Ukuquka ukutya okuphezulu kwi- fiber e- soluble kunokudlala indima ebalulekileyo ekuphuculeni intliziyo yakho impilo. Kukho iintlobo ezahlukahlukeneyo zefiberibhi ezifubhileyo ezifumaneka ekudleni, kuquka:
- beta glucan
- psyllium
- i intsini
- pectin
- ezithile zehemicelluloses
Xa ugxile, le micimbi iphendukela kwi-gel-efana ne-gestive tract. Nangona i-fiber ene-soluble inegama elihle ekulondolozeni impilo yakho yokutya-inokukunceda ekunciphiseni i-cholesterol yakho.
Yenza oku ngokubophelela kwi-bile acids emathunjini akho amancinci, kubangele ukuba baxoshwe emzimbeni ngokusebenzisa imfesi. Ekubeni i-cholesterol iyadingeka ukwenza i-bile acids ekuncediseni ukutyalwa kwamafutha, i-cholesterol eyongezelelweyo ingasetyenziselwa kwigazi-ngokunciphisa amanqanaba akho e-cholesterol.
Ukusebenzisa i-fiber e-soluble iyakuthintela kakhulu i-cholesterol yakho ye-LDL. Enyanisweni, uphando lubonise ukuba ukuya kuma-25 amagremu e-fiber e-soluble nsuku zonke kunokunciphisa i-LDL yakho ukuya kwi-18%. Ngenxa ye-cholesterol-ukwehlisa amandla okuba ne-fiber ene-soluble, i-American Heart Association icebisa ukuba kufuneka uquke kwi-25 gram yefiber echitshiweyo ekudleni kwakho imihla ngemihla.
Nangona kukho izongezelelo eziqukethe i-fiber ene-soluble ekhoyo ukuthenga, kukho ninzi ukutya okuqulethe ixabiso elincinci le-fiber. Akukuphela nje kokutya okunikezela ukutya kwakho ngefubhe ene-soluble, banokubonelela nezinye izondlo ezinomdla-ntliziyo kwisidlo sakho.
Ngoko ke, ukuba ufuna ukunyusa inani le-fiber e-soluble kwi-cholesterol yakho yokunciphisa ukutya, zama ukuzongeza ukutya okunempilo kwindawo yokutya.
I ziqhamo
Zonke iintlobo zeziqhamo - kubandakanya amajikijolo, iibhanana kunye neziqhamo zentrafri-ziqulethe ixabiso elincinci le-fiber. Iintlobo ze-fiber e-soluble ezibonwe kwiziqhamo ziquka i-pectin kunye ne-hemicelluloses ethile.
Ngoko nokuba uthabatha enye njenge-snack okanye uyixube kwi-smoothie-kubandakanywa neziqhamo yindlela enye yokufumana ifayibhile yakho.
- Iziqhamo zeCitrus, kuquka i-oranges, i-kiwi, i-grapefruit, i-limes, kunye ne-lemons - ziqukethe i-fiber ene-soluble. Ngokomyinge, isiqingatha sesirathisi esiphakathi siqukethe i-gram 1 yefiber ehlanjululwayo, ngelixa enye i-orange encinci ingaba ne-1.8 gram yefiber.
- Ezinye iintlobo zeziqhamo, ezifana nama-apula, iipereya kunye ne-plums ziphezulu kwi-pectin. Ukufumana inzuzo epheleleyo yefiber enikezelwa zezi ziqhamo - gcina i-peel. I-peel inokuba nefiber edibeneyo yesinye isiqhamo. Elinye i-apula encinci iqulethe malunga ne-1 gram yefiber.
- Ingqayi enye yeebhanki - kuquka i-blueberries, i-strawberries kunye ne-raspberries-iqulethe naphi phakathi kwe-0.3 kunye ne-1.1 gram yefiber.
Imifuno kunye namaMushroom
Zonke izigulane nazo zine-fiber egcweleyo. Akukhona nje ukuba ziqukethe i-fiber e-soluble-njengama-hemicelluloses athile, nawo aphezulu kwifiber. Isamba sefiber ehlanjululwayo efunyenwe kwizikhumba zihamba ngokubanzi. Nangona enye ikomityi yeekomkom ekhukheni ingaba ne-0.1 gram ye-fiber e-soluble, inani elifanayo le-broccoli okanye i-turnips linokufikelela kwi-1.7 grams yefiber. Nangona kunjalo, imifuno iphakamileyo kwiintlobo ezininzi zezondlo ngelixa ziphantsi kweoli kunye neekhalori, ngoko zikhululeke ukuzifaka kwi-plate.
