Ingabe nawe uvame ukuba nesisu esomile? Noma ingabe uzizwa ungakhululekile esiswini, uzizwa usuthi? Isikhathi esiningi, lokhu kubangelwa okuthile ekudleni esikudlayo. Namuhla sizokhuluma ngento engaba yisisombululo sezinkinga zakho eziningi, futhi ewusizo kakhulu emzimbeni. Leyo yi-fiber, noma njengoba sisho ngesiSinhala, ingxenye "ye-fiber". Sonke sizwile ukuthi "kufanele sidle ukudla okune-fiber". Ngakho-ke namuhla, ake sibone ukuthi iyini le fiber, ingabe ikhona yini uhlobo lwayo, nokuthi ilungele kanjani imizimba yethu.
Kalula nje, iyini le fiber?
I-fibre uhlobo lwama-carbohydrate atholakala ekudleni kwezitshalo esikudlayo, kodwa imizimba yethu ayikwazi ukukugaya. Manje ungase ucabange, "Uma ingagayeki, pho kungani uyidla?" Empeleni, lokhu kungagayeki kuyinto ebaluleke kakhulu lapha.
Cabanga ngamathumbu ethu njengepayipi. I-fibre isebenza njengesiponji esihlanza ipayipi. Njengoba ihamba ohlelweni lwethu lokugaya ukudla, isiza ekususeni izinto ezingafuneki futhi izikhiphe. Yingakho kuthiwa i-fibre ilungele izinto ezifana nokuqunjelwa. Kodwa akuyona yodwa inzuzo ye-fibre.
Kunezinhlobo ezimbili eziyinhloko ze-fiber.
1. I-Fiber Encibilikayo
2. I -Fiber Enganyibiliki
Ake sibheke lezi zinhlobo ezimbili ngokwehlukana.
| Uhlobo lwefayibha | Indlela esebenza ngayo | Izinzuzo esizitholayo | Lokhu ukudla |
|---|---|---|---|
| I-Fiber Encibilikayo | Yakha ijeli uma ixutshwe namanzi, okunciphisa ukugaya ukudla. | Ilawula amazinga kashukela egazini (kuhle kushukela). Yehlisa i-cholesterol embi (i-LDL). Isiza ekunciphiseni isisindo. | Ama-oats, ubhontshisi, amalentili, uphizi, ama-apula, ama-blueberry, izaqathi, ibhali. |
| I-Fiber Enganyibiliki | Ayincibiliki emanzini. Yengeza ubukhulu endle, okwenza kube lula ukuyidlula emathunjini. | Kuvimbela ukuqunjelwa futhi kugcina uhlelo lokugaya ukudla luphilile. | Ilayisi elinsundu, isinkwa sikakolweni esiphelele, izikhumba nembewu yemifino nezithelo, kanye nemifino eluhlaza njenge-kale nesipinashi. |
Izinzuzo eziyinhloko ze-fibre encibilikayo
Isivikelo senhliziyo
Esimisweni sakho sokugaya ukudla, le fibre encibilikayo ibopha i-cholesterol embi (i-LDL cholesterol) bese iyikhipha emzimbeni wakho. Lokhu kusiza ukwehlisa amazinga akho e-cholesterol futhi kunciphise ingozi yesifo senhliziyo . Ikakhulukazi ama-oats angukudla okunempilo kwenhliziyo.
Ukuvikelwa kwesifo sikashukela
Njengoba i-fibre encibilikayo inciphisa ukugaya ukudla, inciphisa nesivinini lapho i-glucose (ushukela) ekudleni okudlayo ingena khona egazini lakho. Lokhu kuvimbela ukwanda okungazelelwe kukashukela egazini. Uma usuvele unesifo sikashukela, lolu hlobo lwe-fibre lungakusiza futhi ukulawula isimo sakho .
Kusiza ukwehlisa isisindo
Uma udla lolu hlobo lwe-fiber, uzizwa usuthi isikhathi eside ngaphandle kokudla amakhalori amaningi kakhulu. Lokhu kusho ukuthi uzodla kancane futhi kuzoba lula ukugcina isisindo esinempilo.
Izinzuzo ze-Fiber Enganyibiliki
Uhlelo lokugaya ukudla olunempilo
Lena inzuzo iningi lethu eliyaziyo. I-fibre enganyibiliki inezela inqwaba endle, okwenza kube lula ukuyidlula emathunjini. Lokhu kungasiza ekuvimbeleni ukuqunjelwa . Uma unezinkinga zokuqunjelwa, kwenze umkhuba ukufaka ilayisi eliphelele, imifino, kanye namaxolo ezithelo ekudleni kwakho. Lokhu kungasiza futhi ekulawuleni izimo ezifana nama-hemorrhoids.
