Vuto lomwe anthu ambiri ali nalo masiku ano ndi kuchuluka kwa cholesterol. Makamaka LDL (Low-Density Lipoprotein), yomwe imadziwikanso kuti 'cholesterol yoyipa'. Ndiye, zikanakhala bwanji zabwino ngati tingathe kuwongolera izi mwa kumwa mankhwala ndi kudya chakudya? Chifukwa chake, lero tikulankhula za chakudya chosavuta komanso chopatsa thanzi chomwe chakhala chikugwiritsidwa ntchito kuyambira nthawi ya agogo athu. Ndi oats. Oats si chakudya cham'mawa chokha, amatha kuchepetsa kuchuluka kwa cholesterol yoyipa, popanda kukhudza kuchuluka kwa cholesterol yabwino.
Kodi oats amachepetsa bwanji cholesterol?
Sayansi ya izi ndi yosavuta. Mwachidule, oats ali ndi mtundu wambiri wa 'ulusi wosungunuka' wotchedwa ulusi wosungunuka . Ngakhale akatswiri ali ndi malingaliro osiyanasiyana pa momwe izi zimagwirira ntchito, lingaliro lalikulu ndi ili.
Tangoganizirani, mukamadya oats, mtundu uwu wa ulusi umasakanikirana ndi madzi m'matumbo mwanu ndipo umasanduka chinthu chokhuthala, chofanana ndi jelly. Monga siponji. Jelly wokhuthala uyu 'umamatira' ku cholesterol ndi bile acids m'matumbo mwanu. Ikamamatira motere, thupi limasiya kuyamwa cholesterol imeneyo. Chifukwa chake, m'malo mosonkhanitsa m'magazi mwanu, cholesterol imeneyo imatulutsidwa ngati zinyalala. Njira yosavuta komanso yothandiza kwambiri, eti?
Kodi pali umboni wa sayansi wotsimikizira nkhaniyi?
Inde, ndithudi. Izi si mphekesera chabe. Kudya oats kwatsimikiziridwa kuti kumatsitsa cholesterol kwambiri kotero kuti mu 1997, bungwe la US Food and Drug Administration (FDA) linavomereza mwalamulo kuti ndi 'chilolezo cha thanzi.' Izi zikutanthauza kuti zinthu zopangidwa ndi oat zimaloledwa mwalamulo kulengeza zinthu zake zabwino pamtima.
Komanso, kafukufuku wina wasonyeza kuti oats, ikaphatikizidwa ndi zakudya zina zochepetsa cholesterol, imatha kukhala ndi zotsatirapo zazikulu pa kuchuluka kwa cholesterol. Mu kafukufuku wina waukulu, akuluakulu omwe ali ndi cholesterol yambiri adapatsidwa zakudya zochepetsa cholesterol, monga oats, m'malo mwa mankhwala ochepetsa cholesterol. Zotsatira zake zinali zodabwitsa kwambiri. Zakudyazo zinachepetsa cholesterol komanso mankhwala ochepetsa cholesterol.
Koma izi sizikutanthauza kuti muyenera kusiya kumwa mankhwala anu a cholesterol. Musasiye kumwa popanda upangiri wa dokotala. Izi zikusonyeza momwe kudya zakudya zabwino kungakhalire kwamphamvu.
Chabwino, kodi mumawonjezera bwanji oats muzakudya zanu?
Izi sizovuta monga momwe mungaganizire. Ma oats ndi chinthu chosavuta kuwonjezera pa zakudya zathu. Mutha kuyesa njira zosiyanasiyana.
| Njira | Kufotokozera kosavuta |
|---|---|
| Chakudya cham'mawa | Pangani phala la oatmeal monga mwachizolowezi ndipo mudye. Mutha kuwonjezera china chake monga nthochi, ma cashew, kapena mbewu za dzungu kuti muwonjezere kukoma ndi zakudya. |
| Monga chimanga chozizira | Ngati simukukonda phala lotentha, mutha kudya chimanga chozizira chopangidwa kuchokera ku oat bran ndi mkaka. |
| Kuwonjezera ku mbale zina | Pukutani oats bwino ndikusunga. Onjezani supuni imodzi kapena ziwiri ku supu zanu, supu za lentil, ndi supu za ndiwo zamasamba. Muthanso kusakaniza ufa wa oat mu breadcrumbs popanga zinthu monga cutlets ndi rolls. |
| Za zinthu zophikidwa | Ngati mukuphika makeke, ma muffin, kapena ma pancake kunyumba, sinthani gawo limodzi mwa magawo atatu a ufa wa buledi ndi ufa wa oat. Izi zidzakuthandizani kukoma ndi ubwino wake. |
Chenjezo: si 'oat' zonse zomwe ndi zabwino!
Ichi ndi chinthu choyenera kukumbukira. Si mapaketi onse olembedwa kuti 'oats' m'sitolo omwe ndi abwino. Mwachitsanzo, 'mabiskiti ena a oat' kapena 'granola bars' amakhala ndi oats ochepa kwambiri. M'malo mwake, amakhala ndi shuga ndi mafuta. Chifukwa chake, pogula chinthu, werengani mosamala chizindikirocho . Yang'anani kuchuluka kwa ulusi wosungunuka ndi kuchuluka kwa shuga komwe kuli. Ndi bwino kugula oats wamba popanda zowonjezera zotsekemera kapena shuga ndikuzipanga kunyumba.
Kodi muyenera kudya oats zingati patsiku?
Pa avareji, munthu wamkulu ayenera kudya magalamu osachepera 25 a ulusi patsiku. Koma anthu ambiri amadya magalamu 15 okha. Choncho tonsefe tiyenera kusamala ndi zakudya zokhala ndi ulusi wambiri.
Malinga ndi kafukufuku, pamafunika pafupifupi magalamu atatu a ulusi wosungunuka, womwe umapezeka mu makapu 1.5 a oats yophikidwa (pafupifupi ¾ chikho cha oats youma), kuti ukhale ndi mphamvu yochepetsera cholesterol. Ngati izi zikuwoneka ngati zambiri pa gawo limodzi, musadandaule.
Izi zikutanthauza kuti simuyenera kudya oats pa chakudya cham'mawa chokha. Ndi bwino kuwonjezera oats pang'ono pazakudya zina za tsikulo.
Ngati muli ndi nkhawa iliyonse yokhudza kuchuluka kwa cholesterol m'thupi lanu kapena kusintha zakudya zanu, ndi bwino kulankhula ndi dokotala wa banja lanu . Iyeyo adzatha kukupatsani upangiri womwe ungakhale wabwino kwa inu.
Uthenga Wopita Nawo Kunyumba
- Ma oats ndi chakudya chokhala ndi ulusi wosungunuka womwe umathandiza kuchepetsa kuchuluka kwa cholesterol yoyipa (LDL).
- Ulusi uwu umaletsa cholesterol kulowa m'thupi m'matumbo ndipo umathandiza kutulutsa ngati zinyalala.
- Kudya makapu pafupifupi 1.5 a oats ophikidwa patsiku kungapangitse zotsatira zabwino.
- Ma oat amatha kulowetsedwa mosavuta muzakudya zanu powawonjezera ku phala, chimanga, supu, ndi zinthu zophikidwa.
- Werengani mosamala zilembo za zinthu zogulitsidwa m'sitolo za 'oat' ndipo pewani zomwe zili ndi shuga ndi mafuta ambiri.
- Nthawi zonse funsani dokotala wanu kuti akuuzeni za kuchuluka kwa cholesterol yanu kapena kusintha kwa zakudya.
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