Tinyere ihe oriri buru ibu na eriri ajuju nwere ike ime ihe di mkpa iji mee ka obi gi di ike. E nwere ụdị dịgasị iche iche nke eriri a pụrụ ịchọta na ihe oriri, gụnyere:
- beta glucan
- psyllium
- goms
- pectin
- ụfọdụ hemicelluloses
Mgbe a na-enyocha ya, ihe ndị a na - agbanwe agbanwe na gel na tract digestive. Ọ bụ ezie na fiber nwere ike ịmepụta aha ọma na ịchekwa ahụ ike gị - ọ pụkwara inye aka belata ọkwa cholesterol gị.
Ọ na-eme nke a site n'ịnọgidere ya ka ọ bụrụ mmiri ara ehi na obere eriri afọ gị, na-eme ka ha pụọ n'anụ ahụ site na gị. Ebe ọ bụ na ọ dị mkpa ka cholesterol mee ka mkpụrụ ndụ bile nyere aka na mgbaze nke abụba, a ga-ewepụ ọbara cholesterol na ọbara - wee belata ọkwa cholesterol gị.
Iji eriri a na-edozi na-emetụta gị LDL cholesterol. N'eziokwu, ọmụmụ ihe egosila na ihe dịka gram 25 nwere ike ịkụda LDL site na ruo 18%. N'ihi ike cholesterol-downering nke nwere eriri ajuju, American Heart Association na-atụ aro na ị ga-etinye aka na gram 25 nke na-eri nri kwa ụbọchị.
Ọ bụ ezie na enwere ihe mgbakwunye nwere eriri nwere ike ịzụta, e nwekwara ọtụtụ ihe oriri ndị nwere ezigbo ụba eriri. Ọ bụghị naanị na ihe oriri ndị a na-enye nri gị na eriri a na-edozi, ha nwekwara ike inye ọtụtụ nri ndị ọzọ dị mma maka nri gị ma ọ bụ nri.
Ya mere, ọ bụrụ na ịchọrọ ịba ụba nke eriri a na-edozi na cholesterol-na-ebelata nri, gbalịa ịgbakwunye ihe oriri ndị ahụike na ndepụta ndepụta gị.
Mkpụrụ
Mkpụrụ osisi ọ bụla - gụnyere tomato, unere, na citrus mkpụrụ - nwere mgbanwe dịgasị iche iche eriri. Ụdị ụdị eriri a na-ahụ anya na mkpụrụ osisi gụnyere pectin na ụfọdụ hemicelluloses.
Ya mere, ma ị na-ejide onwe gị dị ka nri ma ọ bụ na-agwakọta ya na smoothie - gụnyere mkpụrụ osisi bụ otu ụzọ iji nweta eriri gị nwere ike ịmepụta.
- Mkpụrụ osisi Citrus, gụnyere - oranges, kiwi, mkpụrụ osisi amịlị, limes, na lemons - nwere eriri a soluble. N'ikpuru, ọkara nke mkpụrụ osisi mkpụrụ vaịn nwere ihe dịka 1 gram nke eriri mmiri, ebe otu obere oroma nwere ike ịnwe ihe dịka gram 1.8 nke eriri a na-edozi.
- Ụdị mkpụrụ osisi ndị ọzọ, dị ka apụl, pears, na plums dị elu na pectin. Iji nweta uru zuru ezu nke eriri ndị mkpụrụ osisi ndị a na - enye - na - edebe peel. Peel nwere ike ịnwe eriri soluble na mkpụrụ ndị ọzọ. Otu obere apụl nwere ihe dị ka 1 gram nke eriri soluble.
- Kwa otu iko tomato - gụnyere blueberries, strawberries, na raspberries - nwere ihe ọ bụla n'etiti 0,3 na 1.1 grams nke eriri.
Akwụkwọ nri na Mushrooms
Ihe ọhụụ nile na-akụkwa-jupụtara na eriri. Ọ bụghị nanị na ha nwere eriri a pụrụ ịmepụta - dịka ụfọdụ hemicelluloses, ha dịkwa elu n'ime eriri na-enweghị ike ime. Ọnụ ụdọ eriri a na-ahụkarị na-adị n'ọtụtụ ebe. Ebe otu ọkara iko nke cucumbers raw nwere ike ịnwe ihe dịka 0,1 grams nke eriri a soluble, otu ego broccoli ma ọ bụ turnips nwere ike ịnwe ihe dị ka 1.7 grams nke eriri soluble. Ọbụna ka, akwụkwọ nri dị elu n'ụdị nri dị iche iche mgbe ị na-abụ obere na abụba na calorie, n'ihi ya, nweere onwe gị ịkọba ha na efere gị.
