Isingeniso:
I-fiber yokudla ithole ukunakwa okukhulayo eminyakeni yamuva nje ngenxa yezinzuzo zayo eziningi zezempilo. Njengoba indlela yokuphila yesimanje idonsela ekudleni okusheshayo nasekudleni okugayiwe, ukudla okungenakho i-fiber eyanele yokudla sekwandile. Lesi sihloko se-thesis sihlola ukubaluleka kwe-fiber yokudla futhi sihlose ukubhekana nombuzo wokuthi kungani sidinga i-fiber ekudleni kwethu.
Inhloso yalolu cwaningo ukuhlinzeka ngokuhlaziywa okujulile kwendima ye-fibre yokudla ekugcineni impilo enempilo nokuvimbela izifo ezingapheli. Ngokuhlola ucwaningo olukhona kanye nobufakazi, le ndatshana ifuna ukuqwashisa ngokubaluleka kwefayibha yokudla ekudleni komuntu.
2. Incazelo Nezinhlobo Zefayibha Yokudla:
Incazelo ye-Dietary Fiber:
I-fiber yokudla ibhekisela ezingxenyeni ezingagayeki zokudla kwezitshalo, ezidlula ohlelweni lokugaya ukudla luqinile. Ihlanganisa kokubili imicu encibilikayo nengancibiliki futhi inikeza izinzuzo ezihlukahlukene zezempilo ngenxa yezakhiwo zayo eziyingqayizivele.
Izinhlobo ze-Dietary Fiber:
Izinhlobo ezimbili eziyinhloko ze-fiber yokudla ziyi-fiber encibilikayo kanye ne-insoluble fiber. Ifayibha encibilikayo incibilika emanzini, yenze into efana nejeli emgudwini wamathumbu, kuyilapho ifayibha engancibilikiyo ingancibiliki futhi yengeza inqwaba esitulweni.
Imithombo ye-Dietary Fiber:
I-fiber yokudla igcwele izithelo, imifino, okusanhlamvu, okusanhlamvu, namantongomane. Imithombo yokudla ehlukene iqukethe amanani ahlukahlukene kanye nezinhlobo ze-fibre yokudla, okwenza ukudla okunhlobonhlobo kubalulekile ukuze kudle inani elanele.
3. Iqhaza Le-Dietary Fiber Empilweni Yokugaya:
Ukukhuthaza Ukunyakaza Kwamathumbu Okuvamile:Ukuthola i-fiber yokudla eyanele kubalulekile ekugcineni uhlelo lwakho lokugaya lusebenza kahle. Ikwenza kanjani lokho? Nokho, i-fiber yengeza i-heft eyengeziwe esitulweni sakho, isenze sibe sikhulu futhi kube lula ukudlula kukholoni. Ngamanye amazwi, inikeza indle yakho i-oomph ukuze ikwazi ukuphuma ngaphandle kwenkinga.
Ukuvimbela Nokunciphisa Ukuqunjelwa:Akekho othanda ukuzizwa esekelwe, futhi yilapho i-fiber yokudla isiza khona. Ucwaningo lubonisa ukuthi ukungatholi i-fiber eyanele ekudleni kwakho kungakwenza ujwayele ukuqunjelwa. Kodwa ungesabi! Ngokwandisa ukudla kwakho i-fiber, ungasiza ekwehliseni lezo zimpawu zokuqunjelwa ezingakhululekile futhi wenze izinto zihambe futhi. Ngakho-ke, khumbula ukulayisha ekudleni okucebile i-fiber ukuze ugcine izinto zigeleza ngokwemvelo.
Ukugcina I-Healthy Gut Microbiota:Nali iqiniso elithakazelisayo: i-fiber yokudla isebenza njengeqhawe le-gut microbiota yakho. Uyabona, isebenza njenge-prebiotic, okusho ukuthi inikeza ukudla kulawo mabhaktheriya anobungane ahlala emathunjini akho. Futhi kungani kufanele uwakhathalele la magciwane? Ngoba badlala indima ebalulekile empilweni yakho iyonke. Zisiza ekuphuleni ukudla, zikhiqize imisoco ebalulekile, ziqinise amasosha omzimba, zithuthukise ngisho nomuzwa wakho. Ngakho-ke, ngokusebenzisa i-fiber eyanele, unikeza lawa magciwane anenzuzo uphethiloli awudingayo ukuze agcine amathumbu akho esesimweni esiphezulu.
