Iingcali zeZondlo Ziba neengcebiso zabo zokuzithandela zeCholesterol
Ukufumana ukutya okuphantsi kwe-cholesterol emva kokuphila kwimihla ngemihla kunokuba nzima kakhulu. Kodwa kunokuba ucinge ukuba kufuneka uguqule yonke into ngokukhawuleza, ungaqala ngenguqu encinci-bayongeza. Apha, iingcali zondlo zixubusha iingcebiso zazo zeenombolo zokuqala kokutya okunciphisa i-cholesterol .
Qala Ukutya I-Steel-Cut Oatmeal
Yidla i- oatmeal ukunciphisa amanqanaba e-cholesterol, icebisa uKaren Graham, RD, umnikazi weeNgcebiso zeZondlo zokuNondla eS Scottsdale, eArizona.
Ndineempumelelo kakhulu ekunciphiseni i-cholesterol kubaxhasi bam baninzi. Abaninzi babo baye bakwazi ukuphuma kwimithi yabo-okanye abazange baqale ukuqala. Ndiyadla i-cup ye-oats-cut oats iintsuku ezintlanu ngeveki iiveki ezintandathu.
I-oats eziqhotyoshelwe rhoqo kunye ne-oats-cut-cut are almost equal nutritionally. Zomibini ziqukethe i- beta-glucan , "uhlobo lwefiber olubopha kwi-cholesterol emzimbeni kwaye lusususe," kusho uGraham. Uhlobo oluphambili yindlela abacutshungulwayo ngayo: i-oats-cut-oats, i-oat groats ixutywe ngumtya womatshini, obangela ukupheka okucothayo, ukupheka okwenkcenkceshe. I-oats edibeneyo, ngokuphambene, iyenziwa ngokutshisa i-oat groat kwaye iqhube i-flat, ivumela ixesha lokupheka ngokukhawuleza kunye nokuthungwa kwexesha.
Iimbini ze-iron-cut and rolled oats zinezinye iibhokhwe, xa zifaniswa ne-oatmeal ngokukhawuleza: ziyakudla ngokukhawuleza, zibangele ukunyuka okuncinci kwishukela legazi lakho, ngokutsho kwinqaku le-2015 kwiBritish Journal of Nutrition.
Ukuqhafaza izinto ezingcono
"Uluhlu lwezi-16 zakho zokutya ezithandayo," uncoma uCarol Ireton-Jones, Ph.D., i-RD, i-LD, umcebisi wonyango oluthileyo eCarrollton, eTexas. Khumbula ukubandakanya zonke iintlobo zokutya ezizityalo, ukusuka kwiziqhamo kunye nemifuno ukuya kwimifuno kunye nokutya okupheleleyo. "Ngokubhala uluhlu oluthandayo, unokwazi ukubona izinto onokutya endaweni yokutya kunye namafutha, ukubonelela ngendlela elula yokunciphisa i-cholesterol kunye nokunyuka kwamafutha."
Khetha Khetha, Ukutya okungapheliyo
"Yidla ngokupheleleyo, ukutya okwenene kwaye ugweme ukutya okucatshiwe okuqulethwe, okuqukethe iishukela ezongezelelweyo, i-sweeteners kunye ne-omega-6 oils ezibangela ukunyuka okukhulu komzimba, oku nokwenza ukwandisa amazinga e-cholesterol," kusho uSusan Dopart, uNutrition Consultant. eSanta Monica, eCalifornia, kunye nomlobi we-"Recipe Life for the Doctor's Dietitian" (iSGJ Publishing, 2009).
Yongeza kwiibhontshisi
Qala ukutya iiimbotyi rhoqo, uncoma uJan Patenaude, i-RD, i-CLT, uMlawuli weZondlo zoNyango kwi-Signet Diagnostic Corporation. "Kwiminyaka edlulileyo, abantu abacinga ukuba babesesidlo sokunciphisa i-cholesterol kodwa abazange bafumane impumelelo ngokuqinisekileyo bafumana amanqanaba abo behla xa bongeza iimbotyi kunye neentonga kwizidlo zabo imihla ngemihla," utshilo.
Umthombo:
UTosh noChu. Ukuphononongwa ngokuHlangeneyo kweMiphumo yokuPhathwa kweeNgcinci ze-Oat-Grain Oat kwiGlycemic Response. IBritish Journal of Nutrition, Oktobha 28, 2015, 114 (8): 1256-62.