Simba reSubble rakaratidzwa mune zvidzidzo kuderedza LDL cholesterol nekusvika 20%. Inonyanya kushanda kuburikidza nekudzivirira kudyiwa kwekulesterol kubva pamutsipa muduku kusvika muropa. Iwe unogona kuwana fiber yakasanganiswa kubva pane zvaunodya nenzira yezvokudya zvakasiyana- siyana , kusanganisira:
- Mbeu dzose - dzakadai semupunga wose wegorosi, chingwa chegorosi rose, oatmeal, nebhari
- Mbeu - kusanganisira nyemba, lentils, chickpeas uye soy
- Miti - yakadai semashizha mashizha, celery, uye midzi midzi
- Zvibereko - kusanganisira machero, maapuro, michero uye mazambiringa
Sangano reNational Cholesterol Education Program uye American Heart Association rinokurudzira kuti iwe unofanira kupedza kusvika ma gramu makumi maviri emasero ezuva rimwe nerimwe. Zvisinei, kana iwe usingajai kudya zvokudya zvakanyanya-kana kuti hauna nguva yekuzvibatanidza mune zvekudya kwako, zvinogona kuva kuedza kufunga kutora fiber supplement pane. Asi kutora fiber supplement sezvakanaka sekudya zvinodya zvinokwidziridzwa mune fiber?
Iko kune zvakasiyana-siyana zvefibheti zvinowedzera - muupfu uye fomu-capsule - iri muisisesi yemunharaunda yako yepamunharaunda. Izvi zvinowanikwa pasi pemazita akasiyana uye zvine maitiro akasiyana-siyana e-fiber. Izvi zvinotevera zvinoshandiswa nemhando dzakasvibiswa fiber:
- Psyllium (Konsyl, Metamucil, Fiberall, mabhii akasiyana-siyana ezvitoro)
- Gorosi dextrin (Benefiber, mabhuku akasiyana-siyana ezvitoro)
- Pectin (zvakasiyana-siyana zvinokonzerwa nemhuka)
- Polycarbophil (Fibercon, Fiberlax, marikisi akasiyana-siyana ezvitoro)
- Methylcellulose (Citrucel, zvakasiyana-siyana mabheji)
Kunyange kutora fiber supplement kukubvumira kuti ukwanise kugadzikana muhuwandu hunoridzirwa hwehutu hwakanyanyisa mukudya kwako, hahuzogovi mavitamini, zvicherwa, uye zvimwe zvivako zvine utano izvo zvakanyanya-fiber kudya zvinogona kupa.
Uyezve, zvidzidzo zvakaratidza kuti fibheti dzokuwedzera hazvikubatsiri iwe kana iwe usati watotevera kudya kwakanaka. Saka, nekuda kwekuti uri kutora fiber yako kubva pane zvekuwedzera, iwe unofanirwa kunge uchitevera kudya kwakanaka, kwakaringana kuti udzikise lipids yako.
Kungofanana nepamusoro-fibhi yezvokudya, fibiti zvinowedzera zvinogonawo kukonzera zvimwe zvisingabatsiri, zvakadai sekuvhara muviri, kubatwa kwepamuviri, uye kuputika. Kunwa mvura yakawanda kunogona kukudzivirira kuti urege kuva nemigumisiro yakaipa yemigumisiro. Kana iwe uchida kufambisa fiber supplement sechikamu chekholterol-lowering regimen, iwe unofanirwa kutaura nemupiki wako wehutano kuitira kuti iye aone kuongorora hutano hwako uye ave nechokwadi chokuti kutora fiber supplement hakuzogadziri mamiriro ose ehutano iwe ungave taura kana kuti tibatane nemishonga ipi yaunotora.
Sources:
Rolfes SR, Whitney E. Kunzwisisa Nutrition, 14th, 2015.
Anderson JW, Baird P, Davis RH et al. Utano hunobatsira hwekudya fiber. Nutriti Rev 2011; 64: 188-205.
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.