Kune mhando mbiri dze fiber: sungunuka fiber uye insoluble fiber. Kunyange zvazvo zvose izvi izvi zvakakosha kuisa mukudya kwako, zvidzidzo zvakaratidza kuti rumwe rudzi rwe fiber runogonawo kubatsira kuderedza cholesterol yako.
Tatove takaziva zvimwe zvezvimwe zvipo zvine utano izvo fiber inofanira kupa. Inobatsira nehutachiona hunoita basa uye inowedzera kuwanda kwezvokudya kuti uite uchinzwa wakakwana.
Zvisinei, pane humwe humwe humwe, hunokosha hunobatsira iyo fiber inogona kuva ndeyokuti inogona kuvandudza moyo wako wehutano.
Aina dzeFiber
Kunyange zvazvo kune maitiro akasiyana-siyana ehutachiona, anokwanisa kuiswa mumapoka maviri makuru: kusungunuka fiber uye insoluble fiber. Kunyange zvazvo zvose zvakakosha mumuviri, boka rimwe bedzi rakaratidzwa richibatsira mukuderedza cholesterol yako.
Simba reSubha rinogona kuparara mukati memvura uye rinogadzira gel-kufanana kushandiswa mumugwagwa wekudya. Kune rumwe rutivi, kusvibiswa kwe fiber hakugoni kuputika mumvura, saka inopfuura nepakati pemugwagwa wekudya usingachinji. Kana zvinouya kumoyo wako hutano, zvinoita sekuti funguswe chete inobatsira mukuderedza cholesterol yako. Ichokwadi, zvidzidzo zvakaratidza kuti kudya 10 kusvika ku25 gramu yakasanganiswa fiber pazuva kunogona kuderedza cholesterol ne18%.
Zvisinei, zvinoratidzika kuti zvinoderedza "zvakaipa" cholesterol ( LDL ); yako "yakanaka" cholesterol (HDL) uye triglycerides chete inogadziriswa ne-soluble fiber.
Uyezve, insoluble fiber haina kuonekwa inokanganisa cholesterol, asi zvinokosha pakuchengetedza utano hwakanaka.
Mafuta Akasvibiswa Anotapudza Cholesterol
Simba rakasvibiswa rinoderedza cholesterol nekuisunga naro mumukati muduku. Kana uchinge uri mukati memukati maduku, fiber inobata cholesterol particles, ichidzivirira kuti vasapinda muropa rako uye kuenda kune dzimwe nhengo dzomuviri.
Pane kudaro, cholesterol ichabuda mumuviri kuburikidza nemarara.
Soluble fiber inoratidzika kunge inoshanda chete kupikisa yako LDL cholesterol, saka kana iwewo uchida kuderedza triglycerides yako, kana kukurisa HDL yako, saruble fiber ingasakwanisa kukubatsira neizvi sezvo chiitiko chacho chinogona kubva kubva zvishoma kusvika pasina kubatsirwa pa zvose. Uyezve, haufaniri kungovimba chete nefibiber kuderedza cholesterol yako, sezvo chiitiko chacho chiduku. Mune zvidzidzo kusvika nhasi, LDL cholesterol inogona kuderera neanenge 18 muzana kuburikidza nekudya zvinenge magiramu 30 e-suble fiber zuva rega rega.
Imwe mhando ye fiber, insoluble fiber, iriwo mune zvekudya zvakawanda zvine utano. Kunyange zvazvo rudzi urwu rwe fiber runoratidzika kuva nehutano hwakawanda, harusi kuderedza cholesterol mazinga.
Kwatingawana Soluble Fiber
Zvokudya zvakasiyana-siyana zvinosanganiswa fiber. Nokupedza zviyero zvinoridzirwa zvezvibereko, miriwo, zviyo zvakakwana, uye miriwo muPiramidhi Yezvokudya, iwe unogona kukwanisa kuwana chiyero chinoridzirwa chemasuibiramu ezuva nezuva.
Kunyange zvazvo fiber yakawedzerwa inogona kushandiswa kuzadzisa izvi zvinodiwa, hazvikurudzirwi kuti iwe uzvishandise sechinzvimbo chekudya kudya kwakanaka. Zvibereko nemiriwo zvinewo zvinokosha zvinovaka muviri, zvakadai sevithamini, izvo zvisingagoni kuwanikwa kuburikidza ne fiber supplement.
Sources:
Rolfes SR, Whitney E. Kunzwisisa Nutrition, 3rd, 2005.
Poli A, Marangoni F, Paoletti R, et al. Kwete-pharmacological control ye plasma cholesterol mazinga. Nutriti Metab Mwoyo Dis 2008; 18: S1-S16.
Brown L, Rosner B, Willett WW, et al. Cholesterol-kuderedza migumisiro yezvokudya fiber: meta-analysis. Am J Clin Nutritio 1999; 69: 30-42.
Yechechitatu Gwaro reNational Cholesterol Education Program (NCEP) Gweta reVadzidzisi paKutsvaga, Kuongorora, uye Kurapa kweHome Yakawanda yeCholesterol muVakuru (PDF), July 2004, National Institutes of Heath: National Heart, Lung, uye Blood Institute.