Inta badan cuntooyinka aad cuntid-taas oo ay ku jiraan carbohidrayta, dufanka, iyo borotiinka-ayaa la jebiyey oo jirkana ka nuugay, marka laga reebo fiyuuska cuntada, mararka qaarkoodna loo yaqaan "roughage." Fiber wuxuu u dhex maraa jidhkaaga-marka hore caloosha, ka dibna mindhicirka yar , oo ay ku xigto mindhicirka, ugu dambayntiina, waxay ka baxdaa jirkaaga - si aan fiicnayn.
Markaad haysato xaalad qanjir ah, xayawaan dheellitiran ayaa kaa caawin kara miisaanka lumitaanka iyo caloosha joogtada ah , iyo saameyno kale oo wanaagsan.
Baro wax badan oo ku saabsan faa'iidooyinka fiber iyo cuntooyinka hodanka ku ah fiyuuska oo aad ku dari karto habka guud ee nolol caafimaad leh xaalad tayroodh.
Faa'iidooyinka Fiber
Guud ahaan, waxaa jira faa'iidooyin fara badan oo cunto ah oo fiyuusa loogu talagalay bukaannada tirakoobka, iyo qof kasta oo raba inuu hagaajiyo caafimaadka guud. Fiber wuxuu awoodi karaa:
- Yaree halista istaroogga iyo wanaajinta caafimaadka wadnahaaga: Xiriir muhiim ah ayaa laga helay inta u dhexeysa faleebada iyo wadnaha wadnaha. Cilmi-baaristu waxay muujinaysaa in bukaanjiifku cuno cunto faytamiin sare ah ay hoos u dhigayso khatarta wadno-qabadka ilaa boqolkiiba 40. Khatartaada waxaa laga yaabaa in ay hoos u dhacdo 9% oo ah 7 gaas kasta maalin kasta oo kordhiya fiyuusta cuntada, sida ku cad daraasadaha ay soo xiganayaan Akademiga Nafaqada iyo Cuntada. Maadaama bukaannada qanjirka 'thyroid' ay leeyihiin halis dheeraad ah ee wadna xanuunka, tani waa faa'iido muhiim ah.
- Caawin miisaanka lumis iyo maareynta: Fiber ka badan cuntooyinka maalinlaha ah, waxay hoos u dhigeysaa khatarta cayilka. Tani waxay u badan tahay sababta oo ah fareebku wuxuu kaa dhigayaa mid buuxa, taas oo macnaheedu yahay inaad u badan tahay inaad cunayso. Kalooriyada yaryar ee maalin walba waxay ugu dambeyntii keeni kartaa miisaan lumis waqti dheer. Culeyska miisaanka, ama culeyska miisaanka, wuxuu noqon karaa caqabad dadka qaba hypothyroidism, sidaas awgeed taasi waxay khaasatan u tahay bukaanka tayroodh.
- Kolestaroolka hoose : Fibbada dhalaya ee laga helo digirta qaarkood, qalabka xayawaanka, lafaha, iyo mawduuca ayaa laga yaabaa inay ka caawiso hoos u dhig "heer xun" heerarka "cholesterol". Tani waxay sidoo kale keeni kartaa wadne xanuun yar iyo heerarka cadaadiska dhiigga oo hoos u dhaca. Kolostaroolka xun ee suurtogalka ah ayaa mararka qaar ah natiijada hypothyroidism, sidaas darteed tani waa faa'iido dheeraad ah oo fibreed loogu talogalay bukaannada tayroodh.
- Hagaajinta dheef-shiidka : Fiber diiriya ayaa ka caawisa xakamaynta dheef-shiidka cuntada kale.
- Hoos u dhigidda dhiig-baxa iyo hagaajinta dhaqdhaqaaqa mindhicirka : Adigoo cunaya cunto fara badan, saxaro adag iyo calool-fadhiga-cabasho guud ee dadka qaba hypothyroidism-waa la xalin karaa, oo ay weheliso yareynta khatartaada iyo darnaanta calaamadaha hemorrhoid.
- Ka caawi inaad xakamayso heerarka sonkorta dhiigga : Dadka qaba sonkorowga cuntooyinka faytada sare leh waxay muujiyeen in nuugista sonkorta la yareeyo. Tani waxay gacan ka geysaneysaa horumarinta heerarka gulukooska ee wanaagsan. Dareemida insulin waxaa laga yaabaa in la hagaajiyo xaydha cuntada qaarkood. Cunista cuntooyinka faytada sare leh ayaa sidoo kale hoos u dhigi karta fursadaada inaad ku horumariso nooca 2aad ee sonkorowga, halista aad u sarayso haddii aad tahay hypothyroid. .
- Hoos u dhig khatarta aad u leedahay diverticulitis-ka : Fiber-ka-saxda ah ayaa la muujiyey si loo yareeyo khatarta cudurka "diverticulitis". Si kastaba ha noqotee, kuwa qaba diverticulosis ama cudurada mindhicirka ah, dadka qaarkiis waxay leeyihiin astaamo ka sii daran faybar, halka kuwa kale ay leeyihiin calaamado yar.
- Ka aamusi calaamadaha cudurka mindhicirka (IBS) : Fiber waxaa loo soo bandhigay inuu hoos u dhigo astaamaha IBS dadka qaarkood, inkastoo qaar kale ay leeyihiin calaamado badan marka ay cunaan fiyuusyo badan.
