Isihluthulelo sokunciphisa ubuhlungu besifo sengqondo kubantu abadala asebekhulile banokungabi mfihlelo kunokuba babecinga ngaphambili. Uphando olutsha lubonisa ukuba fiber inokuba yinto kuphela ngenxa yomzimba; mhlawumbi isithako semilingo sokunqanda ukuhlupheka kwememori.

Uphononongo olwenziwa kwiYunivesithi yase-Illinois College yezoLimo, abaThengi kunye neNzululwazi ngeNdalo, yabonisa ukunyanzeliswa kwengqondo yengqondo, ehambelana nokuguga, kwizifundo ezazidla ukutya okuphezulu.

I-fiber dietary inomdla kwi-gut-impilo, njengoko ikhuthaza ukukhula kweebhaktheriya ezintle. Xa ezo bhaktheriya zigawula i-fiber, umphumo unobuncinci-i-fatty-acids (i-SCFAs). Elinye lala ma-acid, i-butyrate, iye yangaphambili ibonakaliswe ukunciphisa ubuchopho obuchopho kunye nokwandisa umsebenzi wokukhumbula kwimichiza. Kulolu cwaningo, i-butyrate yayilawulwa njengento ecocekileyo kwaye abaphandi babengenakunyaniseka malunga nendlela eboshwe ngayo ekunciphiseni ubuhlungu beengqondo. Baye bakhathazeka ngokubhekiselele ekubeni ingaba iziphumo ezifanayo zingafezwa ngokunyusa ukwanda kwefayibha yokutya kwizidlo zezifundo. Abaphandi baphatha ukutya okuphantsi kunye neendlela eziphezulu kwiiqela ezimbini ezahlukeneyo-enye yeyona ncinane kunye neyodwa yamagundane endala. Emva koko, baqikelele amanqanaba okwehliswa kwigazi kunye neekhemikhali ezivuthayo emathunjini.

Oko abaphandi bafumene kukuba iigundane ezincinci kwakungekho utshintsho oluthile kwimpilo yesisu kunye nokutya okuphezulu kunye okuphantsi kwefayibha; kodwa iinduku ezindala ekudleni kwe-fiber zibonisa ukunciphisa emathunjini-okubaluleke kakhulu, kuncitshiswe ukuvuvukala kwengqondo.

Le ngcaciso ibaluleke kakhulu kuba sele sisazi ukuba abantu asebekhulile badla ngokutya ukutya okuphezulu-oku kuthetha ukuba bangakwazi ukukhupha ingqondo kunye nokulahlekelwa kwememori. Unokuqiniseka njani ukuba ufumana i-fiber eyaneleyo? Ukuthetha nogqirha malunga neemfuno zakho zondlo-mqathango wokuqala-yesibini kubandakanya ezinye iindlela ezikhethiweyo eziphezulu ezifakwe kwiindawo zakho zokutya, ziquka:

Fruits - Enye yeendlela ezilula-kunye neyona ndlela ilula kakhulu yokongeza i-fiber eyongezelelweyo ngokutyhilela iziqhamo. I-avovocos phezulu kwoluhlu ngokupakisha i-punp punch, kodwa unokufumana ukuphuculwa okunempilo kwamapheya, ama-strawberries, ama-raspberries kunye neebhanana. Isiqhamo se-smoothie yindlela enhle yokongeza i-dose edibeneyo yefiber yansuku zonke.

imifuno - Musa ukudlula i-artichoke dip! I-Artichokes yintloko ye-veggie xa ifika kumxholo wefayibha, onokufumaneka kwakhona kwiidroti, beet, i-broccoli, kunye namahlumela aseBrussels.

Iimbotyi - Njengoko ukuwa kweendlela, ukongeza isobho ekudleni kwakho kunokuba yindlela efanelekileyo yokuphakamisa i-fiber yakho intake. Ukwahlula iiperesi ngumthombo onobungozi wefayibha yokutya, kunye neentensi kunye neembotyi zeentso.

Iingqolowa - Kulo lonke, awukwazi ukungahambi kakuhle ngeefayile xa kuziwa ekuthathele i-fiber ngaphezulu, kodwa akubona zonke izityalo ezidalwa ezilinganayo. I-Popcorn ifake ipopu ephezulu ephezulu kunye nokutya i-oatmeal iya kunceda intloko yakho kunye nesisu sakho.

Ukongezelela, ii-almonds, i-chocolate, kunye ne-Chia imbewu ziya kunceda zonke izikhukhula ngefiber. Awuyi kuba negalelo eliphilileyo kuphela, uya kuzuza ngokushukela kwegazi eliphantsi, ukulawula ubunzima, kunye nokuqhelanisa-kungabhekiseli ukuba kungenzeka ukuba usebenze kangcono kwengqondo!

ikhonkco

https://www.frontiersin.org/articles/10.3389/fimmu.2018.01832/full