Ukunciphisa Ingozi ye-Diverticular Disease:Isifo se-Diverticular, esibandakanya ukwakheka kwezikhwama odongeni lwamakholoni, asijabulisi neze. Kodwa qagelani? Ukudla okunefiber ephezulu kungakusiza futhi. Ucwaningo luye lwabonisa ukuthi abantu abadla i-fiber eningi banengozi ephansi yokuba nalesi simo esikhathazayo. Ngakho-ke, ungakhohlwa ukufaka ukudla okunothe nge-fiber ekudleni kwakho ukuze ugcine lezo zikhwama zingekho futhi ugcine ikholoni lakho lijabule futhi linempilo.
Izithenjwa:
(1) Mozaffarian D, Hao T, Rimm EB, et al. Izinguquko Zokudla kanye Nendlela Yokuphila kanye Nokuzuza Kwesisindo Sesikhathi Eside Kwabesifazane Nabesilisa. N Engl J Med. 2011;364(25):2392-2404. doi:10.1056/NEJMoa1014296
(2) Indlela esekelwe kuMcRorie JW Jr. Indlela esekelwe ebufakazini yezithasiselo ze-fiber kanye nezinzuzo zezempilo ezinenjongo ngokomtholampilo, ingxenye 1: okufanele ukubheke nokuthi ungancoma kanjani ukwelashwa kwe-fiber okuphumelelayo. I-Nutr Namuhla. 2015;50(2):82-89. doi:10.1097/NT.0000000000000080
(3) Mäkivuokko H, Tiihonen K, Kettunen H, Saarinen M, Pajari AM, Mykkänen H. Umphumela we-β-glucan kunkomba ye-glycemic ne-insulin. U-Eur J Clin Nutr. 2007;61(6):779-785. doi:10.1038/sj.ejcn.1602575
4. I-Dietary Fiber and Weight Management:
Ukukhuthaza Ukusutha kanye Nokunciphisa Indlala:Ukufaka ukudla okunefiber ephezulu ekudleni kwakho kungakusiza uzizwe wanelisekile futhi kunciphise amathuba okudla ngokweqile. Isebenza kanjani? Nokho, lapho udla ukudla okunothe nge-fiber, amunca amanzi futhi andise esiswini sakho, okwenza umuzwa wokugcwala. Ngenxa yalokho, mancane amathuba okuba uzwe lezo zinhlungu zendlala ezihlale ziholela ekudleni okungadingekile noma ukuzitika ngokweqile. Ngakho-ke, uma ubheka ukuphatha isisindo sakho, ukufaka ukudla okunothe nge-fiber ekudleni kwakho kungaba isu elilula kodwa elisebenzayo.
Ukumuncwa Okuphumelelayo Kwekhalori Nokulawula Isisindo:Ubuwazi ukuthi i-fiber yokudla inendima ekulawuleni ukumuncwa kwekhalori? Kulungile! Uma udla i-fiber, ibambezela ukugayeka kokudla kanye nokumuncwa kwama-macronutrients, okuhlanganisa ama-carbohydrate namafutha. Lo mshini uvumela umzimba wakho ukuthi usebenzise lezi zakhi ngendlela efanele futhi uvimbele ukukhuphuka okusheshayo kumazinga kashukela egazini. Ngokulawula izinga lamakhalori amuncwa ngalo, i-fiber yokudla ingasiza ekulawuleni isisindo futhi isize nokuvimbela ukukhuluphala. Ngakho-ke, cabanga nge-fiber njengozakwethu owusizo ohambweni lwakho oluya esisindweni esinempilo.
I-Dietary Fiber kanye Nokwakheka Komzimba:Ingabe ufuna ukunakekela umzimba wokunquma? Ucwaningo luye lwabonisa ukuthi ukudla okune-fiber ephezulu kuhlotshaniswa nesisindo somzimba esiphansi, inkomba yesisindo somzimba (BMI), kanye nephesenti lamafutha omzimba. Kalula nje, abantu abadla i-fiber eningi bavame ukuba nezakhi zomzimba ezinempilo. Esinye isizathu salokhu kungase kube ukuthi ukudla okunefayibha ephezulu ngokuvamile akunakhalori-aminyene, okusho ukuthi ungadla umthamo omkhulu wokudla ngenani elifanayo lamakholori. Lokhu kungaholela emuzweni wokwaneliseka ngaphandle kokudla kwekhalori ngokweqile. Ngakho-ke, uma uhlose ukwakheka komzimba okunempilo, ukwenza i-fiber ibe ingxenye evamile yokudla kwakho kungase kube isinyathelo esihlakaniphile.
