Kudya Fiber Kunodzikisa Cholesterol

Zvemukati

• Nei machira achibatsira kudzikisa cholesterol
• Chii chinonzi soluble uye isina insoluble fibers

Kuwedzera kudyiwa kwefibre zuva nezuva inzira huru yekudzikisa cholesterol mumuropa uye, nekudaro, munhu anofanirwa kuisa mari muzvikafu zvakaita sezviyo zvakakwana, michero isina kuvezwa nemiriwo.

Kuwedzera mbeu senge sesame, flaxseed, sunflower uye poppy kune yogati, semuenzaniso, iri nzira iri nyore kwazvo yekuwedzera huwandu hwefibre iwe yaunoshandisa nguva dzose, iri nzira yakanaka yekudzora cholesterol uye zvakare kugadzirisa maronda ekufambisa.

Nei machira achibatsira kudzikisa cholesterol

Fibers inobatsira kudzora cholesterol nekuti inotakura madiki mamorekuru kune iyo fecal keke, iyo inogona kubviswa zvakasikwa nemuviri, asi kuti uve netarisiro mhedzisiro zvakakoshawo kunwa mvura yakawanda kana kujekesa zvinwiwa seti isina kutapira tii kuona kuti iyo fecal keke inova yakapfava uye inogona kupfuura nemukati ura, ichibviswa zviri nyore.

Mimwe mienzaniso yezvakakwira fiber chikafu ndeiyi:

• Muriwo: bhinzi yegirini, kabichi, beet, okra, sipinashi, eggplant;
• Zvibereko: sitirobheri, orenji, peya, apuro, papaya, chinanazi, mango, mazambiringa;
• Zviyo: nyemba, pizi, bhinzi, soya nenyuchi;
• Mafura: gorosi rose, oat bran, utachiona hwegorosi;
• Zvikafu zvakagadzirira: mupunga wakasviba, chingwa chechingwa, bhisikiti rakasvibirira;
• Mbeu: flaxseed, sesame, sunflower, poppy.

Basa rezvikafu zvemagetsi ndezve kunyanya kugadzirisa ura kufamba asi zvakare zvinopa kunzwa kwekuguta, vane mukana wekukanganisa kunwiwa kweshuga nemafuta, nekudaro chiri chakakosha chishandiso chekudzora huremu, cholesterol uye zvakare triglycerides.

Chii chinonzi soluble uye isina insoluble fibers

Shinda dzinonyungudika ndidzo dzinonyungudika mumvura uye isina shinda ndiyo isina kusungunuka mumvura. Kune cholesterol kudzora, yakanyatsokodzera ndeaya akasungunuka ayo anonyungudika mumvura anogadzira gel uye anogara mudumbu kwenguva yakareba, zvichipa iko kunzwa kukuru kwekuguta. Iyi tambo inosungawo kumafuta neshuga, izvo zvinobva zvabviswa muchitsiko.

Shinda dzisingasviki hadzinyungudike mumvura, dzinomhanyisa ura hwekufamba nekuti dzinowedzera huwandu hwetsvina nekuti dzinogara dzakasimba mukati mekufamba kwemukati kugadzirisa kuvhiringidzika, uye kubatsira kudzikisira kuoneka kwemamota uye kuzvimba kwetumbo asi hazvisi kushanda mukudzora cholesterol .

Nzira yakanaka yekushandisa iyo chaiyo huwandu hwefibisi iyo inobatsira kudzora cholesterol iri kuburikidza neiyo fiber yekuwedzera senge Benefiber, semuenzaniso.