Kodi Fiber Angachepetse Chiwopsezo Cha Khansa Yam'mawere?

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Njira yodalirika kwambiri yopewera khansa ya m'mawere ikhoza kukhala muzakudya zanu: fiber ingathandize kuchepetsa chiopsezo cha matenda oopsa, atero kafukufuku watsopano wofalitsidwa. Matenda.

Pogwiritsa ntchito chidziwitso cha kafukufuku wa nthawi yayitali wa azimayi 44,000, ofufuza ochokera ku Yunivesite ya Harvard adapeza kuti azimayi omwe amadya pafupifupi magalamu 28 a fiber tsiku lililonse, makamaka pazaka zawo zaunyamata ndi zaka zaunyamata, ali ndi chiopsezo chochepa cha matenda a khansa ya m'mawere 12 mpaka 16%. pa nthawi ya moyo wawo. Zina mwa magalamu 10 a fiber omwe amadya tsiku ndi tsiku-makamaka fiber kuchokera ku zipatso, ndiwo zamasamba, ndi nyemba-zimawoneka kuti zimachepetsa chiopsezo ndi 13%.

Kulumikizana uku ndikofunikira, monga a Maryam Farvid, Ph.D., wasayansi woyendera ku Harvard University ndipo amatsogolera zolemba pamaphunziro. Pankhani yoteteza khansa ya m'mawere ndi chiopsezo, zomwe mumadya ndi chimodzi mwazosintha zomwe mumayang'anira. (Tili ndi njira zina zochepetsera chiopsezo cha khansa ya m'mawere.)

Koma musataye mtima ngati simulinso mgulu la achinyamata kapena achikulire. World Cancer Research Fund yophunzira za amayi achikulire pafupifupi miliyoni imodzi yapeza kutsika kwa magawo asanu mwa khansa ya m'mawere pa magalamu 10 aliwonse a fiber omwe amadya tsiku lililonse.

"Kafukufuku wathu akuwonetsa kuti kuchuluka kwa michere ya michere kungakhale njira yodalirika yochepetsera chiopsezo cha khansa ya m'mawere," atero a Dagfinn Aune, katswiri wazachipatala ku Imperial College London komanso wofufuza wamkulu pa kafukufuku wa WCRF. "Khansa ya m'mawere ndi khansa yofala kwambiri, ndipo aliyense amadya, motero kuchuluka kwa michere kumatha kupewa milandu yambiri."

Olemba a Matenda pepala akuganiza kuti ulusi ungathandize kuchepetsa kuchuluka kwa estrogen m'magazi, komwe kumalumikizidwa kwambiri ndi kukula kwa khansa ya m'mawere. "CHIKWANGWANI chitha kukulitsa kutuluka kwa ma estrogens," akuwonjezera Aune. Lingaliro lachiwiri ndi loti fiber imachepetsa kuchuluka kwa shuga m'magazi ndipo kuchuluka kwa shuga m'magazi kumalumikizidwa ndi chiopsezo chowonjezeka cha khansa ya m'mawere. (Ngakhale kafukufuku wa Aune sanapeze kugwirizana ndi mafuta amthupi kotero kuti kufotokozera kumawoneka kosavuta.)

Mosasamala kanthu kuti imagwira ntchito bwanji, fiber kuchokera ku chakudya chazakudya chonse chikuwoneka kuti chithandizira kupewa zambiri kuposa khansa ya m'mawere yokha. Kafukufuku wina wapeza kuti fiber imachepetsa chiopsezo cha khansa ya m'mapapo, khansa ya m'matumbo, khansa yapakamwa ndi yapakhosi. Kuphatikiza apo, fiber imatha kukuthandizani kugona bwino, kupewa kudzimbidwa, komanso kuchepetsa thupi.

Kudya moyenera kwa kupewa khansa ndi osachepera 30 mpaka 35 magalamu patsiku, malinga ndi ofufuzawo. Imeneyi ndi ndalama yabwino kwambiri mukamaika zakudya zokoma kwambiri monga popcorn, mphodza, kolifulawa, maapulo, nyemba, oatmeal, broccoli, ndi zipatso. Yesani maphikidwe athanzi awa okhala ndi zakudya zamafuta ambiri.

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