Chiyambi:
Zakudya zopatsa thanzi zakula kwambiri m'zaka zaposachedwa chifukwa cha mapindu ake ambiri azaumoyo. Pamene moyo wamakono umakokera ku zakudya zofulumira komanso zakudya zokonzedwa bwino, zakudya zopanda zakudya zokwanira zakhala zikufala. Nkhaniyi ikuwunika kufunikira kwa fiber muzakudya ndipo ikufuna kuthana ndi funso la chifukwa chomwe timafunikira fiber muzakudya zathu.
Cholinga cha phunziroli ndikupereka kuwunika mozama za ntchito ya ulusi wazakudya posunga moyo wathanzi komanso kupewa matenda osatha. Pofufuza kafukufuku ndi umboni womwe ulipo, nkhaniyi ikufuna kudziwitsa anthu za kufunika kwa zakudya zopatsa thanzi m'zakudya za anthu.
2. Tanthauzo ndi Mitundu Ya Zakudya Zam'mimba:
Tanthauzo la Dietary Fiber:
Ulusi wazakudya umatanthawuza zigawo zomwe sizingagayike zazakudya zomwe zimadutsa m'chigayo cham'mimba zomwe zili bwino. Imakhala ndi ulusi wosungunuka komanso wosasungunuka ndipo imapereka maubwino osiyanasiyana azaumoyo chifukwa cha mawonekedwe ake apadera.
Mitundu ya Dietary Fiber:
Mitundu iwiri ikuluikulu yazakudya ndi ulusi wosungunuka komanso ulusi wosasungunuka. Ulusi wosungunuka umasungunuka m'madzi, kupanga chinthu chonga gel m'mimba, pomwe ulusi wosasungunuka susungunuka ndipo umawonjezera kuchuluka kwa chopondapo.
Magwero a Dietary Fiber:
M'zakudya zimakhala zambiri mu zipatso, ndiwo zamasamba, tirigu, nyemba, ndi mtedza. Zakudya zosiyanasiyana zimakhala ndi mitundu yosiyanasiyana ya fiber, zomwe zimapangitsa kuti zakudya zosiyanasiyana zikhale zofunikira kuti munthu azidya mokwanira.
3. Ntchito ya Dietary Fiber mu Digestive Health:
Kulimbikitsa Kuyenda M'matumbo Nthawi Zonse:Kupeza ulusi wokwanira wazakudya ndikofunikira kuti dongosolo lanu la m'mimba liziyenda bwino. Kodi zimachita bwanji zimenezo? Chabwino, CHIKWANGWANI chimawonjezera chiwongolero chowonjezera ku chopondapo chanu, kupangitsa kuti chikhale chokulirapo komanso chosavuta kudutsa m'matumbo. M'mawu ena, imapatsa chimbudzi chanu kuti chizitha kutuluka popanda vuto lililonse.
Kupewa ndi Kuchepetsa Kudzimbidwa:Palibe amene amakonda kumva kuti zonse zathandizidwa, ndipo ndipamene ulusi wazakudya umathandizira. Kafukufuku akuwonetsa kuti kusapeza fiber yokwanira m'zakudya zanu kungakupangitseni kukhala ndi vuto la kudzimbidwa. Koma musaope! Powonjezera kudya kwanu kwa fiber, mutha kuthandizira kuchepetsa zizindikiro zosasangalatsa za kudzimbidwa ndikuyambitsanso zinthu. Chifukwa chake, kumbukirani kudzaza zakudya zokhala ndi fiber kuti zinthu ziziyenda mwachilengedwe.
Kusunga Umoyo Wathanzi wa Gut Microbiota:Nachi chochititsa chidwi: Zakudya zopatsa thanzi zimakhala ngati ngwazi yamatumbo anu a microbiota. Mukuwona, imagwira ntchito ngati prebiotic, kutanthauza kuti imapereka chakudya kwa mabakiteriya ochezeka omwe amakhala m'matumbo anu. Ndipo chifukwa chiyani muyenera kusamala za mabakiteriyawa? Chifukwa amatenga gawo lalikulu pa thanzi lanu lonse. Zimathandizira kuphwanya chakudya, kupanga michere yofunika, kulimbitsa chitetezo chathupi, komanso kusintha malingaliro anu. Chifukwa chake, mukamagwiritsa ntchito ulusi wokwanira, mukupatsa mabakiteriya opindulitsawa mafuta omwe amafunikira kuti matumbo anu akhale owoneka bwino.
