Hiki i ka Fiber ke hoemi i kou pilikia o ka ma'i ma'i umauma?

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ʻO ke ala hoʻohiki loa e pale aku ai i ka maʻi ʻaʻai o ka umauma e moe paha i kāu papaʻai: hiki i ke fiber ke kōkua i ka hōʻemi ʻana i kāu makaʻu o ka maʻi make, i ʻōlelo ʻia kahi noiʻi hou i paʻi ʻia ma. Nā keiki keiki.

I ka hoʻohana ʻana i ka ʻikepili mai kahi noiʻi lōʻihi o 44,000 wahine, ua ʻike nā mea noiʻi mai ke Kulanui ʻo Harvard ʻo nā wahine i ʻai ma kahi o 28 grams o ka fiber i kēlā me kēia lā, ʻoi aku hoʻi i ko lākou mau makahiki ʻōpio a me nā makahiki ʻōpio, he 12 a 16 pakeneka haʻahaʻa o ka loaʻa ʻana o ka maʻi maʻi umauma. i ka wā o ko lākou ola ʻana. ʻO kēlā me kēia 10 gram o ka puluniu e ʻai ʻia i kēlā me kēia lā-ʻo ke fiber hoʻi mai nā huaʻai, nā mea kanu, a me nā legume

He mea nui kēia loulou, e like me Maryam Farvid, Ph.D., kahi ʻepekema kipa ma ke Kulanui ʻo Harvard a alakaʻi i nā memo kākau i loko o ke aʻo. I ka wā e pili ana i ka pale ʻana i ka maʻi kanesa a me ka pilikia, ʻo ka mea āu e ʻai ai ʻo ia kekahi o nā ʻano liʻiliʻi i loaʻa iā ʻoe ka mana pololei. (He mau ala hou aʻe kā mākou e hoʻohaʻahaʻa ai i ka maʻi kanesa o ka umauma.)

Akā mai hopohopo inā ʻaʻole ʻoe e hāʻule hou i ka pae ʻōpio a ʻōpio makua paha. Ua ʻike ʻia kahi haʻawina ʻo World Cancer Research Fund no kahi kokoke i hoʻokahi miliona wahine makua he ʻelima pakeneka ka emi ʻana o ka maʻi maʻi umauma no kēlā me kēia 10 grams o ka fiber i ʻai ʻia i kēlā me kēia lā.

"Ke hōʻike nei kā mākou loiloi i ka hoʻonui ʻana i ka ʻai ʻana i ka fiber meaʻai he ala hoʻohiki e hōʻemi ai i ka maʻi kanesa o ka umauma," wahi a Dagfinn Aune, he mea maʻi epidemiologist ma Imperial College London a me ka mea noiʻi alakaʻi o ka noiʻi WCRF. "ʻO ka maʻi ʻaʻai umauma he maʻi ʻaʻai maʻamau ia, a ʻai nā mea āpau, no laila ʻo ka hoʻonui ʻana i ka lawe ʻana i ka fiber e hiki ke pale i nā hihia he nui."

ʻO nā mea kākau o ka Nā keiki keiki Manaʻo ka pepa hiki ke kōkua ka fiber i ka hoʻemi ʻana i ke kiʻekiʻe o ka estrogen kiʻekiʻe i loko o ke koko, kahi i pili ikaika i ka ulu ʻana o ka maʻi maʻi umauma. "E hoʻonui paha ka fiber i ka excretion o estrogens," wahi a Aune. ʻO ka lua o ke kumumanaʻo ka fiber e hoʻoliʻiliʻi i nā kiʻekiʻe o ke kō a me nā kiʻekiʻe o ke kō i ke kō me ka hoʻonui ʻia o ka maʻi ʻaʻai. (ʻOiai ʻaʻole i loaʻa i ka noiʻi a Aune ka pilina me ka momona o ke kino no laila ʻaʻole i ʻike ʻia ka wehewehe ʻana.)

ʻOiai ke kumu o ka hana ʻana, ʻo ka fiber mai nā mea kanu meaʻai holoʻokoʻa e kōkua maoli i ka pale ʻana i ka maʻi maʻi umauma. Ua ʻike ʻia kekahi mau noiʻi ʻē aʻe e hōʻemi paha ka fiber i kou makaʻu o ka maʻi ʻaʻai pūhaka, maʻi ʻaʻai kolona, ​​a me nā maʻi ʻaʻai waha a me ka ʻāʻī. Hoʻohui, hiki i ke fiber ke kōkua iā ʻoe e hiamoe maikaʻi, pale i ka constipation, a lilo i ka kaumaha.

ʻO ka ʻai maikaʻi loa no ka pale ʻana i ka maʻi kanesa ma kahi o 30 a 35 grams i kēlā me kēia lā, e like me nā mea noiʻi. He mea hiki loa ia ke hoʻokomo i nā meaʻai momona kiʻekiʻe e like me ka popcorn, lentils, cauliflower, ʻāpala, beans, oatmeal, broccoli, a me nā hua. E hoʻāʻo i kēia mau meaʻai olakino e hōʻike ana i nā meaʻai fiber kiʻekiʻe.

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