Ngaba nawe usoloko uziva ulambile? Okanye ufuna indlela elungileyo yokunciphisa umzimba ? Mhlawumbi unengxaki yeswekile egazini kunye ne -cholesterol . Namhlanje sithetha ngento enokunceda kwezi ngxaki ezininzi kwaye enokongezwa lula ekutyeni kwethu. Leyo yifayibha ekutyeni esikutyayo, okanye "" njengoko sisitsho ngesiSinhala.
Ngamafutshane, yintoni ifayibha?
Ifayibha luhlobo lwe-carbohydrate esiyityayo. Kodwa ayifani nezinye ii-carbohydrate. Ngokwesiqhelo, iistatshi kunye neeswekile esizityayo ziyagaywa emzimbeni kwaye zijike zibe ziiswekile ezilula. Kodwa ifayibha ayigaywa ngaloo ndlela. Oko kuthetha ukuba idlula emathunjini ethu ingatshintshanga kwaye ikhutshwe kwi-tune yethu.
"Ngoko ke yintoni intsingiselo?" usenokuba uzibuza. Yiyo loo nto ibalulekileyo. Nangona ifayibha ingafunxwa yimizimba yethu, yenza umsebenzi omangalisayo wokunceda impilo yethu. Ifayibha isebenza njengomtshayelo otshayela kwaye ucoce amathumbu ethu.
Kukho iintlobo ezimbini eziphambili zefayibha:
1. I-Soluble Fiber: Olu hlobo luyanyibilika emanzini luze lwenze into efana nejeli. Lucothisa ukuhamba kokutya emathunjini ethu, nto leyo esenza sizive sihluthi. Lukwanceda ekulawuleni amanqanaba e-cholesterol kunye neswekile egazini.
2. I-Fiber Enganyibilikiyo: Le ayinyibiliki emanzini. Yongeza ubukho bendle yethu, nto leyo eyenza kube lula ukuyidlula emathunjini. Yiyo le nto inceda kakhulu ekuthinteleni ukuqhinwa .
Zombini ezi ntlobo zibaluleke kakhulu emizimbeni yethu, ngoko ke kufuneka sitye ukutya okusinika zombini ezi zinto.
Kutheni i-fiber ibaluleke kangaka emizimbeni yethu?
Ifayibha sisidlo esiphambili esinceda ekugcineni impilo yeenkqubo ezininzi zomzimba wethu. Jonga iingenelo zayo.
Ngenxa yempilo yenkqubo yokwetyisa
Eyona nzuzo inkulu yefayibha kukuba inceda ukugcina inkqubo yethu yokugaya ukutya isempilweni. Njengoko besitshilo ngaphambili, ifayibha ihlambulula amathumbu ethu. Ayipheleli apho, kodwa ifayibha kukutya okulungileyo kwiibhaktheriya ezilungileyo emathunjini ethu. Xa ezi bhaktheriya zilungileyo ziphilile, amasosha ethu omzimba ayanda, kwaye ukutyeba kuyancitshiswa.Kwaye umngcipheko wezinye izifo ezininzi uyancitshiswa. Kwakhona, ngokuthintela ukuqhina, kunciphisa umngcipheko wezifo ezifana nomhlaza wamathumbu amakhulu kunye ne-diverticulitis.
Impilo yentliziyo
I-fiber enyibilikayo inokunciphisa izinga le-cholesterol embi, okanye i-LDL cholesterol, egazini lethu. Xa i-cholesterol inciphile, umngcipheko wesifo sentliziyo nawo uyancitshiswa.
Ukulawula iswekile egazini
Nokuba unesifo seswekile okanye usemngciphekweni wokuba nesifo seswekile, ifayibha ngumhlobo wakho osenyongweni. Ifayibha, ingakumbi ifayibha enyibilikayo, inciphisa ukufunxwa kweswekile ekutyeni esikutyayo. Oku kunceda ukulawula ukunyuka ngequbuliso kweswekile egazini emva kokutya. Oku kunokunciphisa nomngcipheko wokuba nesifo seswekile sohlobo lwesibini.
Ukulawula ubunzima
Ifayibha ibalulekile kwabo bazama ukunciphisa umzimba. Xa usitya ukutya okutyebileyo kwifayibha, uziva uhluthi ixesha elide. Oku kunciphisa isidingo sokutya rhoqo kwaye utye iikhalori ezingafunekiyo. Oku luncedo olukhulu ekunciphiseni umzimba.
Ngaba abantwana bakho nabo bayayidinga ifayibha?
Ewe ngokwenene! Ifayibha ibaluleke kakhulu kubantu abadala nakubantwana ngokufanayo. Ifayibha igcina amathumbu abo amancinci ecocekile kwaye inceda ekuthinteleni ukuqunjelwa. Ifayibha ikwabanceda ekufunxeni izondlo kwezinye ukutya abakutyayo.
Kodwa ubungakanani befayibha efunekayo ebantwaneni buyahluka ngokuxhomekeke kwiminyaka yabo.
