مواد ڏانھن هلو

غذائي فائبر

کليل ڄاڻ چيڪلي، وڪيپيڊيا مان
Foods rich in fibers: fruits, vegetables and grains عزا
ڪڻڪ جو ڀوسو غذائي ريشي جي وڏي مقدار رکي ٿو جيڪا هاضمي ۽ انساني صحت لاء مفيد آهي.

غذائي ريشا (Dietary Fibre) يا فائبر ٻوٽن مان نڪتل کاڌي جو اهو حصو آهي جيڪو انساني هاضمي جي خمير (Enzymes) ذريعي مڪمل طور تي ٽوڙي نه ٿو سگهجي ٿو.[1] غذائي فائبر ڪيميائي ساخت ۾ متنوع آهن ۽ عام طور تي انهن کي حل پذيري، وسڪوسٽي ۽ خمير جي لحاظ کان گروپ ڪري سگهجو ٿا جيڪي جسم ۾ فائبر جي پروسيسنگ کي متاثر ڪن ٿا.[2] غذائي فائبر جا ٻه مکيه ذيلي قسم آهن: حل پذير فائبر ۽ غير حل پذير فائبر جيڪي ٻوٽن تي ٻڌل کاڌي جا جزا جهڙوڪ ڀاڄيون، سڄو اناج، ميوا ۽ ٻج آهن. [3] فائبر جو باقاعده استعمال ۽ وڌيڪ ريشي واري غذا عام طور تي صحت جي حمايت ڪندڙ ۽ ڪيترن ئي بيمارين جي خطري کي گهٽائڻ سان لاڳاپيل آهي. [4] غذائي فائبر ۾ غير نشاستي دار پوليسڪرائڊ ۽ ٻيا ٻوٽي وارا جزا، جهڙوڪ سيلولوز، هضم جي مزاحمت ڪندڙ نشاستو ۽ ڊيڪسٽرن، انولن، لگنن، چٽن، پيڪٽن، بيٽا گلوڪين ۽ اوليگوسيڪرائڊ شامل آهن. [3]

Food sources of dietary fiber have traditionally been divided according to whether they provide soluble or insoluble fiber. Plant foods contain both types of fiber in varying amounts according to the fiber characteristics of viscosity and fermentability.[2][5] Advantages of consuming fiber depend upon which type is consumed.[6] Bulking fibers – such as cellulose and hemicellulose (including psyllium) – absorb and hold water, promoting bowel movement regularity.[7] Viscous fibers – such as beta-glucan and psyllium – thicken the fecal mass.[7] Fermentable fibers – such as resistant starch, xanthan gum, and inulin – feed the bacteria and microbiota of the large intestine and are metabolized to yield short-chain fatty acids, which have diverse roles in gastrointestinal health.[8][9][10]

Soluble fiber (fermentable fiber or prebiotic fiber) – which dissolves in water – is generally fermented in the colon into gases and physiologically active by-products such as short-chain fatty acids produced in the colon by gut bacteria. Examples are beta glucans (in oats, barley, and mushrooms) and raw guar gum. Psyllium – soluble, viscous, and non-fermented fiber – is a bulking fiber that retains water as it moves through the digestive system, easing defecation. Soluble fiber is generally viscous and delays gastric emptying which in humans can result in an extended feeling of fullness.[1] Inulin (in chicory root), wheat dextrin, oligosaccharides, and resistant starches[11] (in legumes and bananas) are soluble non-viscous fibers.[1] Regular intake of soluble fibers such as beta-glucans from oats or barley has been established to lower blood levels of LDL cholesterol.[1][4][12] Soluble fiber supplements also significantly lower LDL cholesterol.[13][14][15]

Insoluble fiber – which does not dissolve in water – is inert to digestive enzymes in the upper gastrointestinal tract. Examples are wheat bran, cellulose, and lignin. Coarsely ground insoluble fiber triggers the secretion of mucus in the large intestine providing bulking. However, finely ground insoluble fiber does not have this effect and instead can cause constipation.[1] Some forms of insoluble fiber, such as resistant starches, can be fermented in the colon.[16]

