Lijo tse ngata tseo u li jang-tse akarelletsang lik'habohaedreite, mafura le liprotheine-li robehile 'me li kenngoa ke' mele oa hao, ntle le bakeng sa fiber ea lijo, ka linako tse ling e bitsoa "roughage." Fiber e feta 'meleng oa hao-pele u ntša mala, , e lateloa ke kolone, 'me qetellong, e tsoa' meleng-hoo e seng e sa fumanoe.
Ha o e-na le boemo ba qoqotho, ho ja lijo tse ngata ho ka u tsoela molemo ka ho thusa ka ho lahleheloa ke boima le ho qeta nako e telele , har'a tse ling tse ntle.
Ithute ho eketsehileng ka melemo ea fiber le lijo tse nang le fiber tse ngata tseo u ka li kenyang tseleng ea hau ea bophelo bo botle ka boemo ba qoqotho.
Melemo ea Fiber
Ka kakaretso, ho na le melemo e mengata ea ho ja lijo tse ngata bakeng sa bakuli ba qoqotho, le bakeng sa mang kapa mang ea batlang ho ntlafatsa bophelo bo botle. Fiber e ka:
- Fokotsa kotsi ea ho otloa ke lefu le ho ntlafatsa pelo ea hau: Tlhaloso ea bohlokoa e fumanoe pakeng tsa li-fiber entake le lipelo tsa tlhaselo ea pelo. Liphuputso li bontša hore bakuli ba jang lijo tse phahameng haholo ba fokotsa kotsi ea lefu la pelo ka karolo ea 40 lekholong. Chelete ea hau e ka 'na ea fokotseha ka karolo ea 9 lekholong bakeng sa ligrama tse 7 ka letsatsi ho eketsa lijo tsa lijo, ho ea ka liphuputso tse qotsitsoeng ke Academy of Nutrition le Dietetics pampiring ea tsona. Kaha bakuli ba qoqotho ba na le kotsi e kholo ea lefu la pelo, ena ke molemo oa bohlokoa.
- Thuso ea ho lahleheloa ke boima ba 'mele le ts'ebetso: Hangata fiber ea lijo tsa hau ea letsatsi le letsatsi, theola kotsi ea ho nona haholo. Sena se ka etsahala hobane fiber e etsa hore u ikutloe u khotsofetse, ho bolelang hore u ka ja hanyane. Lik'hilojule tse seng kae letsatsi le leng le le leng li qetella li lebisa ho lahleheloa ke boima ba nako. Ho fumana boima ba 'mele, kapa bothata ba ho theola boima ba' mele, e ka ba phephetso ho batho ba nang le hypothyroidism, kahoo sena se bohlokoa haholo bakeng sa mokuli oa qoqotho.
- Cholesterol e ka tlaasana : Fiber e qhibilihisitsoeng e fumanoang linaoa, li-flaxseed, oat bran, le oats e ka thusa ho fokotsa li-cholesterol tse fokolang "tse mpe". Sena se ka boela sa lebisa ho ruruha ha pelo ho fokolang le ho fokotsa maemo a khatello ea mali. Ka linako tse ling k'holeseterole e mpe e bakoa ke hypothyroidism, kahoo ena ke phaello e eketsehileng ea fiber bakeng sa bakuli ba qoqotho.
- Ntlafatsa ts'ebetso ea lijo : Lijo tsa lijo li thusa ho laola khaolo ea lijo tse ling.
- Fokotsa li-hemorrhoids le ho laola mekhoa ea boea : Ka ho ja lijo tse phahameng tsa fiber, likoti tse thata le ho roala-ho tletleba ka tloaelo ho batho ba nang le hypothyroidism-ho ka rarolloa, hammoho le ho fokotseha ha kotsi ea hao le matšoao a matšoao a lefu la mali.
- Thuso ea ho thibela tsoekere ea mali ea mali : Batho ba nang le lefu la tsoekere lijong tse phahameng-ngata ba bonts'itse hore tsoelo ea bona ea tsoekere e lieha. Sena se thusa ho ntlafatsa maemo a molemo a tsoekere. Ho utloahala ha insulin ho ka ntlafatsoa ka li-fibers tse itseng tsa lijo. Ho ja dijo tse phahameng haholo ho ka boela ha fokotsa menyetla ya ho ntshetsa pele lefu la tsoekere la mofuta wa 2, e leng kotsing e phahameng ha o le hypothyroid. .
- Fokotsa menyetla ea hau bakeng sa diverticulitis : Insoluble fiber e bontšitsoe ho fokotsa kotsi ea diverticulitis. Leha ho le joalo, bakeng sa ba nang le lefu lena la mafura, batho ba bang ba na le matšoao a mabe ka ho feta, ha ba bang ba e-na le matšoao a fokolang.
- Lokolla lefu la matšoafo (IBS) : Fiber e bontšitsoe ho fokotsa matšoao a IBS ho batho ba bang, le hoja ba bang ba e-na le matšoao a mangata ha ba ja fiber.
- Fokotsa kotsi ea kankere ea colone: Lithuto tse ling tse tšepisang li bontšitse hore lijo tse ngata tse fokolang li ka fokotsa likotsi tsa kankere e bolaeang, empa sena ha se fumanoe thutong e 'ngoe le e' ngoe.
