Isingeniso:
I-fibre yokudla ithole ukunakwa okwandayo eminyakeni yamuva ngenxa yezinzuzo zayo eziningi zezempilo. Njengoba izindlela zokuphila zanamuhla zidonsela ekudleni okusheshayo nasekudleni okucutshungulwe, ukudla okungenawo i-fibre eyanele yokudla sekuvame kakhulu. Lesi sihloko sethisisi sihlola ukubaluleka kwe-fibre yokudla futhi sihlose ukubhekana nombuzo wokuthi kungani sidinga i-fibre ekudleni kwethu.
Inhloso yalolu cwaningo ukunikeza ukuhlaziywa okujulile kwendima yefayibha yokudla ekugcineni indlela yokuphila enempilo nokuvimbela izifo ezingamahlalakhona. Ngokuhlola ucwaningo olukhona kanye nobufakazi, lesi sihloko sifuna ukudala ukuqwashisa ngokubaluleka kwefayibha ekudleni kwabantu.
2. Incazelo kanye nezinhlobo ze-Dietary Fiber:
Incazelo ye-Dietary Fiber:
I-fibre yokudla ibhekisela ezingxenyeni ezingagayeki zokudla kwezitshalo, ezidlula ohlelweni lokugaya ukudla ziphelele. Iqukethe kokubili imicu encibilikayo nengancibiliki futhi inikeza izinzuzo ezahlukene zezempilo ngenxa yezakhiwo zayo ezihlukile.
Izinhlobo ze-Dietary Fiber:
Izinhlobo ezimbili eziyinhloko zefayibha yokudla yifayibha encibilikayo kanye nefayibha engancibiliki. Ifayibha encibilikayo iyancibilika emanzini, yakhe into efana nejeli endleleni yokugaya ukudla, kanti ifayibha engancibiliki ayincibiliki futhi yengeze ubukhulu esitulweni.
Imithombo Ye-Dietary Fiber:
I-fibre yokudla itholakala kakhulu ezithelweni, emifino, okusanhlamvu okuphelele, ebhontshisini, kanye namantongomane. Imithombo yokudla ehlukene iqukethe amanani nezinhlobo ezahlukene ze-fibre yokudla, okwenza ukudla okuhlukahlukene kube yinto ebalulekile ukuze kudliwe inani elanele.
3. Indima Yefayibha Yokudla Empilweni Yokugaya Ukudla:
Ukukhuthaza Ukunyakaza Kwamathumbu Okuvamile:Ukuthola i-fiber eyanele yokudla kubalulekile ekugcineni uhlelo lwakho lokugaya ukudla lusebenza kahle. Ikwenza kanjani lokho? I-fiber yengeza isisindo esengeziwe esitofini sakho, okwenza kube nzima futhi kube lula ukudlula emathunjini. Ngamanye amazwi, inikeza indle yakho amandla ukuze ikwazi ukuphuma ngaphandle kwenkinga.
Ukuvimbela Nokunciphisa Ukuqunjelwa:Akekho othanda ukuzizwa ekhululekile, futhi yilapho i-fiber yokudla isisiza khona. Ucwaningo lubonisa ukuthi ukungatholi i-fiber eyanele ekudleni kwakho kungakwenza uthambekele kakhulu ekuqunjweni. Kodwa ungesabi! Ngokwandisa ukudla kwakho i-fiber, ungasiza ekunciphiseni lezo zimpawu zokuqunjelwa ezingakhululekile futhi wenze izinto zihambe futhi. Ngakho-ke, khumbula ukulayisha ukudla okucebile nge-fiber ukuze ugcine izinto zihamba ngokwemvelo.
Ukugcina i-Microbiota Yamathumbu Enempilo:Nasi iqiniso elithakazelisayo: i-fiber yokudla isebenza njengeqhawe le-microbiota yakho yamathumbu. Uyabona, isebenza njenge-prebiotic, okusho ukuthi inikeza ukondla kulawo magciwane anobungane ahlala emathunjini akho. Futhi kungani kufanele ukhathalele la magciwane? Ngoba adlala indima ebalulekile empilweni yakho iyonke. Asiza ekugayweni kokudla, akhiqize izakhamzimba ezibalulekile, aqinise amasosha omzimba wakho, futhi athuthukise ngisho nemizwa yakho. Ngakho-ke, ngokudla i-fiber eyanele, unikeza la magciwane awusizo uphethiloli awudingayo ukuze amathumbu akho ahlale esesimweni esihle.