Nangona kunjalo, kufuneka uqaphele ukuba ungayifaki i-fattening dips, i-spreads, okanye iingubo zokugqoka, ngenxa yokuba le nto ingayinakuncedo kwezibonelelo zokutya ezi.
Amakhowe angasetyenziswa njengomthombo we-fiber e-soluble-kwaye iphezulu kwi-beta glucan. Enye inkomishi yamakhowe angabikho angaba ne-0.1 grams yefiber. Nangona kunjalo, oku kuyahluka ngohlobo lwama-mushroom.
Amantongomane kunye neMbewu
Akunjalo kuphela amantongomane aphezulu kumafutha e-omega-3, iiprotheyini, kunye neemaminerali, nazo ziqulethe inani elincinane lefiber. Izifundo zibonise ukuba iincinci ezimbalwa - kuquka i-walnuts, i-almonds, i-pistachios, okanye i-pecans-ingenza ngcono ngokuthobeka iprofayili yakho yeepidid.
Iimbumba zombini ziqulethe i-0.1 g yefiber edibeneyo, kanti i-peanuts ezili-10 ezinkulu zinokuba ne-0.6 gram.
Imbewu - kunye ne-husks yazo - ziqukethe i-fiber enesisombululo ngokunjalo. Nangona ipofile yelanga okanye imbewu ye-sesame iqulethe malunga ne-0.1 gram yefiber edibeneyo, inani elifanayo leeflxseeds liquke kwi-1.1 gram yefiber.
Ngoko, qiniseka ukuquka oku ukutya okunempilo kwisicwangciso sakho sokunciphisa ukutya kwe-cholesterol. Amantongomane kunye nembewu ingadliwa yiyo ngokwawo okanye ifafazwe phezulu kwipaladi yakho ephakamileyo ye-fiber okanye ukutya okunempilo.
Amazimba
Ezinye iifayile ezipheleleyo zigcwele iifiber ezixubekileyo-kuquka iintlobo ezifana ne-beta glucan kunye ne-psyllium. Ukuba ukhangele iigrafu ezipheleleyo ukubandakanya kwisondlo sakho se-fat-fat, qinisekisa ukufaka ezi ziinkozo ezipheleleyo ukuze ukwandise i-fiber entake.
- Oatmeal
- Buckwheat
- Millet
- Ibhali
- Amaranth
- IQuinoa
- Ilayisi epheleleyo yenqolowa
Iintlobo zonke ziqulethe inani elincinci le-fiber ehlanjululweyo nganye. Ngokomzekelo, indebe enye yengqolowa yebhali ephekiweyo ingaba ne-0.8 gram ye-fiber e-soluble kanti i-4-cup ye-oat bran ingaba ne-2.2 grams ye-fiber e-soluble.
Imifuno
Imifuno ingomnye umthombo omangalisayo we-fiber e-soluble. Eli qela lokutya liquka:
- Chickpeas
- Iifama
- Iimbotyi
- Lentils
Ingqungqutyana enye yesigxina sakho esithandayo ingaba neyiphi na phakathi kwe-0.5 kuya kweyesi-2.4 amagremu e-fiber e-soluble. Imifuno ixhaphake kwaye iyakongezwa phantse nayiphi na isidlo - ke ukhululeke ukongeza ezinye izitya eziphezulu kwiimfucumfucu zakho ukuze ukwandise i-fiber yakho ye-fiber.
Imithombo:
Inkcazo yesithathu yeNkqubo yeMfundo yeSizwe ye-Cholesterol (NCEP) Iqela leNzululwazi ekuFundeni, kuVavanyo kunye nokuPhathwa kwe-Blood High Cholesterol kuBantu abadala (PDF), ngoJulayi 2004, iiNational Institutes of Health: iNational Heart, Lung and Blood Institute.
URolfes SR, Whitney E. Ukuqonda Ukutya, 13th 2013.
Umxholo weFiber wokutya kwiindawo eziqhelekileyo. IiNkonzo zezeMpilo zeYunivesithi eHarvard. Iwebhusayithi: http://huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Fiber.pdf. Kufumaneka ngoDisemba 10, 2015.