Kuchepetsa Chiwopsezo cha Matenda a Diverticular:Matenda a Diverticular, omwe amaphatikizapo kupanga zikwama mu khoma la m'matumbo, sizosangalatsa konse. Koma mukuganiza chiyani? Zakudya zokhala ndi ulusi wambiri zimatha kupulumutsanso. Kafukufuku wasonyeza kuti anthu omwe amadya fiber yambiri amakhala ndi chiopsezo chochepa chokhala ndi vutoli. Chifukwa chake, musaiwale kuphatikiza zakudya zokhala ndi fiber m'zakudya zanu kuti zikwama zanu zisungike ndikupangitsa kuti m'matumbo anu azikhala osangalala komanso athanzi.
Zolozera:
(1) Mozaffarian D, Hao T, Rimm EB, et al. Kusintha kwa Kadyedwe ndi Moyo ndi Kulemera Kwa Nthawi Yaitali Kwa Amayi ndi Amuna. N Engl J Med. 2011;364(25):2392-2404. doi:10.1056/NEJMoa1014296
(2) McRorie JW Jr. Njira yozikidwa pa umboni wa fiber supplements ndi ubwino wathanzi wathanzi, gawo 1: zomwe muyenera kuyang'ana ndi momwe mungapangire chithandizo chamankhwala chogwira mtima. Nutr Today. 2015;50(2):82-89. doi:10.1097/NT.0000000000000080
(3) Mäkivuokko H, Tiihonen K, Kettunen H, Saarinen M, Pajari AM, Mykkänen H. Zotsatira za β-glucan pa index ya glycemic ndi insulini. Eur J Clin Nutr. 2007;61(6):779-785. doi:10.1038/sj.ejcn.1602575
4. Dietary Fiber and Weight Management:
Kulimbikitsa Kukhuta ndi Kuchepetsa Njala:Kuphatikizira zakudya zamafuta ambiri muzakudya zanu kungakuthandizeni kuti mukhale okhutira komanso kuchepetsa mwayi wodya kwambiri. Zimagwira ntchito bwanji? Chabwino, mukamadya zakudya zokhala ndi fiber zambiri, zimayamwa madzi ndikumakula m'mimba mwanu, zomwe zimapangitsa kuti muzimva kukhuta. Zotsatira zake, simungakumane ndi zowawa zanjala zomwe nthawi zambiri zimakupangitsani kuti musamadye kapena kumwa mopitirira muyeso. Chifukwa chake, ngati mukuyang'ana kuti muchepetse kulemera kwanu, kuphatikiza zakudya zamafuta ambiri muzakudya zanu zitha kukhala njira yosavuta koma yothandiza.
Mayamwidwe a Kalori Moyenera ndi Kuwongolera Kulemera kwake:Kodi mumadziwa kuti fiber yazakudya imakhala ndi gawo pakuwongolera kuyamwa kwama calorie? Ndichoncho! Mukadya fiber, imachepetsa chimbudzi ndi mayamwidwe a macronutrients, kuphatikiza chakudya ndi mafuta. Dongosololi limalola thupi lanu kuti ligwiritse ntchito bwino michere iyi ndikuletsa kuchuluka kwa shuga m'magazi. Mwa kuwongolera kuchuluka kwa zopatsa mphamvuzi, ulusi wazakudya ungathandize kuchepetsa thupi komanso kupewa kunenepa kwambiri. Chifukwa chake, ganizirani za fiber ngati bwenzi lothandizira paulendo wanu wopita ku kulemera koyenera.
Zakudya za Fiber ndi Thupi Mapangidwe:Mukufuna kukhala ndi thupi locheperako? Kafukufuku wasonyeza kuti zakudya zokhala ndi fiber zambiri zimagwirizanitsidwa ndi kulemera kwa thupi, chiwerengero cha thupi (BMI), ndi kuchuluka kwa mafuta a thupi. Kunena mwachidule, anthu omwe amadya fiber zambiri amakhala ndi matupi athanzi. Chifukwa chimodzi cha izi chingakhale chakuti zakudya zokhala ndi fiber zambiri nthawi zambiri zimakhala zochepa kwambiri za calorie, kutanthauza kuti mukhoza kudya chakudya chochuluka chofanana ndi ma calories. Izi zingapangitse kuti mukhale wokhutira popanda kudya kwambiri kalori. Chifukwa chake, ngati mukufuna kukhala ndi thupi lathanzi, kupanga fiber kukhala gawo lazakudya zanu kungakhale njira yabwino.
