Fibre Inogonesa Kana Kukonzera Kuzvimbirwa? Kutarisa Kwakakosha

Zvemukati

• Fibha Inowanzo Yakanaka Kugaya
• Iyo Inogona Kubvisa Kuzvimbirwa Kwevanhu Vazhinji
• Mune Dzimwe Nyaya, Kudya Kwakawanda Fibha Kunoita Kuti Kuzvimbirwa Kuwedzere
• Mhando Dzakanyanya dzeFibre Kubvisa Kuzvimbirwa
• Zvakanakisa Zvekudya Kuti Ubvise Kuzvimbirwa
• Tora Meseji Yekumba

Kuzvimbirwa idambudziko rakajairika iro rinobata vanosvika makumi maviri muzana yevanhu gore rega rega (,).

Mamiriro akaoma kutsanangura, sezvo tsika dzekugezera dzichisiyana zvakanyanya kubva pamunhu kusvika pamunhu.

Nekudaro, kana iwe uine madiki asingasviki matatu ura pavhiki uye zvituru zvako zvakaoma, zvakaoma uye zvakaoma kupfuudza, ungangozvimbirwa.

Chimwe chezvikamu zvakajairika zveavo mazano kune vanhu vakaomeswa ndeyekudya yakawanda fiber.

Asi zano iri rinoshanda here? Ngatitarisei.

Fibha Inowanzo Yakanaka Kugaya

Dhayeti fiber ndiro zita rinopihwa kune asiri-anogaya macarhydrate muzvirimwa. Inogona kuwanikwa mune zvese zvirimwa zvekudya, kusanganisira michero, miriwo, zviyo, nzungu uye mhodzi.

Inowanzoiswa mumapoka maviri, zvichibva pakunyungudika:

• Insoluble faibha: Inowanikwa muzviyo zvegorosi, miriwo uye zviyo zvakakwana.
• Soluble faibha: Inowanikwa muoat bran, nzungu, mhodzi, bhinzi, nyemba uye pizi, pamwe nemimwe michero nemiriwo.

Izvo zvakati, zvikafu zvakawandisa zvine fiber zvine musanganiswa weasina kusungunuka uye inogadziriswa fiber mune zviyero zvakasiyana.

Kunyangwe muviri wako usingakwanise kugaya faibha, kudya zvakakwana kunofungidzirwa kuti kwakakosha kwazvo kuhutano hwako. Izvi zvinodaro nekuti chikafu chekudya chinowedzera saizi yemasturu ako uye chinoita kuti ave akapfava.

Makuru, magaro akanyorovera anobatsira kukuchengetedza nguva dzose, sezvo achifamba nekukurumidza kuburikidza neura hwako uye zviri nyore kupfuudza ().

Aya maviri marudzi efaibha anobatsira neizvi munzira dzakasiyana zvishoma.

Insoluble fiber bulks inokwidza chigaro chako uye inoita sebrashi, ichitsvaira kuburikidza neura hwako kuti ibudise zvese kunze uye chengetedza zvinhu kufamba.

Iyo yakasanganiswa inosanganisa mvura uye inogadzira chinhu chakaita segel. Izvi zvinobatsira chetsoka yako kupfuura zvakanaka kuburikidza ura hwako uye kunatsiridza chimiro chayo uye kusachinja-chinja.

Iko kuvirisa kwerumwe rudzi rwefibha inosungunuka, inozivikanwa sema prebiotic, mune ura hukuru kunogona zvakare kubatsira kuchengetedza hutano hwakanaka nekuwedzera huwandu hwayo hwehutachiona hwakanaka ().

Izvi zvinogona zvakare kuvandudza hutano hwako nekuderedza njodzi yako yerudzi rwechipiri chirwere cheshuga, chirwere chemwoyo uye kufutisa ().

Kudya fiber yakakwana kunogona kukubatsira kuti ugare uchigara. Iyo inogona zvakare kuvandudza chiyero chebhakitiriya akanaka mumatumbu ako. Izvi zvinogona kudzora njodzi yako yezvirwere zvakasiyana siyana, senge chirwere chemwoyo, kufutisa uye chirwere cheshuga.

Iyo Inogona Kubvisa Kuzvimbirwa Kwevanhu Vazhinji

Kana iwe uchizvimbirwa uye uine yakaderera fiber inodya, kudya yakawanda yacho kunogona kubatsira.

Zvidzidzo zvakaratidza kuti kuwedzera huwandu hwefibre yaunodya kunogona kuwedzera huwandu hwezvigaro zvaunopasa ().

Muchokwadi, ongororo ichangoburwa yakaratidza kuti 77% yevanhu vane chirwere chisingaperi vakawana zororo nekuwedzera kwavo kudya kwefibre ().

Zvakare, zvidzidzo zviviri zvakaona kuti kuwedzera kudya kwefibre kudya kunogona kushanda senge laxative lactulose yekubvisa kuzvimbirwa muvana (,).

Izvi zvinoreva kuti kune vanhu vazhinji vane hutachiona, kungodya fiber yakawanda kunogona kukwana kugadzirisa dambudziko (,).

