Intangiriro:
Mu myaka ya vuba aha, fibre y’ibiribwa yibanzweho cyane bitewe n’inyungu zayo nyinshi ku buzima. Uko imibereho ya none igenda ihinduka iy’ibiryo byihuse n’ibiryo byatunganyijwe, indyo idafite fibre ihagije yarushijeho kwiyongera. Iyi nyandiko isuzuma akamaro ka fibre y’ibiribwa kandi igamije gusubiza ikibazo cy’impamvu dukeneye fibre mu ndyo zacu.
Intego y'ubu bushakashatsi ni ugutanga isesengura ryimbitse ku ruhare rwa fibre mu mirire mu kugira ubuzima bwiza no kwirinda indwara zidakira. Mu gusuzuma ubushakashatsi n'ibimenyetso bihari, iyi nkuru igamije kumenyekanisha akamaro ka fibre mu mirire y'abantu.
2. Ibisobanuro n'ubwoko bwa fibre mu mirire:
Ibisobanuro bya Fibre mu mirire:
Fibre y'ibiribwa yerekeza ku bice by'ibimera bidasya neza, binyura mu buryo bw'igogora bitarangirika neza. Igizwe n'imitsi ishongesha n'idashongesha kandi itanga inyungu zitandukanye ku buzima bitewe n'imiterere yayo yihariye.
Ubwoko bwa Fibre mu mirire:
Ubwoko bubiri bw'ingenzi bwa fibre mu mirire ni fibre ishongesha n'ifibre idashobora gushonga. Fibre ishongesha ishongesha mu mazi, igakora ikintu gisa na gel mu nzira y'igifu, mu gihe fibre idashobora gushonga idashonga kandi yongera ubunini mu mwanda.
Inkomoko y'imirire ya fibre:
Fibre iboneka mu mbuto, imboga, ibinyampeke, ibinyamisogwe, n'imbuto z'ibinyamisogwe. Ibiribwa bitandukanye birimo ingano n'ubwoko butandukanye bwa fibre, bigatuma indyo itandukanye iba ingenzi kugira ngo umuntu arye ingano ihagije.
3. Uruhare rwa Fibre mu mirire mu buzima bw'igogora:
Guteza imbere ingendo z'amara zisanzwe:Kubona fibre ihagije mu mirire ni ingenzi cyane kugira ngo uturemangingo tw’igogora dukomeze gukora neza. Bigenda bite? Fibre yongeraho indi ndunduro ku mwanda wawe, bigatuma urushaho gukomera no koroha kunyura mu mara. Mu yandi magambo, ituma umwanda wawe urushaho gusohoka nta kibazo.
Gukumira no kugabanya impatwe:Nta muntu ukunda kumva afite intege nke, kandi niho fibre ikomoka ku mirire ifasha. Ubushakashatsi bwerekana ko kutabona fibre ihagije mu mirire yawe bishobora gutuma urushaho kugira ibyago byo kurwara impatwe. Ariko ntugire ubwoba! Mu kongera ifunguro ryawe rya fibre, ushobora kugabanya ibimenyetso byo kubabara mu impatwe no kongera gukora ibintu. Rero, ibuka kurya ibiryo byinshi birimo fibre kugira ngo ibintu bikomeze kugenda neza mu buryo busanzwe.
Kubungabunga mikorobe nziza mu mara:Dore ikintu gishimishije: fibre ikoreshwa mu mirire ikora nk'intwari kuri mikorobe zo mu mara yawe. Urabona, ikora nk'iy'ibanze, bivuze ko itanga intungamubiri kuri bagiteri nziza ziba mu mara yawe. Kandi kuki wakwitaho kuri izi bagiteri? Kuko zigira uruhare runini mu buzima bwawe muri rusange. Zifasha mu gusenya ibiryo, gukora intungamubiri z'ingenzi, gukomeza ubudahangarwa bw'umubiri wawe, ndetse no kunoza ibyiyumvo byawe. Rero, iyo uriye fibre ihagije, uba uha izi bagiteri z'ingirakamaro ingufu zikenewe kugira ngo amara yawe akomeze kumera neza.
