Ngaba nawe udla ngokuba nesisu esomileyo? Okanye uziva ungonwabanga esiswini, uzive ugcwele? Ixesha elininzi, oku kubangelwa yinto ekutyeni esikutyayo. Namhlanje siza kuthetha ngento enokuba sisisombululo kwiingxaki zakho ezininzi, kwaye ikwaluncedo kakhulu emzimbeni. Loo nto yifayibha, okanye njengoko sisitsho ngesiSinhala, inxalenye "yefayibha". Sonke sivile ukuba "masitye ukutya okunefayibha". Ke namhlanje, makhe sibone ukuba yintoni le fayibha, ngaba kukho iintlobo zayo, kwaye iluncedo njani emzimbeni wethu.
Kalula nje, yintoni le fiber?
Ifayibha luhlobo lwe-carbohydrate olufumaneka kukutya kwezityalo esikutyayo, kodwa imizimba yethu ayikwazi ukuyigaya. Ngoku usenokuba ucinga, "Ukuba ayigaywa, kutheni ke uyitya?" Enyanisweni, oku kungagaywa yeyona nto ibalulekileyo apha.
Cinga ngamathumbu ethu njengombhobho. Ifayibha isebenza njengesiponji esicoca umbhobho. Njengoko ihamba kwinkqubo yethu yokugaya ukutya, inceda ekususeni izinto ezingafunekiyo kwaye izikhuphe. Yiyo loo nto kuthiwa ifayibha ilungile kwizinto ezifana nokuqhinwa. Kodwa ayilolo kuphela uncedo lwefayibha.
Kukho iintlobo ezimbini eziphambili zefayibha.
1. I-Fiber enyibilikayo
2. Ifayibha Enganyibilikiyo
Makhe sijonge ezi ntlobo zimbini ngokwahlukeneyo.
| Uhlobo lwefayibha | Ingaba isebenza kanjani | Iingenelo esizifumanayo | Oku kukutya |
|---|---|---|---|
| Ifayibha enyibilikayo | Yenza ijeli xa ixutywe namanzi, nto leyo ecothisa ukugaywa kokutya. | Ilawula amanqanaba eswekile egazini (ilungele isifo seswekile). Yehlisa i-cholesterol embi (LDL). Inceda ekunciphiseni ubunzima. | Ii-oats, iimbotyi, iilentils, ii-peas, ii-apile, iiblueberries, iminqathe, irhasi. |
| Ifayibha Enganyibilikiyo | Ayinyibiliki emanzini. Yongeza ubukho bendle, nto leyo eyenza kube lula ukuyidlula emathunjini. | Ithintela ukuqhina kwaye igcina inkqubo yokugaya ukutya isempilweni. | Irayisi emdaka, isonka esipheleleyo, amaxolo kunye nembewu yemifuno neziqhamo, kunye nemifuno eluhlaza efana nekale kunye nespinatshi. |
Iingenelo eziphambili zefayibha enyibilikayo
Ukhuseleko lwentliziyo
Kwinkqubo yakho yokugaya ukutya, le fiber enyibilikayo ibopha kwi-cholesterol embi (i-LDL cholesterol) ize iyikhuphe emzimbeni wakho. Oku kunceda ekunciphiseni amanqanaba akho e-cholesterol kwaye kunciphise umngcipheko wesifo sentliziyo . Ingakumbi ii-oats kukutya okunempilo kwentliziyo.
Ukukhuselwa kwisifo seswekile
Ekubeni ifayibha enyibilikayo inciphisa ukugaywa kokutya, ikwanciphisa nesantya apho i-glucose (iswekile) ekutyeni okutyayo ingena khona egazini lakho. Oku kuthintela ukunyuka ngequbuliso kweswekile egazini. Ukuba sele unesifo seswekile, olu hlobo lwefayibha lunokukunceda ukulawula imeko yakho .
Inceda ukunciphisa umzimba
Xa utya olu hlobo lwefayibha, uziva uhluthi ixesha elide ngaphandle kokutya iikhalori ezininzi. Oku kuthetha ukuba uza kutya kancinci kwaye kuya kuba lula ukugcina ubunzima obusempilweni.
Iingenelo zeFiber enganyibilikiyo
Inkqubo yokwetyisa esempilweni
Le yinzuzo esiyaziyo uninzi lwethu. Ifayibha enganyibilikiyo yongeza ubukho bendle, nto leyo eyenza kube lula ukuyidlula emathunjini. Oku kunokunceda ekuthinteleni ukuqunjelwa . Ukuba uneengxaki zokuqunjelwa, zenze umkhwa wokufaka irayisi epheleleyo, imifuno, kunye namaxolo eziqhamo ekutyeni kwakho. Oku kunokunceda ekulawuleni iimeko ezifana ne-hemorrhoids.
