Cin Fiber Yana Rage Kwalastaral

Wadatacce

• Me yasa zaren ya taimaka wajen rage cholesterol
• Menene fiber mai narkewa da mara narkewa

Theara yawan amfani da zaren yau da kullun babbar dabara ce don rage matakan cholesterol a cikin jini kuma, sabili da haka, ya kamata mutum ya saka hannun jari a cikin abinci kamar su hatsi, 'ya'yan itacen da ba a sare ba da kayan lambu.

Seedsara tsaba kamar sesame, flaxseed, sunflower da poppy zuwa yogurt, alal misali, hanya ce mai sauƙi mai sauƙi don ƙara yawan zaren da kuke amfani da shi a kai a kai, kasancewa hanya ce mai kyau don sarrafa ƙwayar cholesterol da kuma haɓaka hanyar hanji.

Me yasa zaren ya taimaka wajen rage cholesterol

Fibers suna taimakawa wajen sarrafa cholesterol saboda suna dauke da kananan kwayoyin kitse zuwa kek, wanda za a iya kawar da shi ta hanyar jiki, amma don samun tasirin da ake tsammani yana da mahimmanci a sha ruwa da yawa ko ruwa mai tsabta kamar shayi mara dadi don tabbatar da cewa kek ɗin fecal ya zama mai laushi kuma zai iya ratsa cikin hanjin duka, ana cire shi da sauƙi.

Wasu misalai na babban abincin fiber sune:

• Kayan lambu: koren wake, kabeji, beets, okra, alayyafo, ƙwai;
• 'Ya'yan itãcen marmari strawberry, lemu, pear, apple, gwanda, abarba, mangoro, innabi;
• Hatsi: lentil, wake, wake, waken soya da kaji;
• Fure: dukan alkama, oat bran, ƙwayar alkama;
• Shirye-shiryen abinci: shinkafa mai ruwan kasa, biredin iri, biskit mai ruwan kasa;
• Tsaba: flaxseed, sesame, sunflower, poppy.

Ayyukan zarurrukan abin ci shine akasari don tsara hanyar wucewa ta hanji amma kuma suna ba da jin ƙoshin lafiya, suna da ikon tsoma baki tare da shayar sugars da kitse, saboda haka kasancewa kayan aiki masu mahimmanci don kula da nauyi, cholesterol da kuma triglycerides.

Menene fiber mai narkewa da mara narkewa

Filaye masu narkewa sune waɗanda ke narkewa cikin ruwa kuma fibers marasa narkewa sune waɗanda basa narkewa cikin ruwa. Don kula da cholesterol, mafi dacewa shine zaren narkewa waɗanda ke narkewa a cikin ruwa suna samar da gel kuma zama a cikin ciki na tsawon lokaci, saboda haka yana ba da babban jin daɗi. Waɗannan zaren suna ɗaura da kitse da sukari, waɗanda kuma sai a shafe su a cikin tabon.

Filayen da basa narkewa basa narkewa a cikin ruwa, suna hanzarta wucewar hanji saboda suna kara yawan najasa saboda suna nan daram a duk hanyar hanji suna inganta maƙarƙashiya, kuma suna taimakawa rage bayyanar basir da kumburin hanji amma basu da inganci wajen sarrafa cholesterol .

Hanya mai kyau don cinye ainihin adadin zaren da ke taimakawa sarrafa cholesterol ta hanyar ƙarin ƙwayar fiber kamar Benefiber, misali.