Iriburiro:
Fibary fibre yitabiriwe cyane mumyaka yashize kubera inyungu nyinshi zubuzima. Mugihe imibereho ya kijyambere ikurura ibiryo byihuse hamwe n amafunguro yatunganijwe, indyo idafite fibre ihagije yimirire yiganje. Iyi ngingo ya sisitemu isuzuma akamaro ka fibre yimirire kandi igamije gukemura ikibazo cyimpamvu dukeneye fibre mumirire yacu.
Intego yubu bushakashatsi nugutanga isesengura ryimbitse ryuruhare rwa fibre yimirire mugukomeza ubuzima bwiza no kwirinda indwara zidakira. Mugushakisha ubushakashatsi nibimenyetso bihari, iyi ngingo irashaka kumenyekanisha akamaro ka fibre yimirire mumirire yabantu.
2. Ibisobanuro n'ubwoko bwa fibre y'ibiryo:
Ibisobanuro bya Fibre Fibre:
Indyo y'ibiryo bivuga ibyokurya bidashobora kuribwa mubihingwa, binyura muri sisitemu yumubiri ugereranije neza. Igizwe na fibre ibora kandi idashonga kandi itanga inyungu zitandukanye mubuzima bitewe nimiterere yihariye.
Ubwoko bwa Fibre Fibre:
Ubwoko bubiri bwingenzi bwa fibre yibiryo ni fibre soluble fibre. Fibre solibre ishonga mu mazi, ikora ibintu bimeze nka gel mu nzira ya gastrointestinal, mu gihe fibre idashobora gushonga ntishonga kandi ikongeramo ubwinshi ku ntebe.
Inkomoko ya Fibre Dietary:
Indyo y'ibiryo ni nyinshi mu mbuto, imboga, ibinyampeke, ibinyamisogwe, n'imbuto. Inkomoko zitandukanye zibiribwa zirimo ubwoko butandukanye nubwoko bwa fibre yimirire, bigatuma indyo itandukanye ikenerwa mukunywa bihagije.
3. Uruhare rwa Fibre Yibiryo mubuzima bwigifu:
Guteza imbere Amara asanzwe:Kubona fibre ihagije y'ibiryo ni ngombwa kugirango sisitemu yawe igende neza. Nigute ibikora? Nibyiza, fibre yongeramo heft yinyongera kuntebe yawe, bigatuma iba nini kandi byoroshye kunyura mumurongo. Muyandi magambo, iha pope yawe oomph kugirango ibashe gusohoka nta kibazo.
Kwirinda no kugabanya impatwe:Ntamuntu ukunda kumva ko ashyigikiwe, kandi niho fibre yimirire ije gutabara. Ubushakashatsi bwerekana ko kutabona fibre ihagije mumirire yawe bishobora gutuma urwara cyane. Ariko ntutinye! Mugukomeza fibre fibre, urashobora gufasha kugabanya ibyo bimenyetso byo kuribwa mu nda kandi ukongera ukagenda. Noneho, ibuka kwikorera ibiryo bikungahaye kuri fibre kugirango ibintu bigende neza.
Kubungabunga Gut Gutunga Microbiota:Dore ikintu gishimishije: fibre yimirire ikora nka superhero kuri microbiota yawe. Urabona, ikora nka prebiotic, bivuze ko itanga intungamubiri kuri ziriya bagiteri zinshuti ziba munda yawe. Kandi ni ukubera iki ukwiye kwita kuri bagiteri? Kuberako bafite uruhare runini mubuzima bwawe muri rusange. Zifasha gusenya ibiryo, gutanga intungamubiri zingenzi, gushimangira ubudahangarwa bw'umubiri, ndetse no kunoza umwuka wawe. Noneho, ukoresheje fibre ihagije, uba utanze izo bagiteri zingirakamaro lisansi bakeneye kugirango igifu cyawe kimeze neza.
Kugabanya ibyago byindwara zinyuranye:Indwara ya Diverticular, irimo no gukora pouches kurukuta rw'imitsi, ntabwo ishimishije na gato. Ariko tekereza iki? Indyo yuzuye fibre irashobora gutabara nubundi. Ubushakashatsi bwerekanye ko abantu barya fibre nyinshi bafite ibyago bike byo kwandura iyi ndwara ibabaje. Noneho, ntukibagirwe gushyira ibiryo bikungahaye kuri fibre mumafunguro yawe kugirango ayo masaho atagumaho kandi agumane umura wawe wishimye kandi ufite ubuzima bwiza.