Zolozera:
Slavin JL. Zakudya za Fiber ndi Kulemera kwa Thupi. Zakudya zopatsa thanzi. 2005;21(3):411-418. doi:10.1016/j.nut.2004.08.018
Ludwig DS, Pereira MA, Kroenke CH, et al. Zakudya Zakudya Zakudya Zam'madzi, Kulemera Kwambiri, ndi Zowopsa za Matenda a Mtima mwa Achinyamata Achikulire. JAMA. 1999;282(16):1539-1546. doi:10.1001/jama.282.16.1539
Pereira MA, O'Reilly EJ, Augustsson K, et al. Dietary Fiber ndi Kuopsa kwa Matenda a Coronary Heart: Pulojekiti Yophatikizana ya Maphunziro a Cohort. Arch Intern Med. 2004;164(4):370-376. doi:10.1001/archinte.164.4.370
5. Kupewa Matenda Osatha:
Thanzi Lamtima:Zikafika pakuteteza thanzi lathu lamtima, zakudya zopatsa thanzi zimatuluka ngati ngwazi yosadziwika. Zakudya zokhala ndi fiber, monga mbewu zonse, zipatso, ndi ndiwo zamasamba, zasonyezedwa kuti zimachepetsa kwambiri chiopsezo cha matenda a mtima, kuphatikizapo matenda a mtima ndi sitiroko. Kafukufuku wawonetsa kuti anthu omwe amadya zakudya zambiri zamafuta amakhala ndi cholesterol yoyipa (LDL) ndi triglycerides pomwe akuwona kuchuluka kwa cholesterol yabwino (HDL). Kuphatikiza kwamphamvu kumeneku kumathandizira kukhalabe ndi thanzi labwino la lipid m'magazi ndikuchepetsa mwayi wokhala ndi matenda okhudzana ndi mtima. M'malo mwake, kusanthula kwathunthu kwa kafukufuku wowunikira kunatsimikizira kuti pakuwonjezeka kwa magalamu 7 aliwonse a zakudya zamafuta, chiopsezo cha matenda amtima chimachepa ndi 9% (1).
Kuwongolera ndi Kupewa kwa Matenda a Shuga:Kuwongolera kuchuluka kwa shuga m'magazi ndikuwongolera matenda a shuga kungakhudzidwe kwambiri ndi zakudya zomwe timasankha, ndipo ulusi wazakudya umagwira ntchito yofunika kwambiri pankhaniyi. Kafukufuku wasonyeza kuti kudya zakudya zokhala ndi fiber zokwanira kumagwirizana ndi kuwongolera kwa glycemic komanso kuchepa kwa insulin, zomwe ndizofunikira kwambiri pakuwongolera matenda a shuga. Kuphatikiza apo, kudya kwambiri kwamafuta am'zakudya kumalumikizidwa ndi kuchepetsedwa kwa chiwopsezo chokhala ndi matenda amtundu wa 2. Kuwunika mwadongosolo komanso kusanthula kwa kafukufukuyu kunapeza kuti kuchuluka kwa magalamu 10 aliwonse a fiber tsiku lililonse kumachepetsa 27% pachiwopsezo chokhala ndi matenda amtundu wa 2 (2). Mwa kuphatikiza zakudya zokhala ndi fiber zambiri, monga nyemba, mbewu zonse, ndi ndiwo zamasamba, m'zakudya zathu, titha kuchitapo kanthu kuti tipewe ndi kuchiza matenda a shuga.
