Eriri

Fiber bụ ihe dị na osisi. Diary fiber, nke bụ ụdị eriri ị nwere ike iri, dị na mkpụrụ osisi, akwụkwọ nri, na ọka. Ọ bụ akụkụ dị mkpa nke nri siri ike.

Eriri nri na-agbakwunye nnukwu na nri gị. N'ihi na ọ na-eme ka ị nwee ahụ zuru oke ngwa ngwa, ọ nwere ike inye aka na njikwa oke. Fai na-enyere mgbaze aka ma nyere aka igbochi afọ ntachi. Mgbe ụfọdụ, a na-eji ya maka ọgwụgwọ diverticulosis, ọrịa shuga na ọrịa obi.

E nwere ụdị abụọ nke eriri: soluble na insoluble.

Soluble eriri na-adọta mmiri wee tụgharịa na gel n'oge mgbaze. Nke a na-egbu mgbaze. A na-achọta eriri na-agbaze na oat bran, ọka bali, mkpụrụ, mkpụrụ, agwa, lentil, peas, na ụfọdụ mkpụrụ osisi na akwụkwọ nri. Nchọpụta egosila na eriri soluble na-ebelata kọlesterol, nke nwere ike inye aka igbochi ọrịa obi.

Achọpụtaghị eriri anaghị edozi na nri ndị dịka ọka wit, akwụkwọ nri, na ọka niile. O yiri ka ọ na-eme ka nri ngwa ngwa gafere afọ na eriri afọ ma gbakwunye nnukwu na stool.

Iri eriri buru ibu n’ime obere oge nwere ike ibute gas (flatulence), eriri afọ, na afọ ime afọ. Nsogbu a na - apụkarị ozugbo nje bacteria na - agbari nri na - eji mmụba nke eriri. Gbakwunye eriri na nri nwayọ, kama ịme otu oge, nwere ike inye aka belata gas ma ọ bụ afọ ọsịsa.

Nnukwu fiber nwere ike igbochi absorption nke mineral dị ka ígwè, zinc, magnesium, na calcium. N'ọtụtụ ọnọdụ, nke a abụghị ihe kpatara oke nchegbu n'ihi na ihe oriri dị elu na-adịkarị ọgaranya na mineral.

Ná nkezi, ndị America na-erizi ihe dị ka gram 16 nke ụdọ kwa ụbọchị. Nkwado maka ụmụaka toro eto, ndị na-eto eto, na ndị okenye bụ iri fiber 21 ruo 38 kwa ụbọchị. Mụntakịrị agaghị enwe ike iri calorie zuru ezu iji nweta ego a, mana ọ bụ ezi echiche ịmebata ọka niile, mkpụrụ osisi ọhụrụ, na nri ndị ọzọ nwere fiber.

Iji hụ na ị nwere eriri zuru oke, rie nri dịgasị iche iche, gụnyere:

• Ọka
• Akọrọ agwa na agwa
• Mkpụrụ osisi
• Akwụkwọ nri
• Dum ọka

Tinye eriri nwayọ nwayọ n’ime izu ole na ole iji zere nsogbu afọ. Mmiri na-enyere eriri aka gabiga usoro nsị. Na-a plentyụ ọtụtụ mmiri (ihe dị ka iko mmiri 8 ma ọ bụ mmiri noncaloric kwa ụbọchị).

Iwepu peels na mkpụrụ osisi na akwụkwọ nri belata ihe fiber ị na-enweta na nri. Nri fiber nwere na-enye ahụ ike mgbe a na-eri ya ma ọ bụ sie ya.

Nri - eriri; Roughage; Nnukwu; Ọgwụgwụ - eriri

• Ọgwụgwụ - ihe ị ga-ajụ dọkịta gị
• Nri oriri na elu

• Isi mmalite nke eriri

Hensrud DD, Heimburger DC. Nri oriri na-edozi ahụ na ahụ ike na ọrịa. Na: Goldman L, Schafer AI, eds. Ọgwụ Goldman-Cecil. Nke 26th. Philadelphia, PA: Elsevier; 2020: isi 202.

Thompson M, Noel MB. Nutrition na ọgwụ ezinụlọ. Na: Rakel RE, Rakel DP, eds. Akwụkwọ ọgụgụ nke Ezinaụlọ. Agba nke 9. Philadelphia, PA: Elsevier; 2016: isi 37.

Ngalaba Ọrụ Ugbo na US na Ngalaba Ahụike na Ọrụ Ndị Ọrụ US. Ntuziaka nri nri maka ndị America, 2020-2025. Agba nke 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Emelitere December 2020. Nweta December 30, 2020.