Simba rekuchengetedza rinogona kuva chinhu chinokosha mukudya kwako kweklesteroliti. Zvechokwadi, National Cholesterol Education Program inokurudzira kuti iwe unofanira kudya chero pakati pe10 kusvika ku25 gramu ye fiber yakasvibiswa pazuva, kuwana iyi mishonga ine utano kubva kune zvakadai semiriwo, michero, michero, uye mbeu yose. Nokuti vanhu vazhinji havakwanise kuita izvi zvinoratidzira kuburikidza nekushandiswa kwavo kwezuva nezuva, vatori vezvokudya vatora mhinduro kubva kune ichi uye vari kuita zvino kudya kwakanaka - pamwe chete nezvimwe zvinowedzerwa nehuwandu hwefiber.
Kushandiswa kwefibibatsiri kunowedzera kune makore akawanda nekuda kwekuzivikanwa kwavo mukubatsira mune utano hwekudya uye nekuzvininipisa kuderedza LDL cholesterol.
Kunyangwe izvi zvinowedzera uye zvekudya zvinogona kupa huwandu hwezvokudya muzvokudya zvako, zvingangodaro hazvisi izvo zvinopa huwandu hwehutano hwakawedzerwa. Mune zvimwe zviitiko, fiber yakawanda inogona kukonzera kusasvibiswa. Nezvose izvi zvefiber-rich rich and supplements zvinowedzera kuwanika mumoyo yedu-ine utano hwakanaka, pane chimwe chinhu chakadai seine fiber yakawanda mukudya kwako here?
Nhamba yeFibibheri Inowanzoti "Yakanyanya Kuwanda" Isina kuchena
Kunyangwe iwe unogona kuve nemimwe migumisiro semugumisiro wokuva nemafuta akawanda muzvokudya zvako, chiyero chemazuva ose chinonzi "zvakanyanya" hazvizivikanwi, uye hazvina kunyatsodzidza. Kunyanya kuwanda kwe fiber zuva rega rega kunogona kukonzera kusingadikanwi nemigumisiro; zvisinei, mamwe emigumisiro yakafanana inogonawo kuitika nekuda kwekuchinja kusinganzwisisiki kwekudya kwako - kazhinji kunokonzerwa nekubva kune cholesterol-kuderedza kudya kunenge kusina fiber kune imwe fiber-yakawanda.
Zvimwe zvikanganiso zvinogona kuratidza kuti uri kupedza fiber yakawandisa muzvokudya zvako, kana kuti kuikurumidza zvakanyanya muzvokudya zvako, zvinosanganisira:
- Diarrhea
- Mucheche kushungurudzika
- Constipation
- Dambudziko kukumedza
- Flatulence
Muzviitiko zvisingawanzoitiki, kuvhara mumimba kunogona kuitika semugumisiro wekudya yakawandisa ye fiber muzvokudya zvako.
Mune zvimwe zviitiko, kunyanya kana usingadyi zvokudya zvakawanda pazvokudya pakutanga, fiber inogona kukonzera kuwedzera satiety kusvika pakufunga zvakakwana mushure mekudya, izvo zvingaguma musingawani mishonga yose yaunoda imwe neimwe zuva.
Kutarisana Nemigumisiro Yechirwere yeFiber
Kusanganisira fiber-yakawanda zvokudya mumoyo mako-kudya kwakakwana kunogona kubatsira kuchengetedza cholesterol yako mukati mehutano hwakanaka. Nenzira, kune nzira dzekudzivisa matambudziko anotsanangurwa pamusoro apa kuitira kuti uwane zvizere zvizere zvekubatanidza fiber muzvokudya zvako usina zvimwe zvingava nemigumisiro isina kunaka:
- Zvishoma nezvishoma kuwedzera kushandiswa kwako kwefibiramu kwemavhiki mashoma. Izvi zvinogona kunyanya kukosha mukudzivirira dzimwe mimwe migumisiro, zvakadai se flatulence, kusuruvara kwepamuviri, uye chirwere.
- Inwa mvura yakawanda uye zvimwe zvinodhaka kana uri kupedza zvakawanda zvepamusoro-fiber. Izvi zvingabatsira kudzivirira kuvhiringidzika kwaunogona kuwana kana uchitanga kudya kwepamusoro-fiber.
- Wana mavara kubva kune zvakasiyana-siyana. Nokuti vamwe vedu hatiti kuwana fiber yakasvibiswa yatinoda kubva kune fiber-richine zvokudya , tinogona kutenderera kune fiber supplement uye powders kuitira kuti tiwane fiber yedu yezuva nezuva. Izvi zvingangodaro zvisingabatanidzi zvimwe zvemigumisiro inotaurwa pamusoro apa, asi zvinogona kukonzera mimwe migumisiro yakakomba, yakadai sedumbu rekuvhara kana kudzivirira kushandiswa kwemamwe mishonga mukudya kwako. Nokuwedzera zvakasiyana-siyana zvepamusoro-fibhi zvokudya mukudya kwako, zvakadai semichero, zviyo, uye marumusi, iwe uri kuwedzera zvimwe zvekudya zvisingagoni kuwana kubva kutora fiber supplement.
- Kana iwe ukatora mishonga, iwe unofanirwa kutarisa kuti uone kana fiber ingabatana navo. Mune zvimwe zviitiko, kudya kwakapfuma-fiber kunogona kuwirirana nemimwe mishonga, kuderedza kubudirira kwavo.
Sources:
Rolfes SR, Whitney E. Kunzwisisa Nutrition, 14th, 2015.
Yechechitatu Gwaro reNational Cholesterol Education Program (NCEP) Gweta reVadzidzisi paKutsvaga, Kuongorora, uye Kurapwa kweHome Yakawanda yeCholesterol muVakuru, July 2004, National Institutes of Heath: National Heart, Lung, uye Blood Institute.
Dipiro JT, Talbert RL. Pharmacotherapy: A Pathophysiological Approach, 9th, 2014.