Yini i-fiber
I-fiber, noma i-fiber edliwayo, i-carbohydrate eyingxenye yezitshalo futhi ayigayeki ngama-enzyme wokugaya ukudla emzimbeni wethu. Izici ezizuzisayo ze-fiber zifaka: umuzwa wokusutha, ukuvikelwa ekushintshashintsheni kwamazinga kashukela, ukwehlisa amazinga e-cholesterol.
Ubuwazi ukuthi lapho ukhetha ukudla, udinga ukuthi ungazinakekeli wena wedwa, kepha futhi unakekele nezigidigidi zamabhaktheriya ahlala emathunjini ethu? Badla esikudlayo, futhi indlela abaziphatha ngayo iyehluka kakhulu kuye ngokuthi sidlani. Ucwaningo lwakamuva olushicilelwe ephephabhukwini i-BMJ luphinde lwaqinisekisa ukuthi i-fiber yisakhi esibaluleke kakhulu esiswini. Ososayensi bathole, ikakhulukazi, ukuthi yi-fiber eyandisa inani lamagciwane. Akkermansia Muciniphila, ezihlotshaniswa nokubekezelelana okuthuthukile kwe-glucose nokuncipha kwamagundane. Ngokuya ngocwaningo, izinga elengeziwe lokuqukethwe lingaba nomthelela omuhle empilweni yomuntu.
Lokhu kungenze ukuthi ngisebenzise umgudu wami olandelayo kwifayibha - obaluleke kakhulu futhi ongabonakali.
Kungani umzimba womuntu udinga i-fiber?
Nginqume ukutadisha ngokuningiliziwe ukuthi yiziphi izinzuzo ze-fiber emzimbeni womuntu. I-fiber noma i-fiber yokudla inganciphisa kakhulu ingozi yokushaywa yisifo sohlangothi, kufakazelwe ososayensi. Inkolelo yokuthi ukudla okune-fiber ephezulu kungavimbela izifo ezithile iqala emuva cishe ngawo-1970. Namuhla, imiphakathi eminingi yesayensi engathi sína iyakuqinisekisa ukuthi ukudla inani elikhulu lokudla okune-fiber kungasiza ekuvimbeleni ukukhuluphala ngokweqile, isifo sikashukela, kanye nezifo zenhliziyo nemithambo yegazi njenge-stroke.
I-Stroke iyimbangela yesibili yokufa emhlabeni jikelele futhi iyimbangela ehamba phambili yokukhubazeka emazweni amaningi athuthukile. Ngakho-ke, ukuvimbela unhlangothi kufanele kube yinto esemqoka kwezempilo yomhlaba.
Ucwaningo luyakhombisaukuthi ukwanda kwefayibha yokudla okungama-gramu ayi-7 ngosuku kuhlotshaniswa nokwehliswa okuphawulekayo kwe-7% engcupheni yokushaywa unhlangothi. I-fiber itholakala ekudleni okulula njengama-apula noma u-buckwheat. Izithelo ezimbili kuphela ezincane ezinesisindo esingamagremu angu-300 noma amagremu angu-70 we-buckwheat aqukethe amagremu angu-7 we-fiber.
Ukuvinjelwa unhlangothi kuqala. Othile angathola isifo sohlangothi eneminyaka engama-50, kepha izidingo eziholela kukho sezakhiwe ngaphezu kwamashumi eminyaka. Ucwaningo olulodwa olwalulandela abantu iminyaka engama-24, kusukela eminyakeni engu-13 kuya kwengama-36 ubudala, lwathola ukuthi ukuncipha kokudla kwe-fiber ngesikhathi sobusha kwakuhlotshaniswa nokuqina kwemithambo. Ososayensi bathole umehluko ohlobene nokudla okunomsoco ekuqineni kwemithambo ngisho nasezinganeni ezineminyaka yobudala eyi-13. Lokhu kusho ukuthi vele usemncane kubalulekile ukuthi kudle ifayibha yokudla ngangokunokwenzeka.
Imikhiqizo ephelele yokusanhlamvu, imifino, imifino nezithelo, amantongomane ayimithombo eyinhloko ifayibha.
Yazi ukuthi ngokungazelelwe ukufaka i-fiber eningi ekudleni kwakho kungaba nomthelela kumagesi emathunjini, ukuqunjelwa, kanye namajaqamba. Khulisa ukudla kwakho i-fiber kancane kancane emavikini ambalwa. Lokhu kuzovumela amabhaktheriya ohlelweni lokugaya ukudla ukuzivumelanisa nezinguquko. Futhi, phuza amanzi amaningi. I-Fiber isebenza kahle kakhulu lapho imunca uketshezi.
Kepha esinye sezici ezisemqoka ze-fiber yokudla kungumphumela wayo omuhle kwi-microflora yamathumbu. Angama-prebiotic emvelo, okungukuthi, izinto ezitholakala ngokwemvelo ekudleni kwezitshalo futhi, ngaphandle kokufakwa emgodini ophezulu wamathumbu, ziyabiliswa emathunjini amakhulu, okufaka isandla ekukhuleni kwe-microbiome yayo. Futhi impilo yamathumbu iyisihluthulelo sempilo yomzimba jikelele.
Kwanele ukusho ukuthi ama-80% amasosha ethu omzimba "atholakala" emathunjini, yingakho isimo sawo sibaluleke kakhulu ekuvikeleni umzimba okuqinile. Ikhono lokugaya ukudla kahle nokufaka izakhi eziningi lihlobene ngqo nomsebenzi we-microflora. Ngendlela, imfihlo yempilo nobuhle besikhumba sethu iphinde ilele ku-microbiome yamathumbu!
Futhi enye into: muva nje, ososayensi bathathe igxathu elibucayi ekuqinisekiseni ukuthi ngokuhlaziya ama-microorganisms ahlala emathunjini, kungenzeka ukhethe ukudla okufanele kakhulu komuntu, futhi ngokuzayo, mhlawumbe nokwelapha izifo ngokulungisa i-microbiome. Ngihlela ukwenza lokho kuhlaziywa esikhathini esizayo esiseduze futhi nakanjani ngizokutshela ngemibono yami!
Ukudla kuyimithombo ye-fiber
Yonke imifino ekhuthazwa omama bethu ukuba siyidle igcwele i-fiber. Futhi hhayi imifino kuphela! (Nalu uhlu lwemithombo yefayibha engalindelekile kakhulu engakusiza ukuthi uthole ubuncane bakho obunconyiwe bansuku zonke obungamagremu angu-25-30 wefayibha.) Imithombo engcono kakhulu yefayibha ibran, okusanhlamvu, nobhontshisi.
Yebo, njengebhonasi ekhuthazayo - ividiyo yokuthi unganciphisa kanjani isisindo ngokudla amakhilogremu angu-5 ngosuku =) Akudingeki ukuthi, lesi sidlo kufanele sibe yimifino ecebile nge-fiber!