Yini i-fiber - ilusizo kanjani futhi yenza miphi imisebenzi?

I-Fiber ingenye yezithako ezibaluleke kakhulu kunoma yikuphi ukudla. Ukungabikho kwayo noma ukweqa ngokweqile kuholela emiphumeleni emibi kumgudu womuntu wokugaya. Ngakanani i-fiber okufanele uyidle ngokudla okunempilo? Imiphi imithombo yefayibha ongayikhetha? Yimiphi imikhiqizo equkethe okuningi kwayo, futhi imiphi engenayo? Ziyini izinzuzo ze-fiber futhi kukhona yini ukulimala, kanye nokuthi yini imisebenzi nezakhiwo zalesi sici sokudla komuntu - konke lokhu uzokufunda kulesi sihloko.

Fibre - kuyini ngamagama alula

I-fiber wuhlobo lwe-carbohydrate eyinkimbinkimbi, i-fiber yezitshalo eyakhiwe izingxenye zezitshalo. Amaqabunga eklabishi, amakhasi kabhontshisi nembewu, iziqu nezinhlamvu zezitshalo konke kuyizibonelo zefayibha.

Ngaphezu kwe-fiber, eyakhiwa ezimweni zemvelo, kukhona nesengezo sokudla segama elifanayo. Kuyindlela eyinkimbinkimbi ye-carbohydrate engeke yephulwe emgodini wamathumbu futhi isetshenziselwa izinjongo zokudla (umthombo - iWikipedia).

Imicu yezitshalo zokudla ayigayeki emgudwini wokugaya ukudla ngama-enzyme. I-microflora yamathumbu ezuzisayo inesibopho sokusebenza kwayo.

Uma i-fiber ingafakwanga ngumzimba wethu, pho yini ukusetshenziswa kwayo? Okokuqala, i-fiber isiza ukudla ukuthi kususwe ngokushesha ohlelweni lokugaya ukudla. Ukudla kugaywa isikhathi eside ngaphakathi komgudu wamathumbu, kulukhuni nakakhulu ukukukhipha kamuva ngaphandle kwemiphumela efana negesi noma ukuqunjelwa. I-Fiber isheshisa le nqubo futhi isiza umzimba ukuthi uzihlanze ngokwemvelo. Yingakho i-fiber iboniswa kulabo abanezinkinga zamathumbu.

Izinhlobo ze-fiber - i-cellulose, i-hemicellulose, i-lignin, i-pectin

I-Fiber ihlukaniswa ngokuya ngokuqukethwe kwayo ekudleni okwehlukene noma izingxenye zayo. Cabanga ngezinhlobo eziyinhloko ze-fiber.

I-cellulose

Kuyinto eyinhloko yezindonga zamaseli ezitshalo. I-cellulose iyi-fiber engenakuxazululeka. Ingatholakala kufulawa kakolweni ongakahlulwa, kumabran, emaqabunga eklabishi, embotsheni yophizi abancane, ezikhumbeni zikabhontshisi obuluhlaza, emaqabungeni e-broccoli noma kumahlumela eBrussels, ezikhunjeni zamakhukhamba, upelepele nama-apula. I-cellulose kusiza umsebenzi wekoloni, ukumunca wonke umswakama okweqile.

I-Hemicellulose

Lezi zinhlobo zitholakala ku-bran, okusanhlamvu, ku-beet pulp, kumahlumela aseBrussels, noma kuma-mustard sprouts. Thumela wonke ama-subspecies alolu hlobo lwe-fiber anekhono lokuncibilika.

I-Hemicellulose, njengohlobo lokuqala, imunca uketshezi, okwenza umsebenzi wamathumbu ube lula.

Lezi zinhlobo ezimbili zisiza imfucuza esetshenzisiwe ishiye amathumbu ngokushesha futhi ivimbele izimo nezifo ezinjengokuqunjelwa, i-colitis ngenxa yokuqaqamba kwemisipha ebushelelezi yamathumbu, kanye nemithambo ye-varicose, hemorrhoids, umdlavuza wamathumbu, kanye ne-diverticulosis.

Lignin

Uhlobo lwesithathu, olungancibiliki, lutholakala okusanhlamvu, isibonelo, ku-bran, noma ku-isitshalo seqanda, ama-strawberry, ama-radishes nophizi. Ngaphezu kwalokho, okuqukethwe kwe-lignin kuleyo mifino nezithelo esevele "kubekiwe" isikhathi esithile kuphakeme kakhulu kunakamuva. Impahla eyinhloko ye-lignin ibhekwa njenge-viscosity ekhethekile - iphazamisa ukumuncwa kwezinto eziyingozi, okusiza ukudla ukushiya amathumbu ngokushesha. Ngaphezu kwalokho, ngenxa yekhono lokubopha nge-bile acid, inani le-cholesterol egazini liyancipha.