Kazhinji zvinokurudzirwa kuti varume vadye magiramu makumi matatu nemasere efaibha pazuva, uye kuti vakadzi vadye magiramu 25 ().

Nehurombo, zvinofungidzirwa kuti vanhu vazhinji vanodya isingasviki hafu yemari iyi, ichingosvika pakati pegumi nesere kusvika gumi nesere magiramu pazuva (,,).

Vazhinji vanhu havadyi zvakakwana zvekudya fiber. Vaya vasina fiber mukudya kwavo vanogona kuwana zororo nekuwedzera kudya kwavo.

Mune Dzimwe Nyaya, Kudya Kwakawanda Fibha Kunoita Kuti Kuzvimbirwa Kuwedzere

Mune dzidziso, fiber inofanira kubatsira kudzivirira uye kubata kupatira.

Zvisinei, humbowo hunoratidza kuti rairo iyi haishande kune wese munhu.

Nepo zvimwe zvidzidzo zvichiratidza kuti kuwedzera fiber kuchikafu chako kunogona kugadzirisa zviratidzo zvako, zvimwe zvidzidzo zvinoratidza izvozvo kuderedza kudya kwako kwakanakisa ().

Zvakare, ongororo ichangoburwa yakawana kuti kunyangwe faibha yaibudirira mukuwedzera ura hwekufamba, haina kubatsira nezvimwe zviratidzo zvekudzvinyirirwa senge chigaro kusagadzikana, kurwadziwa, kuzvimba uye gasi ().

Kuti uone kana kuwedzera yako fiber yekudya kunobatsira kuzvimbirwa kwako, edza kuona chikonzero chayo. Unogona kuvharirwa nezvikonzero zvinoverengeka, zvinosanganisira:

• Mararamiro zvinhu: Kudya kwakaderera fiber kudya, kusashanda uye kuderera kwemvura kunwa.
• Mishonga kana zvinowedzera: Mienzaniso inosanganisira opioid painkillers, antidepressants, antipsychotic uye mamwe maantacid.
• Chirwere: Enzaniso dzinosanganisira chirwere cheshuga, chinokanganisa bowel syndrome, chirwere chinoputira ura uye mamiriro etsinga seParkinson.
• Hazvizivikanwe: Chikonzero chevamwe vanhu chisingaperi kupatirwa hachizivikanwe. Izvi zvinozivikanwa sechisingaperi idiopathic kuvhiringidzwa.

Kana iwe uchinge watodya yakawanda fiber uye kuzvimbirwa kwako kunokonzerwa nechimwe chinhu, saka kuwedzera imwe fiber kunogona kusabatsira uye kunogona kutoita kuti dambudziko riwedzere ().

Sezvineiwo, zvidzidzo zvakaratidza kuti vamwe vanhu vane kupatira vanodya zvakaenzana zvemafibha sevaya vasina mamiriro (,).

Imwe yemwedzi mitanhatu yekudzidza muvanhu makumi matanhatu nevatatu yakawana kuti kune vanhu vane chisingaperi idiopathic kuvhiringidzika, yakaderera-fiber kana kunyangwe isina-fiber chikafu chakanyatso kuvandudza zviratidzo zvavo. Kubvisa faibha kwakavarapa kuumbiwa ().

Izvi ndezvechokwadiwo kune vanhu vane chirwere chinosemesa che bowel syndrome (IBS), sezvo zvikafu zvakawanda zvine fiber zvakanyanya zvakakwirira muFODMAPS, izvo zvinowedzera zviratidzo zveBS (,).

Zvakangodaro, kupihwa faibhu izvo zvinogona kuve hutano mabhenefiti, haufanire kutora yakaderera-fiber kudya kwenguva yakareba pasina kubvunza chiremba wako kana wezvekudya.

Uyezve, pane humbowo hwekuti isingavirike, inogadziriswa fiber inowedzera inogona kubatsira vanhu ava, kunyangwe vasingashiviriri mamwe marudzi efaibha zvakanaka.

Kune vanhu vanodya fiber yakakwana asi vachiri kuzvimbirwa, kudya yakawanda yacho kunogona kuita kuti matambudziko avo awedzere. Mune zvimwe zviitiko, kudzikisa fiber yekudya kunogona kubatsira kubvisa kuvharirwa.

Mhando Dzakanyanya dzeFibre Kubvisa Kuzvimbirwa

Fiber zvinowedzera zvinogona kubatsira kubata kupatirwa, kusanganisira kune avo vane chirwere chisingaperi kana IBS ().

Nekudaro, kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchangobva kurapwa, kana uine zviratidzo zvakadai sekurwadziwa, mhepo, kuzvimba uye gasi, zvingave zvakanaka kuenda kune isina-kuvirisa, inogadziriswa fiber inowedzera (,,).

Izvi zvinodaro nekuti inovirisa faibha inoshandiswa sekudya nemabhakitiriya ari mumatumbu ako, zvichikonzera kugadzirwa kwemagasi mumatumbu ako makuru.

