Akwai nau'i biyu na fiber: fiber mai soluble da fiber mai sauƙi. Duk da yake duka biyu suna da muhimmanci a hada da abincinka, binciken ya nuna cewa nau'in fiber zai iya taimakawa wajen rage yawan cholesterol.
Mun riga mun san wasu amfanin lafiya wanda fiber ya bayar. Yana taimakawa tare da aiki na al'ada na al'ada kuma yana ƙara yawan ƙwayar abinci don sa ka ji cikakke.
Duk da haka, akwai shaida na wata, muhimmiyar amfana da zare iya samu shi ne cewa zai iya inganta lafiyar zuciyarka.
Nau'in Fiber
Ko da yake akwai siffofin fiber da dama, ana iya rarraba su zuwa manyan manyan kungiyoyi biyu: fiber zafin jiki da fiber mai sauƙi. Duk da yake duka biyu suna da kyau ga jiki, kawai kungiya daya an nuna cewa yana da amfani wajen rage yawan cholesterol.
Za a iya narkar da fiber mai narkewa a cikin ruwa kuma yana samar da daidaitattun gel-kamar daidaito a cikin wuri mai narkewa. A gefe guda, za a iya narkar da fiber mai ƙyama a cikin ruwa, don haka yana wucewa ta hanyar hanyar narkewa wanda ba a musanya ba. Lokacin da ya zo zuciyarka lafiyar, yana nuna cewa fiber mai sauƙi mai amfani ne mai amfani a rage ƙananan cholesterol. A gaskiya ma, nazarin ya nuna cewa cinyewa 10 to 25 grams mai zazzage fiber a rana zai iya rage ƙwayar cholesterol ta kashi 18%.
Duk da haka, yana nuna kawai rage ƙananan cholesterol ( LDL ) naka; Kyakkyawan cholesterol (HDL) da triglycerides suna da rinjaye kawai akan fiber mai sauƙi.
Bugu da ƙari, ƙwayar zafin jiki ba ta bayyana tasirin ƙwayar cholesterol, amma yana da muhimmanci a ci gaba da kasancewa mai kula da lafiya.
Ta yaya Soluble Fiber Ya rage Cholesterol
Sugar zafin jiki yana rage cholesterol tawurin ɗaure shi a cikin ƙananan hanji. Da zarar cikin cikin ƙananan hanji, fiber yana haɗawa da ƙwayoyin cholesterol, hana su shiga jini kuma suna tafiya zuwa wasu sassa na jiki.
Maimakon haka, cholesterol za ta fita jiki ta wurin fice.
Fiber zafin jiki ya nuna zai zama tasiri ne kawai akan LDL cholesterol, don haka idan har ma kuna buƙatar rage ƙananan triglycerides, ko ƙara girman HDL ɗinku, mai zazzage fiber bazai iya taimaka maka ba saboda wannan sakamako zai iya kasancewa daga ƙananan ba don amfanin ba duk. Bugu da ƙari, kada ku dogara kawai da fiber don rage yawan ƙwayar cholesterol, tun da yake sakamako ne kawai. A cikin karatu har zuwa yau, LDL cholesterol zai iya karu da kashi 18 cikin dari ta hanyar amfani da fiber 30 grams mai sauƙi a kullum.
Sauran nau'in fiber, filaye mai tsada, yana cikin abinci mai kyau. Duk da yake irin wannan fiber ya bayyana yana da amfani da lafiyar mutane da yawa, ba ya rage ƙananan cholesterol.
Inda za a sami Farin Soluble
Abubuwa iri iri suna dauke da fiber mai narkewa. Ta hanyar amfani da yawancin 'ya'yan itatuwa, kayan lambu, hatsi, da legumes a cikin Abincin Abincin, ya kamata ku sami samfurin da za a iya amfani da ita a kowace rana.
Yayin da za a iya amfani da kayan fiber don cika wannan bukatu, ba'a ba da shawarar cewa kayi amfani da su a maimakon maye gurbin cin abinci mai kyau. 'Ya'yan itãcen marmari da kayan lambu sun ƙunshi wasu abubuwa masu mahimmanci, irin su bitamin, wanda ba za'a iya samuwa ta hanyar kariyar fiber ba.
Sources:
Rolfes SR, Whitney E. Mahimmancin Gina Jiki, 3rd 2005.
Poli A, Marangoni F, Paoletti R, et al. Tsarin ba da magani na marasa ciwon ƙwayoyin plasma cholesterol. Na'urar Metab na Disamba 2008; 18: S1-S16.
Brown L, Rosner B, Willett WW, et al. Cholesterol-ragewan tasiri na fiber na abincin abincin: meta-bincike. Am J Clin Nutr 1999; 69: 30-42.
Rahoton uku na Kwalejin Harkokin Ilimi na Cholesterol na kasa (NCEP) Kungiyar Kwararru ta Kwarewa, Bincike, da kuma Kula da Cholesterol mai Cikakken Yara a Adult (PDF), Yuli 2004, Cibiyar Nazarin Harkokin Ilimi na Heath: Cibiyar Zuciya ta Duniya, Lung, da Ciwon Blood.