Sonke sizwa ukungakhululeki esiswini, noma ukuqunjelwa, ngezinye izikhathi, akunjalo? Lokhu kuvame kakhulu. Kodwa uma kuqhubeka amasonto amaningana, noma uma unezinye izimpawu ezikukhathazayo, kungcono kakhulu ukubona udokotela wakho ukuze akunike iseluleko. Ngezinye izikhathi, ukuqunjelwa okungapheli kungabangelwa nayizimo zezokwelapha ezimbi kakhulu. Kodwa ezimweni eziningi, lesi simo singalawulwa ngokushintsha imikhuba yethu yokudla kancane nokwengeza ukudla okune-fiber eningi.
Kalula nje, iyini le fiber?
I-fibre, noma njengoba sikubiza kanjalo , i-fiber yokudla , iyingxenye yezitshalo imizimba yethu engakwazi ukuyigaya ngokugcwele. Ukuze kube sobala, iwuhlobo lwe-carbohydrate olutholakala ekudleni kwezitshalo. Cishe konke ukudla kwezitshalo okudlayo kuqukethe i-fiber. Isibonelo, itholakala kakhulu ezithelweni, imifino, okusanhlamvu, amantongomane, imbewu, kanye nemifino (njengobhontshisi nobhontshisi). Ngaphezu kwalokho, ingxenye ethi ``(Chitin)`` etholakala emagobolondweni ezilwane ezifana nezinkalankala, ama-lobster, kanye nama-shrimp nayo iwuhlobo lwe-fiber.
Kunezinhlobo ezimbili zemicu - ziyini lezi?
Kunezinhlobo ezimbili eziyinhloko zefayibha: ifayibha encibilikayo kanye nefayibha engancibilikiyo.
1. I-Fiber Encibilikayo
Lolu hlobo lwefayibha luyancibilika emanzini bese lwakha into efana nejeli emathunjini ethu. Lokhu kusiza inqubo yethu yokugaya ukudla ukuthi ihambe kancane. Kuphinde kusize ukwehlisa amazinga e-cholesterol emzimbeni wethu. Ifayibha encibilikayo itholakala kakhulu ezithelweni ezifana ne-oats, ubhontshisi, amahlumela aseBrussels, kanye namapheya.
2. I-Fiber Enganyibiliki
Lolu hlobo lwefayibha aluqhekeki noma luncibilike njengoba ludlula ohlelweni lokugaya ukudla. Lokhu kusho ukuthi lukhishwa ngendlela efanayo naleyo olungene ngayo emzimbeni. Lolu hlobo lwefayibha lunezela ubukhulu endle. Lumunca amanzi futhi luthambise indle, okwenza kube lula ukudlula. Ifayibha enganyibiliki itholakala kuluhlaza (njengesipinashi), amantongomane, imbewu, kanye nezithelo ezomisiwe.
Okubaluleke kakhulu, sidinga zombili izinhlobo zefayibha ukuze sigcine uhlelo lwethu lokugaya ukudla luphilile kanye nokuhamba kwethu kwamathumbu njalo.
Kodwa khumbula, ukudla i-fiber yodwa akwanele. Udinga futhi ukuphuza amanzi amaningi usuku lonke. I-fiber imunca amanzi emathunjini. Ngakho-ke uma ungaphuzi amanzi anele, kungenzeka okuphambene nalokho. Indle yakho izokoma futhi ibe nzima, okungenza ukuqunjelwa kube kubi kakhulu. Ngakho zama ukuphuza okungenani izingilazi zamanzi ezingu-8-10 ngosuku ngenkathi udla ukudla okune-fiber eningi.
Yikuphi ukudla okune-fiber ephezulu okusiza ekuqunjelweni?
Kunokudla okuningi okucebile nge-fiber okungasiza ukugcina amathumbu akho esebenza kahle. Ithebula elingezansi lizokunikeza umbono omuhle.
| Isigaba sokudla | Izibonelo |
|---|---|
| Imifino | I-broccoli, iklabishi, ubhatata, imifino eluhlaza (isipinashi, i-kale, ilethisi) |
| Ukudla okulula | I-Granola, amantongomane, i-popcorn, imbewu ye-chia |
| Izinhlobo zezithelo | I-apula, i-blueberry, i-strawberry, i-blackberry |
| Ukudla okucebile ngamaprotheni | Ama-alimondi, amalentili, ama-chickpeas, uphizi, ubhontshisi |
Udinga i-fiber engakanani ngosuku?
Ucwaningo lubonisa ukuthi abantu abaningi ezweni lethu abadli inani le-fiber abalidingayo ngosuku. Ngokwesilinganiso,
- Owesifazane oneminyaka ephakathi kuka-31 no-50 udinga cishe amagremu angu-25 e-fiber ngosuku.