حوالا

[سنواريو]
  1. 1 2 3 4 5 "Fiber". Micronutrient Information Center, Linus Pauling Institute, Oregon State University. March 2019. 20 March 2025 تي حاصل ڪيل.
  2. 1 2 "Dietary fibre". British Nutrition Foundation. 2018. اصل نسخو مان 26 July 2018 تي محفوظ ڪيل. 26 July 2018 تي حاصل ڪيل.
  3. 1 2 Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (2005), Chapter 7: Dietary, Functional and Total Fiber. US Department of Agriculture, National Agricultural Library and National Academy of Sciences, Institute of Medicine, Food and Nutrition Board. 2005. doi:10.17226/10490. ISBN 978-0-309-08525-0.
  4. 1 2 "Dietary fiber and health outcomes: an umbrella review of systematic reviews and meta-analyses". The American Journal of Clinical Nutrition 107 (3): 436–444. March 2018. doi:10.1093/ajcn/nqx082. PMID 29566200.
  5. ↑ Dietary Reference Intakes, Proposed Definition of Dietary Fiber. Washington, D.C.: Institute of Medicine Press. 2001. ص. 25. doi:10.17226/10161. ISBN 978-0-309-07564-0. PMID 25057569.
  6. ↑ Gallaher DD (2006). "8". Present Knowledge in Nutrition (9th ڇاپو). Washington, D.C.: ILSI Press. ص. 102–110. ISBN 978-1-57881-199-1.
  7. 1 2 Institute of Medicine (2001). Dietary Reference Intakes: Proposed Definition of Dietary Fiber. Washington, D.C.: National Academy Press. ص. 19. ISBN 978-0-309-07564-0.
  8. ↑ "Implications of butyrate and its derivatives for gut health and animal production". Animal Nutrition 4 (2): 151–9. June 2018. doi:10.1016/j.aninu.2017.08.010. PMID 30140754.
  9. ↑ Cummings JH (2001). The Effect of Dietary Fiber on Fecal Weight and Composition (3rd ڇاپو). CRC Press. ص. 184. ISBN 978-0-8493-2387-4.
  10. ↑ Ostrowski, Matthew P.; La Rosa, Sabina Leanti; Kunath, Benoit J.; Robertson, Andrew; Pereira, Gabriel; Hagen, Live H.; Varghese, Neha J.; Qiu, Ling et al. (April 2022). "Mechanistic insights into consumption of the food additive xanthan gum by the human gut microbiota". Nature Microbiology 7 (4): 556–569. doi:10.1038/s41564-022-01093-0. PMID 35365790.
  11. ↑ "Role of resistant starch in improving gut health, adiposity, and insulin resistance". Advances in Nutrition 6 (2): 198–205. March 2015. doi:10.3945/an.114.007419. PMID 25770258.
  12. ↑ حوالي جي چڪ: Invalid <ref> tag; no text was provided for refs named "FDAc".
  13. ↑ Jovanovski, Elena; Yashpal, Shahen; Komishon, Allison; Zurbau, Andreea; Blanco Mejia, Sonia; Ho, Hoang Vi Thanh; Li, Dandan; Sievenpiper, John et al. (1 November 2018). "Effect of psyllium (Plantago ovata) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol and apolipoprotein B: a systematic review and meta-analysis of randomized controlled trials". The American Journal of Clinical Nutrition 108 (5): 922–932. doi:10.1093/ajcn/nqy115. ISSN 1938-3207. PMID 30239559.
  14. ↑ Ho, Hoang Vi Thanh; Jovanovski, Elena; Zurbau, Andreea; Blanco Mejia, Sonia; Sievenpiper, John L.; Au-Yeung, Fei; Jenkins, Alexandra L.; Duvnjak, Lea et al. (May 2017). "A systematic review and meta-analysis of randomized controlled trials of the effect of konjac glucomannan, a viscous soluble fiber, on LDL cholesterol and the new lipid targets non-HDL cholesterol and apolipoprotein B". The American Journal of Clinical Nutrition 105 (5): 1239–47. doi:10.3945/ajcn.116.142158. ISSN 1938-3207. PMID 28356275.
  15. ↑ Ghavami, Abed; Ziaei, Rahele; Talebi, Sepide; Barghchi, Hanieh; Nattagh-Eshtivani, Elyas; Moradi, Sajjad; Rahbarinejad, Pegah; Mohammadi, Hamed et al. (1 May 2023). "Soluble Fiber Supplementation and Serum Lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials". Advances in Nutrition 14 (3): 465–474. doi:10.1016/j.advnut.2023.01.005. ISSN 2161-8313. PMID 36796439.
  16. ↑ "Health effects of resistant starch". Nutrition Bulletin 42: 10–41. 2017. doi:10.1111/nbu.12244.
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