Isitsha sekuseni se-oatmeal singakunika izinzuzo ezibhekiswe empilweni yenhliziyo, kufaka phakathi ukwehlisa i-cholesterol yakho. I-oatmeal yenziwe ngama-oats omhlabathi angenziwa zibe ukudla okuhlukahlukene, kufaka phakathi ama-porridges, amakhukhi, nokudla okulula. Ucwaningo lubonise ukuthi i-oatmeal inenzuzo enempilo enempilo. Lokhu kubangelwa ikakhulukazi emthonjeni ocebile wezintambo zokudla ezingasetshenziselwa amanzi, ikakhulukazi i-beta-glucan, etholakala ku-oatmeal.
Kule minyaka, kube khona ucwaningo oluningi oluye lwafakazela izinzuzo ze- oatmeal ekunciphiseni amazinga e-cholesterol. I-US Yokudla Nezidakamizwa Zokulawulwa Kwezidakamizwa iyaqiniseka. I-Oatmeal ingenye yezinto zokudla okuqala zokuthwala inhliziyo ukuhlukana okunempilo kwilebuli yayo ngenxa yokuthola okuthembisayo kocwaningo.
I-Oatmeal Yisiza Kanjani I-Cholesterol Engaphansi?
Kucatshangwa ukuthi ama-oat fibers e-oatmeal mix ne-cholesterol emathunjini amancane, bese ebopha amakhemikhali e-cholesterol futhi akhiphe emzimbeni esikhundleni sokungena egazini.
I-oatmeal ibonakala iyasebenza kakhulu ekunciphiseni i- LDL cholesterol (amazinga "amabi" we-cholesterol). Ngokwezifundo kubantu abadala, i- cholesterol ye-LDL inganciphisa ngamaphesenti ayishumi kwezinye izimo. Kulezi zifundo, noma yikuphi phakathi kwamagremu angu-40 no-60 (noma cishe isitsha esisodwa) se-oatmeal yayidliwa yi-subject ngayinye ngosuku. Izinzuzo zokunciphisa i-cholesterol ye-oatmeal nazo zixhomeke emzimbeni.
Okusho ukuthi, uma udla kakhulu, i-cholesterol yakho iyodlula.
Nakuba i-oatmeal iyasiza ekunciphiseni i-cholesterol , ezinye izithako ezibekwa oatmeal kungenzeka. Lezi zihlanganisa ibhotela , ushokoledi, ubisi obugcwele , noshizi. I-oatmeal ingasetshenziselwa ukwenza i-granola noma imishayo yokuphuza, kodwa ngokuvamile umkhiqizo ophumela kuleshukela namafutha.
Qinisekisa ukuhlola izithako zemikhiqizo ye-oatmeal kanye nokuqukethwe kwamafutha ngokukhonza uma ufuna ukufeza umphumela ogcwele, we-cholesterol-ukwehla kwe-oatmeal.
I-Oatmeal Esheshayo Futhi Iyanciphisa I-Cholesterol
Uma ufuna imiphumela yokunciphisa i-cholesterol, i-oatmeal esheshayo noma i-oats esheshayo yokupheka yenza umsebenzi kanye nama-oat-cut oats noma ama-oled aqoshiwe. Basacatshangwa ukuthi yi-okusanhlamvu okuphelele. Kodwa-ke, ngoba lezi zakhiwo zenziwe zibe yiziqu ezincane kakhulu ezisheshayo ukugaya, zinomthelela omkhulu ekukhuliseni izinga legazi lakho. Ukuze uvimbele ukukhuphuka okusheshayo egazini lakho legazi, kuwukuhlakanipha ukuthi ube neprotheyini enomzimba noma amafutha enempilo nge-oatmeal yakho esheshayo, njengobisi olunamafutha aphansi noma amantongomane aqoshiwe.
Kumele futhi uqaphele lapho uthenga i-oatmeal esheshayo efakwe emaphaketheni ukuze uqaphele izithako. Lezi fomu zivame ukufaka ushukela nama-flavorings ongayifuni.
> Imithombo:
> Ho HVT, Sievenpiper JL, Zurbau A, et al. Umphumela we-oat β-glucan ku-LDL-cholesterol, engeyona i-HDL-cholesterol, kanye ne-apoB ye-CVD ukunciphisa ingozi: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta yezilingo ezilawulwa ngokungahleliwe. I-British Journal Yokudla . 2016; 116 (08): 1369-1382. i-doi: 10.1017 / s000711451600341x.
> I-Tosh SM, i-Chu Y. Ukubuyekezwa kwesistimu yomphumela wokucubungula okusanhlamvu okugcwele okusanhlamvu kwi-response glycemic. I-British Journal Yokudla . 2015; 114 (08): 1256-1262. i-doi: 10.1017 / s0007114515002895.
> Whitehead A, i-Beck EJ, i-Tosh S, i-Wolever TM. Imiphumela ye-cholesterol-ukwehla kwe-oat -glucan: ukuhlaziywa kwemeta yezilingo ezilawulwa ngokungahleliwe. I-American Journal of Nutrition Clinic . 2014; 100 (6): 1413-1421. doi: 10.3945 / ajcn.114.086108.