An nuna fiber mai sauƙi a cikin binciken don rage LDL cholesterol ta hanyar zuwa 20%. Hakan ya fara aiki ta hana ƙin cholesterol daga ƙananan hanji cikin jini. Zaka iya samun fiber mai narkewa daga abincinka ta hanyoyi daban-daban, ciki har da:
- Dukan hatsi - irin su hatsin hatsi, shinkafa, alkama, da sha'ir
- Legumes na ciki - ciki har da wake, lentils, chickpeas da soy
- Kayan lambu - irin su ganye leafy, seleri, da kuma kayan lambu
- Fruit - ciki har da alamun, apples, berries and grapes
Cibiyar Nazarin Harkokin Cholesterol ta kasa da Ƙungiyar Ƙungiyar Amirkancin Amurka ta ba da shawara cewa ya kamata ku ci gaba da yin amfani da fiber 25 grams a kullum. Duk da haka, idan ba a yi amfani da ku don cin abinci mai tsayi ba ko basu da lokaci don dacewa da su a cikin abincinku, yana iya yin jaraba don yin la'akari da ɗaukar kariya a maimakon. Amma yana shan kariyar fiber kamar yadda yake cin abinci abin da ke cikin fiber mai narkewa?
Akwai nau'i-nau'i na fiber iri-iri - a cikin ƙwayar da aka yi da ƙanshi - da ke cikin sassan kantin ku na gida. Wadannan samfurori suna ƙarƙashin sunaye daban-daban kuma sun ƙunshi nau'o'in fiber mai narkewa. Ayyukan da ke biyo baya sune siffofin fiber mai narkewa:
- Psyllium (Konsyl, Metamucil, Fiberall, shaguna masu yawa)
- Wheat dextrin (Benefiber, shaguna masu yawa)
- Pectin (samfurori iri-iri)
- Polycarbophil (Fibercon, Fiberlax, daban-daban store brands)
- Methylcellulose (Citrucel, daban-daban kantin sayar da kayayyaki)
Kodayake shan kariyar fiber ya ba ka damar dacewa da nau'in abincin da za a iya sarrafawa a cikin abincinka, ba zai samar da bitamin, ma'adanai, da wasu kayan gina jiki mai kyau wanda abinci mai fiber zai iya ba.
Bugu da ƙari, nazarin ya nuna cewa kariyar kari ba su da amfani a gare ku idan ba ku riga ku bi abincin lafiya ba. Saboda haka, kawai saboda kuna samun fiber daga ƙarin, har yanzu ya kamata ku bi lafiya, daidaita cin abinci don rage labarun ku.
Kamar dai abincin abinci mai fiber, ƙwayoyi na fiber na iya haifar da wasu cututtukan da ba a so, kamar maƙarƙashiya, ƙuƙwalwa na ciki, da kuma bloating. Shan shan ruwa mai yawa zai iya taimaka maka hana ka fuskanci wannan tasiri mai ban sha'awa. Idan kuna sha'awar ciki har da haɓakar fiber a matsayin ɓangare na tsarin tsarin kuɓutar ƙwayar cholesterol, ya kamata kuyi magana da ma'aikatan lafiyarku domin ya iya tantance lafiyarku kuma ku tabbata cewa karɓar kariyar fiber ba zai kara tsananta yanayin da kuke da shi ba. sami ko yin hulɗa tare da duk magunguna da kake ɗauka.
Sources:
Rolfes SR, Whitney E. Mahimmancin Gina Jiki, 14th ed 2015.
Anderson JW, Baird P, Davis RH et al. Amfanin kiwon lafiya na fiber abinci. Nutr Rev 2011; 64: 188-205.
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.