagremu amadoda. Abantu abadala bangafaka kalula i-fiber ekudleni kwabo ngokukhetha isinkwa sokusanhlamvu esiphelele, irayisi elinsundu, i-quinoa, ubhontshisi, amalevu, kanye nenala yezithelo nemifino eningi. Ama-Smoothies akhiwe ngezithelo zemifino, amantongomane, kanye nembewu futhi kungaba yindlela emnandi futhi elula yokungeza i-fiber ekudleni komuntu kwansuku zonke.
Abantu abadala abadala:Njengoba sikhula, izidingo zethu ze-fiber ziyaguquka. Abantu abadala asebekhulile ngaphezulu kweminyaka engama-50 kufanele bahlose amagremu angama-21 ka-file wabesifazane kanye nama-30 amagremu amadoda. Ukudla okucebile kwefayibha okufana nokusanhlamvu kwe-bran, ama-prunes, ama-flaxseeds, kanye nama-avocados kungasiza abantu abadala abadala bahlangabezane nezidingo zabo ze-fiber.
Kubalulekile ukuqaphela ukuthi lezi zincomo ziyizinkombandlela ezijwayelekile kanye nezidingo zomuntu ngamunye zingahluka ngokuya ngezimo ezithile zezempilo kanye nezimo zomuntu. Ukubonisana nochwepheshe wezokunakekelwa kwempilo noma obhalisiwe kungahlinzeka ngezincomo ezenzelwe umuntu ngokuya ngezidingo nakwimigomo.
Izinkomba:
I-GBD 2017 yokudla ngokubambisana. Imiphumela yezempilo yobungozi bokudla emazweni angama-195, 1990-2017: Ukuhlaziywa okuhlelekile komthwalo wemthwalo womhlaba wokufunda kwezifo 2017. I-Lancet, uMqulu 393, i-10184, 1958 - 1972.
Usda. (ND). I-Fiety Fibre. Itholwe kusuka ku-https: //www.nal.usda.gov/fnic/dietary-fiber
8. Ukufaka ngaphezulu kwe-fiber yokudla ekudleni:
Ukukhetha ukudla okucebile kwe-fiber:Kubandakanya uhla olubanzi lokudla okunothile lwe-fiber ekudleni kwethu kwansuku zonke kubalulekile ukuze kugcinwe impilo enhle. Ngenhlanhla, kukhona i-plethora yezinketho ongakhetha kuzo. Izithelo ezinjenge-apula, amapheya, namajikijolo akumnandi nje kuphela kodwa futhi zicebile nge-fiber. Imifino enjenge-broccoli, izaqathe, kanye nesipinashi zinikezela ngenani elikhulu le-fiber yokudla futhi. Uma kukhulunywa ngezinhlamvu, kuthola okusanhlamvu okufana ne-quinoa, ama-oats, nelayisi elinsundu kuyindlela enhle yokwandisa ukudla kwethu kwefayibha. Ama-legumes afana ne-lentils, ubhontshisi, kanye namachwane agcwele ne-fiber. Okokugcina, amantongomane afana nama-alimondi nama-walnuts angaba inketho emnandi nenothile yokudla okunothile.
Izibonelo ze-Natural Diape fiberFaka nokudla okufana nemifino, okusanhlamvu okuphelele, izithelo, ama-bran, okusanhlamvu okukhohlisayo, nofulawa. Le micu ibhekwa njenge "Intect" ngoba ayisuswanga ekudleni. Ukudla okuqukethe le micu kuye kwaboniswa ukuthi kunenzuzo, futhi abakhiqizi akudingi ukukhombisa ukuthi banemiphumela emcebile ngokomzimba ngempilo yabantu.
Ngaphezu kwemicu yemvelo yokudla,I-FDA ibona ama-carbohydrate alandelayo angahlukaniswanga noma angenakuqhathaniswa nawo angenamicu yokudla:
Beta-glucan
Incibilize fiber
Amagobolondo e-Lycoris
Cellulose
Gum gum
Upectrin
Isikhonyane bean gum
Hydroxypropylmethylcellellulose
Ngaphezu kwalokho, i-FDA ihlukanisa ama-carbohydrate alandelayo angagayeki njengefayibha yokudla:
Izicucu ezixubile zodonga lwe-cell cell (enjengenyoka calle fiber ne-apula fiber)
I-Arabinoxylan
Hlalisa
I-Inulin ne-Intulin-Type Fructan
I-Amylose ephezulu (RS2)
Galacto-oligosaccharides
I-PolydexTrose
Ukumelana neMaltoDextrin / Dextrin
I-phosphorylated exhumene ne-RS4
Uhlobo lwenhlanzinsinjann
Gum arabic
Izeluleko Ezisebenzayo zokwandisa imali ye-fiber:Ukwandisa ukudla kwethu kwe-fiber kungenziwa ngamasu asebenzayo angena kalula enkambisweni yethu yansuku zonke. Ukuhlela Ukudla kuyindlela ephumelelayo efaka ukufakwa ngenhloso yokudla okunenhloso yokudla okunothile ngokudla kwethu. Ngokufaka izithelo ezahlukahlukene, imifino kanye nezinhlamvu ezigcwele ezinhlelweni zethu zokudla, singakwazi ukukhulisa amandla okudla kwethu. Elinye isu eliwusizo ukuguqulwa kweresiphi, lapho singangeza izithako ezicebile nge-fiber ezitsheni zethu eziyizintandokazi. Isibonelo, engeza ama-lentil noma ubhontshisi kumasobho noma amasaladi angakhulisa kakhulu okuqukethwe kwawo kwe-fiber. Ukukhetha izinhlobo zokusanhlamvu okugcweleyo zemikhiqizo efana nesinkwa, i-pasta, kanye nokusanhlamvu kubalulekile njengoba lokhu kuqukethe i-fiber engaphezulu ngokuqhathaniswa nezimbatho ezihlanzekile. Ngokwengeziwe, ukukhetha ukudla okulula okunempilo njengemifino eluhlaza, ukuxubana komkhondo, noma wonke izithelo kungasiza kakhulu ekufezeni izinhloso zethu zansuku zonke.
