Faeba e Ntle, Fibre e Mpe - Kamoo Mefuta e fapaneng e U Amang Kateng

Litaba

• Fiber ke eng 'me e khethiloe joang?
• Qhibilihang kahare le Insoluble Fiber
• Faeba e ka belang
• Likhoele tsa Viscous
• Starch e hanyetsanang
• Likhoele tse ikhethileng tse lokelang ho totobatsoa
• Fructans
• Beta-Glucan
• Glucomannan
• Nka Molaetsa oa Lapeng

Faeba e ka susumetsa likarolo tse ngata tsa bophelo bo botle.

Ho tloha maleng a baktheria ho isa boima ba 'mele, hangata ho nkuoa e le karolo ea mantlha ea phepo e nepahetseng.

Batho ba bangata ba na le kutloisiso ea mantlha ea fiber, mme ba tloaetse ho e hlakola kaofela sehlopheng se le seng.

Leha ho le joalo, 'nete ke hore ha se fiber tsohle tse entsoeng li lekana.

Mefuta e meng e molemo haholo, ha e meng e ka baka mathata a tšilo ea lijo ho batho ba bang.

Sengoliloeng sena se hlalosa tsohle tseo u hlokang ho li tseba ka mefuta e fapaneng ea fiber.

Fiber ke eng 'me e khethiloe joang?

"Fiber" e bolela sehlopha se fapaneng sa lik'habohaedreite tseo batho ba sa khoneng ho li sila.

Ha re na li-enzyme tse silang lijo tse hlokahalang ho li senya, kahoo li feta tsamaisong ea tšilo ea lijo li sa fetohe.

Kamohelo e khothalletsoang ke ligrama tse 38 bakeng sa banna, le ligrama tse 25 tsa basali. Leha ho le joalo, batho ba bangata ba ja feela halofo ea eona, kapa ligrama tsa 15-17 ka letsatsi (1, 2).

Faeba e fumanoa haholo lijong tsa limela, ho kenyeletsoa meroho, litholoana, linaoa, lithollo tse felletseng, linate le lipeo (bakeng sa lintlha tse ling, mona ke lenane la lijo tse 22 tse nang le fiber e ngata).

Haele hantle ho na le file ea e kholo mefuta e fapaneng ea likhoele tse fumanehang lijong.

Bothata ke hore hangata li aroloa ka litsela tse fapaneng, tse ka ferekanyang haholo.

Faeba e arotsoe ka mefuta e 'meli e meholo (3):

• Fiber ea lijo: Faeba e fumanoa ka tlhaho lijong.
• Fiber e sebetsang: Faeba e ntšitsoeng ebe e itšehla thajana lijong tse felletseng, ebe e eketsoa lijong tse sebetsitsoeng.

Leha ho le joalo, ho na le bothata bo boholo ba ho arola fiber ka tsela ena. E ea re bolella ho hang ha ho letho mabapi le litlamorao tsa bophelo ba bona.

Mokhoa o mong o tsebahalang oa ho khetholla faeba e ipapisitse le ho qhibiliha (qhibiliha ka har'a metsi ha e qhibilihe), E tiileng e qamathelang (viscous vs non-viscous) le belisoa (fermentable vs non-fermentable).

Ho boetse ho na le sehlopha se seng sa limatlafatsi se bitsoang manganga a manganga, ao hangata a nkoang e le likhoele tsa phepo.

Likhoele ke lik'habohaedreite tse sa hlakeng tse fumanehang ka tlhaho lijong tsa limela. Hangata li khetholloa e le tsa lijo (tse fumanoang ka tlhaho) kapa tse sebetsang (tse ekelitsoeng lijong).

Qhibilihang kahare le Insoluble Fiber

Ho qhibiliha ha fiber ho bolela matla a eona a ho qhibiliha ka metsing.

Ho ipapisitsoe le sena, fiber e lula e arotsoe ka ho qhibiliha kapa ho qhibiliha.

• Faeba e qhibilihang e kopana le metsi ka maleng, a etsa ntho e kang ea gel. E ka fokotsa li-spikes tsa tsoekere maling, 'me e na le melemo e fapaneng ea ts'ebetsong ea ts'oaetso ().
• Faeba e sa qhalaneng ha e kopane le metsi mme e feta tsamaisong ea tšilo ea lijo hangata e sa tsitsa. E sebetsa haholo joalo ka moemeli oa "bulking", mme e ka thusa ho potlakisa ho fetisoa ha lijo le litšila ka maleng a hau ().

