Nangona i-fiber ilungile, i-bran ingabangela iingxaki kwi-syndrome ekhubazayo
Kwiimeko eziqhelekileyo, uya kumgqirha wakho ekhalaza ngesisu esiswini kunye noshintsho kwimikhwa yakho. Ugqirha wakho unikezela ukuxilongwa kwesifo sengqondo se-bowel syndrome (IBS) kwaye uyancoma ukuba ukwandise ukungena kwefiber . Emva koko uye esitolo uze uthenge i-corn cereal. Nangona kunjalo, emva kweentsuku ezimbalwa, uyaqaphela ukuba iimpawu zakho zenzeke ngakumbi kwaye ugqiba "i-fiber imbi kwi-IBS." I-Fiber ayiyona imbi kakhulu kwi-IBS, kodwa i-bran ingaba.
Funda malunga nolwalamano phakathi kwe-bran kunye ne-IBS ukunceda ukuba ube ngumthengi we-IBS ongcono.
Yintoni iCandelo?
I-Bran yinqabileyo eqinile elineziqhamo zangaphandle zezityalo zokutya, kuquka ibhali, isiliya, i-millet, i-oats, ilayisi kunye nengqolowa. I-Bran inikeza umthamo omkhulu wefayibha yokutya kunye nokuba ngumthombo omuhle we-fatty acid acids, amaminerali, amavithamini kunye nezinye izondlo. Umzekelo obonakalayo wokohluko phakathi kwesqolowa kunye nomnxeba ngokubhekiselele kwenye apho ibhanti isuswe khona irayisi. Ilayisi leBrown linomgca we-bran, ngelixa irayisi ezimhlophe zikhutshiwe.
Nangona i-bran iyingxenye yeentlobo zeefama zokutya, iimveliso ezifana ne-bran cereal okanye i-muffins zivame ukulungiswa nge-bran bran.
I-Bran neBile lonke
Imveliso ebizwa ngokuthi "i-bran" okanye "i-all-bran" yenziwe yile nto, i-outer outer coating of grain wheat. Imveliso yonke yengqolowa yilezo ezenziwe ngomgubo oqulethwe kuzo zonke iinxalenye ezintathu zengqolowa ye-ngqolowa, oko kukuthi i-germ, i-endosperm kunye ne-bran.
Inxalenye enkulu yengqolowa epheleleyo yenziwe nge-endosperm, kunye ne-germ kunye ne-bran enika ipesenti ezincinci.
Umgubo omhlophe uthathwa njengokucocwa ukuba intsholongwane kunye nebhanki zisuswe. Oku kwenziwa ngokukodwa ukongeza kwi-shelf ubomi bomkhiqizo, njengoko i-bran kunye ne-gciwane ziqukethe amafutha anokungena kwi-rancid.
Isiphumo esibuhlungu solu lungiso kukuba ngokuthatha i-bran, umxholo wefiber womgubo uyancitshiswa. Ekubeni umgubo wengqolowa uqulethe i-bran ingxenye yengqolowa, igcina i-fiber kunye nezinye izondlo ezinikezwa yi-bran.
IBS kunye noBon
Kwiminyaka eminci edlulileyo, oogqirha bancoma i-bran kwizigulane zabo ze-IBS ngengqiqo yokuba ukwanda kwe-fiber yokutya kufuneka kukuncedise ukuphucula ukuhlala rhoqo. Nangona kunjalo, uphando oluphawulekayo olupapashwe ekuqaleni kwee-1990 lwaba ngowokuqala ukufumanisa ukuba i-bran yayilindele ukuba izigulane ze-IBS zenzeke ngakumbi, zikhupha iimpawu ze-IBS. Ekuhlaziyweni kwalo kuphando lwe-2014, i-American College ye-Gastroenterology iphetha ukuba imithombo yefayibhile engapheliyo, njengengqolowa yengqolowa, ayinyanzeliswa kwi-IBS ngenxa yengozi yokwanda kwegesi kunye nokuqhaqha.