Reba:
(1) Mozaffarian D, Hao T, Rimm EB, n'abandi. Impinduka mu mirire nubuzima hamwe nigihe kirekire cyo kwiyongera kubagore nabagabo. N Engl J Med. 2011; 364 (25): 2392-2404. doi: 10.1056 / NEJMoa1014296
. Nutr Uyu munsi. 2015; 50 (2): 82-89. doi: 10.1097 / NT.000000000000000080
. Eur J Clin Nutr. 2007; 61 (6): 779-785. doi: 10.1038 / sj.ejcn.1602575
4. Fibre Fiber Fibre hamwe no gucunga ibiro:
Guteza imbere guhaga no kugabanya inzara:Harimo ibiryo birimo fibre nyinshi mumirire yawe birashobora kugufasha kumva unyuzwe kandi bigabanya amahirwe yo kurya cyane. Bikora gute? Nibyiza, iyo urya ibiryo bikungahaye kuri fibre, bikurura amazi bikaguka mu gifu, bigatera kumva byuzuye. Nkigisubizo, ntushobora guhura nizo nzara yinzara ikunze kugutera guswera bitari ngombwa cyangwa kurenza urugero. Noneho, niba ushaka gucunga ibiro byawe, kwinjiza ibiryo bikungahaye kuri fibre mumafunguro yawe birashobora kuba ingamba yoroshye ariko nziza.
Gukoresha neza Calorie no kugenzura ibiro:Wari uzi ko fibre yimirire igira uruhare mukugenzura kalori? Nibyo! Iyo ukoresheje fibre, itinda igogora no kwinjiza macronutrients, harimo karubone hamwe namavuta. Ubu buryo butuma umubiri wawe ukoresha neza intungamubiri kandi ukirinda umuvuduko mwinshi mu isukari mu maraso. Muguteganya igipimo izo karori zinjizwamo, fibre yimirire irashobora gufasha mukugenzura ibiro ndetse ikanafasha kwirinda umubyibuho ukabije. Noneho, tekereza fibre nkumufatanyabikorwa ufasha murugendo rwawe rugana ibiro byiza.
Ibiryo byokurya hamwe nibigize umubiri:Urashaka kugumana physique trim? Ubushakashatsi bwerekanye ko indyo yuzuye ya fibre ifitanye isano nuburemere buke bwumubiri, icyerekezo rusange cyumubiri (BMI), nijanisha ryibinure byumubiri. Muri make, abantu barya fibre nyinshi usanga bafite umubiri mwiza. Impamvu imwe yabyo ishobora kuba nuko ibiryo bya fibre nyinshi mubisanzwe bitarimo calorie-nyinshi, bivuze ko ushobora kurya ingano nini yibiribwa kubwinshi bwa karori. Ibi birashobora gutuma umuntu yumva anyuzwe nta gufata karori nyinshi. Noneho, niba ugamije guhuza ubuzima bwiza, gukora fibre igice cyimirire yawe birashobora kuba intambwe yubwenge.
Reba:
Slavin JL. Indyo Yibiryo hamwe nuburemere bwumubiri. Imirire. 2005; 21 (3): 411-418. doi: 10.1016 / j.nut.2004.08.018
Ludwig DS, Pereira MA, Kroenke CH, n'abandi. Indyo Yibiryo, Kongera ibiro, hamwe nindwara zifata umutima nimiyoboro yimitsi yibibazo byabakuze bato. JAMA. 1999; 282 (16): 1539-1546. doi: 10.1001 / jama.282.16.1539
Pereira MA, O'Reilly EJ, Augustsson K, n'abandi. Indyo Yibiryo hamwe ningaruka zo Kurwara Umutima: Umushinga wo guhuriza hamwe ubushakashatsi bwa Cohort. Arch Intern Med. 2004; 164 (4): 370-376. doi: 10.1001 / archinte.164.4.370
5. Kwirinda indwara zidakira:
Ubuzima bw'umutima n'imitsi:Ku bijyanye no kurinda ubuzima bwimitsi yumutima nimiyoboro, fibre yimirire igaragara nkintwari itavuzwe. Ibiribwa bikungahaye kuri fibre, nk'ibinyampeke, imbuto, n'imboga, byagaragaye ko bigabanya cyane ibyago byo kurwara indwara z'umutima-damura, harimo n'indwara z'umutima ndetse na stroke. Ubushakashatsi bwerekanye ko abantu barya fibre nyinshi yibiribwa bafite urugero rwa cholesterol mbi (LDL) na triglyceride mugihe bafite ubwiyongere bwa cholesterol (HDL). Uku guhuza gukomeye bifasha kugumana imyirondoro myiza yamaraso kandi bigabanya amahirwe yo kurwara indwara ziterwa numutima. Mubyukuri, isesengura ryuzuye ry’ubushakashatsi bwakozwe ryanzuye ko kuri buri garama 7 ziyongera mu gufata fibre yibiryo, ibyago byindwara zifata umutima nimiyoboro y'amaraso bigabanukaho 9% bitangaje (1).