- Indoda eneminyaka ephakathi kuka-31-50 idinga cishe amagremu angu-31 e-fiber ngosuku.
- Kowesifazane oneminyaka engaphezu kwengu-51 ubudala , cishe amagremu angu-22 ngosuku anele, kanti kowesilisa, cishe amagremu angu-28 .
Uma ngokuzumayo uqala ukudla ukudla okune-fiber ephezulu, ungase uzizwe ungakhululekile njengobuhlungu besisu kanye nokuqunjelwa. Ngakho-ke kungcono ukwengeza i-fiber kancane kancane ekudleni kwakho. Futhi, njengoba kushiwo ngaphambili, ungakhohlwa ukuphuza amanzi amaningi.
Ingabe ama-prune ayisisombululo esiphelele?
Yebo, ama-prune ayisisombululo semvelo esidumile kakhulu sokuqunjelwa. Siwabiza nangokuthi ama-prune omisiwe. Ama-prune aqukethe isithako esibizwa ngokuthi `(Sorbitol)`. Le `(Sorbitol)` iyinto enomphumela wemvelo wokuthulula isisu. Lokho kusho ukuthi yenza kube lula ukukhipha indle. Ngaphezu kwalokho, ama-prune aqukethe kokubili izinhlobo ze-fiber ezincibilikayo nezingancibiliki okukhulunywe ngazo ekuqaleni. Cishe inkomishi yama-prune omisiwe iqukethe cishe amagremu amathathu e-fiber.
Uma ungathandi ukudla ama-prune, ungaphuza nejusi le-prune. Ucwaningo luye lwabonisa ukuthi ijusi le-prune liphinde linikeze impumuzo enhle ekuqunjelweni.
Kuthiwani uma ungakwazi ukuthola i-fiber ekudleni? (Izithasiselo ze-fiber)
Kungcono ngaso sonke isikhathi ukuthola i-fiber ekudleni. Lokhu kungenxa yokuthi ayinikezi umzimba i-fiber kuphela, kodwa futhi nezinye izakhamzimba eziningi, njengamavithamini namaminerali. Kodwa-ke, uma ungakwazi ukuthola i-fiber eyanele ekudleni okunjalo, kunezithasiselo ze-fiber ezitholakala emakhemisi.
- I-Isabgol (i-Psyllium husk): Lokhu kuyatholakala emakethe ngaphansi kwamagama anjengokuthi ``(Metamucil)``. Lokhu kungancibilikiswa emanzini bese kuphuzwa.
- I-Methylcellulose: Lokhu kwandisa isisindo sendle, okwenza kube lula ukuyidlula.
- I-calcium polycarbophil: Lokhu kusiza ukuthambisa indle futhi kuqinise indle uma kwenzeka isifo sohudo.
Kodwa kungcono futhi kuphephile ukukhuluma nodokotela wakho bese ucela iseluleko sakhe ngaphambi kokusebenzisa isithasiselo esinjengalesi.
Kuthiwani uma ukuqunjelwa kungapholi ngisho noma kune-fiber?
Abantu abaningi bangaqeda ukuqunjelwa ngokushintshela ekudleni okune-fiber ephezulu. Kodwa kwabanye abantu, lokho akwenzeki. Abantu abanezimo ezifana nokuqunjelwa okuhamba kancane noma ukungasebenzi kahle kwephansi le-pelvic bangase bangatholi impumuzo enkulu nge-fiber kuphela.
Ngakho-ke, uma kukhona ushintsho olusheshayo nolubalulekile emikhubeni yakho yamathumbu, noma uma unezinye izimpawu ezifana nobuhlungu besisu noma ukwehla kwesisindo, kungaba uphawu lwesimo sempilo esiyimfihlo. Esimweni esinjalo, kufanele nakanjani ubone udokotela.
Umlayezo Wokuya Nawe Ekhaya
- I-fibre iyinto etholakala ekudleni kwezitshalo umzimba wethu ongakwazi ukuyigaya, kodwa ibalulekile ekugayweni kokudla.
- Kokubili i-fibre encibilikayo nengancibiliki iyadingeka ukuze kuvinjelwe ukuqunjelwa.
- Uma udla ukudla okune-fiber eningi, kubalulekile ukuphuza amanzi amaningi usuku lonke, ngaphandle kwalokho ukuqunjelwa kungase kube kubi kakhulu.
- Uma ufaka i-fiber ekudleni kwakho, qala kancane, kunokuba udle kakhulu ngesikhathi esisodwa.
- Uma ukuqunjelwa kuqhubeka, kusanda kuqala, noma kuhambisana nezinye izimpawu, qiniseka ukuthi ubona udokotela wakho.
- Nakuba indlela engcono kakhulu yokuthola i-fiber iwukudla, ungasebenzisa futhi izithasiselo ze-fiber ngaphansi kweseluleko sikadokotela.
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