Kufaka ukudla okuphezulu e -fiber e- soluble kungadlala indima ebalulekile ekuthuthukiseni impilo yakho yezempilo. Kunezinhlobo eziningana ezehlukene ze-fibre e-soluble etholakala ekudleni, kufaka phakathi:
- i-beta glucan
- psyllium
- izinsini
- i-pectin
- ama hemicelluloses athile
Uma ingenwe, lezi zindwangu ziphenduka ukufana kwe-gel ngendlela yokugaya. Nakuba i-fibre enesisindo ephethe idumela elihle ekulondolozeni impilo yakho yokugaya - ingasiza futhi ukwehlisa amazinga akho e-cholesterol.
Ukwenza lokhu ngokubopha ubhiya emathunjini akho amancane, okwenza ukuba badonswe emzimbeni ngokusebenzisa indwangu yakho. Njengoba i-cholesterol iyadingeka ukwenza i-bile acids ukusiza ekugayeni kwamafutha, i-cholesterol eyengeziwe ingase isetshenziselwe egazini - ngaleyo ndlela ihlehlise amazinga akho e-cholesterol.
Ukusebenzisa i-fibre e-soluble ngokuyinhloko kuthinta i-cholesterol yakho ye-LDL. Eqinisweni, ucwaningo luye lwabonisa ukuthi kufika ku-25 amagremu we-fibre e-soluble nsuku zonke kunganciphisa i-LDL yakho nge-18%. Ngenxa yekhono lokunciphisa i-cholesterol ene-fibre e-soluble, i-American Heart Association incoma ukuthi kufanele uhlanganise nama-gramu angu-25 we-fibre e-soluble ekudleni kwakho nsuku zonke.
Yize kunezithako eziqukethe i-fiber e-soluble etholakalayo ukuthenga, kunezinto eziningi zokudla eziqukethe amanani ahloniphekile we-fiber e-soluble. Ukudla lokhu akunikezi kuphela ukudla kwakho nge-fiber e-soluble, futhi kunganikeza nezinye izakhi eziningi zempilo enempilo yakho.
Ngakho-ke, uma ufuna ukwandisa inani le-fibre e-soluble ekudleni kwakho kokuncipha kwe-cholesterol, zama ukungeza lokhu kokudla okunempilo kuhlu lwakho lokudla.
Izithelo
Zonke izinhlobo zezithelo - kubandakanya amajikijolo, ubhanana, nezithelo ze-citrus - ziqukethe i-fiber ehlukahlukene. Izinhlobo ze-fibre e-soluble ezibonwe ezithelo zifaka i-pectin nama-hemicelluloses athile.
Ngakho-ke noma ngabe uthatha enye njengendlela yokudla noma ukuyihlanganisa ibe yi-smoothie - kufaka phakathi izithelo kuyindlela eyodwa yokuthola ifayibha yakho ehlanganisiwe.
- Izithelo ze-citrus, kuhlanganise - ama-oranges, i-kiwi, i-grapefruit, i-lime, ne-ulamula-aqukethe i-fibre enesisindo. Ngokwesilinganiso, isigamu sesivinini esiphezulu sine-gram 1 ye-fibre e-soluble, kanti enye i-orange encane ingaqukatha cishe ama-1.8 amagremu we-fiber e-soluble.
- Ezinye izinhlobo zezithelo, ezifana nama-apula, amapheya, nama-plums ziphezulu ku-pectin. Ukuthola inzuzo egcwele yefiber etholakala yizithelo - gcina ikhasi. I-peel ingaqukatha i-fiber eningi ehlangene nayo yonke izithelo. I-apula encane encane iqukethe cishe i-1 gram ye-fiber e-soluble.
- Ikhefu elilodwa lamajikijolo - kufaka phakathi ama-blueberries, ama-strawberries, nama-raspberries-aqukethe noma yikuphi phakathi kuka-0.3 no-1.1 amagremu we-fibre e-soluble.
Imifino namaMushroom
Wonke ama- veggies nawo aqoqa-agcwele fiber. Akugcini kuphela ukuthi iqukethe i-fibre enesisindo - njengama-hemicelluloses athile, nawo aphezulu e-fibre engenayo. Isamba se-fibre e-soluble esitholakala emasendeni ahlukene kakhulu. Nakuba indebe eyodwa yengxenye yamakhukhamba aluhlaza ingaqukatha cishe ama-gramu angu-0.1 we-fiber e-soluble, inani elifanayo le-broccoli noma i-turnips lingase libe ne-1.7 amagremu we-fiber e-soluble. Ngisho noma kunjalo, imifino iphezulu ezinhlobonhlobo zezakhi zomzimba ngenkathi iphansi kakhulu ngamafutha nama-kilojoule, ngakho-ke zizwa ukhululekile ukuyibeka epulatheni yakho.