Ukunciphisa Ingozi Yezifo Ezihlukahlukene:Isifo esihlukahlukene, esihilela ukwakheka kwamaphakethe odongeni lwamathumbu amakhulu, asijabulisi nhlobo. Kodwa qagela ukuthini? Ukudla okune-fiber eningi kungaphinde kusize. Ucwaningo lubonise ukuthi abantu abadla i-fiber eningi banengozi encane yokuthola lesi simo esikhathazayo. Ngakho-ke, ungakhohlwa ukufaka ukudla okune-fiber eningi ekudleni kwakho ukuze ugcine lawo maphakethe ephephile futhi ugcine i-colon yakho ijabule futhi inempilo.
Izinkomba:
(1) Mozaffarian D, Hao T, Rimm EB, et al. Izinguquko Ekudleni Nasendleleni Yokuphila kanye Nokukhuluphala Kwesisindo Kwesikhathi Eside Kwabesifazane Nabesilisa. N Engl J Med. 2011;364(25):2392-2404. doi:10.1056/NEJMoa1014296
(2) Indlela kaMcRorie JW Jr. Esekelwe ebufakazini bezithako ze-fiber kanye nezinzuzo zezempilo eziwusizo ngokwezokwelapha, ingxenye 1: okufanele ukubheke nokuthi ungayincoma kanjani indlela yokwelapha i-fiber ephumelelayo. 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. 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. Ukuphathwa Kwefayibha Nokukhuluphala Kokudla:
Ukukhuthaza ukusutha nokunciphisa indlala:Ukufaka ukudla okune-fiber ephezulu ekudleni kwakho kungakusiza uzizwe wanelisekile futhi kunciphise amathuba okudla ngokweqile. Kusebenza kanjani? Uma udla ukudla okune-fiber eningi, kubamba amanzi futhi kukhule esiswini sakho, kudala umuzwa wokugcwala. Ngenxa yalokho, cishe ngeke ubhekane nalezo zinhlungu zendlala ezivame ukuholela ekudleni okulula okungadingekile noma ukuzitika ngokweqile. Ngakho-ke, uma ufuna ukulawula isisindo sakho, ukufaka ukudla okune-fiber eningi ekudleni kwakho kungaba isu elilula kodwa eliphumelelayo.
Ukumuncwa Kwamakhalori Okusebenzayo Nokulawula Isisindo:Ubuwazi ukuthi i-fiber yokudla inendima ekulawuleni ukumuncwa kwama-calorie? Kulungile! Uma udla i-fiber, yehlisa ijubane lokugaya ukudla kanye nokumuncwa kwama-macronutrients, okuhlanganisa ama-carbohydrate namafutha. Le ndlela ivumela umzimba wakho ukuthi usebenzise kahle lezi zakhi futhi uvimbele ukukhuphuka okusheshayo kwamazinga kashukela egazini. Ngokulawula izinga lapho la ma-calories amuncwa khona, i-fiber yokudla ingasiza ekulawuleni isisindo futhi isize ngisho nokuvimbela ukukhuluphala. Ngakho-ke, cabanga nge-fiber njengomlingani owusizo ohambweni lwakho oluya esisindweni esinempilo.
I-Fiber Yokudla Nokwakheka Komzimba:Ufuna ukugcina umzimba wakho uphilile? Ucwaningo lukhombisile ukuthi ukudla okune-fiber ephezulu kuhlotshaniswa nesisindo somzimba esiphansi, i-body mass index (BMI), kanye nephesenti lamafutha emzimbeni. Kalula nje, abantu abadla i-fiber eningi bavame ukuba nokwakheka komzimba okunempilo. Esinye isizathu salokhu kungaba ukuthi ukudla okune-fiber ephezulu ngokuvamile akunama-calorie amaningi, okusho ukuthi ungadla inani elikhulu lokudla ngenani elifanayo lama-calories. Lokhu kungaholela ekuzizweni wanelisekile ngaphandle kokudla ama-calorie amaningi. Ngakho-ke, uma uhlose ukwakheka komzimba okunempilo, ukwenza i-fiber ibe yingxenye ejwayelekile yokudla kwakho kungaba isinyathelo esihlakaniphile.
