Sesebelisoa sa mochine se bontšitsoe ho fokotsa k'holeseterole ea LDL ka 20%. Haholo-holo e sebetsa ka ho thibela ho ntša k'holeseterole ho tloha maling a manyenyane ho kena maling. U ka fumana fiber e sesebelitsoeng ho tsoa lijong tsa hau ka mefuta e sa tšoaneng ea lijo , ho akarelletsa:
- Lihlahisoa tsohle - tse kang raese e tletseng lijo-thollo, bohobe bohle ba koro, oatmeal le harese
- Li-legumes - ho akarelletsa linaoa, lentile, chickpeas le soy
- Meroho - e kang meroho e makhasi, celery, le meroho ea motso
- Litholoana - ho akarelletsa li-orange, liapole, monokotsoai le morara
Lenaneo la Thuto ea Cholesterol le American Heart Association le fana ka maikutlo a hore o lokela ho ja ligrama tse 25 tsa fiber e tsitsitseng letsatsi le leng le le leng. Leha ho le joalo, haeba u sa tloaelehe ho ja lijo tse phahameng kapa ha u na nako ea ho li tšoara lijong tsa hau, ho ka 'na ha e-ba boima ho nahana ka ho nka lisebelisoa tsa fiber ho e-na le hoo. Empa na ho noa lijo tse nang le fiber hantle feela joaloka lijo tse jeoang tse nang le fiber?
Ho na le mefuta e fapaneng ea lisebelisuoa tse ngata - tse nang le foromo e nang le phofshoana le ea capsule - e fumanehang ka li-aisles tsa pharmacy ea moo. Lihlahisoa tsena li ka tlas'a mabitso a sa tšoaneng 'me li na le mefuta e fapaneng ea fiber e tsitsitseng. Mefuta e latelang ke mefuta e fapaneng ea fiber:
- Psyllium (Konsyl, Metamucil, Fiberall, maruo a sa tšoaneng a lichelete)
- Koro ea dextrin (Melemo, mefuta e fapa-fapaneng ea lebenkele)
- Pectin (lihlahisoa tse sa tšoaneng tsa tlhaho)
- Polycarbophil (Fibercon, Fiberlax, mefuta e sa tšoaneng ea lichelete)
- Methylcellulose (Citrucel, mefuta e fapa-fapaneng ea mabenkele)
Le hoja ho noa li-fiber ho u lumella hore u khone ho finyella tekanyo e khothalletsoang ea fibollo ea hau ea lijo, ha e na ho fana ka divithamine, diminerale le lisebelisoa tse ling tse phetseng hantle tse ka fanang ka lijo tse ngata.
Ho phaella moo, liphuputso li bontšitse hore lisebelisuoa tse ling tse fanang ka lisebelisoa ha li u thuse haeba u sa ntse u latela lijo tse phetseng hantle. Ka hona, feela hobane o fumana fiber ea hao ho tsoa ho tlatsetso, o ntse o lokela ho latela lijo tse nang le phepo e nepahetseng ho theola lipids tsa hau.
Feela joaloka lijo tse phahameng tsa fiber, lisebelisoa tse ling li ka eketsa litla-morao tse sa rateheng, tse kang ho patoa, ho senya mpa le ho senya. Ho noa metsi a mangata ho ka u thibela ho ba le litla-morao tse bohloko tse bohloko. Haeba u thahasella ho kenyelletsa fiber e tlatsetsang e le karolo ea 'mele oa hau oa ho theolela k'homphieutha, u lokela ho bua le mofani oa hao oa tlhokomelo ea bophelo e le hore a ka hlahloba bophelo ba hau' me a tiise hore ho nka lisebelisuoa tsa fiber ho ke ke ha ntlafatsa boemo leha e le bofe ba bongaka oo u ka o etsang e-ba le ho kopana le meriana efe kapa efe eo u e nkang.
Lisebelisoa:
Rolfes SR, Whitney E. Tlhaloso ea phepo e nepahetseng, la 14th, 2015.
Anderson JW, Baird P, Davis RH le al. Melemo ea bophelo bo botle ba fiber. Tlhahiso ea lihlahisoa ka 2011; 64: 188-205.
Tlaleho ea Boraro ea Lenaneo la Thuto ea Cholesterol ea National (NCEP) Lekala la Boiphihlelo la Tlhahlobo, Tlhahlobo le Tlhokomelo ea Phahamo ea Mali e Phahameng ea Batho ba baholo (PDF), July 2004, Mekhatlo ea Sechaba ea Heath: National Heart, Lung, le Blood Institute.