Muchidimbu
Zvidzidzo zvakasiyana zvekucherechedza zvinoratidza kuti kudya kwakanyanya kwezvikafu zvakapfuma mune zvekudya faibha (kusungunuka / kusasungika) kunogona kusangana nenjodzi yakadzikira yemhando dzakasiyana dzegomarara senge colorectal, zamu, ovari, chiropa, pancreatic uye kenza yeitsvo. Chidzidzo chakacherechedzawo kuti kudya kwefetabha (kubva kuzvikafu / zvinowedzera) isati yatanga kurapwa kunogona kubatsira mukuwedzera nguva yekurarama mune vachangobva kuongororwa varwere vegomarara remutsipa nemutsipa.
Chii chinonzi Fibre fiber?
Dhayeti fiber mhando yemakabohydrate anowanikwa mune zvekudyara-zvinodyiwa, izvo zvakasiyana nemamwe makabhohaidhiretsi, haigone kugayiwa nema enzymes mumuviri wedu. Nekudaro, aya makabhohaidhiretsi ayo asingagone kugaya uye kunyura mumatumbo madiki emunhu, anosvika ura hukuru kana huturu hwakanyatsogadzikana. Aya anozivikanwawo se roughage kana hombe uye anowanikwa mune dzakasiyana siyana zvekudya-zvinodyiwa zvinosanganisira zviyo zvese nezviyo, nyemba, nzungu, michero nemiriwo, pamwe nekuwedzera. Dhijitari fiber inowedzera zvakare mune zvekushambadzira inowanika nenzira dzakasiyana.
Mhando dzakasiyana dzeDhiari fiber
Kune maviri akakosha marudzi eadetre fiber - soluble uye insoluble.
Soluble Dietary Fibhi
Soluble yekudya fiber inonwisa mvura panguva yekugaya uye inogadzira gel-senge zvinhu. Inowedzera chigaro uye inogona kudzikisa ropa remafuta cholesterol. Soluble fiber inosanganisira pectins uye beta glucans inogona kuwanikwa muoats, bhari, psyllium, michero yakadai se maapuro, michero yemucitrus uye grapefruit; miriwo; uye nyemba dzakadai sepizi, bhinzi nenyemba.
Isina Kubhururuka Chikafu Fibre
Isina kusungika chikafu chekudya haina kupinza kana kunyungudika mumvura uye inoramba iri isina kugadzikana panguva yekugaya. Inowedzera tsvina yakawanda uye inokurudzira kufamba kwemukati wematumbo kuburikidza nehurongwa hwekudya. Chigaro chakakura chiri nyore kupfuudza uye chinobatsira vanhu vanonetseka nekuzvimbirwa. Shinda dzisingasviki dzinogona kuwanikwa mune zvigadzirwa zvezviyo zvakakwana uye chikafu chinosanganisira michero, nzungu, miriwo yakadai semakarotsi, celery, uye matomatisi. Insoluble fibers haipe macalorie.
Hutano Bhenefiti yeFibre-Yakapfuma Chikafu
Kudya chikafu chakafuma mune zvekudya faibha kune akasiyana ehutano mabhenefiti. Zvimwe zvacho zvinosanganisira:
- Kuderedza huwandu hwecholesterol yakaipa
- Kuderedza njodzi yezvirwere zvemwoyo
- Kuderedza njodzi yekurohwa
- Kugadzirisa ura kufamba
- Kudzora huwandu hweshuga yeropa, nekudaro uchideredza njodzi yerudzi rwechipiri chirwere cheshuga
- Kubatsira kurema manejimendi
- Kuchengetedza hutano hwematumbo, zvichideredza njodzi yekubuda ura kenza.
Zvepamusoro-fiber zvekudya saka zvakanaka kune hutano hwedu. Kusanganisira chikafu chakapfuma mune zvekudya fiber zvinoitawo kuti tinzwe kuzere. Zvakanatswa kana zvakagadziriswa chikafu uye zviyo zvakaderera mune fiber. Vanhu vanowanzo shandisa zvekudya fiber zvinowedzera kugadzirisa huremu, kuderedza cholesterol neshuga yeropa, uye kudzivirira kupatira. Psyllium (soluble) uye Methylcellulose ndedzimwe dzinowanzoshandiswa dhaidhi fiber inowedzera.