Izinkomba:
USlavin JL. I-Dietary Fiber kanye nesisindo somzimba. Ukudla okunempilo. 2005;21(3):411-418. doi:10.1016/j.nut.2004.08.018
ULudwig DS, uPereira MA, uKroenke CH, nabanye. I-Dietary Fiber, Ukwanda Kwesisindo, kanye Nezingozi Zezifo Zenhliziyo Kwabantu Abadala Abasebasha. I-JAMA. 1999;282(16):1539-1546. doi:10.1001/jama.282.16.1539
UPereira MA, O'Reilly EJ, Augustsson K, nabanye. I-Dietary Fiber kanye Nengozi Yesifo Senhliziyo Esihambisana Nenhliziyo: Iphrojekthi Yokuhlanganisa Izifundo Zeqembu. I-Arch Intern Med. 2004;164(4):370-376. doi:10.1001/archinte.164.4.370
5. Ukuvimbela Izifo Ezingamahlalakhona:
Impilo Yenhliziyo Nemithambo Yegazi:Uma kukhulunywa ngokuvikela impilo yethu yenhliziyo nemithambo yegazi, i-fiber yokudla ivela njengeqhawe elingadunyiswa. Ukudla okucebile nge-fiber, okufana nokusanhlamvu okuphelele, izithelo nemifino, kuye kwabonakala kunciphisa kakhulu ingozi yezifo zenhliziyo nemithambo yegazi, okuhlanganisa nesifo senhliziyo kanye nesifo sohlangothi. Izifundo ziveze ukuthi abantu abadla inani elikhulu le-fiber yokudla banamazinga aphansi e-cholesterol embi (LDL) kanye ne-triglycerides kuyilapho bebona ukwanda kwamazinga e-cholesterol enhle (HDL). Le nhlanganisela enamandla isiza ukugcina amaphrofayili e-lipid egazini enempilo futhi yehlisa amathuba okuthola izifo ezihlobene nenhliziyo. Eqinisweni, ukuhlaziywa okuphelele kwezifundo zokubuka kuphethe ngokuthi ngokwanda ngakunye kokudla i-fiber yokudla okungamagremu angu-7, ingozi yesifo senhliziyo nemithambo yegazi incipha ngo-9% omangalisayo (1).
Ukuphathwa Nokuvimbela Isifo Sikashukela:Ukulawula amazinga kashukela egazini kanye nokuphatha isifo sikashukela kungathonywa kakhulu yizinqumo zethu zokudla, futhi i-fiber yokudla idlala indima ebalulekile kulokhu. Ucwaningo luye lwabonisa njalo ukuthi ukudla inani elanele le-fiber yokudla kuhlotshaniswa nokulawulwa kwe-glycemic okuthuthukisiwe kanye nokwehla kokumelana ne-insulin, okuyizici ezibalulekile ekulawuleni isifo sikashukela. Ngaphezu kwalokho, ukudla i-fiber ephezulu ekudleni kuye kwahlotshaniswa nengozi encishisiwe yokuthola isifo sikashukela sohlobo 2. Ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwezifundo kuthole ukuthi ukwanda ngakunye kwamagremu ayi-10 ekudleni i-fiber nsuku zonke kuholele ekunciphiseni okungu-27% kwengozi yokuthola isifo sikashukela sohlobo 2 (2). Ngokufaka ukudla okucebile nge-fiber, njengemifino, okusanhlamvu okuphelele, kanye nemifino, ekudleni kwethu, singathatha izinyathelo ngenkuthalo zokuvimbela nokuphatha isifo sikashukela.