Otú ọ dị, ị ga-akpachara anya ka ị ghara ịgbakwunye ụbụrụ dị egwu, gbasaa, ma ọ bụ ejiji na-eri gị, ebe ọ bụ na nke a nwere ike imebi uru bara uru nke ihe oriri ndị a.
Mkpụrụ ọka nwekwara ike ịbụ ụda eriri - ma dị elu na glucan beta. Otu iko nke mushrooms uncooked nwere ike ịnwe ihe dị ka 0,1 grams nke eriri soluble. Otú ọ dị, nke a nwere ike ịdịgasị iche dị ka ụdị ero.
Mkpụrụ na Mkpụrụ
Ọ bụghị nanị na mkpụrụ osisi dị na Omega-3 abụba, protein, na mineral, ha nwekwara ụdị eriri dị iche iche. Nnyocha egosiwo na obere mkpuru - gụnyere walnuts, almọnd, pistachios, ma ọ bụ pecans - nwere ike ime ka profaịlụ gị dị mma.
Ihe omimi nke abuo nwere 0.1 g nke eriri ajuju, ebe 10 nnukwu okere nwere ike inwe ihe ruru 0.6 grams.
Mkpụrụ - na ihe ha na-eme - nwere sodable eriri. Ọ bụ ezie na tablespoon nke sunflower ma ọ bụ mkpụrụ osisi sesame nwere ihe dị ka 0,1 gram nke eriri soluble, otu ụdị flaxseeds nwere ihe ruru 1.1 grams nke eriri soluble.
Yabụ, jide n'aka na ị ga-etinye nri ndị a dị mma na cholesterol-ịkụda nri nri. Mkpụrụ na mkpuru osisi nwere ike iwesa onwe ha ma ọ bụ fesa ya n'elu salad elu gị ma ọ bụ nri nri.
Mkpụrụ zuru ezu
Ụfọdụ mkpụrụ ọka zuru ezu juru-juputara na eriri soluble - gụnyere ụdị dịka blu glucan na psyllium. Ọ bụrụ na ị na-achọ mkpụrụ ọka zuru oke iji tinye nri gị na-abụchaghị abụba, jide n'aka na ị ga-agụnye mkpụrụ ọka ndị a dum iji mezuo uru ị na-etinye na fiber.
- Oatmeal
- Buckwheat
- Millet
- Barley
- Amaranth
- Quinoa
- Nri ọka osikapa
Mkpụrụ zuru ezu nwere eriri dị iche iche nke nwere ike ịmịnye ya. Dịka ọmụmaatụ, ọkara iko nke ọkara bred nwere ike ịnwe ihe dị ka gram 0.8 nke eriri soluble ebe iko atọ nke anọ nke oat bran nwere ike ịnwe ihe dị ka 2.2 grams nke fiber soluble kwa-eje ozi.
Mkpụrụ akwụkwọ
Mkpụrụ osisi ndị ọzọ bụ ihe ọzọ na-eju anya nke eriri na-edozi. Ihe oriri a gụnyere:
- Chickpeas
- Peas
- Agwa
- Lentils
Akụkụ nke ọkara nke ejiji gị kachasị mma nwere ike ịnwe ihe ọ bụla n'etiti 0,5 na 2.4 grams nke eriri nwere ike ịmepụta. Mkpụrụ osisi ndị ahụ dị nnọọ mma, a pụkwara itinye ya na ihe fọrọ nke nta ka ọ bụrụ ihe ọ bụla efere - ya mere, nweere onwe gị ịgbakwunye ihe oriri ndị ọzọ dị elu na-eri nri gị iji mee ka ụbụrụ gị sie ike maka ụbọchị.
Isi mmalite:
Akuko nke ato nke usoro ntụrụndụ Cholesterol National (NCEP) Panel nke ọkachamara na nchọpụta, Nyocha, na Ọgwụgwọ nke Cholesterol Ọbara Elu na Ndị okenye (PDF), July 2004, National Institute of Health: National Heart, Lung, and Blood Institute.
Rolfes SR, Whitney E. nghọta Nutrition, 13th afọ 2013.
Ihe ntanye nke ihe oriri na òkè ndi ozo. Ọrụ Ahụ Ike University nke Harvard. Weebụsaịtị: http://huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Fiber.pdf. Nweta na December 10, 2015.