Izvi zvinogona kukonzera kuwedzera mukugadzirwa kwegesi mumatumbu ako, izvo zvinogona kuita kuti zviratidzo zvako zviwedzere.

Mienzaniso yezvinyungudutsa fiber zvinowedzera zvinosanganisira:

• Psyllium: Psyllium husk uye Metamucil
• Methyl cellulose: Citrucel
• Glucomannan: Glucomannan capsules kana PGX
• Inulin: Kubatsirwa (Canada), Fiber Sarudzo kana Fibersure
• Partially hydrolyzed guar chingamu: Hi-Chibage
• Gorosi dextrin: Mubatsiri (US)

Psyllium inowanzoonekwa seyakanakisa sarudzo.

Kunyangwe zvichiratidzwa seinovira, zvidzidzo zvakaratidza kuti psyllium inogona kugadzirisa zvituru uye inotsungirira zvakanaka, kunyangwe nevanhu vane IBS (,,).

Kana iwe ukasawana fiber yakakwana, zvishoma nezvishoma kuwedzera huwandu hweiyo yepamusoro-fiber chikafu mune chako chikafu kunogona kubatsira. Vanhu vane chirwere chisingaperi vanogona kubatsirwa kubva kune isingavirike, inogadziriswa fiber yekuwedzera.

Zvakanakisa Zvekudya Kuti Ubvise Kuzvimbirwa

Kana yako fiber yaunodya yakawandisa iri pasi, edza kusanganisa zvimwe zvepamusoro-fiber zvekudya semichero, miriwo uye zviyo zvakakwana mukudya kwako.

Izvi zvinowedzera zvese yako soluble uye isina insububle fiber kudya uye zvinogona kubatsira kubvisa dambudziko rako.

Zviri nani kuti uite izvi zvishoma nezvishoma, sezvo kuwedzera zvakanyanya kudya kwako munguva pfupi kunogona kukonzeresa mhedzisiro isingadiwe sekurwadziwa, gasi uye kuzvimba.

Chikafu chakakwira mune isina insuluble fiber chinosanganisira:

• Mbeu dzese
• Zvibereko nemiriwo ine makanda
• Nuts uye mbeu

Chikafu chakakwira mune yakasanganiswa fiber chinosanganisira:

• Oats
• Mbeu yeflakisi
• Bhari
• Rye
• Bhinzi nenyemba
• Midzi miriwo

Zvimwe zvepamusoro-fiber chikafu zvakaratidzirwa kuve zvinonyanya kushanda pakubatira. Semuenzaniso, mbeu yefilakisi inogona kubatsira kana kuvharirwa kwako kuchikonzerwa neBS (,).

Kana iwe uchida kuyedza mbeu yeflakisi, tanga nekutora 1 kiyipuniti pazuva uye zvishoma nezvishoma wedzera muyero unosvika pakukwirisa kwemashupuni maviri pazuva rese.

Kuti zvive zvinonaka, unogona kuzviisa muchinwiwa kana kuzvimwaya pa yogati yako, saradhi, zviyo kana muto.

Prunes inogona zvakare kubatsira kubvisa kuzvimbirwa. Iwo akakwirira mune fiber uye zvakare ane shuga doro sorbitol, inova yakasikwa laxative (,).

Zvimwe zvidzidzo zvakaratidza kuti prunes inoshanda zvakanyanya kupfuura fiber zvinowedzera pakubvisa kuzvimbirwa. Iyo inoshanda dosi inofungidzirwa kunge ingangoita makumi mashanu magiramu (kana manomwe epakati-saizi michero) kaviri pazuva (,).

Zvisinei, kana iwe uine IBS, iwe unogona kunge uchidzivirira prunes sezvo sorbitol inozivikanwa FODMAP uye inogona kuwedzera zviratidzo zvako.

Insoluble uye soluble fiber inowanikwa zvakasikwa mune zvakawanda zvekudya. Prunes inogona zvakare kubatsira, chero bedzi usina IBS.

Tora Meseji Yekumba

Kudya zvakawanda zvefibhi-yakapfuma chikafu izano rakanaka rekuvandudza hutano hwekugaya.

Kana iwe ukava unozvimbirwa uye usina fiber yakawanda mukudya kwako, saka unogona kubatsirwa nekudya yakawanda yacho.

Nekudaro, kana iwe uchinge watowana zvakakwana fiber kana kuvharirwa kwako kune chimwe chikonzero, kuwedzera kwako fiber kudya kubva muzvikafu kunogona kuita kuti zvinhu zviwedzere.

Iwe unogona zvakare kuda izvi zvinyorwa zvinoenderana:

• 13 Remed Remedies Kubvisa Kuzvimbirwa Nenzira
• 22 Yakakwira-Fiber Zvikafu Unofanirwa Kudya
• 16 Nyore Nzira dzeKudya More Fibre
• Fibre Yakanaka, Yakashata Fibha - Maitiro Ako Akasiyana Anokukanganisa Sei
• FODMAP 101: Yakatsanangurwa Yekutangisa Yevatungamiriri