Kusanganisira zvokudya zvakanyanya mu- soluble fiber zvinogona kuita basa rinokosha mukuvandudza mwoyo wako utano. Kune maitiro akasiyana-siyana e-fiber inogadziriswa anowanika muzvokudya, kusanganisira:
- beta glucan
- psyllium
- gums
- pectin
- zvimwe hemicelluloses
Apo inonyorerwa, fibhi idzi dzinoshanduka kuva gel-kufanana kushandiswa mumugwagwa wekudya. Kunyange zvazvo kusvibiswa fiber kune mukana wakanaka mukuchengetedza utano hwako hwekudya - hunogonawo kubatsira kuderedza cholesterol yako.
Inoita izvi nekusunga ku bile acid mumukati mako maduku, zvichiita kuti vanyengedzwe kubva mumuviri kuburikidza nemafuta ako. Sezvo cholesterol ichidiwa kuti iite bile acids kuti ibatsire mukudya kwemafuta, cholesterol yakawedzerwa inogona kugoverwa kubva muropa-nokudaro kuderedza cholesterol yako.
Kushandisa sorofu fiber kunonyanya kukanganisa yako LDL cholesterol. Ichokwadi, zvidzidzo zvakaratidza kuti kusvika pamagiramu 25 e-sulfiber fiber zuva nezuva inogona kuderedza LDL yako kusvika kusvika 18%. Nekuda kwekodzero yepamusoro-kukwanisa kugadziriswa yakagadziriswa fiber, American Heart Association inokurudzira kuti iwe unofanira kusanganisira kusvika pamagiramu 25 e-fiber inogadzikana mukudya kwako zuva rega rega.
Kunyange zvazvo kune zvigadzirwa zvine suluble fibha inowanikwa kutenga, kunewo zvakawanda zvezvokudya zvinoshambadza zvakakwana zve-suluble fiber. Zvokudya izvi hazvisi izvo chete zvinopa kudya kwako ne-soluble fiber, zvinogona kupawo zvimwe zvakawanda zvine utano hwemwoyo kune utano hwako.
Saka, kana iwe uchida kuwedzera huwandu hwehutapu hwakasvibiswa mune cholesterol yako-kuderedza kudya, edza kuwedzera izvi zvekudya zvine utano kune rako rekutengesa mabhuku.
Zvibereko
Mhando dzose dzezvibereko - kusanganisira ma berries, mabhanana, uye michero yemicrosi - dzine maitiro akasiyana-siyana e-fiber. Mhando dzeSubble fiber inowanikwa muzvibereko dzinosanganisira pectin uye dzimwe hemicelluloses.
Saka kana iwe uri kubata imwe sehove kana kuisanganisa mu smoothie - kusanganisira michero ndiyo imwe nzira yekuwana fiber yako yakasvibiswa.
- Michero yeCitrus, kusanganisira - machero, kiwi, mazambiringa, marimu, nemamoni - ane fiber yakasanganiswa. Pakati pevhesi, hafu yemasipiresi ane mapiritsi ane 1 gram ye fiber yakasanganiswa, asi imwe yerineni inogona kuva ne8,8 gramu ye fiber yakasanganiswa.
- Mimwe mhando yemichero, yakadai samaapuro, mapeari, uye plums zvakakwirira mu pectin. Kuti uwane fiber yakazara inobatsira inopiwa nezvibereko izvi - chengeta peel. Iyo tsanga inogona kuva nezvimwe zvakanyanyisa fiber izvo zvese zvezvibereko. Imwe mapepa maduku ane anenge 1 gramu ye-fiber.
- Inenge imwe kapu yemakroberiti - kusanganisira blueberries, strawberries, uye raspberries - inenge iri pakati pe 0,3 uye 1.1 gm e fiber.
Miti uye Mushroom
Zvose zvigunwe zvekare zvinosarudzwa-zvakazadza fiber. Hazvirevi chete kuti zvine fiber yakasvibiswa - yakadai semamwe hemicelluloses, uyewo yakakwirira mune fiber. Muwandu weutapu hwakasvibiswa hunowanikwa mumagumbeko anowedzera. Apo imwe hafu yekapu yemakomkoro akajeka inogona kuva ne1 digiramu ye fiber yakasanganiswa, iyo yakawanda ye broccoli kana turnips inogona kuva ne 1.7 gramu ye fiber yakasanganiswa. Kunyange zvakadaro, miriwo yakakwirira mumarudzi akawanda emishonga apo ichive yakaderera mumafuta uye makoriyori, saka inzwa wakasununguka kuidzika pahota yako.