Kodwa-ke, kufanele uqaphele ukungangezeli ama-dips, ukusabalalisa, noma ukugqoka ama-veggies akho, ngoba lokhu kunganaki izinzuzo zokudla okunomsoco walezi zokudla.
Amakhowe angasebenzisa futhi njengomthombo we-fibre e-soluble - futhi ephakeme ku-beta glucan. Enye indebe yamakhowe angabikho angaqukatha ama-0.1 amagremu we-fiber e-soluble. Noma kunjalo, lokhu kungahluka ngokuya kohlobo lwe-mushroom.
Amantongomane nembewu
Akuzona kuphela amantongomane aphezulu emafutheni ama-omega-3, amaprotheni, namaminerali, nawo anezinhlobo ezihlukahlukene zefiber. Izifundo zibonise ukuthi amantongomane amancane - okuhlanganisa ama-walnuts, ama-almonds, ama-pistachios, noma ama-pecans - angathuthukisa ngokuzithoba iphrofayela yakho ye-lipid.
I-walnuts emibili iqukethe i-0.1 g ye-fibre e-soluble, kuyilapho ama-peanuts amakhulu ayishumi angaba ne-0.6 amagremu.
Imbewu - kanye namakhasi abo - aqukethe i-fibre enesisindo. Nakuba i-isipuni se-sunflower noma imbewu ye-sesame iqukethe cishe u-0.1 gram we-fiber e-soluble, inani elifanayo lama-flaxseeds liqukethe kufika ku-1.1 amagremu we-fiber e-soluble.
Ngakho-ke, qiniseka ukufaka lezi zokudla okunempilo ekwakhekeni kwe-cholesterol ekunciphiseni izinhlelo zokudla. Amantongomane kanye nembewu kungadliwa yibo ngokwabo noma bafafaze phezulu kwesaladi yakho ephezulu ye-fiber noma ukudla okunempilo.
Zonke okusanhlamvu
Ezinye izinhlobo zommbila zigcwele i-fibre e-soluble - kufaka phakathi izinhlobo ezifana ne-beta glucan ne-psyllium. Uma ubheka okusanhlamvu okuphelele ukufaka ekudleni kwakho okunamafutha aphansi, qinisekisa ukufaka lezi zinhlamvu zomhlaba wonke ukuze ukwandise ukungenisa kwakho kwe-fiber e-soluble.
- Oatmeal
- I-Buckwheat
- I-Millet
- Ibhali
- I-Amaranth
- I-Quinoa
- I-rice yonke ye-rice
Izinhlamvu zonke ziqukethe ukuhlukahluka kwe-fiber e-soluble ngokukhonza. Isibonelo, indebe eyodwa yengxenye yebhali ephekwe ingaqukatha cishe amagremu angu-0.8 we-fibre ehlanganisiwe kanti indebe yesine yesine ye-oat bran ingaqukatha ku-2.2 amagremu we-fibre e-soluble ngokukhonza.
Imifino
Imifino iyomunye umthombo omangalisayo we-fibre e-soluble. Leli qembu lokudla lihlanganisa:
- Ama-Chickpeas
- I-Peas
- Ubhontshisi
- Amalenti
Ikomidi elilodwa lesigamu sezintandokazi zakho lingaqukatha noma yikuphi phakathi kuka-0.5 kuya 2.4 amagremu we-fiber e-soluble. Imifino ihambisana kakhulu futhi ingafakwa cishe kunoma yikuphi isidlo - ngakho-ke ukhululeke ukufaka ezinye ukudla okuphezulu kwe-fibre kumagqabunga akho ukuze ukwandise amafayibha akho angenele osukwini.
Imithombo:
I-Third Report of the National Cholesterol Education Program (NCEP) Iphaneli Yomhloli Yokuthola, Ukuhlola Nokuphathwa Kwegazi Eliphezulu le-Cholesterol ku-Adult (PDF), July 2004, I-Institutes National Health: I-National Heart, Lung, ne-Blood Institute.
URolfes SR, Whitney E. Ukuqonda Ukudla, 13th of 2013.
Okuqukethwe kwe-Fiber kokudla ngezigaba ezivamile. Imisebenzi yezempilo yeHarvard University. Iwebhusayithi: http://huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Fiber.pdf. Ifinyelele ngo-Disemba 10, 2015.