Kudya Fibha, Fibhi-Yakapfuma Kudya uye Kanzera Njodzi
Sekureva kweAmerican Institute for Cancer Research, chikafu chisina kugadziriswa chinogadzirwa nemiti chakazara nefibre chingabatsira mukuderedza njodzi yekenza. Zvidzidzo zvakasiyana zvekucherechedza zvave zvichiitwa nevatsvagiri pasirese kuti vadzidze kusangana pakati pezvekudya fiber (kusungunuka / kusasanganiswa) kudya uye njodzi yekenza.
Kushamwaridzana neColorectal Cancer Risk
- Mune ongororo yakaburitswa nevatsvagiri veSouth Korea neUnited States mu2019, vakaita mosi-yekupindura meta-ongororo kuti vaongorore kushamwaridzana pakati pezvakasiyana fiber zviwanikwa (kusanganisira zviyo, miriwo, michero uye nyemba) uye njodzi yekukora. kenza uye adenoma. Iyo data yeiyo ongororo yakawanikwa kubva mukutsvaga kwemabhuku muPubMed uye Embase dhatabhesi kusvika Nyamavhuvhu 2018 uye yaisanganisira huwandu hwedzidzo gumi. Chidzidzo ichi chakaratidza kuti zvese faibha zvinyorwa zvinokwanisa kupa mabhenefiti mune colorectal cancer yekudzivirira, zvisinei ivo vaongorori vakaona kuti chakasimba chakabatsirwa chakawanikwa chefodya yezvikafu kubva kune fiber-zvakapfuma zvekudya senge zviyo / zviyo. (Hannah Oh et al, Br J Nutriti., 2019)
- Chimwe chidzidzo chakaburitswa muna2015 nevatsvagiri muQueen's University Belfast kuNorth Ireland neNational Cancer Institute, NIH, Bethesda muMaryland vakaongorora kusangana pakati pezvokudya zvine fiber uye chiitiko checolorectal adenoma nekenza pamwe nenjodzi yekudzokororazve colorectal adenoma. Chidzidzo chacho chakashandisa mibvunzo yemibvunzo yakatorwa kubva kuvatori vechikamu veProstate, Lung, Colorectal, uye Ovarian Cancer Screening Trial. Kuongororwa kwekenza yakajeka, chiitiko adenoma uye zvekare adenoma zvakavakirwa pane data kubva ku57774, 16980 uye 1667 vatori vechikamu, zvichiteerana. Chidzidzo chacho chakawana kuti huwandu hwakawanda hwefibre hwekudya hunogona kunge huchienderana neakanyanya kuderedzwa chiitiko che distal colorectal adenoma uye nenjodzi yakadzikira yekenza yemudumbu, zvisinei, hapana kusangana kwakakosha kwakawanikwa kune njodzi yekudzokorora adenoma. Zvavakawana zvakataurawo kuti masangano aya anodzivirira ainyanya kuzivikanwa pakudya kwemafibha kubva kuzviyo / zviyo zvese kana michero. (Andrew T Kunzmann and said, Am J Clin Nutriti., 2015)
- Dr Marc P McRae vanobva kuNational University of Health Sayenzi, Lombard, Illinois muUnited States vakaita ongororo ye19 meta-ongororo dzakaburitswa pakati paNdira 1, 1980 naJune 30, 2017 pamusoro pekushanda kwefibre yezvikafu mukuderedza kuitika kwekenza. , iyo yakawanikwa kubva kuPubmed search. Akaona kuti avo vanodya huwandu hwakanyanya hwefibre yezvikafu vanogona kubatsirwa nezviitiko zvakadzikira zvekurwara nekenza yakajeka. Akataura zvakare kuti kudzikiswa kudiki kwezviitiko zvegomarara repazamu kwakawanikwawo mukuwongorora kwake. (Marc P McRae, J Chiropr Med., 2018)
- Mune imwe ongororo yakaburitswa muna 2018, vaongorori veSoutheast University, Nanjing kuChina neTechnical University Munich kuGermany, vakaongorora hukama pakati pekudya fiber kudya uye subsite-chaiyo colon cancer. Vakaita meta-analysis pane 11 cohort zvidzidzo zvakawanikwa kuburikidza nekutsvaga mabhuku muPubMed database kusvika muna August 2016. Chidzidzo chacho chakawana kuti kudya kwakanyanya kwefiber kudya kunogona kuderedza ngozi yezvose zviri zviviri proximal uye distal colon. kanzira. Vakaona zvakare kuti kudya kwefiber kudya kunogona kuderedza njodzi yeproximal colon cancer chete munyika dzeEurope, zvisinei, vakaona kuti mubatanidzwa uyu unogona kucherechedzwa kune distal colon cancer munyika dzese dzeEurope neUnited States. (Yu Ma et al, Mushonga (Baltimore)., 2018)
Zvese izvi zvidzidzo zvinoratidza kuti kuwanda kwekudya kwefibre fiber kunogona kubatsira mukuderedza njodzi yekenza yakajeka.
