Yawancin abincin da kuke ci - wanda ya hada da carbohydrates, fats, da sunadarai-an rushe su kuma suna jin dadin jikinsu, sai dai filaye masu cin abinci, wani lokaci ana kiransa "roughage." Fiber yana wucewa ta jikinka-farko cikin ciki, to sai ƙananan hanji , bin mallaka, kuma a ƙarshe, shi ya fita jiki - kusan ba a taɓa shi ba.
Yayin da kake da yanayin maganin thyroid, wani cin abinci mai yawan fiber zai iya amfani dashi da dama ta hanyar taimakawa tare da asarar nauyi da kuma maƙasudin kullun , tare da wasu sakamako mai kyau.
Ƙara koyo game da amfani da fiber da kuma abincin da ke da wadata a cikin fiber da za ka iya ƙarawa zuwa ga tsarinka na gaba da lafiya tare da yanayin karoid.
Amfanin fiber
Gaba ɗaya, akwai amfani da yawa daga rage cin abinci a cikin fiber ga marasa lafiya, kuma ga duk wanda yake so ya inganta lafiyar gaba daya. Fiber iya:
- Rage haɗarin bugun jini da kuma inganta lafiyar zuciyarka: An samu dangantaka mai mahimmanci tsakanin amfani da fiber da kuma ciwon zuciya. Nazarin ya nuna cewa marasa lafiya da ke cin abinci mai yawan fiber na rage yawan hadarin zuciya da kashi 40 cikin dari. Za a iya rage yawan haɗarinka ta kashi 9 cikin dari na kowace gram 7 a kowace rana a cikin fiber abinci, bisa ga binciken da Cibiyar Kwalejin Nutrition da Dietetics ta nakalto a cikin takarda. Tun da magungunan mahaifa suna da mummunan cututtukan zuciya, wannan babbar amfani ce.
- Taimako a asarar hasara da kuma gudanarwa: Mafi yawan fiber a cikin abincin yau da kullum, ƙananan haɗarin kiba. Wannan yana iya yiwuwa saboda fiber yana sa ka ji cike, wanda ke nufin za ka iya cin abinci kaɗan. Ƙananan adadin kuzari kowace rana zai iya haifar da asarar nauyi a tsawon lokaci. Samun nauyi, ko wahalar rasa nauyi, zai iya zama kalubale ga mutanen da ke da hypothyroidism, saboda haka wannan yana da dacewa da haƙuri mai haƙuri.
- Ƙananan cholesterol : Mafi zazzafan fiber da aka samo a wasu wake, flaxseed, oat bran, da kuma hatsi na iya taimakawa wajen ƙananan matakan cholesterol. Wannan kuma zai iya haifar da ƙananan ciwon zuciya kuma rage matakan jini. Hakanan mummunan cholesterol shine wani lokacin sakamakon hypothyroidism, saboda haka wannan karin karin amfani ne na fiber don marasa lafiya.
- Inganta narkewa : Fiber na abinci yana taimakawa wajen sarrafa narkewar sauran abinci.
- Rage haɓaka da kuma tsara ƙwayoyin jijiyoyi : Ta cin abinci mafi girma, filaye da ƙuntatawa-ƙarar da ake yi a cikin mutane da hypothyroidism-za'a iya warwarewa, tare da raguwa a cikin hadarin ku da kuma rashin lafiyar alamomin jini.
- Taimakawa wajen sarrafa matakan jini : Mutane da ke fama da ciwon sukari a kan cin abinci mai yawan fiber sun nuna cewa an rage tsomaccen sukari. Wannan yana taimaka wajen inganta matakan glucose. Za'a iya inganta ƙwarewar insulin tare da wasu nau'ikan da za su ci abinci. Cin cin abinci mafi yawan fiber na iya rage yiwuwar samun ciwon sukari masu tasowa irin na 2, haɗarin da ya fi girma idan kun kasance hypothyroid. .
- Rage haɗarinka ga diverticulitis : An nuna fiber mai ƙyama don rage haɗarin diverticulitis. Duk da haka, ga wadanda ke tare da ciwon ƙwayar cuta ko ƙwayar zuciya, wasu mutane suna da mummunar bayyanar cututtuka da fiber, yayin da wasu basu da alamun bayyanar.
- Rage da ciwo na jijiyar jiji (IBS) : An nuna fira don rage yawan bayyanar IBS a wasu mutane, ko da yake wasu suna da karin alamar cututtuka yayin cin karin fiber.
- Rage haɗarin ciwon daji na ciwon mallaka: Wasu binciken da aka yi da alhakin bincike sun nuna cewa cin abinci mai yawan fiber na iya rage yawan hatsarin ciwon daji, amma ba a samuwa a cikin kowane binciken ba.
