{"id":6333,"date":"2024-02-24T04:40:01","date_gmt":"2024-02-24T04:40:01","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6333"},"modified":"2024-02-24T04:40:03","modified_gmt":"2024-02-24T04:40:03","slug":"why-is-fiber-important-for-your-digestive-health","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/why-is-fiber-important-for-your-digestive-health\/","title":{"rendered":"SINDIRIM SA\u011eLI\u011eINIZ \u0130\u00c7IN LIF NEDEN \u00d6NEMLIDIR?"},"content":{"rendered":"<\/p>\n
\"\"<\/figure>\n

\u00c7ok fazla lif yemen gerekti\u011fini biliyorsun ama neden? \u00c7ok fazla iyi \u015fey alabilir misin?<\/p>\n

Proteinin sa\u011fl\u0131k yararlar\u0131 hakk\u0131nda \u00e7ok \u015fey duyuyoruz – ancak \u00e7o\u011fu zaman lif yemenin art\u0131lar\u0131 g\u00f6z ard\u0131 ediliyor. G\u00fcnl\u00fck Sa\u011fl\u0131k, 10 sindirim sa\u011fl\u0131\u011f\u0131 uzman\u0131na ula\u015ft\u0131 ve onlara lifin sindirim sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 tam olarak nas\u0131l art\u0131rd\u0131\u011f\u0131n\u0131 (ve \u00e7ok fazla yemenin m\u00fcmk\u00fcn olup olmad\u0131\u011f\u0131n\u0131) sordu.<\/p>\n

Mark Babyatsky, MD, Mount Sinai t\u0131p b\u00f6l\u00fcm\u00fc ba\u015fkan\u0131, New York’ta<\/strong><\/p>\n

\u00d6zellikle sebze, meyve, fasulye ve kepekli tah\u0131llarda bulunan diyet lifi, ba\u011f\u0131rsak hareketlerini d\u00fczenli tutmaya yard\u0131mc\u0131 olur. Y\u00fcksek lifli diyetler t\u00fcketen bireyler, d\u00fc\u015f\u00fck lifli bir diyet yiyen bireylere g\u00f6re \u00e7ok daha d\u00fc\u015f\u00fck kab\u0131zl\u0131k oranlar\u0131na sahiptir, ayr\u0131ca kolonda daha az hemoroid ve divertik\u00fcl (outpouchings) vard\u0131r. \u00c7ok fazla lif gev\u015fek d\u0131\u015fk\u0131, \u015fi\u015fkinlik ve hatta ishal ile sonu\u00e7lanabilir.<\/p>\n

Kenneth Brown, MD, gastroenterolog<\/strong><\/p>\n

Diyet lifi, hem \u00e7\u00f6z\u00fcnmeyen hem de \u00e7\u00f6z\u00fcn\u00fcr liflerin kombinasyonunu tan\u0131mlamak i\u00e7in kullan\u0131lan terimdir. \u00c7\u00f6z\u00fcn\u00fcr lif, suda \u00e7\u00f6z\u00fcnen lif \u015feklidir. \u00c7\u00f6z\u00fcn\u00fcr lif i\u00e7eren yiyeceklere \u00f6rnek olarak meyve, yulaf, baklagiller ve arpa verilebilir. \u00c7\u00f6z\u00fcnmeyen lif bitki h\u00fccre duvarlar\u0131ndan gelir ve suda \u00e7\u00f6z\u00fclmez. \u00c7\u00f6z\u00fcnmeyen lif i\u00e7eren g\u0131dalara \u00f6rnek olarak bu\u011fday, sebze ve tohum verilebilir. Lif hem tabureyi kabartarak hem de su tutarak \u00e7al\u0131\u015f\u0131r.<\/p>\n

Ek olarak, bakteriler k\u0131sa zincirli ya\u011f asitleri gibi kolon i\u00e7in sa\u011fl\u0131kl\u0131 bile\u015fenler \u00fcreten lifin sindirilmesine yard\u0131mc\u0131 olur. Lif, lifle birlikte ne kadar s\u0131v\u0131 al\u0131nd\u0131\u011f\u0131na ba\u011fl\u0131 olarak hem ishal hem de kab\u0131zl\u0131k i\u00e7in faydal\u0131 olabilir. Al\u0131nan s\u0131v\u0131 miktar\u0131 \u00e7ok d\u00fc\u015f\u00fckse lif asl\u0131nda kab\u0131zl\u0131k verici bir ajan haline gelebilir.<\/p>\n