Chikafu chekudya Mushure meKenza Kuongorora!
Hapana kanzura mbiri dzakafanana. Enda pamusoro peyakajairwa nhungamiro yemunhu wese uye utore sarudzo dzakagadzirirwa nezve chikafu uye zvinowedzerwa uine chivimbo.
Kushamwaridzana neMusoro uye Neck Cancer
Mune ongororo ichangoburwa yakaburitswa mu2019, vaongorori vanobva kuUnited States vakaongorora kusangana pakati pezvikafu zvekudya uye kudzoka kana kurarama mushure mekurwara nekenza yemusoro nemutsipa. Iyo data yakawanikwa kubva ku cohort kudzidza kusanganisira 463 vatori vechikamu avo vaive vachangobva kuongororwa nekenza yemusoro nemutsipa. Zviitiko 112 zvezvekutangazve, kufa kwe121, uye nzufu makumi manomwe nenomwe dzekufa nekenza dzakataurwa panguva yekudzidza. (Christian A Maino Vieytes et al, Nutrients., 77)
Chidzidzo ichi chakawana kuti chikafu chefibre chinodyiwa isati yatanga kurapwa chinogona kuwedzera nguva yekupona, mune avo vane mutsva musoro uye mutsipa cancer kuongororwa.
Kushamwaridzana neEndometrial Cancer
Mune meta-ongororo yakaitwa nevatsvagiri veChina, vakaongorora kusangana pakati pezvokudya zvine fiber kudya uye kenza yemendometriari. Dhata yekudzidza yakawanikwa kubva ku3 cohort uye 12 kesi⁻control zvidzidzo kuburikidza nekutsvaga kwemabhuku muPubMed uye ISI Web dhatabhesi kuburikidza naMarch 2018. (Kangning Chen et al, Nutrients., 2018)
Chidzidzo chacho chakawana kuti huwandu hwakazara hwekudya fiber uye huwandu hwemiriwo yemafuta inodyiwa inogona kuve yakabatana nenjodzi yakadzikira yenjodzi yekenza yemendometri mune zviitiko zvecontrol zvidzidzo. Nekudaro, mhedzisiro kubva kuongororo yeboka yakaratidza kuti yakakwira yakazara fiber kudya uye yakakwira zviyo fiber kudya kunogona zvishoma kuwedzera njodzi yekenza yemendometri.
Iko kushamwaridzana pakati pezvekudya fiber kudya uye endometrial kenza njodzi ndiko kusingagumi.
Kushamwaridzana neOvarian Cancer
Mune chidzidzo chakaburitswa muna 2018, vaongorori vanobva kuChina vakaita mosi-yekupindura meta-ongororo kuti vaongorore kusangana kuri pakati pekudya fiber kudya uye ovhari kenza njodzi. Dhata yakawanikwa kubva kuongororo gumi nenhatu, iine huwandu hwe13 ovarian cancer kesi uye 5777 vatori vechikamu vakawanikwa kuburikidza nekutsvaga mabhuku muPubMed, EMBASE, uye neCochrane Library dhatabhesi kusvika Nyamavhuvhu 1,42189. (Bowen Zheng et al, Nutr J., 2017)
Iyo meta-ongororo yakawana kuti kudya kwakanyanya fiber kudya kunokwanisa kudzora zvakanyanya njodzi yekenza yeovarian.
