Fiber zafin zai iya zama muhimmin sashi a cikin abincin ku na cholesterol-friendly. A gaskiya, Shirin Kwalejin Cholesterol na kasa ya bada shawarar cewa ku ci abinci a ko'ina a tsakanin 10 zuwa 25 grams na fiber zafin jiki a rana, samun wannan mai gina jiki daga abinci irin su kayan lambu, 'ya'yan itatuwa, legumes, da hatsi. Domin mafi yawan mutane ba su dace da wannan shawarwarin ba ta hanyar amfani da su yau da kullum, masana'antun abinci sun karɓa daga wannan kuma yanzu suna da koshin lafiya - tare da wasu daga cikinsu sun kara da ƙarin fiber.
Yin amfani da kariyar fiber kuma ya karu a tsawon shekaru saboda sananninsu don taimaka wa lafiyar kwayar cutar da kuma rage sauƙin LDL cholesterol.
Ko da yake waɗannan kari da abinci zasu iya samar da karin fiber a cikin abincinku, bazai bayar da ƙarin wadata amfanin kiwon lafiya ba. A wasu lokuta, fiber zai iya haifar da sakamako mai ban sha'awa. Tare da dukan waɗannan kayan abinci masu fiber da kuma kari don samun samuwa don haɗawa a cikin abincin da muke ciki, shin akwai irin wannan abu kamar ciwon fiber a cikin abincinku?
Yawan yawan fiber da ke zama a matsayin "Mafi yawa" Shin ƙari ne
Kodayake zaku iya samun wasu illa masu illa a sakamakon ciwon fiber a cikin abincin ku, yawancin fiber na yau da kullum wanda ya zama "mai yawa" ba a san shi ba, kuma ba a yi nazari sosai ba. Yin amfani da fiber da yawa a kowace rana na iya haifar da sakamako mai ban sha'awa; Duk da haka, wasu daga cikin nau'ikan illa guda ɗaya na iya faruwa ne saboda matsalar canji a cikin abincinku - yawanci sakamakon saukowa daga rage cin abinci mai rage yawan ƙwayar cholesterol mai sauƙi a cikin fiber zuwa wani abu mai launi.
Hanyoyin da za su iya nuna cewa kuna amfani da fiber da yawa a cikin abincinku, ko gabatar da shi cikin sauri a cikin abincinku, sun haɗa da:
- Diarrhea
- Raunin rashin tausayi
- Tabbatarwa
- Difficile haɗiye
- Flatulence
A wasu lokuta mawuyacin hali, canji na ciki na iya faruwa saboda sakamakon cin abinci mai yawa akan fiber.
A wasu lokuta, musamman ma idan ba ku ci abinci mai yawa a abinci ba a farkon wuri, fiber zai iya haifar da jin dadi da yawa har zuwa ma'anar jin dadi sosai bayan cin abinci, wanda zai iya haifar da ku ba samun dukkan kayan da kuke bukata ba rana.
Ciyar da Ƙananan Hanya na Firi
Ciki har da abinci mai laushi cikin abinci mai kyau na zuciya na iya taimakawa wajen kiyaye matakan cholesterol cikin layin lafiya. Abin farin ciki, akwai hanyoyin da za a guje wa abubuwan da aka lalace a sama don ku sami cikakken amfani da ciki har da fiber a cikin abincinku ba tare da wasu cututtukan da ba a so ba:
- Saukaka hankali ƙara yawan amfani da fiber a cikin 'yan makonni. Wannan zai iya zama muhimmiyar mahimmanci wajen hana wasu tasiri, irin su flatulence, rashin tausayi na ciki, da zawo.
- Sha ruwa mai yawa da sauran kayan taya idan kuna cin abinci mai yawa. Wannan zai taimaka wajen hana maƙarƙashiya wanda za ka iya fuskanta lokacin da ka fara fara cin abincin fiber.
- Samun fiber daga asali masu yawa. Saboda wasu daga cikinmu ba su sami fiber mai narkewa da muke buƙata daga abinci mai launi , za mu iya ƙila su dogara da ƙari da ƙananan zazzabi domin mu sami fiber yau da kullum. Wannan yana iya ba da gudummawa kawai ga wasu daga cikin abubuwan da aka ambata a sama, amma kuma yana iya haifar da sakamako mai tsanani, kamar lalacewa na hanji ko hana ƙin wasu kayan abinci a cikin abincinku. Ta ƙara kayan abinci masu yawa na fiber a cikin abincinku, irin su samar da, hatsi, da legumes, kuna kuma ƙara ƙarin kayan abinci wanda ba za ku samu daga karɓar kariyar fiber ba.
- Idan kana shan magunguna, ya kamata ka duba don ganin idan fiber zai iya hulɗa da su. A wasu lokuta, cin abinci mai fiber zai iya yin hulɗa tare da wasu magunguna, rage yawan tasirin su.
Sources:
Rolfes SR, Whitney E. Mahimmancin Gina Jiki, 14th ed 2015.
Rahoton uku na Kwalejin Ilimi na Kwalejin Cholesterol ta kasa (NCEP) Panel na Kwararru a kan Gano, Bincike, da kuma Kula da Zaman Cholesterol mai Girma a cikin Adults, Yuli 2004, Cibiyoyin Kasa na Heath: Cibiyar Zuciya ta Duniya, Lung, da Ciwon Blood.
Dipiro JT, Talbert RL. Pharmacotherapy: A Approach Pathophysiological, 9th ed 2014.