Izithenjwa:
U-Slavin JL. I-Fiber yokudla kanye nesisindo somzimba. Ukudla okunomsoco. 2005;21(3):411-418. doi:10.1016/j.nut.2004.08.018
Ludwig DS, Pereira MA, Kroenke CH, et al. I-Dietary Fiber, Ukuzuza Kwesisindo, kanye Nezinkinga Zengozi Yezifo Zenhliziyo Kubantu Abadala Abancane. JAMA. 1999;282(16):1539-1546. doi:10.1001/jama.282.16.1539
Pereira MA, O'Reilly EJ, Augustsson K, et al. I-Dietary Fiber kanye nengozi ye-Coronary Heart Disease: Iphrojekthi Yokuhlanganisa Yezifundo Zeqembu. U-Arch Intern Med. 2004;164(4):370-376. doi:10.1001/archinte.164.4.370
5. Ukuvinjelwa Kwezifo Ezingamahlalakhona:
Impilo yenhliziyo nemithambo yegazi:Uma kuziwa ekuvikeleni impilo yethu yenhliziyo nemithambo yegazi, i-fiber yokudla ivela njengeqhawe elingaziwa. Ukudla okune-fiber, okufana nokusanhlamvu, izithelo nemifino, kuye kwaboniswa ukunciphisa kakhulu ingozi yezifo zenhliziyo, kuhlanganise nesifo senhliziyo nesifo sohlangothi. Ucwaningo luye lwembula ukuthi abantu abadla inani eliphezulu le-fiber yokudla banamazinga aphansi e-cholesterol embi (LDL) kanye ne-triglycerides ngenkathi bethola ukwanda kwamazinga e-cholesterol enhle (HDL). Le nhlanganisela enamandla isiza ukugcina amaphrofayili e-lipid enempilo egazi futhi yehlisa amathuba okuba nezifo ezihlobene nenhliziyo. Eqinisweni, ukuhlaziya okubanzi kocwaningo lokubheka kuphethe ngokuthi kukho konke ukwanda kwamagremu angu-7 ku-fiber yokudla, ingozi yesifo senhliziyo iyancipha ngo-9% (1) omangalisayo.
Ukulawulwa Nokuvimbela isifo sikashukela:Ukulawula amazinga kashukela egazini kanye nokulawula isifo sikashukela kungathonywa kakhulu ukukhetha kwethu ukudla, futhi i-fiber yokudla idlala indima ebalulekile kulokhu. Ucwaningo luye lwabonisa ngokungaguquki ukuthi ukudla inani elanele le-fiber yokudla kuhlotshaniswa nokulawulwa okuthuthukisiwe kwe-glycemic kanye nokuncipha kokungazweli kwe-insulin, okuyizici ezibalulekile ekulawuleni isifo sikashukela. Ukwengeza, ukudla okuphezulu kwe-fiber yokudla kuye kwaxhunyaniswa nengozi encishisiwe yokuba nesifo sikashukela sohlobo 2. Ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta kwezifundo kutholwe ukuthi ukwanda kwamagremu ayi-10 ekudleni kwansuku zonke kwe-fiber kuholele ekwehleni kwama-27% engcupheni yokuba nesifo sikashukela sohlobo 2 (2). Ngokuhlanganisa ukudla okunothe nge-fiber, okufana nemifino, okusanhlamvu, nemifino, ekudleni kwethu, singakwazi ukuthatha izinyathelo ezinqala ekuvimbeleni nasekulawuleni isifo sikashukela.
