Ingabe nawe unomuzwa wendlala oqhubekayo? Noma ufuna indlela enhle yokunciphisa isisindo ? Mhlawumbe unezinkinga ngoshukela wegazi kanye ne-cholesterol . Namuhla sikhuluma ngento engasiza kulezi zinkinga eziningi futhi engangezwa kalula ekudleni kwethu. Leyo yi- fiber ekudleni esikudlayo, noma "" njengoba sisho ngesiSinhala.
Kalula nje, iyini i-fiber?
I-fibre uhlobo lwama-carbohydrate esiwadlayo. Kodwa ayifani namanye ama-carbohydrate. Ngokuvamile, izitashi noshukela esikudlayo kuyagaywa emzimbeni bese kuguqulwa kube ushukela olula. Kodwa i-fibre ayigaywa ngaleyo ndlela. Lokho kusho ukuthi idlula emathunjini ethu ingashintshiwe bese ikhishwa esitofini sethu.
"Pho, liyini iphuzu?" ungase uzibuze. Yilelo iphuzu. Ngisho noma i-fiber ingamuncwa yimizimba yethu, yenza umsebenzi omangalisayo wokusiza impilo yethu. I-fiber isebenza njengomshanelo oshanela futhi uhlanze amathumbu ethu.
Kunezinhlobo ezimbili eziyinhloko ze-fiber:
1. I-Fiber Encibilikayo: Lolu hlobo luncibilika emanzini bese lwakha into efana nejeli. Lunciphisa ukuhamba kokudla emathunjini ethu, lusenze sizizwe sigcwele. Luphinde lusize ekulawuleni amazinga e-cholesterol kanye noshukela egazini.
2. I-Fiber Engancibiliki: Lokhu akuncibiliki emanzini. Kwengeza ubukhulu endle yethu, okwenza kube lula ukudlula emathunjini. Yilokhu okusiza kakhulu ekuvimbeleni ukuqunjelwa .
Zombili lezi zinhlobo zibaluleke kakhulu emizimbeni yethu, ngakho-ke sidinga ukudla ukudla okusinika kokubili.
Kungani i-fiber ibaluleke kangaka emizimbeni yethu?
I-fibre iwukudla okumnandi okusiza ekugcineni impilo yezinhlelo eziningi zomzimba wethu. Hlola izinzuzo zayo.
Ukuze kuthuthukiswe impilo yesistimu yokugaya ukudla
Inzuzo enkulu yefayibha ukuthi isiza ukugcina uhlelo lwethu lokugaya ukudla luphilile. Njengoba sishilo ngaphambili, ifayibha ihlanza amathumbu ethu. Akukhona lokho kuphela, kodwa ifayibha iwukudla okungcono kakhulu kwamagciwane amahle asemathunjini ethu. Uma la magciwane amahle ephilile, amasosha ethu omzimba ayanda, futhi ukukhuluphala kuyancishiswa.Futhi ingozi yezinye izifo eziningi iyancipha. Futhi, ngokuvimbela ukuqunjelwa, kunciphisa ingozi yezimo ezifana nomdlavuza wamathumbu amakhulu kanye ne-diverticulitis.
Ngempilo yenhliziyo
I-fibre encibilikayo inganciphisa izinga le-cholesterol embi, noma i-LDL cholesterol, egazini lethu. Uma i-cholesterol yehliswa, ingozi yesifo senhliziyo nayo iyancipha.
Ukulawula ushukela egazini
Kungakhathaliseki ukuthi unesifo sikashukela noma usengozini yokuthola isifo sikashukela, i-fibre ingumngane wakho omkhulu. I-fibre, ikakhulukazi i-fibre encibilikayo, yehlisa ijubane lokumuncwa kukashukela ekudleni esikudlayo. Lokhu kusiza ukulawula ukwanda okungazelelwe kukashukela egazini ngemva kokudla. Lokhu kunganciphisa nengozi yokuthola isifo sikashukela sohlobo 2.
Ukulawula isisindo
I-fibre ibalulekile kulabo abazama ukwehlisa isisindo. Uma udla ukudla okucebile nge-fibre, uzizwa usuthi isikhathi eside. Lokhu kunciphisa isidingo sokudla njalo nokudla amakhalori angadingekile. Lokhu kuwusizo olukhulu ekunciphiseni isisindo.
Ingabe izingane zakho nazo ziyayidinga i-fiber?
Yebo impela! I-fibre ibaluleke kakhulu kubantu abadala kanye nezingane ngokufanayo. I-fibre igcina amathumbu abo amancane ehlanzekile futhi iyasiza ekuvimbeleni ukuqunjelwa. I-fibre iyabasiza futhi ukuthi bamunce izakhamzimba ezivela kokunye ukudla abakudlayo.