Kusokonezeka kwa Digestive:Kusunga dongosolo la m'mimba lathanzi ndikofunikira kuti munthu akhale ndi thanzi labwino, ndipo ulusi wazakudya umathandizira kwambiri kuti zigwire bwino ntchito. Zakudya zokhala ndi CHIKWANGWANI zapezeka kuti zimachepetsa komanso kupewa matenda osiyanasiyana am'mimba, kuphatikiza matenda a reflux a m'mimba (GERD) ndi matenda opweteka a m'mimba (IBS). GERD, yodziwika ndi acid reflux komanso kutentha pamtima, imatha kuwongoleredwa ndikudya zakudya zokhala ndi fiber zambiri zomwe zimalimbikitsa kuyenda kwamatumbo pafupipafupi komanso kuchepetsa chiopsezo cha acid reflux (3). Mofananamo, anthu omwe ali ndi IBS adanenanso kuti akumasuka ku zizindikiro monga kutupa ndi kudzimbidwa pamene akutsatira zakudya zokhala ndi fiber. Mwa kusankha mbewu zonse, zipatso, ndi ndiwo zamasamba, titha kuthandizira kukhala ndi thanzi labwino m'mimba.
Kapewedwe ka Khansa ya Colorectal:Khansara ya colorectal, khansa yachitatu yofala kwambiri padziko lonse lapansi, imatha kupewedwa pang'ono posankha zakudya, ndipo zakudya zokhala ndi ulusi wambiri zimagwira ntchito yofunika kwambiri. Kafukufuku wasonyeza kuti kudya kwambiri zakudya zamtundu wa fiber kumagwirizana ndi chiopsezo chochepa chokhala ndi khansa ya colorectal. CHIKWANGWANI chimagwira ntchito ngati chowonjezera, chomwe chimathandiza kulimbikitsa kuyenda kwamatumbo pafupipafupi, kuchepetsa nthawi yodutsa, ndikuchepetsa zinthu zovulaza m'matumbo. Kuphatikiza apo, zakudya zokhala ndi fiber zambiri zimakhala ndi michere yofunika komanso ma antioxidants omwe angathandize kuteteza maselo a khansa m'matumbo. Poika patsogolo kudya mbewu zonse, nyemba, ndi zipatso, anthu angathe kuchepetsa chiopsezo cha khansa ya m'mimba.
Zolozera:
Threapleton DE, Greenwood DC, Evans CE, et al. Kudya kwa fiber ndi chiopsezo cha matenda amtima: kuwunika mwadongosolo komanso kusanthula meta. BMJ. 2013;347:f6879. doi:10.1136/bmj.f6879
Yao B, Fang H, Xu W, et al. Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi ndi Kuopsa kwa Matenda a Shuga amtundu wa 2: Kuwunika kwa Mlingo-Kuyankha kwa Maphunziro Oyembekezera. Eur J Epidemiol. 2014;29(2):79-88. doi:10.1007/s10654-014-9875-9
Nilholm C, Larsson M, Roth B, et al. Moyo Wokhudzana ndi Matenda a Reflux a Gastroesophageal ndi Zotsatira za Mayesero Othandizira. World J Gastrointest Pharmacol Ther. 2016;7(2):224-237. doi:10.4292/wj**.v7.i2.224
6. Ubwino Wina Waumoyo wa Zakudya Zam'madzi:
Zikafika pakukhala ndi moyo wathanzi, zakudya zopatsa thanzi zimatsimikizira kukhala ngwazi yeniyeni. Sikuti zimathandiza kuti matumbo azikhala okhazikika, komanso amaperekanso zina zowonjezera zaumoyo zomwe ndizofunikira pamoyo wathu wonse.
Kuwongolera Shuga:Ubwino wina wodabwitsa wa fiber muzakudya ndikutha kuwongolera kuchuluka kwa shuga m'magazi. Ulusi wosungunuka, womwe umapezeka kwambiri muzakudya monga oats, balere, ndi nyemba, umagwira ntchito ngati chitetezo pochepetsa kuyamwa kwa glucose. Kagayidwe kachakudya kameneka kamathandiza kupewa kuchulukirachulukira kwa shuga m'magazi, komwe kumakhala kopindulitsa kwambiri kwa anthu omwe ali ndi matenda a shuga kapena omwe ali pachiwopsezo chokhala ndi vutoli. Mwa kuphatikiza zakudya zokhala ndi ulusi wosungunuka m'zakudya zathu zatsiku ndi tsiku, monga nyemba, mphodza, ndi mbewu zonse, titha kuyendetsa bwino shuga m'magazi athu ndikulimbikitsa thanzi labwino (1).
