Ihe ka ukwuu n'ime ihe oriri ndị ị na-eri-nke gụnyere carbohydrates, abụba, na ndị na-edozi-na-agbaji ma na-etinye ya n'ahụ gị, ma e wezụga maka eriri nri, mgbe ụfọdụ a na-akpọ "roughage." Fiber na-agafe n'ime ahụ gị-nke mbụ n'ime afọ gị, mgbe ahụ eriri afọ , colonel na-esote ya, n'ikpeazụkwa, ọ na-apụta n'ahụ-ọ fọrọ nke nta ka ọ ghara imetụta ya.
Mgbe ị nwere ọnọdụ thyroid, nri dị elu nke fiber nwere ike ịbara gị uru site n'inyere aka nha na nkwonkwo na- adịghị ala ala , n'etiti mmetụta ndị ọzọ dị mma.
Mụtakwuo maka uru nke eriri na ihe oriri ndị bara ọgaranya na eriri nke ị nwere ike itinye na njedebe gị n'ogo ndụ dị mma na ọnọdụ thyroid.
Uru nke eriri
N'ozuzu, enwere ọtụtụ uru site na nri dị elu maka eriri ndị ọrịa na-agwọ ọrịa, nakwa maka onye ọ bụla chọrọ ime ka ahụike zuru ezu. Fiber nwere ike:
- Belata ihe ize ndụ nke ọrịa strok ma mee ka ahụike gị dịkwuo mma: Enwere njikọ dị mkpa n'agbata ihe ọkụkụ na eriri obi. Nnyocha na-egosi na ndị ọrịa na-eri ihe oriri dị elu na-ebelata ihe ize ndụ nke nkụchi obi site na pasent 40. Enwere ike ibelata ihe ize ndụ gị site na pasent 9 maka 7 grams kwa ụbọchị na ụba nri, dịka ọmụmụ nke Ụlọ Akwụkwọ Na-ahụ Maka Nri na Dietetics kwuru na ọkwa ha. Ebe ọ bụ na ndị ọrịa na-agwọ ọrịa nwere nnukwu ọrịa nke ọrịa obi, nke a bụ uru dị mkpa.
- Nyere aka na nchịkwa dị arọ: Ịbawanye ụba n'inweta nri gị kwa ụbọchị, belata ihe ize ndụ nke oke ibu. Nke a dị ka ọ bụ n'ihi na eriri na-eme ka obi kaa gị, nke pụtara na ị ga-eri obere. Obere calorie ole na ole kwa ụbọchị nwere ike ime ka oge na-efu. Enweta uru, ma ọ bụ ihe isi ike na-efu, nwere ike ịbụ ihe ịma aka nye ndị nwere hypothyroidism, ya mere nke a dị mkpa karịsịa maka ọrịa thyroid.
- Lower cholesterol : eriri a na-enwusi ike nke a chọtara na ụfọdụ agwa, flaxseed, oat bran, na oats nwere ike inye aka belata ogo cholesterol. Nke a nwekwara ike ibute obere mmetụ ma belata mgbali elu. Ihe cholesterol choro elu bu mgbe ufodu sitere na hypothyroidism, ya mere nke a bu ihe ozo nke obara nke ndi ozo.
- Ndozi mgbaze : Nri nri nri na-enyere aka ịchịkwa mgbaze nke ihe oriri ndị ọzọ.
- Belata hemorrhoid na-achịkwa mmegharị obi : Site na eri nri dị elu, ụfụ siri ike na afọ ntachi-ihe mkpesa zuru oke na ndị nwere hypothyroidism-nwere ike idozi, tinyere nbelata ihe ize ndụ gị na mgbaàmà nke hemorrhoid.
- Enyemaka na-achịkwa shuga shuga : Ndị na- arịa ọrịa shuga na-eri nri dị elu na-egosi na ha anaghị etinye shuga shuga. Nke a na-enye aka kwalite ogo ogo glucose. Enwere ike iji nlezianya insulin mee ka ihe dị mma. Iri nri nke elu-igwe nwere ike ibelata ohere i nwere na-emepe ụdị shuga shuga nke ụdị 2, ihe ize ndụ nke dị elu ma ọ bụrụ na ị bụ hypothyroid. .
- Belata ihe ize ndụ gị maka diverticulitis : E gosipụtara eriri ọnyá iji belata ihe ize ndụ nke diverticulitis. Otú ọ dị, maka ndị na-arịa ọrịa diverticulosis ma ọ bụ ọrịa obi na-adịghị mma, ụfọdụ ndị na-enwe mgbaàmà ka njọ karịa ụbụrụ, ebe ndị ọzọ nwere mgbaàmà ole na ole.
- Mee ka ọnyá obi na-egbuke egbuke (IBS) : Epeepe egosiwo ibelata mgbaàmà IBS na ụfọdụ ndị mmadụ, ọ bụ ezie na ndị ọzọ nwere ihe mgbaàmà mgbe ha na-eri eriri karịa.
- Belata ihe ize ndụ nke ọrịa cancer na-akpata: Ụfọdụ akwụkwọ ndị na-ekwe nkwa na-egosi na nri dị elu nwere ike ibelata ihe ize ndụ nke ọrịa cancer colorectal, ma a gaghị ahụ ya n'ọmụmụ ihe ọ bụla.