Ukulawula ubunzima
Njengefayibha enyibilikayo, ifayibha enganyibilikiyo ikwanceda uzive ugcwele, nto leyo ekunceda ukuba ungatyi rhoqo kwaye ikuncede ulawule ubunzima bakho.
Khumbula, nanini na xa kunokwenzeka, yitya iziqhamo ulusu luvuliwe. Ulusu lunefayibha eninzi. Kwakhona, yitya isonka sengqolowa epheleleyo endaweni yesonka esimhlophe kunye nerayisi emdaka enebran endaweni yerayisi emhlophe.
Yintoni le ifayibha ye-prebiotic?
Le yenye into ebalulekileyo malunga nefayibha. Ngamafutshane, ifayibha ye-prebiotic luhlobo lwefayibha olusebenza njengokutya kweebhaktheriya ezilungileyo ezihlala emathunjini ethu .
Ekubeni ifayibha esiyityayo ingagaywa, iya ngqo emathunjini ethu. Apho, iibhaktheriya zethu ezinobuhlobo "zitya" le fayibha kwaye zenze inkqubo ebizwa ngokuba yi-fermentation. Le nkqubo ivelisa ii-fatty acids ezimfutshane eziluncedo emizimbeni yethu. Ezi zondla iiseli ezisemathunjini ethu kwaye zincede ekuqiniseni inkqubo yomzimba yokuzikhusela.
Ezinye zokutya ezityebileyo kwi-prebiotics zezi:
- Igalikhi
- IiLeeks
- U-anyanisi
- I-asparagus
- Iibhanana (ingakumbi eziluhlaza kancinci)
Masifunde nangezongezo zefayibha.
Kungcono rhoqo ukufumana ifayibha yakho ekutyeni okupheleleyo okufana neziqhamo, imifuno, kunye neenkozo, kuba oko kutya akunafayibha kuphela, kodwa kukwakho nezinye izondlo ezininzi ezifana neevithamini kunye neeminerali.
Nangona kunjalo, ukuba unengxaki yokufumana ifayibha eyaneleyo ekutyeni kwakho, ungasebenzisa izongezo zefayibha. Ezi ziza ziyimigubo, iikhaphu, okanye iigummies. Ezi zihlala ziqulathe:
- I-Psyllium (Isabgol)
- I-Inulin
- I-dextrin yengqolowa
- I-Acacia gum
- Imbewu yeflakisi
Kubaluleke kakhulu: Ukuba ucinga ngokuqala isongezelelo sefayibha nangasiphi na isizathu, kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba wenze njalo. Ezinye izongezelelo zinokubangela iziphumo ebezingalindelekanga kwabanye abantu. Kwakhona, ugqirha kufuneka amisele uhlobo kunye nobungakanani obufanelekileyo kuwe.
Ingakanani ifayibha oyifunayo ngosuku?
Abantu abaninzi abafumani umlinganiselo wefayibha abawudingayo imihla ngemihla ekutyeni kwabo. Ngokweengcebiso zempilo, umntu omdala kufuneka afumane ubuncinci iigram ezingama-25-35 zefayibha ngosuku. Eli nani lisenokuhluka kancinci ngokuxhomekeke kubudala kunye nesini.
Kodwa ungaqali ukutya ifayibha eninzi ngaxeshanye. Ukwenza njalo kunokubangela ukudumba, iintlungu zesisu, kunye negesi. Kungcono ukongeza ifayibha kancinci kancinci ekutyeni kwakho . Kwakhona, xa utya ifayibha eninzi, qiniseka ukuba usela ubuncinci iiglasi zamanzi ezi-8-10 ngosuku . Ngaphandle koko, ukuqhina kwakho kungaba mandundu.
Umyalezo Wokuya Ekhaya
- Ifayibha yinxalenye yezityalo engenakugaywa yimizimba yethu, kodwa ibalulekile kwimpilo. Kukho iintlobo ezimbini eziphambili: enyibilikayo nenganyibilikiyo.
- Ifayibha ibaluleke kakhulu ekuthinteleni ukuqhina, ukulawula ubunzima, ukunciphisa i-cholesterol, kunye nokulawula isifo seswekile.
- Eyona nto ingcono onokuyenza kukufumana ifayibha ekutyeni kwendalo okufana neziqhamo, imifuno, iimbotyi, iinkozo ezipheleleyo, kunye namandongomane.
- Yongeza ifayibha ekutyeni kwakho kancinci kancinci. Ungalibali ukusela amanzi amaninzi.
- Ngaphambi kokuba usebenzise nayiphi na isongezelelo sefayibha, qiniseka ukuba uqhagamshelana nogqirha wakho.
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