Kunezinhlobo ezimbili ze-fiber: i-fibre e-soluble ne-fibre engenayo. Nakuba kokubili kwalokhu kubalulekile ukufaka ekudleni kwakho, ucwaningo lubonise ukuthi uhlobo olulodwa lwefiber lungasiza ekunciphiseni i-cholesterol yakho.
Sesivele sazi ezinye zezinzuzo ezinempilo ezinikezwa i-fiber. Kuyasiza ngomsebenzi ojwayelekile wesilonda futhi wenezela ukudla okuningi ukuze uzizwe ugcwele.
Kodwa-ke, kukhona ubufakazi benye, inzuzo ebalulekile ukuthi i-fibre ingase ibe nayo ukuthi ingayithuthukisa impilo yakho yenhliziyo.
Izinhlobo zeFiber
Nakuba kunezinhlobo eziningana ze-fiber, zingahle zihlukaniswe zibe amaqembu amakhulu amabili: i-fibre e-soluble ne-fibre engenayo. Nakuba zombili zilungile ngomzimba, iqembu elilodwa kuphela liye laboniswa ukuthi liyasiza ekunciphiseni i-cholesterol yakho.
I-fiber e-soluble ingaqedwa emanzini bese yenza ukufana kwe-gel ngendlela egazini yokugaya. Ngakolunye uhlangothi, i-fibre engasenakwazi ayikwazi ukuchithwa emanzini, ngakho idlula ngendlela yokugaya ingashintshi. Uma kuziwa enempilo yakho yenhliziyo, kubonakala sengathi i-fiber kuphela ezuzisa ekunciphiseni i-cholesterol yakho. Eqinisweni, ucwaningo luye lwabonisa ukuthi ukudla ama-10 kuya ku-25 amagremu angama-fibre ngosuku kunganciphisa i-cholesterol nge-18%.
Kodwa-ke, kubonakala sengathi kunciphisa "cholesterol" yakho ye-"bad" ( LDL ) yakho; i-cholesterol yakho "enhle" (i-HDL) kanye ne- triglyceride kuphela ethinteka kakhulu yi-fiber e-soluble.
Ukwengeza, i-fiber engenayo ibonakala ingathinteki amazinga we-cholesterol, kodwa kubalulekile ekugcineni i-colon enempilo.
Indlela I-Fiber Soluble Ehlisa I-Cholesterol
I-fibre e-soluble iyanciphisa i-cholesterol ngokuyibopha emathunjini amancane. Uma usengaphakathi emathunjini amancane, i-fiber ihlanganisa izinhlayiya ze-cholesterol, iwavimbele ukungena egazini lakho bese uhamba kwezinye izingxenye zomzimba.
Esikhundleni salokho, i-cholesterol izophuma emzimbeni emanzini.
I-fiber e-soluble ibonakala iyasebenza kuphela ngokumelene ne-LDL yakho ye-cholesterol, ngakho-ke uma udinga ukwehlisa i-triglyceride yakho, noma ikhulise i-HDL yakho, i-fiber e-soluble ingase ingakwazi ukukusiza ngalokhu ngoba umphumela ungahle uhambe kancane kancane ungabi nzuzo konke. Ukwengeza, akufanele nje uthembele ku-fibre ukuze unciphise i-cholesterol yakho, ngoba umphumela ulula nje. Ezicwaningweni kuze kube yimanje, i-LDL cholesterol ingancipha ngamaphesenti angu-18 ngokudla cishe amagremu angu-30 e-fibre e-soluble nsuku zonke.
Olunye uhlobo lwe-fibre, i-fibre engenayo, nalo lukhona nokudla okunempilo okuningi. Nakuba lolu hlobo lwe-fibre lubonakala luba nezinzuzo eziningi zezempilo, alugcini amazinga e-cholesterol.
Lapho Ungathola I-Fiber Soluble
Ukudla okuhlukahlukene kuqukethe i-fibre enesisindo. Ngokudla inani eliphakanyisiwe lezithelo, imifino, okusanhlamvu okugcwele kanye namagqabha ePramramid Yokudla, kufanele ukwazi ukuthola inani eliphakanyisiwe le-fibre e-soluble usuku ngalunye.
Ngenkathi izithasiselo ze-fiber zingasetshenziswa ukufeza le mfuneko, akukhuthazwa ukuthi uwasebenzise njengendlela yokudla ukudla okunempilo . Izithelo nemifino nayo iqukethe izakhi ezibalulekile, njengevithamini, ezingenakutholakala ngefayibhesi eyengeziwe.
Imithombo:
URolfes SR, Whitney E. Ukuqonda Ukudla, 3rd ed 2005.
Ipholi A, iMarangoni F, Paoletti R, et al. Ukulawulwa okungezona kwemithi yamazinga e-plasma cholesterol. I-Metab Metab Cardiovas Dis 2008; 18: S1-S16.
Brown L, Rosner B, Willett WW, et al. Imiphumela yokuncipha kwe-cholesterol ye-fiber yokudla: ukuhlaziywa kwe-meta. Am J Clin Nutr 1999; 69: 30-42.
I-Third Report of the National Cholesterol Education Program (NCEP) Iphaneli Yomhloli Ekutholeni, Ukuhlola Nokuphathwa Kwegazi Eliphezulu le-Cholesterol ku-Adult (PDF), July 2004, I-National Institutes of Heath: I-National Heart, Lung, ne-Blood Institute.