Gucunga diyabete no kwirinda:Kugenzura urugero rw'isukari mu maraso no kurwanya diyabete birashobora guterwa cyane no guhitamo imirire, kandi fibre y'ibiryo igira uruhare runini muriki kibazo. Ubushakashatsi bwerekanye ko kunywa fibre ihagije ijyanye no kurwanya glycemic no kugabanuka kwa insuline, ibyo bikaba ari ibintu by'ingenzi mu kurwanya diyabete. Byongeye kandi, gufata cyane fibre y'ibiryo bifitanye isano no kugabanya ibyago byo kurwara diyabete yo mu bwoko bwa 2. Isesengura rifatika hamwe na meta-isesengura ry’ubushakashatsi ryerekanye ko buri garama 10 kwiyongera kwa fibre ya buri munsi byatumye kugabanuka kwa 27% ibyago byo kurwara diyabete yo mu bwoko bwa 2 (2). Mu kwinjiza ibiryo bikungahaye kuri fibre, nk'ibinyamisogwe, ibinyampeke, n'imboga, mu mafunguro yacu, dushobora gufata ingamba zo gukumira no kurwanya diyabete.
Indwara y'ibiryo:Kubungabunga sisitemu nziza igogora ningirakamaro mubuzima bwiza muri rusange, kandi fibre yimirire irashobora kugira uruhare runini mumikorere yayo. Indyo ikungahaye kuri fibre byagaragaye ko igabanya kandi ikumira indwara zitandukanye zifata igifu, harimo n'indwara ya gastroesophageal reflux (GERD) na syndrome de munda (IBS). GERD, irangwa no kongera aside hamwe no gutwika umutima, irashobora gucungwa hifashishijwe ibiryo bikungahaye kuri fibre itera amara buri gihe kandi bikagabanya ibyago byo kugaruka kwa aside (3). Mu buryo nk'ubwo, abantu barwaye IBS bavuze ko borohewe ibimenyetso nko kubyimba no kuribwa mu nda iyo bakurikije indyo yuzuye fibre. Muguhitamo ibinyampeke, imbuto, n'imboga, turashobora gufasha kubungabunga sisitemu nziza.
Kurinda Kanseri yibara:Kanseri yibara, kanseri ya gatatu ikunze kugaragara ku isi yose, irashobora kwirindwa igice binyuze mu guhitamo imirire, indyo yuzuye fibre igira uruhare runini. Ubushakashatsi bwerekanye ko gufata fibre y'ibiryo byinshi bifitanye isano no kwandura kanseri yibara. Fibre ikora nk'ibibyimba byinshi, ifasha guteza imbere amara asanzwe, kugabanya igihe cyo gutambuka, no kugabanya ibintu byangiza muri colon. Byongeye kandi, ibiryo bikungahaye kuri fibre birimo intungamubiri zingenzi na antioxydants zishobora gufasha kurinda iterambere rya selile kanseri mu mara. Mu gushyira imbere kurya ibinyampeke, ibinyamisogwe n'imbuto, abantu barashobora kugabanya cyane ibyago byo kurwara kanseri yibara.