I-Pectin nezinsini

Zombili lezi zinhlobo ziyancibilika futhi zitholakala kuma-oat okusanhlamvu, amazambane, ubhontshisi, uphizi, kanye nakumajikijolo - ama-strawberry nama-strawberry. Ama-pectin amaningi kuma-apula nezithelo ezisawolintshi.

Lolu hlobo lwe-fiber lilawula ukugaywa kokudla hhayi esiswini kuphela, kodwa nasethunjini oluncane.

Njenge-lignin, i-pectin nezinsini zihlangana ne-bile acid ukwehlisa i-cholesterol futhi kumunce ngenkuthalo amafutha. Ngaphezu kwalokho, izinto unciphise ukumuncwa kukashukela, eba insindiso kubantu abanesifo sikashukela (umthombo - i-NCBI).

Amaphilisi e-fiber

Ngaphezu kwe-fiber yemvelo, ososayensi benze ilabhoratri ifomula yento etholakala kalula - i-fiber eyenziwe yasebenza, ethathwa kumathebulethi esilinganisweni esidingekayo emzimbeni wakho.

Lolu hlobo lwesingeniso esihleliwe se-fiber ekudleni alunikeli ekwakhiweni kokudla okulungile kuphela, kepha futhi luyanda ukusebenza kokudla okuhlukahlukenengoba i-fiber eyenziwe yasebenza ilawula ukunikezwa kwamaprotheni ekudleni futhi inciphisa okuqukethwe kwe-carbohydrate. Ngakho-ke, okubonakalayo nokuhlala kulawulwa kwesisindo.

Kungani i-fiber ilusizo

Ucwaningo lwakamuva emkhakheni wezondlamzimba lukhombisile ukuthi izinzuzo ze-fiber yomzimba womuntu azigcini nje ekubunjweni kwamathumbu ngokusheshisa ukuqedwa kwemfucuza, kodwa futhi nasekuhlanzeni umzimba wobuthi nobuthi.

Kungakho imikhiqizo eminingi ephelele ivele emashalofini ezitolo. Abantu bashintshela ekudleni okunjalo ngamabomu, ngoba "ukudla okweqile" kusiza ukunciphisa umzimba futhi kuthuthukise izinqubo zokugaya ukudla.

Ngaphezu komsebenzi we-sorbent oyinhloko womzimba, i-fiber nayo inezinye izinto eziwusizo:

1. Isutha ngokushesha, okubalulekile lapho udla.
2. Ukulawula ukudla ngokweqile.
3. Ithuthukisa imisebenzi eyimfihlo yesisu.
4. Ibuyisa i-peristalsis yamathumbu amakhulu namancane.
5. Yehlisa ubungozi bokuthuthuka kwamathumba amabi we-colon.
6. Kucebisa umzimba ngamavithamini, amaminerali nezinye izinto ezincane eziwusizo.
7. Inikeza ukudla kwamagciwane asizayo emathunjini.
8. Yehlisa izinga izinga lokukhuphuka kweglucose egazini.
9. Yehlisa amazinga egazi egazini.

Futhi i-fiber kusiza ukujwayela umfutho wegazi futhi kuncishiswe amathuba okuba nesifo sohlangothi, i-myocardial infarction (umthombo - Umtapo Wezincwadi Kazwelonke Wezokwelapha wase-US).

Ubungozi obungase bube khona ku-fiber

Ukulimala okungavela ku-fiber kungancishiswa kube zero uma kudliwe ngokulinganisela hhayi esiswini esingenalutho. Kungcono ukudla ukudla okuqukethe i-fiber kanye nolunye uketshezi, isibonelo, uma udla iphalishi elenziwe ngama-oats, kufanele ube nesobho semifino njengesidlo sakho sokuqala nalesi sidlo.

Ukusetshenziswa okuningi kwe-fiber ekudleni kunomthelela ekuguqulweni kokuhamba kwamathumbu, okuholela ekuqunjelweni noma kuhudo, ukukhulisa ukuvutshelwa nokubola.

Ukusabela okunjalo kubangela:

• ukuqunjelwa;
• ubuhlungu be-spastic esiswini esingezansi;
• ukuvinjelwa kwamathumbu;
• i-hypoglycemia ezigulini ezinesifo sikashukela.

Akunconywa futhi ukuthi kudliwe inani elikhulu le-fiber yokudla uma kwenzeka izilonda zesisu nezesisu ngesikhathi sokuqina.

Ithebula - imithombo ye-fiber ekudleni

Ukunikezwa okukhulu kakhulu kwe-fiber kutholakala kumagobolondo angaphandle emikhiqizo: ikhasi, amaqabunga, iziqu, njll. Umkhiqizo wokuqukethwe we-fiber ophakeme kakhulu uthathwa njengokhula oluphelele - ngo-100 g kukhona cishe u-44.0%.

