Fibheti chikamu chinokosha chezvokudya zvine utano. Kunyange zvazvo fiber inonyanya kuzivikanwa nekuvandudza hutano hwekudya, zvidzidzo zvakare zvakaratidza kuti mamwe marudzi e fiber anogonawo kubatsira kuderedza cholesterol yako. Izvi zvinogona kusanganisira zvinowanzozivikanwa nezita reti fiber supplement sezvakaita Metamucil neCitrucel.
Kunzwisisa Mhando dzeFibre Supplements
Kune mhando mbiri dze fiber dzinoshandiswa mune zvakasiyana-siyana fiber supplement: soluble uye isina-soluble fiber.
Simba rinoshandiswa rinogona kupfurikidzwa kuve mhando mbiri: haisi yeruzivo uye yakashata.
Viscous soluble fiber inova gel rakasvibiswa kana inosangana newaini mumugwagwa wekudya. Nokuda kwechimiro ichi, rudzi urwu rwesimbi runogona kusunga cholesterol mumukomana muduku . Izvi zvinodzivirira kupindira kwayo mukati meropa uye kuchibvumira kuti iparadzwe mumvura.
Izvo zvisina kusvibiswa uye zvisingafungidziri fiber zvinogadzikana hazvikwanise kusunga cholesterol mumukati muduku.
Fibre supplementary inowanika pane iyo inosisheni yepasimasi yako, zvekudya, kana utano hwezvokudya zvikaita sehwendefa kana poda. Mhando mbiri dzezvigadzirwa zvine suluble fiber zvine zvidzidzo zvinotsigira kubudirira kwavo mukuderedza zvishoma LDL cholesterol mazinga . Mamwe maitiro e-fiber yakawanda akawanda anowanikwa angasave akabudirira mukuderedza cholesterol yako.
Fibre Supplements That Can Down LDL
Psyllium. Psyllium rudzi rwezvinyorwa zvinotapira zvinowanikwa mumhando dzakasiyana-siyana dzezviyo zvezviyo.
Inowanikwawo mune zvigadzirwa zvakadai seKonsyl, Metamucil, uye marikisi akasiyana-siyana ezvitoro.
Psyllium ndiyo ndiyo yakanyatsodzidza yakanyatsogadziriswa fiber, inogona kutarisirwa yoga sechiwedzera kana kuiswa mumhando dzakasiyana-siyana dzezviyo. Zvidzidzo zvakaratidza kuti doses chero ipi zvayo pakati pe5 ne15 gm pazuva rakakwanisa kuderedza mazinga eLDL pakati pe5 ne20 muzana.
Triglyceride uye HDL mazinga haana kunyanya kubatwa mune zvidzidzo izvi.
Methylcellulose. Methylcellulose ndiyo fomu yakashandurwa ye cellulose. Inowanikwa mune fiber inowedzera zvakadai seCitrucel uye zvakasiyana-siyana mabhokisi esitolo.
Izvi zvinokonzera kushandiswa kwemafibre hazvina dzidzo dzakawanda sepfungwa dzinotsigira kushandiswa kwayo pakuderedza cholesterol. Zvisinei, zvidzidzo zvishomanana izvo zvakatsvaga methylcellulose nyika kuti avhareji yemagiramu mashanu pazuva aigona kuderedza LDL cholesterol mazinga neanenge 8 muzana. HDL uye triglyceride mazinga haana kuonekwa kuti akabatanidzwa mune zvidzidzo izvi, zvimwe.
Zvigadzirwa zveFibre Zvisingasviki LDL
Kune zvimwe zvinogadziriswa fiber zvinoshandiswa izvo zvisina dzidzo munzvimbo inotsigira kushandiswa kwadzo mukuderedza cholesterol mazinga. Izvo zvinogona kushandiswa kwehutano hwekudya.
- Pearlcarbophil (Products: FiberCon, FiberLax, marikisi akasiyana-siyana ezvitoro) - Polycarbophil inoita sevhiscous fiber. Zvidzidzo hazvina kukwanisa kuratidza kuti zvinogona kuderedza LDL cholesterol pakuenzanisa psyllium uye methylcellulose.
- Gorosi Dextrin (Products: Benefiber, marikisi akasiyana-siyana ezvitoro) - Gorosi dextrin inzira yekusagadzikana ye fiber. Haikwanise kuumba gel-semashoko mukati memukati maduku uye naizvozvo haigoni kusunga cholesterol.
Kushandisa Fiber Supplements
IAmerican Heart Association inokurudzira kudya zvinokwana 25 gm fiber mazuva ose. Kana iwe usingakwanisi kuwana fibhi yakakwana mukudya kwako, kutora chikwata kunogona kuonekwa semhinduro yakanaka. Zvisinei, iwe haufaniri kuvimba chete nezvezvidimbu zve fiber.
Pane zvakawanda zvekunakidza, fiber-rich foods izvo iwe unogona kuisa mukati mekudya kwako. Izvi hazvisi chete zvinokupa iwe fiber iwe unoda, vanogonawo kuisa mavitamine anowedzera uye zvimwe zvivako muzvokudya zvako.
Iwe unofanirwa kugara uchikurukura nachiremba wako usati wawedzera fibiti kune cholesterol-kuderedza chirongwa chako.
Paunenge uchishandisa fiber kuwedzera, tevera mazano ekugadzirwa. Fibiti zvinowedzera zvakakodzera kutorwa negizi rose remvura kuitira kuti zvidzivirire kuvhara. Dzira dzinofanira kugoverwa zuva rese kuitira kuti kuderedza zvimwe zvemigumisiro yemigumisiro inobatanidzwa nekutora fiber . Izvi zvinogona kusanganisira kubata pamuviri uye kubvisa.
Kunze kwekunge pane zvimwe zvakataurwa nachiremba wako kana mhizha, iwe haufaniri kutora fiber kuwedzera kune imwe nguva sezvaunotora mavitamini nemimwe mishonga. Fiber inogona kuderedza kubudirira kwavo.
Sources:
Anderson JW, Baird P, Davis RH, et al. Utano Hune Zvibereko zveDyari Fiber. Zvokudya zvinovaka muviri. 2011; 64: 188-205.
Chutkan R, Fahey G, Wright WL, et al. Viscous Versus Nonviscous Soluble Fiber Zvigadzirwa: Maitiro uye Uchapupu hweHibibhi-Specific Health Health Benefits. Joun 2012; 24: 476-487.
American Heart Association. Whole Grains and Fiber. 2016.