Ese nawe ukunze kugira ikibazo cy'inda yumye? Cyangwa ukumva urya nabi mu nda, ukumva uhaze? Akenshi, ibi biterwa n'ikintu kiri mu biryo turya. Uyu munsi tugiye kuvuga ku kintu gishobora kuba igisubizo cy'ibibazo byinshi byawe, kandi kikaba ingirakamaro cyane ku mubiri. Icyo ni fibre, cyangwa nk'uko tubivuga mu rurimi rwa Sinhala, igice cya "fibre". Twese twumvise ko "dukwiye kurya ibiryo bifite fibre". None rero uyu munsi, reka turebe icyo iyi fibre ari cyo, ese hari ubwoko bwayo, n'uko ari nziza ku mubiri wacu.
Mu magambo make, iyi fibre ni iki?
Fibre ni ubwoko bwa karubohidrati iboneka mu bimera turya, ariko imibiri yacu ntishobora kuyisya. Noneho ushobora kuba urimo kwibaza uti: "Niba idasya, kuki wayirya?" Mu by'ukuri, kutasya ni cyo kintu cy'ingenzi hano.
Tekereza ku mara yacu nk'umuyoboro. Fibre ikora nk'ikiyiko gisukura umuyoboro. Uko inyura mu ruhu rw'igogora, ifasha gukuraho ibintu bidakenewe no kubisohora. Niyo mpamvu fibre bivugwa ko ari nziza ku bintu nko kutagira impatwe. Ariko si byo byonyine bifite fibre.
Hari ubwoko bubiri bw'ingenzi bwa fibre.
1. Fibre ishongesha
2. Fibre idashonga
Reka turebe ubwo bwoko bubiri ukwabwo.
| Ubwoko bwa fibre | Uko bikora | Ibyiza tubona | Ibi ni ibiryo |
|---|---|---|---|
| Fibre ishongesha | Ikora gel iyo ivanze n'amazi, ibi bigatinza igogora. | Igenzura urugero rw'isukari mu maraso (ni nziza ku ndwara ya diyabete). Igabanya cholesterol mbi (LDL). Ifasha mu kugabanya ibiro. | Amashu, ibishyimbo, lentile, amashaza, pome, blueberries, karoti, sayiri. |
| Fibre idashonga | Ntishonga mu mazi. Yongera ubunini ku mwanda, bigatuma woroha kuwunyura mu mara. | Birinda impatwe kandi bigafasha uturemangingo tw’igogora kugumana ubuzima bwiza. | Umuceri w'umukara, umugati w'ibinyampeke, impu n'imbuto z'imboga n'imbuto, n'imboga z'ibibabi nka kale na epinari. |
Ibyiza by'ingenzi bya fibre ishongesha
Uburinzi bw'umutima
Mu buryo bw'igogora ryawe, iyi fibre ishongesha ifata cholesterol mbi (LDL cholesterol) ikayisohora mu mubiri wawe. Ibi bifasha kugabanya urugero rwa cholesterol yawe no kugabanya ibyago byo kurwara indwara z'umutima . By'umwihariko, amashu ni ifunguro ryiza ku mutima.
Uburinzi bwa diyabete
Kubera ko fibre ishongesha igabanya umuvuduko w'igogora, inagabanya umuvuduko wa glucose (isukari) iva mu biryo urya yinjira mu maraso yawe. Ibi birinda kwiyongera gutunguranye kw'isukari mu maraso. Niba usanzwe urwaye diyabete, ubu bwoko bwa fibre bushobora no kugufasha kugenzura indwara yawe .
Bifasha kugabanya ibiro
Iyo uriye ubwoko bw'iyi fibre, wumva urya byinshi kandi umara igihe kirekire udakoresheje karori nyinshi. Ibi bivuze ko uzarya bike kandi bizakoroha gukomeza kugira ibiro byiza.
Ibyiza bya Fibre Idashobora gushonga
Sisitemu nziza y'igogora
Iyi ni yo nyungu abenshi muri twe tuzi. Fibre idashonga yongera ubunini mu mwanda, bigatuma byoroha kunyura mu mara. Ibi bishobora gufasha kwirinda impatwe . Niba ufite ibibazo byo kumpatwe, gira akamenyero ko gushyiramo umuceri wuzuye, imboga, n'ibishishwa by'imbuto mu mafunguro yawe. Ibi bishobora kandi gufasha mu kurwanya indwara nka hemorrhoids.