Izinkinga Zokugaya:Ukugcina uhlelo lokugaya ukudla olunempilo kubalulekile empilweni yonke, futhi i-fiber yokudla ingaba nomthelela omkhulu ekusebenzeni kwayo okufanele. Ukudla okune-fiber okucebile kutholakale ukuthi kunciphise futhi kuvimbele ukuphazamiseka okuhlukahlukene kokugaya ukudla, okuhlanganisa nesifo se-reflux ye-gastroesophageal (GERD) kanye nesifo samathumbu esicasulayo (IBS). I-GERD, ebonakala nge-acid reflux kanye nesilungulela, ingalawulwa ngokusetshenziswa kokudla okune-fiber okucebile okukhuthaza ukunyakaza kwamathumbu okuvamile nokunciphisa ingozi ye-acid reflux (3). Ngokufanayo, abantu abaphethwe i-IBS baye babika ukukhululeka ezimpawini ezifana nokuqunjelwa nokuqunjelwa lapho belandela ukudla okunothe nge-fiber. Ngokukhetha okusanhlamvu okuphelele, izithelo, nemifino, singasiza ekugcineni uhlelo lokugaya ukudla olunempilo.
Ukuvimbela Umdlavuza we-Colorectal:Umdlavuza we-colorectal, umdlavuza wesithathu ovame kakhulu emhlabeni jikelele, ungavinjelwa kancane ngokukhetha ukudla, ngokudla okune-fiber ephezulu kudlala indima ebalulekile. Ucwaningo luye lwabonisa ngokungaguquki ukuthi ukudla okuphezulu kwe-fiber yokudla kuhlotshaniswa nengozi ephansi yokuba nomdlavuza we-colorectal. I-fiber isebenza njenge-ejenti eningi, isiza ukukhuthaza ukunyakaza kwamathumbu okuvamile, ukunciphisa isikhathi sokuthutha, futhi ihlanza izinto eziyingozi kukholoni. Ngaphezu kwalokho, ukudla okune-fiber okucebile kuqukethe izakhi ezibalulekile nama-antioxidants angasiza ukuvikela ekuthuthukisweni kwamangqamuzana anomdlavuza kukholoni. Ngokubeka phambili ukusetshenziswa kokusanhlamvu, okusanhlamvu, nezithelo, abantu banganciphisa ngenkuthalo ingozi yomdlavuza we-colorectal.
Izithenjwa:
Threapleton DE, Greenwood DC, Evans CE, et al. Ukudla kwe-fiber yokudla kanye nengozi yesifo senhliziyo: ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta. BMJ. 2013;347:f6879. doi:10.1136/bmj.f6879
Yao B, Fang H, Xu W, et al. I-Dietary Fiber Intake kanye Nengozi Yohlobo Lwesifo sikashukela sohlobo 2: Ukuhlaziywa Kwempendulo Yethamo Lezifundo Ezizayo. Eur J Epidemiol. 2014;29(2):79-88. doi:10.1007/s10654-014-9875-9
Nilholm C, Larsson M, Roth B, et al. Indlela Yokuphila Ehlobene Nezifo Ze-Reflux Ye-Gastroesophageal kanye Neziphetho ezivela Ezivivinyweni Zokungenelela. I-World J Gastrointest Pharmacol Ther. 2016;7(2):224-237. doi:10.4292/wj**.v7.i2.224
6. Ezinye Izinzuzo Zezempilo Ze-Dietary Fiber:
Uma kukhulunywa ngokugcina impilo enempilo, i-fiber yokudla ikhombisa ukuba ngumpetha weqiniso. Akusizi nje ukugcina amathumbu anjalo, kodwa futhi inikeza uhla lwezinzuzo ezengeziwe zezempilo ezibalulekile enhlalakahleni yethu iyonke.
Ukulawula Ushukela Wegazi:Enye yezinzuzo eziphawulekayo ze-fiber yokudla yikhono layo lokulawula amazinga kashukela egazini. I-soluble fiber, etholakala ngobuningi ekudleni okufana ne-oats, ibhali, nemifino, isebenza njengesivimbeli ngokunciphisa ukumuncwa kweglucose. Le nqubo yokugaya kancane isiza ukuvimbela ukukhuphuka okusheshayo kwamazinga kashukela egazini, okuzuzisa kakhulu abantu abanesifo sikashukela noma labo abasengozini yokuba nalesi simo. Ngokuhlanganisa ukudla okunothe ngefayibha encibilikayo ekudleni kwethu kwansuku zonke, okufana nobhontshisi, udali, nokusanhlamvu, singaphatha ngempumelelo amazinga kashukela egazini futhi sikhuthaze impilo engcono iyonke (1).