Kugabanya ibyago byo kurwara indwara zitandukanye:Indwara zitandukanye, zirimo kwirema udupfunyika mu rukuta rw'amara, ntabwo zishimishije na gato. Ariko se utekereza iki? Indyo irimo fibre nyinshi ishobora kongera kugufasha. Ubushakashatsi bwagaragaje ko abantu barya fibre nyinshi bafite ibyago bike byo kurwara iyi ndwara ibabaza. Rero, ntukibagirwe gushyiramo ibiryo bikungahaye kuri fibre mu mafunguro yawe kugira ngo ukomeze utwo dupfunyika kandi ukomeze kugira ubuzima bwiza.
Amareferensi:
(1) Mozaffarian D, Hao T, Rimm EB, n'abandi. Impinduka mu mirire n'imibereho ndetse no kwiyongera ibiro mu gihe kirekire ku bagore n'abagabo. N Engl J Med. 2011;364(25):2392-2404. doi:10.1056/NEJMoa1014296
(2) McRorie JW Jr. Uburyo bushingiye ku bimenyetso ku nyongeramusaruro za fibre n'inyungu z'ubuzima zifite akamaro mu buvuzi, igice cya 1: icyo wakwitaho n'uburyo bwo gutanga inama ku buvuzi bwiza bwa fibre. Nutr Today. 2015;50(2):82-89. doi:10.1097/NT.00000000000000080
. Eur J Clin Nutr. 2007; 61 (6): 779-785. doi: 10.1038 / sj.ejcn.1602575
4. Kugenzura Fibre n'ibiro by'indyo:
Guteza imbere guhaga no kugabanya inzara:Gushyira ibiryo birimo fibre nyinshi mu mirire yawe bishobora kugufasha kumva unyuzwe kandi bikagabanya amahirwe yo kurya cyane. Bigenda bite? Iyo uriye ibiryo bikungahaye kuri fibre, bikurura amazi bikagutera kumva unyuzwe. Kubera iyo mpamvu, ntabwo ushobora guhura n'ibyo bibazo byo gusonza akenshi bigatera kurya ibiryo bitari ngombwa cyangwa kurya cyane. Niba rero ushaka kugabanya ibiro byawe, gushyira ibiryo bikungahaye kuri fibre mu mafunguro yawe bishobora kuba ingamba yoroshye ariko ifite akamaro.
Kumenya Kalori neza no Kugenzura Ibiro:Ese wari uzi ko fibre ifite uruhare mu kugenzura uburyo ibiryo byinjizwamo karori? Nibyo koko! Iyo uriye fibre, igabanya umuvuduko w'igogora no kwinjiza intungamubiri macro, harimo karubohidrati n'ibinure. Ubu buryo butuma umubiri wawe ukoresha neza izi ntungamubiri no gukumira ukwiyongera cyane kw'isukari mu maraso. Mu kugenzura umuvuduko w'izi kalori zinjizwamo, fibre ishobora gufasha mu kugabanya ibiro ndetse no gukumira umubyibuho ukabije. Rero, tekereza fibre nk'umufatanyabikorwa w'ingirakamaro mu rugendo rwawe rugana ku buremere bwiza.
Fibre n'imiterere y'umubiri:Urashaka gukomeza kugira umubiri mwiza? Ubushakashatsi bwagaragaje ko indyo irimo fibre nyinshi ifitanye isano no kugabanya ibiro by'umubiri, igipimo cy'uburemere bw'umubiri (BMI), n'igipimo cy'ibinure mu mubiri. Mu magambo make, abantu barya fibre nyinshi bakunze kugira imiterere myiza y'umubiri. Impamvu imwe ishobora kuba ari uko ibiryo birimo fibre nyinshi muri rusange biba bifite kalori nke, bivuze ko ushobora kurya ibiryo byinshi kuri kalori zingana. Ibi bishobora gutuma wumva unyuzwe udakoresheje kalori nyinshi. Niba rero ugamije kugira imiterere myiza y'umubiri, gukoresha fibre mu mirire yawe bishobora kuba ari igikorwa cyiza.
