Samun isasshen fiber a cikin abincinku shine daya daga cikin muhimman hanyoyin da yawancin masu maganin thyroid zasu buƙaci a matsayin ɓangare na shirin hasara mai nauyi.
Amfanin fiber ga marasa lafiya na thyroid
Fiber yana da amfani mai yawa ga kowa da kowa, amma musamman ga mutanen da ke dauke da thyroid - hypothyroidism - wadanda suke ƙoƙarin rasa nauyi.
- Fiber yana taimakawa da maƙarƙashiya. Mutane da ke tare da hypothyroidism sau da yawa sun jinkirta narkewar jiki, kuma yawancin rikitaccen rikice-rikicen abu ne na yau da kullum, koda lokacin da ake kula da thyroid. Samun isasshen fiber zai iya taimakawa wajen inganta daidaituwa a cikin ƙungiyoyi na zuciya, da kuma taimaka maƙarƙashiya na kullum.
- Fiber zai iya rage rage saurin jini. Abincin fiber-fiber sun fi sauƙi a kwantar da hankali, kuma ana saki su da sannu a hankali. Wannan yana nufin cewa waɗannan abinci suna da " ƙididdigar glycemic ". Zaɓin abinci mafi yawan fiber na iya, to, ku taimaki ƙuƙwalwar haɓaka da yawa a cikin jini, da kuma sakamakon da ake samu a cikin amsawar insulin ta al'ada (insulin resistance) wanda zai iya ci gaba. Difficulty yadda ya dace da carbohydrates da kuma kula da glucose sun zama mafi yawa a cikin marasa lafiya marasa lafiya, wadanda suka fuskanci haɗarin haɗakar insulin .
- Fiber zai iya taimakawa wajen rage nauyin abincin glycemic. Baya ga zabar abinci mai fiber-fiber, za ka iya ɗaukar karin kayan fiber tare da abinci mai girma-glycemic, kuma a cikin ma'anarsa, "canza" abinci mai girma a glycemic a cikin abinci maras nauyi. Alal misali, idan kuna da wannan kayan abincin, ko tasa na taliya - duka biyu a sukari da kuma a kan glycemic index - wasu masana sun ba da shawara su dauki nauyin kwayoyin psyllium maras kyau tare da abincinku. Psillium wani kyakkyawan hanyar fiber ne, kuma lokacin da aka dauka tare da abinci masu ƙarfi, zai iya taimakawa jinkirin narkewa kuma rage girman glucose wanda ke da hankali bayan an yi amfani da haɗarin hawan gwano.
- Fiber zai iya taimakawa ƙananan cholesterol. Kyakkyawan zafin jiki na iya taimakawa wajen rage yawan ƙwayoyin cholesterol marasa lafiya. Hakanan cholesterol mai girma zai iya kasancewa alama ce ta hypothyroidism ba tare da izini ba , kuma ya fi dacewa ko da a waɗanda ake bi da su don maganin maganin ƙwayar cuta.
- Fiber zai iya taimaka maka ka rasa nauyi . Ayyukan fiber-fiber na cigaba da yin tsinkaya, kuma suna cika ku da sauri.
Kamar yadda na rubuta a littafi na, Thyroid Diet Revolution :
Ɗaya daga cikin binciken ya gano cewa ƙara 14 grams a kowace rana na fiber an hade shi da raguwar kashi 10 cikin cin abinci da jiki, da asarar nauyi na fam biyar a kan watanni 4.
A cikin wani binciken, a tsakanin ƙungiyar mata 53 da suke da matsakaicin matsakaicin nauyi, bayan biyan kuɗi na 1200 a rana, a cikin makonni 24, rabi an ba da ƙarin fiber, rabin wuri mai karba. An ba su 6 grams na fiber a rana don fara, zuwa 4 grams. Bayan jiyya, ƙungiyar fiber ta rasa nauyin adadi na 17.6 da kashi 12.76 a cikin wurin placebo.
Yaya Fiye Fiber Kana Bukatar?