Kodwa inani le-fiber elidingwa yizingane liyahlukahluka kuye ngeminyaka yazo.
- Ingane eneminyaka ephakathi kuka-1-3 ubudala idinga cishe amagremu angu-19 e-fiber ngosuku.
- Ingane eneminyaka ephakathi kuka-4-8 idinga cishe amagremu angu-25 ngosuku.
Into ebaluleke kakhulu ukufaka i-fiber ekudleni kwengane yakho bese uyinika amanzi amaningi okuphuza , ngaphandle kwalokho ukuqunjelwa kunganda.
Yikuphi ukudla okune-fiber ephezulu?
Izindaba ezinhle ukuthi singathola kalula ukudla okune-fiber eningi. Nazi ezinye izibonelo.
| Uhlobo lokudla | Incazelo kanye nosayizi wefayibha |
|---|---|
| Ama-oat | I-Beta- glucan ku-oatsAma-oats aqukethe uhlobo olukhethekile lwe-fibre encibilikayo ebizwa ngokuthi i-. Lokhu kuhle kakhulu ekulawuleni i-cholesterol noshukela. Inkomishi ye-oats eluhlaza iqukethe cishe amagremu angu-8 e-fibre. |
| Ubhontshisi/Imifino | Imifino efana noshizi, uphizi, ubhontshisi oluhlaza, kanye ne-lentile igcwele i-fiber. Ingxenye yenkomishi yamashizi aphekiwe ingaba namagremu angu-4-10 e-fiber. |
| Ukwatapheya | Isithelo esicebile ngamafutha anempilo enhliziyweni kanye ne-fiber. Ingxenye yenkomishi ye-avocado iqukethe cishe amagremu ama-5 e-fiber. |
| Amapheya | Isithelo esimnandi esicebile ngamavithamini C no-K, kanye nefayibha. Igwava eliphakathi nendawo liqukethe cishe amagremu angu-5.5 efayibha. |
| Imbewu ye-Chia | Enye yezinto zokudla ezinefayibha ephezulu kakhulu. I-ounce eyodwa (cishe izipuni ezimbili) zembewu ye-chia iqukethe amagremu angu-9.75 efayibha. Zakha ijeli uma zixutshwe namanzi, okusiza ukwandisa ukusutha. |
| Imifino nezithelo | Imifino nezithelo eziningi zicebile nge-fiber, njenge-broccoli, izaqathi, i-beetroot, isipinashi, ubhanana, ama-apula, ama-blueberry, ama-raspberry. Imifino yethu yasendaweni efana ne-kohlrabi, i-dambala, ne-okra nayo iyimithombo emihle kakhulu ye-fiber. |
Kwenzekani uma uthatha i-fiber eningi kakhulu?
Nakuba i-fiber inhle, noma yini eningi kakhulu ayilungile. Ukudla i-fiber engaphezu kwamagremu angu-50-70 ngosuku kungabangela imiphumela emibi. Lokhu kungenxa yokuthi ukudla i-fiber ngokweqile kungenza kube nzima ngomzimba ukumunca izakhamzimba ezibalulekile njenge-zinc, i-iron, i-magnesium, ne-calcium.
Izinto ezingenzeka uma udla i-fiber eningi kakhulu yilezi:
- Igesi/Ukuvuvukala
- Ubuhlungu besisu
- Uhudo noma indle ekhululekile
- Ukuvaleka kwamathumbu - lokhu akuvamile kakhulu
- Amazinga kashukela egazini aphansi
Ngakho-ke, uma ufaka i-fiber ekudleni kwakho,Qala kancane, ungangezi okuningi ngesikhathi esisodwa. Futhi, uma wandisa ukudla kwakho i-fiber, ungakhohlwa ukuphuza okungenani izingilazi zamanzi ezingu-8-10 ngosuku .
Qiniseka ukuthi ukhuluma nodokotela wakho mayelana nenani elifanele le-fiber, ikakhulukazi uma unesifo esifana ne-Inflammatory Bowel Disease (IBD).
Umlayezo Wokuya Nawe Ekhaya
- I-fibre ibalulekile ekugayweni kwethu kokudla, empilweni yenhliziyo, ekulawuleni isisindo, kanye nasekulawuleni ushukela egazini.
- Kunezinhlobo ezimbili zefayibha, encibilikayo nengancibiliki, futhi zombili zibalulekile kithi.
- Faka ukudla okufana ne-oats, amantongomane, imifino, izithelo (ikakhulukazi ama-avokhado, ama-guava), kanye nembewu ye-chia ekudleni kwakho kwansuku zonke.
- Uma uqala ukudla ukudla okune-fiber eningi, qala kancane futhi ungakhohlwa ukuphuza amanzi amaningi.
- Uma unenkinga yezokwelapha, ikakhulukazi inkinga yokugaya ukudla, thintana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho.
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