Intangiriro:
Fineteri ya fibre yarushijeho kwitonda mumyaka yashize kubera inyungu nyinshi zubuzima. Nkuko ubuzima bugezweho butera ibiryo byihuse kandi bitunganya amafunguro, indri zidafite fibre zihagije zimirire zihagije zijimye. Iyi ngingo ya thesisi irasuzuma akamaro ka fibre kandi igamije gukemura ikibazo cyimpamvu dukeneye fibre mumirire yacu.
Intego yubu bushakashatsi ni ugutanga isesengura ryimbitse ryuruhare rwa fibre zimirire mugukomeza imibereho myiza no gukumira indwara zidakira. Mugushakisha ubushakashatsi nibimenyetso bihari, iyi ngingo irashaka gutanga ubumenyi kubisobanuro bya fibre zimirire mu mirire ya muntu.
2. Ibisobanuro n'ubwoko bwa fibre ya firdery:
Ibisobanuro bya Fineteri:
Fibre fibre bivuga ibice byibintu byibihingwa byibimera, inyura kuri sisitemu yo gusya ugereranije. Igizwe na fibre nkeya kandi idashobora gusohora kandi itanga inyungu zinyuranye zubuzima kubera imitungo yihariye.
Ubwoko bwa fibre ya firey:
Ubwoko bubiri bwingenzi bwa fibre ya finere ni fibre yoroshye hamwe na fibre idashobora gusohora. Gushonga fibre bishonga mumazi, bikora pel bisa na gel muburyo bwa gastrointestinal, mugihe fibre idahunnye ishonga kandi yongeraho ubwitonzi.
Inkomoko ya Fibre ya Fine:
Fine ya fibre ni myinshi mu mbuto, imboga, ibinyampeke byose, ibinyamisogwe, n'imbuto. Inkomoko zitandukanye zirimo amafaranga nuburyo bwo kurya imirire, bigatuma indyo itandukanye yo kurya umubare uhagije.
3. Uruhare rwa Fineteri mu buzima bwo gusya:
Guteza imbere imigendekere isanzwe:Kubona fibre ihagije ningirakamaro kugirango habeho sisitemu yogosha ikora neza. Bikora bite? Nibyiza, fibre yongeraho kwishima kwibeshye, bigatuma bigabanuka kandi byoroshye kunyura muri colon. Muyandi magambo, itanga POPOP yawe bimwe na bimwe kugirango bishobore gukomeza kubaho nta kibazo.
Kwirinda no kugabanya kurira kurira:Ntamuntu numwe ukunda kumva ko yose ashyigikiwe, kandi aho niho fibre zimirire ziza gutabara. Ubushakashatsi bwerekana ko kutabona fibre ihagije mu mirire yawe birashobora kugutera imbaraga. Ariko ntutinye! Muguyongera uko wafashe fibre, urashobora gufasha kugabanya ibyo bimenyetso byo gutaka no kubona ibintu byongeye kugenda. Noneho, ibuka kwikorera ibiryo-bikungahaye bya fibre kugirango ibintu bitemba bisanzwe.
Kubungabunga gut Microbiota:Dore ukuri gushimishije: Fibre fibre ikora nka superhero ya microbiota yawe. Urabona, ikora nkibyemera, bivuze itanga intungamubiri kuba bagiteri yinshuti iba mu shusho yawe. Kandi ni ukubera iki ukwiye kwita kuri bagiteri? Kuberako bagira uruhare ruteye ubwoba mubuzima bwawe muri rusange. Bafasha gusenya ibiryo, kubyara intungamubiri zingenzi, zikomeza sisitemu yumubiri, ndetse no kunoza umwuka wawe. Rero, mukabirinda fibre ihagije, utanga izi bagiteri nziza ya lisansi bakeneye kugumisha gut yawe muburyo bwo hejuru.
Kugabanya ibyago byo kugoreka indwara zitandukanijwe:Indwara ziva, zirimo gushiraho gukubita urukuta rwa colon, ntabwo wishimye na gato. Ariko tekereza iki? Indyo ya fibre ndende irashobora kuza gutabarwa. Ubushakashatsi bwerekanye ko abantu batwara fibre nyinshi bafite ibyago bike byo guteza imbere iyi miterere. Rero, ntiwibagirwe gushyiramo ibiryo byinshi bikungahaye muri byo mu mafunguro yawe kugirango bakomeze abo baherekeje kandi bagumire kopi yawe kandi bafite ubuzima bwiza.