Reba:
Threapleton DE, Greenwood DC, Evans CE, n'abandi. Ifunguro ryibiryo byokurya hamwe ningaruka zindwara z'umutima-damura: gusubiramo buri gihe na meta-gusesengura. BMJ. 2013; 347: f6879. doi: 10.1136 / bmj.f6879
Yao B, Fang H, Xu W, n'abandi. Gufata indyo yuzuye hamwe ningaruka za Diyabete yo mu bwoko bwa 2: Isesengura rya Dose-Igisubizo cyubushakashatsi buteganijwe. Eur J Epidemiol. 2014; 29 (2): 79-88. doi: 10.1007 / s10654-014-9875-9
Nilholm C, Larsson M, Roth B, n'abandi. Imibereho Ifitanye isano na Gastroesophageal Reflux Indwara nUmwanzuro uva mubigeragezo byo gutabara. Isi J Gastrointest Pharmacol Ther. 2016; 7 (2): 224-237. doi: 10.4292 / wj **. v7.i2.224
6. Izindi nyungu zubuzima bwa Fibre Dietary:
Ku bijyanye no gukomeza ubuzima buzira umuze, fibre yimirire yerekana ko ari nyampinga nyawe. Ntabwo ifasha gusa kugumana amara, ariko inatanga inyungu zinyongera zubuzima zingirakamaro kumibereho yacu muri rusange.
Kugenzura Isukari Yamaraso:Imwe mu nyungu zidasanzwe za fibre yimirire nubushobozi bwayo bwo kugabanya urugero rwisukari mumaraso. Fibre soluble iboneka cyane mubiribwa nka oats, sayiri, n'ibinyamisogwe, ikora nka buffer mugutinda kwinjiza glucose. Iyi gahunda yo gutinda buhoro ifasha kwirinda umuvuduko mwinshi mubisukari byamaraso, bifasha cyane cyane kubantu barwaye diyabete cyangwa abafite ibyago byo kurwara. Mugushyiramo ibiryo bikungahaye kuri fibre fibre mumirire yacu ya buri munsi, nk'ibishyimbo, ibinyomoro, n'ibinyampeke byose, dushobora gucunga neza urugero rw'isukari mu maraso no guteza imbere ubuzima bwiza muri rusange (1).
Kugabanya Cholesterol:Mu gushaka kubungabunga umutima muzima, fibre yimirire irashobora kutubera inshuti. Ubwoko bwihariye bwa fibre yimirire, nka fibre solibre iboneka muri oats na sayiri, byakozweho ubushakashatsi bwimbitse kubushobozi bwabo bwo kugabanya urugero rwa cholesterol ya LDL, bakunze kwita cholesterol "mbi". Izi fibre zishonga zikora zihuza cholesterol muri sisitemu yumubiri kandi ikarinda kuyifata, bigatuma igabanuka rya cholesterol bityo bikagabanya ibyago byindwara zifata umutima. Mugihe turya ibiryo bikungahaye kuri fibre nkibinyampeke, imbuto, nimboga, turashobora guteza imbere ubuzima bwumutima no gukomeza cholesterol nziza (2).
Guteza imbere imibereho myiza muri rusange:Gufata bihagije fibre yimirire ifitanye isano ninyungu nyinshi zigira uruhare mubuzima bwiza muri rusange. Ubwa mbere, ubushakashatsi bwerekanye ko abantu barya fibre ihagije bafite uburambe bwo gusinzira neza, bigatuma ibitotsi biruhuka kandi byubaka. Byongeye kandi, indyo ikungahaye kuri fibre yahujwe no kongera ingufu zingufu, zishobora guterwa no kurekura gahoro gahoro ibiryo bikungahaye kuri fibre, bitanga isoko ihamye ya lisansi umunsi wose. Byongeye kandi, gufata ibiryo bihagije byibiryo byajyanye no kunezeza bitewe ningaruka nziza za fibre kubuzima bwinda ndetse no gukora serotonine, neurotransmitter ishinzwe kugenzura imiterere. Mugushira muburyo butandukanye bwibiryo bikungahaye kuri fibre mumafunguro yacu, nk'imbuto, imbuto, n'ibinyampeke byose, dushobora kuzamura imibereho yacu muri rusange kandi tukabaho ubuzima bwiza (3).
Kongera Immune Imikorere:Ubudahangarwa bw'umubiri bushingiye cyane kuri mikorobe yuzuye, kandi fibre y'ibiryo igira uruhare runini mu gushiraho no kubungabunga mikorobe ikomeye. Fibre ikora nka prebiotic, ikora nk'isoko y'ibiryo bya bagiteri zifite akamaro mu mara. Izi bagiteri zifite akamaro, zizwi kandi nka porotiyotike, zifasha gushyigikira imikorere yumubiri zitanga molekile zingenzi zigira uruhare mu kurinda umubiri indwara ziterwa na virusi. Ubusumbane muri microbiota yo munda, akenshi buterwa no kubura fibre yimirire, burashobora kugira ingaruka mbi kumikorere yumubiri no kongera kwandura indwara. Iyo turya ibiryo bitandukanye bikungahaye kuri fibre, nk'imbuto, imboga, n'ibinyampeke byose, turashobora gushyigikira mikorobe nziza yo mu nda no gushimangira ubudahangarwa bw'umubiri (4).