Izinkinga Zokugaya Ukudla:Ukugcina uhlelo lokugaya ukudla olunempilo kubalulekile enhlalakahleni iyonke, futhi i-fiber yokudla ingasiza kakhulu ekusebenzeni kwayo okufanele. Ukudla okucebile nge-fiber kuye kwatholakala ukuthi kunciphisa futhi kuvimbele izifo ezahlukahlukene zokugaya ukudla, okuhlanganisa isifo se-gastroesophageal reflux (GERD) kanye ne-irritable bowel syndrome (IBS). I-GERD, ebonakala nge-acid reflux kanye ne-heartburn, ingalawulwa ngokudla ukudla okucebile nge-fiber okukhuthaza ukunyakaza kwamathumbu njalo futhi kunciphise ingozi ye-acid reflux (3). Ngokufanayo, abantu abahlushwa yi-IBS babike ukukhululeka ezimpawini ezifana nokuqunjelwa kanye nokuqunjelwa lapho belandela ukudla okucebile nge-fiber. Ngokukhetha okusanhlamvu okuphelele, izithelo, nemifino, singasiza ekugcineni uhlelo lokugaya ukudla olunempilo.
Ukuvimbela Umdlavuza We-Colorectal:Umdlavuza we-Coloral Rectum, umdlavuza wesithathu ovame kakhulu emhlabeni jikelele, ungavinjelwa ngokwengxenye ngokukhetha ukudla, kanti ukudla okune-fiber ephezulu kudlala indima ebalulekile. Izifundo zibonise njalo ukuthi ukudla okuphezulu kwe-fiber ekudleni kuhlotshaniswa nengozi ephansi yokuthola umdlavuza we-Coloral Rectum. I-Fiber isebenza njenge-ejenti yokwandisa, isiza ukukhuthaza ukuhamba kwamathumbu njalo, ukunciphisa isikhathi sokuthutha, kanye nokunciphisa izinto eziyingozi emathunjini. Ngaphezu kwalokho, ukudla okune-fiber eningi kuqukethe izakhamzimba ezibalulekile kanye nama-antioxidants angasiza ekuvikeleni ekuthuthukisweni kwamangqamuzana anomdlavuza emathunjini. Ngokubeka phambili ukusetshenziswa kokusanhlamvu okuphelele, ubhontshisi, nezithelo, abantu banganciphisa ngenkuthalo ingozi yabo yomdlavuza we-Coloral Rectum.
Izinkomba:
UThreapleton DE, Greenwood DC, Evans CE, et al. Ukudla ifayibha yokudla kanye nengozi yesifo senhliziyo: ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwe-meta. BMJ. 2013;347:f6879. doi:10.1136/bmj.f6879
UYao B, uFang H, uXu W, nabanye. Ukudla Okune-Fiber Yokudla kanye Nengozi Yesifo Sikashukela Sohlobo 2: Ukuhlaziywa Kwesilinganiso-Impendulo Yezifundo Ezilindelekile. I-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 Nesifo Sokuphindezela Kwesisu 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 Zempilo Ze-Dietary Fiber:
Uma kukhulunywa ngokulondoloza indlela yokuphila enempilo, i-fiber yokudla izibonakalisa ingumpetha weqiniso. Ayigcini nje ngokusiza ekugcineni amathumbu ehlala njalo, kodwa futhi inikeza uhla lwezinzuzo ezengeziwe zezempilo ezibalulekile enhlalakahleni yethu iyonke.
Ukulawulwa Koshukela Egazini:Enye yezinzuzo eziphawulekayo ze-fiber yokudla yikhono layo lokulawula amazinga kashukela egazini. I-fiber encibilikayo, etholakala ngobuningi ekudleni okufana ne-oats, ibhali, kanye nemifino, isebenza njengesivikelo ngokunciphisa ukumuncwa kwe-glucose. Le nqubo yokugaya ukudla ehamba kancane isiza ukuvimbela ukwanda okusheshayo kwamazinga kashukela egazini, okuzuzisa kakhulu abantu abanesifo sikashukela noma labo abasengozini yokuthola lesi simo. Ngokufaka ukudla okucebile nge-fiber encibilikayo ekudleni kwethu kwansuku zonke, njengobhontshisi, amalentili, kanye nokusanhlamvu okuphelele, singaphatha ngempumelelo amazinga ethu kashukela egazini futhi sikhuthaze impilo engcono iyonke (1).