INGINGO:
(1) mozaffarian d, hao t, rimm eb, et al. Impinduka mumirire nubuzima nuburemere bwigihe kirekire mubagore nabagabo. N engl j med. 2011; 364 (25): 2392-2404. Doi: 10.1056 / Nejmoa1014296
. Nitr uyumunsi. 2015; 50 (2): 82-89. Doi: 10.1097 / NT.00000000000080
. EUR J. 2007; 61 (61 (6): 779-785. Doi: 10.1038 / Sj.ejcn.1602575
4. Fibre ya fibre nubuyobozi buremere:
Guteza imbere ubushishozi no kugabanya inzara:Harimo ibiryo bya fibre birebire mu mirire yawe birashobora kugufasha kumva unyuzwe no kugabanya amahirwe yo kurya cyane. Bikora gute? Nibyiza, iyo utwitse ibiryo bikungahaye muri fibre, bakurura amazi kandi baguma mu nda, bituma byuzura. Nkigisubizo, ntushobora guhura nibibazo byinzara bikunze kuganisha ku gutwarwa bitari ngombwa cyangwa birenze urugero. Noneho, niba ushaka gucunga uburemere bwawe, ushyireho ibiryo bikungahaye bya fibre mumafunguro yawe birashobora kuba ingamba zoroshye ariko zifatika.
Imyitwarire myiza ya Calorie hamwe no kugenzura ibiro:Wari uzi ko fibre zimirire ifite uruhare mukugenzura Calorie. Nibyo! Iyo utwitse fibre, biratinda igogora kandi ireba macrothitrient, harimo na karubone namavuta. Ubu buryo butuma umubiri wawe ukoresha neza intungamubiri no gukumira imigezi yihuse mu rwego rw'isukari yamaraso. Mugutegeka igipimo kuri iyi karori yinjiye, fibre zimirire irashobora gufasha muburemere ndetse ifasha kwirinda umubyibuho ukabije. Tekereza rero fibre nkumufatanyabikorwa ufasha murugendo rwawe ugana uburemere bwiza.
Fibre fibre hamwe nibigize umubiri:Urashaka kubungabunga trisique? Ubushakashatsi bwerekanye ko indyo yuzuye ya fibre ifitanye isano n'uburemere bw'umubiri bwo hasi, indangagaciro z'umubiri (BMI), n'ijanisha ry'umubiri. Kubishyira gusa, abantu barya fibre nyinshi bakunda kugira imiterere yumubiri. Impamvu imwe yibi birashobora kuba ibyo kurya bya fibre nyinshi muri rusange bisagurika-ubwiza, bivuze ko ushobora kurya ingano nini y'ibiryo kuri karori imwe. Ibi birashobora gutuma wumva kunyurwa nta nkombe zikabije. Noneho, niba ugamije ibigize umubiri ubuzima bwiza, bigatuma fibre igice gisanzwe cyimirire yawe birashobora kuba byiza.
INGINGO:
Slavin Jl. Imirire ya fibre hamwe nuburemere bwumubiri. Imirire. 2005; 21 (3): 411-418. Doi: 10.1016 / j.2nut.2004.08.018
Ludwig DS, Pereira Ma, Kroenke ch, et al. Imirire ya fibre, inyungu zuburemere, hamwe nindwara yumutima indwara yindwara mu rubyiruko rukuze. Jama. 1999; 282 (16): 1539-1546. Doi: 10.1001 / Jama.282.16.1539
Pereira Ma, O'Reilly EJ, Augustsson K, et al. Imirire ya fibre hamwe ningaruka zumutima wumutima wimico: Umushinga wo guhumeka winyigisho za Cohort. ARG yimurikana med. 2004; 164 (4): 370-376. Doi: 10.1001 / Arinter.164.4.370
5. Kubuza indwara zidakira:
Ubuzima bw'imitima:Ku bijyanye no kurinda ubuzima bw'imitsima yacu, fibre ya diet rizi nk'intwari itariga. Ibiryo bikungahaye bya fibre, nk'abanyabinyampeke, imbuto, n'imboga, byerekanwe kugira ngo bigabanye cyane ibyago by'indwara z'imitima, harimo indwara z'umutima. Ubushakashatsi bwagaragaje ko abantu barya fibre nyinshi bafite urugero rwo hasi rwa cholesterol nziza (LDL) na Triglycerside mugihe cyo kwiyongera muri cholesterol nziza (HDL). Uku guhuza gukomeye gufasha kubungabunga umwirondoro utekanye kandi ugabanya amahirwe yo guteza imbere indwara ziterwa numutima. Mubyukuri, isesengura ryuzuye ryiga ubushakashatsi bwikigerwa cyanzuye ko kuri buri kigo cya garama 7 muri fibre ya fibre, ibyago byindwara zumubiri ziragabanuka kuri 9% (1).