Zvisinei, iwe unofanirwa kuchenjerera kuti uwedzere mafuta ekuputika, kupararira, kana kupfekesa kumagetsi ako, sezvo izvi zvinogona kukanganisa kudya kwezvokudya zvekudya izvi.
Mbeu inogonawo kushandiswa sechinhu chinogadzirisa fiber - uye yakakwirira mu beta glucan. Imwe kapu yemamakhowa asina kubviswa angave ane 0,1 gramu ye fiber yakasanganiswa. Zvisinei, izvi zvinogona kusiyana maererano nemhando yemwayo.
Nuts uye Mbeu
Haisi chete marimu ari mu omega-3 mafuta, mapuroteni, nemaminera, anewo zvakasiyana-siyana zve-fiber. Zvidzidzo zvakaratidza kuti mashomanana emiti - kusanganisira walnuts, almonds, pistachios, kana pecans - anogona kunyatsogadzirisa unhu hwako hweputi.
Zvose zviviri zvakagadzirwa nemadnuts ane 0,1 g ye fiber yakasvibiswa, asi 10 mbanje huru inogona kuva ne 0.6 gramu.
Mbeu - uye mahwanda avo - ane fiber yakanyanyisawo zvakare. Nepo punipuni yezuva kana mbeu yeesame ine ine 0,1 gramu ye fiber yakasanganiswa, iyo yakawanda yemapiranga anosvika kusvika ku1 gramu ye fiber yakasanganiswa.
Saka, iva nechokwadi chokuti unosanganisira izvi zvekudya zvine utano muhupenyu hwako hwekuchera-cholesterol. Nuts uye mbeu zvinogona kupedzwa nemene kana kusaswa pamusoro peaunofarira zvakanyanya-fiber salad kana kudya kwakanaka.
Whole Grains
Mimwe mbeu yakazara yakasviba-yakazara fiber yakasanganiswa - kusanganisira mhando dzakadai se beta glucan uye psyllium. Kana iwe uri kutsvaga mbeu yose kuisa mune zvokudya zvako zvakaderera-mafuta, iva nechokwadi chekubatanidza zviyo zvose zvakakwana kuti uwedzere mafungiro ako ekutengesa fiber.
- Oatmeal
- Buckwheat
- Millet
- Bhari
- Amaranth
- Quinoa
- Yese yezviyo mupunga
Zvose zviyo zvinoshandiswa zvakasiyana-siyana zvemasvibvu zvakasvibiswa pabasa. Somuenzaniso, imwe hafu mukombe webhari yakabikwa inogona kuva ne8,8 gramu ye fiber yakanyunguduka asi matatu-yechina mukombe wehut bran inogona kusvika kusvika ku2,5 gramu ye fiber inogadziriswa pakushanda.
Legumes
Miti yemiti ndeimwe imwe inoshamisa inogadzira fiber. Iri boka rekudya rinosanganisira:
- Chickpeas
- Peas
- Nyemba
- Lentils
Rimwe hafu yekapu yemudiwa wako unogona kunge uripo pakati pe2,5 kusvika ku4,5 gramu ye-fiber. Miti yemichero inonyanya kushandiswa uye inogona kuwedzerwa kunenge chero chipfeko - saka unzwe wakasununguka kuwedzera zvimwe zvekudya zvepamusoro kune fodya kuti uwedzere mafungiro ako ekutengesa kwezuva.
Sources:
Chechitatu Gwaro reNational Cholesterol Education Program (NCEP) Gweta reVadzidzisi paKutsvaga, Kuongorora, uye Kurapa kweHome Yakawanda yeCholesterol muVakuru (PDF), July 2004, National Institutes of Health: The National Heart, Lung, uye Blood Institute.
Rolfes SR, Whitney E. Kunzwisisa Nutrition, 13th, 2013.
Fibhi zvine huwandu hwezvokudya muzvikamu zvakafanana. Harvard University Health Services. Website: http://huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Fiber.pdf. Yakasvika musi waDecember 10, 2015.