Le hoja fiber e le ntle, ramone e ka 'na ea bakela mathata matšoao a bohale a halefisang
Ka boemo bo tloaelehileng haholo, u ea ho ngaka ea hao ho tletleba ka bohloko ba mpa le phetoho mekhoeng ea hau ea 'mele. Ngaka ea hau e fana ka lefu la bowel syndrome le sa khotsofatsang (IBS) mme e khothalletsa hore u eketse lijo tsa fiber . Joale u ea lebenkeleng 'me u reke lijo-thollo tsa branene. Leha ho le joalo, ka mor'a matsatsi a seng makae, u hlokomela hore matšoao a hao a mpefala 'me u etsa qeto ea hore "fiber e mpe bakeng sa IBS." Fiber ha e hlile ha e mpe bakeng sa IBS, empa lekala le ka ba joalo.
Ithute ka likamano pakeng tsa branmone le IBS ho u thusa hore u be bethe ea lijo tsa IBS e ntlafatsang.
Lekala ke Eng?
Lekala ke khetla e thata e nang le lera la ka ntle la lijo-thollo, ho akarelletsa harese, poone, nyalothe, oats, raese le koro. Lekala le fana ka tekanyo e khōlō ea fiber hammoho le ho ba mohloli o motle oa mafura a mafura, liminerale, li-vithamine le limatlafatsi tse ling. Mohlala o hlakileng oa phapang pakeng tsa lijo-thollo tse nang le mohala o fapaneng le o mong o sebelisoang ke ramane ke raese. Le raese e bohale e na le branche e tsitsitseng, ha raese e tšoeu e tlosoa ka ntle.
Le hoja branone e le karolo ea lijo-thollo tse fapa-fapaneng, lihlahisoa tse kang li-branine kapa li-muffin li atisa ho itokisetsoa ka mohala oa koro.
Lekala khahlanong le Whole Wheat
Lihlahisoa tse ngotsoeng e le "bran" kapa "tsohle-bran" li entsoe ka seo feela, seaparo se ka ntle sa sekhahla sa lijo-thollo tsa koro. Lihlahisoa tsohle tsa koro ke tse entsoeng ka phofo tse nang le likarolo tsohle tse tharo tsa lijo-thollo tsa koro, e leng germ, endosperm le bran.
Karolo e kholo ea koro e feletseng e entsoe ka endosperm, le likokoana-hloko le li-bran tse fanang ka likhaello tse fokolang.
Perefo e tšoeu e nkoa e hloekisitsoe ka hore likokoana-hloko le li-bran li tlosoa. Sena se etsoa haholo-holo ho kenyelletsa setulong bophelo ba sehlahisoa, kaha branne le likokoana-hloko li na le mafura a ka khonang ho tsamaea.
Litholoana tse bohloko ka lebaka la ts'ebetso ena ke hore ka ho ntša branmone, fiber e fumanoang ka phofo e fokotsehile. Kaha phofo e feletseng ea koro e na le karolo ea branone ea lijo-thollo, e boloka fiber le tse ling tsa boleng bo fanoang ke bran.
IBS le Bran
Lilemong tse mashome tse fetileng, lingaka li ile tsa khothalletsa bakuli ba bona ba IBS ka lebaka la hore keketseho ea lijo tsa motsoako e lokela ho thusa ho ntlafatsa boima ba 'mele. Leha ho le joalo, phuputso e ikhethang e phatlalalitsoeng mathoasong a lilemo tsa bo-1990 e bile eona ea pele ea ho khetholla hore bran bran e etsa hore bakuli ba IBS ba ikutloe ba le bobe haholo, ho eketsa matšoao a IBS. Tlhahlobo ea lipatlisiso tsa eona ea 2014, American College of Gastroenterology e fihlile ka hore lihlahisoa tse sa tsitsang tsa mokelikeli, joaloka lijoana tsa koro, ha lia khothalletsoa bakeng sa IBS ka lebaka la kotsi ea ho eketseha ha khase le ho phalla.
