Iintlobo ezimbini zeFiber eziNcedo ezinkulu kwiMpilo yakho
I-Fiber ibalulekile kuwo wonke umntu, kodwa oko kuyinyani ukuba unomdla wesifo sikashukela. Kungenxa yokuba i-fiber inokukunceda ekulawuleni ubunzima kunye nokulawula ishukela egazini. Kukho iintlobo ezimbini eziphambili ze-fiber-soluble kunye ne-fibre-engasebenziyo kwaye benza imisebenzi eyahlukeneyo emzimbeni wakho.
Yintoni iFiber?
I-fiber dietary iyinxalenye yokutya okutyalwa ngokupheleleyo umzimba wakho ongeke uwaphule.
Kukunceda uzive ugcwele, kukunceda uhlale uhlala rhoqo kwaye kukunceda ugaye ukutya ngokuthe ngcembe, ukukhusela i-spikes kwishukela legazi.
Ukutya okupheleleyo kwe-Fiber kungaphucula isondlo sakho, ukunyamezela kwe-glucose, kunye neempembelelo zeoli, ukunciphisa umngcipheko wesifo sesifo sikashukela, isifo se-cardiovascular and fatiness .
Uya kufumanisa ukuba ukutya okulungiselelweyo kunokufakela i-fiber-ebizwa ngokuba yi-fiber esebenzayo. I-jury isaphononongo nokuba ingaba neenzuzo ezifanayo zempilo njengefayibrari kwimithombo yezityalo zemvelo.
I-Soluble versus Fiber Insoluble
I-fiber engenayo i-fiber yinto enobunzima kwaye ayichithanga emanzini. Ikhawuleza ukunyuka kokutya ngokusebenzisa inkqubo yokutya. Cinga ngefayibhile engenayo into efana nokutya okutshintshisayo ngokutya kwendlela yokugaya kunye nokuphosa amathambo akho njengoko ihamba. Olu hlobo lwee-fibre izenzo njenge-laxative, ukuthintela ukutyunjwa.
Unokufumana i-fiber engenayo i-nut, imbewu, imifuno kunye nembewu yonke.
Cinga ngendawo enomileyo okanye engcolileyo yamantongwane kunye nembewu, iiplepile kunye neentsikelelo "zokusanhlamvu okupheleleyo" ozibona kumgubo womgubo. Njengefayibhile esebenzayo, unokuyibona ibhalwe kwiibhile zokutya njenge-cellulose.
I-fiber ehlanjululwayo idibanisa emanzini kodwa ayiphuli ngokupheleleyo. Esikhundleni salo sinomtsalane amanzi kwaye sijika sibe yinto efana ne-gel ephosa ukugaya.
I-fiber ehlanjululwayo iphuma kwisityalo sityalo esigcina amanzi. Ingenza i-gel njenge-mucilage, i-gom, okanye i-pectin. Umzekelo walolu hlobo lwe-gel yi-gooey ngaphakathi kweepactus ipads okanye amanzi adibeneyo abilayo emva kokuba ubilise ubhontshisi.
I-fiber ehlanjululwayo iyanciphisa ukugaya kwakho ... ngendlela enhle. Ukwenza kube nzima ukuba umzimba wakho uphephe i-carbohydrates, uguqula kwi-glucose, kwaye ubambe i-glucose kwigazi lakho. Oku kunceda ukunqanda ukwanda okwenyuka kumanqanaba eshukela egazi, oko kusinceda umsebenzi we-insulin ube ngcono. Olu hlobo lwefayibha luza kunceda ukuvimba ukunyuswa kwamatye. I-fiber e-soluble inokunceda ukunciphisa i-cholesterol, ukukhuthaza ukulahleka kwesisindo nokunciphisa umngcipheko we-stroke, isifo sikashukela, izifo zesisu, isifo senhliziyo kunye nezinye i-cancer. Kukunceda ukuba uzive ugcwele kwaye unciphise izifiso.
Unokufumana i-fiber enobuncwane kwiimbotyi, iziqhamo ze-citrus, ii-apulo, izaqathe, ibhali, ii-oats, imbewu yefelk, kunye ne-psyllium husks. Kwiibhile zokutya, i-fiber engenayo idibene ingabhalwa njengegum okanye i-pectin.
Iingcebiso zeFiber
Iziko lezeMpilo licebisa ukuba abafazi bathathe ubuncinane ama-25 amagremu ngosuku kwaye amadoda athole ama-38 amagremu ngosuku. Abaninzi baseMelika bawela phantsi Umlinganiselo waseMelika ufumana ama-15.6 amagremu ngosuku.
Ngenxa yokuba iileyile zokutya azihlukanisi phakathi kwe-fiber etholweyo kunye ne-insoluble fiber, kunzima ukuxelela ukuba uninzi kangakanani unokufumana usuku ngalunye.
Into ehlakaniphile ukuba uyenze ufunde ukuba zeziphi iintlobo zefiber ezifumaneka kwindawo yokutya kwaye uzama ukufumana iintlobo ezahlukeneyo zokutya eziphathekayo kwi-fiber yakho yokutya kwansuku zonke.
Ukongeza iFiber kwiSidlo sakho
Zama ukufumana inani elinconywayo le-fiber, kodwa ungahambi ngaphaya kweebhodi. Uninzi lwefiber, okanye i-fiber eninzi xa umzimba wakho ungasetyenzisiwe kuyo, ingaba yinto embi kakhulu, kubangele igesi, ukuqhaqhaqhaqha, ihudo kunye neenkampu. Ukuba awuqhelekanga ukutya iifiber ezininzi, ukwandisa kancane, zonke iintsuku ezimbalwa. Zama ukudla amanani amancinci kulo lonke usuku kunokuba ufumane i-fiber eninzi ngexesha lokutya kunye nokusela amanzi amaninzi.
Umthombo:
Izikhokelo Zesidlo sabaseMerika ngo-2010 . Isebe lezeMpilo leSebe le-US . Kufumaneka: Epreli 25, 2012.