ʻO ka ʻai ʻana i ka pulupulu e hoʻohaʻahaʻa i ke kolesterol

Anter

• No ke aha e kōkua ai nā fiber i ka hoʻoliʻiliʻi kolesterol
• He aha nā lepe soluble a insoluble

ʻO ka hoʻonui ʻana i ka ʻai o ka fiber i kēlā me kēia lā kahi hoʻolālā maikaʻi loa e hoʻohaʻahaʻa i nā pae kolesterol i loko o ke koko a, no laila, pono e hoʻopukapuka kekahi i nā meaʻai e like me nā hua piha, nā hua ʻole a me nā mea kanu ʻole.

ʻO ka hoʻohui ʻana i nā ʻanoʻano e like me sesame, flaxseed, sunflower a me ka poppy i ka yogurt, no ka laʻana, he ala maʻalahi loa ia e hoʻonui ai i ka nui o nā fiber āu e ʻai mau ai, he ala maikaʻi loa ia e kaohi ai i ka cholesterol a hoʻomaikaʻi hoʻi i ka lawe ʻōpū.

No ke aha e kōkua ai nā fiber i ka hoʻoliʻiliʻi kolesterol

Kōkua nā fiber i ka mālama ʻana i ke kolamu no ka mea lawe lākou i nā mole momona liʻiliʻi i ka pōpō fecal, hiki ke hoʻopau kūlohelohe ʻia e ke kino, akā i mea e loaʻa ai ka hopena i manaʻo ʻia he mea nui ia e inu i ka nui o ka wai a i ʻole nā ​​wai e hoʻomaʻemaʻe e like me ka ti ʻole ʻole e hōʻoia e ʻoi aku ka palupalu o ka palaoa fecal a hiki ke hele i loko o ka ʻōpū holoʻokoʻa, hoʻopau maʻalahi ʻia.

ʻO kekahi mau laʻana o nā meaʻai fiber kiʻekiʻe:

• Mea ʻai: nā pīni ʻōmaʻomaʻo, kāpiki, beets, ʻokra, spinach, eggplant;
• Hua: strawberry, ʻalani, pear, apple, papaya, pineapple, mango, hua waina;
• Palaoa: nā lihi, nā pī, nā pīni, nā soybeans a me nā pīpī;
• Nā palaoa: palaoa holoʻokoʻa, oat bran, germ germ;
• Nā meaʻai mākaukau: laiki ʻeleʻele, palaoa hua, biskwita ʻeleʻele;
• Nā hua: flaxseed, sesame, sunflower, popi.

ʻO ka hana o nā fibers dietary ka mea nui e hoʻoponopono i ka lawe ʻōpū akā hāʻawi pū lākou i kahi ʻano o ka māʻona, hiki iā lākou ke keakea i ka lawe ʻana o nā kō a me nā momona, no laila he mea pono nui ia no ka kaohi o ke kaupaona, ka kolesterol a me nā triglycerides kekahi.

He aha nā lepe soluble a insoluble

ʻO nā olonā i hoʻonā ʻia ka mea e hoʻoheheʻe i ka wai a ʻo nā olonā hiki ʻole ke hoʻoheheʻe ʻia i ka wai. No ka kaohi kolesterol, ʻo ka mea kūpono loa nā olonā hiki ke hoʻoheheʻe ʻia i loko o ka wai e hana i kahi gel a noho i loko o ka ʻōpū no ka manawa lōʻihi, no laila hāʻawi i kahi ʻano o ka māʻona. Hoʻopili pū kēia mau olonā i ka momona a me ke kō, a laila hoʻopau ʻia i ka pahu.

ʻAʻole hoʻoheheʻe ʻia nā olonā ʻole i loko o ka wai, hoʻonui lākou i ka lawe ʻana o ka ʻōpū no ka mea hoʻonui lākou i ka nui o nā feces no ka mea noho paʻa lākou i loko o ka ʻōpū e hoʻomaikaʻi ai i ka paʻa paʻa, a e kōkua ana e hōʻemi i ka hiʻona o hemorrhoids a me ka mumū o ka ʻōpū akā ʻaʻole maikaʻi i ka kaohi ʻana i ka cholesterol. .

ʻO kahi ala maikaʻi e hoʻopau ai i ka nui kikoʻī o ka fiber e kōkua ai i ka mālama ʻana i ka cholesterol ma o ka pulupulu pulina e like me Benefiber, no ka laʻana.