Ukunciphisa I-Cholesterol:Ekufuneni ukugcina inhliziyo enempilo, i-fiber yokudla ingaba umngane wethu. Izinhlobo ezithile ze-fiber yokudla, njenge-fiber encibilikayo etholakala kuma-oats nasebhali, ziye zacwaningwa kabanzi ngekhono lazo lokwehlisa amazinga e-cholesterol e-LDL, eyaziwa ngokuthi i-cholesterol "embi". Lezi zi-fiber ezincibilikayo zisebenza ngokubopha i-cholesterol ohlelweni lokugaya ukudla nokuvimbela ukumuncwa kwayo, okuholela ekunciphiseni amazinga e-cholesterol futhi ngaleyo ndlela kuncishiswe ingozi yezifo zenhliziyo nemithambo yegazi. Ngokudla njalo ukudla okune-fiber eningi njengokusanhlamvu okuphelele, izithelo, nemifino, singakhuthaza impilo yenhliziyo futhi silondoloze amazinga e-cholesterol anempilo (2).
Ukukhuthaza Inhlalakahle Iyonke:Ukudla i-fiber eyanele kuhlotshaniswa nezinzuzo eziningi ezifaka isandla enhlalakahleni yethu iyonke. Okokuqala, izifundo zibonise ukuthi abantu abadla inani elanele le-fiber babhekana nekhwalithi yokulala ethuthukisiwe, okuvumela ukulala ebusuku okuphumuzayo nokuvuselela amandla. Ngaphezu kwalokho, ukudla okucebile nge-fiber kuye kwahlotshaniswa namazinga aphezulu amandla, okungabangelwa ukukhishwa kancane kwamandla ekudleni okucebile nge-fiber, okuhlinzeka ngomthombo oqhubekayo wamandla usuku lonke. Ngaphezu kwalokho, ukudla okwanele kwe-fiber yokudla kuye kwahlotshaniswa nesimo sengqondo esithuthukisiwe ngenxa yemiphumela emihle ye-fiber empilweni yamathumbu kanye nokukhiqizwa kwe-serotonin, i-neurotransmitter ephethe ukulawula isimo sengqondo. Ngokufaka izinhlobo ezahlukene zokudla okucebile nge-fiber ekudleni kwethu, njengamantongomane, imbewu, kanye nokusanhlamvu okuphelele, singathuthukisa impilo yethu iyonke futhi siphile impilo enempilo kakhudlwana (3).
Umsebenzi Wokuzivikela Othuthukisiwe:Isimiso sethu somzimba sokuzivikela sithembele kakhulu ku-microbiota yamathumbu enempilo, futhi i-fiber yokudla idlala indima ebalulekile ekwakheni nasekulondolozeni i-microbiota yamathumbu eqinile. I-fiber isebenza njenge-prebiotic, isebenza njengomthombo wokudla wamabhaktheriya awusizo emathunjini. Lawa mabhaktheriya awusizo, aziwa nangokuthi ama-probiotic, asiza ekusekeleni ukusebenza komzimba ngokukhiqiza ama-molecule abalulekile afaka isandla ekuvikeleni komzimba ezifweni ezibangelwa amagciwane. Ukungalingani ku-microbiota yamathumbu, okuvame ukubangelwa ukuntuleka kwe-fiber yokudla, kungathinta kabi ukusebenza komzimba futhi kwandise ukuthambekela ekuthelelekeni. Ngokudla ukudla okuhlukahlukene okucebile nge-fiber, njengezithelo, imifino, kanye nokusanhlamvu okuphelele, singasekela i-microbiota yamathumbu enempilo futhi siqinise amasosha ethu omzimba (4).
Izinkomba:
U-Anderson JW, uBaird P, uDavis RH, nabanye. Izinzuzo zezempilo ze-fiber yokudla. 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. Imiphumela yokwehlisa i-cholesterol ye-fiber yokudla: ukuhlaziywa kwe-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. Izimpawu zokulala zihlotshaniswa nokudla izakhamzimba ezithile zokudla. J Sleep Res. 2014;23(1):22-34. doi:10.1111/jsr.12084
UVatanen T, uKostic AD, u-d'Hennezel E, nabanye. Ukwehlukahluka kwe-Microbiome LPS Immunogenicity Kunegalelo Ekuvikeleni Okuzenzakalelayo Kubantu. Iseli. 2016;165(6):842-853. doi:10.1016/j.cell.2016.04.007
7. Ukudla Okunconywayo Kwansuku Zonke Kwe-Fiber Yokudla:
Iziqondiso Ezijwayelekile:Iziqondiso zokudla zikazwelonke nezamazwe ngamazwe zinikeza izincomo zokudla i-fiber nsuku zonke, ezihlukahluka kuye ngobudala, ubulili, kanye nesigaba sokuphila. Lezi ziqondiso zibalulekile ekuqondeni ukubaluleka kokufaka i-fiber ekudleni kwethu kwansuku zonke.
