Okuqukethwe
Imicu encibilikayo nengancibiliki: uyini umehluko?
Izinzuzo ze-fiber encibilikayo emzimbeni
Iyini indima yefiber encibilikayo emzimbeni?
Njengoba igama libonisa, i-soluble fiber iyancibilika emanzini. Zihlanganisa ama-pectin, izinsini nama-mucilages. Uma zihlangana noketshezi, ziba ne-viscous futhi zenze kube lula ukushelela kwezinsalela. Ngenxa yalokho, banciphisa ukumuncwa kwamafutha, i-cholesterol embi egazini kanye ne-triglycerides futhi basize ekuvimbeleni isifo senhliziyo nemithambo yegazi. Futhi banenzuzo yokunciphisa ukumuncwa kwama-carbohydrate, ngakho-ke nokunciphisa ukukhuphuka kukashukela egazini, okubalulekile ekuvimbeleni isifo sikashukela sohlobo 2. Zikhuthaza ukuhamba kokugaya okuncane kunemicu engancibiliki, Okuzenza zibe mnene emathunjini, zinciphise ukungaphatheki kahle kokugaya ukudla futhi zivimbele isifo sohudo ngenkathi zithuthukisa ukulingana kwezitshalo zamathumbu. Ekugcineni, njengoba benciphisa ukugaya, bandisa umuzwa wokusutha futhi ngenxa yalokho bakuvumela ukuba ulawule kangcono isisindo sakho. Njengoba lena kuyimicu encibilikayo emanzini, kubalulekile ukusebenzisa amanzi anele (okungenani izingilazi eziyisi-6) usuku lonke ukuze uzuze ezinzuzweni zawo.
Itholakala kuphi i-soluble fiber?
Kufanele wazi ukuthi ukudla okuningi okune-fibrous kuqukethe kokubili i-fiber encibilikayo kanye ne-fiber e-insoluble. Nakuba i-fiber encibilikayo ingatholakala ezithelweni (ezicebile nge-pectin njengama-apula, amapheya, amawolintshi, amagilebhisi, ama-strawberries) kanye nemifino (i-asparagus, ubhontshisi, amahlumela aseBrussels, izaqathe), isikhumba sawo sivame ukucebile ku-fiber engancibiliki. Ifayibha encibilikayo iyatholakala nakulegumes, oats (ikakhulukazi i-oat bran), ibhali, i-psyllium, iflakisi kanye nembewu ye-chia.
Okubhekwayo 1. I-Dietitians yase-Canada, Imithombo Yokudla Ye-Soluble Fiber, www.dietitians.ca, 2014 2. Imicu yokudla, www.diabete.qc.ca, 2014 3. H. Baribeau, Yidla kangcono ukuze ube phezulu, ama-Editions La Semaine, 2014 |