- Umntwana ophakathi kweminyaka eli-1 ukuya kwemi-3 ubudala udinga malunga neegram ezili-19 zefayibha ngosuku.
- Umntwana ophakathi kweminyaka emi-4 ukuya kweyesi-8 ubudala udinga malunga nama-25 grams ngosuku.
Eyona nto ibalulekileyo kukongeza ifayibha ekutyeni komntwana wakho kwaye umnike amanzi amaninzi okusela , kungenjalo ukuqhina kwesisu kunokwanda.
Ziziphi ukutya ezikumgangatho ophezulu kwi-fiber?
Iindaba ezimnandi zezokuba singafumana ukutya okunefayibha eninzi. Nazi ezinye zemizekelo.
| Uhlobo lokutya | Inkcazo kunye nobukhulu befayibha |
|---|---|
| Ii-oat | I-Beta- glucan kwi-oatsIi-oats ziqulathe uhlobo olukhethekileyo lwe-soluble fiber olubizwa ngokuba yi-. Oku kulungile ekulawuleni i-cholesterol kunye neswekile. Ikomityi ye-oats eluhlaza iqulethe malunga ne-8 grams ye-fiber. |
| Iimbotyi/Iimbotyi | Iimbotyi ezifana neetships, iimbotyi, iimbotyi eziluhlaza, kunye neelentile zigcwele ifayibha. Isiqingatha sekomityi sesitya setships eziphekiweyo sinokuqulatha phakathi kwe-4-10 grams yefayibha. |
| Iponyoponyo | Isiqhamo esityebileyo ngamafutha asempilweni entliziyweni kunye nefayibha. Isiqingatha sekomityi yeavokhado siqulethe malunga neegram ezi-5 zefayibha. |
| Iipere | Isiqhamo esimnandi esityebileyo kwiivithamini C kunye ne-K, kunye nefayibha. Igwava ephakathi iqulethe malunga ne-5.5 grams yefayibha. |
| Iimbwe zechai | Enye yezona zinto ziphezulu zokutya ezinefayibha. I-ounce enye (malunga neepunipoyi ezimbini) zembewu ye-chia ine-9.75 grams yefayibha. Zenza ijeli xa zixutywe namanzi, nto leyo enceda ukondla umzimba. |
| Imifuno neziqhamo | Imifuno neziqhamo ezininzi zityebile kwifayibha, njengebroccoli, iminqathe, i-beetroot, ispinatshi, iibhanana, ii-apile, iiblueberries, iiraspberries. Imifuno yethu yasekuhlaleni efana nekohlrabi, idambala, kunye ne-okra nayo ikwangumthombo olungileyo wefayibha. |
Kwenzeka ntoni ukuba uthatha ifayibha eninzi kakhulu?
Nangona ifayibha ilungile, into eninzi kakhulu ayilunganga. Ukutya ngaphezu kwe-50-70 grams yefayibha ngosuku kunokubangela ezinye iziphumo ebezingalindelekanga. Oku kungenxa yokuba ukutya ifayibha eninzi kunokwenza kube nzima emzimbeni ukufunxa izondlo ezibalulekileyo ezifana ne-zinc, i-iron, i-magnesium, kunye ne-calcium.
Izinto ezinokwenzeka xa utya ifayibha eninzi zezi:
- Igesi/Ukudumba
- Ukuqaqamba kwesisu
- Urhudo okanye indle ekhululekileyo
- Ukuvaleka kwamathumbu - oku kunqabile kakhulu
- Amanqanaba aphantsi eswekile egazini
Ngoko ke, xa ufaka ifayibha ekutyeni kwakho,Qala kancinci, ungafaki kakhulu ngaxeshanye. Kwakhona, xa unyusa ukutya kwakho okunefayibha, ungalibali ukusela ubuncinane iiglasi ezisi-8 ukuya kwezili-10 zamanzi ngosuku .
Qiniseka ukuba uthetha nogqirha wakho malunga nobungakanani obufanelekileyo befayibha kuwe, ingakumbi ukuba unesifo esifana nesifo samathumbu esivuthayo (IBD).
Umyalezo Wokuya Ekhaya
- Ifayibha ibalulekile ekugayweni kwethu, kwimpilo yentliziyo, ekulawuleni ubunzima, nasekulawuleni iswekile egazini.
- Kukho iintlobo ezimbini zefayibha, enyibilikayo nenganyibilikiyo, kwaye zombini zibalulekile kuthi.
- Yongeza ukutya okufana ne-oats, amantongomane, imifuno, iziqhamo (ingakumbi ii-avokhado, ii-guavas), kunye nembewu ye-chia ekutyeni kwakho kwemihla ngemihla.
- Xa uqala ukutya ukutya okunefayibha eninzi, qala kancinci kwaye ungalibali ukusela amanzi amaninzi.
- Ukuba unengxaki yempilo, ingakumbi ingxaki yokugaya ukutya, qhagamshelana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo.
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