Chikafu Nyanzvi Inoshandisa Zvavanoda Cholesterol-Kupedza Mazano
Kugamuchira kudya kwe-cholesterol mushure mehupenyu hwemagariro ega kunogona kunge kwakaoma zvikuru. Asi panzvimbo yekufunga kuti unoda kuchinja zvinhu zvose kamwechete, unogona kutanga nechinhu chiduku-kuchinja-vanowedzera. Pano, nyanzvi dzezvokudya zvinopawo mazano avo okutanga ekutanga cholesterol-kuderedza kudya .
Tanga Kudya Steel-Cut Oatmeal
Kudya oatmeal kuderedza cholesterol, inokurudzira Karen Graham, RD, muridzi weChrisative Nutrition Consultants muS Scottsdale, Arizona.
"Ndave ndakabudirira zvikuru mukuderedza cholesterol kune vakawanda vevatengi vangu.Vazhinji vavo vakwanisa kubva pamishonga yavo-kana kuti havana kumbofanira kutanga. kwemavhiki matanhatu.Zvose zvinotora! "
Mafuta anogadzirwa nguva dzose uye oats-cut cut zvinenge zvakafanana nekudya zvinovaka muviri. Zvose izvi zvine beta-glucan , "chimiro chendaneti chinosunga cholesterol mumuviri uye chinochibvisa," anodaro Graham. Misiyano yakakura ndeyekuti inoshandiswa sei: ine iron-cut oats, maoat groats anonatswa nemagetsi, iyo inokonzera kucheka-kubika, nutty-tasting chewy oatmeal. Mafuta anogadzirwa, zvakasiyana, anoshandiswa nokuputira oat groat nekubva aifukisa, achipa nguva yekubika nekukurumidza.
Zvose simbi-akacheka uye zvakagadziriswa oats zvine imwe mhando, zvichienzanisa neawa rinotora oatmeal: vanochera zvishoma nezvishoma, zvichiita kuti zvishoma zvishoma kuenzaniswa mumashuga enyu eropa, maererano neshoko ra2015 muBritish Journal of Nutrition.
Shingairira Zvakanakisisa Zvisarudzo
"Nyora pasi 16 zvezvokudya zvako zvaunofarira," inokurudzira Carol Ireton-Jones, Ph.D., RD, LD, mupi wezvokudya zvinovaka muviri muCarrollton, Texas. Yeuka kuisa marudzi ose ezvokudya zvakadyarwa, kubva pazvibereko nemiriwo kusvika kune marisi uye mbeu yose. "Nokunyora zvaunoda, unogona kuona zvinhu zvaunogona kudya panzvimbo yezvokudya zvakagadzirwa nemafuta, zvichipa nzira iri nyore yokuderedza cholesterol uye kudya kwemafuta."
Sarudza Zvose, Zvisina Kudyiwa Zvokudya
"Idya zvakakwana, zvekudya zvechokwadi uye usapinda kudya zvakagadziriswa zvakagadziriswa, izvo zvinowedzera shuga, zvinotapira uye mafuta omega-6 izvo zvose zvinoita kuti kuwedzera kuve mumuviri, izvo zvinogonawo kuwedzera cholesterol," anodaro Susan Dopart, Nutrition Consultant muSanta Monica, California, uye munyori we "A Recipe for Life neDhictor's Dietitian" (SGJ Publishing, 2009).
Wedzera muhairi
Tanga kudya mahairi nguva dzose, inokurudzira Jan Patenaude, RD, CLT, Mutungamiriri weZvipatano Zvokudya zveSignet Diagnostic Corporation. "Makore apfuura, vanhu vaifunga kuti vaiva necholesterol-kuderedza kudya asi vasina kuwana kubudirira kwechokwadi vakawana mazinga avo kuti aende pasi kana vawedzera maharanti uye nutswe kudya kwavo zuva nezuva," anodaro.
Kunobva:
Tosh naChu. Kuongorora kwakarongeka kweMigumisiro yeKuchengetwa kweBaal-Grain Oat Zvokudya paGlycemic Response. British Journal of Nutrition, Gumiguru 28, 2015, 114 (8): 1256-62.