Kushamwaridzana neRopa Cancer
Mune chidzidzo chakaburitswa mu2019, vatsvagurudzo vakaongorora kusangana pakati pezvikafu zvekudya zvekudya uye gomarara rechiropa zvichibva pazvidzidzo zviviri zveboka - iyo Nurses 'Hutano Kudzidza uye Hutano Nyanzvi Yekutevera-Kudzidza - nevatambi ve2 muUnited States, yaisanganisira 125455 varwere vane kenza yechiropa. Ivhareji yekutevera kwechidzidzo ichi yaive makore makumi maviri nemana. (Wanshui Yang et al, JAMA Oncol., 141)
Chidzidzo chacho chakawana kuti kuwedzerwa kwekudya kwezviyo zvakakwana uye cereal fiber uye bran zvinogona kusangana nenjodzi yakadzikira yekenza yechiropa pakati pevakuru muUnited States.
Kushamwaridzana nePancreatic Cancer
Mune chidzidzo chakaburitswa muna2017, ivo vaongorori vakaongorora kusangana pakati pezvokudya zvine fiber kudya uye kenza yepancreatic njodzi. Dhata yakawanikwa kubva ku1 cohort uye 13 kesi-yekudzora zvidzidzo zvakawanikwa kuburikidza nekutsvaga kwemabhuku muPubMed uye Embase dhatabhesi kusvika muna Kubvumbi 2015. (Qi-Qi Mao et al, Asia Pac J Clin Nutriti., 2017)
Chidzidzo ichi chakawana kuti kudya kwakanyanya kwefetabha yekudya kunogona kudzora njodzi yekenza yepancreatic. Nekudaro, ivo vaongorori vakakurudzira zvimwe zvakagadzirwa zvakanaka-zvinotarisirwa zvidzidzo kuti zvitsigire izvi zvakawanikwa.
Kushamwaridzana neKitsvo Kanzera
Chidzidzo chakaburitswa nevatsvagiri kuChina chakaongorora kusangana pakati pezvokudya zvine fiber uye njodzi yekenza yeitsvo / renal cell carcinoma (RCC). Dhata rekuongorora rakawanikwa kubva ku7 zvidzidzo, kusanganisira 2 cohort zvidzidzo uye 5 kesi-yekudzora zvidzidzo zvakawanikwa kuburikidza nekutsvaga kwemabhuku mumagetsi emagetsi kusanganisira MEDLINE, EMBASE uye Webhu yeSainzi. (Tian-bao Huang et al, Med Oncol., 2014)
Chidzidzo ichi chakawana kuti kudya kwefiber, kunyanya kubva mukudya kwakapfuma senge yemiriwo uye legume fiber (kwete muchero uye cereal fiber intake), inogona kuve yakabatana nenjodzi yakadzikira yeitsvo. kenza. Zvisinei, vatsvakurudzi vakakurudzira zvimwe zvakagadzirirwa zvakagadzirirwa zvidzidzo zvekusimbisa izvi zvakawanikwa.
Kushamwaridzana neCancer Breast
Mune ongororo yakaburitswa muna2016, vatsvagiri veHangzhou Cancer Hospital, Zhejiang kuChina vakaita meta-ongororo kuti vaone kushanda kwekudya kwefibre kudya mukudzora kenza yemazamu njodzi. Dhata yakawanikwa kubva kuongororo makumi maviri neshanu yakawanikwa kuburikidza nekutsvaga kwemabhuku muPubMed, Embase, Webhu yeSainzi, uye dhairekitori reCochrane Library. (Sumei Chen et al, Oncotarget., 24)
Chidzidzo chacho chakawana kuderera kwe12% mukenza yemazamu nenjodzi yekudya fiber. Ongororo yavo yekupindura-dhizaini yakaratidza kuti kune yega yega 10 g / zuva rekuwedzera mune yekudya fiber kudya, pakanga paine kuderedzwa kwe4% mukenza yemazamu njodzi. Chidzidzo ichi chakagumisa kuti kudya kwefibre yekushandisa kunogona kuve kwakabatana zvakanyanya nenjodzi yakadzikira yekenza yemazamu, kunyanya mumadzimai ekumashure kwemwedzi.