Amareferensi:
Slavin JL. Fibre y'ibiribwa n'uburemere bw'umubiri. Imirire. 2005;21(3):411-418. doi:10.1016/j.nut.2004.08.018
Ludwig DS, Pereira MA, Kroenke CH, n'abandi. Fibre y'imirire, kwiyongera ibiro, n'indwara z'umutima n'imitsi mu rubyiruko. JAMA. 1999;282(16):1539-1546. doi:10.1001/jama.282.16.1539
Pereira MA, O'Reilly EJ, Augustsson K, n'abandi. Fibre y'imirire n'ibyago byo kurwara indwara y'umutima: Umushinga wo guhuza abantu mu bushakashatsi ku matsinda. 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 bw'umutima n'imitsi, fibre igaragara nk'intwari itaramenyekana. Ibiryo bikungahaye kuri fibre, nk'ibinyampeke byuzuye, imbuto n'imboga, byagaragaye ko bigabanya cyane ibyago byo kurwara indwara z'umutima n'imitsi, harimo indwara z'umutima n'imitsi yo mu bwonko. Ubushakashatsi bwagaragaje ko abantu barya fibre nyinshi mu mirire bafite urugero ruto rwa cholesterol mbi (LDL) na triglycerides mu gihe barushaho kwiyongera kwa cholesterol nziza (HDL). Uru ruvange rukomeye rufasha mu kubungabunga imiterere myiza y'ibinure mu maraso no kugabanya amahirwe yo kurwara indwara ziterwa n'umutima. Mu by'ukuri, isesengura ryimbitse ry'ubushakashatsi bwakozwe bwagaragaje ko kuri buri garama 7 ziyongereyeho fibre, ibyago byo kurwara indwara z'umutima bigabanukaho 9% (1).
Kurwanya no gukumira diyabete:Kugenzura urugero rw'isukari mu maraso no gucunga diyabete bishobora kugira ingaruka zikomeye ku mirire duhitamo, kandi fibre ikoreshwa mu mirire igira uruhare runini muri uru rwego. Ubushakashatsi bwagaragaje ko kurya fibre ihagije bifitanye isano no kunoza urwego rw'imirire ihanitse no kugabanya ubushobozi bwo kurwanya insuline, ibyo bikaba ari ibintu by'ingenzi mu gucunga diyabete. Byongeye kandi, kurya fibre nyinshi mu mirire byagaragaye ko bigabanya ibyago byo kurwara diyabete yo mu bwoko bwa 2. Isuzuma ryakozwe ku buryo bunonosoye n'isesengura ry'ubushakashatsi ryagaragaje ko buri kwiyongera kwa garama 10 mu kurya fibre buri munsi byatumye ibyago byo kurwara diyabete yo mu bwoko bwa 2 bigabanukaho 27%. Dushyize mu mirire yacu ibiryo bikungahaye kuri fibre, nk'ibinyamisogwe, ibinyampeke byuzuye, n'imboga, dushobora gufata ingamba zo gukumira no gucunga diyabete.
Indwara zo mu gifu:Kubungabunga sisitemu y’igogora nziza ni ingenzi ku mibereho myiza muri rusange, kandi fibre ishobora kugira uruhare runini mu mikorere yayo myiza. Indyo ikungahaye kuri fibre yagaragaye ko igabanya kandi ikarinda indwara zitandukanye z’igogora, harimo indwara ya gastroesophageal reflux (GERD) na irritable bowel syndrome (IBS). GERD, irangwa no kurwara aside reflux no gushya, ishobora kugenzurwa binyuze mu kurya ibiryo bikungahaye kuri fibre bituma amara agenda neza kandi bikagabanya ibyago byo kurwara aside reflux (3). Mu buryo nk'ubwo, abantu barwaye IBS bavuze ko bakize ibimenyetso nko kubyimba no kuribwa mu nda iyo bakurikira indyo ikungahaye kuri fibre. Duhisemo ibinyampeke byuzuye, imbuto n'imboga, dushobora gufasha mu kubungabunga sisitemu y’igogora nziza.