Gucunga Diyabete Gucunga no Kwirinda:Kugenzura urwego rwisukari yamaraso nubungabunga diyabete birashobora guterwa cyane n'amahitamo yacu y'imirire, hamwe na fibre zacu zigira uruhare runini muri urwo rwego. Ubushakashatsi bwerekanye ko bugenda butwara fibre ihagije ifitanye isano no kunonosora ingendo za glycemic kandi igabanuka kwa inly no kugabanuka kwa instyine kandi igabanye inlycemic igenzura, niyo mpamvu zingenzi muri diyabete. Byongeye kandi, gufata cyane fibre ya finere yahujwe ningaruka zagabanijwe zo guteza imbere diyabete yo mu bwoko bwa 2. Isubiramo ritunganijwe hamwe na meta-gusesengura ubushakashatsi byasanze buri gakuruzi 10 yiyongera muri fibre ya buri munsi yatumye hagabanywa inshuro 27% mu gihe cyo guteza imbere diyabete yo guteza imbere 2 (2). Mugushiraho ibiryo bikungahaye bya fibre, nkibinyamisogwe, ibinyampeke byose, n'imboga, mu ndyo yacu, turashobora gufata ingamba zo gukumira no kuyobora diyabete.
Indwara Zibigosha:Kugumana sisitemu yububiko ni ngombwa kubwimibereho rusange, kandi fibre irashobora gutanga cyane imikorere yacyo. Indyo yuzuye fibre yasanze kugabanya no gukumira indwara zitandukanye zipiganwa, harimo n'indwara za Gastroophageal Indwara ya Redroephageal (Gerd) na Syndrome yurakaye (Ibs). Gerd, irangwa na aside itemewe kandi irabagira umutima, irashobora gucungwa binyuze mu kunywa ibiryo bya fibre biteza imbere amara cyangwa kugabanya ibyago byo kugarura aside (3). Mu buryo nk'ubwo, abantu barwaye ibs baravuze ko ibimenyetso bivuye ku bimenyetso nko kumera no kumara igihe bakurikira ind fibre. Muguhitamo ibinyampeke byose, imbuto, n'imboga, turashobora gufasha kubungabunga sisitemu yububiko.
Gukumira kanseri y'amabara:Kanseri y'amabara, kanseri ya gatatu isanzwe ku isi, irashobora kubuzwa igice binyuze mu guhitamo imirire, hamwe n'imirire ya fi, hamwe n'imirire minini ifite uruhare runini. Ubushakashatsi bwakomeje bwerekanye ko gufata umwanya munini w'imirire bifitanye isano nibyago byo hasi byo guteza imbere kanseri yububiko. Fibs ikora nkumukozi wa sock, afasha guteza imbere imigendekere isanzwe, kugabanya igihe cyo gutambuka, no kugabanuka ibintu byangiza muri colon. Byongeye kandi, ibiryo bikungahaye bya fibre birimo intungamubiri zingenzi nabafite antitimaxdants zishobora gufasha kurinda iterambere rya selile zabaguzi muri colon. Mu gushyira imbere ibinyampeke by'ibinyampeke byose, ibinyamisogwe, n'imbuto, abantu birashobora kugabanya ingaruka za kanseri ya kanseri y'amabara.
