Me yasa Fiber yake da kyau a gare ku? Gaskiya mai rikitarwa

Wadatacce

• Menene Fiber?
• Fiber Ciyarwa "Kyakkyawan" Kwayar cuta ta gut
• Wasu nau'ikan Fiber zasu iya taimaka maka rasa nauyi
• Fiber na Iya Rage Sikarin Sikarin jini Bayan Abincin Babban-Carb
• Fiber na Iya Rage Cholesterol, amma Tasirinsa Ba Babba bane
• Fiber da Maƙarƙashiya fa?
• Fiber na iya rage Haɗarin cutar kansa ta Cancer
• Layin .asa
• Shirye-shiryen Abinci: Tuffa Duk Rana

Fiber shine ɗayan manyan dalilan abinci gabaɗaya suna da kyau a gare ku.

Evidencearamar shaida na nuna cewa wadataccen fiber na iya amfani da narkewar ku kuma rage haɗarin rashin lafiyar ku.

Yawancin waɗannan fa'idodin suna yin sulhu ta hanji microbiota - miliyoyin ƙwayoyin cuta waɗanda ke rayuwa a cikin tsarin narkewar ku.

Koyaya, ba duk fiber ake halitta daidai ba. Kowane nau'i yana da tasirin lafiya daban-daban.

Wannan labarin yana bayanin fa'idodin lafiyar fiber na fiber.

Menene Fiber?

A sauƙaƙe, zaren abinci mai ƙarancin abinci mai narkewa mai narkewa a cikin abinci.

Ya rabu gida biyu masu fadi dangane da ruwa mai narkewa:

1. Mai narkewa fiber: Yana narkewa a cikin ruwa kuma za'a iya amfani dashi ta kwayoyin "mai kyau" a cikin hanji.
2. Rashin fiber: Baya narkewa cikin ruwa.

Wataƙila wata hanya mafi taimako don rarrabe fiber ita ce mai yuwuwa wacce ba ta da kuzari, wanda ke nufin ko ƙwayoyin cuta na abokantaka na iya amfani da shi ko a'a.

Yana da mahimmanci a tuna cewa akwai nau'ikan fiber iri daban-daban. Wasu daga cikinsu suna da mahimman fa'idodi ga lafiyar jiki, yayin da wasu galibi basu da amfani.

Hakanan akwai abubuwa da yawa masu haɗuwa tsakanin zaren mai narkewa da mara narkewa. Wasu zaren da ba za a iya narkewa ba zai iya narke shi ta hanyar ƙwayoyin cuta masu kyau a cikin hanjin, kuma yawancin abinci suna ɗauke da zaren narkewa da na narkewa.

Hukumomin kiwon lafiya sun ba da shawarar maza da mata su ci fiber da gram 38 da 25 a kowace rana, bi da bi.

Carborates da ba za a narke ba ana ɗauke su da suna fiber. Yawancin lokaci ana rarraba su azaman mai narkewa ko mara narkewa.

Fiber Ciyarwa "Kyakkyawan" Kwayar cuta ta gut

Kwayoyin dake rayuwa a jikin mutum sun fi kwayoyin jikin mutum 10 zuwa 1.

Kwayar cuta na rayuwa akan fata, a baki da cikin hanci, amma mafi yawansu suna rayuwa a cikin hanji, da farko babban hanji ().

Kimanin nau'ikan nau'ikan kwayoyin 500 ne ke rayuwa a cikin hanjin, wanda ya hada kimanin sel tiriliyan 100. Wadannan kwayoyin cutar hanji kuma ana kiransu da gut flora.

Wannan ba mummunan abu bane. A zahiri, akwai dangantaka mai fa'ida tsakanin ku da wasu kwayoyin cuta waɗanda ke rayuwa a cikin tsarin narkewar ku.

Kuna samar da abinci, mahalli da kuma kyakkyawan mazaunin ƙwayoyin cuta. A hakan, suna kula da wasu abubuwan da jikin ɗan adam ba zai iya yi da kansa ba.

Daga cikin nau'o'in ƙwayoyin cuta daban-daban, wasu suna da mahimmanci ga fannoni daban-daban na lafiyar ku, haɗe da nauyi, kula da sukarin jini, aikin rigakafi har ma da aikin kwakwalwa (,,,, 6).

Kuna iya mamakin abin da wannan yake da shi da zare. Kamar dai kowace kwayar cuta, ƙwayoyin cuta suna buƙatar cin abinci don samun kuzari don rayuwa da aiki.

Matsalar ita ce yawancin carbi, sunadarai da mai suna shiga cikin jini kafin su kai ga babban hanji, suna barin kaɗan don ƙwayar fure.

Anan ne zaren ya shigo. Kwayoyin mutane ba su da enzymes don narkar da fiber, saboda haka ya isa babban hanji ba tare da canzawa ba.

