Ndị ọkachamara na-eri nri na-akọrọ Cholesterol ha na-atọ ụtọ
Ibute nri obere cholesterol mgbe ọ bụla ị na-arụ ọrụ pụrụ ịbụ ihe ịma aka. Ma kama iche na ị ga-agbanwe ihe niile n'otu oge, ị nwere ike ịmalite site na obere mgbanwe-ha gbakwunye. N'ebe a, ndị ọkachamara na-edozi ahụ na-ekere òkè otu ndụmọdụ ha maka ịmalite nri nri cholesterol .
Malite Eating Steel-Cut Oatmeal
Na-eri oatmeal ịkụda ọkwa cholesterol, na-atụ aro Karen Graham, RD, onye na-ahụ maka Ndị Nlekọta Nutrition Consultants na Scottsdale, Arizona.
"Enwere m ezigbo ihe ịga nke ọma n'ịkụnye cholesterol n'ọtụtụ n'ime ndị ahịa m. Ọtụtụ n'ime ha enweela ike ịhapụ ọgwụ ha-ma ọ bụ na ha amaliteghị ịmalite ha. M na-eri ha ½ cup of oats-oats ụbọchị ise n'izu ruo izu isii. Ọ bụ ihe niile ọ na-ewe! "
Oats na-eme ka ọkpụkpụ na-egbu ya na-abụkarị ihe oriri na-edozi ahụ. Ha abụọ nwere beta-glucan , "ụdị eriri nke na-ejikọta cholesterol n'ime ahụ ma wepụ ya," ka Graham na-ekwu. Isi ihe dị iche bụ otú e si edozi ha: na oats ndị a na-eji ígwè, ọkpụkpụ oat na-eji sliced sliced, na-eme ka ọ dị ngwa nri, nutty-tasting chewy oatmeal. A na-eme ka oporo ọka dị iche iche, site n'ichegharị mmiri na oat na-ebugharị ya, na-enye oge nri ngwa ngwa na ederede dị nro.
Ma ọkpụkpụ ígwè na ọkpụkpụ a na-egbu egbu nwere ihe ọzọ, ma e jiri ya tụnyere ozugbo oatmeal: ha na-egwu nwayọ, na-eme ka ọ dị ntakịrị na-ebuli elu n'ọbara shuga gị, dịka otu isiokwu 2015 na British Journal of Nutrition.
Choices Better Choices
"Depụta 16 nke ihe oriri ndị kachasị amasị gị," ka Carol Ireton-Jones, Ph.D., RD, LD na-enye, ọkachamara n'ịgwọ ọrịa na Carrollton, Texas. Cheta itinye otutu ụdị ihe oriri sitere na osisi, site na nkpuru na akwukwo nri na mkpocha. "Site n'idepụta ihe ịchọrọ, ị nwere ike ịchọta ihe ndị ị nwere ike iri na nri nke ihe oriri na abụba, na-enye ụzọ dị mfe iji belata cholesterol na uru anụ."
Họrọ Nri, Foods na-akwadoghị
"Rie nri zuru oke, ihe oriri n'ezie ma zere ihe oriri a na-edozi, bụ nke gụnyere gbakwunyere sugar, sweeteners na omega-6 mmanụ niile nke na-enye aka mee ka mmụba dịkwuo n'ahụ, nke nwere ike, n'aka nke ya, mụbaa ọkwa cholesterol," ka Susan Dopart, Nutrition Consultant na-ekwu. na Santa Monica, California, na onye edemede nke "A Ntụziaka maka Ndụ site na Dietitian Doctor" (SGJ Publishing, 2009).
Tinye na agwa
Malite na iri nri mgbe nile, na-atụ aro Jan Patenaude, Rd, CLT, Director of Medical Nutrition for Signet Diagnostic Corporation. "N'afọ ndị gara aga, ndị chere na ha nọ na cholesterol-na-ebelata nri ma ha enweghi ihe ịga nke ọma na-arịwanye elu ka ha gbadaa ozugbo ha gbakwunyere agwa na mkpụrụ na nri ha kwa ụbọchị," ka ọ na-ekwu.
Isi:
Tosh na Chu. Nyocha usoro nyocha nke Mmetụta nke nhazi nchịkọta ọka zuru ezu na nzaghachi glycemic. British Journal of Nutrition, October 28, 2015, 114 (8): 1256-62.