Lif sindirim sa\u011fl\u0131\u011f\u0131nda \u00f6nemli bir rol oynar. Lif, kolon h\u00fccrelerinin onlar\u0131 sa\u011fl\u0131kl\u0131 tutmak i\u00e7in kulland\u0131\u011f\u0131 yak\u0131tt\u0131r. Lif ayr\u0131ca ba\u011f\u0131rsak hareketlerinizi yumu\u015fak ve d\u00fczenli tutarak sindirim sisteminin akmas\u0131na yard\u0131mc\u0131 olur.<\/p>\n

\u00c7ok fazla lif almak m\u00fcmk\u00fcnd\u00fcr ve v\u00fccudunuz bunu bilecektir. \u015ei\u015fkinlik ya\u015fayabilirsiniz ve normalde al\u0131\u015f\u0131k oldu\u011funuzdan \u00e7ok daha fazla ba\u011f\u0131rsak hareketi ya\u015fayabilirsiniz.<\/p>\n

Lifler \u00f6ncelikle sindirilemeyen karbonhidratlard\u0131r. Lifler bitki g\u0131dalar\u0131, meyveler, sebzeler, kuru fasulye ve bezelye, mercimek, f\u0131nd\u0131k ve tohumlar\u0131n bile\u015fenleridir – bitki olarak s\u0131n\u0131fland\u0131r\u0131lan herhangi bir g\u0131da. Lif yap\u0131 sa\u011flar. Kereviz sap\u0131n\u0131 ve s\u0131k s\u0131k di\u015flerine tak\u0131lan belirgin dikey lif tellerini d\u00fc\u015f\u00fcn\u00fcn. Ek olarak, lifler sindirilemez oldu\u011fu i\u00e7in d\u0131\u015fk\u0131 k\u00fctlesine katk\u0131da bulunurlar ve d\u0131\u015fk\u0131ya form eklerler. D\u00fczensizli\u011fi olan ki\u015filere genellikle lif ve s\u0131v\u0131 al\u0131mlar\u0131n\u0131 art\u0131rmalar\u0131 \u00f6nerilir.<\/p>\n

Ama \u00e7ok fazla alabilir misin? Evet, her \u015feyden \u00e7ok fazla \u015fey elde edebilirsiniz. Ama bunu yapt\u0131\u011f\u0131nda bileceksin. \u00c7ok fazla lif yedi\u011finizde sindirim sisteminiz bunalm\u0131\u015f olabilir ve kar\u0131n \u015fi\u015fkinli\u011fi \u00e7eker ve a\u015f\u0131r\u0131 gaz ge\u00e7irirsiniz. Bunu istemezsiniz, bu y\u00fczden a\u00e7\u0131k fikirli olun ve ki\u015fisel olarak d\u00fczenli tutman\u0131z ve d\u00fcz bir kar\u0131n a\u011fr\u0131s\u0131n\u0131n tad\u0131n\u0131 \u00e7\u0131karman\u0131z gerekti\u011fi kadar lif yiyin.<\/p>\n

Lifin bir di\u011fer \u00f6nemli rol\u00fc, baz\u0131 liflerin prebiyotik olmas\u0131d\u0131r – yani sa\u011fl\u0131kl\u0131 yararl\u0131 bakteriler taraf\u0131ndan kolonda fermente edilirler. K\u0131sa zincirli ya\u011f asitlerini i\u00e7eren bu fermantasyonun \u00fcr\u00fcnlerinin kolonun astar\u0131na sa\u011fl\u0131kl\u0131 oldu\u011fu d\u00fc\u015f\u00fcn\u00fclmektedir. Ek olarak, fermantasyondan kaynaklanan asidik milieu, hastal\u0131\u011fa neden olan ve sa\u011fl\u0131ks\u0131z bir kolonik ortama katk\u0131da bulunabilecek patojenik (zararl\u0131) bakterilerin hayatta kalmas\u0131na d\u00fc\u015fmancad\u0131r. Bu konuda daha fazla ara\u015ft\u0131rma bulgusu bekleyin.<\/p>\n

Lisa Pichney, MD, gastroenterolog<\/strong><\/p>\n

Lif gastrointestinal sistem i\u00e7in iyidir, \u00e7\u00fcnk\u00fc d\u0131\u015fk\u0131ya d\u00f6kme sa\u011flar, kolonik ya\u011flama ve transite yard\u0131mc\u0131 olur. \u00c7ok fazla lif istenmeyen gaz \u00fcretimine neden olabilir.<\/p>\n