Kwirinda kanseri y'inkondo y'umura:Kanseri y'inkondo y'umura, kanseri ya gatatu ikunze kugaragara ku isi, ishobora kwirindwa igice binyuze mu mahitamo y'imirire, aho indyo irimo fibre nyinshi igira uruhare runini. Ubushakashatsi bwagaragaje ko kurya fibre nyinshi bifitanye isano n'ibyago bike byo kurwara kanseri y'inkondo y'umura. Fibre ikora nk'ikintu gitera imbaraga nyinshi, igafasha mu gutuma amara agenda buri gihe, ikagabanya igihe cyo kuyitwara, kandi ikagabanya ibintu byangiza mu mara. Byongeye kandi, ibiryo bikungahaye kuri fibre birimo intungamubiri z'ingenzi na antioxydants bishobora gufasha mu kurinda itera ry'uturemangingo twa kanseri mu mara. Mu gushyira imbere kurya ibinyampeke byuzuye, ibinyamisogwe, n'imbuto, abantu bashobora kugabanya cyane ibyago byo kurwara kanseri y'inkondo y'umura.
Amareferensi:
Threapleton DE, Greenwood DC, Evans CE, n'abandi. Gufata fibre mu mirire n'ibyago byo kurwara indwara z'umutima n'imitsi: isuzuma ryimbitse n'isesengura rya meta. BMJ. 2013;347:f6879. doi:10.1136/bmj.f6879
Yao B, Fang H, Xu W, n'abandi. Gufata fibre mu mirire n'ibyago byo kurwara Diyabete yo mu bwoko bwa 2: Isesengura ry'igipimo n'ibisubizo by'ubushakashatsi buteganijwe. Eur J Epidemiol. 2014;29(2):79-88. doi:10.1007/s10654-014-9875-9
Nilholm C, Larsson M, Roth B, n'abandi. Ubuzima bujyanye n'indwara yo kubura amaraso mu gifu n'imyanzuro yavuye mu igeragezwa ry'indwara. World J Gastrointest Pharmacol Ther. 2016; 7(2): 224-237. doi: 10.4292/wj**.v7.i2.224
6. Izindi nyungu ku buzima za fibre:
Ku bijyanye no kugira ubuzima bwiza, fibre igaragara ko ari ingenzi cyane. Ntabwo ifasha gusa mu kubungabunga amara neza, ahubwo inatanga n'izindi nyungu nyinshi ku buzima bwacu muri rusange.
Kugenzura isukari mu maraso:Imwe mu nyungu zitangaje za fibre ni ubushobozi bwayo bwo kugenzura urugero rw'isukari mu maraso. Fibre ishongesha, iboneka cyane mu biribwa nka oats, sayiri, n'ibinyamisogwe, ikora nk'umuyoboro mu kugabanya umuvuduko w'isukari mu mubiri. Iyi gahunda yo gusya buhoro buhoro ifasha gukumira ukwiyongera vuba kw'isukari mu maraso, ibi bikaba ingirakamaro cyane cyane ku bantu barwaye diyabete cyangwa abafite ibyago byo kurwara iyo ndwara. Dushyize ibiryo bikungahaye kuri fibre ishongesha mu mirire yacu ya buri munsi, nk'ibishyimbo, amashu, n'ibinyampeke byuzuye, dushobora gucunga neza urugero rw'isukari mu maraso yacu no guteza imbere ubuzima bwiza muri rusange (1).
Kugabanya cholesterol:Mu gushaka gukomeza kugira umutima muzima, fibre ishobora kuba inshuti yacu. Ubwoko bwihariye bwa fibre, nk'imitsi ishongesha iboneka mu bijumba na sayiri, bwakoreweho ubushakashatsi bwimbitse ku bushobozi bwazo bwo kugabanya urugero rwa cholesterol ya LDL, izwi cyane nka cholesterol "mbi". Iyi fibre ishongesha ikora mu gufata cholesterol mu igogora no kubuza kuyinjiramo, bigatuma urugero rwa cholesterol rugabanuka bityo bikagabanya ibyago byo kurwara indwara z'umutima n'imitsi. Dukoresheje buri gihe ibiryo bikungahaye kuri fibre nk'ibinyampeke byuzuye, imbuto n'imboga, dushobora guteza imbere ubuzima bw'umutima no kubungabunga urugero rwa cholesterol nziza (2).