- Ho eketsa ho kenngoa ha diminerale : Ts'ebetso ea lijo e ka thusa 'meleng oa hau hore o amohele liminerale tse ling ka katleho, haholo-holo khalsiamo.
Li-Soluble le li-Insoluble-Fiber Foods
Sekolo sa Thupo le Dietetics se khothalletsa basali ba baholo ho ja ligrama tse 25 tsa fiber ka letsatsi le banna ba baholo ba ja ligrama tse 38, ba nang le ligrama tse 10 ho isa ho tse 15 tse tsoang fiber. Ha u ntse u hōla, o hloka lilemo tse 50 ho feta moo, basali ba lokela ho ja ligrama tse 21 'me banna ba lokela ho ja ligrama tse 30.
Fiber Fiber: Soluble fiber e na le fiber e qhibilihang habonolo metsing, moo e hlahisang ntho e kang gel. Mofuta ona oa fiber o bontšitsoe ho thusa ho fokotsa maemo a mali a k'holeseterole hammoho le litekanyetso tsa tsoekere ea mali.
Fiber e nang le mochine e fumanoa ka:
| Li-oats |
Lisebelisoa tse sa tsitsang: Letlalo le sa tsitsang ke fiber e thusang ho potlakisa ho felisoa 'meleng. Lisebelisoa tse sa tsitsitseng li ka thusa ho thibela ho patoa. Fiber e sa tsitsang e boetse e thusa ho boloka pH lekaneng la hao la masea ka boemong bo botle. Lijo tse phahameng ka ho fetisisa ka fiber e sa kenyeletsang li akarelletsa tse latelang:
| Lialmonde * Apple e nang le letlalo Bakeng sa tsokolate Harese, e phehiloe Makala ea lekala Blueberries Linate tsa Brazil Broccoli* Limela tsa Brussels * Bulgur Khábeche* Lihoete Kholifolaoa* Ho kopanya mokete oa lijo, ho itokiselitse Cherries Chestnuts Khókhónate Linate tsa poone Poone Cranberries Baholo-holo Lifeiga Peō ea lehlaka Lerumo, harese, harese, harese, harese, koro eohle Gooseberries Green beans | Tala Linate tsa linonyana Hominy Jicama Kale * Lioa tsa liphio kiwi Kumquat Lentils Macadamia linate Li-oranges tsa Mandarin mango Millet * Li-mushroom Nectarine Oatmeal oyster Papaya Paseka, e phehiloe Lihoai Liperekisi Lierekisi Linate tsa phaene Peinapole Pistachios Litapole Lipalesa | Peō ea mokopu Pure ea mokopu Quinoa Lihlahisoa Raspberries Rhubarb Rice (e sootho, e phehiloeng) Rutabaga Sauerkraut Semela Sepinichi Arola lierekisi E hlaha Sekoashe Fragole Peō ea soneblomo Litapole tse monate Pente ea tamati Litamati Trail mix Turnips Lero la meroho Li-walnuts Koro ea likokoana-hloko Pere ea phofo ea koro Rere e hlaha (e phehiloeng) |
* Hlokomela hore lijo tsena tse phahameng haholo li na le goitrogenic , ho bolelang hore li khothalletsa ho ntlafatsa qoqotho 'me li ka' na tsa baka kapa tsa mpefatsa hypothyroidism. Ka tloaelo, kotsi ea lijo tsa goitrogenic e ba holimo haholo, haholo-holo ka foromo e tala. Ho pheha kapa ho chesa ka tloaelo ho felisa lintho tse ngata tsa goitrogenic.
Lentsoe ho
Haeba u qala ho ja lijo tse ngata 'me u noa meriana ea li-hormone ea qoqotho, etsa bonnete ba hore u na le litekanyetso tsa teko ea mali ea thyroid tse kenngoa libeke tse tšeletseng ho isa ho tse robeli. Ka linako tse ling fiber e fetola ho noa ha meriana ea hau, kahoo ke habohlokoa hore u hlahlobe hape hore na u hloka ho fetola tekanyo ea hau.
> Mehloli:
> Dahl WJ, Stewart ML. Sebaka sa Sekolo sa Thupo le Dietetics: Bophelo bo Botle ba Ts'oaetso ea Lijo. Journal of Academy of Nutrition le Dietetics . 2015; 115 (11): 1861-1870. doi: 10.1016 / j.jand.2015.09.003.
> Felker P, le. al. Matšoao a thiocyanate le goitrin ka mali a mali a 'mele, li-concentrations tsa brassica meroho,' me li amahanngoa le kotsi e ka bakoang ke hypothyroidism. "Nutriti ea 2016 Apr, 74 (4): 248-58. .
> Ntlafatsa Bophelo ba Hao ka Fiber. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/improving-your-health-with-fiber.
> Ho ja le phepo e nepahetseng. Mayo Clinic. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?p=1
> Wald A. Thuto ea Mamello: Lijo tse phahameng tsa phepo (Beyond the Basics). E maemong. https://www.uptodate.com/contents/high-fiber-diet-beyond-the-basics.