INGINGO:
Bikangantego de, Greenwood DC, Evans CE, et al. Imirire ya fibre ifata no guhura nindwara yumutima: Isubiramo ritunganijwe na meta-gusesengura. BMJ. 2013; 347: F6879. Doi: 10.1136 / BMJ.f6879
Yao B, Fang H, Xu W, et al. Imirire ya fibre ifata no guhura na diyabete yo mu bwoko bwa 2: Isesengura-Gusesengura-Kuza Isesengura ry'ubushakashatsi. EUR J EPODEMIOL. 2014; 29 (2): 79-88. Doi: 10.1007 / S10654-014-9875-9
Nilholm C, Larsson M, Roth B, et al. Imibereho ijyanye n'indwara za Gastroophageal hamwe nimyanzuro yo gutabara ibigeragezo. Isi J Gastrointel Pharmacol Ther. 2016; 7 (2): 224-237. Doi: 10.4292 / WJ **. V7..I2.224
6. IZINDI NZIZA Z'UBUZIMA BW'UBUZIMA BWA PROWITARY COBRE:
Ku bijyanye no kubungabunga ubuzima bwiza, fibre ya finere igaragaza ko ari nyampinga w'ukuri. Ntabwo bifasha gusa kubungabunga amara buri gihe, ariko kandi itanga inyungu zitandukanye zubuzima bwinyongera ari ngombwa kubwimibereho yacu muri rusange.
Isukari yamaraso:Imwe mu nyungu zidasanzwe za fibre zimirire nubushobozi bwayo bwo kugenga isukari yamaraso. Fibre yashonze, habonetse byinshi mubiryo nka oats nka salometero, na sayiri, n'ibinyamisogwe, bikora nka buffer ugabanya ibyuma bya glucose. Iyi gahunda yo gusiga ihindagurika ifasha gukumira imigezi yihuse mu rwego rw'isukari yamaraso, ari ingirakamaro cyane ku bantu barwaye diyabete cyangwa abafite ibyago byo guteza imbere imiterere. Mugushiramo ibiryo bikungahaye kuri fibre yoroshye mu mirire yacu ya buri munsi, nk'ibishyimbo, ibinyomoro, n'ibinyampeke, dushobora gucunga neza ubuzima bw'isukari ryamaraso no guteza imbere ubuzima bwiza (1).
Kugabanuka kwa cholesterol:Mu gushaka kubungabunga umutima muzima, fibre ya finere irashobora kutubera inshuti. Ubwoko bwihariye bwa fibre ya fibre, nkiyi fibre yoroshye iboneka muri oats na sayiri, byiga cyane kubushobozi bwabo bwo kugabanya cholesterol ya LDL Cholesterol, bikunze kwitwa Cholesterol. Iyi fibre yoroheje ikora muguhuza cholesterol muri sisitemu yo gusya no gukumira kwinjiza kwayo, bituma bigabanuka mumisoro ya Cholesterol bityo bigagabanya ibyago byindwara zumubiri bityo zikagabanya ibyago byindwara zumubiri bityo zikagabanya ibyago byindwara zumubiri bityo zikagabanya ibyago byindwara z'umutima. Mugutwara buri gihe ibiryo bikungahaye bya fibre nka cheine zose, imbuto, n'imboga, dushobora guteza imbere ubuzima bwumutima kandi tugakomeza urwego rwumutima kandi rukakomeza urwego rwiza rwa cholesterol (2).
Guteza imbere ubuzima rusange:Gufata bihagije fibre zimirire bifitanye isano ninyungu zitanga inyungu zacu muri rusange. Ubwa mbere, ubushakashatsi bwerekanye ko abantu barya fibre bihagije batezimbere ubuziranenge, bigatuma ibitotsi biruhutse kandi bivanze nijoro. Byongeye kandi, imirire ikungahaye kuri fibre yahujwe no kongera ingufu, ishobora guterwa no kurekura ingufu zitinda kubiryo bikungahaye kuri fibre-bikungahaye ku munsi wose. Byongeye kandi, gufata bihagije fibre ihagije byahujwe no kwiyoroshya kubera ingaruka nziza za fibre ku buzima bw'isi no gutanga Serotonine, NeuroTenSmitter ushinzwe kuyobora. Mugushiramo ibiryo bitandukanye bya fibre mu mafunguro yacu, nk'imbuto, imbuto, n'ibinyampeke byose, turashobora kuzamura imibereho myiza rusange no kuyobora ubuzima bukomeye (3).
Gukora ubudahangarwaSisitemu yubudahangarwa irashingiye cyane kuri microbiota nziza, kandi fibre ifite imirire igira uruhare runini mugushiraho no gukomeza gut gut gut microbiota. Fibs ikora nkibyemera, ikora nk'isoko y'ibiryo kuri bagiteri nziza mu burafu. Izi bagiteri ingirakamaro, zizwi kandi nka progisics, fasha inkunga idamugamba itanga molekile zingenzi zigira uruhare mu kwirwanaho k'umubiri. Ubusumbane muri gut microbiota, akenshi biterwa no kubura fibre ya finere, irashobora guhindura nabi imikorere idakwiriye kandi yongerera kwandura. Mugukoresha ibiryo bitandukanye bya fibre, nkimbuto, imboga, n'ibinyampeke byose, turashobora gushyigikira gut microbiota kandi tugashimangira sisitemu yumubiri (4).