Guteza imbere imibereho myiza muri rusange:Gufata fibre ihagije mu mirire bifitanye isano n'inyungu nyinshi zigira uruhare mu mibereho myiza yacu muri rusange. Ubwa mbere, ubushakashatsi bwagaragaje ko abantu barya fibre ihagije bagira ibitotsi byiza, bigatuma baruhuka neza kandi bagasinzira neza nijoro. Byongeye kandi, indyo ikungahaye kuri fibre yagaragaye ko itera imbaraga nyinshi, zishobora guterwa no kurekura buhoro buhoro ingufu ziva mu biribwa bikungahaye kuri fibre, bigatuma habaho isoko ihoraho y'ibikomoka ku bimera umunsi wose. Byongeye kandi, gufata fibre ihagije mu mirire byagaragaye ko bitera imbaraga nyinshi bitewe n'ingaruka nziza za fibre ku buzima bw'amara no gukora serotonin, urwego rw'imitsi rushinzwe kugenzura ibyiyumvo. Dushyize mu mafunguro yacu ubwoko butandukanye bw'ibiribwa bikungahaye kuri fibre, nk'imbuto, imbuto, n'ibinyampeke byuzuye, dushobora kongera ubuzima bwacu muri rusange no kubaho ubuzima bwiza (3).
Ubudahangarwa bw'umubiri bwongerewe:Ubudahangarwa bw'umubiri bwacu bushingiye cyane ku mikorobe nziza mu mara, kandi fibre ikora nk'umuti ukomeye mu kurema no kubungabunga mikorobe ikomeye mu mara. Fibre ikora nk'umuti urinda indwara, ikaba isoko y'ibiryo bya bagiteri nziza mu mara. Izi bagiteri nziza, zizwi kandi nka probiotics, zifasha mu gushyigikira imikorere y'ubudahangarwa bw'umubiri mu gukora molekile z'ingenzi zigira uruhare mu kurinda umubiri indwara zandura. Kudahuza neza kwa mikorobe mu mara, akenshi guterwa no kubura fibre mu mirire, bishobora kugira ingaruka mbi ku imikorere y'ubudahangarwa bw'umubiri no kongera ibyago byo kwandura indwara. Dukoresheje ibiryo bitandukanye bikungahaye kuri fibre, nk'imbuto, imboga, n'ibinyampeke byuzuye, dushobora gushyigikira mikorobe nziza mu mara no gukomeza ubudahangarwa bw'umubiri wacu (4).
Amareferensi:
Anderson JW, Baird P, Davis RH, n'abandi. Akamaro k'imirire ka fibre ku buzima. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x
Brown L, Rosner B, Willett WW, Sacks FM. Ingaruka zo kugabanya cholesterol mu mirire: isesengura rya meta. Am J Clin Nutr. 1999;69(1):30-42. doi:10.1093/ajcn/69.1.30
Grandner MA, Jackson N, Gerstner JR, Knutson KL. Ibimenyetso by'ibitotsi bifitanye isano no gufata intungamubiri zihariye. J Sleep Res. 2014;23(1):22-34. doi:10.1111/jsr.12084
Vatanen T, Kostic AD, d'Hennezel E, n'abandi. Ihindagurika rya mikorobe LPS Ubudahangarwa bw'umubiri bugira uruhare mu bwiyongere bw'umubiri mu bantu. Seli. 2016;165(6):842-853. doi:10.1016/j.cell.2016.04.007
7. Ifunguro rya buri munsi rya Fibre risabwa:
Amabwiriza Rusange:Amabwiriza y’imirire y’igihugu n’ay’isi yose atanga inama ku birebana n’ifunguro rya fibre buri munsi, ritandukanye bitewe n’imyaka, igitsina, n’urwego rw’ubuzima. Aya mabwiriza ni ingenzi mu gusobanukirwa akamaro ko gushyira fibre mu mirire yacu ya buri munsi.