Ukunciphisa I-Cholesterol:Emzamweni wokugcina inhliziyo enempilo, i-fiber yokudla ingaba umsizi wethu. Izinhlobo ezithile zefiber yokudla, njengemicu encibilikayo etholakala ku-oats nebhali, ziye zacutshungulwa kabanzi ukuze zikwazi ukwehlisa amazinga e-cholesterol e-LDL, aziwa ngokuthi yi-cholesterol "embi". Le micu encibilikayo isebenza ngokubopha i-cholesterol ohlelweni lokugaya ukudla futhi ivimbele ukumuncwa kwayo, okuholela ekwehleni kwamazinga e-cholesterol futhi ngaleyo ndlela yehlise ingozi yezifo zenhliziyo. Ngokudla njalo ukudla okunothe nge-fiber okufana nokusanhlamvu, izithelo, nemifino, singayikhuthaza ngenkuthalo impilo yenhliziyo futhi sigcine amazinga e-cholesterol enempilo (2).
Ukukhuthaza Inhlalakahle Sekukonke:Ukudla okwanele kwe-fiber yokudla kuhlotshaniswa nenqwaba yezinzuzo ezinomthelela enhlalakahleni yethu iyonke. Okokuqala, ucwaningo luye lwabonisa ukuthi abantu abasebenzisa amanani anele efayibha bathola ikhwalithi yokulala ethuthukisiwe, okuvumela ukulala kwasebusuku okuzolile futhi okuvuselelayo. Ukwengeza, ukudla okune-fiber okucebile kuye kwaxhunyaniswa namazinga e-energy anda, okungase kubangelwe ukukhululwa kancane kwamandla ekudleni okucebile i-fiber, okuhlinzeka ngomthombo oqhubekayo wamafutha usuku lonke. Ngaphezu kwalokho, ukudla okwanele kwe-fiber yokudla kuye kwahlotshaniswa nokuthuthuka kwemizwa ngenxa yemiphumela emihle ye-fiber empilweni yamathumbu kanye nokukhiqizwa kwe-serotonin, i-neurotransmitter enesibopho sokulawula isimo sengqondo. Ngokuhlanganisa izinhlobonhlobo zokudla okunothe nge-fiber ekudleni kwethu, okufana namantongomane, imbewu, nokusanhlamvu, singathuthukisa inhlalakahle yethu iyonke futhi siphile ukuphila okunempilo kakhudlwana (3).
Umsebenzi Othuthukisiwe Wamasosha omzimba:Amasosha ethu omzimba athembele kakhulu ku-gut microbiota enempilo, futhi i-fiber yokudla idlala indima ebalulekile ekubumbeni nasekugcineni i-gut microbiota eqinile. I-fiber isebenza njenge-prebiotic, isebenza njengomthombo wokudla wamagciwane anenzuzo emathunjini. Lawa mabhaktheriya anenzuzo, aziwa nangokuthi ama-probiotics, asiza ukusekela umsebenzi wokuzivikela komzimba ngokukhiqiza ama-molecule abalulekile afaka isandla ekuvikeleni umzimba ngokumelene namagciwane. Ukungalingani ku-gut microbiota, okuvame ukubangelwa ukuntuleka kwe-fiber yokudla, kungaba nomthelela omubi ekusebenzeni kwamasosha omzimba futhi kwandise amathuba okuba nezifo. Ngokudla izinhlobonhlobo zokudla okunothe nge-fiber, njengezithelo, imifino, nokusanhlamvu okuphelele, singakwazi ukusekela i-gut microbiota enempilo futhi siqinise amasosha ethu omzimba (4).
Izithenjwa:
Anderson JW, Baird P, Davis RH, et al. Izinzuzo zezempilo ze-fiber yokudla. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x
Brown L, Rosner B, Willett WW, Sacks FM. Imiphumela yokwehlisa i-cholesterol ye-fiber yokudla: ukuhlaziywa kwe-meta. Ngingu-J Clin Nutr. 1999;69(1):30-42. doi:10.1093/ajcn/69.1.30
Grandner MA, Jackson N, Gerstner JR, Knutson KL. Izimpawu zokulala zihlotshaniswa nokutholwa kwezakhi ezithile zokudla. J Sleep Res. 2014;23(1):22-34. doi:10.1111/jsr.12084
Vatanen T, Kostic AD, d'Hennezel E, et al. Ukuhlukahluka kwe-Microbiome LPS Immunogenicity Inikela Ku-Autoimmunity Kubantu. Iseli. 2016;165(6):842-853. doi:10.1016/j.cell.2016.04.007
7. Ukudla Kwansuku zonke Okunconyiwe Kwe-Fiber Yokudla:
Izinkombandlela ezijwayelekile:Imihlahlandlela yezokudla kazwelonke neyamazwe ngamazwe inikeza izincomo zokudla kwansuku zonke kwe-fiber, ezihluka ngokuya ngeminyaka, ubulili, kanye nesigaba sempilo. Le mihlahlandlela ibalulekile ekuqondeni ukubaluleka kokuhlanganisa i-fiber yokudla ekudleni kwethu kwansuku zonke.