Koyaya, kwayoyin hanji suna da enzymes don narke yawancin waɗannan zaren.

Wannan shine mafi mahimmancin dalili cewa (wasu) ƙwayoyin abinci masu mahimmanci ga lafiyar jiki. Suna ciyar da kwayoyin “mai kyau” a cikin hanji, suna aiki kamar rigakafi ().

Ta wannan hanyar, suna haɓaka haɓakar ƙwayoyin cuta mai kyau "mai kyau", wanda zai iya samun tasiri iri-iri daban-daban akan lafiyar ().

Kwayoyin cuta masu sada zumunci suna samar da abubuwan gina jiki ga jiki, gami da gajerun sarkar mai kamar acetate, propionate da butyrate, wanda butyrate dinsu ya zama mafi mahimmanci ().

Wadannan acid din mai gajeren sarkar na iya ciyar da sel a cikin ciki, wanda ke haifar da rage kumburin hanji da inganta ciwan narkewa kamar cututtukan hanji, cututtukan Crohn da ulcerative colitis (,, 12).

Lokacin da kwayoyin cutar ke narke zaren, su ma suna samar da iskar gas. Wannan shine dalilin da yasa manyan fiber zasu iya haifar da laulayi da rashin jin daɗin ciki ga wasu mutane. Wadannan cututtukan cututtukan sukan tafi tare da lokaci yayin da jikinku ya daidaita.

Yin amfani da isasshen narkewa, zaren narkewa yana da matukar mahimmanci ga lafiyar ƙoshin lafiya saboda yana inganta aikin ƙwayoyin cuta na abokantaka a cikin hanji.

Wasu nau'ikan Fiber zasu iya taimaka maka rasa nauyi

Wasu nau'ikan zaren zasu iya taimaka maka rage nauyi ta hanyar rage sha'awar ka.

A zahiri, wasu nazarin suna nuna cewa ƙara yawan fiber na abinci na iya haifar da asarar nauyi ta hanyar rage cin abincin kalori ta atomatik (, ​​14).

Fiber na iya jiƙa ruwa a cikin hanji, rage jinkirin shan abubuwan gina jiki da haɓaka ji daɗin cikawa ().

Koyaya, wannan ya dogara da nau'in fiber. Wasu nau'ikan basu da tasiri akan nauyi, yayin da wasu zaren narkewa na iya samun sakamako mai mahimmanci (,,, 19).

Kyakkyawan misali na ingantaccen ƙwayar fiber don ƙimar nauyi shine glucomannan.

Wasu nau'ikan fiber suna iya haifar da asarar nauyi ta hanyar ƙaruwa da cikewar jiki, wanda zai haifar da rage yawan kalori.

Fiber na Iya Rage Sikarin Sikarin jini Bayan Abincin Babban-Carb

Abubuwan da ke cikin fiber mai yawa suna da ƙananan glycemic index fiye da ingantattun hanyoyin carb, waɗanda aka cire yawancin fiber ɗin su.

Koyaya, masana kimiyya sunyi imani kawai da babban ɗanko, ƙwayoyi masu narkewa suna da wannan kayan ().

Ciki har da waɗannan ƙwayoyin cuta, zaren narkewa a cikin abincin da ke dauke da carb ɗinku na iya haifar da ƙananan ƙwayoyi a cikin jini ().

Wannan yana da mahimmanci, musamman ma idan kuna bin abincin mai yawan-carb. A wannan yanayin, zaren zai iya rage yiwuwar ƙwayoyin carbi su ɗaga jinin ku zuwa matakan cutarwa.

Wancan ya ce, idan kuna da al'amuran sukarin jini, ya kamata ku yi la'akari da rage yawan abincin ku, musamman ƙananan fiber, da keɓaɓɓen carbi, kamar farin gari da ƙarin sukari.

Abincin da ke dauke da fiber na viscous yana da alamar glycemic a ƙasa kuma yana haifar da ƙananan spikes a cikin sukarin jini fiye da abincin da ke ƙasa da fiber.

Fiber na Iya Rage Cholesterol, amma Tasirinsa Ba Babba bane

Coarfafawa, fiber mai narkewa na iya rage matakan cholesterol.

Koyaya, sakamakon bai kusan zama mai ban sha'awa ba kamar yadda kuke tsammani.

Binciken nazarin 67 da aka sarrafa ya gano cewa cinye gram 2-10 na fiber mai narkewa a kowace rana ya rage duka cholesterol ta hanyar 1.7 mg / dl da LDL cholesterol kawai da 2.2 mg / dl, a kan matsakaita ().

Amma wannan ma ya dogara da danko na fiber. Wasu nazarin sun sami ragi mai ban sha'awa a cikin cholesterol tare da ƙara yawan ƙwayar fiber (,).

