I-fibre yingxenye ebalulekile yokudla okunempilo. Nakuba i-fibre ibizwa kakhulu ngokuthuthukisa impilo yokugaya, ucwaningo luye lwabonisa nokuthi izinhlobo ezithile ze-fiber nazo zingasiza ekunciphiseni amazinga akho e- cholesterol . Lokhu kungabandakanya ama-fiber supplement supplements afana ne-Metamucil ne-Citrucel.
Ukuqonda Izinhlobo Zama-Fiber Supplements
Kunezinhlobo ezimbili ze-fiber ezifakwe ezinhlobonhlobo ezihlukahlukene ze-fiber: i-fiber enesisindo esingahlanganisi futhi engahlangene.
I-fibre e-soluble ingahle ihlukaniswe ibe yizinhlobo ezimbili: abangaboni futhi abanamahloni.
I-fibre etholakalayo engasetshenzisiwe iba i-gel enamandla lapho ihlangana nohlobo lwamakhemikhali emkhakheni wokugaya. Ngenxa yalesi sici, lolu hlobo lwe-fiber lungabombela i-cholesterol emathunjini amancane . Lokhu kuvimbela ukumuncwa kwayo engxenyeni yegazi futhi kuwuvumela ukuba uqedwe emfanteni.
I-fibre engenayo i-fiber ne-nonviscous e-soluble ayinayo ikhono lokubopha i-cholesterol emathunjini amancane.
Izithasiselo ze-Fiber ziyatholakala ngaphezu kwekhalenda ekhemisini yangakini, esitolo noma esitolo sokudla sezempilo ngendlela yethebhulethi noma i-powder. Izinhlobo ezimbili zokufakelwa eziqukethe i-fiber enesisindo kunezifundo ezisekela ukusebenza kwazo ekunciphiseni kancane amazinga e-LDL ama-cholesterol . Ezinye izinhlobo ze-fiber ezitholakala kakhulu ezikhona zingase zingabi ngempumelelo ekunciphiseni i-cholesterol yakho.
Ama-Fiber Supplements angase anciphise i-LDL
I-Psyllium. I-Psyllium uhlobo lwamafayibha e-viscous soluble atholakala ezinhlobonhlobo zokudla okusanhlamvu okuphelele.
Iphinde itholakala kuma-supplements afana ne-Konsyl, i-Metamucil, nemikhiqizo ehlukahlukene yesitolo.
I-Psyllium yiyona fiber ehlanganisiwe kakhulu efundwe, okungenziwa yedwa yodwa njengesengezo noma ifakwe ezinhlobonhlobo zezinhlamvu. Ucwaningo luye lwabonisa ukuthi ukulinganisa noma yikuphi phakathi kuka-5 no-15 amagremu ngosuku kwakwazi ukwehlisa amazinga e-LDL phakathi kwamaphesenti angu-5 no-20.
Amazinga we- Triglyceride nama- HDL awazange athathwe kakhulu kulezi zifundo.
I-Methylcellulose. I-Methylcellulose iyindlela eguquliwe ye-cellulose. Itholakala ku-fiber supplements ezifana ne-Citrucel kanye nemikhiqizo ehlukahlukene yesitolo.
Le fiber ene-viscous soluble ayinayo izifundo eziningi ezifana ne-psyllium ezisekela ukusetshenziswa kwayo ekunciphiseni i-cholesterol. Kodwa-ke, izifundo ezimbalwa eziye zahlola isimo se-methylcellulose ukuthi isilinganiso sama 5 amagremu ngosuku singanciphisa amazinga e-LDL ama-cholesterol ngamaphesenti angama-8. Amazinga we-HDL nama-triglyceride awabonakala engathinteki kulezi zifundo, noma.
Izithako Ze-Fiber ezingahle zibe ngaphansi kweLDL
Kunezinye izithasiselo ze-fiber ezenziwe ngobuningi ezingenayo izifundo ezikhona ukuze zisekele ukusetshenziswa kwazo ekunciphiseni amazinga e-cholesterol. Lezi zingasetshenziselwa impilo yokugaya.
- I-Polycarbophil (Imikhiqizo: I-FiberCon, i-FiberLax, imikhiqizo ehlukahlukene yesitolo) - I-Polycarbophil ifomu le-viscous ye-fiber e-soluble. Izifundo azikwazanga ukubonisa ukuthi zinganciphisa i-cholesterol ye-LDL uma kuqhathaniswa ne-psyllium ne-methylcellulose.
- I-Dextrin Yesikolo (Imikhiqizo: Izinzuzo, izinhlobo ezihlukahlukene zesitolo) - I-dextrin yokhula iyindlela engacabangeli ye-fiber ehlanganisiwe. Akakwazi ukwakha izinto ezifana ne-gel ngaphakathi kwamathumbu amancane ngakho-ke ayikwazi ukubopha i-cholesterol.
Ukusebenzisa ama-Fiber Supplements
I-American Heart Association ikhuthaza ukunciphisa okungenani amagremu ama-25 e-fiber nsuku zonke. Uma ungakwazi ukuthola i-fibre eyanele ekudleni kwakho, ukuthatha isengezo kungase kubonakale njengesisombululo esihle. Kodwa-ke, akufanele uthembele kuphela kuma-supplements for fiber.
Kunezinhlobo eziningi zokudla okunomsoco, okucebile okungafaka phakathi kokudla kwakho. Lokhu akugcini nje ukukunikeza i-fiber oyidingayo, bangakwazi ukwethula amavithamini engeziwe kanye nezinye izakhi ekudleni kwakho.
Kufanele uhlale uthintana nodokotela wakho ngaphambi kokwengeza i-fiber ekwenzeni kwakho kwehla kwe-cholesterol.
Uma usebenzisa ama-fiber supplements, landela izinkomba zokupakisha. Izithasiselo ze-Fiber kufanele zithathwe nge-ingilazi yamanzi ukuze kuvikelwe ukuketwa. Amanani kufanele ahlukaniswe usuku lonke ukuze anciphise ezinye imiphumela emibi yemithini ehambisana nokuthatha i-fiber . Lezi zingabandakanya ukuhlukunyezwa kwesisu nokubhubhisa.
Ngaphandle kokuba kuchazwe ngenye indlela ngudokotela noma umuthi wezokwelapha, akufanele uthathe izithako ze-fiber ngesikhathi esifanayo njengoba uthatha amavithamini kanye neminye imithi. Ama-fibre anganciphisa ukusebenza kwawo.
Imithombo:
U-Anderson JW, uBaird P, uDavis RH, et al. Izinzuzo zezempilo zeFiber Dietary. Ukubuyekezwa kokudla. 2011; 64: 188-205.
Chutkan R, Fahey G, Wright WL, et al. Izisetshenziswa ze-Fiber-Non-Acoustic Soluble Supplements: Izindlela nobufakazi bezinzuzo zezempilo ze-Fiber-Specific. I-Joun 2012; 24: 476-487.
I-American Heart Association. Izinhlamvu Zonke NamaFiber. 2016.