- Na-eme ka ịnweta absorption mineral : eriri nri nri nwere ike inyere ahụ gị aka itinye ụfọdụ mineral n'ahụ n'ụzọ dị irè karị, karịsịa calcium.
Soluble- na Enweghi ike-Fiber Foods
The Academy of Nutrition and Dietetics na-atụ aro ka ndị okenye mejupụtara eriri afọ 25 kwa ụbọchị ma ndị okenye mejupụtara gram 38, na gram 10 ruo 15 na-abịa site na eriri soluble. Mgbe ị dị afọ, ị chọrọ obere ma karịa afọ 50, ndị inyom kwesịrị iri 21 grams na ndị ikom kwesịrị iri gram 30.
Fiber Soluble: eriri a na-esi ike bụ eriri nke na-agbaze ngwa ngwa n'ime mmiri, ebe ọ na-etolite ihe dị ka gel. E gosipụtara ụdị eriri a iji nyere aka belata ọbara cholesterol dị ka ọbara na ọkwa glucose ọbara.
A na-ahụ fiber soluble na:
| Oats |
Fiber insoluble: eriri a na-agba ume bụ eriri nke na-enyere aka iwepụ ya n'ahụ. Fiji nke nwere ike inye aka igbochi afọ ntachi. Fibre a na-enwusi ike na-enye aka mee ka pH dị na tract intestinal gị n'ogo kachasị mma. Ihe oriri ndị kachasị elu n'ime eriri a na-enweghị ike ịgụnye ndị a:
| Ahmọnd * Apple na akpụkpọ anụ Baking chocolate Barley, esie ya Mkpụrụ ọka ọka Blueberries Mkpụrụ Brazil Brọkọlị* Brussels pulitere * Bulgur Kabeji* Carrots Kọlịflawa* Ngwakọta dị iche iche nke ụlọ, nke a na-eme n'ụlọ Cherị Chestnuts Akụ oyibo Mkpụrụ ọka Ọka Cranberries Ogwu ọka Mkpụrụ fig Mkpụrụ flax Ntụ ọka, ọka bali, ọka bali, ọka bali malt, rye, ọka wit dum Gooseberries Agwa griin | Guava Mkpụrụ Hickory Hominy Jicama Kal * Akụrụ agwa kiwi Kumquat Lentils Ihe macadamia Mandarin oranges mango Millet * Mushrooms Nectarine Oatmeal oporo Pọọpọ Pasta, esie ya Ekekere * Pears Peas Nri mkpụrụ Ọkwụrụ bekee Pistachios Poteto Prunes | Ugu osisi Ugu puree Quinoa Mịrị vine Raspberries Rhubarb Riz (aja aja, esi ya) Rutabaga Sauerkraut Sorghum Akwụkwọ nri Ekee peas Utu Skwọsh Strawberries Sunflower osisi Ụtọ nduku Ihe mgbochi tomato Tomato Okporo ụzọ Turnips Akwukwo nri Na-agagharị Okpokoro ihe ubi ọka Achịcha ọka wit dum Ehia osikapa (esi ya) |
* Rịba ama na ihe oriri ndị a dị elu na-agakwa goitrogenic , nke pụtara na ha na-akwalite ịbawanye ụbụrụ gị ma nwee ike ime ka hypothyroidism mee ka ọ dịkwuo njọ. Otutu, ihe ize ndụ nke nri goitrogenic na-emetụta ha, karịsịa na ụdị ọkpọkọ. Nri ma ọ bụ steaming na-ekpochapụ ọtụtụ goitrogenic Njirimara.
Okwu si
Ọ bụrụ na ị na-amalite ihe oriri dị elu ma na-ewere ọgwụ mgbochi ọgwụ na-agbanwe agbanwe, jide n'aka na ị na-enwe afọ ojuju ọbara ọbara gị n'ime izu asatọ na asatọ. Mgbe ụfọdụ, eriri nwere ike ịgbanwe ọgwụ mgbu gị, n'ihi ya, ọ dị mkpa ịchọta iji hụ ma ọ dị mkpa ka ị gbanwee usoro ọgwụgwọ gị.
> Isi mmalite:
> Dahl WJ, Stewart ML. Ọnọdụ nke Ụlọ akwụkwọ Nutrition na Dietetics: Mmetụta Ahụ Ike nke Fiber Dietary. Journal of Academy of Nutrition and Dietetics . 2015; 115 (11): 1861-1870. doi: 10.1016 / j.jand.2015.09.003.
> Felker P, et. al. Nkọwa nke thiocyanate ma na-aga na plasma mmadụ, ihe ndị ha na-ebute na brassica na akwụkwọ nri, na ihe ize ndụ metụtara hypothyroidism. "Nutr Rev. 2016 Apr 74 (4): 248-58 doi: 10.1093 / nutrit / nuv110 PMID: 26946249 .
> Imewanye Ahụ Ike Gị na eriri. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/improving-your-health-with-fiber.
> Nri na Iri Nri. Ụlọ ọgwụ Mayo. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-yalthy-eating/in-depth/fiber/art-20043983?p=1
> Wald A. Nlekọta Ọrịa: Nri elu-fiber (E wezụga isi ihe). Kwalitere ruo ugbu a. https://www.uptodate.com/contents/high-fiber-diet-beyond-the-basics.