Zvimwe zvakawanda zvidzidzo zvekucherechedza zvakatsigira izvi zvakawanikwa. (D Aune et al, Ann Oncol., 2012; Jia-Yi Dong et al, Am J Clin Nutriti., 2011; Yikyung Park et al, Am J Clin Nutriti., 2009)
mhedziso
Izvi zvidzidzo zvinoratidza kuti kudya kwakanyanya kwefetabha (isungunuka / kusasanganiswa) chikafu chakapfuma kunogona kusangana nenjodzi yakadzikira yemhando dzakasiyana dzekenza senge colorectal cancer, gomarara repazamu, gomarara reovari, gomarara rechiropa, gomarara repancreatic uye kenza yeitsvo. Iko kushamwaridzana pakati pezvekudya fiber kudya uye endometrial kenza njodzi haina kukwana. Chidzidzo chakawana zvakare kuti chikafu chefibre chinodyiwa isati yatanga kurapwa chinogona kuwedzera nguva yekupona, mune ichangobva kuongororwa varwere vekenza yemusoro nemutsipa.
Nekudaro, chikafu chine fiber chikafu chakapfuma uye chekuwedzera chinofanira kutorwa muhuwandu hwakakodzera. IAmerican Institute of Cancer Research inokurudzira kudyiwa kwemazuva ese kweanosvika makumi matatu magiramu ekudya fiber sechikamu chekudya kune hutano kuderedza njodzi yegomarara. Chirevo cheAICR chakaratidzawo kuti yega yega 30 gm yekuwedzera mune zvekudya fiber inosanganiswa ne10% kuderera kwengozi ye colorectal. kenza.
Vazhinji vanhu vakuru, kunyanya vekuAmerican, vanotora isingasviki 15 gm yekudya fiber mazuva ese. Nekudaro, isu tinofanirwa kutanga kusanganisira zvekudya zvakapfuma mune zvekudya fiber kune kwedu kwezuva nezuva kudya. Nekudaro, ndapota cherekedza kuti nekukasira kuwedzerwa kwakawanda zvakanyanya zvekudya fiber (kubva pane zvekudya kana zvinowedzerwa) kuchikafu chedu kunogona kukurudzira matumbo gasi kuumbwa uye zvakare kunotungamira mukuzvimba uye mudumbu kurwadza. Nekudaro, wedzera fiber yekudya kuburikidza nezvikafu kana zvinowedzerwa kuchikafu chako chezuva nezuva zvishoma nezvishoma.
Chikafu chipi chaunodya uye chinowedzera iwe kutora chisarudzo chaunoita. Sarudzo yako inofanirwa kusanganisira kutarisisa kwecancer genes shanduko, iyo kenza, kurapwa kuri kuenderera uye zvinowedzerana, chero mairigeji, ruzivo rwemararamiro, huremu, kukwirira uye maitiro.
Kurongeka kwehutano kwekenza kubva kuAddon hakubvi pakutsvaga kweinternet. Iyo inoshandura sarudzo kuitirwa iwe zvichibva pane samorekuru sainzi inoitwa nemasayendisiti edu uye mainjiniya esoftware. Zvisinei kuti une hanya here nekunzwisisa iyo yepasi biochemical molecular pathways kana kwete - yekuronga kudya kwemukenza kunzwisiswa kunodiwa.
Tanga IZVOZVO nekuronga kwako kudya kunovaka muviri nekupindura mibvunzo pazita rekenza, majini masayendisiti, kurapwa kuri kuenderera uye zvinowedzerana, chero kurwara, tsika, mararamiro, boka rezera uye murume kana murume.
Hunhu Hwakakosheswa Nekamwe Kenza!
Gomarara rinoshanduka nekufamba kwenguva. Gadzirisa uye gadzirisa chikafu chako zvichibva pachiratidzo chegomarara, marapirwo, mararamiro, zvaunofarira zvekudya, allergies uye zvimwe zvinhu.
Varwere veCancer kazhinji vanofanirwa kubata zvakasiyana chemotherapy mhedzisiro izvo zvinokanganisa kwavo hupenyu hwehupenyu uye kutarisa kune dzimwe nzira dzokurapa kenza. Kutora iyo kudya kwakakwana uye zvekuwedzera zvinoenderana nesainzi (kunzvenga kufungidzira uye kusarudzika kusarudza) ndiwo mushonga wepanyama wekenza uye mitezo inoenderana nekurapwa.