I-fiber e-soluble iboniswe kwizifundo zokunciphisa i- cholestolol ye- LDL nge-20%. Ngokuyinhloko isebenza ngokuthintela ukuxutywa kwe-cholesterol ukusuka emathunjini amancinci ukuya kwigazi. Unokufumana i- fiber enesisombululo ukusuka kwisidlo sakho ngokusebenzisa ukutya okuhlukahlukeneyo , kuquka:
- Iingqolowa ezipheleleyo - ezifana nengqolowa epheleleyo yeengqolowa, isinkwa esingqolowa esipheleleyo, i-oatmeal, kunye nebhali
- Imifuno - kuquka iimbotyi, i-lentils, i-chickpeas kunye ne-soy
- Imifuno - njengemifuno eluhlaza, i-celery, kunye nemifuno engcambu
- Iintlobo - kuquka ii-oranges, ii-apula, ama-berries kunye neidiya
INkqubo yeSizwe ye-Cholesterol Education kunye ne-American Heart Association icebisa ukuba ufanele uchithe ukufikelela kuma-25 amagremu we-fiber e-soluble imihla ngemihla. Nangona kunjalo, ukuba ungasetyenziswanga ukutya ukutya okuphezulu okanye ungenalo ixesha lokuzifakela ekudleni kwakho, kunokusilingela ukucinga ngokuthatha i-fiber supplement esikhundleni. Kodwa ukuthatha isongezelelo sefayibha ngokufanelekileyo njengokutya okudliwayo okuphezulu kwi-fiber e-soluble?
Kukho iintlobo ezahlukeneyo zee- fiber supplementary - kwifom powred and capsule ifom - efumaneka kwiisisisi ze-pharmacy yakho yangingqi. Ezi mveliso ziphantsi kwamagama ahlukeneyo kwaye ziqulethe iintlobo ezahlukeneyo zefiber. Ezi zithako zilandelayo zihlobo lwe-fiber e-soluble:
- I-Psyllium (i-Konsyl, i-Metamucil, i-Fiberall, iimveliso ezininzi zeevenkile)
- Isikolo se-dextrin (i-Benefiber, iimpawu ezininzi zeevenkile)
- I-Pectin (iimveliso ezahlukahlukeneyo zendalo)
- I-Polycarbophil (i-Fibercon, i-Fiberlax, iimveliso ezininzi zesitolo)
- I-Methylcellulose (i-Citrucel, iimveliso ezininzi zeevenkile)
Nangona ukuthatha i-fiber supplement kukuvumela ukuba ulungele kwisilinganisi esinconywayo sefiber edibeneyo kwisondlo sakho, asiyi kunika iivithamini, izityela kunye nezinye izondlo ezinempilo ezikubonelela ukutya okuphezulu.
Ukongezelela, uphando lubonise ukuba izongezo zefayibha aziluncedo kuwe ukuba awusilandelanga ukutya okunempilo. Ngenxa yoko, ngenxa yokuba ufumana i-fiber yakho kwi-supplement, kufuneka uqhubeke ulandela ukutya okunempilo, okunokulinganisela ukunciphisa i-lipids yakho.
Njengokutya okuphezulu kwefayibha, i-fiber supplements nayo ingabangela ezinye iziphumo ezingathandekiyo, ezifana nokuqhawulwa, ukuxinwa kwesisu, kunye nokubetha. Ukusela amanzi amaninzi kunokukunceda ukuba ungakwazi ukufumana ezi ziphumo ezimbi. Ukuba unomdla wokubandakanya i-fiber supplement njengenxalenye ye-regimen yokunciphisa i-cholesterol, kufuneka uxoxe nomboneleli wakho wezempilo ukuze akwazi ukuvavanya impilo yakho kwaye uqinisekise ukuba ukuthatha isongezelelo se-fiber akuyi kuphucula nayiphi na imeko yonyango onokuyenza kufuneka okanye udibene naluphina amayeza owathathayo.
Imithombo:
URolfes SR, Whitney E. Ukuqonda Ukutya, 14th 2015.
Anderson JW, Baird P, Davis RH et al. Izibonelelo zezempilo ze-fiber. Ingxelo yeNutrition 2011; 64: 188-205.
Ingxelo yesithathu yeNkqubo yeMfundo yeSizwe ye-Cholesterol (NCEP) Iqela leNzululwazi ekuFundeni, kuVavanyo kunye nokuPhathwa kwe-Blood High Cholesterol kwi-Adult (PDF), ngoJulayi 2004, iiNational Institutes of Heath: iNational Heart, Lung, ne-Blood Institute.