Izincomo Eziqondene Nobudala:
Izingane, intsha, abantu abadala kanye nabantu abadala banezidingo ezahlukene zefayibha yokudla. Kubalulekile ukuhlela ukudla kwethu kwefayibha ngokusekelwe eminyakeni yethu ukuqinisekisa impilo enhle kanye nenhlalakahle. Lapha, sizohlola izincomo ezithile zeqembu ngalinye leminyaka.
Izingane:Izingane ezineminyaka engu-1 kuya kwemi-3 ubudala zidinga cishe amagremu angu-19 e-fiber ngosuku, kuyilapho izingane ezineminyaka engu-4 kuya kwengu-8 zidinga okungaphezulu kancane kumagremu angu-25 ngosuku. Ezinganeni ezineminyaka engu-9 kuya kwengu-13 ubudala, ukudla okunconywayo kwansuku zonke kungaba amagremu angu-26 kubafana kanye namagremu angu-22 kwamantombazane. Ukwandisa ukudla kwe-fiber ezinganeni kungatholakala ngokufaka okusanhlamvu okuphelele, izithelo, nemifino ekudleni kwazo. Ukudla okulula okufana nama-apula, izaqathi, nama-crackers amaningi kungaba imithombo emihle ye-fiber yokudla ezinganeni.
Intsha:Intsha eneminyaka engu-14 kuya kwengu-18 inezidingo eziphezulu ze-fiber. Abafana kuleli qembu leminyaka kufanele bahlose ukuthola amagremu angu-38 e-fiber ngosuku, kuyilapho amantombazane edinga amagremu angu-26. Ukukhuthaza intsha ukuba idle ukudla okucebile nge-fiber njengesinkwa sikakolweni, i-oatmeal, ubhontshisi, kanye nezithelo nemifino ehlukahlukene kungasiza ekuhlangabezaneni nezidingo zayo ze-fiber.
Abantu abadala:Izincomo zokudla i-fiber kubantu abadala zingamagremu angu-25 kwabesifazane kanye namagremu angu-38 kwabesilisa. Abantu abadala bangafaka i-fiber kalula ekudleni kwabo ngokukhetha isinkwa esiphelele, ilayisi elinsundu, i-quinoa, ubhontshisi, amalentili, kanye nezithelo nemifino eningi. Ama-smoothie enziwe ngemifino izithelo, amantongomane, nembewu nawo angaba yindlela emnandi nelula yokwengeza i-fiber ekudleni komuntu kwansuku zonke.
Abantu abadala:Njengoba sikhula, izidingo zethu zefayibha ziyashintsha. Abantu abadala asebekhulile abaneminyaka engaphezu kwengu-50 kufanele bahlose ukuthola amagremu angu-21 efayibha kwabesifazane kanye namagremu angu-30 kwabesilisa. Ukudla okucebile ngefayibha njengokusanhlamvu kwe-bran, ama-prunes, imbewu ye-flax, kanye nama-avocado kungasiza abantu abadala ukuba bahlangabezane nezidingo zabo zefayibha.
Kubalulekile ukuqaphela ukuthi lezi zincomo ziyiziqondiso ezijwayelekile futhi izidingo zomuntu ngamunye zingahluka ngokuya ngezimo ezithile zempilo kanye nezimo zomuntu siqu. Ukubonisana nochwepheshe wezempilo noma isazi sokudla esibhalisiwe kungakunikeza izincomo zomuntu siqu ngokusekelwe ezidingweni kanye nemigomo yomuntu ngamunye.
Izinkomba:
Abahlanganyeli Bokudla be-GBD 2017. Imiphumela yezempilo yezingozi zokudla emazweni angu-195, 1990–2017: ukuhlaziywa okuhlelekile kwe-Global Burden of Disease Study 2017. I-Lancet, uMqulu 393, Udaba 10184, 1958 - 1972.
