Fiber wani ɓangare ne na kowane irin abinci mai kyau. Kodayake ana fi sani da fiber don inganta lafiyar narkewa, nazarin kuma ya nuna cewa wasu fiber na iya taimakawa wajen rage ƙwayar cholesterol . Wannan na iya haɗawa da nau'ikan alamar fiber kamar Metamucil da Citrucel.
Ƙin fahimtar nau'o'in fiber
Akwai nau'i biyu na fiber waɗanda aka sanya su a cikin nau'i-nau'i na fiber daban-daban: soluble da fiber mai soluble.
Za a iya ƙara fiber zafin jiki zuwa kashi biyu: wadanda ba su da kyan gani.
Cikakken zafin jiki ya zama gel mai haske lokacin da ya zo cikin hulɗa tare da taya a cikin tarin kwayoyi. Saboda wannan halayyar, irin wannan fiber na iya ɗaure ga cholesterol a cikin ƙananan hanji . Wannan ya hana ya sha cikin jini kuma ya yardar ta kawar da ita a cikin feces.
Fiber da zazzafa da fizge mai zafin jiki ba su mallaka da ikon ɗaure zuwa cholesterol a ƙananan hanji.
Ana samun kariyar fiber a kan kantin sayar da ku a kantin sayar da ku, kantin sayar da kayan kaya, ko kantin sayar da kayan kiwon lafiya ta hanyar kwamfutar hannu ko foda. Nau'o'i guda biyu na abubuwan da suka hada da dauke da fiber mai soluble suna da nazarin tallafawa tasiri a dan kadan rage matakan LDL cholesterol . Wasu nau'o'in nau'i na kayan fiber na ƙila-ƙila bazai zama tasiri a rage ƙananan cholesterol ba.
Ƙarin Ƙarin Abin da Za A Ƙasa LDL
Psyllium. Psyllium wani nau'i ne mai yatsa mai sassauci wanda aka samo a cikin nau'o'in hatsi iri iri.
Haka kuma an samo shi a cikin kari kamar Konsyl, Metamucil, da kuma shaguna masu yawa.
Psyllium ya kasance mafi yawan binciken binciken fiber mai sauƙi, ko dai an gudanar da shi kawai a matsayin kari ko an haɗa shi a wasu nau'o'in hatsi. Nazarin ya nuna cewa allurai tsakanin 5 da 15 grams kowace rana sun iya rage LDL matakan tsakanin 5 zuwa 20 bisa dari.
Matsayin Triglyceride da HDL ba su da tasirin gaske a cikin waɗannan nazarin.
Methylcellulose. Methylcellulose wata hanyar canzawa ce ta cellulose. An samo shi a cikin karin fiber kamar Citrucel da shaguna masu yawa.
Wannan fiber mai yaduwa mai sauƙi ba shi da nazarin da yawa kamar psyllium wanda ke tallafawa amfani da shi don rage yawan cholesterol. Duk da haka, ƙananan binciken da suka bincika tsarin methylcellulose cewa kimanin 5 grams a kowace rana zai iya rage LDL cholesterol matakin kimanin kashi 8. Harshen HDL da triglyceride ba su bayyana cewa zasu shafi wannan binciken ba, ko dai.
Ƙarin Ƙarin Abin da Ba Zai Ƙasa LDL ba
Akwai wasu kayan da za a iya yin amfani da fiber wanda ba za a iya yin amfani da su ba don basu taimakawa wajen yin amfani da su a rage matakan cholesterol. Ana iya amfani da su har yanzu don lafiyar jiki.
- Polycarbophil (samfurori: FiberCon, FiberLax, kayan shaguna masu yawa) - Polycarbophil wani nau'i ne mai sauƙi mai sutsi. Nazarin ba su iya nuna cewa zai iya rage LDL cholesterol a kwatanta da psyllium da methylcellulose.
- Wheat Dextrin (samfurori: Benefiber, shaguna iri-iri daban-daban) - Sugar dextrin yana da nau'i mai nau'i mai sutsi. Ba zai iya samar da kayan gel-like a cikin ƙananan hanji ba saboda haka ba zai iya ɗaukar cholesterol ba.
Yin amfani da Karin Ƙarin
Ƙungiyar Zuciya ta Amurka ta bada shawarar yin amfani da akalla 25 grams na fiber kowace rana. Idan baza ku iya samun isasshen fiber a cikin abincinku ba, shan kari zai zama kamar mai kyau bayani. Duk da haka, kada ku dogara gareshi akan kari don fiber.
Akwai wadataccen abincin mai dadi, abincin da ke cikin fiber wanda za ka iya haɗawa cikin abincinka. Wadannan ba wai kawai samar muku da fiber da kuke buƙata ba, har ma suna iya samar da karin bitamin da sauran kayan abinci zuwa ga abincinku.
Ya kamata kayi shawarwari da likitanka koyaushe kafin ƙara fiber zuwa tsarin kuɓutar cholesterol.
Lokacin amfani da kariyar fiber, bi sharuɗan akan marufi. Dole ne a ɗauki kariyar fiber tare da cikakken gilashin ruwa don hana hanawa. Dole a raba sassu cikin yini don rage wasu halayen illa gastrointestinal dake hade da shan fiber . Wadannan zasu iya haɗawa da ragowar ciki da damuwa.
Sai dai idan likita ko likitan magungunan likita suka bayyana ta, kada kayi amfani da kayan fiber a lokaci ɗaya kamar yadda kake ɗaukar wasu bitamin da wasu magunguna. Fiber na iya rage tasirin su.
Sources:
Anderson JW, Baird P, Davis RH, et al. Amfanin Lafiya na Ƙwayar Abinci. Kayan Gina. 2011; 64: 188-205.
Chutkan R, Fahey G, Wright WL, et al. Rashin ƙyama game da Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙƙwarar Raɗaɗɗen: Sakamako da Shaida ga Ƙididdigar Lafiya-Raɗaɗɗɗayar Lafiya. Joun 2012; 24: 476-487.
Ƙungiyar Zuciya ta Amirka. Cikakken Kwayoyi da Fari. 2016.