Maza zuwa 50 yawanci suna buƙatar 30 zuwa 40 grams na fiber a rana, kuma mata suna bukatar kimanin 25 zuwa 30 grams. Abincin nahiyar Amurka, duk da haka, ya haɗa da kimanin 10 grams a rana ko ƙasa da fiber.
Yadda za a sami madauri mara isa
Kuna son hadawa da abinci mai yawa da yawa kamar yadda zaka iya. Gwajin da muke da shi na Gwaninta Malia Frey yana da kyakkyawar jerin abubuwan abinci masu yawan fiber. Amma ka tuna, yawancin masu maganin thyroid suna kula da hatsi, kuma musamman, alkama, da hatsi mai mahimmanci, gurasa da fassaran zasu iya yad da fiber, amma kuma zai iya yaduwar kokarin hasara mai nauyi. Lokacin amfani da fiber don taimakawa cikin asarar nauyi, zaka so ka mayar da hankali kan kayan lambu mafi girma, legumes, wake, kwayoyi, tsaba, kuma zuwa karami, 'ya'yan itatuwa.
Dole ne ku ci abinci mai yawa domin ku shiga matakan fiber. Don samun damar amfani da fiber a cikin rana mafi kyau, za ku iya ƙara ƙarin ƙarin fiber, ban da jaddada abinci mai launi ga abincinku.
Fara jinkiri, kada ku tafi daga "10 zuwa 30" a rana ɗaya - kana buƙatar baka lokaci na lokaci na intestinal don daidaitawa, kuma ƙara yawan fiber da sauri zai iya haifar da rashin tausayi.
Ƙarin Ƙari
Akwai wasu nau'o'in nau'i na fiber daban-daban akwai. My favorites sun haɗa da:
- Psyllium. Ɗaya daga cikin binciken sun gano cewa matan da suka dauki nau'in kwayar psyllium 20 kafin cin abinci sun ci abinci mai yawa, kuma sun ji daɗi sosai a lokacin cin abinci, suna taimakawa da asarar nauyi. An samo Psyllium husk a cikin kasuwanni kamar Metamucil. Hakanan zaka iya samun psillium foda, ko siffar da na fi so, a cikin capsules. Psillium ba shi da tsada, kuma lokacin da aka ɗauka a cikin capsules, yana da sauƙin sauƙi, kuma yana da sauƙin ɗaukar - ba shan giya ba, furotin fure a cikin ruwa.
- Guar Gum - Guar danko ne mai kariyar fiber. An samo shi a cikin samfurin fiber, Benefiber, wanda ya zo a matsayin foda. Ba kamar sauran fibobi ba, ciki har da psillium, guar gumaki ya watsar da shi cikin abin sha (kamar ruwan 'ya'yan itace, ruwa ko launin fata), ba tare da gizon ko babba ba. Zaka iya ƙara shi da ruwan 'ya'yan itace ko ruwa, kuma ba shi da wani dandano - ba za ku san ko akwai ba.
Gargaɗi mai mahimmanci game da fiber ga marasa lafiya
Idan kun sauya daga cikin fiber zuwa ƙananan fiber, akwai abubuwa biyu da ya kamata ku yi hankali game da abincin ku.
Da farko, yi hankali da cewa kana shan maganin thyroid a kalla awa daya kafin cin abinci ko sha kofi a safiya, don haka shafanka ba shi da lahani. Hanyoyin da zafin fiber za su iya canza ƙwayar magungunan ƙwayar thyroid, don haka makonni 6 zuwa 8 bayan fara wani cin abinci na fiber, ya kamata a gwada aikinka na thyroid don tabbatar da cewa baka bukatar sauya canji.
Abu na biyu, yi hankali game da irin kayan da ake yi na kayan lambu na cruciferous . Kayan lambu kamar Kale da alayyafo suna da fiber, kuma suna da kyau a cikin sasantawa. A lokacin da rani, duk da haka, su ma suna cikin " goitrogens ," sunadarai na halitta wanda zai iya rage yawan ciwon gwiwarka, karaɗa thyroid ( goiter ), har ma da haifar da hypothyroidism. Samfuri ko ɗauka da sauƙi dafa wadannan kayan lambu kafin juyawa zasu iya kawar da yawancin haɗari na goitrogenic.