Otu efere nke ụtụtụ nke oatmeal nwere ike inye gị uru maka ahụike obi, gụnyere ịbelata cholesterol gị. Oatmeal na-eme ka ohia ala nwere ike iri n'ime nri di iche iche, gunyere ndi ozo, kuki, na nri. Nnyocha a egosila na oatmeal nwere ụfọdụ uru ahụ ike. Nke a bụ tumadi n'ihi isi iyi nke nri na-edozi mmiri, karịsịa beta-glucan, nke dị na oatmeal.
Kemgbe ọtụtụ afọ, e nweela ọtụtụ nchọpụta nyocha nke gosipụtara uru nke oatmeal na iweda ọkwa cholesterol. Eji kwenye na Ụlọ Ọrụ Na-ahụ Maka Nri na Ọgwụ na United States. Oatmeal bụ otu n'ime ihe oriri mbụ na-ebute ọdịdị ahụike dị mma na aha ya n'ihi na ọ na-achọ nyocha nchọpụta.
Kedu ka Oatmeal Si enyere Lower Cholesterol?
A na-eche na ọkpụkpụ oat na-ejikọta cholesterol na obere eriri afọ, mgbe ahụ ejikọta ya na mkpụrụ ndụ cholesterol ma wepu ya na ahụ kama itinye ya n'ime ọbara ahụ.
Oatmeal yiri ka ọ kachasị dị irè n'imelata LDL cholesterol ("ọjọọ" cholesterol) ọkwa. Dịka ọmụmụ gbasara ndị okenye, LDL cholesterol nwere ike belata pasent 10 n'ọnọdụ ụfọdụ. Na ọmụmụ ihe ndị a, ọ bụla n'etiti 40 na 60 grams (ma ọ bụ ihe dị ka otu iko) nke oatmeal na-ekpochapụ site na nke ọ bụla kwa ụbọchị. Ahịa cholesterol-abawanye ala nke oatmeal bụkwa dose-dabere.
Nke ahụ bụ, ka ị na-eri oat, ị ga-agafe cholesterol gị.
Ọ bụ ezie na oatmeal na-enye aka n'ibelata cholesterol , ụfọdụ n'ime ihe ndị e tinyere na oatmeal nwere ike ọ gaghị abụ. Ndị a gụnyere butter , chocolate, mmiri ara ehi dum, na cheese. A pụrụ iji oatmeal mee granola ma ọ bụ ihe oriri nri, ma mgbe mgbe, ngwaahịa na-apụta bụ nke dị elu na shuga na abụba.
Jide n'aka na ị ga-enyocha ihe ndị e ji emepụta ngwaahịa oatmeal na abụba na-arụ ọrụ ọ bụla ma ọ bụrụ na ịchọrọ ịmezu, cholesterol-na-abawanye uru nke oatmeal.
Ozugbo Oatmeal Na-arịkwa Cholesterol
Ọ bụrụ na ị na-achọ nsụgharị cholesterol, ọ na-eme ka oatmeal ngwa ngwa ma ọ bụ ngwa nri na-esi nri na-arụ ọrụ ahụ nakwa dị ka ọkpụkpụ ígwè ma ọ bụ ọkpụkpụ nke ọkpụkpụ. A ka na-eche na ha bụ ọka zuru ezu. Otú ọ dị, ebe ọ bụ na a na-emepụta ụdị ndị a dịka obere flakes ndị dị ngwa iji na-egwu ala, ha nwere mmetụta dị ukwuu n'ịzụlite ọkwa glucose ọbara gị. Iji gbochie ịrị elu nke glucose ọbara gị, ọ bụ ihe amamihe dị na ya inwe protein ma ọ bụ abụba dị mma na oatmeal gị ozugbo, dị ka mmiri ara ehi ma ọ bụ mkpụrụ osisi akụ.
Ị ghaghị ịkpachara anya mgbe ị na-azụ ihe nchịkọta flaatored instant oatmeal iji chọpụta ihe ndị ahụ. Ụdị ndị a na-agụnye sugar na flavorings nke ị gaghị achọ.
> Isi mmalite:
> Ho HVT, Sievenpiper JL, Zurbau A, et al. Mmetụta nke oat β-glucan na LDL-cholesterol, na-abụghị HDL-cholesterol, na apoB maka CVD mbelata ihe ize ndụ: nyochaa usoro nyocha na meta-nyocha nke ule na-achịkwa. British Journal of Nutrition . 2016; 116 (08): 1369-1382. doi: 10.1017 / s000711451600341x.
> Tosh SM, Chu Y. Nyochaa usoro nyocha nke mmetụta nke nhazi nke mkpụrụ ọka nile na ọka glycemic. British Journal of Nutrition . 2015; 114 (08): 1256-1262. doi: 10.1017 / s0007114515002895.
> Whitehead A, Beck EJ, Tosh S, Wolever TM. Cholesterol-na-ebute mmetụta nke oat -glucan: nchịkọta-atụle nke ule a na-achịkwa na-enweghị usoro. American Journal of Clinical Nutrition . 2014; 100 (6): 1413-1421. Echiche: 10.3945 / ajcn.114.086108.