Iningi lokudla okudlayo-okufaka ama-carbohydrate, amafutha kanye namaprotheni-aphukile futhi anqunywe ngumzimba wakho, ngaphandle kwefayibha yokudla, ngezinye izikhathi ebizwa ngokuthi "roughage." I-Fiber idlula emzimbeni wakho-kuqala isisu sakho, bese umathumbu omncane , ilandelwa ikholoni, futhi ekugcineni, iphuma emzimbeni- cishe ayitholakalanga.
Uma unesimo se -roid, ukudla okuphezulu-fiber kungaba nzuzo enkulu ngokusiza ngokulahlekelwa isisindo nokuqedwa okungapheli , phakathi kweminye emihle.
Funda kabanzi mayelana nezinzuzo ze-fiber nokudla okunefayibha ongayengeza endleleni yakho jikelele yokuphila okunempilo ngesimo se -roid.
Izinzuzo zeFiber
Ngokuvamile, kunezinzuzo eziningi zokudla okuphezulu kwi-fiber yeziguli ze-thyroid, nanoma ubani ofuna ukuthuthukisa impilo yonke. I-fibre inga:
- Nciphisa ingozi yokushaywa umoya futhi uthuthukise impilo yakho yezempilo: Ukuxhumeka okuphawulekayo kutholakale phakathi kwe-fiber intake nokuhlaselwa kwenhliziyo. Ucwaningo lubonisa ukuthi iziguli ezidla ukudla okuphezulu-fiber zinciphisa ingozi yokuhlaselwa yinhliziyo ngamaphesenti angama-40. Ingozi yakho ingahle iyancipha ngamaphesenti ayisishiyagalolunye ama-7 amagremu ngosuku ukwanda kwe-fiber yokudla, ngokusho kocwaningo olwakhulunywa yi-Academy of Nutrition and Dietetics ephepheni labo. Njengoba iziguli ze-thyroid zengozi enkulu yesifo senhliziyo, lokhu kuyinzuzo ebalulekile.
- Usizo ekulahlekelweni kwesisindo kanye nokuphathwa: I-fibre eyengeziwe ekudleni kwakho kwansuku zonke, yehlisa ingozi yokukhuluphala. Lokhu kungenzeka ngoba i-fibre yenza uzizwe ugcwele, okusho ukuthi kungenzeka udle kancane. Amakhilogremu ambalwa ngosuku angagcina ekuholeni isisindo ngokuhamba kwesikhathi. Ukuzuza isisindo, noma ubunzima bokulahlekelwa isisindo, kungaba yinselele kubantu abane-hypothyroidism, ngakho-ke lokhu kubaluleke kakhulu ngesiguli se-thyroid.
- I-cholesterol engezansi : I-fibre ehlanganisiwe etholakala kubhontshisi abathile, i-flaxseed, i-oat bran, ne-oats ingasiza ekunciphiseni ama-cholesterol amazinga "amabi". Lokhu kungabangela nokuncipha kwenhliziyo encane nokunciphisa izinga lokucindezeleka kwegazi. Ukuphakama kwe-cholesterol embi ngezinye izikhathi kungumphumela we-hypothyroidism, ngakho lokhu kuyinzuzo eyengeziwe ye-fiber yeziguli ze -roid.
- Thuthukisa ukugaya : I-fibre yezinsiza kusiza ukulawula ukugaya kokunye ukudla.
- Ukunciphisa ama-hemorrhoids nokulawula ukuhamba kwamathumbu : Ngokudla ukudla okuphezulu kwe-fibre, izitofu ezinzima nokuzibophezela-isikhalazo esivamile kubantu abane-hypothyroidism-kungase kuxazululwe, kanye nokunciphisa ubungozi nobukhulu bezimpawu zesisu.
- Siza ukulawula amazinga kashukela egazi : Abantu abanesifo sikashukela ekudleni okuphezulu kwe-fiber baye babonisa ukuthi ukungenisa kwabo ushukela kwancipha. Lokhu kusiza ukukhuthaza amazinga angcono e-glucose. Ukuzwela kwe-insulini kungathuthukiswa ngezintambo ezithile zokudla. Ukudla ukudla okuphezulu-fiber kunganciphisa amathuba akho okuthuthukisa uhlobo lwesifo sikashukela sohlobo lwesibili, ingozi ephakeme uma u-hypothyroid. .
- Nciphisa ingozi yakho ye- diverticulitis : I-fiber engenayo i-insuluble iye yaboniswa ukunciphisa ingozi ye-diverticulitis. Kodwa-ke, kulabo abane-diverticulosis noma isifo sofuba esisemathunjini, abanye abantu banezibonakaliso ezimbi kakhulu nge-fiber ngaphezulu, kanti ezinye zinamalengiso ambalwa.
- Nciphisa isifo sofuba esiswini (IBS) : I-Fiber iboniswe ukunciphisa izimpawu ze-IBS kwabanye abantu, nakuba abanye banezimpawu eziningi lapho bedla i-fibre ngaphezulu.
- Nciphisa ingozi yomdlavuza wekoloni: Izifundo ezithile ezithembisayo zibonise ukuthi ukudla okuphezulu-fiber kunganciphisa izingozi zomdlavuza wokulala, kodwa lokhu akutholakali kuzo zonke izifundo.
- Ukwandisa ukungenisa amaminerali : I-fiber yezinkukhu ingasiza umzimba wakho ukuba uthathe amaminerali athile ngokuphumelelayo, ikakhulukazi i-calcium.