I-USDA. (nd). I-Dietary Fiber. Ithathwe ku-https://www.nal.usda.gov/fnic/dietary-fiber
8. Ukufaka I-Dietary Fiber Eyengeziwe Ekudleni:
Ukukhetha Ukudla Okucebile Nge-Fiber:Ukufaka ukudla okunhlobonhlobo okucebile nge-fiber ekudleni kwethu kwansuku zonke kubalulekile ekugcineni impilo enhle. Ngenhlanhla, kunezindlela eziningi ongakhetha kuzo. Izithelo ezifana nama-apula, amapheya, namajikijolo azimnandi nje kuphela kodwa futhi zicebile nge-fiber. Imifino efana ne-broccoli, izaqathi, nesipinashi inikeza inani elikhulu le-fiber yokudla. Uma kukhulunywa ngokusanhlamvu, ukukhetha okusanhlamvu okuphelele njenge-quinoa, i-oats, nelayisi elinsundu kuyindlela enhle yokwandisa ukudla kwethu nge-fiber. Imifino efana ne-lentile, ubhontshisi, nama-chickpeas nayo igcwele i-fiber. Okokugcina, amantongomane afana nama-alimondi nama-walnut angaba inketho yokudla okulula okujabulisayo nokucebile nge-fiber.
Izibonelo zefayibha yokudla yemvelofaka ukudla okufana nemifino, okusanhlamvu okuphelele, izithelo, i-bran, okusanhlamvu okuqhekekile, kanye nofulawa. Le micu ibhekwa "njengephelele" ngoba ayisuswa ekudleni. Ukudla okuqukethe le micu kuye kwabonakala kunenzuzo, futhi abakhiqizi akudingeki babonise ukuthi inemiphumela emihle yempilo yabantu.
Ngaphezu kwefayibha yokudla yemvelo,I-FDA iyaqaphela ama-carbohydrate ahlukene noma okwenziwa angagayeki njengemicu yokudla:
I-Beta-glucan
I-fibre encibilikayo
Amagobolondo e-Lycoris
I-Cellulose
I-guar gum
I-Pectin
I-locust bean gum
I-Hydroxypropylmethylcellulose
Ngaphezu kwalokho, i-FDA ihlukanisa ama-carbohydrate alandelayo angagayeki njenge-fiber yokudla:
Imicu yodonga lweseli yesitshalo exubile (njenge-fiber yomoba kanye ne-apula fiber)
I-Arabinoxylan
I-Alginate
Ama-fructans e-Inulin kanye ne-inulin
I-amylose ephezulu (RS2)
Ama-Galacto-oligosaccharides
I-Polydextrose
Ayimelani ne-maltodextrin/dextrin
I-RS4 ehlanganiswe nge-phosphorylated
I-Glucomannan
I-Gum Arabic
Amathiphu Awusizo Okwandisa Ukudla Okune-Fiber:Ukwandisa ukudla kwethu i-fiber kungafezwa ngamasu asebenzayo angena kalula ohlelweni lwethu lwansuku zonke. Ukuhlela ukudla kuyindlela ephumelelayo ehilela ukufaka ngamabomu ukudla okucebile nge-fiber ekudleni kwethu. Ngokufaka izithelo, imifino, kanye nokusanhlamvu okuphelele ezinhlelweni zethu zokudla, singathuthukisa kalula ukudla kwethu kwe-fiber. Elinye isu eliwusizo ukuguqulwa kweresiphi, lapho singangeza khona izithako ezicebile nge-fiber ezitsheni zethu esizithandayo. Isibonelo, ukwengeza amalentili noma ubhontshisi esobho noma kumasaladi kungakhulisa kakhulu okuqukethwe kwe-fiber. Ukukhetha izinhlobo zemikhiqizo efana nesinkwa, i-pasta, kanye ne-cereal nakho kubalulekile njengoba lokhu kuqukethe i-fiber eningi uma kuqhathaniswa nokusanhlamvu okucolisisiwe. Ngaphezu kwalokho, ukukhetha ukudla okulula okunempilo njengemifino eluhlaza, ingxube yezindlela, noma izithelo eziphelele kungasiza kakhulu ekufezeni imigomo yethu yansuku zonke ye-fiber.
