I-fiber e-soluble iye yaboniswa kwizifundo zokunciphisa i-cholesterol ye- LDL ngamaphesenti angu-20. Ngokuyinhloko isebenza ngokuvimbela ukumuncwa kwe-cholesterol kusuka emathunjini amancane abe ngegazi. Ungathola i -fibre e- soluble ekudleni kwakho ngokusebenzisa ukudla okuhlukahlukene , kuhlanganise:
- Izithelo zonke - ezifana nelayisi lonke okusanhlamvu, isinkwa sonke sikakolweni, i-oatmeal, nebhali
- Imifino - kubandakanya ubhontshisi, i-lentils, i-chickpeas ne-soy
- Imifino - njengemifino eluhlaza, isilimo esidliwayo esinamagatsha anamanzi kanye nemifino yezimpande
- Izithelo - kuhlanganise ama-oranges, ama-apula, amajikijolo namagilebhisi
I-National Cholesterol Education Program kanye ne-American Heart Association batusa ukuthi kufanele udle ama-gramu angu-25 we-fibre e-soluble nsuku zonke. Kodwa-ke, uma ungasetshenziselwa ukudla ukudla okuphezulu-fiber noma ungenayo isikhathi sokuzivumelanisa nazo ekudleni kwakho, kungase kube nzima ukucabanga ngokuthatha i-fiber supplement esikhundleni. Kodwa ingabe kuthatha isithasiselo se-fiber esifanele njengokudla okudliwayo okuphezulu kwe-fibre e-soluble?
Kunezinhlobo ezihlukahlukene ze- fiber supplements - ifomu eliyimpuphu kanye ne-capsule - elise-aisles yekhemisi yangakini. Le mikhiqizo ingaphansi kwamagama ahlukene futhi aqukethe izinhlobo ezahlukene ze-fiber e-soluble. Izithako ezilandelayo ziyi-fiber e-soluble:
- I-Psyllium (iKonsyl, i-Metamucil, i-Fiberall, imikhiqizo ehlukahlukene yesitolo)
- I-dextrin yokhula (Izinzuzo, izinhlobo ezihlukahlukene zesitolo)
- I-Pectin (imikhiqizo ehlukahlukene yemvelo)
- I-Polycarbophil (i-Fibercon, i-Fiberlax, imikhiqizo ehlukahlukene yesitolo)
- I-Methylcellulose (I-Citrucel, imikhiqizo ehlukahlukene yesitolo)
Nakuba ukuthatha i-fiber supplement ikuvumela ukuba uvumelane nesilinganiso esinconywayo se-fiber e-soluble ekudleni kwakho, ngeke unikeze amavithamini, amaminerali, nezinye izakhi ezinempilo ezikwazi ukudla okuphezulu.
Ngaphezu kwalokho, ucwaningo luye lwabonisa ukuthi izithasiselo ze-fiber akuzona eziwusizo kuwe uma ungakalandeli ukudla okunempilo. Ngakho-ke, ngenxa yokuthi uthola i-fibre yakho kusuka kwesinye isilwane, kufanele uqhubeke ulandela ukudla okunempilo, okulinganisela ukuze unciphise lipids yakho.
Njengokudla okuphezulu kwe-fiber, izithako ze-fiber nazo zingabangela ezinye imiphumela engathandeki, njengokuqothulwa, ukuchoboza kwesisu, nokubhuqa. Ukuphuza amanzi amaningi kungakusiza ukuba ungakwazi ukubhekana nemiphumela emibi emibi. Uma unesithakazelo ekufakeni isithasiselo se-fiber njengengxenye yomgomo wakho wokunciphisa i-cholesterol, kufanele ukhulume nomhlinzeki wakho wezempilo ukuze angakwazi ukuhlola impilo yakho futhi uqinisekise ukuthi ukuthatha isithasiselo se-fiber ngeke kukhulise noma yiziphi izimo zezokwelapha ongase uziphathe ube noma uhlanganyele nanoma yimiphi imithi oyithathayo.
Imithombo:
URolfes SR, Whitney E. Ukuqonda Ukudla, 14th of 2015.
U-Anderson JW, uBaird P, uDavis RH et al. Izinzuzo zezempilo ze-fibre yokudla. Isitifiketi sikaNutr 2011; 64: 188-205.
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.