Kuchepetsa Cholesterol:Pakufuna kukhalabe ndi mtima wathanzi, ulusi wazakudya ukhoza kukhala mthandizi wathu. Mitundu yapadera yazakudya, monga ulusi wosungunuka womwe umapezeka mu oats ndi balere, adaphunziridwa mozama kuti athe kuchepetsa LDL cholesterol, yomwe imadziwika kuti "cholesterol" yoyipa. Ulusi wosungunukawu umagwira ntchito pomanga cholesterol m'chigayo ndikuletsa kuyamwa kwake, zomwe zimapangitsa kuchepa kwa cholesterol ndikuchepetsa chiopsezo cha matenda amtima. Mwa kudya pafupipafupi zakudya zokhala ndi fiber monga mbewu zonse, zipatso, ndi ndiwo zamasamba, titha kulimbikitsa thanzi la mtima komanso kukhala ndi cholesterol yabwino (2).
Kupititsa patsogolo Ubwino Onse:Kudya kokwanira kwa fiber m'zakudya kumalumikizidwa ndi zopindulitsa zambiri zomwe zimapangitsa kuti tikhale ndi moyo wabwino. Choyamba, kafukufuku wasonyeza kuti anthu omwe amadya ulusi wokwanira amatha kugona bwino, zomwe zimapangitsa kuti azigona mopumula komanso motsitsimula. Kuphatikiza apo, zakudya zokhala ndi fiber zambiri zimalumikizidwa ndi kuchuluka kwamphamvu kwamphamvu, komwe kumatha chifukwa cha kutulutsa mphamvu pang'onopang'ono kuchokera ku zakudya zokhala ndi fiber, zomwe zimapereka gwero lokhazikika lamafuta tsiku lonse. Kuphatikiza apo, kudya mokwanira kwamafuta am'zakudya kumalumikizidwa ndi kukhazikika kwamalingaliro chifukwa cha zotsatira zabwino za ulusi pamatumbo am'matumbo komanso kupanga serotonin, neurotransmitter yomwe imayang'anira kusinthasintha. Pophatikiza zakudya zokhala ndi fiber yambiri muzakudya zathu, monga mtedza, njere, ndi mbewu zonse, titha kukhala ndi thanzi labwino komanso kukhala ndi moyo wosangalatsa (3).
Ntchito Yowonjezera Yachitetezo:Chitetezo chathu cha mthupi chimadalira kwambiri m'matumbo a microbiota athanzi, ndipo ulusi wazakudya umagwira ntchito yofunika kwambiri pakupanga ndi kusunga matumbo amphamvu a microbiota. Fiber imagwira ntchito ngati prebiotic, imakhala ngati chakudya cha mabakiteriya opindulitsa m'matumbo. Mabakiteriya opindulitsawa, omwe amadziwikanso kuti ma probiotics, amathandiza kuti chitetezo cha mthupi chitetezeke popanga mamolekyu ofunika kwambiri omwe amathandiza kuti thupi likhale loteteza ku tizilombo toyambitsa matenda. Kusalinganika m'matumbo a microbiota, komwe nthawi zambiri kumachitika chifukwa cha kusowa kwa michere yazakudya, kumatha kusokoneza chitetezo chamthupi ndikuwonjezera kutengeka ndi matenda. Podya zakudya zosiyanasiyana zokhala ndi fiber, monga zipatso, ndiwo zamasamba, ndi mbewu zonse, titha kuthandizira matumbo athanzi a microbiota ndikulimbitsa chitetezo chathu cha mthupi (4).
Zolozera:
Anderson JW, Baird P, Davis RH, et al. Ubwino wazakudya zama fiber. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x
Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-kutsitsa zotsatira za fiber zakudya: meta-analysis. Ndine J Clin Nutr. 1999;69(1):30-42. doi:10.1093/ajcn/69.1.30
Grandner MA, Jackson N, Gerstner JR, Knutson KL. Zizindikiro za tulo zimagwirizanitsidwa ndi kudya zakudya zapadera zazakudya. J Sleep Res. 2014;23(1):22-34. doi:10.1111/jsr.12084
Vatanen T, Kostic AD, d'Hennezel E, et al. Kusiyanasiyana kwa Microbiome LPS Immunogenicity Imathandizira ku Autoimmunity mwa Anthu. Selo. 2016;165(6):842-853. doi:10.1016/j.cell.2016.04.007
7. Kudyetsedwa kwa tsiku ndi tsiku kwa Fiber Yazakudya:
Malangizo Okhazikika:Maupangiri azakudya m'dziko lonse lapansi komanso apadziko lonse lapansi amapereka malingaliro pazakudya za tsiku ndi tsiku za fiber, zomwe zimasiyana malinga ndi zaka, kugonana, komanso moyo. Malangizowa ndi ofunikira kuti timvetsetse kufunikira kophatikizira zakudya zamafuta m'zakudya zathu zatsiku ndi tsiku.
