Fiber ndi gawo lofunika la zakudya zathanzi. Ngakhale kuti mapiritsi amadziwika bwino chifukwa cha kusintha kwa thanzi labwino, kafukufuku wasonyeza kuti mitundu ina ya minofu ingathandizenso kuchepetsa makilogalamu anu a cholesterol . Izi zingaphatikizepo dzina lodziwika bwino la fiber monga Suppamucil ndi Citrucel.
Kumvetsetsa Mitundu ya Zida Za Fiber
Pali mitundu iwiri ya mitsempha yomwe imaphatikizidwira m'zipangizo zosiyanasiyana zowonjezera mavitamini: zitsulo zosungunuka komanso zosasunthika.
Mafinyumu amatha kukhala ogawidwa m'magulu awiri: osadziwika komanso ovuta.
Zosakaniza zamadzimadzi zosasunthika zimakhala zowonongeka gel pamene zimakhudzana ndi zakumwa m'magazi. Chifukwa cha chikhalidwe ichi, mtundu uwu wa fiber ukhoza kumangiriza cholesterol mu utumbo wawung'ono . Izi zimateteza kuyamwa kwake m'magazi ndipo zimalola kuti zichotsedwe m'zimbudzi.
Mafuta osapangidwanso komanso osakanikirana amatha kusunga cholesterol m'matumbo aang'ono.
Zida zowonjezereka zowonjezera zimapezeka pamsika pa pharmacy, m'sitolo, kapena malo ogulitsa zakudya monga mawonekedwe kapena piritsi. Mitundu iwiri ya zowonjezereka zokhudzana ndi zotupa zimakhala ndi maphunziro omwe amathandiza kuti athetsere kuchepetsa kuchepetsa kuchepa kwa mafuta m'thupi . Mitundu ina ya zowonjezera zowonjezera mavitamini zingakhale zosavuta kuchepetsa mafuta m'thupi lanu.
Zida zamagazi zomwe zingathe kuchepetsa LDL
Psyllium. Psyllium ndi mtundu wa mavitamini osakanikirana omwe amapezeka mu zakudya zosiyanasiyana zambewu.
Amapezekanso mu zakudya zowonjezera monga Konsyl, Metamucil, ndi zinthu zosiyanasiyana zogulitsa.
Psyllium yakhala yopangika kwambiri yambiri yophunziridwa, yomwe imaperekedwa yokha ngati yowonjezerapo kapena ikuphatikizidwa mu mbewu zosiyanasiyana. Kafukufuku wasonyeza kuti mlingo uliwonse pakati pa 5 ndi 15 magalamu patsiku unatha kuchepetsa ma LDL pakati pa 5 ndi 20 peresenti.
Magulu a Triglyceride ndi HDL sanakhudzidwe kwambiri mu maphunzirowa.
Methylcellulose. Methylcellulose ndi mawonekedwe a mapulogalamu. Amapezeka m'zigawo zowonjezereka zimaphatikizapo monga Citrucel ndi mitundu yosiyanasiyana ya sitolo.
Mtunduwu wosakanikirana wamtunduwu suli ndi maphunziro ambiri monga psyllium omwe amathandiza ntchito yake kuchepetsa mafuta m'thupi. Komabe, kafukufuku wowerengeka omwe adafufuza mayendedwe a methylcellulose kuti pafupifupi magalamu asanu patsiku amatha kuchepetsa makilogalamu a kolesteroloni pa 8 peresenti. Magulu a HDL ndi ma triglyceride sanawoneke kuti akukhudzidwa ndi maphunzirowa, mwina.
Zida Zopangira Zizindikiro Zomwe Zingasokoneze LDL
Pali zowonjezereka zowonjezera zowonjezera zomwe ziribe maphunziro mmalo kuti zithandizire ntchito yawo pochepetsa makilogalamu a kolesterolini. Izi zikhonza kugwiritsidwa ntchito pa umoyo wathanzi.
- Polycarbophil (Products: FiberCon, FiberLax, mitundu yosiyanasiyana ya sitolo) - Polycarbophil ndi mawonekedwe amtundu wosakanikirana. Zofufuza sizinathe kusonyeza kuti zikhoza kuchepetsa cholesterol cha LDL poyerekeza ndi psyllium ndi methylcellulose.
- Tirigu Dextrin (Products: Benefiber, mitundu yosiyanasiyana ya sitolo) - Dextrin tirigu ndi mawonekedwe osadziwika a fiber. Sungathe kupanga mapangidwe a gel m'kati mwa matumbo aang'ono ndipo motero sangathe kumanga cholesterol.
Kugwiritsira ntchito Zipangizo Zopangira Fiber
American Heart Association imalimbikitsa kudya magalamu 25 a fiber tsiku lililonse. Ngati simungathe kupeza fereti yokwanira mu zakudya zanu, kutenga chowonjezera kungaoneke ngati yankho labwino. Komabe, simuyenera kudalira kokha mavitamini a fiber.
Pali zakudya zambiri zokoma, zomwe zimaphatikizapo zakudya zanu. Izi sizingokupatsani zokhazokha zomwe mungachite, komanso zimayambitsa mavitamini ndi zakudya zowonjezera zakudya zanu.
Muyenera nthawi zonse kukafunsira kwa dokotala wanu musanawonjezekanso mitsempha yanu ya kuchepetsa mafuta m'thupi.
Mukamagwiritsira ntchito makina opangira tizilombo toyambitsa matenda, tsatirani malangizo omwe akugwiritsidwa ntchito. Zida zowonjezera mavitamini ziyenera kutengedwa ndi madzi onse kuti zisawonongeke. Mlingowo uyenera kugawidwa tsiku lonse pofuna kuchepetsa zotsatira za zotsatira za m'mimba zokhudzana ndi kutenga mchere . Izi zingaphatikizepo kupweteka kwa m'mimba ndi kuphulika.
Pokhapokha ngati dokotala wanu kapena katswiri wa mankhwala asanenenso mwatsatanetsatane, simuyenera kutenga zowonjezereka zowonjezereka panthawi imodzimodzimodzi ngati mutenga vitamini ndi mankhwala ena. Zizindikiro zingathe kuchepetsa mphamvu zawo.
Zotsatira:
Anderson JW, Baird P, Davis RH, et al. Ubwino Wathanzi wa Zakudya Zamagetsi. Malingaliro Othandiza. 2011; 64: 188-205.
Chutkan R, Fahey G, Wright WL, et al. Zosakaniza Zosakaniza Zosakaniza Zosakaniza Zosakaniza: Njira ndi Umboni wa Zopindulitsa Zaumoyo za Fiber. Joun 2012; 24: 476-487.
American Heart Association. Mbewu Zonse ndi Fiber. 2016.