Ososayensi bathole ukuthi ukwengeza inani elikhulu le-fiber ekudleni kungadala indawo enhle yamagciwane emathunjini, okunciphisa ukuboniswa okuthile kwesifo sikashukela sohlobo 2 futhi kube nomthelela ekwehliseni isisindo.
Isifo sikashukela sohlobo 2 ngokuvamile sibizwa ngokuthi ukugula kwendlela engafanele, okuvame ukuvinjelwa ngayo ngokulahla isikhathi esiningi kwemikhuba emibi nokulungiswa komsoco nokuzivocavoca umzimba. Maye, izixwayiso zodokotela azilandelwa kaningi.
Lesi sifo siqala ukwanda. Futhi bengakhohlwa ngokuthandwa kwezindlela zokuvimbela, ososayensi bazama ukuthola amathuluzi amasha aphumelelayo wokulwa nesifo sikashukela sohlobo 2. Besesha ithuluzi elinjalo, odokotela baphendukela ocwaningweni lwamagciwane wamathumbu.
Amagciwane angaphakathi nesifo sikashukela
Amathumbu esintu aqukethe izigidigidi zamagciwane ahlukile - ezinye zilungele impilo yethu kanti ezinye zimbi. Kudala bekukholelwa ukuthi ziyadingeka ekusebenzeni kahle komgudu wokugaya ukudla, kepha ngokusho kwedatha yakamuva, amagciwane emathunjini athinta cishe zonke izinhlelo zomzimba wethu.
Phambilini bekuyaziwa ukuthi abantu abadla i-fiber ethe xaxa banesifo sikashukela sohlobo 2. Ukudla okune-fiber fiber yezitshalo kusiza ukwehlisa ushukela omncane kubantu asebevele benesifo sikashukela. Kodwa-ke, kubantu abahlukile, ukusebenza kokudla okunjalo kuhlukile.
Muva nje, uLiping Zhao, uprofesa eG. Rutgers State University of New Jersey eNew Jersey, ufunde ubudlelwane phakathi kwefayibha, amagciwane emathunjini kanye nesifo sikashukela. Wayefuna ukuqonda ukuthi ukudla okune-fiber egcwele kakhulu kuthinta kanjani izimbali zamathumbu futhi kunciphise izimpawu zesifo sikashukela, kuthi lapho le ndlela icacisiwe, funda ukuthi ungakuqhakambisa kanjani ukudla kwabantu abanesifo sikashukela sohlobo 2. Ekuqaleni kukaMashi, imiphumela yalolu cwaningo lweminyaka eyisithupha yashicilelwa ephephabhukwini laseMelika i-Science.
Izinhlobo eziningi zamagciwane asemathunjini aguqula ama-carbohydrate abe ngamafayili amancane ama-chain, kufaka phakathi i-acetate, i-butyrate kanye ne-propionate. Lawa ma-acid anamafutha asiza ukondla amangqamuzana aqonde emathunjini, anciphisa ukuvuvukala kuwo, futhi alawule indlala.
Ososayensi bake bakhomba ukuxhumana phakathi kwamazinga aphansi wamakhethini amafushane ama-acid kanye nesifo sikashukela, phakathi kwezinye izimo. Ababambe iqhaza esifundweni sikaProfesa Zhao bahlukaniswa ngamaqembu ama-2 futhi balandela ukudla okubili okungafani. Iqembu elilodwa lilandele imihlahlandlela yokudla ejwayelekile, kanti elinye lalilandela, kodwa ngokufakwa kwenqwaba yefayibha yokudla, kufaka phakathi okusanhlamvu okuphelele nemithi yendabuko yesiShayina.
Yimaphi amagciwane abalulekile?
Ngemuva kokudla amasonto ayi-12, ababambiqhaza eqenjini, lapho ukugcizelelwa bekufayibre khona, kwehle kakhulu izinga elijwayelekile likashukela egazini izinyanga ezintathu. Amazinga abo okushukela asheshe futhi anciphe ngokushesha, futhi balahlekelwa ngamakhilogremu amaningi kunabantu abaseqenjini lokuqala.
Ngemuva kwalokho uDkt Zhao nozakwabo baqala ukuthola ukuthi yiziphi izinhlobo zamagciwane ezinale mphumela ozuzisayo. Ezingxenyeni ezingama-141 zamagciwane asematheni okwazi ukukhiqiza ama-acid amancanyana wama-chain, ama-15 kuphela akhula ngokusetshenziswa kwezicubu zamangqamuzana. Ngakho-ke ososayensi bafika esiphethweni sokuthi kungukukhula kwabo okuhambisana nezinguquko ezinhle zezinto zeziguli.
"Ucwaningo lwethu luveza ukuthi izicucu zezitshalo ezondla leli qembu lamagciwane emathunjini ekugcineni zingaba yingxenye enkulu yokudla nokwelashwa kwabantu abanesifo sikashukela sohlobo 2," kusho uDkt Zhao.
Lapho la mabhaktheriya eba abameleli abakhulu bezimbali zamathumbu, anda amanoni ama-acid ama-short-chain fat acids e-butyrate ne-acetate. Lezi zingxube zakha indawo ene-acidic ngaphezulu emathunjini, okwehlisa inani lamagciwane angafuneki, futhi lokhu, kuholela ekwandeni kokukhiqizwa kwe-insulin nokulawulwa okungcono kwamazinga kashukela egazini.
Le mininingwane emisha ibeka isisekelo sokwakhiwa kokudla okusha okungasiza abantu abanesifo sikashukela ukuphatha isimo sabo ngokudla. Indlela elula kodwa ephumelelayo yokulawula lesi sifo ivula amathuba amangalisayo wokushintsha ikhwalithi yempilo yeziguli.
Yini engingayenza?
Okwamanje, ungabheka ekudleni kwakho ukuze uxoxe nodokotela wakho ukuthi ungakufaka kanjani nge-fiber. Ukudla okuvunyelwe ushukela futhi ucebile ku-fiber kufaka, isibonelo: ama-raspberries, iklabishi entsha, imifino, izaqathe ezintsha, ithanga elibilisiwe kanye namahlumela amaBrussels, ukwatapheya, ama-buckwheat, ama-oatmeal. Ngobuningi obulinganiselwe, ungasebenzisa amantongomane, ama-alimondi, ama-pistachios (ngaphandle kosawoti noshukela, kunjalo), kanye nezinsimbi nobhontshisi, futhi, isinkwa sokusanhlamvu okuphelele kusuka ku-ngubanilemeal naku-bran.
