Zakudya zambiri zomwe mumadya-zomwe zimaphatikizapo chakudya, mafuta, ndi mapuloteni-zimaphwanyidwa ndipo zimatengedwa ndi thupi lanu, kupatula zakudya zamagetsi, zomwe nthawi zina zimatchedwa "roughage." Fiber imadutsa mthupi mwathu, choyamba m'mimba mwathu , kutsatiridwa ndi coloni, ndipo pomalizira pake, imatuluka mthupi-pafupifupi osatchulidwa.
Mukakhala ndi vuto la chithokomiro, zakudya zamakono zingakhale zothandiza kwa inu pothandizira kulemera ndi kudzimbidwa kosatha , mwa zina zabwino.
Phunzirani zambiri za ubwino wa fiber ndi zakudya zomwe zili ndi zida zowonjezera zomwe mungathe kuziwonjezera pa moyo wanu wathanzi ndi matenda a chithokomiro.
Ubwino wa Fiber
Kawirikawiri, pali mapindu ambiri a zakudya zamatenda a chithokomiro, ndi aliyense amene akufuna kusintha thanzi labwino. Fiber akhoza:
- Kuchepetsa chiopsezo cha kupwetekedwa ndi kusintha moyo wanu wa thanzi: Chothandizira chofunika chimapezeka pakati pa fiber kudya ndi mtima. Kafukufuku amasonyeza kuti odwala kudya zakudya zam'mimba kwambiri amachepetsa chiopsezo cha mtima ndi 40 peresenti. Mavuto anu akhoza kuchepetsedwa ndi 9 peresenti iliyonse ya magalamu asanu ndi awiri pa tsiku kuwonjezeka kwa zakudya zamagetsi, malinga ndi kafukufuku wotchulidwa ndi Academy of Nutrition ndi Dietetics m'mapepala awo. Popeza odwala chithokomiro ali ndi chiopsezo chachikulu cha matenda a mtima, ichi ndi phindu lofunika.
- Zothandizira pa kulemera kwa thupi ndi kasamalidwe: Pamene muli ndi zida zowonjezera pa zakudya zanu za tsiku ndi tsiku, kuchepetsa chiopsezo chanu cha kunenepa kwambiri. Izi zikhoza kukhala chifukwa chida chimakupangitsani kuti mumve bwino, zomwe zikutanthauza kuti mungadye pang'ono. Mafuta ochepa tsiku lililonse angathe kutsogolera kulemera kwa nthawi. Kulemera kwalemera, kapena kulemetsa kutaya thupi, kungakhale kovuta kwa anthu omwe ali ndi hypothyroidism, kotero izi ndi zofunika kwambiri kwa wodwala khate.
- Cholesterol Chochepa : Zitsulo zosungunuka zomwe zimapezeka mu nyemba, mafuta, mafuta, ndi oats zimathandiza kuchepetsa "choipa" m'magazi. Izi zingathandizenso kuchepa mtima kwambiri komanso kuchepa kwa magazi. Cholesterol choipa nthawi zina chimachokera ku hypothyroidism, kotero ichi ndi phindu lapadera la mchere wa chithokomiro odwala.
- Kupititsa patsogolo chimbudzi : Zakudya zakuthandizira zimathandiza kuchepetsa chimbudzi cha zakudya zina.
- Kuthandizani kuchepetsa magazi komanso kuyendetsa zakudya zamagazi : Kudya zakudya zamakono, zibambo ndi kudzimbidwa-kudandaula komwe anthu omwe ali ndi hypothyroidism-kungathetsedwe, komanso kuchepetsa chiopsezo chachikulu cha zizindikiro za magazi.
- Thandizani kuwopsa kwa shuga m'magazi : Anthu omwe ali ndi shuga pa zakudya zapamwamba zimasonyeza kuti kuyamwa kwawo shuga kumachepa. Izi zimathandiza kulimbikitsanso bwino shuga. Kutsekemera kwa insulini kungakhale kosavuta ndi zakudya zina. Kudya zakudya zapamwamba kwambiri kumachepetsanso mwayi wokhala ndi matenda a shuga a mtundu wa 2, omwe ndi oopsa ngati muli hypothyroid. .
- Pezani chiopsezo chanu cha diverticulitis : Insoluble fiber yasonyezedwa kuti achepetse chiopsezo cha diverticulitis. Komabe, kwa anthu omwe ali ndi matenda a m'mimba, anthu ena ali ndi zizindikiro zoopsa kwambiri ndi zowonjezereka, pamene ena ali ndi zizindikiro zochepa.
- Kuthetsa matenda a m'mimba (IBS) : Fiber yasonyezedwa kuti kuchepetsa zizindikiro za IBS mwa anthu ena, ngakhale kuti ena ali ndi zizindikiro zambiri pamene akudya kwambiri.
- Kuchepetsa chiopsezo cha khansa yam'mimba: Zofukufuku zina zasonyeza kuti zakudya zowonjezera zingachepetse ngozi za khansa yosavuta, koma izi sizipezeka mu phunziro lililonse.