Malangizo Otengera zaka:
Ana, achinyamata, akuluakulu, ndi akuluakulu amafunikira zakudya zosiyanasiyana. Ndikofunikira kukonza madyedwe a fiber kutengera zaka zathu kuti tikhale ndi thanzi labwino komanso thanzi. Apa, tiwonanso malingaliro enieni a gulu lililonse lazaka.
Ana:Ana azaka zapakati pa 1 mpaka 3 amafunikira pafupifupi magalamu 19 a fiber patsiku, pomwe ana azaka 4 mpaka 8 amafunikira pang'ono magalamu 25 patsiku. Kwa ana a zaka zapakati pa 9 mpaka 13, mlingo wovomerezeka wa tsiku ndi tsiku ndi magalamu 26 kwa anyamata ndi 22 magalamu kwa atsikana. Kuonjezera kudya kwa fiber kwa ana kumatha kutheka mwa kuphatikiza mbewu zonse, zipatso, ndi ndiwo zamasamba muzakudya zawo. Zakudya zokhwasula-khwasula monga maapulo, kaloti, ndi zofufumitsa zamitundu yambiri zimatha kukhala magwero abwino a zakudya za ana.
Achinyamata:Achinyamata azaka zapakati pa 14 mpaka 18 ali ndi zofunika kwambiri za fiber. Anyamata amsinkhu uwu amayenera kudya magalamu 38 a fiber patsiku, pomwe atsikana amafunikira magalamu 26. Kulimbikitsa achinyamata kudya zakudya zokhala ndi fiber zambiri monga buledi wa tirigu, oatmeal, nyemba, ndi zipatso zosiyanasiyana ndi ndiwo zamasamba kungathandize kukwaniritsa zosowa zawo za fiber.
Akuluakulu:Malangizo a kudya kwa fiber kwa akulu ndi pafupifupi magalamu 25 kwa akazi ndi magalamu 38 kwa amuna. Akuluakulu amatha kuphatikizira fiber m'zakudya zawo mosavuta posankha buledi wopanda tirigu, mpunga wabulauni, quinoa, nyemba, mphodza, ndi zipatso ndi ndiwo zamasamba zambiri. Maswiti opangidwa ndi masamba a zipatso, mtedza, ndi njere amathanso kukhala njira yokoma komanso yabwino yowonjezerera fiber pazakudya zanu zatsiku ndi tsiku.
Akuluakulu:Tikamakalamba, zofunika zathu za ulusi zimasintha. Akuluakulu opitilira zaka 50 ayenera kukhala ndi 21 magalamu a fiber kwa akazi ndi 30 magalamu kwa amuna. Zakudya zokhala ndi fiber zambiri monga chimanga, prunes, flaxseeds, ndi mapeyala zimatha kuthandiza okalamba kukwaniritsa zosowa zawo za fiber.
Ndikofunikira kudziwa kuti malingalirowa ndi malangizo anthawi zonse ndipo zofunika za munthu aliyense zitha kusiyanasiyana malinga ndi momwe thanzi lawo lilili komanso momwe munthu alili. Kufunsana ndi katswiri wazachipatala kapena katswiri wazakudya wolembetsedwa atha kupereka malingaliro anu malinga ndi zosowa ndi zolinga za munthu payekha.
Zolozera:
GBD 2017 Diet Collaborators. Zotsatira za thanzi la zoopsa za zakudya m'mayiko a 195, 1990-2017: kusanthula mwadongosolo kwa Global Burden of Disease Study 2017. Lancet, Volume 393, Issue 10184, 1958 - 1972.