Izincomo eziqondene nobudala:
Izingane, intsha, abantu abadala, kanye nabantu abadala banezidingo ezihlukene ze-fiber yokudla. Kubalulekile ukuhlela ukudla kwethu i-fiber ngokusekelwe eminyakeni yethu ukuze siqinisekise impilo engcono nokuphila kahle. Lapha, sizocubungula izincomo ezithile zeqembu lobudala ngalinye.
Izingane:Izingane ezineminyaka engu-1 kuya kwengu-3 ubudala zidinga cishe amagremu angu-19 efayibha ngosuku, kuyilapho izingane ezineminyaka engu-4 kuya kwengu-8 zidinga kancane kancane ngamagremu angu-25 ngosuku. Ezinganeni ezineminyaka engu-9 kuya ku-13, ukudla okunconyiwe kwansuku zonke amagremu angu-26 kubafana namagremu angu-22 kumantombazane. Ukwandisa ukudla kwe-fiber ezinganeni kungafinyelelwa ngokuhlanganisa okusanhlamvu, izithelo, nemifino ekudleni kwazo. Ukudla okulula okufana nama-apula, izaqathe, nama-crackers ezinhlamvu eziningi kungaba imithombo emihle ye-fiber yokudla ezinganeni.
Intsha:Intsha eneminyaka engu-14 kuya kwengu-18 inezidingo zefayibha eziphakeme kancane. Abafana abakule nkathi yobudala kufanele bahlose amagremu angu-38 efayibha ngosuku, kuyilapho amantombazane edinga amagremu angu-26. Ukukhuthaza intsha ukuthi idle ukudla okunefiber okucebile njengesinkwa sikakolweni, i-oatmeal, imidumba, nezinhlobonhlobo zezithelo nemifino kungasiza ekuhlangabezaneni nezidingo zabo zefiber.
Abantu abadala:Izincomo ze-fiber yokudla ezidla abantu abadala zingamagremu angama-25 kwabesifazane namagremu angama-38 kwabesilisa. Abantu abadala bangahlanganisa kalula i-fiber ekudleni kwabo ngokukhetha isinkwa esigcwele okusanhlamvu, ilayisi elinsundu, iquinoa, ubhontshisi, udali, nenala yezithelo nemifino. Ama-smoothies enziwe ngemifino izithelo, amantongomane, nembewu kungaba indlela emnandi nelula yokwengeza i-fiber ekudleni komuntu kwansuku zonke.
Abantu abadala:Njengoba sikhula, izidingo zethu zefayibha ziyashintsha. Abantu abadala asebekhulile abaneminyaka engaphezu kwengama-50 kufanele bahlose ukuthola amagremu angu-21 efayibha kwabesifazane namagremu angu-30 kwabesilisa. Ukudla okunothe nge-fiber okufana ne-bran cereal, prunes, flaxseed, nama-avocados kungasiza abantu abadala asebekhulile ukuhlangabezana nezidingo zabo ze-fiber.
Kubalulekile ukuqaphela ukuthi lezi zincomo ziyiziqondiso ezijwayelekile futhi izidingo zomuntu ngamunye zingase zihluke ngokusekelwe ezimweni ezithile zempilo kanye nezimo zomuntu siqu. Ukubonisana nochwepheshe wezokunakekelwa kwempilo noma uchwepheshe wezokudla obhalisiwe anganikeza izincomo eziqondene nawe ngokusekelwe ezidingweni nezinjongo zomuntu ngamunye.
Izithenjwa:
I-GBD 2017 Diet Collaborators. Imiphumela yezempilo yezingozi zokudla emazweni we-195, 1990-2017: ukuhlaziywa okuhlelekile kwe-Global Burden of Disease Study 2017. The Lancet, Volume 393, Issue 10184, 1958 - 1972.