Ukulawula isisindo
Njenge-fiber encibilikayo, i-fiber engancibiliki nayo ikusiza uzizwe usuthi, okukusiza ukuthi ungadli njalo futhi kukusize ulawule isisindo sakho.
Khumbula, noma nini lapho kungenzeka, yidla izithelo unesikhumba. Isikhumba siqukethe i-fiber eningi. Futhi, yidla isinkwa sikakolweni ophelele esikhundleni sesinkwa esimhlophe kanye nelayisi elinsundu eline-bran esikhundleni selayisi elimhlophe.
Iyini le fibre ye-prebiotic?
Lena enye into ebalulekile nge-fiber. Kalula nje, i-prebiotic fiber uhlobo lwe-fiber olusebenza njengokudla kwamagciwane amahle ahlala emathunjini ethu .
Njengoba i-fiber esiyidlayo ingagaywa, iya ngqo emathunjini ethu. Lapho, amabhaktheriya ethu anobungane "adla" le-fiber futhi enze inqubo ebizwa ngokuthi ukubilisa. Le nqubo ikhiqiza ama-fatty acid amafushane awusizo emizimbeni yethu. Lawa ondla amaseli asemathunjini ethu futhi asiza ekuqiniseni amasosha omzimba.
Okunye ukudla okucebile ngama-prebiotics yile:
- Ugaliki
- Ama-leek
- U-anyanisi
- I-asparagus
- Ubhanana (ikakhulukazi oluhlaza kancane)
Ake sifunde futhi ngezithako ze-fiber.
Kungcono ngaso sonke isikhathi ukuthola i-fiber yakho ekudleni okuphelele njengezithelo, imifino, kanye nokusanhlamvu, ngoba lokho kudla akuqukethe i-fiber kuphela, kodwa futhi nezinye izakhamzimba eziningi ezifana namavithamini namaminerali.
Kodwa-ke, uma unenkinga yokuthola i-fiber eyanele ekudleni kwakho, ungasebenzisa izithasiselo ze-fiber. Lezi ziza ngophawuda, ama-capsule, noma ama-gummies. Lezi zivame ukuqukatha:
- I-Psyllium (Isabgol)
- I-Inulin
- I-dextrin kakolweni
- I-Acacia gum
- Imbewu yeflakisi
Kubaluleke kakhulu: Uma ucabanga ukuqala isithasiselo sefayibha nganoma yisiphi isizathu, kubalulekile ukukhuluma nodokotela wakho ngaphambi kokwenza kanjalo. Ezinye izithasiselo zingabangela imiphumela emibi kwabanye abantu. Futhi, udokotela kufanele anqume uhlobo kanye nenani elikufanele.
Udinga i-fiber engakanani ngosuku?
Abantu abaningi abatholi inani le-fiber abalidingayo nsuku zonke ekudleni kwabo. Ngokwezincomo zezempilo, umuntu omdala kufanele athole okungenani amagremu angu-25-35 e-fiber ngosuku. Leli nani lingahluka kancane kuye ngobudala nobulili.
Kodwa ungaqali ukudla i-fiber eningi ngesikhathi esisodwa. Ukwenza kanjalo kungabangela ukuqunjelwa, ukuqaqamba kwesisu, kanye negesi. Kungcono ukufaka i-fiber kancane kancane ekudleni kwakho . Futhi, uma udla i-fiber eningi, qiniseka ukuthi uphuza okungenani izingilazi zamanzi ezingu-8-10 ngosuku . Ngaphandle kwalokho, ukuqunjelwa kwakho kungase kube kubi kakhulu.
Umlayezo Wokuya Nawe Ekhaya
- I-fibre yingxenye yezitshalo imizimba yethu engakwazi ukuyigaya, kodwa ibalulekile empilweni. Kunezinhlobo ezimbili eziyinhloko: encibilikayo nengancibiliki.
- I-fibre ibaluleke kakhulu ekuvimbeleni ukuqunjelwa, ukulawula isisindo, ukwehlisa i-cholesterol, kanye nokulawula isifo sikashukela.
- Into engcono kakhulu ongayenza ukuthola i-fiber ekudleni kwemvelo njengezithelo, imifino, ubhontshisi, okusanhlamvu okuphelele, namantongomane.
- Faka i-fiber ekudleni kwakho kancane kancane. Ungakhohlwa ukuphuza amanzi amaningi.
- Ngaphambi kokusebenzisa noma yisiphi isithasiselo se-fiber, qiniseka ukuthi uthintana nodokotela wakho.
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