Isitya sekusasa se-oatmeal sinokunika inzuzo kwimpilo yentliziyo, kuquka nokunciphisa i-cholesterol yakho. I-Oatmeal yenziwe nge-oats yomhlaba enokuthi ibe yintlobo yokutya, kuquka ii-porridges, i-cookies, kunye ne-snacks. Ucwaningo luye lwabonisa ukuba i-oatmeal inenzuzo enempilo. Oku kubangelwa ngumthombo ocebileyo wee- fiber dietary fibers , ngakumbi i-beta-glucan, efumaneka kwi-oatmeal.
Kule minyaka, kukho ezininzi uphando zophando oluye lwafakazela iinzuzo ze- oatmeal ekunciphiseni amazinga e-cholesterol. Ulawulo lwe-US Food and Drug uqinisekile. I-Oatmeal yayiyinye yezinto zokuqala zokutya ukuze ithwale intliziyo ehlukeneyo kwilebula yayo ngenxa yezinto ezifunyenweyo zophando.
I-Oatmeal Inceda njani i-Cholesterol engaphantsi?
Kucingelwa ukuba i-oat fibers kwi-oatmeal mix mix with cholesterol emathunjini amancinci, uze ubophe kwiimelelekliya ze-cholesterol uze uzikhuphe emzimbeni esikhundleni sokuba ungene kwigazi.
I-Oatmeal ibonakala iyasebenza kakhulu ekunciphiseni i- LDL i- cholesterol ("i-bad" ye-cholesterol). Ngokwezifundo kubantu abadala, i- cholesterol ye-LDL ingancitshiswa ngama-10 ekhulwini kwezinye iimeko. Kulezi zifundo, naphi na phakathi kwama-40 no-60 amagremu (okanye isitya esinye) se-oatmeal sachithwa yinto nganye ngosuku. Izinzuzo zokunciphisa i-cholesterol ye-oatmeal nazo zixhomekeke kumthamo.
Oko kukuthi, xa udla oatmeal, i-cholesterol yakho iya ngaphantsi.
Nangona i-oatmeal inceda ekunciphiseni i-cholesterol , ezinye zezithako ezibekwe kwi-oatmeal akunakho. Ezi ziquka ibhotela , ushokoledi, ubisi obupheleleyo kunye noshizi. I-Oatmeal ingasetyenziselwa ukwenza igranola okanye i-snack bars, kodwa ngokuqhelekileyo umphumo ophezulu ushukela kunye namafutha.
Qinisekisa ukujonga izithako zeemveliso ze-oatmeal kunye nomxholo weenqatha ngokusebenza xa ufuna ukufezekisa ngokupheleleyo, umphumela wokunciphisa i-oatmeal.
I-Oatmeal esheshayo nayo iyanciphisa i-Cholesterol
Ukuba ufuna i-cholesterol-downing effects, i-oatmeal okanye i-oats yokupheka ngokukhawuleza yenza umsebenzi kunye ne-oats-cutting cut or oats. Basabonwa njengengqolowa epheleleyo. Nangona kunjalo, ngenxa yokuba ezi ntlobo zenziwe zibe ngamaqabunga amancinci anokukhawuleza ukugaya, zinefuthe elongezelelweyo ekuphakanyeni izinga lakho legazi le-glucose. Ukuthintela ukunyuka okukhawulezileyo kwigazi lakho, kuyisilumko ukuba ube neprotheni ephilileyo okanye ioli ephilileyo kunye ne-oatmeal yakho esheshayo, njengobisi obuncinci okanye amantongomane aqoshiwe.
Kufuneka uqaphele xa uthengisa i-oatmeal ekhethiweyo ephawanyisiweyo ukuba uqaphele izithako. Ezi fom zihlala ziquka ushukela kunye neengqungquthela ongazifunayo.
> Imithombo:
> Ho HVT, Sievenpiper JL, Zurbau A, et al. Impembelelo ye-oat β-glucan kwi-LDL-cholesterol, engekho i-HDL-cholesterol, kunye ne-apoB yokunciphisa ubungozi be-CVD: uhlaziyo oluchanekileyo kunye nokuhlaziywa kweemvavanyo ezilawulwa ngokungenamsebenzi. IBritish Journal of Nutrition . 2016; 116 (08): 1369-1382. i-doi: 10.1017 / s000711451600341x.
> Tosh SM, Chu Y. Ukuhlaziywa kwesistim echaphazelekayo ekusebenziseni i-oat okusanhlamvu eseleyo kwi-response glycemic. IBritish Journal of Nutrition . 2015; 114 (08): 1256-1262. i-doi: 10.1017 / s0007114515002895.
> I-Whitehead A, i-Beck EJ, iTosh S, i-Wolever TM. Imiphumo yokunciphisa i-cholesterol ye-oat -glucan: uhlalutyo lwe-meta lwezilingo ezilawulwa ngononophelo. I-American Journal ye-Clinical Nutrition . 2014; 100 (6): 1413-1421. i-doi: 10.3945 / ajcn.114.086108.