Etafuleni uzothola ukuthi yikuphi okunye ukudla okuqukethe i-fiber nokuthi ungakanani:

Qaphela! Ukudla okunomsoco kakhulu mayelana nefayibha nezinye izakhamzimba yimifino nezithelo. Emikhiqizweni yezilwane, imvamisa akukho fibre nhlobo, noma okuqukethwe akukuncane.

Izici zezicubu ze-adipose

Kukhona into efana nezicubu ze-adipose - lolu ungqimba lwesikhumba, esigcwele imicu ye-collagen futhi itholakala ngokushesha ngaphansi kwesikhumba uqobo (i-dermis). Le mesh iqukethe "ama-lobes amafutha" akhethekile akha isilwane sethu noma amafutha angaphansi.

@ Eugene adobe.stock.com (ukuqongelela izicubu ze-adipose)

Yini izicubu ezinamafutha? Kuyisicubu sokuxhuma esihlinzeka ngokuqinisa nokuqinisa ukushisa komzimba. Kwezinye izimo (ngezigaba ezihlukene zokukhuluphala) isisindo sezicubu ze-adipose singavela ku-10 kg, kanye nokwenziwa kwendawo kwabesilisa nabesifazane kuhlukile.

Abesifazane baqoqa izicubu ezinamafutha ikakhulukazi emathangeni nasezinqeni, kuyilapho amadoda - esifubeni nasesiswini.

Ngokwezibalo, ukushuba okukhulu kwalezi zicubu ezixhuma (kufika ku-5 cm noma ngaphezulu) kufinyelela emathangeni, futhi ubukhulu obuncane kakhulu butholakala ezinkopheni nakwezitho zangasese.

Izici zezicubu ze-adipose zifaka phakathi izici ezilandelayo:

1. Umfutho. Amafutha angumthombo obalulekile wokulondolozwa kwamandla emzimbeni. Amafutha agcinwa ngezikhathi zokusebenzisa kakhulu amandla noma ngesikhathi sokuzila.
2. Ukufakwa kwe-Thermal. Ngamafutha, ukushisa kushiya kancane, okuwusizo ezindaweni ezibandayo. Ukujiya kongqimba lwamafutha, kulapho umuntu eba yiqhwa emazingeni okushisa aphansi. Kodwa-ke, emalini eyeqile, ukonakala kwamafutha kumuntu, kwehlisa ukuzethemba, futhi ngaphezu kwalokho, kunezela izinkinga "enhliziyweni". Isisindo eseqile siyimfuneko yesifo senhliziyo, isifo se-hypertensive, isifo sikashukela kanye ne-osteoarthritis ekhubaza amathambo.
3. Ukuvikelwa. Amafutha avikela zonke izitho zangaphakathi ekushiseni futhi kuthuthukisa ukuqina kwesikhumba. Ukuhamba ngezindlela ezihlukile, i-dermis ibonakala ngathi "islayida" phezu kwamafutha angaphansi futhi inomonakalo omncane kaningana.
4. Ukuqongelela. Amafutha ayindawo yokugcina yomzimba yezikhathi "ezilambile". Ngaphezu kwe-fiber uqobo, umzimba uqoqa ezinye izinto eziwusizo emafutheni angaphansi. Isibonelo, ama-hormone estrogens, abalulekile ekusebenzeni komzimba kocansi, kanye namavithamini A, D no-E.
5. Ukukhiqizwa kwehormone. Ngaphezu kokuqongelelwa kwemvelo, izicubu ze-adipose ziyakwazi ukukhiqiza ngokuzimela ama-hormone abalulekile. Isibonelo, i-leptin, ebhekele emzimbeni wethu ukuzwa ukugcwala, njll.

Ukudla kwe-fiber yansuku zonke

Izinga le-fiber lomzimba wethu ngosuku liyinkomba enempikiswano enkulu. Kunconywa odokotela abasemkhakheni wokudla okunomsoco ukuthi basebenzise le mali ngenani lama-5 kuye kwangama-25. Izazi zokudla zaseRussia zithi okhokho bethu, amaSlavs endulo, bathola okuningi - kusuka ku-25 kuye ku-60 g we-fiber, futhi umzimba wabo uhlale usebenza njengewashi.

Incazelo yegolide ku-35 iba yisixazululo sokuyekethisa.Yileli nani le-fiber okufanele lingene emzimbeni womuntu wanamuhla nsuku zonke ngokudla okuhlukahlukene.

Ngakho-ke, kungenzeka futhi kudingekile ukufaka i-fiber ekudleni kwakho hhayi nje kuphela ukuze uhlanze ubuthi emathunjini obuthi, uthuthukise i-peristalsis yamathumbu amancane namakhulu, futhi wehlise ne-cholesterol, kepha futhi usize umzimba wakho wehlise isisindo esimeni sawo futhi uhlanganise unomphela umphumela wokukhanya nokuvumelana umzimba wakho.

Bukela ividiyo: Leau du jus de raisin sec peut tout restaurer en vous:Découvrez comment? Ses Bienfaits (Novemba 2024).