Inama zijyanye n'imyaka:
Abana, ingimbi, abantu bakuru, n'abantu bakuru bafite ibyo bakeneye mu mirire itandukanye bya fibre. Ni ngombwa guhindura indyo yacu ya fibre bitewe n'imyaka yacu kugira ngo tugire ubuzima bwiza n'imibereho myiza. Aha, turaza gusuzuma inama zihariye kuri buri cyiciro cy'imyaka.
Abana:Abana bafite hagati y'umwaka umwe na 3 bakeneye garama zigera kuri 19 za fibre ku munsi, mu gihe abana bafite hagati y'imyaka 4 na 8 bakeneye garama 25 ku munsi. Ku bana bafite hagati y'imyaka 9 na 13, ifunguro rya buri munsi ry’abahungu ni garama 26 na garama 22 ku bakobwa. Kongera ifunguro rya fibre ku bana bishobora kugerwaho binyuze mu gushyira ibinyampeke byuzuye, imbuto n'imboga mu mafunguro yabo. Udukoryo nka pome, karoti, n'ibinyampeke byinshi bishobora kuba isoko nziza y'ibyokurya by'abana.
Ingimbi n'abangavu:Ingimbi n'abangavu bafite hagati y'imyaka 14 na 18 bakeneye fibre nyinshi. Abahungu bo muri iki kigero bagomba kwitega garama 38 za fibre ku munsi, mu gihe abakobwa bakeneye garama 26. Gushishikariza abangavu kurya ibiryo bikungahaye kuri fibre nk'umugati w'ingano, oatmeal, ibinyamisogwe, n'imbuto n'imboga bitandukanye bishobora gufasha guhaza ibyo bakeneye kuri fibre.
Abantu bakuru:Abantu bakuru bagomba gufata fibre mu mirire yabo ni garama 25 ku bagore na garama 38 ku bagabo. Abantu bakuru bashobora gushyira fibre mu mirire yabo mu buryo bworoshye bahitamo umugati wuzuye, umuceri w’umukara, quinoa, ibishyimbo, lentile, hamwe n’imbuto nyinshi n’imboga nshya. Ibiryo biryoshye bikozwe mu mboga imbuto, imbuto n’imbuto nabyo bishobora kuba uburyo bwiza kandi bworoshye bwo kongera fibre mu mirire ya buri munsi.
Abantu bakuru:Uko tugenda dusaza, ibyo dukeneye mu mubiri bihinduka. Abantu bakuze barengeje imyaka 50 bagomba kwibanda kuri garama 21 za fibre ku bagore na garama 30 ku bagabo. Ibiribwa bikungahaye kuri fibre nka bran cereal, prunes, flaxseeds, na avoka bishobora gufasha abantu bakuze guhaza ibyo bakeneye mu mubiri.
Ni ngombwa kumenya ko izi nama ari amabwiriza rusange kandi ibisabwa ku muntu ku giti cye bishobora gutandukana bitewe n’imiterere y’ubuzima bwihariye n’imimerere ye bwite. Kugisha inama inzobere mu by’ubuzima cyangwa inzobere mu mirire bishobora gutanga inama zihariye bitewe n’ibyo umuntu akeneye n’intego ze.
Amareferensi:
Abafatanyabikorwa mu mirire ya GBD 2017. Ingaruka ku buzima ziterwa n'ingaruka ku mirire mu bihugu 195, 1990–2017: isesengura ryakozwe ku bushakashatsi ku mutwaro w'indwara ku isi 2017. The Lancet, Umubumbe wa 393, Ibaruwa 10184, 1958 - 1972.