USDA. (ndi). Zakudya za Fiber. Kuchokera ku https://www.nal.usda.gov/fnic/dietary-fiber
8. Kuphatikizira Zakudya Zazakudya Zambiri muzakudya:
Kusankha Zakudya Zolemera Kwambiri:Kuphatikizira zakudya zosiyanasiyana zokhala ndi fiber muzakudya zathu zatsiku ndi tsiku ndikofunikira kuti tikhale ndi thanzi labwino. Mwamwayi, pali zambiri zomwe mungasankhe. Zipatso monga maapulo, mapeyala, ndi zipatso sizokoma kokha komanso zimakhala ndi fiber zambiri. Masamba monga broccoli, kaloti, ndi sipinachi amaperekanso ulusi wambiri wazakudya. Zikafika pambewu, kusankha mbewu zonse monga quinoa, oats, ndi mpunga wabulauni ndi njira yabwino kwambiri yowonjezerera kudya kwathu kwa fiber. Nyemba monga mphodza, nyemba, ndi nandolo nazonso zimakhala ndi fiber. Pomaliza, mtedza monga ma amondi ndi walnuts ukhoza kukhala chosangalatsa komanso chopatsa thanzi chopatsa thanzi.
Zitsanzo za ulusi wachilengedwe wazakudyamuphatikizepo zakudya monga ndiwo zamasamba, mbewu zonse, zipatso, mphodza, chimanga, ndi ufa. Ulusiwu umatengedwa ngati "wosasunthika" chifukwa suchotsedwa m'zakudya. Zakudya zomwe zili ndi ulusiwu zawonetsedwa kuti ndizopindulitsa, ndipo opanga safunikira kuwonetsa kuti ali ndi zotsatira zopindulitsa paumoyo wamunthu.
Kuphatikiza pa ulusi wachilengedwe wazakudya,a FDA amazindikira zakudya zodzipatula kapena zopanga zosagawika ngati ulusi wazakudya:
Beta-glucan
Ulusi wosungunuka
Zipolopolo za Lycoris
Ma cellulose
Gum chingamu
Pectin
Dzombe nyemba chingamu
Hydroxypropylmethylcellulose
Kuphatikiza apo, a FDA amayika ma carbohydrate osagayidwa awa ngati chakudya chamafuta:
Mitundu yosakanikirana yama cell khoma (monga ulusi wa nzimbe ndi ulusi wa apulo)
Arabinoxylan
Alginate
Inulin ndi inulin-mtundu fructans
High amylose (RS2)
Galacto-oligosaccharides
Polydextrose
Kukana kwa maltodextrin/dextrin
RS4 yolumikizidwa ndi phosphorylated
Glucomannan
Gum Arabic
Malangizo Othandiza Powonjezera Kudya kwa Fiber:Kuchulukitsa kudya kwathu kwa fiber kumatha kutheka pogwiritsa ntchito njira zomwe zimagwirizana mosavuta ndi zochita zathu za tsiku ndi tsiku. Kukonzekera chakudya ndi njira yothandiza yomwe imaphatikizapo kuphatikiza mwadala zakudya zokhala ndi fiber muzakudya zathu. Mwa kuphatikiza zipatso, ndiwo zamasamba, ndi mbewu zosiyanasiyana muzakudya zathu, titha kukulitsa kudya kwathu kwa fiber. Njira ina yothandiza ndikusintha maphikidwe, komwe titha kuwonjezera zopangira zokhala ndi fiber pazakudya zomwe timakonda. Mwachitsanzo, kuwonjezera mphodza kapena nyemba ku supu kapena saladi kumatha kuwonjezera kuchuluka kwa fiber. Kusankha mitundu yambewu zonse monga buledi, pasitala, ndi chimanga ndizofunikiranso chifukwa zimakhala ndi ulusi wambiri poyerekeza ndi njere zoyengedwa. Kuphatikiza apo, kusankha zokhwasula-khwasula zathanzi monga zamasamba zosaphika, zosakaniza, kapena zipatso zathunthu zimatha kuthandiza kwambiri kukwaniritsa zolinga zathu zatsiku ndi tsiku.