Ke Hobane'ng ha Lekala le ka ba Bobe?
Ha ho lipatlisiso tse tobileng kapa karabo e hlakileng ea hore na ke hobane'ng ha bran bran e ka ba bothata ho bakuli ba IBS. Taba e 'ngoe ke hore li-shell tse thata li halefisa methapo ea matha. Monyetla o mong o ka 'na oa amana le' nete ea hore koro e na le fructane, e leng e 'ngoe ea mofuta oa li-carbohydrate tse nang le ferment tse khethiloeng ka har'a sehlopha sa FODMAPs . Ho ja lijo tse ngata ho FODMAP ho amana le ho eketseha ha matšoao a IBS.
IBS-Friendly Fiber Alternatives
Ka lehlohonolo, ho na le mekhoa e meng ea fiber ea bran. Litholoana le meroho ke mehloli e meholo ea fiber. Ho na le tse ling tse ngata tse se nang koro, khetho e feletseng ea lijo-thollo.
Mabapi le lisebelisuoa tsa fiber, e 'ngoe ea liithuti tse ngata ka ho fetisisa ke psyllium , e tsejoang hape e le "husk isphagula". Le hoja lithuto li fapana ka boleng le liphellong, ho na le mokhoa oa ho ntlafatsa matšoao a IBS le tšebeliso ea psyllium, joalokaha ho boletsoe ke American College of Gatroenterology. Kgetho e 'ngoe, haholo-holo haeba matšoao a hau a ka sehloohong ke ho patoa , ke moferefere o fatše.
Le hoja ho ja lijo tse ngata tse fokolang lijo ho molemo haholo bakeng sa bophelo bo botle ba 'mele, ho latela matšoao a IBS, ho eketseha ha fiber ho tloaelehile ho bonahala eka ho molemo ho IBS-C ho feta mefuta e meng ea IBS .
Ho sa tsotellehe matšoao a mangata, ho na le bopaki ba hore fiber e senyehileng e mamelloa hamolemo ho feta fiber ea insoluble. E le hore u qobe ho feteletsa ha matšoao, ho molemo hore u sebelise mokhoa o liehang ha u eketsa tlhahiso ea hao ea fiber ho lumella 'mele oa hau ho fetola phetoho.
> Mohloli
> Bijkerk C, et.al. Li-Soluble kapa li-Insuluble Fiber tse hlakileng tsa boil syndrome tse tlhokomelo e ka sehloohong? Tlhahlobo e laoloang ea Placebo e sa Lebelloang British Medical Journal 2009 339: b3145.
> Cash B. et.al. Ho ata ha Mafu a Bohlokoa Har'a Batho ba Nang le Boloetse bo sa Tšoanelang ba Irritable Bowel Syndrome Bo Tšoanang le ho Laola. Gastroenterology 2011 141: 1187-1193.
> Cockerell KM, Watkins AS, Reeves LB, Goddard L, Lomer MC. Liphello tsa Linseeds ka Matšoao a Irritable Bowel Syndrome: Sefofane se hlophisitsoeng ka tsela e laoloang. Journal ea Manyolo a Batho le Dietetics 2012 Oct; 25 (5): 435-43.
> Cozma-Petruţ A, Loghin F, Mere D, Dumitraşcu DL. Lijo ho Irritable Bowel Syndrome: Seo U ka se Buellang, Eseng Seo U ka se Thibelang ho Mokuli! World Journal of Gastroenterology . 2017; 23 (21): 3771. doi: 10.3748 / wjg.v23.i21.3771.
> Ford AC, Moayyedi P, Lacy BE, le al. Koleji ea Amerika ea Gastroenterology Monograph ka Tsamaiso ea Irritable Bowel Syndrome le Chronic Chronic Idiopathic Constipation. American Journal of Gastroenterology . 2014; 109 (S1). doi: 10.1038 / ajg.2014.187.