Chophika cha m'mawa cha oatmeal chingakupatseni ubwino ku thanzi la mtima, kuphatikizapo kuchepetsa cholesterol. Oatmeal ndi opangidwa ndi oats pansi omwe angapangidwe kukhala zakudya zosiyanasiyana, kuphatikizapo porridges, cookies, ndi zopsereza. Kafukufuku wasonyeza kuti oatmeal ili ndi phindu lina labwino la mtima. Izi zimachokera ku chitsime chochuluka cha zakudya zowonjezera madzi , makamaka beta-glucan, zomwe zimapezeka mu oatmeal.
Kwa zaka zambiri, pakhala pali maphunziro ambiri ofufuza omwe awonetsa phindu la oatmeal pochepetsa mafuta a kolesterolini. Utsogoleri wa US Food and Drug Administration uli wotsimikiza. Oatmeal ndi imodzi mwa zakudya zoyambirira kuti zikhale ndi moyo wathanzi pamalopo chifukwa cha malonjezo okayikitsa.
Kodi Oatmeal Amathandizira Bwanji Chochepa Chotsterol?
Zimaganiziridwa kuti mafuta oatti a oatmeal osakanikirana ndi cholesterol m'matumbo ang'onoang'ono, amamangapo mamolekyulu ya cholesterol ndikuwutulutsa kunja kwa thupi mmalo mwa kulowa mu magazi.
Oatmeal zikuwoneka kuti ndi othandiza kwambiri pakuchepetsa LDL cholesterol (ma "choipa"). Malinga ndi kafukufuku wa akuluakulu, cholerala cha LDL chingathe kuchepetsedwa ndi 10 peresenti nthawi zina. Mu maphunziro awa, kulikonse pakati pa 40 ndi 60 gmm (kapena pafupifupi mbale imodzi) ya oatmeal idadedwa ndi phunziro lirilonse patsiku. Mapulogalamu othandizira kuchepetsa mafuta a mafuta m'thupi ndi ovomerezeka ndi mlingo.
Izi ndizo, pamene mumadya kwambiri, cholesterol yanu imapita pansi.
Ngakhale oatmeal ndiwothandiza kuchepetsa mafuta m'thupi , zina mwa zosakaniza zomwe zimayikidwa mu oatmeal sizingakhale. Izi zimaphatikizapo mafuta , chokoleti, mkaka wonse, ndi tchizi. Oatmeal ingagwiritsidwe ntchito kupanga granola kapena zopopera, koma nthawi zambiri mankhwalawa amakhala ndi shuga ndi mafuta.
Onetsetsani kuti muwone zowonjezera za mankhwala a oatmeal ndi mafuta okhudzana ndikutumikira ngati mukufuna kukwaniritsa chotsitsa cha oatmeal.
Osawadzidzirako Okhazikika Ndiponso Ochepa Cholesterol
Ngati mukufuna chotsitsa-cholesterol-zotsatira, oatmeal mwamsanga kapena ophika mwamsanga kuphika ntchito komanso oats-odulidwa oats kapena oattidwa. Iwo amalingaliridwa kuti ndi mbewu yonse. Komabe, chifukwa mitunduyi imapangidwira mofulumira kwambiri, imakhala ndi zotsatira zowonjezera m'mimba ya magazi. Pofuna kupewa kuthamanga msanga m'magazi anu, ndibwino kuti mukhale ndi mapuloteni othandiza kapena mafuta omwe mumakhala ndi oatmeal, monga mkaka wotsika kapena mtedza wodula.
Muyeneranso kusamalitsa mukamagula zinthu zomwe mumapanga pulogalamu ya oatmeal kuti muzindikire zosakaniza. Mitundu iyi imaphatikizapo shuga ndi zokometsera zomwe simungazifune.
> Zotsatira:
> HVT, Sievenpiper JL, Zurbau A, et al. Zotsatira za oat β-glucan pa LDL-cholesterol, osati HDL-cholesterol, ndi apoB kwa CVD kuchepetsa ngozi: kuyang'anitsitsa ndondomeko ndi kufotokozera mwachidule mayesero olamuliridwa mosavuta. British Journal of Nutrition . 2016; 116 (08): 1369-1382. lembani: 10.1017 / s000711451600341x.
> Tosh SM, Chu Y. Kukonzekera zowonongeka kwa zotsatira za kugwiritsidwa ntchito kwa mbewu zambewu zonse pa yankho la mliri. British Journal of Nutrition . 2015; 114 (08): 1256-1262. lembani: 10.1017 / s0007114515002895.
> Whitehead A, Beck EJ, Tosh S, Wolever TM. Cholesterol-kuchepetsa zotsatira za oat -glucan: meta-kufufuza mayesero olamuliridwa mosavuta. American Journal of Clinical Nutrition . 2014; 100 (6): 1413-1421. do: 10.3945 / ajcn.114.086108.