INGINGO:
Anderson JW, Baird P, Davis Rh, et al. Inyungu zubuzima bwa fibre. Nutr Ibyah 2009; 67 (4): 188-205. Doi: 10.1111 / J.1753-4887.2009.00189.x
Brown L, Rosner B, Willett WW, imifuka FM. Ingaruka zo kumurika fibre ya fibre: Isesengura-meta. Am j clin nutr. 1999; 69 (1): 30-42. Doi: 10.1093 / AJCN / 69.1.30
Ukuru Ma, Jackson N, Gerstner JR, Knutboson KL. Ibitotsi bifitanye isano no gufata intungamubiri zidasanzwe. J Sinzira res. 2014; 23 (1): 22-34. Doi: 10.1111 / JSR.12084
Vatanen t, Kositike, d'Hennezel e, et al. Gutandukana muri mikorobiome lps immunogenity igira uruhare mu munyoni mubantu. Akagari. 2016; 165 (65 (65 (642-853. Doi: 10.1016 / j.cell.2016.04.007
7. Basabwe gufata buri munsi fibre ya finere:
Amabwiriza rusange:Amabwiriza y'imirire n'umuryango mpuzamahanga atanga ibyifuzo bya fibre ya buri munsi, bitandukana bishingiye kumyaka, igitsina, no kumwanya wubuzima. Aya mabwiriza ningirakamaro mugusobanukirwa akamaro ko kwinjiza fibre ya diet muri sart yacu ya buri munsi.
Ibyifuzo byihariye:
Abana, ingimbi, abakuze, nabakuze bakuze bafite ibisabwa na fibre zitandukanye. Ni ngombwa kudoda ibyo dufata bya fibre bishingiye ku myaka yacu kugirango tumenye ubuzima bwiza n'imibereho myiza. Hano, tuzasenya ibyifuzo byihariye kuri buri tsinda.
ABANA:Abana bafite imyaka 1 kugeza kuri 3 basaba garama zigera kuri 19 fibre kumunsi, mugihe abana bafite imyaka 4 kugeza 8 bakeneye cyane kuri garama 25 kumunsi. Ku bana bafite imyaka 9 kugeza ku ya 13, gufata buri munsi ni garama 26 kubahungu na garama 22 kubakobwa. Kongera umwanya wa fibre ku bana birashobora kugerwaho mu kwinjiza ibinyampeke byose, imbuto, n'imboga mu mafunguro yabo. Udukoryo nka pome, karoti, hamwe n'ibikoresho byinshi bishobora kuba isoko nziza ya fibre zimirire kubana.
Ingimbi:Ingimbi afite imyaka 14 kugeza 18 ifite ibyangombwa bya fibre nyinshi. Abahungu muriki kigero bagomba kugamije garama 38 za fibre kumunsi, mugihe abakobwa bakeneye garama 26. Gutera inkunga ingimbi zo kurya ibiryo bya fibre nkumugati wose w'ingano, oatmeal, ibinyamisogwe, n'imboga n'imboga zitandukanye birashobora gufasha kunguka ibyo bikene.
Abakuze:Imvugo ya fibre yavugije ibyifuzo kubantu bakuru bafite garama 25 kubagore na garama 38 kubagabo. Abantu bakuru barashobora kwinjiza muri fibre mu mirire yabo bahitamo imigati yabo yose, umuceri wijimye, Quinoya, ibishyimbo, ibinyomoro n'imboga nyinshi. Imiterere yimbuto zimbuto, imbuto, n'imbuto nabyo birashobora no kuba inzira nziza kandi yoroshye yo kongeramo fibre kumubiri.
Abakuze bakuze:Mugihe tumaze imyaka, ibisabwa bya fibre bihinduka. Abakuze bakuze barengeje imyaka 50 bagomba intego ya garama 21 za fibre kubagore na garama 30 kubagabo. Ibiryo bikungahaye bya fibre nka Bran Ibinyampeke, Prunes, flaxseeds, na avoka birashobora gufasha abantu bakuru bakuze bahura nibikenewe bya fibre.
