Rimwe ndiro remangwanani rinogona kukupa mararamiro kune utano hwemoyo, kusanganisira kuderedza cholesterol yako. Oatmeal yakagadzirwa nemafuta evhu anokwanisa kugadzirwa kuva zvokudya zvakasiyana-siyana, kusanganisira porridges, cookies, uye kudya. Zvidzidzo zvakare zvakaratidza kuti oatmeal ine zvimwe zvinobatsira mwoyo-zvine utano. Izvi zvinonyanya kukonzerwa nepfuma yakawanda yemvura yakasanganiswa neyemagetsi, kunyanya beta-glucan, inowanika mu oatmeal.
Mumakore ose aya, kwakave nekuongororwa kwakawanda kwekutsvakurudza kwakaratidza kubatsira kwe oatmeal mukuderedza cholesterol mazinga. IU.S. Food and Drug Administration inogutsikana. Oatmeal yaiva imwe yezvokudya zvokutanga kutakura mwoyo hutano hwakanaka pahurairi yayo nekuda kwekuvimbisa kutsvakurudza kutsvaga.
Ko Oatmeal Inobatsira Sei Lower Cholesterol?
Inofungidzirwa kuti mafuta eat oal in oatmeal inosanganiswa necholesterol mumukomana muduku, zvino inosunga mumasikorole echolesterol uye inoitakura kunze kwemuviri panzvimbo iyo iri kupinda muropa.
Oatmeal inoita seinobudirira zvikuru pakuderedza LDL cholesterol ("bad" cholesterol) mazinga. Maererano neongororo dzevakuru, LDL cholesterol inogona kuderedzwa ne10 muzana pane dzimwe nguva. Mune zvidzidzo izvi, chero kupi zvako pakati pemakumi mana nemakumi matanhatu (60 kana 60 magamu) kana kuti imwechete ndiro yewaatmeal yakashandiswa nenyaya imwe neimwe pazuva. Cholesterol-kuderedza zvikomborero zve oatmeal kunewo-inotenderera.
Iko ndiko, iwe oatmeal unowedzera kudya, yakaderedza cholesterol yako ichaenda.
Kunyange zvazvo oatmeal inobatsira mukuderedza cholesterol , zvimwe zvezvigadzirwa zvinowanikwa mu oatmeal zvingave zvisina. Izvi zvinosanganisira boroti , chokoti, mukaka wose, uye cheese. Oatmeal inogona kushandiswa kugadzira granola kana mbiriso, asi kazhinji chibereko chacho chinokwidzika muhuga uye mafuta.
Iva nechokwadi chekutarisa zvinoshandiswa zvezviyo zve oatmeal uye zvakagadzirwa nemafuta paunoshumira kana iwe uchida kuzadza zvakakwana, cholesterol-kuderedza kuitika kwe oatmeal.
Instant Oatmeal Uyewo Inoderedza Cholesterol
Kana uri kutsvaga cholesterol-kuderedza zvinokonzera, pakarepo oatmeal kana kukurumidza-kubika oats kuita basa pamwe nesimbi-cut cut or oat rolled. Ivo vachiri kutaridzirwa sezviyo zvakakwana. Zvisinei, nokuti miviri iyi inoshandiswa kuva zvipfunho zvakanyanya zvakanyanya zvinokurumidza kudya, zvinowedzera zvinokonzerwa mukusimudza ropa rako rekuisa glucose. Kuchengetedza kukurumidza kukurumidza muropa rako glucose, kuchenjera kuva neproteine yakakonda kana mafuta ane utano nemaawa ako oatmeal, zvakadai semukaka wakaora mafuta kana nutswa yakakodzwa.
Unofanirwawo kuchenjerera kana uchitenga pakapakiti yakavhenganiswa pakarepo oatmeal kuti uone zvinoshandiswa. Mafomu aya anowanzosanganisira shuga uye zvinonaka zvausingadi.
> Sources:
> Ho HVT, Sievenpiper JL, Zurbau A, et al. Nzira ye oat β-glucan paLDL-cholesterol, kwete HDL-cholesterol, uye apoB yeCVD kuderedza ngozi: kuongorora nekugadzirisa uye meta-kuongorora miedzo yakarongedzwa nemaitiro. British Journal of Nutrition . 2016; 116 (08): 1369-1382. doi: 10.1017 / s000711451600341x.
> Tosh SM, Chu Y. Kugadziriswa kwekugadzirisa kwekugadzirisa kwekugadzirisa zviyo-zviyo zviyo zvekudya pane glycemic response. British Journal of Nutrition . 2015; 114 (08): 1256-1262. doi: 10.1017 / s0007114515002895.
> Whitehead A, Beck EJ, Tosh S, Wolever TM. Cholesterol-kuderedza migumisiro ye oat -glucan: meta-kuongororwa kwemiedzo yakarongedzwa. American Journal of Clinical Nutrition . 2014; 100 (6): 1413-1421. doi: 10.3945 / ajcn.114.086108.