Mafuta otsekemera akhoza kukhala chinthu chofunika kwambiri pa zakudya zokoma za mafuta m'thupi. Ndipotu, National Cholesterol Education Program imalimbikitsa kuti muzidya palipakati pakati pa 10 ndi 25 gm ya fiber yosakaniza tsiku, kupeza zakudya zowonjezera zakudya monga masamba, zipatso, nyemba, ndi mbewu zonse. Chifukwa chakuti anthu ambiri sagwirizana ndi malangizowo kudzera m'magwiritsidwe awo a tsiku ndi tsiku, opanga chakudya adziwona zomwezo ndipo tsopano akudya zakudya zopatsa thanzi labwino - ndi zina mwazo zowonjezera ndi zida zina.
Kugwiritsiridwa ntchito kwa ma fiber kwawonjezereka kwa zaka zambiri chifukwa cha kutchuka kwawo powathandiza mu thanzi lakumadya komanso mochepetsa kuchepetsa cholesterol cha LDL .
Ngakhale kuti zakudya zopatsa mphamvu ndi zakudya zingapereke zakudya zambiri m'thupi lanu, sizingapereke zowonjezereka zaumoyo. Nthawi zina, zowonjezera zambiri zimayambitsa mavuto osayenera. Ndi zakudya zonsezi zowonjezera mavitamini komanso zakudya zowonjezereka zomwe zimaphatikizapo kuphatikizapo zakudya zokhutira mtima, kodi pali zinthu monga kukhala ndi zida zambiri mumadya?
Mtundu wa Fiber umene umaphatikizapo monga "Zochuluka" Ndizopanda
Ngakhale mutakhala ndi zotsatira zina chifukwa chokhala ndi zida zambiri mu zakudya zanu, kuchuluka kwa fiber tsiku ndi tsiku kosadziwika, sikunaphunzire mozama. Kugwiritsa ntchito fiber kwambiri tsiku lililonse kungayambitse zotsatira zoipa; Komabe, zotsatira zina zofanana zingatheke chifukwa cha kusintha kwadzidzidzi kwa zakudya zanu - kawirikawiri zimachokera ku chakudya chochepa chochepa cha mafuta m'thupi.
Zotsatira zomwe zingasonyeze kuti mukudya zakudya zamtundu wanu wambiri, kapena kuziika mofulumira kwambiri, muziphatikizapo:
- Kutsekula m'mimba
- Kusokonezeka m'mimba
- Kutsekedwa
- Zovuta kumeza
- Flatulence
Nthawi zina, matumbo amatha kutuluka chifukwa chodya zakudya zambiri mumadya.
Nthawi zina, makamaka ngati simudya chakudya chambiri panthawi yoyamba, zida zowonjezera zimatha kuwonjezereka kwambiri mpaka kumverera mokwanira mukatha kudya, zomwe zingachititse kuti musapeze zakudya zonse zomwe mukusowa tsiku.
Kugonjetsa Zotsatira za Fiber
Kuphatikizapo zakudya zowonjezera mchere mu mtima mwanu-zakudya zathanzi zingathandize kusunga makilogalamu anu m'thupi mwawo. Mwamwayi, pali njira zopewera zotsatira zowonongeka kuti mupeze madalitso onse kuphatikizapo fiber mu zakudya zanu popanda zotsatira zosafunika:
- Pang'onopang'ono khalani ndi mitsempha yowonjezereka kwa milungu ingapo. Izi zingakhale zofunikira kwambiri popewera zotsatira zina, monga kupweteka, kupweteka m'mimba, ndi kutsekula m'mimba.
- Imwani madzi ambiri ndi zakumwa zina ngati mukudya zakudya zambiri zapamwamba. Izi zidzakuthandizani kutetezedwa komwe mungakumane nawo pamene mukuyamba kudya zakudya zapamwamba.
- Pezani zitsulo kuchokera kuzinthu zosiyanasiyana. Chifukwa chakuti enafe sitingapeze tizilombo toyambitsa matenda omwe timafunikira kuchokera ku zakudya zowonjezera mavitamini, tikhoza kudalira zakudya zowonjezera ndi zowonjezera kuti tipeze fiber ya tsiku ndi tsiku. Izi sizingangowonjezera mavuto ena omwe atchulidwa pamwambapa, koma zingayambitsenso mavuto aakulu, monga matumbo a m'mimba kapena kuteteza kuyamwa kwa zakudya zina m'thupi lanu. Mwa kuwonjezera zakudya zosiyanasiyana zapamwamba pa zakudya zanu, monga zokolola, mbewu, ndi nyemba, mukuwonjezera zowonjezerapo zakudya zomwe simungapeze podziteteza.
- Ngati mumamwa mankhwala, muyenera kufufuza kuti muwone ngati chingwecho chingagwirizane nawo. Nthaŵi zina, chakudya chamtundu wambiri chimagwirizanitsa ndi mankhwala ena, kuchepetsa mphamvu zawo.
Zotsatira:
Rolfes SR, Whitney E. Kumvetsa Zakudya Zakudya, 14th, 2015.
Gawo Lachitatu la Maphunziro a Mtundu wa Cholesterol (NCEP) Gulu la Atafufuza pa Kuzindikira, Kufufuza, ndi Kuchiza kwa Mwazi Wambiri Wamagazi mu Akuluakulu, July 2004, National Institutes of Heath: National Heart, Lung, ndi Blood Institute.
Dipiro JT, Talbert RL. Pharmacotherapy: Njira ya Pathophysiological, 9th, 2014.