Reba:
Anderson JW, Baird P, Davis RH, n'abandi. Ibyiza byubuzima bwa fibre yibiryo. Nutr Ibyah. 2009; 67 (4): 188-205. doi: 10.1111 / j.1753-4887.2009.00189.x
Brown L, Rosner B, Willett WW, Umufuka FM. Ingaruka za cholesterol zigabanya fibre yibiryo: meta-gusesengura. Am J Clin Nutr. 1999; 69 (1): 30-42. doi: 10.1093 / ajcn / 69.1.30
Umwuzukuru MA, Jackson N, Gerstner JR, Knutson KL. Ibimenyetso byo gusinzira bifitanye isano no gufata intungamubiri zihariye. J Gusinzira. 2014; 23 (1): 22-34. doi: 10.1111 / jsr.12084
Vatanen T, Kostic AD, d'Hennezel E, n'abandi. Gutandukana muri Microbiome LPS Immunogenicity Itanga Autoimmunite Mubantu. Akagari. 2016; 165 (6): 842-853. doi: 10.1016 / j.cell.2016.04.007
7. Basabwe gufata buri munsi ibiryo byokurya:
Amabwiriza rusange:Amabwiriza y’imirire y’igihugu ndetse n’amahanga atanga ibyifuzo byo gufata fibre ya buri munsi, bitandukanye bitewe nimyaka, igitsina, nubuzima. Aya mabwiriza ni ingenzi mu gusobanukirwa n'akamaro ko kwinjiza fibre y'ibiryo mu mirire yacu ya buri munsi.
Imyaka yihariye Ibyifuzo:
Abana, ingimbi, abakuze, nabakuze bafite ibyokurya bitandukanye bya fibre. Ni ngombwa guhuza fibre yacu ishingiye kumyaka yacu kugirango ubuzima bwiza n'imibereho myiza. Hano, tuzacukumbura ibyifuzo byihariye kuri buri cyiciro.
Abana:Abana bafite hagati yimyaka 1 na 3 bakeneye garama 19 za fibre kumunsi, mugihe abana bafite imyaka 4 kugeza 8 bakeneye byinshi kuri garama 25 kumunsi. Ku bana bafite hagati yimyaka 9 na 13, basabwa gufata buri munsi ni garama 26 kubahungu na garama 22 kubakobwa. Kongera fibre kubana birashobora kugerwaho mugushyiramo ibinyampeke, imbuto, nimboga mubiryo byabo. Udukoryo nka pome, karoti, hamwe nuduseke twinshi dushobora kuba isoko ikomeye ya fibre yimirire kubana.
Abangavu:Abangavu bafite imyaka 14 kugeza 18 bafite fibre isabwa gato. Abahungu bari muriki kigero bagomba guhitamo garama 38 za fibre kumunsi, mugihe abakobwa bakeneye garama 26. Gushishikariza ingimbi n'abangavu kurya ibiryo bikungahaye kuri fibre nk'umugati wuzuye w'ingano, oatmeal, ibinyamisogwe, n'imbuto n'imboga zitandukanye birashobora gufasha guhaza fibre.
Abakuze:Ibyokurya bya fibre byokurya kubantu bakuru ni garama 25 kubagore na garama 38 kubagabo. Abakuze barashobora kwinjiza byoroshye fibre mumirire yabo bahitamo imigati yuzuye, umuceri wijimye, cinoa, ibishyimbo, amashu, nimbuto nyinshi nimboga. Ibiryo bikozwe n'imboga n'imbuto, imbuto, n'imbuto birashobora kandi kuba uburyohe kandi bworoshye bwo kongeramo fibre mumirire ya buri munsi.
Abakuze bakuze:Mugihe dusaza, ibyifuzo bya fibre birahinduka. Abantu bakuze barengeje imyaka 50 bagomba guhitamo garama 21 za fibre kubagore na garama 30 kubagabo. Ibiribwa bikungahaye kuri fibre nka bran cereal, prunes, flaxseeds, na avoka birashobora gufasha abantu bakuze guhaza ibyo bakeneye.