Mavuto Omwe Angakhalepo ndi Mayankho:Ngakhale kukulitsa kudya kwathu kwa fiber ndi kopindulitsa kwambiri, pangakhale zovuta zina zomwe zingalepheretse kupita patsogolo kwathu. Chimodzi mwazovutazi ndikukonda zokonda komanso malingaliro olakwika oti zakudya zokhala ndi fiber ndizopanda pake kapena zosasangalatsa. Kuti tithane ndi vutoli, titha kufufuza njira zosiyanasiyana zophikira, zokometsera, ndi zitsamba kuti tiwonjezere kukoma kwazakudya zokhala ndi fiber. Poyesa maphikidwe osiyanasiyana ndikupeza njira zosangalatsa zophatikizira fiber muzakudya zathu, titha kupanga njirayo kukhala yokopa komanso yokoma.
Vuto lina lomwe anthu ena angakumane nalo poyesa kuwonjezera kuchuluka kwa fiber ndi kusapeza bwino m'mimba. Zizindikiro monga kutupa, gasi, kapena kudzimbidwa zimatha kuchitika. Chinsinsi chothana ndi mavutowa ndikuwonjezera pang'onopang'ono kuchuluka kwa fiber ndikuwonetsetsa kuti madzi akukwanira mwakumwa madzi ambiri. Madzi amathandizira m'chimbudzi ndipo amathandizira kupewa kudzimbidwa. Kuchita masewera olimbitsa thupi nthawi zonse kungathandizenso kuti matumbo asamayende bwino. Poyamba ndi kachulukidwe kakang'ono ka ulusi ndikuwonjezera pang'onopang'ono pakapita nthawi, matupi athu amatha kuzolowera kudya kwa ulusi wambiri, kuchepetsa mwayi woti kugaya chakudya kuzikhala kosavuta.
Zolozera:
Slavin JL. Udindo wa American Dietetic Association: Zokhudza Zaumoyo za Zakudya Zakudya. J Am Diet Assoc. 2008. Dec;108(12):1716-31. doi: 10.1016/j.jada.2008.09.014. PMID: 19027403.
Dipatimenti ya Ulimi ku US, Agricultural Research Service. (2020). National Nutrient Database for Standard Reference Legacy Release. Kuchokera ku https://fdc.nal.usda.gov/
Chai, S.-C., Hooshmand, S., Saadat, RL, Payton, ME, Brummel-Smith, K., Arjmandi, BH (2012). Apulosi watsiku ndi tsiku motsutsana ndi maula owuma: zomwe zimakhudza zomwe zimayambitsa matenda amtima mwa amayi omwe ali ndi postmenopausal. Journal ya Academy of Nutrition and Dietetics, 112 (8), 1158-1168. doi: 10.1016/j.jand.2012.04.020. PMID: 22709704.
9. Mapeto:
Nkhaniyi yafotokoza za kufunika kwa zakudya zopatsa thanzi kukhala ndi moyo wathanzi, kuchepetsa thupi, kupewa matenda osatha, komanso kulimbikitsa thanzi labwino.
Kumvetsetsa kufunikira kwa zakudya zopatsa thanzi kungathandize kudziwitsa anthu ndondomeko za umoyo wa anthu ndi ndondomeko zomwe zimayang'anira kukonza zakudya komanso kuchepetsa kulemetsa kwa matenda aakulu. Kafukufuku wowonjezereka akufunika kuti afufuze njira zenizeni zomwe ulusi wazakudya umakhala ndi mapindu ake osiyanasiyana azaumoyo. Kuonjezera apo, kuzindikira njira zowonjezeretsa kudya kwa fiber, makamaka kwa anthu omwe amadya pang'ono, ziyenera kukhala zofunikira pakufufuza kwamtsogolo.
Pomaliza, umboni womwe waperekedwa m'nkhaniyi ukuwunikira mbali yofunika kwambiri yazakudya zopatsa thanzi polimbikitsa mbali zosiyanasiyana za thanzi laumunthu. Kuchokera ku thanzi la kugaya chakudya kupita ku kupewa matenda osachiritsika komanso kuwongolera kulemera, phindu lazakudya zamafuta ndizambiri. Mwa kuphatikiza zakudya zokhala ndi fiber muzakudya zathu ndikukwaniritsa zomwe tikulimbikitsidwa kudya tsiku lililonse, anthu amatha kuwathandiza kukhala ndi moyo wabwino komanso kukulitsa moyo wawo.
Nthawi yotumiza: Nov-23-2023