Likhoele tse qhibilihang li kenyelletsa marenene, li-pectin, psyllium, beta-glucans le tse ling. Likhoele tse sa keneleng metsi li kenyelletsa lignin le selulose.

Lijo tse fapaneng tsa limela li na le likarolo tse fapaneng tsa likhoele tse qhibilihang le tse sa qhibiliheng.

Hangata faeba e arotsoe ka mekhahlelo ho latela bokhoni ba eona ba ho qhala metsing. Faeba e qhibilihang e na le melemo e fapaneng bakeng sa bophelo bo botle ba 'mele, ha fiber e sa qhibilihe e sebetsa haholo joalo ka moemeli oa bulking.

Faeba e ka belang

Ho hakanngoa hore libaktheria tse phelang tse limilione tse likete tse 100 li lula ka maleng a motho, haholo-holo mala a maholo ().

Libaktheria tsena ha e le hantle bohlokoa bophelo bo botle bathong. Li bapala likarolo tse fapaneng tse amanang le taolo ea boima, taolo ea tsoekere maling, boits'ireletso ba mmele, ts'ebetso ea boko le bophelo ba kelello (, 8,,, 11, 12).

Li bohlokoa hoo hangata li bitsoang "setho se lebetsoeng" ().

Hobane batho ha ba khone ho sila fiber, e qetella e fihlile mala a maholo haholo a sa fetohe.

Sena se eketsa palo le botsitso ba libaktheria tse nang le botsoalle, tse hlahisang mafura a ketane e khuts'oane ka melemo e matla ea bophelo bo botle ().

Likhoele tse ngata tse belang li ka qhibiliha, empa ho boetse ho na le likhoele tse sa qhibiliheng tse ka sebetsang ka tsela ena.

Likhoele tse belang li kenyelletsa li-pectin, beta-glucans, guar gum, inulin le oligofructose.

Mehloli ea lijo tse felletseng ka ho fetesisa ea likhoele tse belang ke linaoa le linaoa. Ho fana ka senoelo se le seng hangata ho fihlela halofo ea lijo tse khothalletsoang letsatsi le letsatsi tsa fiber.

Sohle se ntseng se boleloa, e 'ngoe ea lihlahisoa tsa ho belisoa ha fiber ke khase. Ke ka lebaka lena lijo tse nang le fiber e ngata e belang li ka bakang ho ruruha le ho se utloe mala, haholo haeba batho ba sa tloaela ho ja fiber e ngata.

Faeba e belang e siloa 'me e sebelisoa e le mafura ke libaktheria tse mosa ka maleng. Sena se ka lebisa liphellong tse fapaneng tse ntle ho bophelo bo botle.

Likhoele tsa Viscous

Mefuta e meng ea likhoele tse qhibilihang e etsa gel e tenya ha e kopana le metsi. Tsena li tsejoa e le bokheleke likhoele.

Ka mantsoe a bonolo, phallo ea mokelikeli e bua ka “botenya” ba eona. Mohlala, mahe a linotsi a tsoekere a hlaka ho feta metsi.

Ha o ja faeba e nang le viscous, e etsa ntho e kang gel e "lulang" ka maleng.

Sena se liehisa ts'ebetso ea ho sila le ho monya limatlafatsi, ho felle ka maikutlo a nako e telele a botlalo le ho fokotsa takatso ea lijo (, 17,).

Tlhahlobo ea lithuto tse 44 tsa kalafo ea fiber e fumane hore ke likhoele tsa viscous feela tse fokotsang ho ja le ho baka tahlehelo ea boima ba 'mele ().

Likhoele tsa Viscous li kenyelletsa glucomannan, beta-glucans, pectins, guar gum le psyllium. Mehloli ea lijo tse felletseng e kenyelletsa linaoa, asparagase, limela tsa Brussels, oats le peo ea folaxe.

Likhoele tsa viscous li theha ntho e kang ea gel e lutseng ka mpeng, e lebisang ho ntlafatseng maikutlo a botlalo, ho fokotsa takatso ea lijo le ho theola boima ba 'mele.

Starch e hanyetsanang

Starches ke mefuta ea mantlha ea lik'habohaedreite lijong.

Ke liketane tse telele tsa limolek'hule tsa tsoekere, tse fumanoang litapole, lithollo le lijo tse ling tse ngata.

