I-fiber e-soluble ingaba isithako esibalulekile ekudleni kwakho kwe-cholesterol. Eqinisweni, Uhlelo lweMfundo kazwelonke lweCholesterol lukhuthaza ukuthi kufanele udle noma yikuphi phakathi kuka-10 no-25 amagremu we-fibre e-soluble ngosuku, ukuthola lokhu okunomsoco okunempilo kusuka ekudleni okufana nemifino, izithelo, izithelo kanye nezinhlamvu eziphelele. Ngenxa yokuthi abantu abaningi abahlangabezane nalokhu kunconywa ngokusebenzisa ukusetshenziswa kwabo kwansuku zonke, abakhiqizi bokudla baye baqaphela kulokhu futhi manje benza ukudla okulula okunempilo - ezinye zazo zifakwa ngefiber eyengeziwe.
Ukusetshenziselwa kwe-fiber supplement kuye kwanda ngaphezu kweminyaka ngenxa yokuthandwa kwabo ekusizeni impilo yokugaya futhi ngokunciphisa ukwehlisa i-cholesterol ye- LDL .
Nakuba lezi zithako nokudla kunganikeza i-fibre eyengeziwe ekudleni kwakho, kungenzeka ukuthi akunikezi izinzuzo zezempilo ezengeziwe. Kwezinye izimo, i-fiber kakhulu ingabangela ngempela imiphumela engathandeki. Ngalokhu konke ukudla okunezintambo ezicebile kanye nezithako ezengeziwe ezikhona ukuthi zifake phakathi kokudla okunempilo enempilo, ingabe kukhona into enjengokuba ne-fiber kakhulu ekudleni kwakho?
Inani le-Fibre Eliqamba ngokuthi "Kuningi kakhulu" Ayingcolile
Nakuba ungathola imiphumela eminye yemiphumela ngenxa yokuba ne-fiber kakhulu ekudleni kwakho, inani le-fiber yansuku zonke ebizwa ngokuthi "kakhulu" alwaziwa, futhi alifundiwe kakhulu. Ukusebenzisa amanani amaningi e-fiber usuku ngalunye kungabangela imiphumela engalungile; Kodwa-ke, eminye yemiphumela emibi nayo ingase ibe khona ngenxa yokushintsha ngokungazelelwe ekudleni kwakho - ngokuvamile okubangelwa ukuphuma ekudleni kwe-cholesterol ekunciphiseni okuphansi kwefiber ku-fiber-rich.
Imiphumela emibi engabonisa ukuthi uyadla i-fibre eningi kakhulu enokudla kwakho, noma ukuyifaka ngokushesha ekudleni kwakho, faka:
- Uhudo
- Ukunganaki kwesisu
- Ukuqokwa
- Kunzima ukugwinya
- Flatulence
Ezimweni ezingavamile, ukuvinjelwa kwamathumbu kungase kube khona ngenxa yokudla inani eliningi kakhulu le-fiber ekudleni kwakho.
Kwezinye izimo, ikakhulukazi uma ungadli ukudla okuningi ekudleni kuqala, i-fiber ingabangela ukukhula okungahle kwenzeke kuze kube yilapho uzizwa ugcwele ngemva kokudla, okungaholela ekutheni ungatholi zonke izakhi ozidingayo ngamunye usuku.
Ukunqoba imiphumela emibi ye-Fiber
Ukufaka ukudla okunezintambo enhliziyweni yakho-ukudla okunempilo kungasiza ukugcina amazinga akho e-cholesterol ngaphakathi kwezinga elihle. Ngenhlanhla, kunezindlela zokugwema imiphumela emibi engezansi ukuze uthole izinzuzo ezigcwele zokufaka i-fibre ekudleni kwakho ngaphandle kwemiphumela emibi engathandeki:
- Khulisa kancane ukusetshenziswa kwakho kwe-fibre esikhathini samasonto ambalwa. Lokhu kungaba okubaluleke kakhulu ekuvimbeleni imiphumela ethile yecala, njenge-flatulence, ukungakhululeki kwesisu, nesifo sohudo.
- Phuza amanzi amaningi nezinye iziphuzo uma udla ukudla okuningi okuphezulu. Lokhu kuzokusiza ukuvimbela ukudliwa okungase kube nakho lapho uqale ukuqala ukudla okuphezulu.
- Thola i-fibre evela emithonjeni ehlukahlukene. Ngenxa yokuthi abanye bethu abatholi i-fiber ehlanjululwayo esiyidinga ekudleni okunezintambo , singase sincike ekutheni kube ne-fibre supplements nama-powders ukuze sithole i-fibre yethu yansuku zonke. Lokhu kungeke kube nomthelela eminye yemiphumela emibi okukhulunywe ngayo ngenhla, kodwa kungabangela nemiphumela emibi kakhulu, njengokuvimbela emathunjini noma ukuvimbela ukumuncwa kwezakhi ezithile ezithile ekudleni kwakho. Ngokufaka izinhlobo ezihlukahlukene zokudla okuphezulu-fiber ekudleni kwakho, okufana nomkhiqizo, okusanhlamvu, kanye nemifino, useza futhi izakhi ezingeziwe ongazitholi ngokuthatha isithasiselo se-fiber.
- Uma uthatha imithi, kufanele uhlole ukuze ubone ukuthi ngabe i-fibre ingaxhumana nabo. Kwezinye izimo, ukudla okucebile okufayiliwe kungasebenzisa imithi ethile, ukunciphisa ukusebenza kwabo.
Imithombo:
URolfes SR, Whitney E. Ukuqonda Ukudla, 14th of 2015.
I-Third Report of the National Cholesterol Education Program (NCEP) Iphaneli Yomhloli Ekutholeni, Ukuhlola Nokuphathwa Kwegazi Eliphezulu le-Cholesterol kubantu abadala, ngoJulayi 2004, i-National Institutes of Heath: I-National Heart, Lung, ne-Blood Institute.
UDipiro JT, u-Talbert RL. I-Pharmacotherapy: Indlela Yokuthola Pathophysiological, 9th 2014.