I-USDA. (nd). I-Fiber yokudla. Kubuyiswe kusukela ku-https://www.nal.usda.gov/fnic/dietary-fiber
8. Ukufaka I-Dietary Fiber Eningi ekudleni:
Ukukhetha Ukudla Okucebile I-Fiber:Ukufaka izinhlobonhlobo zokudla okune-fiber ekudleni kwethu kwansuku zonke kubalulekile ekugcineni impilo enhle. Ngenhlanhla, kunenqwaba yezinketho ongakhetha kuzo. Izithelo ezifana nama-apula, amapheya, namajikijolo azimnandi nje kuphela kodwa futhi zicebile nge-fiber. Imifino efana ne-broccoli, izaqathe, nesipinashi inikeza inani elikhulu le-fiber yokudla. Uma kukhulunywa ngezinhlamvu, ukukhetha okusanhlamvu okuphelele njenge-quinoa, i-oats, nelayisi elinsundu kuyindlela enhle kakhulu yokwandisa ukudla kwethu kwefayibha. Imifino efana nodali, ubhontshisi, nophizi nazo zigcwele imicu. Okokugcina, amantongomane anjengama-alimondi nama-walnuts angaba inketho ethokozisayo necebile i-fiber.
Izibonelo zefiber yokudla yemvelozihlanganisa ukudla okufana nemifino, okusanhlamvu, izithelo, bran, okusanhlamvu okuphekiwe, nofulawa. Le micu ithathwa ngokuthi "iphelele" ngoba ayisuswa ekudleni. Ukudla okuqukethe le micu kukhonjiswe ukuthi kunenzuzo, futhi abakhiqizi abadingi ukukhombisa ukuthi kunemiphumela ezuzisayo yomzimba empilweni yabantu.
Ngaphezu kwemicu yemvelo yokudla,I-FDA ibona ama-carbohydrate alandelayo angawodwa noma angagayeki njengemicu yokudla:
I-Beta-glucan
I-fiber encibilikayo
Amagobolondo e-Lycoris
I-Cellulose
I-Guar gum
I-Pectin
Ushingamu kabhontshisi wesikhonyane
I-Hydroxypropylmethylcellulose
Ngaphezu kwalokho, i-FDA ihlukanisa ama-carbohydrate angagayeki alandelayo njengefayibha yokudla:
Imicu yodonga lwamaseli ezitshalo (njengefayibha kamoba kanye ne-apula fibre)
I-Arabinoxylan
I-Alginate
I-Inulin ne-inulin-type fructans
I-amylose ephezulu (RS2)
I-Galacto-oligosaccharides
I-Polydextrose
Imelana ne-maltodextrin/dextrin
I-Cross-linked phosphorylated RS4
I-Glucomannan
Gum Arabic
Amathiphu Awusizo Okwandisa I-Fiber Intake:Ukwandisa ukudla kwethu kwe-fiber kungafezwa ngamasu asebenzayo angena kalula esimisweni sethu sansuku zonke. Ukuhlela ukudla kuyindlela ephumelelayo ebandakanya ukufakwa ngamabomu kokudla okune-fibre ekudleni kwethu. Ngokuhlanganisa izithelo, imifino, nokusanhlamvu okuhlukahlukene ezinhlelweni zethu zokudla, singakwazi ukukhulisa ukudla kwethu okune-fiber kalula. Elinye isu eliwusizo ukulungisa iresiphi, lapho singangeza khona izithako ezinothayela ezitsheni zethu esizikhonzile. Isibonelo, ukwengeza udali noma ubhontshisi esobho noma amasaladi kungakhuphula kakhulu okuqukethwe kwawo kwefayibha. Ukukhetha izinhlobo zokusanhlamvu okuphelele kwemikhiqizo efana nesinkwa, i-pasta, nokusanhlamvu nakho kubalulekile njengoba lokhu kuqukethe i-fiber eningi uma kuqhathaniswa nezinhlamvu ezicolisisiwe. Ukwengeza, ukukhetha ukudla okulula okunempilo njengemifino eluhlaza, i-trail mix, noma izithelo eziphelele kungaba negalelo elikhulu ekuhlangabezaneni nemigomo yethu yansuku zonke ye-fiber.