Ni ngombwa kumenya ko ibyo byifuzo ari umurongo ngenderwaho rusange kandi ibisabwa kugiti cyawe birashobora gutandukana ukurikije ubuzima bwihariye nubuzima bwawe bwite. Kugisha inama inzobere mu buzima cyangwa inzobere mu bijyanye n’imirire zirashobora gutanga ibyifuzo byihariye ukurikije ibyo umuntu akeneye n'intego.
Reba:
GBD 2017 Abafatanyabikorwa. Ingaruka ku buzima bw’ingaruka ziterwa n’imirire mu bihugu 195, 1990–2017: isesengura rifatika ry’ubushakashatsi bw’indwara ku isi yose. Lancet, Umubumbe wa 393, nomero 10184, 1958 - 1972.
USDA. (nd). Indyo Yibiryo. Yakuwe kuri https://www.nal.usda.gov/fnic/dietary-fiber
8. Kwinjiza Fibre Yibiryo Byinshi mubiryo:
Guhitamo ibiryo bikungahaye kuri Fibre:Harimo ubwoko bwinshi bwibiryo bikungahaye kuri fibre mumirire yacu ya buri munsi ningirakamaro mukubungabunga ubuzima bwiza. Kubwamahirwe, hari amahitamo menshi yo guhitamo. Imbuto nka pome, amapera, n'imbuto ntabwo biryoshye gusa ahubwo bikungahaye kuri fibre. Imboga nka broccoli, karoti, na epinari zitanga urugero runini rwa fibre y'ibiryo. Ku bijyanye n'ibinyampeke, guhitamo ibinyampeke byose nka quinoa, oats, n'umuceri wijimye nuburyo bwiza cyane bwo kongera fibre. Ibinyamisogwe nk'ibinyomoro, ibishyimbo, na soya na byo byuzuye fibre. Ubwanyuma, ibinyomoro nka almonde na waln birashobora kuba uburyohe bushimishije kandi bukungahaye kuri fibre.
Ingero za fibre karemanoshyiramo ibiryo nkimboga, ibinyampeke, imbuto, bran, ibinyampeke byuzuye, nifu. Izi fibre zifatwa "ntizifite" kuko zidakuwe mubiryo. Ibiryo birimo fibre byagaragaye ko ari ingirakamaro, kandi ababikora ntibakeneye kwerekana ko bifite ingaruka nziza kumubiri kubuzima bwabantu.
Usibye fibre fibre naturel,FDA izi ibi bikurikira byiganjemo cyangwa bigizwe na karubone nziza nka fibre y'ibiryo:
Beta-glucan
Fibre fibre
Ibishishwa bya Lycoris
Cellulose
Guar gum
Pectin
Inzige y'ibishyimbo
Hydroxypropylmethylcellulose
Byongeye kandi, FDA ishyira karubone nziza ya karubone ikurikira nka fibre y'ibiryo:
Uruvange rw'utugingo ngengabuzima twavanze (nka fibre yibisheke na fibre ya pome)
Arabinoxylan
Kurangiza
Inulin na inulin-fructans
Amylose nyinshi (RS2)
Galacto-oligosaccharide
Polydextrose
Kurwanya maltodextrin / dextrin
RS4 ihuza fosifora RS4
Glucomannan
Gum Icyarabu
Inama zifatika zo kongera fibre:Kongera fibre fibre birashobora kugerwaho binyuze mubikorwa bifatika bihuza byoroshye na gahunda zacu za buri munsi. Gutegura amafunguro nuburyo bwiza burimo kwinjiza nkana ibiryo bikungahaye kuri fibre mumafunguro yacu. Mugushyiramo imbuto zitandukanye, imboga, nintete zose muri gahunda zacu zo kurya, turashobora kongera imbaraga zo gufata fibre. Iyindi ngamba ifasha ni uguhindura resept, aho dushobora kongeramo fibre ikungahaye kuri fibre dukunda. Kurugero, kongeramo ibinyomoro cyangwa ibishyimbo kumasupu cyangwa salade birashobora kongera cyane fibre. Guhitamo ibinyampeke byuzuye byibicuruzwa nkumugati, amakariso, n ibinyampeke nabyo ni ngombwa kuko birimo fibre nyinshi ugereranije nintete zitunganijwe. Byongeye kandi, guhitamo ibiryo byiza nkimboga mbisi, kuvanga inzira, cyangwa imbuto zose birashobora kugira uruhare runini muguhuza intego zacu za buri munsi.