Y\u00fcksek lifli bir diyet, gastrointestinal sa\u011fl\u0131\u011fa ve genel sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131na b\u00fcy\u00fck katk\u0131da bulunabilir. Lif ba\u011f\u0131rsak hareketlerini d\u00fczenlemeye yard\u0131mc\u0131 olur, b\u00f6ylece \u00e7ok gev\u015fek veya \u00e7ok sert olmazlar ve divertik\u00fcloz ve divertik\u00fclit riskini azaltabilirler. Y\u00fcksek lifli yiyeceklerin \u00e7o\u011fu kalori, \u015feker ve ya\u011f bak\u0131m\u0131ndan d\u00fc\u015f\u00fck olma e\u011filimindedir, bu nedenle genellikle sa\u011fl\u0131kl\u0131d\u0131rlar. Y\u00fcksek lifli yiyecekler yerken ki\u015fi daha dolgun hissedebilir ve b\u00f6ylece a\u015f\u0131r\u0131 yemeye daha az meyilli olabilir.<\/p>\n

Ek olarak, y\u00fcksek lifli diyetler genellikle d\u00fc\u015f\u00fck kolesteroll\u00fc, kalp sa\u011fl\u0131\u011f\u0131na sahip bir diyetin par\u00e7as\u0131d\u0131r. \u00c7o\u011fumuzun \u00f6nerilen g\u00fcnl\u00fck lif al\u0131m\u0131n\u0131 a\u015fmas\u0131 nadir olsa da, baz\u0131 insanlar \u00e7ok miktarda lif yerken veya lifi diyete \u00e7ok h\u0131zl\u0131 sok\u0131rken gaz ve \u015fi\u015fkinlik konusunda zorluk \u00e7ekerler. Ayr\u0131ca, lif yemenin her zaman yeterli hidrasyon gerektirdi\u011fini ve geli\u015febilecek gaz ve \u015fi\u015fkinli\u011fi en aza indirmeye yard\u0131mc\u0131 oldu\u011funu unutmay\u0131n.<\/p>\n

Sutha Sachar, MD, gastroenterolog<\/strong><\/p>\n

Lif bak\u0131m\u0131ndan y\u00fcksek bir diyet, kolon kanserini \u00f6nlemede defalarca fayda g\u00f6stermi\u015ftir. Bir\u00e7ok insan\u0131n d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fcn aksine, \u00e7\u00f6z\u00fcn\u00fcr lif kab\u0131zl\u0131\u011f\u0131n yan\u0131 s\u0131ra ishal tedavisi i\u00e7in de kullan\u0131labilir. “\u00c7ok fazla lif” yemenin tek dezavantaj\u0131 gaza neden olabilir. Bu genellikle onunla birlikte bol su i\u00e7erek a\u015f\u0131labilir. Sokaktaki Ki\u015fi: Fiber Nedir?3:11Volume 90%<\/p>\n

Albert Snow, ND, b\u00fct\u00fcnsel gastroenterolog<\/strong><\/p>\n

Geleneksel (yanl\u0131\u015f) anlay\u0131\u015f\u0131n aksine, kab\u0131zl\u0131\u011fa yard\u0131mc\u0131 olmadaki rol\u00fc belki de en az \u00f6nemlidir. En \u00f6nemli faydas\u0131, mukozal astar\u0131 olu\u015fturan bakteri k\u00fclt\u00fcr\u00fc i\u00e7in bir beslenme kayna\u011f\u0131 olarak, b\u00f6ylece onu korumakt\u0131r. Daha sonra mukozal astar, irritabl ba\u011f\u0131rsak sendromu, kolit ve Crohn hastal\u0131\u011f\u0131 gibi enflamatuar hastal\u0131klar\u0131 \u00f6nleyebilecek gastrointestinal duvar\u0131 korur. Kab\u0131zl\u0131\u011f\u0131n yayg\u0131n bir nedeni magnezyum eksikli\u011fidir. \u00d6nce bunu ele almazsan\u0131z, lifin size yedekleme yapmas\u0131 muhtemeldir.<\/p>\n

Kural bir: IBS, kolit, s\u0131zd\u0131ran ba\u011f\u0131rsak gibi herhangi bir enflamatuar ba\u011f\u0131rsak hastal\u0131\u011f\u0131n\u0131z varsa, herhangi bir ba\u011f\u0131rsak temizleyici veya lif takviyesi almay\u0131n – kesinlikle sorunu daha da k\u00f6t\u00fc hale getireceksiniz.<\/p>\n