Ukudla okuneSoluble- no-Insoluble-Fiber
I-Academy of Nutrition and Dietetics incoma abesifazane abadala ukuthi badle amagremu angu-25 e-fiber okuphelele ngosuku kanye namadoda amadala adla amagremu angu-38, afika ku-10 kuya ku-15 amagremu avela ku-fiber e-soluble. Njengoba usukhulile, udinga iminyaka engaphansi kwengu-50 ubudala, abesifazane kufanele badle amagremu angu-21 futhi amadoda kufanele adle amagremu angu-30.
I-Fiber Soluble: I-fibre soluble i-fiber ekhishwa kalula emanzini, lapho yenza i-gel-like substance. Lolu hlobo lwe-fiber luboniswe ukusiza amazinga wegazi le-cholesterol ephansi kanye namazinga e-glucose egazi.
I-fiber e-soluble itholakala ku-:
| Oats |
I-Fiber engenayo i-fibre engenayo i-fiber esiza ukusheshisa ukuqedwa emzimbeni. I-fiber engasetshenziswanga ingasiza ekuvimbeleni ukuqothulwa. I-fiber engasetshenzisiwe nayo iyakusiza ukugcina izinga le-pH emaphethelweni emathumbu emathunjini ngezinga eliphezulu. Ukudla okuphezulu kakhulu kwefayibha elingenayo ihlanganisa lokhu okulandelayo:
| Ama-alimondi * Apple ngesikhumba Ukupheka ushokoledi Ibhali, liphekwe I-bran cereal Ama-blueberries Amantongomane aseBrazil I-broccoli* I-Brussels ihluma * Isi-Bulgur Iklabishi* Izaqathe Ukholifulawa* Ukuhlanganiswa kweqembu lokudla, okwenziwa ngezandla Ama Cherries Ama-Chestnuts Ukhukhunathi Amantongomane enkomeni Ukolweni I-Cranberries Ama-Elderberries Amakhiwane Imbewu ye-Flax Ukhula, ibhali, ibhali lebhali, i-barley malt, rye, ukolweni wonke I-Gooseberries Obhontshisi abaluhlaza okotshani | I-Guava Amantongomane ama-hickory Hominy Jicama Kale * Izinyosi zezinso ikiwi Kumquat Amalenti Amantongomane aseMacadamia Ama-oranges aseMandarin i-Mango I-Millet * Amakhowe I-nectarine Oatmeal ukhwathu I-papaya I-pasta, iphekwe Amantongomane * Amapheya I-Peas Amantongomane kaPine Uphayinaphu Ama-pistachio Amazambane Ukuphrinta | Imbewu yenhlanzi I-pumpkin puree I-Quinoa Ukudla Ama-Raspberries Rhubarb Ilayisi (ensundu, iphekwe) Rutabaga I-Sauerkraut Isihlahla Isipinashi Hlanganisa i-peas Amahlumela Ugalonci Ama-strawberries Imbewu ye-sunflower Ubhatata Utamatisi unamathisele Utamatisi Ukuxuba kwethrekhi I-Turnips Ijusi yemifino Ama-Walnuts Igciwane legciwane lesitshalo Ufulawa ogcwele ukolweni Irayisi yasendle (ephekwe) |
* Qaphela ukuthi lezi zokudla eziphezulu-fiber nazo zihamba nge-goitrogenic , okusho ukuthi zikhuthaza ukukhuliswa kwegciwane futhi zingabangela noma zenze i-hypothyroidism ibe yingozi. Ngokuvamile, ingozi yokudla i-goitrogenic iwaxoshe kakhulu, ikakhulukazi kwifomu eluhlaza. Ukupheka noma ukuqhuma ngokuvamile kuphelisa izindawo eziningi ze-goitrogenic.
Izwi kusuka
Uma uqala ukudla okuphezulu-fiber futhi uthatha imithi yokwelapha i-hormone ye-thyroid, qinisekisa ukuthi unezinga lakho lokuhlolwa kwegazi le-thyroid lihlelwe ngamasonto ayisithupha kuya kwangu-8. I-fibre ngezinye izikhathi ingashintsha ukumunwa kwemithi yakho, ngakho-ke kubalulekile ukuphinde uphinde ubone ukuthi udinga ukuguqula umthamo wakho.
> Imithombo:
> Dahl WJ, Stewart ML. Isikhundla se-Academy of Nutrition and Dietetics: Impembelelo Yezempilo Ye-Fiber Diet. Journal of the Academy of Nutrition and Dietetics . 2015; 115 (11): 1861-1870. doi: 10.1016 / j.jand.2015.09.003.
> Felker P, et. al. Ukucabangela kwe-thiocyanate ne-goitrin emzimbeni we-plasma, ukuhamba phambili kwe-copperica imifino, kanye neengozi engaba khona ye-hypothyroidism. "Isisombululo seNutriti 2016 Apr; 74 (4): 248-58. .
> Ukuthuthukisa Impilo Yakho Nge-Fiber. Umtholampilo waseCleveland. https://my.clevelandclinic.org/health/articles/improving-your-health-with-fiber.
> Ukudla okunomsoco nokudla okunempilo. I-Mayo Clinic. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?p=1
> Wald A. Imfundo yeziguli: Ukudla okuphezulu (ngaphezu kwezinto eziyisisekelo). Kusesikhathini. https://www.uptodate.com/contents/high-fiber-diet-beyond-the-basics.