I-fiber e-soluble ingaba isithako esibalulekileyo kwisidlo sakho se-cholesterol. Enyanisweni, iNkqubo yeSizwe yeSikolo seCholesterol isincoma ukuba ufanele uchithe naphakathi kwama-10 no-25 amagremu e-fiber e-soluble ngosuku, ukufumana le nondlo ephilileyo ukusuka kwizinto ezifana nezityalo, iziqhamo, i-legumes kunye ne-grains epheleleyo. Ngenxa yokuba abaninzi abantu abahlangabezane nale ncomo ngokusetyenziswa kwabo kwemihla ngemihla, abavelisi bokutya baye bathabatha isicatshulwa kule nto kwaye ngoku benza ukutya okunesondlo - kunye nezinye zazo zongezwa ngefiber eyongezelelweyo.
Ukusetyenziswa kwee-fiber supplement kuye kwanda ngaphezu kweminyaka ngenxa yokudumeka kwabo ekuncedeni kwimpilo yokutya kunye nokuthoba ngokunciphisa i-cholesterol ye- LDL .
Nangona ezi zibonelelo kunye nokutya kunokubonelela ngefayibhile eyongezelelweyo ekudleni kwakho, kungenzeka ukuba akunakunikezela uncedo lwezempilo olongezelelweyo. Kwezinye iimeko, i-fiber kakhulu inokubangela ukuba kubekho iziphumo ezingathandekiyo. Kuzo zonke izifo eziphathekayo eziphathekayo kunye nezibonelelo ezinokuthi zifumaneke ukubandakanya kwisidlo esinesidlo esinempilo, ngaba kukho into enjengokuba nefayibhe kakhulu ekudleni kwakho?
Isixa seFiber eQinisekisa ngokuthi "Kuninzi" Ayingcolile
Nangona unokuba nemiphumo ethile emibi ngenxa yokuba nefayibhe kakhulu ekudleni kwakho, umlinganiselo wefayibrari yansuku zonke ebizwa ngokuthi "kakhulu" ayengaziwa, kwaye ayizange ifundwe ngokubanzi. Ukusebenzisa imali ephezulu yefayibrari imihla ngemihla kunokudala iziphumo ezingathandekiyo; Nangona kunjalo, ezinye zeempembelelo ezifanayo ziyakwenzeka ngenxa yokuguqulwa ngokukhawuleza kokutya kwakho - ngokuqhelekileyo kubangelwa ukuphuma kokutya okunciphisa i-cholesterol ephantsi kwefiber kwi-fiber-rich.
Imiphumo engabonakaliyo ingabonisa ukuba uyadla i-fiber eninzi ene-soluble ekudleni kwakho, okanye ukuyifakela ngokukhawuleza kwisondlo sakho, zibandakanya:
- Uhudo
- Ukukhathazeka kwamathumbu
- Ukutyunjwa
- Unzima ukugwinya
- Flatulence
Kwiimeko ezinqabileyo, ukukhutshwa kwamathumbu kunokwenzeka ngenxa yokudla inani elincinci le-fiber ekudleni kwakho.
Kwezinye iimeko, ingakumbi ukuba ungadli ukutya okuninzi kwindawo yokuqala, i-fiber inokubangela ukunyuka kwenyameko ukuya kwinqanaba lokuziva ugcwele emva kokutya, oku kunokubangela ukuba ungafumani zonke izondlo ozifunayo usuku.
Ukulwa neempembelelo eziphambili zeFiber
Ukuquka ukutya okunesityebi-ntliziyo yakho-ukutya okunempilo kunokunceda ugcine amazinga e-cholesterol yakho kwindawo ephilileyo. Ngethamsanqa, kukho iindlela zokugwema iziphumo ezibekwe apha ngasentla ukwenzela ukuba ufumane iintlawulo ezipheleleyo zokubandakanya i-fiber kwisondlo sakho ngaphandle kwezinye iziphumo ezingathandekiyo:
- Kancinci ukwandisa ukusetyenziswa kwefiber kwixesha leeveki ezimbalwa. Oku kubaluleke ngakumbi ekukhuseleni iziphumo ezithile zecala, ezifana nokuguquka, ukuphuphuma kwesisu, kunye nesifo sohudo.
- Phuza amanzi amaninzi kunye nezinye izilwanyana xa udla ukutya okuninzi lwe-fiber. Oku kuya kunceda ukuthintela ukutywina onokuyifumana xa uqala ukuqala ukutya okuphezulu.
- Fumana i-fiber evela kwimithombo eyahlukeneyo. Ngenxa yokuba abanye bethu abafumani iifiber ezinqabileyo esizifunayo kwizifo eziphathekayo eziphathekayo, sinokuzithemba ngokuxhomekeka kwiifayibhile kunye ne-powders ukuze sifumane i-fiber yethu yemihla ngemihla. Oku akunokuthi kube negalelo kwezinye zeziphumo ezichazwe ngasentla, kodwa kunokubangela nemiphumo embi kakhulu, njengokukhutshwa kwamathumbu okanye ukuthintela ukutshatyalaliswa kwezondlo ezithile kwisondlo sakho. Ngokufaka iintlobo ezininzi zokutya okuphezulu kwizinto zokutya, ezifana nomkhiqizo, iinkozo kunye nemigqabi, ukongeza kwongezelelweyo izondlo ezingenakuzifumana ekuthatheni i-fiber supplement.
- Ukuba uthabatha amayeza, kufuneka ukhangele ukuze ubone ukuba i-fiber ingadibana nabo. Kwezinye iimeko, isidlo esisisityebi esinokubambisana singasebenzisana namanye amayeza, ukunciphisa ukusebenza kwabo.
Imithombo:
URolfes SR, Whitney E. Ukuqonda Ukutya, 14th 2015.
Ingxelo yesithathu yeNkqubo yeMfundo yeSizwe ye-Cholesterol (NCEP) iPhaneli yoLwazi kwi-Detection, Assessment and Treatment ye-Blood High Cholesterol e-Adults, ngoJulayi 2004, iiNational Institutes of Heath: iNational Heart, Lung, ne-Blood Institute.
UDipiro JT, uTalbert RL. I-Pharmacotherapy: Indlela yePathophysiological, 9th 2014.