Starch e meng ha e hlile ha e khone ho ts'ila, e le hore e fete tsamaisong ea tšilo ea lijo e sa fetohe.

Mofuta ona oa starch o bitsoa starch e sa thibeleng, 'me o sebetsa joalo ka faeba e qhibilihang, e belang ka maleng.

Starch e hanyetsanang e na le melemo e mengata e matla ea bophelo bo botle. E ntlafatsa bophelo bo botle ba lijo tse silang lijo, e matlafatsa kutlo ea insulin, e theola tsoekere le ho fokotsa haholo takatso ea lijo (,,,,).

Ho na le mehloli e mengata e metle ea lijo ea starch e sa thibeleng, ho kenyeletsoa libanana tse tala, linaoa tse fapaneng, li-cashews le oats e tala. Lenane le qaqileng haholoanyane le ka fumanoa Mona.

Ntle le moo, lijo tse ling tsa starchy li theha mofuta o mongata oa starch e hanyetsoang haeba li pholile kamora ho pheha. Sena se kenyelletsa litapole tse tšoeu le raese e tšoeu.

Starch e tala ea litapole e boetse e na le starch e hanyetsanang haholo, 'me batho ba bang ba e ja e le tlatsetso.

Starch e hanyetsanang ke mofuta oa starch e phonyohang ho sileha. E sebetsa joalo ka faeba e qhibilihang, e belang ebile e na le melemo e mengata ea bophelo bo botle.

Likhoele tse ikhethileng tse lokelang ho totobatsoa

Likhoele tse 'maloa li na le moelelo o itseng oa bophelo bo botle,' me li lokeloa ho totobatsoa.

Fructans

Fructan ke lentsoe le sebelisetsoang ho hlalosa ketane e nyane ea limolek'hule tsa fructose.

Oligofructose le inulin ke mefuta e 'meli e meholo ea fructan lijong. Li ka fepa libaktheria tse mosa ka maleng, 'me li bontšitsoe ho thusa ho phekola mefuta e itseng ea letšollo (26).

Leha ho le joalo, li-fructane le tsona li khetholloa e le li-FODMAP, mefuta ea lik'habohaedreite tse tsejoang li baka mathata a silang lijo ho batho ba bangata (27).

Ebile, li-fructans le li-FODMAP tse ling li baka matšoao a mabe ho 3 ho batho ba 4 le lefu la mala le halefisang, bothata bo tloaelehileng ba tšilo ea lijo (28).

Mohloli o moholo oa li-fructane lijong tsa sejoale-joale ke koro (29).

Beta-Glucan

Melemo ea bophelo bo botle ba li-beta-glucans e tlalehiloe haholo. Likhoele tsena li na le sebopeho se ikhethileng sa limolek'hule se li etsang hore li be le viscous haholo ka maleng.

Beta-glucans e ka ntlafatsa kutloisiso ea insulin le ho fokotsa maemo a tsoekere maling. Li ka fokotsa haholo maemo a k'holeseterole le ho eketsa maikutlo a botlalo ().

Mehloli ea mantlha ea lijo tsa beta-glucans ke habore le harese.

Glucomannan

Glucomannan ke fiber e matla e atisang ho rekisoa e le tlatsetso ea boima ba 'mele.

Liphuputso tse ngata li bonts'itse hore glucomannan e ka baka ho theola boima ba 'mele ka mokhoa o itekanetseng, ea loantša ho sokela le ho ntlafatsa likotsi tsa lefu la pelo (,,,).

Fructans ke likhoele tse ka bakang matšoao a mabe a ho sila lijo ho batho ba bang. Li-beta-glucans le glucomannan li qhibiliha, li-fibcous viscous tse nang le melemo e matla ea bophelo bo botle.

Nka Molaetsa oa Lapeng

Likhoele tse qhibilihang, tse nang le viscous le tse nang le ho belisoa li bonahala e le tse phetseng hantle ho feta tsohle. Litlhapi tse hanyetsanang le tsona li phetse hantle haholo.

Mehloli e metle ea likhoele tse phetseng hantle e kenyelletsa meroho, litholoana, habore, linaoa, linate, chokolete e lefifi, li-avocado, lipeo tsa chia le lijo tse ling tse fapaneng.

Leha ho le joalo, mohlomong ha ho na lebaka la ho tsotella lintlha tse ngata mona. Hafeela u ntse u ja lijo tse ngata tsa semela, joale phepelo ea hau ea fiber e lokela ho itlhokomela.