Shin Fiber na iya Rage Haɗarin Ciwon nono?

Wadatacce

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Hanyar da ta fi dacewa don rigakafin ciwon nono na iya kasancewa a cikin abincin ku: fiber na iya taimakawa wajen rage haɗarin cutar da ke da kisa, in ji wani sabon binciken da aka buga a Likitan yara.

Yin amfani da bayanai daga dogon bincike na mata 44,000, masu bincike daga Jami'ar Harvard sun gano cewa matan da ke cin kusan gram 28 na fiber a kowace rana, musamman a cikin ƙuruciyarsu da ƙuruciyar su, suna da haɗarin 12 zuwa 16 cikin ɗari na haɗarin kamuwa da cutar sankarar mama. tsawon rayuwarsu. Kowane ƙarin gram 10 na fiber da ake ci kowace rana-musamman fiber daga 'ya'yan itatuwa, kayan marmari, da kayan lambu-da alama yana rage haɗarin su da wani kashi 13 cikin ɗari.

Wannan haɗin yana da mahimmanci, kamar yadda Maryam Farvid, Ph.D., masanin kimiyyar ziyartar Jami'ar Harvard kuma jagorar marubuci a cikin binciken. Idan ya zo ga rigakafin kansar nono da haɗari, abin da kuke ci yana ɗaya daga cikin 'yan canji da kuke da iko kai tsaye. (Muna da wasu ƙarin hanyoyi don rage haɗarin cutar sankarar mama.)

Amma kada ka fidda rai idan ba ka ƙara shiga cikin matasa ko matasa ba. Binciken Asusun Binciken Ciwon daji na Duniya na kusan manya manya miliyan ɗaya sun sami raguwar kashi biyar cikin ɗari na kansar nono ga kowane gram 10 na fiber da ake ci kowace rana.

Dagfinn Aune, masanin ilimin abinci mai gina jiki a Kwalejin Imperial a London kuma babban mai binciken binciken WCRF ya ce "Bincikenmu yana ba da shawarar ƙara yawan abincin fiber na iya zama kyakkyawar hanyar rage haɗarin cutar sankarar mama." "Ciwon nono irin wannan sankara ce ta kowa, kuma kowa yana cin abinci, don haka ƙara yawan ƙwayar fiber na iya hana lamura da yawa."

Marubuta na Likitan yara takarda yana tunanin fiber na iya taimakawa wajen rage yawan isrogen a cikin jini, wanda ke da alaƙa da haɓaka ciwon nono. "Fiber na iya ƙara fitar da sinadarin estrogens," in ji Aune. Ka'idar ta biyu ita ce fiber yana rage matakan sukari na jini kuma matakan sukarin jini yana da alaƙa da haɗarin cutar kansar nono. (Ko da yake binciken Aune bai sami alaƙa da kitsen jiki ba don haka bayanin ya yi ƙasa da ƙasa.)

Ko da menene dalilin da yasa yake aiki, fiber daga tsirrai na abinci gaba ɗaya yana da alama yana taimakawa hana rigakafin cutar sankarar mama kawai. Sauran binciken sun gano cewa fiber na iya rage haɗarin cutar kansar huhu, ciwon hanji, da ciwon daji na baki da makogwaro. Bugu da ƙari, fiber zai iya taimaka muku bacci mafi kyau, ku guji maƙarƙashiya, da rage nauyi.

Mafi kyawun abinci don rigakafin cutar kansa shine aƙalla gram 30 zuwa 35 a kowace rana, a cewar masu binciken. Wannan shine adadin da za'a iya aiwatarwa idan kun haɗa da abinci mai daɗi mai daɗi kamar popcorn, lentil, farin kabeji, apples, wake, oatmeal, broccoli, da berries. Gwada waɗannan girke-girke masu lafiya waɗanda ke nuna abinci mai fiber mai yawa.

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