USDA. (nd). Fibre y'ibiribwa. Byakuwe kuri https://www.nal.usda.gov/fnic/dietary-fiber
8. Gushyiramo fibre nyinshi mu mirire:
Guhitamo ibiryo bikungahaye kuri fibre:Gushyira mu mirire yacu ya buri munsi ibiryo byinshi bikungahaye kuri fibre ni ingenzi cyane kugira ngo tugire ubuzima bwiza. Ku bw'amahirwe, hari amahitamo menshi yo guhitamo. Imbuto nka pome, peares, n'imbuto ntiziryoshye gusa ahubwo zikungahaye kuri fibre. Imboga nka broccoli, karoti, epinari zitanga fibre nyinshi. Ku bijyanye n'ibinyampeke, guhitamo ibinyampeke byuzuye nka quinoa, oats, n'umuceri w'umukara ni uburyo bwiza bwo kongera indyo yacu. Ibinyampeke nk'amashu, ibishyimbo, n'ibishyimbo nabyo byuzuyemo fibre. Hanyuma, imbuto nka almond na walnuts zishobora kuba amahitamo meza kandi akungahaye kuri fibre.
Ingero z'imirire karemanoharimo ibiribwa nk'imboga, ibinyampeke byuzuye, imbuto, ibinyampeke, ibinyampeke byaciwe, n'ifu. Iyi migozi ifatwa nk' "ifite ubuzima bwiza" kuko idakurwa mu biribwa. Byagaragaye ko ibiryo birimo iyi migozi ari ingirakamaro, kandi ababikora ntibagomba kugaragaza ko bifite ingaruka nziza ku buzima bw'abantu.
Uretse intungamubiri karemano zo mu mirire,FDA yemera ko ibi bikurikira bya karubohidrati bitaryoshywa cyangwa byakozwe mu buryo bwa sintetike ari fibres:
Beta-glucan
Fibre ishongesha
Ibisuguti bya Lycoris
Selilulose
Guar gum
Pectin
Ishinya ry'ibishyimbo by'inzige
Hydroxypropylmethylcellulose
Byongeye kandi, FDA ishyira ibi bikurikira mu byiciro bya karubohidrati zidatunganywa nk'ibinyabutabire:
Udupira tw’inkuta z’ibimera bivanze (nk’udupira tw’ibishishwa by’ibimera n’udupira tw’amapera)
Arabinoxylan
Alginate
Inulini n'ubwoko bwa inulini fructans
Amilose nyinshi (RS2)
Galacto-oligosaccharides
Polydextrose
Irwanya maltodextrin/dextrin
RS4 ifite fosfori ihuza amashami
Glucomannan
Igicucu cy'Ikirabu
Inama z'ingirakamaro zo kongera ikoreshwa rya fibre:Kongera ifunguro ryacu rya fibre bishobora kugerwaho binyuze mu ngamba zifatika zijyanye no mu buzima bwacu bwa buri munsi. Gutegura amafunguro ni uburyo bwiza bukubiyemo gushyira mu mafunguro yacu ibiryo bikungahaye kuri fibre. Dukoresheje imbuto zitandukanye, imboga, n'ibinyampeke byuzuye, dushobora kongera ifunguro rya fibre mu buryo butagoranye. Indi ngamba y'ingirakamaro ni uguhindura uburyo bwo guteka, aho dushobora kongeramo ibintu bikungahaye kuri fibre mu mafunguro dukunda. Urugero, kongeramo lentils cyangwa ibishyimbo mu isupu cyangwa salade bishobora kongera cyane ifumbire yabyo. Guhitamo ubwoko bw'ibiryo byuzuye nk'umugati, makaroni, n'ibinyampeke nabyo ni ingenzi kuko ibi birimo fibre nyinshi ugereranije n'ibinyampeke byatunganyijwe. Byongeye kandi, guhitamo utuntu duto nk'imboga mbisi, uruvange rw'inzira, cyangwa imbuto zuzuye bishobora gufasha cyane mu kugera ku ntego zacu za buri munsi za fibre.