Lif, d\u0131\u015fk\u0131daki su i\u00e7eri\u011fini d\u00fczenlemeye yard\u0131mc\u0131 olur. D\u0131\u015fk\u0131 \u00e7ok kuruysa, lif s\u0131v\u0131 tutma ve d\u0131\u015fk\u0131y\u0131 yumu\u015fatma e\u011filimindedir. D\u0131\u015fk\u0131 \u00e7ok d\u0131rd\u0131r ediyorsa, lif suyu emebilir ve d\u0131\u015fk\u0131ya form ekleyebilir. Ek lif almak da kan kolesterol seviyelerini etkileyebilir. Tipik bat\u0131 diyeti g\u00fcnde [\u00e7ok az] lif i\u00e7erir. Kab\u0131zl\u0131kla ilgili semptomlar\u0131 iyile\u015ftirmek i\u00e7in, insanlar g\u00fcnde 20 ila 25 gram lif t\u00fcketmelidir. \u00c7ok fazla lif yemek kramp, \u015fi\u015fkinlik, ishal veya kab\u0131zl\u0131k sorunlar\u0131na yol a\u00e7abilir. Fibere ba\u015flarken, “d\u00fc\u015f\u00fck ba\u015flamak ve yava\u015f gitmek” en iyisidir. Diyetinizdeki lif miktar\u0131n\u0131 \u00e7ok h\u0131zl\u0131 bir \u015fekilde art\u0131rmak (haftalar\u0131n aksine g\u00fcnler) istenmeyen yan etkilerin geli\u015fmesine neden olabilir.<\/p>\n

Jacqueline Wolf, MD, gastroenterolog<\/strong><\/p>\n

Lif, ince ba\u011f\u0131rsak taraf\u0131ndan sindirilemeyen bitki materyalidir. \u00c7\u00f6z\u00fcn\u00fcr lif (suda \u00e7\u00f6z\u00fcnebilir), bakterilerin lifi fermente edebilece\u011fi veya sindirebilece\u011fi kolona (kal\u0131n ba\u011f\u0131rsak) ula\u015fana kadar ince ba\u011f\u0131rsaktan nispeten de\u011fi\u015fmeden ge\u00e7er. Fermantasyon \u00fcr\u00fcnleri ba\u011f\u0131rsaklar\u0131 uyar\u0131r, d\u0131\u015fk\u0131da su tutulmas\u0131na neden olur ve d\u0131\u015fk\u0131y\u0131 kabart\u0131r. \u00c7\u00f6z\u00fcnmeyen lif kolondan nispeten de\u011fi\u015fmeden ge\u00e7er ve d\u0131\u015fk\u0131n\u0131n kabar\u0131lmas\u0131na yard\u0131mc\u0131 olur. \u00c7\u00f6z\u00fcn\u00fcr ve \u00e7\u00f6z\u00fcnmeyen lif kombinasyonu, d\u0131\u015fk\u0131n\u0131n k\u0131vam\u0131n\u0131 etkileyerek ve di\u011fer maddelerin sindirimini etkileyerek normal ba\u011f\u0131rsak fonksiyonunu korumaya yard\u0131mc\u0131 olur.<\/p>\n

Lif baz\u0131 ki\u015filerde gaz ve \u015fi\u015fkinli\u011fe neden olabilir ve bu, lif miktar\u0131n\u0131n veya t\u00fcr\u00fcn\u00fcn bir i\u015flevi olabilir. Ek olarak, baz\u0131 insanlarda lif kab\u0131zl\u0131\u011f\u0131 veya irritabl ba\u011f\u0131rsak sendromu semptomlar\u0131n\u0131 daha da k\u00f6t\u00fcle\u015ftirebilir. Ba\u011f\u0131rsakta daralma olan bir ki\u015fide, \u00f6rne\u011fin Crohn hastal\u0131\u011f\u0131ndan, \u00e7\u00f6z\u00fcnmeyen lif, o ki\u015fiyi ba\u011f\u0131rsa\u011f\u0131n t\u0131kanmas\u0131 i\u00e7in daha fazla risk alt\u0131nda hale getirebilir.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

\u00c7ok fazla lif yemen gerekti\u011fini biliyorsun ama neden? \u00c7ok fazla iyi \u015fey alabilir misin? Proteinin sa\u011fl\u0131k yararlar\u0131 hakk\u0131nda \u00e7ok \u015fey […]<\/p>\n","protected":false},"author":2,"featured_media":6334,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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