Iifiber zibandakanya iinxalenye zezityalo umzimba wakho ongenakukugaya. Ingxenye ebalulekileyo yokutya okunempilo, kuquka nokutya kwesifo sikashukela, kodwa akukho buphando obungqina obuxhasa uxhaso lokutya lwe-fiber kunye nokulawulwa kwe-sugar sugar. I-Academy yeSondlo kunye neDietetics icetyisa umntu onesifo sikashukela kufuneka asebenzise igrama ezili-14 nganye kwii-calori ezili-1 ngosuku, ngoko udidi lwe-25 ukuya kuma-35 amagremu.
Oko kufana nokutya okungabikho kwesifo sikashukela. Uninzi lwabantu alufumani i-fiber ngokwaneleyo: ukutya okuphakathi kukuphela kwama-14 amagremu ngosuku.
Kungenzeka ukuba ukuthatha i-fiber enkulu kakhulu kunokuphuculisa amanqanaba eshukela egazi, kodwa kufuneka uthabathe malunga ne-44 ukuya kuma-50 amagremu e-fiber yonke imihla, enzima ukuyenza ngokutya rhoqo. Izibonelelo zeteksi ziyafumaneka, kodwa kufuneka uthethe kumboneleli wakho wezempilo ngaphambi kokuba uthathe i-fibre eninzi, ingakumbi ukuba kukho nawaphi na ushukela wegazi onciphisa amayeza okanye i-insulin. Ukuthatha ixabiso elikhulu le-fiber kungabangela ukuba inkqubo yokutya yokugaya ingaphumeleli ngenxa yokubangela ukubhubha, i-gas, nesisu esiswini.
Impembelelo yee-Cardiovascular Impact of Eating More Fiber
Nangona ukufaka i-fiber yakho kungenakuchukumisa amanqanaba e-ushukela wegazi, kunokukunceda ulawule amazinga e-cholesterol yakho. Oku kubalulekile ngenxa yokuba isifo sikashukela nesifo senhliziyo sidla ngokubambisana, kwaye i-cholesterol ephezulu yinto ebangela ingozi yesifo senhliziyo.
Ukusebenzisa i-25-30 gram yefayibrari imihla ngemihla mhlawumbi kunele ukunceda ukunciphisa i-cholesterol yonke kunye ne- LDL ye-cholesterol ngamaphuzu ambalwa eepesenti. Ifayibhile engcono yeli fiber, kwaye kufuneka uthabathe malunga nama-7 ukuya kuma-13 amagremu ale fomu imihla ngemihla.
Izityalo zinika i-fiber yokutya kwakho, ngoko ukutya izithelo ezininzi, imifuno, i-grains, i-nut, imbewu, kunye nemigqomo iya kwandisa i-fiber yakho intake.
I-fiber engenayo i-fiber ifumaneka ngokuyinhloko kwi-grains epheleleyo, ama-nut, i-wheat bran kunye nemifuno, kunye ne-fiber e-soluble (eyona nto yokunciphisa i-cholesterol) ifumaneka ngokuyinhloko kwi-oats, izithelo ze-citrus, ii-apula, ibhali, i-psyllium, imbewu yeflekisi kunye neembotyi.
> Imithombo:
> I-Academy yeZondlo kunye neDietetics Ubungqina boLwazi lweLayibrari. "Iziphakamiso zesishwankathelo sesifo sikashukela iMellitus (DM): iiFiber kunye nesifo sikashukela."
> I-American Diabetes Association. Izincomo Zondlo kunye Neengenelelo Zesifo Sikashukela: Isikhundla Senkcazo yoMbutho WeSwebwe waseMelika. " Ukunyamekela kukaSetyet 2007; I-Suppl 1: S48-65.
> Iziko lezeMpilo kwiiNational Academy. "Izidlo zeNtlobo zeMveliso zeMandla, iCarbohydrate, iFiber, i-Fat, i-Acids Acids, i-Cholesterol, iProtheni kunye ne-Amino Acids."