Imbogamizi n'ibisubizo bishoboka:Nubwo kongera indyo yacu ya fibre ari ingirakamaro cyane, hari imbogamizi zimwe na zimwe zishobora kubangamira iterambere ryacu. Imwe muri izi mbogamizi ni uburyohe dukunda no kwibeshya ko ibiryo bikungahaye kuri fibre ari bibi cyangwa bitaryoshye. Kugira ngo dutsinde iyi mbogamizi, dushobora gushakisha uburyo butandukanye bwo guteka, ibirungo, n'ibimera kugira ngo twongere uburyohe bw'ibiryo bikungahaye kuri fibre. Dukoresheje uburyo butandukanye bwo guteka no gushaka uburyo bwiza bwo gushyiramo fibre mu mafunguro yacu, dushobora gutuma uburyohe burushaho kuba bwiza kandi buryoshye.
Indi mbogamizi bamwe bashobora guhura nayo iyo bagerageza kongera fibre mu mirire yabo ni ukudakora neza mu igogora. Ibimenyetso nko kubyimba, umwuka cyangwa impatwe bishobora kubaho. Ikintu cy'ingenzi mu gukemura ibi bibazo ni ukongera buhoro buhoro fibre mu mirire no kwemeza ko amazi ahagije ahagije unywa amazi menshi. Amazi afasha mu igogora kandi agafasha kwirinda impatwe. Gukora imyitozo ngororamubiri ihoraho bishobora no gufasha mu gukomeza kwimuka buri gihe. Duhereye ku kwiyongera gato kwa fibre no kuyongera buhoro buhoro uko igihe kigenda gihita, imibiri yacu ishobora kumenyera ifu nyinshi mu mirire, bigabanura amahirwe yo kubabara mu igogora.
Amareferensi:
Slavin JL. Umwanya w'Ishyirahamwe ry'Abanyamerika ryita ku mirire: Ingaruka ku buzima ziterwa n'ibinure mu mirire. J Am Diet Assoc. 2008. Ukuboza;108(12):1716-31. doi: 10.1016/j.jada.2008.09.014. PMID: 19027403.
Ishami rya Amerika ry’Ubuhinzi, Serivisi y’Ubushakashatsi ku Buhinzi. (2020). Ububiko bw’amakuru bw’intungamubiri bw’igihugu ku irekurwa ry’amateka y’amateka. Byakuwe 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 ugereranije n'ipuramu yumye: ingaruka ku bintu bishobora gutera indwara z'umutima n'imitsi ku bagore bamaze gucura. Ikinyamakuru cy'Ishuri Rikuru ry'Imirire n'Imirire, 112(8), 1158-1168. doi: 10.1016/j.jand.2012.04.020. PMID: 22709704.
9. Umwanzuro:
Iyi nyandiko y’inyongera yasuzumye akamaro ka fibre mu kugira ubuzima bwiza, gucunga ibiro, kwirinda indwara zidakira, no guteza imbere imibereho myiza muri rusange.
Gusobanukirwa akamaro ka fibre mu mirire bishobora gufasha kumenya politiki n'ingamba z'ubuzima rusange zigamije kunoza imirire no kugabanya umutwaro w'indwara zidakira. Hakenewe ubushakashatsi bwiyongereyeho kugira ngo hamenyekane uburyo bwihariye fibre mu mirire ikoresha mu gutanga inyungu zitandukanye ku buzima. Byongeye kandi, kumenya ingamba zo kunoza imirire y'ibiryo, cyane cyane mu baturage barya bike, bigomba kuba intego y'ubushakashatsi bw'ejo hazaza.
Mu gusoza, ibimenyetso byatanzwe muri iyi nyandiko bigaragaza uruhare runini rwa fibre mu guteza imbere ubuzima bw'abantu. Kuva ku buzima bw'igogora kugeza ku kwirinda indwara zidakira no kugabanya ibiro, inyungu za fibre mu mirire ni nyinshi. Mu gushyira ibiryo bikungahaye kuri fibre mu mirire yacu no guhaza ifunguro rya buri munsi rya fibre, abantu bashobora kugira uruhare runini mu mibereho myiza yabo muri rusange no kunoza ubuzima bwabo.
Igihe cyo kohereza: Ugushyingo-23-2023
