Tunlai mi tam takin harsatna an tawh chu cholesterol sang hi a ni. A bik takin LDL (Low-Density Lipoprotein), chu chu ‘bad cholesterol’ tia hriat a ni bawk. Chuti a nih chuan, damdawi ei leh chaw ei hmanga hei hi kan thunun thei a nih chuan eng angin nge a ropui ang? Chuvangin, vawiinah hian kan pi leh pute hunlai atanga kan lo hman tawh chaw awlsam tak leh hrisel tak kan sawi dawn a ni. Chu chu oats a ni. Oats hi chawhmeh ei tur mai a ni lo va, i cholesterol tha lo level a tihziaawm thei a, i cholesterol tha level a nghawng lo.
Engtin nge oats hian cholesterol a tihhniam?
Hemi hnuaia science hi a awlsam khawp mai. A awlsam zawngin, oats hian ‘soluble fiber’ chi khat soluble fiber an tih chu a pai tam hle a ni. Hei hi engtin nge a kalpui tih chungchangah hian mithiamte ngaihdan hrang hrang an neih laiin, ngaihtuahna ber chu hei hi a ni.
Ngaihtuah teh, oats i ei hian he fiber chi hi i intestines-a tui nen a inzawm a, thil thick tak, jelly ang maia siam a lo ni ta a ni. Sponge ang maiin. He jelly thick tak hian i intestines chhunga cholesterol leh bile acids te chu a ‘stick’ thin. Chutianga a stick chuan taksain chu cholesterol chu a hip lut tawh lo. Chuvangin, chu cholesterol chu i thisenah a khawlkhawm ai chuan bawlhhlawh angin a chhuak ta zawk a ni. A awlsam em em a, a hlawk em em bawk a ni lawm ni?
He thawnthu hi scientific evidence a awm em?
Ni e, a dik tak zet. Hei hi thuthang mai a ni lo. Oats ei hian cholesterol a tihniam nasa hle tih finfiah a ni a, kum 1997 khan US Food and Drug Administration (FDA) chuan official takin ‘health claim’ tiin a pawm a ni. Hei hian oat thil siamte chu dan anga an thinlung hriselna atana an thil neihte advertisement chhuah phalsak a ni tihna a ni.
Chubakah, zirchianna thenkhatah chuan oats hi cholesterol tihhniamna ei tur dang nena khaikhin chuan cholesterol level-ah nghawng lian tak a nei thei tih an hmuchhuak. Zirchianna lian tak pakhatah chuan cholesterol sang puitlingte chu cholesterol tihhniamna damdawi ei ai chuan cholesterol tihhniamna ei tur, oats ang chi an pe a. A result chu mak a ti khawp mai. Diet hian cholesterol level a tihhniam ang bawkin cholesterol tihhniamna damdawi a tihhniam bawk.
Mahse hei hian cholesterol damdawi ei kha i bansan tur tihna erawh a ni lo. Doctor thurawn tel lo chuan ei kha bansan ngai suh. Hei hian ei leh in hrisel hi a chak zia a lantir mai a ni.
Okay, chuti a nih chuan engtin nge i ei leh in ah oats hi i dah tel ang?
Hei hi i ngaihtuah angin a harsa lo. Oats hi kan ei leh in ah hian kan dah belh awlsam hle. Kawng hrang hrang i enchhin thei bawk.
| Tihdan | A sawifiahna awlsam tak |
|---|---|
| Chawhmeh ei tur atan | Oatmeal porridge chu a hma ang bawkin siam la, ei rawh. Banana, cashew thenkhat, pumpkin chi ang chi thil i dah belh thei a, chu chuan a thlum leh a ei leh in a ti sang thei ang. |
| Cereal lum tak angin | Porridge lum i duh loh chuan oat bran atanga siam cereal lum tak chu bawnghnute nen i ei thei bawk. |
| Dish dang ah te pawh a belhchhah bawk | Oats chu grind (blend) tha la, dahkhawm rawh. I soup, lentil soup leh vegetable soup-ah te tablespoon khat emaw pahnih emaw dah la. Cutlet leh roll ang chi thil siam dawnin oat powder tlem tal chu breadcrumb-ah i pawlh thei bawk. |
| Baked goods atan chuan | In lama cake, muffin emaw pancake emaw i siam a nih chuan chhangphut chi thuma ṭhena hmun khat chu oat flour hmangin thlak rawh. A thlum leh quality pawh a ti tha ang. |
Vaukhânna thu: ‘oat’ zawng zawng hi a ṭha vek lo!
Hei pawh hi hriat reng tur a ni. Store-a ‘oats’ tih ziak packet zawng zawng hi a tha vek lo. Entirnan, ‘oat biscuit’ emaw ‘granola bar’ thenkhatah chuan oat a tlem hle. Chu ai chuan sugar leh oil an khat zawk a ni. Chuvângin, thil i lei hunah a label chu ngun takin chhiar la . Soluble fiber awm zat leh sugar engzat nge a awm tih en rawh. Sweeteners leh sugar dah tel lovin plain oats lei a, in lama siam a tha ber.
Ni khatah oats engzat nge i ei tur?
A vaiin puitling chuan ni khatah fiber gram 25 tal a ei tur a ni. Mahse mi tam tak chuan gram 15 vel chauh an ei thin. Chuvangin fiber tamna ei tur kan ngaihtuah vek a ngai a ni.
Research atanga a lan dan chuan cholesterol tihhniamna nasa tak nei turin soluble fiber gram 3 vel a ngai a, chu chu cooked oats cup 1.5 (dry oats cup 3⁄4 vel)-ah a awm a ni. Hei hi serving khat tan chuan thil tam tak angin a lang a nih chuan lungngai suh.
Chumi awmzia chu chawhmeh atan chauh oats ei a ngai lo tihna a ni. Nitin chaw dang ah oats tlem tal dah tel hi a practical zawk.
I cholesterol level emaw, i ei leh in thlak danglam emaw chungchangah ngaihtuahna i neih chuan i chhungkaw doctor nen inbiakna neih a tha ber . I tana tha ber tur thurawn a pe thei ang che.
Take-Home Thuchah a ni
- Oats hi soluble fiber tamna ei tur a ni a, i bad cholesterol (LDL) level tihhniam nan a pui a ni.
- He fiber hian cholesterol chu taksa chhunga intestine-a a luh loh nan a veng a, bawlhhlawh anga paih chhuah nan a pui bawk.
- Ni khatah oats cooked cup 1.5 vel ei hian rah tha tak a chhuah thei a ni.
- Oats hi awlsam takin i eitur ah i dah tel thei a, chu chu porridge, cereal, soup leh baked goods ah te dah la.
- Store-a lei ‘oats’ thil siamte label ngun takin chhiar la, sugar leh oil tamna chu pumpelh rawh.
- I cholesterol level emaw, i ei leh in inthlak dan emaw sawi turin doctor hmu fo ang che .
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