Kugenzura ibiro
Kimwe na fibre ishongesha, fibre ishongesha nayo igufasha kumva uhaze, ibi bikagufasha kurya gake kandi bikagufasha kugenzura ibiro byawe.
Wibuke ko igihe cyose bishoboka, urya imbuto zifite uruhu. Uruhu rurimo fibre nyinshi. Nanone, urya umugati w'ingano yose aho kurya umugati wera n'umuceri w'umukara hamwe n'ibinure aho kurya umuceri wera.
Iyi fibre ya prebiotic ni iki?
Iki ni ikindi kintu cy'ingenzi kuri fibre. Muri make, fibre ya prebiotic ni ubwoko bwa fibre ikoreshwa nk'ibiryo bya bagiteri nziza ziba mu mara yacu .
Kubera ko fibre turya idatunganywa, ijya mu mara yacu. Aho ngaho, bagiteri zacu nziza "zirya" iyi fibre zigakora igikorwa cyitwa fermentation. Iki gikorwa gitanga aside irike ngufi ifitiye umubiri wacu akamaro. Izi zigaburira uturemangingo two mu mara yacu kandi zigafasha mu gukomeza ubudahangarwa bw'umubiri.
Bimwe mu biribwa bikungahaye kuri prebiotics ni:
- Tungurusumu
- Ibihumyo
- Ibitunguru
- Asparagus
- Imineke (cyane cyane mbisi gato)
Reka kandi twige ku nyongeramusaruro za fibre.
Ni byiza buri gihe kubona fibre yawe mu biribwa byuzuye nk'imbuto, imboga, n'ibinyampeke, kuko ibyo biribwa bitarimo fibre gusa, ahubwo binakubiyemo n'izindi ntungamubiri nyinshi nka vitamine na myunyungugu.
Ariko, niba ufite ikibazo cyo kubona fibre ihagije mu mirire yawe, ushobora gukoresha inyunganiramirire ya fibre. Izi ziza mu ifu, capsules, cyangwa gummies. Izi zikunze kuba zirimo:
- Psyllium (Isabgol)
- Inulini
- Dextrin y'ingano
- Ishinya ry'akatsima
- Imbuto z'ibitoki
Icy'ingenzi cyane: Niba urimo gutekereza gutangira inyunganiramirire ya fibre kubera impamvu iyo ari yo yose, ni ngombwa kuvugana na muganga wawe mbere yo kubikora. Inyunganiramirire zimwe na zimwe zishobora gutera ingaruka mbi ku bantu bamwe na bamwe. Nanone, muganga agomba kugena ubwoko n'ingano ikubereye.
Ukeneye fibre zingana iki ku munsi?
Abantu benshi ntibabona ingano ya fibre bakeneye buri munsi mu mirire yabo. Dukurikije inama z'ubuzima, umuntu mukuru agomba kubona nibura garama 25-35 za fibre ku munsi. Iyi ngano ishobora gutandukana gato bitewe n'imyaka n'igitsina.
Ariko ntugatangire kurya fibre nyinshi icyarimwe. Kubikora bishobora gutera kubyimba, kuribwa mu gifu, no kubura umwuka. Ni byiza kongeramo fibre buhoro buhoro mu mirire yawe . Nanone, iyo uriye fibre nyinshi, menya neza ko unywa nibura ibirahuri 8-10 by'amazi ku munsi . Bitabaye ibyo, impatwe yawe ishobora kwiyongera.
Ubutumwa bwo kujyana mu rugo
- Fibre ni igice cy'ibimera umubiri wacu udashobora gusya, ariko ni ingenzi ku buzima. Hari ubwoko bubiri bw'ingenzi: gushonga no kudashonga.
- Fibre ni ingenzi cyane mu kwirinda impatwe, kugenzura ibiro, kugabanya cholesterol, no kugenzura diyabete.
- Ikintu cyiza cyo gukora ni ukubona fibre mu biribwa karemano nk'imbuto, imboga, ibinyamisogwe, ibinyampeke byuzuye, n'imbuto z'ubunyobwa.
- Shyira fibre mu mirire yawe buhoro buhoro. Kandi ntukibagirwe kunywa amazi menshi.
- Mbere yo gukoresha inyongeramusaruro iyo ari yo yose ya fibre, banza uganire na muganga wawe.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.