Pali mitundu iwiri ya fiber: zitsulo zosungunuka komanso zosakanikirana. Ngakhale kuti zonsezi ndi zofunika kuziphatikiza pa zakudya zanu, kafukufuku wasonyeza kuti mtundu wina wa fiber ungathandizenso kuchepetsa mafuta m'thupi lanu.
Tidziwa kale zina mwazinthu zowonjezera zomwe zimapangidwira. Zimathandiza ndi matumbo omwe amagwira ntchito ndipo zimapangitsa kuti mukhale ndi zakudya zambiri kuti muzimva bwino.
Komabe, pali umboni wina, phindu lofunikira lomwe minofu ingakhale nayo ndikuti ingathandize kuti moyo wanu ukhale wathanzi.
Mitundu ya Fiber
Ngakhale pali mitundu yambiri ya fiber, ikhonza kugawidwa m'magulu akulu awiri: kusungunuka kwazitsulo komanso kusakanikirana. Pamene zonsezi ndi zabwino kwa thupi, gulu limodzi lokha limasonyezedwa kukhala lothandiza kuchepetsa cholesterol yanu.
Mafinyumu amatha kusungunuka m'madzi ndipo amapanga mgwirizano wa gel osakaniza. Kumbali inayi, fiber yomwe imatha kusungunuka simungathe kusungunuka m'madzi, choncho imadutsa m'magawo osasintha. Pokhudzana ndi thanzi la mtima wanu, zikuwoneka kuti kutsekemera kokha kumathandiza kuchepetsa cholesterol yanu. Ndipotu, kafukufuku wasonyeza kuti kudya makilogalamu 10 kapena 25 magetsi osakanizidwa tsiku kungachepetse mafuta m'thupi mwa 18%.
Komabe, zikuwoneka kuti zimachepetsa cholesterol "choipa" ( LDL ); Cholesterol yanu (HDL) ndi triglycerides ndizochepa zomwe zimakhudzidwa ndi fiber yambiri.
Kuonjezera apo, kusakanikirana kwa thupi sikuoneka kuti kumakhudza makilogalamu a cholesterol, koma ndikofunika kuti mukhale ndi thanzi labwino.
Mmene Kutsekemera Kwambiri Kumaperekera Cholesterol
Mafuta otsekemera amatsitsa cholesterol mwa kumangirira mu katumbo kakang'ono. Mukalowa m'katikati mwa matumbo aang'ono, fiber imakhudza cholesterol particles, kuwateteza kuti asalowe m'magazi anu ndikupita kumadera ena a thupi.
M'malomwake, cholesterol imachoka m'thupi mwazovala.
Mafinyumu amadzimadzi amawoneka kuti ndi othandiza polimbana ndi LDL cholesterol, kotero ngati mukufunikanso kuchepetsa triglycerides, kapena kuwonjezera HDL yanu, fiber yosakanikirana sangathe kukuthandizani izi popeza zotsatira zake zingakhale zochepa pang'ono mpaka zopindulitsa zonse. Kuonjezerapo, simuyenera kungodalira zowonjezerapo kuti muchepetse cholesterol yanu, chifukwa zotsatira zake ndizochepa chabe. Pofufuza mpaka lero, cholesterol cha LDL chikhoza kuchepa ndi 18 peresenti podya pafupifupi magalamu 30 a fiber osakaniza tsiku ndi tsiku.
Mtundu wina wa fiber, wosakanikirana ndi fiber, umakhalanso ndi zakudya zambiri zathanzi. Ngakhale kuti mtundu uwu wa fiber umapezeka kuti umakhala ndi ubwino wambiri wathanzi, siwothandiza kuchepetsa ma cholesterol.
Kumene Mungapeze Kutsekemera Kwa Soluble
Zakudya zosiyanasiyana zimakhala ndi zitsulo zosungunuka. Pogwiritsa ntchito zipatso, ndiwo zamasamba, mbewu zonse, ndi nyemba zokonzedweratu mu Piramidi ya Chakudya, muyenera kupeza kuchuluka kwa fiber yosungunuka tsiku lililonse.
Ngakhale kuti zowonjezereka zowonjezera zingagwiritsidwe ntchito kukwaniritsa chofunikira ichi, sikuvomerezedwa kuti muzizigwiritse ntchito m'malo mwa kudya zakudya zabwino . Zipatso ndi ndiwo zamasamba zimakhala ndi zakudya zofunikira, monga mavitamini, zomwe sitingapeze pothandizira.
Zotsatira:
Rolfes SR, Whitney E. Kumvetsa Zakudya Zakudya, 3rd 2005.
Poli A, Marangoni F, Paoletti R, et al. Osagwiritsa ntchito mankhwala pamagulu a mafuta a m'magazi. Matenda a Matenda Okhudzana ndi Matenda Akumayambiriro kwa 2008; 18: S1-S16.
Brown L, Rosner B, Willett WW, et al. Cholesterol-kuchepa kwa zotsatira za zakudya zamagetsi: meta-analysis. Am J Clin Nutr 1999; 69: 30-42.
Gawo Lachitatu la Maphunziro a Zakale za Cholesterol (NCEP) Gulu la Ofufuza pa Kuzindikira, Kufufuza, ndi Kuchiza kwa Mwazi Wambiri Wamagazi mu Akuluakulu (PDF), July 2004, National Institutes of Heath: National Heart, Lung, ndi Blood Institute.