Fiber e fumanoa ka lisele tsa limela, ho kopanyelletsa le limela tseo u li jang. Li-fibre li sebetsa joaloka masapo bakeng sa limela ho thusa ho boloka limela le sebopeho. Fiber e molemo ho batho, hape, empa ha e na hobane e na le limatlafatsi - ha e le hantle, li-enzyme tsa motho tsa ho senya li ke ke tsa senya fiber joaloka lik'habohaedreite, mafura le liprotheine.
Kaha fiber ha e khone ho chekoa, e ke ke ea kenngoa joaloka limatlafatsi tse ling, ka hona e fetela ka maleng a manyenyane ho ea ho kolone.
Ke hantle hobane e eketsa bongata ho setulo, se etsang hore ho felisoe habonolo mme ho thusa ho boloka kolone e phetse hantle. Mathata a mang - a kang diverticulitis, motsoako, le ho se lekane - a ka amahanngoa le ho ba le phepo e nepahetseng ea fiber.
Ho latela lijo tse phahameng ho ka u thusa ho theola boima ba 'mele . Mohlomong hobane lijo tse nang le li-fiber tse phahameng li u thusa hore u ikutloe u phetse nako e telele.
Fiber e boetse e molemo bakeng sa bophelo bo botle ba ho senya lijo hobane libaktheria tse nang le botsoalle tse lulang colone ea hau li etsa hore ho be le mefuta e mengata ea fiber, e leng ho hlahisa mafura a mahlaseli a khutšoanyane a thusang ho boloka marapo a phetse hantle. (Ka bomalimabe, e boetse e baka sebopeho sa entestinal gas - empa ho na le litsela tsa ho sebetsana le seo).
Ho khetholla li-fibre - Ho qhibiliha le ho se tsitsitseng
Tsela e 'ngoe ea ho khetholla fiber ke hore na e qhoma hakae metsing. Fiber e nang le mochine e qhibiliha ka metsing, e thusang ho nolofatsa li-stopo, ho etsa hore ho be bonolo ho felisa 'meleng. Fiber e fumanoang ka har'a sesepa e fumanoa ka li-oats, litholoana tsa lemonate, liapole, harese, psyllium, peo ea folaxe le linaoa.
Lisebelisoa tse sa tsitsang li fumanoa ka lijo tse ngata, linate, li-bran le koro. Sesebelisoa sena se senya metsi, ka hona se thusa ho tsamaisa boitsebiso ka potlako ka ho eketsa bongata ba setulo. Seo se ka ba molemo ho batho ba nang le bothata ba ho patoa kapa ho se hlomphehe. Lijo tse ngata tse nang le fiber e sa senyeheng li ka boetse tsa fokotsa kotsi ea lefu la tsoekere.
Ke Eng e Etsoang ka Fiber?
Lihlahisoa tsa lijo li entsoe ka motsoako oa cellulose, hemicellulose, lignin, pectin, chitin, maqhubu, beta-glucan, le li-starche tse hanyetsang. Mona ho sheba karolo e 'ngoe le e' ngoe:
Cellulose le Hemicellulose
Cellulose ke lijo tse se nang phepo 'me li ka boela tsa sebelisoa e le fiber e sebetsang. Li-Celluloses li telele li otlolohile liketane tsa limolek'hule tsa tsoekere 'me li fumanoa e le karolo e ka sehloohong ka marako a limela tsa limela.
Libaktheria tse nang le pampiri ea matha ha li khone ho hlahisa cellulose hantle, kahoo mosebetsi o ka sehloohong oa cellulose ke ho eketsa li-stool bulk le ho fokotsa nako eo ho hlokahalang hore lihlahisoa tsa mafura li fetele ka har'a colone. Lijo tse nang le likarolo tse ngata tsa cellulose li akarelletsa bran, limela, linate, lierekisi, metso, k'habeche le letlalo la apole.
Hemicellulose e fumanoa ka bran, linate, limela le lipeo kaofela. Ho e-na le hore ho be le liketane tse lekaneng feela (joaloka cellulose), hemicellulose e ka ba le liketane le mahlakore. Ka lebaka la liphetoho tsena, li-hemicelluloses tse ling li qhibiliha ka metsing, 'me tse ling ha lia tšoloha, hammoho le mefuta e meng e hlahisitsoe ke libaktheria ha tse ling li sa le joalo.