- Kansarka khatarta kansarka mindhicirka: Daraasadaha lagu kalsoon yahay waxay muujiyeen in cuntada sare ee fayodhawrku ay yarayn karto halista kansarka mindhicirka, laakiin tani laguma helin daraasad kasta.
- Waxay kordhisaa nuugista macdanta : Fiber diirinta ayaa kaa caawin karta jirkaaga inuu si fiican u nuugo macdano gaar ah, gaar ahaan kalsiyum.
Soluble-Food and Fibre-Fiber Foods
Akadeemiyada Nafaqada iyo Cuntada ayaa ku talineysa haweenka qaangaarka ah in ay isticmaalaan 25 gram oo ah dhirta maalinlaha ah maalin kasta, ragga waaweynna waxay isticmaalaan 38 garaam, 10 ilaa 15 garaam oo ka yimaada fiber fibbada. Markaad da 'yar tahay, waxaad u baahan tahay wax ka yar da'da 50 jir, haweenku waa in ay cunaan 21 garaam, ragga waa inay isticmaalaan 30 garaam.
Fiber Fibre: Fibboorka faybarku waa fiber oo si sahal ah loogu kala diri karo biyaha, halkaas oo ay ka samaysan tahay walax-u eg. Noocaan nooca fiber ah ayaa la muujiyey si loo yareeyo heerarka dhiigga ee dhiigga iyo sidoo kale heerarka gulukooska ee dhiigga.
Fibboorka ayaa laga helaa:
| Maydh |
Fiber Fiber: Fibre aan la fiiqin waa fiber oo ka caawisa xoojinta ka saarista jirka. Fiber unsoluble ayaa kaa caawin kara ka hortagga caloosha. Fiber unsoluble ayaa sidoo kale kaa caawineysa inaad sii wadatid heerka pH ee xuubkaaga mindhicirkaaga heer fiican. Cuntooyinka ugu sarreeya ee fibreedka aan la xalin karin waxaa ka mid ah kuwan soo socda:
| Almonds * Apple leh maqaarka Baking shukulaatada Barley, la kariyey Sare dalag Blueberries Nuts-ka Brazil Broccoli * Sprouts Brussels * Bulgur Kaabashka * Karootada Kaarboorka * Isku-darka firileyda, guriga Kirayga Xabashooyinka Coconut Midhaha maqaarka Corn Xilliga Casriga ah Elderberries Sawirro Abuurka xajka Daqiiqo, shaciir, saliideed, galley, galley, sarreen dhan Gooseberries Digirta cagaaran | Guava Lowska cagaaran Hominy Jicama Kale * Digirta kelyaha Kiwi Kumquat Lentils Macadamia nuts Mandarin xayawaanka Mango Mudanayaal * Mushrooms Nectarine Baastada Oyster Papaya Pasta, la kariyey Faytanka * Kiimiko Beeraha Pine nuts Abuurka Pistachios Baradhada Qodobo | Abuurka Pumpkin Pumpkin Quinoa Raisins Raspberries Roodhiiga Bariis (brown, la kariyey) Rutabaga Sauerkraut Masagada Spinach Isku-duub digir Sprouts Squash Strawberries Abuurka Sunflower Baradho macaan Jinka yaanyo Yaanyo Isku darka dhinacyada Gacmaha Casiir khudradda ah Walxaha Jeermiska bukaanka Burka oo dhan Bariisiga digaaga (karsan) |
* Ogsoonow in cuntooyinkan dhirta sare leh ay sidoo kale yihiin goostrate , taas oo micnaheedu yahay in ay kor u qaadayaan xayndaabka tirakoobka wuxuuna keeni karaa ama sii kicin kara hypothyroidism. Caadi ahaan, khatarta cuntooyinka goostrigga ah ayaa ku badanaya, gaar ahaan foomka cayriinka. Cunto karinta ama uumiga ayaa sida caadiga ah ka takhalusta guryaha inteeda badan.
Ereyga ka
Haddii aad bilowdo cunto faytamiin sare ah oo aad qaadatid daweynta hormoonka tayroodhka hoostiisa, hubso inaad qabtid heerka baaritaanka dhiiggaaga ee tirtiridda lix ilaa siddeed toddobaad. Fiber wuxuu mararka qaarkood beddeli karaa nuugista daawadaada, sidaa daraadeed waa muhiim inaad dib u eegto si aad u aragto haddii aad u baahan tahay inaad bedesho qiyaastaada.
> Ilo:
> Dahl WJ, Stewart ML. Mawqifka Akadeemiyadda Nafaqada iyo Cuntada: Saameynta Caafimaadka ee Fiber Qaybta Cuntada. Wargeyska Akademiga Nafaqada iyo Cuntada . 2015; 115 (11): 1861-1870. doi: 10.1016 / j.jand.2015.09.003.
> Felker P, et. al. Xoghaynta tiyocyanate iyo goitrinka ee plazma-ka, maadooyinka horudhaca ah ee khudaarta brassica, iyo khatarta la xiriirta cudurka hypothyroidism. "Nutr Rev. 2016 Apr; 74 (4): 248-58 doi: 10.1093 / nafaqo / nuv110 PMID: 26946249 .
> Hagaajinta Caafimaadkaaga Fiber. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/improving-your-health-with-fiber.
> Cunto iyo Cunno Caafimaad leh. Mayo Clinic. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?p=1
> Wald A. Waxbarashada bukaanka: Cunto dheellitirnaanta dheeraadka ah (Beyond Basics). UpToDate. https://www.uptodate.com/contents/high-fiber-diet-beyond-the-basics.