Fiber Na Iya Taimaka Maka Ka Rage Kiba - Amma Nau'in Musamman

Wadatacce

• Fiber yana Ciyar da Kwayar cutar abokiyar cin abincinka
• Kyakyawan Bacteria Suna Taimaka Wajen Yaƙar Kumburi
• Viscous Fiber na Iya Rage Ciwan ku, yana Taimaka maku Kadan
• Shin Farin Fiber yana da Inganci don Rage Kiba?
• Arzikin Majiyoyi na Viscous Fiber
• Layin .asa

Fiber wani muhimmin sinadari ne wanda galibi ba a kulawa dashi.

A sauƙaƙe, fiber yana nufin carbohydrates waɗanda hanjinku ba zai iya narkewa ba.

An rarraba shi azaman mai narkewa ko mara narkewa dangane da ko ya narke cikin ruwa.

Filaye marasa narkewa suna aiki galibi azaman jami'in bulking, ƙara abun ciki a kujerun ku. Sabanin haka, wasu nau'ikan fiber masu narkewa na iya shafar lafiyar jiki da kuzari - da nauyinku ().

Wannan labarin yana bayanin yadda fiber mai narkewa na iya haɓaka ƙimar nauyi.

Fiber yana Ciyar da Kwayar cutar abokiyar cin abincinka

Kimanin kwayoyin cuta tiriliyan 100 suna rayuwa a cikin hanjinku, da farko a cikin babban hanji ().

Tare da sauran ƙananan ƙwayoyin cuta da ake samu a cikin tsarin narkewar abincinku, waɗannan ƙwayoyin cuta galibi ana kiransu gut flora ko gut microbiome.

Daban-daban nau'in kwayoyin cuta suna taka muhimmiyar rawa a fannoni daban-daban na kiwon lafiya, gami da kula da nauyi, kula da sukarin jini, rigakafi har ma da aikin kwakwalwa (,,,, 7).

Kamar sauran kwayoyin halitta, kwayoyin cuta na bukatar cin abinci mai kyau dan samun lafiya.

Anan ne za'ayi amfani da fiber - mai narkewa, mafi yawan matakai - matakai a ciki. Soluble fiber yana ratsa tsarin narkewar abinci galibin canzawa, daga karshe ya isa ga kwayar cutar ku wacce ke narkar da shi kuma ta mai da shi makamashi mai amfani.

Fiber wanda ke amfani da ƙwayoyin hanjin ku an san shi da fiber mai saurin prebiotic ko zare mai ƙanshi. Ana la'akari da shi mai matukar amfani ga lafiyar jiki da nauyin jiki (,).

Wasu zaren igiya marasa narkewa, kamar su sitaci mai tsayayyar jiki, suma suna aiki azaman maganin rigakafi.

Fiber baya narkewa kuma yana kokarin kaiwa babban hanjin ka babu canzawa. A can, wasu zaren narkewa suna taimakawa ciyar da ƙwayoyin hanji masu ƙoshin lafiya waɗanda ke da mahimmanci don ƙoshin lafiya.

Kyakyawan Bacteria Suna Taimaka Wajen Yaƙar Kumburi

Gut kwayoyin suna mashahuri don tasirin su akan kumburi na yau da kullun ().

Suna samar da abinci mai gina jiki ga jikinka, gami da guntun sarkar mai wanda yake ciyar da kwayoyin halittar cikin hanjin ka.

Wannan yana haifar da rage kumburi da ci gaba a cikin cututtukan ƙwayoyin cuta (,, 13).

Don kawai bayani, m (gajeren lokaci) kumburi yana da amfani saboda yana taimakawa jikinka yaƙi da maharan ƙasashen waje da kuma gyara ƙwayoyin da suka lalace.

Koyaya, ciwon kumburi (na dogon lokaci) babbar matsala ce saboda yana iya fara yaƙar ƙwayoyin jikinku.

Kullum, ƙananan ƙonewa yana taka muhimmiyar rawa a kusan kusan kowace cuta ta Yammacin duniya, ciki har da cututtukan zuciya, Alzheimer da cututtukan rayuwa (,,)

Akwai kuma tabbatattun shaidu cewa kumburi yana da alaƙa da ƙimar kiba da kiba (,,).

Yawancin nazarin kulawa da hankali sun nuna cewa babban abincin fiber yana da alaƙa da ƙananan matakan alamomin mai kumburi a cikin jini (,).

Kumburi yana haɗuwa da yawancin cututtukan rayuwa, gami da kiba. Amfani da fiber ya danganta da rage kumburi.

Viscous Fiber na Iya Rage Ciwan ku, yana Taimaka maku Kadan

Kuna buƙatar kasancewa cikin ƙarancin kalori don rasa nauyi.

Wato, yawancin adadin kuzari (makamashi) suna buƙatar barin jikinku fiye da shiga shi.

Kamar wannan, ƙididdigar adadin kuzari yana taimaka wa mutane da yawa - amma ba lallai ba ne idan kun zaɓi abincin da ya dace.