Lignin
Lignin e na le makala a mangata a lik'hemik'hale tse bitsoang phenols ho e-na le limolek'hule tsa tsoekere. Hona joale Phenols e ntse e ithutoa bakeng sa liphello tse fapaneng tsa bophelo bo amanang le bophelo bo akarelletsang liketso tsa antioxidant.
Lignin ha e tšolohe ka metsing 'me e haelloa ke libaktheria tse nang le botsoalle. Lijo tsa lijo li akarelletsa meroho ea motsoako, peō le kerry.
Pectin
Haeba o kile oa etsa jams kapa li-jellies lapeng, mohlomong o sebelisitse pectin ho thusa litholoana tsa hau tsa litholoana. Pectin ke fiber e 'ngoe e qhibilihang ka metsi e fumanehang ka har'a marako a limela. Empa ha e etse hantle sethopo se sesebelang sekontiri hobane e le fiber e ratoang haholo bakeng sa libaktheria tse nang le botsoalle meleng ea hau ea ho belisa, kahoo lenyenyane haholo le feta ka kolone. Pectin e fumanoa liapole, li-legume, linate le litholoana tsa lirafate.
Chitin
Chitin e tšoana le cellulose kaha e kenngoa ka har'a metsi, 'me e entsoe ka liketane tsa tsoekere.
Empa e boetse e na le li-amino acid, tse tšoanang le liprotheine. Chitin ha e fumanoe limela feela empa hape e fumanoa ka li-exoskeletons tsa likokoanyana le likhetla tsa li-crustaceans.
Lintja
Li-genum li kenngoa ka metsing li koahetsoeng ke limela ha li senyehile. Li-gums li sebelisoa ho hlahisa lijo joaloka li-agent le li-gelling agent. Mehlala ea likhaka e kenyelletsa setu ea guar, gombo ea gomom, gomunu ea Arabia le xanthan gom.
Beta-glucan
Beta-glucan ke fiber e fumanoang ka metsing e fumanoang ka li-oats le harese, 'me hangata e sebelisoa e le fiber e sebetsang mme e ekelitsoe lijong. Li-beta-li-glucane li bontšitsoe ho fokotsa litekanyetso tsa k'holeseterole le ho thusa ho laola maemo a tsoekere a mali.
Li-Starches tse hanyetsang
Ho tsuba starch e hlile e le starch , empa e nkoa e le fiber hobane amylase - enzyme e qhetsoeng starch ka lihlopha tse ling tsa tsoekere - ha e sebetse mofuta ona oa starch. Ho tsuba ha starch ho ka etsahala ha starch e kenngoa ka har'a marako a limela kapa e ka thehoa nakong ea ho pheha kapa ho pheha lijo.
Ho lokile - Ke Hobane'ng ha ke Hloka Fiber?
Ho latela Institute of Medicine:
Mokhoa o khothaletsoang oa ho tšela batho ba baholo lilemo tse mashome a mahlano le metso e mehlano ho ea ho o moholo o behoa ka ligrama tse 38 ho banna le ligrama tse 25 bakeng sa basali, athe banna le basali ba ka holimo ho 50 ke ligrama tse 30 le 21 ka letsatsi, ka lebaka la ho fokotsa lijo.
Na o hloka ho tšoenyeha ka ho fumana mefuta e fapaneng ea fiber? Mohlomong ha ho joalo. Hafeela o ja lijo tse fapa-fapaneng tse kang lijo-thollo, linate, limela, litholoana le meroho, u tla fumana mefuta e mengata ea ho qhibiliha.
Oh le hopola ke boletse hore fiber e itseng e ka baka khase? Batho bao hona joale ba nang le lijo tse fokolang tsa fiber ba ka 'na ba batla ho eketsa lijo tsa bona tsa letsatsi le leng le le leng ka lijo tse fokolang haholo hobane fiber e meng e ka eketsa khase le bloat. Ha nako e ntse e ea, 'mele oa hao o fetola ho eketsa ho kenngoa ha fiber' me khase le bloat li tla fokotseha.
Lisebelisoa:
"Lijo tsa Ts'ebetso ea Litlhare tsa Matla, Li-Carbohydrate, Li-Fiber, Li-Fat, Li-Acat Acids, Cholesterol, Liprotheine le Li-Amino Acids." Institute of Medicine of the National Academies. La 5 September, 2002.
Gropper SS, Smith JL, Groff JL. "Phepo e nepahetseng le Metabolism ea Batho." Khatiso ea Botšelela. Belmont, CA Wadsworth Publishing Co., 2013.