Izinselele ezingaba khona nezisombululo:Nakuba ukwandisa ukudla kwethu i-fiber kuzuzisa kakhulu, kungaba nezinselele ezithile ezingase zithiye ukuqhubeka kwethu. Enye yalezi zinselele izintandokazi zokunambitheka kanye nombono oyiphutha wokuthi ukudla okunothe nge-fiber akulula noma akumnandi. Ukuze sinqobe lesi sithiyo, singahlola izindlela zokupheka ezihlukahlukene, izinongo, namakhambi ukuze sithuthukise ukunambitheka kokudla okunothe nge-fiber. Ngokuzama izindlela zokupheka ezihlukene nokuthola izindlela ezijabulisayo zokufaka i-fiber ekudleni kwethu, singenza inqubo ihehe futhi ibe mnandi kakhulu.
Enye inselele abanye abantu abangase bahlangabezane nayo lapho bezama ukwandisa ukudla kwabo i-fiber ukungaphatheki kahle kokugaya ukudla. Izimpawu ezinjengokuqunjelwa, igesi, noma ukuqunjelwa zingenzeka. Isihluthulelo sokubhekana nalezi zinkinga ukwandisa kancane kancane ukudla kwe-fiber nokuqinisekisa ukugeleza okwanele ngokuphuza amanzi amaningi. Amanzi asiza ekugayeni ukudla futhi asize ekuvimbeleni ukuqunjelwa. Ukuzivivinya umzimba njalo kungasiza nasekugcineni ukunyakaza kwamathumbu okuvamile. Ngokuqala ngokunyuka okuncane kwe-fiber futhi kancane kancane ukwandisa ngokuhamba kwesikhathi, imizimba yethu ingakwazi ukuzivumelanisa nokudla okuphezulu kwefayibha, inciphise amathuba okuphazamiseka kokugaya ukudla.
Izithenjwa:
U-Slavin JL. Isikhundla se-American Dietetic Association: Imiphumela yezempilo ye-fiber yokudla. J Am Diet Assoc. 2008. Dec;108(12):1716-31. doi: 10.1016/j.jada.2008.09.014. I-PMID: 19027403.
Umnyango Wezolimo wase-US, Isevisi Yocwaningo Lwezolimo. (2020). National Nutrient Database for Standard Reference Legacy Release. Kubuyiswe kusukela ku-https://fdc.nal.usda.gov/
U-Chai, S.-C., Hooshmand, S., Saadat, RL, Payton, ME, Brummel-Smith, K., Arjmandi, BH (2012). I-apula lansuku zonke liqhathaniswa neplamu elomisiwe: umthelela ezicini zengozi yesifo senhliziyo kwabesifazane be-postmenopausal. Ijenali ye-Academy of Nutrition and Dietetics, 112(8), 1158-1168. doi: 10.1016/j.jand.2012.04.020. PMID: 22709704.
9. Isiphetho:
Lesi sihloko sethesis sihlole ukubaluleka kwe-fiber yokudla ekugcineni impilo enempilo, ukulawula isisindo, ukuvimbela izifo ezingamahlalakhona, kanye nokukhuthaza inhlalakahle jikelele.
Ukuqonda ukubaluleka kwefayibha yokudla kungasiza ukwazisa izinqubomgomo zezempilo zomphakathi kanye nezinhlelo ezihloselwe ukuthuthukisa umsoco kanye nokunciphisa umthwalo wezifo ezingapheli. Ucwaningo olwengeziwe luyadingeka ukuhlola izindlela ezithile lapho i-fiber yokudla isebenzisa izinzuzo zayo ezihlukahlukene zezempilo. Ukwengeza, ukuhlonza amasu okuthuthukisa i-fiber yokudla, ikakhulukazi kubantu abadla kancane, kufanele kugxilwe ekuphenyweni kwesikhathi esizayo.
Sengiphetha, ubufakazi obuvezwe kulesi sihloko se-thesis buqokomisa indima ebalulekile ye-fiber yokudla ekukhuthazeni izici ezihlukahlukene zempilo yabantu. Kusukela empilweni yokugaya ukudla kuya ekuvimbeleni izifo ezingapheli kanye nokulawulwa kwesisindo, izinzuzo ze-fiber yokudla ziningi. Ngokuhlanganisa ukudla okunothe nge-fiber ekudleni kwethu nokuhlangabezana nenani elinconyiwe le-fiber lansuku zonke, abantu ngabanye bangaba neqhaza elikhulu enhlalakahleni yabo yonke futhi bathuthukise ikhwalithi yabo yempilo.
Isikhathi sokuthumela: Nov-23-2023