Izinselelo ezingaba khona nezisombululo:Ngenkathi ukwandisa ukudla kwethu kwe-fiber okuzuzisa kakhulu, kungaba nezinselelo ezithile ezingaphazamisa intuthuko yethu. Enye yalezi zinselelo ukuthandwa ukunambitheka kanye nombono ongelona iqiniso ukuthi ukudla okune-fiber-rich kungukudla okungenakuqhathaniswa noma kungathandeki. Ukuze sinqobe le nkinga, singakwazi ukuhlola izindlela ezahlukahlukene zokupheka, izinongo namakhambi ukuthuthukisa ukunambitheka kokudla okucebile kwe-fiber. Ngokuzama ngezindlela ezahlukahlukene zokupheka kanye nokuthola izindlela ezimnandi zokufaka i-fiber ekudleni kwethu, singenza inqubo iye yaheha futhi imnandi.
Enye inselelo abanye abantu abangase bahlangane nayo lapho bezama ukukhulisa ukuthathwa kwabo kwe-fiber kuyinto yokugaya ukudla. Izimpawu ezifana nokuqhakaza, igesi, noma ukuqunjelwa kungenzeka. Isihluthulelo sokubhekana nalezi zinkinga ukukhetha kancane kancane ukunciphisa i-fiber futhi uqinisekise i-hydration eyanele ngokuphuza amanzi amaningi. Ingculazi yamanzi enqubweni yokugaya futhi isiza ukuvikela ukuqunjelwa. Ukuzibandakanya ekusebenzeni ngokomzimba okujwayelekile kungasiza futhi ekugcineni ukuqhubeka nokunyakaza kwamathumbu. Ngokwenyuka okuncane kwe-fiber futhi kancane kancane wakhulisa ngokuhamba kwesikhathi, imizimba yethu ingakwazi ukuzivumelanisa nokudla kwefayibha ephakeme, incishise amathuba okugaya diacolfort.
Izinkomba:
Slavin jl. Isikhundla se-American Heidetic Association: Imiphumela Yezempilo ye-Fibrey Diber. J Am Ukudla Ukudla. 2008. Dec; 108 (12): 1716-31. DOI: 10.1016 / J.jada.2008.09.014. PMID: 19027403.
UMnyango Wezolimo wase-US, inkonzo yocwaningo lwezolimo. (2020). Idatha yezakhi zikazwelonke ye-Standard Reference Leeference Deference Deference Deference Deference. Itholwe kusuka ku-https: //fdc.nal.usda.gov/
I-Chai, S.-C., HOOSMAND, S., Saadat, RL, Payton, Me, Brummel-Smith, K., Arjmandi, BH (2012). I-Apple Daily-Apple Versus ye-plum eyomile: umthelela ezimweni zengozi zezifo zenhliziyo kubantu besifazane abasethulo. Ijenali ye-Academy of Nutrition kanye ne-Fiettics, 112 (8), 1158-1168. Doi: 10.1016 / J.JAND.2012.04.020. PMID: 22709704.
9. Isiphetho:
Le ndatshana ye-thesisis ibheke ukubaluleka kokudla kwe-fiber ekunakekelweni kokuphila impilo enempilo, ukuphatha isisindo, ukuvimba izifo ezingamahlalakhona, nokukhuthaza inhlala-kahle.
Ukuqonda ukubaluleka kwe-fiber yokudla kungasiza ukwazisa izinqubomgomo zezempilo zomphakathi kanye nemizamo ehlose ukwenza ngcono umsoco nokunciphisa umthwalo wezifo ezingamahlalakhona. Kudingeka ucwaningo olwengeziwe ukuze uhlole izindlela ezithile zokudla ifayijithali enikeza izinzuzo zalo ezahlukahlukene zezempilo. Ngaphezu kwalokho, ukukhomba amasu okuthuthukisa ukudla kwe-fiber yokudla, ikakhulukazi kubantu abanokusebenzisa okuphansi, kufanele kube ukugxila ekuphenyweni okuzayo.
Ekuphetheni, ubufakazi obethulwe kulesi sihloko se-thesisis buqokomisa iqhaza elibalulekile le-fiber yokudla ekuthuthukiseni izici ezahlukahlukene zempilo yabantu. Ukusuka Ezempilo Yokugaya Kokuvimbela Ukuvimbela Izifo Ezihlalakaliyo Nokulawulwa Kwesisindo, Izinzuzo Zefayibha Yokudla ziyinto enkulu. Ngokufaka ukudla okune-fiber-rich ekudleni kwethu nokuhlangabezana nokudla kwefayibha yansuku zonke, abantu abangakufaka isandla kakhulu enhlalakahleni yabo yonke futhi bathuthukise ikhwalithi yabo yempilo.
Isikhathi Seposi: Nov-23-2023
