Kukho iintlobo ezimbini ze-fiber: i-fibre ene-soluble kunye ne-fibre engenayo. Nangona zombini ezi zinto zibalulekile ukubandakanya ekudleni kwakho, uphando lubonise ukuba olunye uhlobo lwefiber lungakunceda ukunciphisa i-cholesterol yakho.
Siye sazi ezinye zeenzuzo eziphilileyo ezifakwe kwi-fiber. Ikunceda ngomsebenzi oqhelekileyo wesibilini kwaye idibanisa ubuninzi ekudleni ukuze uzive ugcwele.
Nangona kunjalo, kukho ubungqina benye, inzuzo ebalulekileyo yokuba ifayibha inokuba nayo kukuba inokuphucula intliziyo yakho.
Iintlobo zeFiber
Nangona kukho iindidi ezininzi zefiber, zingabalwa zibe ngamaqela amakhulu amabini: i-fiber e-soluble kunye ne-fiber engekho. Nangona bobabini bekulungele umzimba, iqela elilodwa kuphela liye laboniswa luncedo ekunciphiseni i-cholesterol yakho.
I-fiber e-soluble ingachithwa emanzini kwaye yenze i-gel-efanayo efana ne-digestive tract. Ngakolunye uhlangothi, i-fiber engenasigxina ayikwazi ukuchithwa emanzini, ngoko idlula kwi-digestive tract ingaguqukanga. Xa kufikelele entliziyweni yakho, kubonakala ukuba i-fiber kuphela inokunceda ekunciphiseni i-cholesterol yakho. Enyanisweni, uphando lubonisile ukuba ukudla ama-10 ukuya kuma-25 amagremu e-soluble ngosuku kunokunciphisa i-cholesterol nge-18%.
Nangona kunjalo, kubonakala kukunciphisa i-cholesterol yakho "engalungile" ( LDL ); "i-cholesterol" enhle (i-HDL) kunye ne- triglycerides yenzelwe i-fiber ene-soluble kuphela.
Ukongezelela, i-fiber engabonakaliyo ayibonakali ichaphazela amazinga e-cholesterol, kodwa kubalulekile ukugcina ikholoni enempilo.
Indlela i-Soluble Fiber ephantsi ngayo i-Cholesterol
I-fiber e-soluble iyanciphisa i-cholesterol ngokuyibopha emathunjini amancinci. Xa usengaphakathi emathunjini amancinci, ifayibha ifakela kwiinqutyana ze-cholesterol, ezikhusela ukuba ungene kwigazi lakho kwaye uhambe kwezinye iindawo zomzimba.
Endaweni yoko, i-cholesterol iya kuphuma emzimbeni ngamanzi.
I-fiber e-soluble ibonakala iyasebenza kuphela malunga ne-LDL ye-cholesterol, ngoko-ke ukuba ufuna kwakhona ukunciphisa i-triglycerides yakho, okanye ukukhulisa i-HDL yakho, i-fiber enelulweyo ayinako ukukunceda ngolu hlobo kuba umphumo ungabalwa ukusuka kumncinane kakhulu ukuba ungabi nzuzo bonke. Ukongezelela, akufanele uthembele kuphela kwi-fiber ukuze unciphise i-cholesterol yakho, kuba umphumo ulula nje. Kwizifundo ukuya kutsho, i-LDL ye-cholesterol ingancipha ngama-18 ekhulwini ngokutya ama-gram angu-30 e-fiber e-soluble imihla ngemihla.
Olunye uhlobo lwefayibha, i-fibre engenasululwazi, lubuyele kwiindawo ezininzi zokutya okunempilo. Nangona olu hlobo lwefiber lubonakala lufumana uncedo oluninzi lwezempilo, aluyinciphisi amazinga e-cholesterol.
Kuphi ukufumana iFiber Soluble
Ukutya okuhlukahlukeneyo kunokuqukethe i-fiber. Ngokutya ixabiso elinconywayo leziqhamo, imifuno, i-grains epheleleyo, kunye namagqabi kwi-Food Pyramid, kufuneka ube nako ukufumana inani eliphakanyisiweyo le-fiber ehlanjululwayo imihla ngemihla.
Nangona i- fiber supplement ingasetyenziselwa ukufeza le mfuneko, akukhuthazwa ukuba uyisebenzise njengendawo yokutya ukutya okunempilo . Iintlobo nemifuno ziqulethe izondlo ezibalulekileyo, ezinjengevithamini, ezingenakufumaneka kwi-fiber supplement.
Imithombo:
URolfes SR, Whitney E. Ukuqonda Ukutya, 3rd 2005.
I-Poli A, iMarangoni F, uPaoletti R, et al. Ukulawulwa kwe-non-pharmological of levels of plasma cholesterol. I-Metab ye-Metab I-Cardiovas ngo-2008; 18: S1-S16.
Brown Brown, Rosner B, Willett WW, et al. Imiphumo yokunciphisa i-Cholesterol yefayibha yokutya: uhlalutyo lwe-meta. Am J Clin Nutrition 1999; 69: 30-42.
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.