Uninzi lwezinto ozidlayo-ezibandakanya i-carbohydrates, amafutha kunye nama-proteins-aphulwe phantsi kwaye athathwe ngumzimba wakho, ngaphandle kwefayibha yokutya, ngezinye izihlandlo ebizwa ngokuba yi "roughage." I-Fiber idlula emzimbeni wakho kuqala kuqala isisu sakho, intlungu , ilandelwa yikholoni, kwaye ekugqibeleni, iphuma emzimbeni- ngokungafunekiyo.
Xa unesifo se-thyroid, ukutya okuphezulu kunokufumana inzuzo ngokukhethekileyo ngokuncedisa ukulahleka kwesisindo kunye nokuqhawula okungapheliyo , phakathi kwezinye iziphumo ezilungileyo.
Funda kabanzi malunga neenzuzo zefiber kunye nokutya okunotye kwifiber ongayongeza kwindlela yakho jikelele yokuphila impilo enempilo.
Iinzuzo zeFiber
Ngokubanzi, kukho ezininzi iinzuzo zokutya okuphezulu kwi-fiber yezigulane ze-thyroid, kwaye nabani na ofuna ukuphucula impilo yonke. IFiber ikwazi:
- Nciphise umngcipheko wesifo kunye nokuphucula impilo yakho yezempilo: Ukuqhagamshelana okubalulekileyo kuye kwafunyanwa phakathi kwe-fiber intake kunye nokuhlaselwa kwentliziyo. Izifundo zibonisa ukuba izigulane ezitya ukutya okuphezulu ziyanciphisa ingozi yokuhlasela kwentliziyo ngama-40 ekhulwini. Umngcipheko wakho unganciphisa ngeepesenti ezili-9 nganye kwi-7 grams ngosuku kwenyuka kwi-fiber yokutya, ngokweengxelo ezicatshulwe yi-Academy of Nutrition kunye neDeetetics kwiphepha labo. Ekubeni izigulane ze-thyroid zinomngcipheko ophezulu wesifo senhliziyo, oku kuyinzuzo ebalulekileyo.
- Uncedo ekulahlekeni kwesisindo kunye nolawulo: I-fiber ngakumbi ekudleni kwakho kwansuku zonke, umngcipheko wakho wokungcola. Oku kwenzeka ukuba i-fiber yenza uzive ugcwele, oko kuthetha ukuba unokutya okuncinci. Iikhiloli ezimbalwa iintsuku nganye ziyakwazi ukukhokelela ekulahlekeni kwesisindo ngexesha. Ukuzuza ubunzima, okanye ubunzima bokulahlekelwa isisindo, kunokuba ngumngeni kubantu abanomdla we-hypothyroidism, ngoko oku kubaluleke kakhulu isigulane se-thyroid.
- I-cholesterol engaphantsi : Iifayibhile ezinqabileyo ezitholakala kwiimbotyi ezithile, i-flaxseed, i-oat bran, kunye ne-oats zinganceda ukunciphisa "ama-cholesterol" amanqanaba. Oku kunokukhokelela ekunciphiseni kwentliziyo kunye nokunciphisa amanqanaba egazi. Ngexesha elide i-cholesterol embi ingumphumo we-hypothyroidism, ngoko ke le nzuzo eyongezelelweyo yefiber kwiigulane ze-thyroid.
- Ukuphucula ukugaya : I-fiber dietary inceda ukulawula ukutya kwezinye ukutya.
- Ukunciphisa i- hemorrhoids kunye nokulawula ukunyuka kwesisu : Ngokutya ukutya okuphezulu, izibonda ezinzima kunye nokuzibetha-isikhalazo esiqhelekileyo kubantu abane-hypothyroidism-sinokusombulula, kunye nokunciphisa umngcipheko kunye nobuqili beempawu ezibangelwa ngumzimba.
- Uncedo lokulawula amanqanaba eshukela egazini : Abantu abanesifo sikashukela kwi-high-fiber diet baye babonisa ukuba ukutshatyalaliswa kwabo ishukela kuncipha. Oku kunceda ukuphakamisa amanqanaba e-glucose angcono. Ubuthakathaka be-insulin buya kuphuculiswa kunye neefayili ezithile zokutya. Ukutya ukutya okuphezulu kunokunciphisa amathuba akho ekuphuhliseni isifo sikashukela se-2, umngcipheko ophezulu xa u-hypothyroid. .
- Ukunciphisa umngcipheko we- diverticulitis : I-fiber engenayo i-insuluble iboniswe ukunciphisa umngcipheko we-diverticulitis. Nangona kunjalo, kulabo abanesifo se-diverticulosis okanye isifo esiyingozi, abanye abantu baneempawu ezimbi ngakumbi ngefiber, ngelixa ezinye zibonakaliswa zimbalwa.
- Ukunciphisa isifo sengqondo sesifo esiswini (IBS) : I-Fiber iboniswe ukunciphisa iimpawu ze-IBS kwabanye abantu, nangona abanye baneempawu ezininzi xa besitya i-fiber.
- Ukunciphisa umngcipheko womhlaza wekolon: Iziphumo ezithile ezithembisayo zibonise ukuba ukutya okuphezulu kunokunciphisa ingozi yomdlavuza ogqithisileyo, kodwa oku akufumananga kuzo zonke izifundo.
- Ukwandisa ukuchithwa kwamaminerari : I-fiber ye-dietary inokukunceda umzimba wakho ukuba uthathe amaminerari athile ngokufanelekileyo, ngakumbi i-calcium.