Ni ngombwa kumenya ko izo saba ari umurongo ngenderwaho rusange n'ibisabwa ku giti cyabo birashobora gutandukana bishingiye ku bihe byihariye byubuzima hamwe nibihe byihariye. Kugisha inama umuganga wumwuga cyangwa wiyandikishije arashobora gutanga ibyifuzo byihariye bishingiye kubikenewe n'intego.
INGINGO:
Abafatanyabikorwa muri GBD 2017. Ingaruka z'ubuzima ziterwa ningaruka zimirire mu bihugu 195: 1990-2017: Isesengura ritunganijwe ku isi yo kwishyuza indwara mpuzamahanga yo kwiga indwara 2017. Umubumbe wa 393, ICYITONDERWA 393, 1958 - 1952.
USDA. (nd). Imirire. Yagaruwe na https:/ https://www.nal.usda.gov/fnic/dietiary-Fiber
8. Gushyiramo fibre nyinshi mu ndyo:
Guhitamo ibiryo-bikungahaye bya fibre:Harimo ibiryo byinshi bikungahaye kuri fibre mu mirire yacu ya buri munsi ni ngombwa kugirango ukomeze ubuzima bwiza. Kubwamahirwe, hari uburyo bwo guhitamo guhitamo. Imbuto nka pome, amapera, kandi imbuto ntabwo ziryoshye gusa ahubwo nazo zikungahaye kuri fibre. Imboga nka broccoli, karoti, na epinari bitanga umubare munini wa fibre. Ku bijyanye n'ibinyampeke, hitamo ibinyampeke byose nka Quinoa, amavuta, n'umuceri wijimye nuburyo bwiza cyane bwo kongera fibre. Ibinyamisogwe nk'ibinyomoro, ibishyimbo, na chickpeas nabyo bipakiye na fibre. Ubwanyuma, imbuto nka almonde ninyuzi zirashobora kuba uburyo bushimishije kandi bwa fibre bukungahaye.
Ingero za Fineteri KamereShyiramo ibiryo nk'imboga, ibinyampeke byose, imbuto, bran, bihumura ibinyampeke, n'ifu. Iyi fibre irafatwa ngo "idahwike" kuko idakuwe mubiryo. Ibiryo bikubiyemo izi fibre byagaragaye ko ari ingirakamaro, kandi ababikora ntibakeneye kwerekana ko bafite ingaruka zingirakamaro ku buzima bwa muntu.
Usibye fibre isanzwe yimirire,FDA imenya ibikurikira cyangwa synthehtipiki karubone ya karubone nka fibre yimirire:
Beta-glucan
Fibre
Shells
Selile
Guar gum
Pectin
Inzige
HydroxyPropylmethylcellcellsellsellse
Byongeye kandi, FDA ikurikirana karbohyd zikurikira zikurikira nka fibre zimirire:
Ivanga ryibimera selile (nka SUGARI COBER COBER na fibre ya Apple)
Arabinoxy
Hatugue
Induli na Indulin-Ubwoko bwa Fructans
Amylose ndende (rs2)
Galacto-oligosaccharside
Polydextrose
Kurwanya maltodextrin / dextrin
Cross-ihujwe na fosphorylated rs4
Glucomannan
Gum Icyarabu
Inama zifatika zo kongera gufata fibre:Kongera ibyorezo bya fibre birashobora kugerwaho binyuze mubikorwa bifatika bihuye muburyo bworoshye. Igenamigambi ryo kurya nuburyo bwiza bukubiyemo kwinjiza nkana ibiryo bikungahaye bya fibre mumafunguro yacu. Mugushiramo imbuto zitandukanye, imboga, hamwe nintoki zose muri gahunda zacu zo kurya, turashobora kuzamura imiti ya fibre. Indi ngamba zifasha ni uguhindura resept, aho dushobora kongeramo ibice byinshi bikungahaye kuri fibre dukunda amasahani dukunda. Kurugero, ongeraho ibinyomoro cyangwa ibishyimbo kuri soups cyangwa salade birashobora kongera ibyuma byikigereranyo. Guhitamo Ibinyampeke Byuzuye Ibicuruzwa nkumugati, pasta, nibintu nibinyampeke kandi nkibikubiyemo fibre nyinshi ugereranije nintete zitunganijwe. Byongeye kandi, uhitamo ibiryo bizima nkimboga mbisi, inzira nyabagendwa, cyangwa imbuto zose zirashobora gutanga umusanzu mugutera imbere intego za fibre ya buri munsi.
