Izindleko zokudla okunomsoco zisebenzisa ama-Cholesterol ayethandayo-Ukunciphisa Amathiphu
Ukwamukela ukudla okuphansi kwe-cholesterol emva kokuphila kwesikhashana kungaba yinselele kakhulu. Kodwa kunokuba ucabange ukuthi udinga ukushintsha konke konke ngesikhathi esisodwa, ungaqala ngenguquko eyodwa encane-ayengeza. Lapha, ochwepheshe bezokudla banokwabelana ngamathiphu abo ambalwa okuqala ukudla kokuncipha kwe-cholesterol .
Qala Ukudla i-Steel-Cut Oatmeal
Yidla i- oatmeal ukunciphisa amazinga e-cholesterol, itusa u-Karen Graham, RD, umnikazi wabaxhumanisi abahlanganisayo bokudla okunomsoco eS Scottsdale, e-Arizona.
"Ngiphumelele kakhulu ekunciphiseni i-cholesterol kumaklayenti amaningi ami. Abaningi babo baye bakwazi ukuphuma emithini yabo-noma kwakungadingeki ukuba baqale. Ngidla i-½ indebe ye-oats-cut oats izinsuku ezinhlanu ngesonto amaviki ayisithupha. Konke okudingekayo! "
Ama-oats aqoqwe njalo kanye nama-oats-cut-cut aphakathi kokudla okunomsoco. Zomi zombili ziqukethe i- beta-glucan , "uhlobo lwefayibha olubopha ku-cholesterol emzimbeni bese ulususa," kusho uGraham. Umehluko oyinhloko wukuthi bahlungwa kanjani: nge-oats-cut cut, ama-oat groats ahlanjululwe umshini womshini, okwenza kube nokupheka okuncane, ukupheka okunambitheka okunomsoco. Ama-oats aqoshiwe, ngokuphambene, ayenziwa ngokugcoba i-oat groat bese eguqa, evumela isikhathi sokupheka ngokushesha nokuthungwa okuncane.
Kokubili i-oven-cut and rolled oats inomunye uketshezi, uma kuqhathaniswa ne-oatmeal esheshayo: igaye kancane kancane, okuholela ekukhuleni okuncane okulinganiselwe egazini lakho legazi, ngokusho kwe-athikili ka-2015 e-British Journal of Nutrition.
Qinisa izinketho ezingcono
"Faka uhlu lwezidakamizwa ezingu-16 zokudla okuthandayo," kuphakamisa uCarol Ireton-Jones, Ph.D., RD, LD, umxhumanisi wezokwelapha odlayo eCarrollton, eTexas. Khumbula ukufaka zonke izinhlobo zokudla ezitshalwe ezitshalweni, kusukela ezitshalweni kanye nemifino kuya emasimini kanye nohlamvu oluphelele. "Ngokufaka kuhlu lokho okuthandayo, ungabona izinto ongazisebenzisa esikhundleni sokudla okusetshenzisiwe namafutha, unikeze indlela elula yokunciphisa uketshezi ne-fat."
Khetha Ukudla Okuphelele, okungaphenduliwe
"Yidla konke, ukudla okuyiqiniso futhi ugweme ukudla okusetshenziselwe okufakiwe, okuqukethe ushukela owedeziwe, ama-sweeteners nama-omega-6 azo zonke izinto ezibangela ukuvuvukala emzimbeni, okungase kwandise amazinga e-cholesterol," kusho uSusan Dopart, uNutrition Consultant. eSanta Monica, California, nomlobi we-"A Recipe for Life nguDokotela weDietitian" (SGJ Publishing, 2009).
Ngeza kubhontshisi
Qala ukudla ubhontshisi njalo, uncoma uJan Patenaude, i-RD, i-CLT, uMqondisi weZempilo Yokudla nge-Signet Diagnostic Corporation. "Eminyakeni edlule, abantu ababecabanga ukuthi babesidlalweni sokuncipha kwe-cholesterol kodwa abazange baphumelele ngokuqinisekile ukuthi amazinga abo awela phansi uma befaka ubhontshisi namantongomane ekudleni kwabo nsuku zonke," usho kanje.
Umthombo:
UTosh noChu. Ukubuyekezwa Okuhlelekile Kwempumelelo Yokucubungulwa Kwezitshalo Zomquba Zomquba Ophelele Ngezimpendulo Ze-Glycemic. I-British Journal of Nutrition, October 28, 2015, 114 (8): 1256-62.