Ngaba iFiber ingawunciphisa uMngcipheko wakho woMhlaza wamabele?

Umxholo

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Eyona ndlela ithembisayo yokuthintela umhlaza webele unokulala kwindlela otya ngayo: ifayibha inokunceda ukunciphisa umngcipheko wesifo esibulalayo, utshilo isifundo esitsha esapapashwa IPediatrics.

Ukusebenzisa idatha evela kwisifundo sexesha elide labasetyhini abangama-44,000, abaphandi abavela kwiYunivesithi yaseHarvard bafumanisa ukuba abafazi abadla malunga ne-28 grams yefiber ngosuku, ngokukodwa kwiminyaka yabo yobutsha kunye nabaselula, babenomngcipheko ophantsi we-12 ukuya kwi-16 ekhulwini lokufumana umhlaza webele. Ngaphezulu kwexesha labo lobomi. Igrafu nganye eyongeziweyo ye-10 yefayibha ityiwa yonke imihla-ngakumbi ifayibha evela kwiziqhamo, imifuno, kunye nemidumba-kubonakala ngathi kunciphisa umngcipheko ngamanye ama-13 epesenti.

Olu nxibelelwano lubalulekile, njengoMaryam Farvid, Ph.D., usosayensi otyeleleyo kwiYunivesithi yaseHarvard kwaye akhokele amanqaku ombhali kolu phando. Xa kufikwa kuthintelo lomhlaza webele kunye nomngcipheko, into oyidlayo yenye yezinto ezimbalwa onokulawula ngokuthe ngqo. (Sinezinye iindlela zokunciphisa umngcipheko womhlaza webele.)

Kodwa musa ukuphelelwa lithemba xa ungasangeni kwinqanaba lolutsha okanye kwinqanaba labantu abadala. Uphononongo lweNgxowa-mali yoPhando lweCancer lweHlabathi malunga nesigidi esinye sabasetyhini abadala bafumene ipesenti ezintlanu ukuhla komhlaza webele kuzo zonke iigram ezili-10 zefiber ezityiwa mihla le.

"Uhlalutyo lwethu lubonisa ukuba ukunyuka kwefayibha yokutya kunokuba yindlela ethembisayo yokunciphisa ingozi yomhlaza wesifuba," kusho uDagfinn Aune, i-epidemiologist yezondlo kwi-Imperial College yaseLondon kunye nomphandi okhokelayo we-WCRF. "Umhlaza wamabele ngumhlaza oqhelekileyo, kwaye wonke umntu uyatya, ngoko ke ukonyuka kwefayibha ukutya kunokuthintela iimeko ezininzi."

Ababhali be IPediatrics iphepha licinga ukuba ifayibha inokunceda ekunciphiseni amanqanaba aphezulu e-estrogen egazini, anxulunyaniswa ngamandla nokukhula komhlaza wamabele. "Ifayibha inokunyusa ukukhutshelwa kwe-estrogens," wongeza uAune. Ithiyori yesibini kukuba ifayibha inciphisa amanqanaba eswekile yegazi kwaye amanqanaba eswekile yegazi aphezulu adibene nomngcipheko owandayo womhlaza webele. (Nangona uphando luka-Aune alufumananga kunxibelelana namafutha omzimba ukuze inkcazo ibonakale incinci.)

Nokuba kutheni isebenza, ifayibha evela kwizityalo zokutya okupheleleyo kubonakala ngathi iyanceda ekuthinteleni ngaphezu komhlaza wamabele. Olunye uphononongo lufumene ukuba ifayibha inokuwunciphisa umngcipheko womhlaza wemiphunga, umhlaza wekolon kunye nomhlaza womlomo nomqala. Kwaye i-fiber inokukunceda ulale ngcono, uphephe ukuqhina, kwaye unciphise umzimba.

Ukuthatha ngokufanelekileyo ukuthintela umhlaza ubuncinci yi-30 kuye kwi-35 yeegram ngosuku, ngokutsho kwabaphandi. Lixabiso elinokubakho ngokupheleleyo xa ubandakanya ukutya okumnandi okunee-fiber ezinje nge-popcorn enomoya, iilentile, icauliflower, ii-apile, iimbotyi, i-oatmeal, i-broccoli kunye namajikijolo. Zama ezi ndlela zokupheka zisempilweni ezinokutya okuphezulu.

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