I-Fiber ibalulekileyo yinto yokutya okunempilo. Nangona i-fiber iyaziwa ngokuphucula impilo yokutya, uphando luye lwabonisa ukuba iintlobo ezithile ze-fiber nazo zinokunceda ekunciphiseni amazinga e-cholesterol . Oku kungabandakanya igama eliqhelekileyo legama le-fiber supplemental njengeMetamucil kunye neCitrucel.
Ukuqonda iintlobo zeeFiber Supplements
Kukho iintlobo ezimbini zefiber ezifakwe kwii-fiber ezihlukahlukeneyo: i-fiber e-soluble kunye ne-non-soluble.
I-fiber e-soluble ingabelana ngokuphindaphindiweyo zibe zimbini iintlobo: ezingaboniyo kunye neentlone.
I-fiber ehlanjululwayo engabonakaliyo iba yi-gel eninzi xa idibanisa kunye ne-liquids kwi-digestive tract. Ngenxa yolu hlobo, olu hlobo lwefiber lungabophela i-cholesterol kwisisu esincinci . Oku kuvimbela ukungena kwayo kwigazi kunye nokuyivumela ukuba isuswe kwimfesi.
I-fiber engenayo i-fiber kunye ne-non-fibous soluble fiber ayinalo ukukwazi ukubopha kwi-cholesterol emathunjini amancinci.
Izixhobo zokufumana iifayibha ziyafumaneka kwi-counter kwi-pharmacy yakho yasekhaya, kwivenkile, okanye kwisitolo sokutya sezempilo ngendlela yecwecwe okanye ipowder. Iindidi ezimbini zeezongezelelo eziqukethe i-fiber ene-soluble zifundo ezixhasa ukuphumelela kwazo ekuncitshiseni i- LDL i-cholesterol . Ezinye iintlobo zeetayibhondi ezifumanekayo kakhulu zingabonakali ekunciphiseni i-cholesterol yakho.
Izixhobo zeFiber ezingase zinciphise iLDL
Psyllium. I-Psyllium luhlobo lwe-fiber e-viscous soluble efunyenwe kwiintlobo ezahlukeneyo zokutya okusanhlamvu.
Kwakhona kufumaneka kwiimveliso ezifana neKonsyl, Metamucil, kunye neempawu ezahlukeneyo zesitolo.
I-Psyllium ibe yiyona fiber edibeneyo ngokubanzi, efundiswa yodwa njengongeziweyo okanye ifakwe kwiindidi ezahlukileyo. Ucwaningo luye lwabonisa ukuba ukunyuka phakathi kwama-5 no-15 amagremu ngosuku kwakwazi ukunciphisa amanqanaba e-LDL phakathi kwama-5 no-20 ekhulwini.
Iimvavanyo ze- Triglyceride kunye ne- HDL azizange zithinteke kakhulu kwezi zifundo.
Methylcellulose. I-Methylcellulose ifomu eguquliwe ye-cellulose. Itholakala kwiimveliso zetayibhafti ezifana neCetrucel kunye neempahla ezahlukahlukeneyo zesitolo.
Le fiber ehambelanayo ne-viscous ayinayo izifundo ezininzi njenge-psyllium ezixhasa ukusetyenziswa kwayo ekunciphiseni i-cholesterol. Nangona kunjalo, izifundo ezimbalwa eziye zahlola imeko ye-methylcellulose ukuba umyinge wama-5 grams ngosuku unokunciphisa ama-cholesterol ye-LDL ngama-8 ekhulwini. I-HDL kunye namazinga e-triglyceride awazange abonakale achaphazeleka kwezi zifundo, nokuba.
Izixhobo zeFiber ezingasayi kuba ngaphantsi kweLDL
Kukho ezinye izongezelelo ze-fiber ezingenayo iifundo ezikhoyo ukuxhasa ukusetyenziswa kwazo ekunciphiseni amazinga e-cholesterol. Ezi zisenokusetyenziswa kwakhona kwimpilo yokutya.
- I-Polycarbophil (Imveliso: i-FiberCon, i-FiberLax, iimveliso ezahlukahlukeneyo zesitolo) - I-Polycarbophil ifom ehambelana ne-fiber. Izifundo azange zikwazi ukubonisa ukuba zinganciphisa i-cholesterol ye-LDL ngokuthelekisa ne-psyllium kunye ne-methylcellulose.
- I-Wheat Dextrin (Imveliso: Ubomi, ii-brand ezahlukeneyo zeevenkile) - I-dextrin yokhula yindlela engabonakaliyo yefiber. Ayinako ukwenza i-gel-like material ngaphakathi kwintathu encinci kwaye ngoko ayikwazi ukubopha i-cholesterol.
Benzisa iiFiber Supplements
I-American Heart Association icebisa ukutya okungenani ama-25 amagremu e-fiber nsuku zonke. Ukuba awukwazi ukufumana i-fiber eyaneleyo ekudleni kwakho, ukuthatha isongezelelo kunokubonakala ngathi isisombululo esihle. Nangona kunjalo, akufanele uthembele kuphela kwii-fiber.
Kukho ukutya okuninzi okumnandi, okunokwakheka kwefayibha ongayifaka kwisondlo sakho. Oku akunikezeli kuphela ngefayibrari oyifunayo, banokuvelisa iivithamini ezongezelelweyo kunye nezinye izondlo kwizidlo zakho.
Kufuneka uhlale unxibelelana nodokotela wakho ngaphambi kokufaka i-fiber kwi-regimen yokunciphisa i-cholesterol.
Xa usebenzisa i-fiber supplements, landela izikhokelo zokupakisha. Izongezelelo zeFiber kufuneka zithathwe ngeglasi yamanzi ukwenzela ukukhusela ukukhahlela. Amanqanaba kufuneka ahlukaniswe yonke imini ukwenzela ukunciphisa ezinye iziphumo zesigxina somzimba ezinxulumene nokuthatha i-fiber . Ezi zingabandakanya ukuxinwa kwesisu kunye nokubetha.
Ngaphandle kokuba kuchazwe ngenye indlela ngudokotela wakho okanye ukhemistri, akufanele uthathe izongezo ze-fiber ngexesha elifanayo njengoko uthatha amavithamini athile kunye neminye imithi. Iifiber zinganciphisa ukusebenza kwazo.
Imithombo:
Anderson JW, Baird P, Davis RH, et al. Izinzuzo zezeMpilo zeFiber Dietary. Uhlolo lweZondlo. 2011; 64: 188-205.
Chutkan R, Fahey G, Wright WL, et al. Izisombululo zeZibisi zeSubhubhe eziNgciniweyo ezingabonakaliyo: iiNkqubo kunye noBungqina beeMpilo eziNgcaciso zeMpilo. Joun 2012; 24: 476-487.
American Heart Association. Iifama Zonke kunye neFiber. 2016.