Izinselele Nezixazululo Ezingaba Khona:Nakuba ukwandisa ukudla kwethu okune-fiber ekudleni kuzuzisa kakhulu, kungaba nezinselele ezithile ezingase ziphazamise intuthuko yethu. Enye yalezi zinselele ukukhetha ukunambitheka kanye nombono ongalungile wokuthi ukudla okune-fiber eningi akumnandi noma akumnandi. Ukuze sinqobe lesi sithiyo, singahlola izindlela zokupheka ezahlukahlukene, izinongo, kanye namakhambi ukuze sithuthukise ukunambitheka kokudla okune-fiber eningi. Ngokuzama izindlela zokupheka ezahlukene nokuthola izindlela ezijabulisayo zokufaka i-fiber ekudleni kwethu, singenza inqubo ibe mnandi futhi ikhange kakhudlwana.
Enye inselele abanye abantu abangase babhekane nayo lapho bezama ukwandisa ukudla kwabo i-fiber ukungakhululeki kokugaya ukudla. Izimpawu ezifana nokuqunjelwa, igesi, noma ukuqunjelwa zingaba khona. Isihluthulelo sokubhekana nalezi zinkinga ukwandisa kancane kancane ukudla i-fiber nokuqinisekisa ukuthi amanzi anele ngokuphuza amanzi amaningi. Amanzi asiza enqubweni yokugaya ukudla futhi asiza ekuvimbeleni ukuqunjelwa. Ukuzibandakanya emisebenzini evamile yomzimba kungasiza nasekulondolozeni ukuhamba kwamathumbu njalo. Ngokuqala ngokukhushulwa okuncane kwe-fiber bese uyikhulisa kancane kancane ngokuhamba kwesikhathi, imizimba yethu ingazivumelanisa nokudla okuphezulu kwe-fiber, okunciphisa amathuba okuthi kungakhululeki ukugaya ukudla.
Izinkomba:
USlavin 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. PMID: 19027403.
UMnyango Wezolimo wase-US, Isevisi Yocwaningo Lwezolimo. (2020). I-National Nutrient Database for Standard Reference Legacy Release. Kuthathwe ku-https://fdc.nal.usda.gov/
Chai, S.-C., Hooshmand, S., Saadat, RL, Payton, ME, Brummel-Smith, K., Arjmandi, BH (2012). I-apula yansuku zonke uma iqhathaniswa neplamu eyomisiwe: umthelela ezicini zengozi yesifo senhliziyo kwabesifazane asebekhulile. 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 sethisisi sihlole ukubaluleka kwefayibha ekudleni ekugcineni indlela yokuphila enempilo, ukulawula isisindo, ukuvimbela izifo ezingamahlalakhona, kanye nokukhuthaza inhlalakahle iyonke.
Ukuqonda ukubaluleka kwe-fiber yokudla kungasiza ekwaziseni izinqubomgomo zezempilo zomphakathi kanye nezinhlelo ezihlose ukuthuthukisa ukudla okunomsoco kanye nokunciphisa umthwalo wezifo ezingamahlalakhona. Ucwaningo olwengeziwe luyadingeka ukuze kuhlolwe izindlela ezithile lapho i-fiber yokudla iveza khona izinzuzo zayo ezahlukene zezempilo. Ngaphezu kwalokho, ukuhlonza amasu okuthuthukisa ukudla okune-fiber ekudleni, ikakhulukazi kubantu abasebenzisa kancane ukudla, kufanele kube yinto okugxilwe kuyo ophenyweni lwesikhathi esizayo.
Ekuphetheni, ubufakazi obuvezwe kulesi sihloko sethisisi buqokomisa indima ebalulekile yefayibha yokudla ekukhuthazeni izici ezahlukene zempilo yabantu. Kusukela empilweni yokugaya ukudla kuya ekuvimbeleni izifo ezingamahlalakhona kanye nokuphathwa kwesisindo, izinzuzo zefayibha yokudla zinkulu kakhulu. Ngokufaka ukudla okucebile ngefayibha ekudleni kwethu kanye nokuhlangabezana nokudla okunconywayo kwansuku zonke kwefayibha, abantu bangafaka isandla kakhulu enhlalakahleni yabo iyonke futhi bathuthukise ikhwalithi yokuphila kwabo.
Isikhathi sokuthunyelwe: Novemba-23-2023