- Kuwonjezera kuyamwa kwa mchere : Zakudya zam'thupi zimathandiza thupi lanu kutengera mchere wina mwachangu, makamaka calcium.
Zakudya Zosungunuka ndi Zopangidwira
Academy of Food and Dietetics imalimbikitsa amayi achikulire kudya ma gramu 25 pa fiber tsiku ndi tsiku ndipo amuna akulu amadya magalamu 38, ndipo amakhala ndi magalamu 10 mpaka 15 omwe amachokera ku fiber. Pamene mukulamba, mukufunikira zaka zoposa 50, amayi adye magalamu 21 ndipo amuna adye magalamu 30.
Mafubata a Soluble: Kutupa kwapadera ndikosungunuka komwe kumangosungunuka mosavuta m'madzi, kumene kumapanga chinthu chofanana ndi gel. Mtundu uwu wa fiber wakhala ukusonyezedwa kuti uthandizire kuchepetsa makilogalamu a magazi a cholesterol komanso magulu a shuga a magazi.
Zitsulo zosungunuka zimapezeka mu:
| Oats |
Fiber Insoluble: Kutayika kosasuntha ndi fiber yomwe imathandizira kuthamangitsa kuchotsa thupi. Mitambo yopanda mphamvu imatha kuteteza kudzimbidwa. Mafuta osakanikirana amathandizanso kusunga pH mlingo m'matumbo mwanu. Zakudya zomwe zili pamwamba pa fiber insoluble ndi izi:
| Amondi * Apple ndi khungu Chokoleti yophika Balere, yophika Nthambi ya nthambi Blueberries Mitsuko ya Brazil Burokoli* Kuphulika kwa Brussels * Bulgur Kabichi* Kaloti Kolifulawa* Kusakaniza phwando, kusakaniza Yamakiti Chestnuts Kokonati Mtedza wa chimanga Chimanga Cranberries Elderberries Nkhuyu Mbewu ya thonje Mpunga, balere, balere, balere wa balere, rye, tirigu wonse Gooseberries Zitheba | Gulu Mitsuko yamatsenga Amuna Jicama Kale * Nyemba za impso kiwi Kumquat Lentils Macadamia mtedza Malalanje a malalanje mango Millet * Bowa Nectarine Oatmeal oyisitara Papaya Pasitala, yophika Manyowa * Mapeyala Nandolo Mtedza wa pine Chinanazi Pistachios Mbatata Prunes | Nkhumba za dzungu Msuzi woyera Kinoya Zokola Raspberries Rhubarb Mpunga (bulauni, wophika) Rutabaga Sauerkraut Mitengo Sipinachi Apatule nandolo Zimamera Sikwashi Froberries Mbeu za mpendadzuwa Zakudya zokoma Matimati wa phwetekere Tomato Njira yosakanikirana Turnips Madzi a masamba Walnuts Tirigu wathanzi la tirigu Ufa wonse wa tirigu Mpunga wophika (wophika) |
* Zindikirani kuti zakudya zapamwamba kwambiri ndi goitrogenic , kutanthauza kuti zimalimbikitsa kutambasula kwa chithokomiro ndipo zingathe kuchititsa kapena kukulitsa hypothyroidism. Kawirikawiri, chiopsezo cha zakudya za goitrogenic chimawakweza kwambiri, makamaka mu mawonekedwe opangira. Kuphika kapena kutentha kumachotsa mitundu yambiri ya goitrogenic.
Mawu ochokera
Ngati mutayambitsa zakudya zamtundu wambiri ndipo mukudwala mankhwala otentha a hormone, onetsetsani kuti muli ndi mayesero a magazi a chithokomiro mumasabata asanu ndi limodzi kapena asanu ndi atatu. Fiber akhoza kusintha kusintha kwa mankhwala anu, choncho ndikofunika kuyambiranso kuti muwone ngati mukufuna kusintha mlingo wanu.
> Zotsatira:
> Dahl WJ, Stewart ML. Udindo wa Academy of Food and Dietétics: Zotsatira za Umoyo wa Zakudya Zam'thupi. Journal of Academy of Food and Dietrotics . 2015; 115 (11): 1861-1870. lembani: 10.1016 / j.jand.2015.09.003.
> Felker P, ndi. al. Mavuto a thiocyanate ndi goitrin mu plasma yaumunthu, mchere wawo wa mchere wa mchere, ndipo amagwiritsidwa ntchito pangozi yowopsa ya hypothyroidism. "Nutriti Rev. 2016 Apr; 74 (4): 248-58: do: 10.1093 / nutrit / nuv110 PMID: 26946249 .
> Kupititsa patsogolo Thanzi Lanu Ndi Zida. Clinical Cleveland. https://my.clevelandclinic.org/health/articles/improving-your-health-with-fiber.
> Zakudya zabwino ndi Zakudya Zakudya. Chipatala cha Mayo. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?p=1
> Wald A. Maphunziro Oleza Mtima: Zakudya Zapamwamba (Kupitirira Zomwe Zimayambira). Zaposachedwa. https://www.uptodate.com/contents/high-fiber-diet-beyond-the-basics.