Ko wannan yana da tasiri mai ma'ana a cikin dogon lokaci ba a sani ba, kodayake yawancin binciken da ake gudanarwa na nuna cewa mutanen da suka fi yawan fiber suna da ƙananan haɗarin cututtukan zuciya ().

Wasu nau'ikan fiber suna iya rage matakan cholesterol. Koyaya, yawancin karatu suna nuna cewa tasirin ba shi da girma sosai, a matsakaita.

Fiber da Maƙarƙashiya fa?

Ofaya daga cikin fa'idodin ƙara yawan cin fiber shine rage maƙarƙashiya.

Fiber ana ikirarin shine zai taimaka wajan sha ruwan, kara yawan kujerun ka da kuma hanzarta motsin ka daga cikin hanjin ka. Koyaya, shaidun suna da rikici sosai (26,).

Wasu karatuttukan na nuna cewa kara yawan zare na iya inganta alamomin maƙarƙashiya, amma wasu nazarin sun nuna cewa cire fiber yana inganta maƙarƙashiya. Tasirin ya dogara da nau'in fiber.

A cikin wani binciken da aka yi a cikin mutane 63 da ke fama da ciwon maƙarƙashiya mai ɗorewa, ci abinci mai ƙananan fiber ya gyara matsalar su. Mutanen da suka ci gaba da cin abinci mai yawan fiber ba su ga ci gaba ba).

Gabaɗaya, zaren da ke ƙara ruwan abun cikin kujan ku yana da tasirin laxative, yayin da zaren da ke ƙara yawan sandar bushewa ba tare da ƙara yawan ruwansa ba na iya samun sakamako mai maƙarƙashiya.

Hanyoyi masu narkewa waɗanda ke samar da gel a cikin ƙwayar narkewa kuma ba kwayar cutar ta ƙwayoyin cuta ta hanji galibi suna da tasiri. Misali mai kyau na zaren gel shine psyllium ().

Sauran nau'ikan fiber, irin su sorbitol, suna da tasirin laxative ta hanyar ɗebo ruwa zuwa cikin hanji. Prunes kyakkyawan tushe ne na sorbitol (,).

Zaɓin nau'in zaren da ya dace na iya taimaka maka maƙarƙashiya, amma shan ƙarin abubuwan da ba daidai ba na iya yin akasin haka.

A saboda wannan dalili, ya kamata ka yi shawara da ƙwararren masanin kiwon lafiya kafin shan ƙarin ƙwayoyin fiber don maƙarƙashiya.

Tasirin laxative na zaren ya bambanta. Wasu na rage maƙarƙashiya, amma wasu suna ƙaruwa. Wannan ya bayyana ya dogara da mutum da nau'in zaren.

Fiber na iya rage Haɗarin cutar kansa ta Cancer

Cutar sankarau ita ce ta uku wajen haifar da mutuwar masu cutar kansa a duniya ().

Yawancin karatu sun danganta yawan cin abinci mai wadataccen fiber tare da rage haɗarin cutar kansa ta hanji ().

Koyaya, cikakke, abinci mai-fiber kamar 'ya'yan itace, kayan marmari da hatsi gabaɗaya suna ƙunshe da wasu lafiyayyun abinci masu gina jiki da antioxidants waɗanda ke iya shafar haɗarin kansa.

Sabili da haka, yana da wahala a ware sakamakon zaren daga wasu dalilai a cikin lafiyayyen, abincin gabaɗaya. Har zuwa yau, babu wata hujja mai ƙarfi da ta tabbatar da cewa zaren yana da tasirin rigakafin kansa ().

Amma duk da haka, tunda fiber na iya taimakawa kiyaye bangon uwar hanji lafiya, masana kimiyya da yawa sunyi imanin cewa fiber yana da muhimmiyar rawa ().

Karatuttukan sun hada da yawan cin fiber tare da rage kasadar cutar kansa. Koyaya, daidaitawa baya daidaita sababi. Zuwa yau, babu wani binciken da ya tabbatar da fa'idodin kai tsaye a cikin rigakafin cutar kansa.

Layin .asa

Fiber na abinci yana da fa'idodi daban-daban na kiwon lafiya.

Ba wai kawai yana ciyar da kwayoyin halittar cikin hanjin ka ba, fiber mai narkewa yana kuma samar da acid mai gajerun sarkar, wanda ke ciyar da bangon mallaka.

Bugu da kari, danko mai narkewa, fiber mai narkewa na iya rage yawan abincin ku, rage matakan cholesterol da kuma rage hauhawar jini a cikin abinci bayan anci abinci mai yawa.

Idan kuna nufin rayuwa mai kyau, ya kamata ku tabbatar da samun nau'ikan zare iri-iri daga fruitsa fruitsan itace, kayan marmari da hatsi.

Shirye-shiryen Abinci: Tuffa Duk Rana