Kutheni i-Bran ingaba yingozi
Akukho uphando oluthile okanye impendulo ecacileyo malunga nokuba ibhanki inokuba yintoni ingxaki kwizigulane ze-IBS. Enye ingcamango kukuba igobolondo ekhuni i-bran ikhathaza ngandlela-thile iimbilini ezisezintsheni zamathumbu. Enye into enokuthi inokubambisana nenyaniso yokuba ingqolowa iqukethe i-fructans, enye yeentlobo zee-carbohydrate ezivuthiweyo ezichongiweyo kwiqela le- FODMAP . Ukutya ukutya okuphezulu kwi-FODMAP kuye kwadibaniswa nokunyuka kwiimpawu ze-IBS.
IBS-Friendly Fiber Alternatives
Ngenhlanhla, zikhona ezinye iindlela zefiber eziya kumbindi. Iintyatyambo kunye nemifuno yimithombo ephezulu yefiber. Kukho ezinye ezininzi ezingezona ukolweni wengqolowa, ukhetho olupheleleyo lwezolimo.
Ngokubhekiselele kwii-fiber supplements, enye yezona zifundwa kakhulu yi- psyllium , eyaziwa nangokuthi i-husk isphagula. Nangona uphando luyahlukahluka kumgangatho kwaye kwiziphumo, kukho umgangatho wokuphucula uphawu lwe-IBS kunye nokusetyenziswa kwe-psyllium, njengoko kuboniswe yi-American College ye-Gatroenterology. Olunye ukhetho, ngakumbi ukuba uphawu lwakho oluphambili luyabanjwa , lukhuni lomhlaba.
Nangona ukutya okuphezulu kwi-fiber yokutya kulungile kwimpilo yokutya, ngokwemiqondiso ye-IBS, ukwanda kwe-fiber kubonakala kubonakala kunceda ngakumbi kwi-IBS-C kunezinye iindidi ze- IBS .
Kungakhathaliseki ukuba kukho uphawu olubalulekileyo, kukho ubungqina bokuthi i- fiber edibeneyo ibekezeleke kangcono kunokuba i-fiber engenayo. Ukuze ugweme ukugqithisa kweempawu, kulungele ukusebenzisa indlela encinci xa ukwandisa i- fiber yakho intake ukuvumela umzimba wakho ukuba ulungele utshintsho.
> Imithombo
> Bijkerk C, et.al. I-Soluble okanye i-Insuluble Fiber kwi-Irritable Bowel Syndrome kwi-Primary Care? I-Randomised Placebo eLawulayo i-Trial eBrown Medical Journal 2009 339: b3145.
> Cash B. et.al. Ubuninzi beSifo esiCeliac Phakathi kwezigulane ezingekho phantsi kwee-Irritable Bowel Syndrome zifana nezoLawulo. I-Gastroenterology 2011 141: 1187-1193.
> Cockerell KM, Watkins AS, Reeves LB, Goddard L, uLomer MC. Iimpembelelo zeLinseeds kwiimpawu ze-Irritable Bowel Syndrome: I-Trilot Randomized Controlled Trial. Umbhalo Wezondlo Zabantu kunye neDietetics 2012 Oct; 25 (5): 435-43.
> Cozma-Petruţ A, Loghin F, Miere D, Dumitraşcu DL. Ukutya kwi-Irritable Bowel Syndrome: Yintoni enokuyincoma, kungekhona into yokuba ungavumeli abagulane! I-World Journal yeGastroenterology . 2017; 23 (21): 3771. i-doi: 10.3748 / wjg.v23.i21.3771.
> Ford AC, Moayyedi P, uLacy BE, et al. Ikholeji yaseMelika yeGastroenterology Monograph ekulawuleni i-Irritable Bowel Syndrome kunye ne-Chronic Idiopathic Constipation. I-American Journal yeGastroenterology . 2014; 109 (S1). i-doi: 10.1038 / ajg.2014.187.