- Ƙara ƙaramin ma'adinai : Zazzabi mai cin abinci na iya taimakawa jikinka don shawo kan wasu ma'adanai mafi dacewa, musamman alli.
Abincin Soluble- da Sanya-Fiber Foods
Cibiyar Gina Jiki da Dietetics tana ba da shawara ga matan aure su ci 25 grams na fiber kowace rana kuma maza da yawa maza suna cinye 38 grams, tare da 10 zuwa 15 grams daga zazzage mai zafin jiki. Yayin da kake da shekaru, kana buƙatar kasa da shekaru 50, dole ne mata su ci 21 grams kuma ya kamata maza su ci 30 grams.
Fiber Soluble: Fiber mai sauƙi shine fiber wanda aka sauka cikin ruwa, inda ya zama abu mai gel. Irin wannan fiber an nuna shi don taimakawa ga ƙananan cholesterol na jini da matakan glucose na jini.
An samo fiber mai soluble a cikin:
| Oats |
Fiber wanda ba za a iya sanya shi ba. Fiber zafin iya taimakawa hana maƙarƙashiya. Fiber zafin jiki zai taimaka wajen kiyaye matakin pH a cikin sashin hanji na jikinka a wani matakin mafi kyau. Abubuwan da suka fi dacewa a cikin fiber mai insoluble sun hada da wadannan:
| Almonds * Apple tare da fata Wanke cakulan Barley, dafa shi Bran na gari Blueberries Brazil kwayoyi Broccoli * Brussels sprouts * Bulgur Kabeji* Karas Farin kabeji* Cereal ƙungiya mix, na gida Cherries Chestnuts Kwakwa Kwayoyin masara Masara Cranberries Elderberries Fig Nau'in iri Gurasa, sha'ir, sha'ir mai laushi, sha'ir malt, hatsin rai, dukan alkama Gooseberries Green wake | Guava Hickory kwayoyi Hominy Jicama Kale * Koda wake Kiwi Kumquat Lentils Kayan yaduwa Mandarin oranges Mango Gero * Namomin kaza Nectarine Oatmeal Oyster Gwanda Taliya, dafa shi Kirkiɗa * Pears Peas Pine kwayoyi Abarba Pistachios Dankali Prunes | Suman tsaba Suman puree Quinoa Raisins Raspberries Rhubarb Rice (launin ruwan kasa, dafa shi) Rutabaga Sauerkraut Sorghum Alayyafo Yayyafa Peas Sprouts Squash Strawberries Sunflower tsaba Sweet dankalin turawa Manna manna Tumatir Hanyar hanya Turnips Abincin ruwan 'ya'yan itace Walnuts Alamin bran germ Whole alkama gari Rashin shinkaran shinkafa (dafa shi) |
* Ka lura cewa waɗannan kayan abinci masu fiber suna kuma goitrogenic , ma'anar cewa suna inganta kararrawarka da yawa kuma zai iya haifar da hawan hypothyroidism. Yawanci, haɗarin abinci na goitrogenic yana cikin ƙididdige su, musamman a cikin tsari mai kyau. Cooking ko steaming yawanci kawar da mafi yawan goitrogenic Properties.
Kalma daga
Idan ka fara cin abinci mai yawan fiber kuma suna shan maganin maye gurbin maganin hormone, tabbatar da cewa kana da matakan gwajin jinin ka a cikin makonni shida zuwa takwas. Fiber zai iya sauya canji na maganin ku, don haka yana da mahimmanci don sake dubawa don ganin idan kuna buƙatar gyara kayanku.
> Sources:
> Dahl WJ, Stewart ML. Matsayin Cibiyar Gina Jiki da Dietetics: Harkokin Kiwon Lafiyar Abinci. Jaridar Cibiyar Harkokin Nutrition da Dietetics . 2015; 115 (11): 1861-1870. Doi: 10.1016 / j.jand.2015.09.003.
> Felker P, et. al. Rahoton thiocyanate da goitrin a cikin plasma mutum, ƙaddararsu da yawa a kayan lambu na fata, da kuma haɗarin haɗari ga hypothyroidism. "Nutr Rev. 2016 Apr 74 (4): 248-58. .
> Inganta lafiyar ku tare da fi'ili. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/improving-your-health-with-fiber.
> Abincin da ke cikin jiki da lafiya. Mayo Clinic. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?p=1
> Wald A. Sashin Ilimi: Abincin filaye mai zurfi (Bayan Ƙari). Na zamani. https://www.uptodate.com/contents/high-fiber-diet-beyond-the-basics.