Ingorane n'ibisubizo:Mugihe wongere imirire ya fibre yacu ari ingirakamaro cyane, hashobora kubaho ibibazo bimwe bishobora kutubuza iterambere. Kimwe muri ibyo bibazo ni uburyohe bwiza kandi imyumvire itari yo ko ibiryo bya fibre bikungahasha cyangwa bidashoboka. Kugira ngo tuneshe iyi nzitizi, turashobora gushakisha uburyo butandukanye bwo guteka, ibirungo, n'amavutsi kugirango yongere uburyohe bwibiryo bikungahaye bya fibre. Mu kugerageza ibitekerezo bitandukanye no kubona uburyo bushimishije bwo gushiramo fibre mu mafunguro yacu, turashobora gutuma inzira ikireshya kandi biryoshye.
Indi mbogamizi abantu bamwe bashobora guhura nazo mugihe bagerageza kongera umwanya wabo ni ibintu byo gusya. Ibimenyetso nko kubyimba, gaze, cyangwa kurangiza birashobora kubaho. Urufunguzo rwo gukemura ibyo bibazo ni ukwongera buhoro buhoro no kwemeza amazi ahagije anywa amazi menshi. Imfashanyigisho zamazi muri gahunda yo gusya no gufasha gukumira kurira. Kwishora mubikorwa bisanzwe byumubiri birashobora kandi gufasha mugukomeza imigendekere isanzwe. Mugutangira no kwiyongera gato ka fibre hanyuma imibiri yacu igenda yiyongera mugihe, imibiri yacu irashobora kumenyera fibre yo hejuru, kugabanya amahirwe yo kutamererwa.
INGINGO:
Slavin Jl. Umwanya wishyirahamwe ryabanyamerika, ingaruka zubuzima muri fibre. J am imirire assoc. 2008. Ukuboza; 108 (12): 1716-31. Doi: 10.1016 / J.Jada20.09.014. PMid: 19027403.
Minisiteri y'ubuhinzi, serivisi y'ubushakashatsi mu buhinzi. (2020). Ububiko bw'intungamubiri z'intungamubiri ku burenganzira busanzwe bwo kurekura umurage. Yakuwe muri HTPS/FDC.nal.usda.gov/
Chai, S.-C. Hooshmand, S., Saadat, RL, Payton, njye, Brummel-Smith, K. (2012). Buri munsi pome hamwe na plum yumye: ingaruka ku ndwara z'umutima indwara z'umutima mu bagore nyuma y'iposita. Ikinyamakuru cy'ishuri ry'imirire na dinetics, 112 (8), 1158-1168. Doi: 10.1016 / J.Jand.2012.04.020. PMid: 22709704.
9. UMWANZURO:
Iyi ngingo yo muri thesis yashakishije akamaro k'umubiri wa fibre mu kubungabunga ubuzima bwiza, gucunga uburemere, gukumira indwara zidakira, no guteza imbere ubuzima rusange.
Gusobanukirwa akamaro k'umubiri wa fibre birashobora gufasha kumenyesha politiki y'ubuzima n'ibikorwa bigamije kuzamura imirire no kugabanya umutwaro w'indwara zidakira. Ubushakashatsi burakenewe kugirango tubone uburyo bwihariye fibre zimirire ikoresha inyungu zitandukanye zubuzima. Byongeye kandi, kumenya ingamba zo kunoza fibre ya fibre, cyane cyane mubantu bafite ibyo kurya bike, bigomba kwibanda kubikorwa bizaza.
Mu gusoza, Ibimenyetso byatanzwe muri iyi ngingo ya thesisi byerekana uruhare runini rwa fibre ya finere muguteza imbere ibintu bitandukanye byubuzima bwabantu. Kuva mu buzima bwo gusoresha no gucunga indwara no gucunga ibiro, inyungu za fibre zimirire zirahari. Mugushiraho ibiryo bikungahaye bya fibre mumirire yacu no guhura na fibre yasabwaga buri munsi, abantu barashobora gutanga umusanzu mubuzima bwabo muri rusange kandi bongera ubuzima bwabo.
Igihe cya nyuma: Nov-23-2023
