Nepo fiber yakanaka, branhta inogona kukonzera zvinetso mukutsamwa kwemafupa ehurwere
Mune zvinhu zvose-zvakafanana, unoenda kuna chiremba wako achin'un'una nezvemimba yepamuviri uye kuchinja maitiro ako. Chiremba wako anopa kuongororwa kwekurwadziwa kwebhood syndrome (IBS) uye rinokurudzira kuti uwedzere kudya kwako kwefiber . Iwe zvino enda kuchitoro uye utenge bran bran. Zvisinei, mushure memazuva mashomanana, unoona kuti zviratidzo zvako zvakanyanya kuipa uye iwe unogumisa "fiber yakaipa yeBS." Fiber haisi iyo yakaipa kune IBS, asi bran ingave iri.
Dzidza nezvehukama huri pakati pe bran uye IBS kuti ikubatsire kuva mukana weBS mutengi wezvokudya.
Chii Chikamu?
Munda ndiyo yakaoma shell iyo inosanganisira humwe hwekunze kwezviyo zvezviyo, kusanganisira bhari, chibage, marlet, oats, rizi, uye gorosi. Davi inopa mukana mukuru wezvokudya fiber uyewo kuva nzvimbo yakanaka yemafuta anokosha anodi, minerals, vitamini uye zvimwe zvivako. Muenzaniso unooneka we musiyano uri pakati pezviyo nebazi zvichienderana neyakatsvairwa nebhanhire mupunga. Murairi weBruce ane ruvara rwebhanhire rakasimbiswa, asi jisi jena rakave rakabviswa.
Kunyange zvazvo branhato chikamu chezviyo zvakasiyana-siyana zvezviyo, zvipembenene zvakadai semafuta emagetsi kana muffin zvinowanzogadzirwa negorosi regorosi.
Bhu vs. Yese Boroti
Miti yakanyorwa se "bran" kana kuti "yose-bran" inogadzirwa neyoyo, iyo yakabuda kunze kwegorosi yegorosi mbeu. Zvose zviyo zvegorosi ndizvo izvo zvakaitwa neupfu zvinosanganisira zvikamu zvitatu zvezviyo zvegorosi, iyo germ, endosperm, uye bran.
Chikamu chikuru chegorosi rose chinoumbwa ne endosperm, ine germ uye bran inopa zvikamu zviduku.
Pfuu yakatsvuka inofungidzirwa kuti yakanatswa pakuti iyo germ uye bran inobviswa. Izvi zvinowanzoitwa kuwedzera kuhupenyu hwetabhenakeri yemuiti, sezvo bran uye mishonga ine mafuta anogona kuenda rancid.
Izvo zvinosuruvarisa zvinokonzerwa nekugadziridzwa uku ndechokuti kuburikidza nekubvisa bhanhire, fibhi yehupfu hwehupfu hwakaderedzwa. Sezvo upfu hwose hwegorosi huine chikamu chebhanhire chezviyo, inoramba ine fiber uye imwe yezvokudya zvinopiwa nebazi.
IBS uye Bran
Mumakumi emakore adarika, vanachiremba vakakurudzira kubatanidza kuvarwere vavo veBS nechinangwa chokuti kuwedzera mune fiber fiber kunofanira kubatsira kuvandudza marara nguva dzose. Zvisinei, chiitiko chinoshamisa chakabudiswa mukutanga kwema1991 chaiva chekutanga kuziva kuti bran bran yakanga ichiita kuti varwere veBib vazvinzwe zvakanyanya, kuwedzera zviratidzo zveBS zviratidzo . Muchidimbu chekuongorora kwekutsvaga kwegore ra2014, American College of Gastroenterology yakagumisa kuti insoluble fiber zvinyorwa, segorosi yegorosi, hazvibvumirwi neBS nekuda kwedambudziko rekuwedzera gesi uye kuputika.
Nei Matavi Angave Akaipa?
Hapana hutsvakurudzo chaiyo kana mhinduro chaiyo yekuti sei bran bran inogona kuva dambudziko kuvarwere veBBS. Imwe nyanzvi ndeyekuti yakaoma bran shell inokonzera kushungurudzika kumitsipa iri mumakumbo ematumbo. Chimwe chiitiko chinogona kunge chiri nechokuita nechekuti gorosi ine fructans, imwe yemhando yevirmentable carbohydrates inowanikwa mukati meboka reFODMAPs . Kudya zvokudya zvakanyanya muFODMAP zvakabatanidzwa nekuwedzera kwezviratidzo zveBS.
IBS-Friendly Fiber Alternatives
Nenguva isipi, pane zvimwe zvipembenene zvitsva kune bran. Zvibereko nemiriwo ndiwo maitiro makuru ekudya fiber. Kune dzimwe dzakawanda dzisiri gorosi bran, zvigaro zvese zvezviyo.
Mukutaura kwefibibatsiri inowedzera, imwe yeainyanya kudzidza ndeye psyllium , inozivikanwawo seyo isphagula husk. Kunyange zvazvo zvidzidzo zvinowirirana muhutano uye mumigumisiro, pane chiito chinowedzera zviratidzo zveBS kuburikidza nekushandiswa kwepilllium, sezvakataurwa neAmerican College yeGatroenterology. Imwe nzira, kunyanya kana chiratidzo chenyu chekutanga ndechokuvhara, iyo yakaiswa pasi.
Kunyange zvazvo kudya kwakanyanya mune fiber fiber kwakanakisisa kwehutano hwekudya, maererano nezviratidzo zveBS, kuwedzera kwefibiti kunowanzoonekwa sechinobatsira kune IBS-C kupfuura imwe ibS sub-types .
Pasinei nechiratidzo chikuru, kune humwe humwe uchapupu hwekuti fubhu yakanyungudutswa inobvumirwa kupfuura ye insoluble fiber. Kuti urege kudzika kuwedzera kwezviratidzo, zvakakosha kushandisa nzira inononoka paunowedzera fiber yako kudya kuitira kuti muviri wako uchinje kuchinje.
> Sources
> Bijkerk C, et.al. Yakasvibiswa kana Isingabvumi Fiber muYirritable Bowel Syndrome in Primary Care? Randomized Placebo Controlled Trial British Medical Journal 2009 339: b3145.
> Cash B. et.al. Kuwanda kwezvirwere zveCeliac pakati pevarwere neConconstipated Irritable Bowel Syndrome Zvakafanana neChechi. Gastroenterology 2011 141: 1187-1193.
> Cockerell KM, Watkins AS, Reeves LB, Goddard L, Lomer MC. Migumisiro yeLinseeds pazviratidzo zve Irritable Bowel Syndrome: a Pilot Randomized Controlled Trial. Nyaya Yevanhu Zvokudya uye Dietetics 2012 Oct; 25 (5): 435-43.
> Cozma-Petruţ A, Loghin F, Miere D, Dumitraşcu DL. Kudya mu Irritable Bowel Syndrome: Chii Chinofanira Kurudzira, Kwete Zvaunofanira Kurega Kurapa! World Journal of Gastroenterology . 2017; 23 (21): 3771. doi: 10.3748 / wjg.v23.i21.3771.
> Ford AC, Moayyedi P, Lacy BE, et al. American College of Gastroenterology Monograph paKutonga kweIriritable Bowel Syndrome uye Chronic Idiopathic Constipation. The American Journal of Gastroenterology . 2014; 109 (S1). doi: 10.1038 / ajg.2014.187.