Ukutya okuSombululo kunye noTywala-Fiber
I-Academy yeSondlo kunye neDietetics ikhuthaza abantu abafazi abadala ukuba badle ama-gram ama-25 e-fiber apheleleyo ngosuku kunye namadoda amakhulu asebenzisa ama-gram angu-38, kunye ne-10 ukuya kwi-15 amagremu aphuma kwi-fiber e-soluble. Njengoko uneminyaka yobudala, udinga ngaphantsi kweminyaka engama-50 ubudala, abafazi kufuneka badle amagremu angama-21 kwaye amadoda kufuneka adle amagremu angama-30.
I-Fiber Soluble: I-fiber e-soluble i-fiber echithwa kalula emanzini, apho yenza i-gel-like substance. Olu hlobo lwefiber luye lwaboniswa ukunceda amanqanaba egazi ye-cholesterol kunye namazinga e-glucose egazi.
I-fiber e-Soluble ifumaneka kwi:
| Oats |
I-Fiber engenayo i-fiber engenayo i-fibre inokusiza ukukhawuleza ukupheliswa komzimba. I-fiber engenayo i-insuluble inokukunceda ukuthintela ukutshatyalaliswa. I-fiber engenasululwazi inceda kwakhona ukugcina izinga le-pH kumathambo akho emathunjini kwizinga eliphezulu. Ukutya okuphezulu kwi-fiber engabikhoyo kubandakanya oku kulandelayo:
| Ii-almond Apple nge sikhumba Ikhekhelethi yokubhaka Ibhali, iphekwe I-Bran cereal Blueberries Iinqabunga zaseBrazil Ibrokholi* Ibrussels sprouts* Bulgur Ikhaphetshu* IiKaroti Icauliflower* Umxube weqela lokutya, okwenziwa ekhaya Cherries Chestnuts Ikhokhonathi Amantongomane emagumbi Umbona ICranberries Abadala Amakhiwane Imbewu yeflekisi Uhlaza, ibhali, ibhali yebhali, i-barley malt, rye, i-ngqolowa Gooseberries Iimbotyi eziluhlaza | Guava Amantongomane ama-hickory Hominy Jicama Kale * Iibhontshisi zeentso ikiwi Kumquat Lentils NamaMacadamia IiMangali imango Millet * Amakhowe Nectarine Oatmeal Oyster Ipapaya I-Pasta, iphekwe Amanqatha Amapheya Iifama iinathi zepayini Ipanapula Pistachios Iipatata Ukucinywa | Imbewu yamhlophe I-Purp puree IQuinoa IRainins Raspberries Rhubarb Ilayisi (emdaka, iphekwe) Rutabaga Sauerkraut Amafutha Ispinatshi Ukwahlula iiperesi Ihluma I-squash Ierberberries Imbewu yelanga Izambane eliswiti Utamatisi unamathisela Utamatisi Umxube womzila Turnips Ijusi e mifuno IWalnuts Igciwane legciwane lesiglo Umgubo wengqolowa Irayisi zasendle (eziphekwe) |
* Qaphela ukuba ezi zokutya eziphezulu zihamba nge-goitrogenic , oku kuthetha ukuba zikhuthaza ukukhuliswa kwe-thyroid kwaye zinokubangela okanye ziphucule i-hypothyroidism. Ngokuqhelekileyo, umngcipheko wokutya we-goitrogenic ungaphezulu kwazo, ngokukodwa kwifom eluhlaza. Ukupheka okanye ukuthambisa i-steaming ngokuqhelekileyo kuphelisa ezininzi iimpawu ze-goitrogenic.
ILizwi
Ukuba uqala ukutya okuphezulu-fiber kwaye uthatha imishanguzo ye-hormone ye-thyroid, qiniseka ukuba unamazinga akho okuhlola igazi we-thyroid afunyenwe kwiiveki ezintandathu ukuya kweebhozo. I-Fiber ngamanye amaxesha ungatshintsha ukuxiliswa kwamachiza akho, ngoko kubalulekile ukuphinda uhlolisise ukuba ubone ukuba ufuna ukuguqula umlinganiselo wakho.
> Imithombo:
> Dahl WJ, Stewart ML. Isikhundla se-Academy yeSondlo kunye neDietetics: Impembelelo yezeMpilo yeFiber Dietary. Umbhalo we-Academy of Food and Dietetics . 2015; 115 (11): 1861-1870. I-doi: 10.1016 / j.jand.2015.09.003.
> Felker P, kunye. al. Ingqwalasela ye-thiocyanate ne-goitrin kwi-plasma yomntu, i-precursor concentrations kwi-brassica imifuno, kunye ne-risk-related hypothyroidism. "Ingxelo yeNutriti 2016 kuMbh: 74 (4): 248-58: i-10.1093 / nutrit / nuv110. .
> Ukuphucula impilo yakho ngeFiber. Kliniki yaseCleveland. https://my.clevelandclinic.org/health/articles/improving-your-health-with-fiber.
> Ukutya kunye nokutya okunempilo. Clinical Mayo. http://www.mayoclinic.org/healthy-festyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?p=1
> Wald A. Uqeqesho lweMonde: Ukutya okuphezulu (ngaphaya kweZiseko). Isemgangathweno. https://www.uptodate.com/contents/high-fiber-diet-beyond-the-basics.