Ko Fibre Inogona Kuderedza Njodzi Yako YeCancer Breast?

Zvemukati

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Nzira inonyanya kuvimbisa yekudzivirira kenza yemazamu inogona kunge iri mukudya kwako: fiber inogona kubatsira kudzikisa njodzi yako yechirwere chinouraya, chinodaro chidzidzo chitsva chakaburitswa mu Pediatrics.

Vachishandisa data kubva pakudzidza kwenguva refu kwevakadzi ve44,000, vatsvakurudzi veHarvard University vakawana kuti vakadzi vaidya anenge 28 gramu efiber pazuva, kunyanya mumakore avo ekuyaruka uye vechidiki, vaiva ne12 kusvika ku16 muzana pangozi yekuwana kenza yemazamu. pamusoro penzira yehupenyu hwavo. Imwe neimwe yakawedzera 10 magiramu efiber anodyiwa zuva nezuva-kunyanya fiber kubva mumichero, miriwo, uye nyemba-zvinoratidzika kuderedza njodzi yavo neimwe 13 muzana.

Ichi chinongedzo chakakosha, saMaryam Farvid, Ph.D., musayendisiti anoshanya kuHarvard University uye anotungamira munyori manotsi muchidzidzo. Kana zvasvika pakudzivirira kenza yemazamu uye njodzi, chaunodya ndechimwe chezvinyorwa zvishoma zvaune kutonga kwakananga pamusoro. (Tine dzimwe nzira dzekudzora kenza yemazamu njodzi yako.)

Asi usaore moyo kana iwe usisiri kuwira muchikwata chevechidiki kana chechidiki chikamu. A World Cancer Research Fund ongororo yeanosvika miriyoni imwe vakadzi vakuru vakawana kuderera zvishanu muzana mukenza yemazamu yegumi yega gramu yefibre inodyiwa zuva nezuva.

"Kuongorora kwedu kunoratidza kuti kuwedzera kwekudya kwefibre fiber kunogona kuve nzira inovimbisa yekuderedza chirwere chegomarara repazamu," anodaro Dagfinn Aune, chiremba wezvirwere zvinovaka muviri paImperial College London uye mutungamiriri anotungamira weWCRF kudzidza. "Gomarara rezamu igomarara rakajairika, uye munhu wese anodya, saka kuwedzera fiber kudya kunogona kudzivirira nyaya dzakawanda."

Vanyori ve Pediatrics bepa funga kuti fiber inogona kubatsira kudzikisa yakakwira estrogen mazinga muropa, ayo akasimbiswa kwazvo nekenza yemazamu kukura. "Fiber inogona kuwedzera kubuda kwemaestrogen," anowedzera Aune. Pfungwa yechipiri ndeyekuti fiber inoderedza mashuga eropa uye huwandu hweshuga yeropa hwakabatana pamwe nenjodzi yakawedzera yekenza yemazamu. (Kunyangwe tsvakiridzo yaAune haina kuwirirana nemafuta emuviri kuitira kuti tsananguro iite senge isingaite.)

Zvisinei kuti nei ichishanda, faibha kubva kune-chikafu-chirimwa zvirimwa zvechokwadi zvinoita kunge zvinobatsira kudzivirira pamusoro peinopfuura kenza yemazamu chete. Zvimwe zvidzidzo zvakawana kuti faibha inogona kudzikisa njodzi yako yekenza yemapapu, kenza yekoloni, uye kanzuru yemuromo nehuro. Uyezve, faibha inogona kukubatsira kurara zvirinani, kudzivirira kuvharirwa, uye kuonda.

Iyo yakakwana yekudyara yekudzivirira kenza ingangoita 30 kusvika 35 magiramu pazuva, sekureva kwevaongorori. Iyi imari inogoneka zvachose paunosanganisira zvinonaka zvepamusoro-fibhi chikafu senge popcorn yemhepo, nyemba, kolifulawa, maapuro, bhinzi, oatmeal, broccoli, uye ma berries. Edza aya mabikirwo ane hutano ane chikafu chepamusoro-fiber.

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