Ingabe I-Fiber Inganciphisa Ingozi Yakho Yomdlavuza Webele?

-Delile

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Indlela ethembisayo yokuvimbela umdlavuza webele ingahle ihlale ekudleni kwakho: i-fiber ingasiza ekunciphiseni ubungozi besifo esibulalayo, kusho ucwaningo olusha olushicilelwe ku Izifo zezingane.

Besebenzisa idatha yocwaningo lwesikhathi eside lwabesifazane abangama-44,000, abacwaningi baseHarvard University bathola ukuthi abesifazane abadla cishe ama-28 amagremu we-fiber ngosuku, ikakhulukazi eminyakeni yabo yobusha nasebekhulile, babenengozi engaphansi ngamaphesenti ayi-12 kuya kwayi-16 yokuthola umdlavuza webele esikhathini sokuphila kwabo. I-10 g ngayinye eyengeziwe yefayibha edliwa nsuku zonke-ikakhulukazi i-fiber evela ezithelweni, imifino, kanye nemifino-kubonakala sengathi yehlisa ingozi ngamanye amaphesenti angu-13.

Lesi sixhumanisi sibalulekile, njengoba uMaryam Farvid, Ph.D., usosayensi ovakashele eNyuvesi yaseHarvard kanye nombhali oholayo ephawula ocwaningweni. Uma kukhulunywa ngokuvikela umdlavuza webele kanye nengozi, okudlayo kungenye yezinto eziguquguqukayo ezimbalwa onamandla okulawula ngqo kuzo. (Sinezinye izindlela zokwehlisa ingozi yomdlavuza webele.)

Kepha ungalilahli ithemba uma ungasaweli esigabeni sentsha noma sabadala. Ucwaningo lwe-World Cancer Research Fund lwabesifazane abadala abacishe babe yisigidi bathola ukwehla ngamaphesenti amahlanu kumdlavuza webele kuwo wonke amagremu ayi-10 efayibha adliwa nsuku zonke.

"Ukuhlaziya kwethu kusikisela ukuthi ukwanda kwe-fiber yokudla kungase kube indlela ethembisayo yokunciphisa ingozi yomdlavuza webele," kusho uDagfinn Aune, isazi sezifo ezithinta ukudla okunomsoco e-Imperial College London kanye nomcwaningi oholayo wocwaningo lwe-WCRF. "Umdlavuza webele ungumdlavuza ovamile, futhi wonke umuntu uyadla, ngakho-ke ukwanda kokudla kwe-fiber kungavimbela amacala amaningi."

Ababhali be- Izifo zezingane iphepha licabanga ukuthi i-fiber ingase isize ekunciphiseni amazinga e-estrogen aphezulu egazini, ahlobene kakhulu nokukhula komdlavuza webele. “I-fiber ingase ikhulise ukukhishwa kwama-estrogens,” kunezela u-Aune. Umbono wesibili ngukuthi i-fiber inciphisa amazinga kashukela egazini futhi amazinga aphezulu kashukela axhumene nengozi eyengeziwe yomdlavuza webele. (Yize ucwaningo luka-Aune lungatholanga ukuhlangana namafutha omzimba ukuze leyo ncazelo ibonakale incane.)

Akunandaba ukuthi kungani kusebenza, i-fiber evela ezitshalweni zokudla okuphelele kubonakala sengathi iyasiza ukuvikela ngaphezu komdlavuza webele kuphela. Olunye ucwaningo luye lwathola ukuthi i-fiber inganciphisa ingozi yokuba nomdlavuza wamaphaphu, umdlavuza wekoloni nomdlavuza womlomo nowomphimbo. Futhi, i-fiber ingakusiza ulale kangcono, ugweme ukuqunjelwa, futhi wehlise isisindo.

Ukudla okufanelekile kokuvimbela umdlavuza okungenani amagremu angama-30 kuye kwangama-35 ngosuku, ngokusho kwabacwaningi. Leyo yinani elifanele ukwenziwa ngokuphelele lapho ufaka ukudla okumnandi okune-fiber eningi njengama-popcorn anomoya, ama-lentils, ukholifulawa, ama-apula, ubhontshisi, i-oatmeal, i-broccoli namajikijolo. Zama lezi zindlela zokupheka ezinempilo ezinokudla okunefayibha ephezulu.

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