Dambudziko riripo kuvanhu vazhinji mazuva ano icholesterol yakakwira. Kunyanya LDL (Low-Density Lipoprotein), inozivikanwawo se'cholesterol yakaipa'. Saka, zvingave zvakanaka sei dai taigona kudzora izvi nekutora mishonga nekudya chikafu? Saka, nhasi tiri kutaura nezvechikafu chiri nyore uye chine hutano chave chichishandiswa kubva panguva yasekuru vedu. Ndiwo maoti. Maoti haasi chikafu chekudya kwemangwanani chete, anogona kuderedza cholesterol yakaipa, pasina kukanganisa cholesterol yako yakanaka.
Maorivhi anoderedza sei cholesterol?
Sainzi iri shure kweizvi iri nyore. Zvichitaurwa zviri nyore, oats dzine mhando yakawanda ye'soluble fiber' inonzi soluble fiber . Kunyange zvazvo nyanzvi dzine maonero akasiyana pamusoro pekuti izvi zvinoshanda sei, pfungwa huru ndeiyi.
Fungidzira, kana uchidya oats, rudzi urwu rwefayibha runosanganiswa nemvura muura hwako uye runoshanduka kuita chinhu chakaita sejelly. Sechipanji. Jelly iyi yakakora 'inonamatira' kucholesterol ne bile acids muura hwako. Kana ikanamira nenzira iyi, muviri unomira kunwa cholesterol iyoyo. Saka, pachinzvimbo chekuungana muropa rako, cholesterol iyoyo inoburitswa semarara. Nzira iri nyore uye inoshanda zvikuru, handiti?
Pane humbowo hwesainzi here hwenyaya iyi?
Ehe, zvechokwadi. Aya haasi makuhwa chete. Kudya oats kwakaratidzwa kuti kunoderedza cholesterol zvakanyanya zvekuti muna 1997, US Food and Drug Administration (FDA) yakazvibvumidza zviri pamutemo se 'chikumbiro chehutano.' Izvi zvinoreva kuti zvigadzirwa zve oat zvinotenderwa pamutemo kushambadzira zvinhu zvazvo zvine hutano hwemoyo.
Uyezve, zvimwe zvidzidzo zvakaratidza kuti oats, kana ikabatanidzwa nezvimwe zvekudya zvinoderedza cholesterol, zvinogona kukanganisa zvakanyanya huwandu hwecholesterol. Mune imwe ongororo huru, vakuru vane cholesterol yakakwira vakapihwa chikafu chinoderedza cholesterol, senge oats, panzvimbo pemishonga inoderedza cholesterol. Mhedzisiro yacho yaishamisa zvikuru. Kudya kwacho kwakadzikisa huwandu hwecholesterol pamwe chete nemishonga inoderedza cholesterol.
Asi izvi hazvirevi kuti unofanira kurega kutora mushonga wako wecholesterol. Usamborega kuutora usina kurairwa nachiremba wako. Izvi zvinongoratidza kuti kudya zvine hutano kunogona kuva nesimba rakadii.
Zvakanaka, saka unowedzera sei oats mukudya kwako?
Izvi hazvina kuoma sezvaungafunga. Oats chinhu chiri nyore kuwedzera mukudya kwedu. Unogona kuedza nzira dzakasiyana.
| Maitiro | Tsananguro iri nyore |
|---|---|
| Kwekudya kwemangwanani | Bika porridge ye oatmeal sezvawagara uchiita woidya. Unogona kuwedzera chimwe chinhu chakaita sebhanana, cashew, kana mhodzi dzemanhanga kuti uwedzere kunaka uye kudya kunovaka muviri. |
| Sechikafu chinotonhora | Kana usingade porridge inopisa, unogona kudya chibage chinotonhora chakagadzirwa ne oat bran nemukaka. |
| Kuwedzera kune dzimwe ndiro | Gaya oats zvakanaka wodzichengeta. Wedzera chipunu chimwe chete kana zviviri mumasobho ako, soups dzenyemba, uye soups dzemuriwo. Unogona zvakare kusanganisa hupfu hwe oat kuita breadcrumbs paunenge uchigadzira zvinhu zvakaita se cutlets and rolls. |
| Zvekubikwa | Kana uchibika makeke, mamuffin, kana mapanikeki kumba, tsiva chikamu chimwe muzvitatu cheupfu hwechingwa neoat flour. Izvi zvichavandudza kunaka uye kunaka kwechinhu chacho. |
Nyevero: hazvisi zvese 'maoat' akanaka!
Izvi zvakare chimwe chinhu chekufunga nezvacho. Haasi mapaketi ese akanyorwa kuti 'oats' muchitoro akanaka. Semuenzaniso, mamwe 'mabhisikiti eat' kana 'granola bars' ane oats shoma. Pane kudaro, azere neshuga nemafuta. Saka, paunenge uchitenga chimwe chinhu, verenga zviri papepa racho nokungwarira . Tarisa huwandu hwefiber inonyunguduka uye kuti ine shuga yakawanda sei. Zvakanaka kutenga oats dzisina shuga dzisina kuwedzerwa kana shuga wodzibika kumba.
Unofanira kudya oats dzakawanda sei pazuva?
Paavhareji, munhu mukuru anofanira kudya magiramu makumi maviri nemashanu efaibha pazuva. Asi vanhu vazhinji vanodya magiramu gumi nemashanu chete. Saka tese tinofanira kungwarira chikafu chine faibha yakawanda.
Sekureva kwetsvagurudzo, zvinotora magiramu matatu efaibha inonyungudika, inowanikwa mumakapu 1.5 eats yakabikwa (inenge ¾ kapu yeots yakaoma), kuti ive nemhedzisiro inoderedza cholesterol zvakanyanya. Kana izvi zvichiita sekunge zvakawanda pachikamu chimwe chete, usazvidya moyo.
Izvi zvinoreva kuti haufanirwe kudya oats panguva yekudya kwemangwanani chete. Zviri nani kuwedzera oats shoma pane zvimwe zvekudya zvezuva nezuva.
Kana uine zvinokunetsa nezvehuwandu hwecholesterol yako kana kuchinja kudya kwako, zvakanaka kutaura nachiremba wemhuri yako . Iye ndiye achakwanisa kukupa mazano akakodzera iwe.
Mharidzo Yekuenda Nayo Kumba
- Oats chikafu chine fiber inonyungudika inobatsira kuderedza cholesterol yakaipa (LDL).
- Faibha iyi inodzivirira cholesterol kuti isapinde mumuviri muura uye inobatsira kuiburitsa semarara.
- Kudya makapu angangoita 1.5 eats yakabikwa pazuva kunogona kuita kuti pave nemigumisiro yakakosha.
- Oats dzinogona kuiswa nyore nyore mukudya kwako nekuwedzera muporridge, zviyo, soups, uye zvinhu zvakabikwa.
- Verenga zvinyorwa zvezvigadzirwa zve'oat' zvinotengwa muchitoro uye usazvidya zvine shuga nemafuta akawanda.
- Gara uchiona chiremba wako kuti akuudze nezvehuwandu hwecholesterol yako kana shanduko mukudya kwako.
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