Duk wani abu da zai rage sha’awar ku na iya rage yawan kuzarin ku. Tare da ƙarancin ci, zaka iya rasa nauyi ba tare da ma tunani game da shi ba.

Fiber ana yin imanin sau da yawa don kawar da abincin ku. Koyaya, shaidu suna nuna cewa takamaiman nau'ikan zaren ne yake da wannan tasirin.

Binciken da aka yi kwanan nan game da nazarin 44 ya nuna cewa yayin da kashi 39% na magungunan zaren suka ƙaru, 22% ne kawai suka rage cin abinci ().

Gwargwadon ƙwayar zare, mafi kyau shine rage rage ci da cin abinci.

A taƙaice, ɗanɗancin abu yana nuni ga kauri da mannewa. Misali, zuma ya fi ruwa karfi sosai.

Viscous, zaren narkewa kamar su pectins, beta-glucans, psyllium, glucomannan da guar gum duk sun yi kauri a cikin ruwa, suna yin abu mai kama da gel wanda yake zaune a cikin hanjinku ().

Wannan gel din yana rage komai daga ciki, yana kara narkewa da lokutan sha. Sakamakon ƙarshe shine dogon ji na cikakken jiki da rage rage ci (,).

Wasu shaidu sun nuna cewa sakamakon asarar nauyi na zaren ya ta'allaka ne da kitse na ciki, wanda shine kitse mai cutarwa a cikin raminku wanda ke da alaƙa da cututtukan rayuwa ().

Fibers tare da babban danko suna ba da ƙaruwa, rage cin abinci da asarar nauyi na atomatik. Fibers tare da ƙananan ƙwayoyin cuta sun bayyana cewa basu da tasiri akan waɗannan abubuwan.

Shin Farin Fiber yana da Inganci don Rage Kiba?

Ana amfani da kari na fiber ta hanyar keɓe fiber daga tsire-tsire.

Duk da yake waɗannan keɓaɓɓun zaren na iya samun wasu fa'idodi na kiwon lafiya, hujjoji game da sarrafa nauyi sun haɗu kuma ba su da tabbas.

Wani babban binciken sake dubawa ya gano cewa psyllium da guar gum - duka mai narkewa, fibobi masu tsaka-tsakin - ba su da tasiri kamar karin kayan asara ().

Exceptionaya daga cikin sanannen banbanci shine glucomannan, zaren da aka ciro daga asalin konjac.

Wannan fiber mai ɗanɗano mai saurin ganuwa yana haifar da asarar nauyi yayin amfani da shi azaman ƙarin (,,).

Koyaya, kari tare da keɓaɓɓun abubuwan gina jiki da wuya ya kawo bambanci sosai a kan kansa.

Don mafi girman tasiri, yakamata ku haɗa abubuwan haɗin fiber tare da wasu dabarun asarar nauyi mai ƙoshin lafiya.

Kodayake glucomannan da sauran kayan haɗin fiber masu narkewa zaɓi ne mai kyau, yana da kyau a mai da hankali ga abincinku akan abinci gabaɗaya.

Abubuwan da ake amfani da su na fiber yawanci ba su da tasiri don asarar nauyi - ban da glucomannan. Koyaya, karɓar zaren ku daga dukkan abincin shuke-shuken yafi kyau.

Arzikin Majiyoyi na Viscous Fiber

Faya-fayan viscous suna faruwa ne kawai a cikin abincin tsirrai.

Majiyoyin wadata sun hada da wake da wake, da flax, da bishiyar asparagus, da ganyen Brussels da hatsi.

Idan kuna shirin canzawa zuwa abinci mai-fiber, ku tuna ku yi shi a hankali don ba wa jikinku lokaci don daidaitawa.

Rashin jin daɗin ciki, ciwon ciki har ma da gudawa abubuwa ne masu illa na yau da kullun idan ka haɓaka haɓakar fiber ɗinka da sauri.

Viscous, fiber mai narkewa ana samu ne kawai a cikin abincin shuke-shuke. Dukan abinci na tsire-tsire kamar su wake, bishiyar asparagus, Brussels sprouts da oats suna da wadataccen fiber.

Layin .asa

Cin karin abinci mai wadataccen fiber - musamman fiber mai ƙarfi - na iya zama wata dabara mai tasiri don rasa nauyi.

Koyaya, kamar yawancin hanyoyin rage nauyi, ba zai haifar da sakamako na dogon lokaci ba sai dai idan kun haɗa shi da canjin rayuwa mai ɗorewa.

Ka tuna cewa abubuwan da ke cikin fiber ba su da tasirin tasirin lafiyar gaba ɗaya fiye da abinci mai wadataccen fiber.

Bugu da ƙari, kar ka manta cewa kiwon lafiya ba duk nauyin jikin ba ne. Cin yawancin fiber daga ainihin abinci na iya samun wasu fa'idodin kiwon lafiya da yawa.