Ibibazo bishobora gukemuka n'ibisubizo:Nubwo kongera ibiryo byokurya bya fibre bifite akamaro kanini, harashobora kubaho ibibazo bimwe bishobora kutubuza iterambere. Imwe muri izo mbogamizi ni uguhitamo uburyohe no kumva nabi ko ibiryo bikungahaye kuri fibre ari byiza cyangwa bidashimishije. Kugira ngo dutsinde iyi nzitizi, dushobora gushakisha uburyo butandukanye bwo guteka, ibirungo, n’ibimera kugirango twongere uburyohe bwibiryo bikungahaye kuri fibre. Mugeragezwa hamwe nuburyo butandukanye no gushakisha uburyo bushimishije bwo gushyira fibre mumafunguro yacu, turashobora gukora inzira ireshya kandi iryoshye.
Iyindi mbogamizi abantu bamwe bashobora guhura nazo mugihe bagerageza kongera fibre fibre ni ikibazo cyigifu. Ibimenyetso nko kubyimba, gaze, cyangwa kuribwa mu nda birashobora kubaho. Urufunguzo rwo gukemura ibyo bibazo ni ukongera buhoro buhoro gufata fibre no kwemeza amazi meza unywa amazi menshi. Amazi afasha mugikorwa cyo gusya kandi agafasha kwirinda kuribwa mu nda. Kwishora mubikorwa bisanzwe byumubiri birashobora kandi gufasha mukubungabunga amara asanzwe. Mugutangirana no kwiyongera kwa fibre hanyuma tukiyongera buhoro buhoro mugihe, imibiri yacu irashobora kumenyera gufata fibre nyinshi, bikagabanya amahirwe yo kutarya neza.
Reba:
Slavin JL. Umwanya w'ishyirahamwe ry’imirire y'Abanyamerika: Ingaruka ku buzima bwa fibre y'ibiryo. J Am Diet Assoc. 2008 Ukuboza; 108 (12): 1716-31. doi: 10.1016 / j.jada.2008.09.014. PMID: 19027403.
Ishami ry’ubuhinzi muri Amerika, Serivisi ishinzwe ubushakashatsi mu buhinzi. (2020). Ububiko bwigihugu bwintungamubiri kubisanzwe byerekana umurage wo gusohora. Yakuwe kuri https://fdc.nal.usda.gov/
Chai, S.-C., Hooshmand, S., Saadat, RL, Payton, ME, Brummel-Smith, K., Arjmandi, BH (2012). Pome ya buri munsi na plum yumye: ingaruka kumpamvu ziterwa nindwara z'umutima-dameri ku bagore batangiye gucura. Ikinyamakuru cya Academy yimirire nimirire, 112 (8), 1158-1168. doi: 10.1016 / j.jand.2012.04.020. PMID: 22709704.
9. Umwanzuro:
Iyi ngingo yasesenguye akamaro ka fibre yimirire mugukomeza ubuzima bwiza, gucunga ibiro, kwirinda indwara zidakira, no guteza imbere imibereho myiza muri rusange.
Gusobanukirwa n'akamaro ka fibre y'ibiryo birashobora gufasha kumenyesha politiki yubuzima rusange nibikorwa bigamije kunoza imirire no kugabanya umutwaro windwara zidakira. Ubundi bushakashatsi burakenewe kugirango harebwe uburyo bwihariye fibre yimirire ikoresha inyungu zayo zitandukanye mubuzima. Byongeye kandi, kumenya ingamba zo kunoza ibiryo byibiryo, cyane cyane mubantu bafite ibyo kurya bike, bigomba kwibandwaho niperereza ryigihe kizaza.
Mu gusoza, ibimenyetso byatanzwe muri iyi ngingo yerekana uruhare rukomeye rwa fibre yimirire mugutezimbere ibintu bitandukanye byubuzima bwabantu. Kuva ku buzima bwigifu kugeza kwirinda indwara zidakira no gucunga ibiro, inyungu za fibre yimirire ni nyinshi. Mugushyira ibiryo bikungahaye kuri fibre mubyo kurya no guhuza ibyifuzo bya buri munsi byo gufata fibre, abantu barashobora kugira uruhare runini mubuzima bwabo muri rusange no kuzamura imibereho yabo.
Igihe cyo kohereza: Ugushyingo-23-2023
