Ingxaki abantu abaninzi abanayo kule mihla yi-cholesterol ephezulu. Ingakumbi i-LDL (i-Low-Density Lipoprotein), eyaziwa ngokuba yi-'cholesterol embi'. Ngoko ke, ingaba intle kangakanani ukuba besinokulawula oku ngokuthatha amayeza nokutya ukutya? Ngoko ke, namhlanje sithetha ngokutya okulula kakhulu nokunempilo okuye kwasetyenziswa ukususela ngexesha lootatomkhulu noomakhulu bethu. Oko yi-oats. Ii-oats azikokutya kwasekuseni nje kuphela, zinokunciphisa amanqanaba akho e-cholesterol embi, ngaphandle kokuchaphazela amanqanaba akho e-cholesterol alungileyo.
Ii-oats zinciphisa njani i-cholesterol?
Isayensi engasemva koku ilula kakhulu. Ngamafutshane, ii-oats zinohlobo oluphezulu lwe-'soluble fiber' olubizwa ngokuba yi-soluble fiber . Nangona iingcali zinezimvo ezahlukeneyo ngendlela oku kusebenza ngayo oku, ingcinga ephambili yile.
Khawucinge nje, xa usitya i-oats, olu hlobo lwefayibha ludibana namanzi emathunjini akho luze luguquke lube yinto etyebileyo, efana nejeli. Njengesiponji. Le jeli ityebileyo 'inamathela' kwi-cholesterol kunye ne-bile acids emathunjini akho. Xa inamathela ngale ndlela, umzimba uyeka ukufunxa loo cholesterol. Ngoko ke, endaweni yokuqokelelana egazini lakho, loo cholesterol ikhutshwa njengenkunkuma. Indlela elula kakhulu nesebenzayo kakhulu, akunjalo?
Ngaba kukho ubungqina besayensi beli bali?
Ewe, ngokuqinisekileyo. Oku akuyonto nje ethethwayo. Ukutya i-oats kuye kwangqineka kunciphisa i-cholesterol kangangokuba ngo-1997, i-US Food and Drug Administration (FDA) yakuvuma ngokusemthethweni 'njengebango lempilo.' Oku kuthetha ukuba iimveliso ze-oat zivumelekile ngokusemthethweni ukupapasha iipropati zazo ezinempilo yentliziyo.
Ngaphezu koko, ezinye izifundo zibonise ukuba ii-oats, xa zidityaniswe nezinye ukutya okwehlisa i-cholesterol, zinokuba nefuthe elikhulu kumanqanaba e-cholesterol. Kolunye uphando olukhulu, abantu abadala abane-cholesterol ephezulu banikwa ukutya okunciphisa i-cholesterol, njenge-oats, endaweni yamayeza okunciphisa i-cholesterol. Iziphumo zazimangalisa kakhulu. Ukutya okunciphisa i-cholesterol kunye namayeza okunciphisa i-cholesterol.
Kodwa oku akuthethi ukuba ufanele uyeke ukuthatha amayeza akho e-cholesterol. Ungaze uyeke ukuwathatha ngaphandle kwengcebiso kagqirha wakho. Oku kubonisa nje indlela ukutya okunempilo okunokuba namandla ngayo.
Kulungile, ngoko ke uyifaka njani i-oats ekutyeni kwakho?
Oku akunzima njengoko unokucinga. I-oats yinto elula kakhulu ukuyongeza ekutyeni kwethu. Ungazama iindlela ezahlukeneyo.
| Indlela | Inkcazo elula |
|---|---|
| Ngesidlo sakusasa | Yenza iporridge ye-oatmeal njengesiqhelo uze uyitye. Ungongeza into efana nebhanana, ii-cashews, okanye imbewu yethanga ukuze uphucule incasa kunye nesondlo. |
| Njengesitrobheli esibandayo | Ukuba awuyithandi iporridge eshushu, ungatya i-cereal ebandayo eyenziwe nge-oat bran enobisi. |
| Ukongeza kwezinye izitya | Gaya (xuba) ii-oats kakuhle uze uzigcine. Yongeza icephe elinye okanye amabini kwiisuphu zakho, iisuphu zelentile, kunye neesuphu zemifuno. Ungadibanisa nomgubo we-oat ube ziinkwa xa usenza izinto ezifana nee-cutlets kunye nee-rolls. |
| Kwizinto ezibhakiweyo | Ukuba wenza iikeyiki, iimuffins, okanye iipancakes ekhaya, tshintsha isithathu somgubo wesonka ngomgubo we-oat. Oku kuya kuyiphucula incasa kunye nomgangatho. |
Isilumkiso: ayizizo zonke 'ii-oats' ezilungileyo!
Oku nako yinto ekufuneka uyikhumbule. Ayizizo zonke iipakethi ezibhalwe 'ii-oats' evenkileni ezilungileyo. Umzekelo, ezinye 'iibhisikithi ze-oat' okanye 'ii-granola bars' ziqulethe ii-oats ezincinci kakhulu. Endaweni yoko, zigcwele iswekile kunye neoyile. Ngoko ke, xa uthenga into ethile, funda ilebheli ngononophelo . Jonga ubungakanani befayibha enyibilikayo kunye nokuba ingakanani iswekile equlethwe kuyo. Kungcono ukuthenga ii-oats ezilula ngaphandle kwezithambisi okanye iswekile ezongeziweyo uze uzenze ekhaya.
Ufanele utye ii-oats ezingakanani ngosuku?
Ngokomndilili, umntu omdala kufuneka atye ubuncinane iigram ezingama-25 zefayibha ngosuku. Kodwa abantu abaninzi batya iigram ezili-15 kuphela. Ngoko ke sonke kufuneka sikulumkele ukutya okunefayibha eninzi.
Ngokophando, kuthatha malunga ne-3 grams yefayibha enyibilikayo, efumaneka kwiikomityi ezili-1.5 ze-oats eziphekiweyo (malunga ne-¾ yekomityi ye-oats eyomileyo), ukuze ibe nefuthe elibonakalayo lokunciphisa i-cholesterol. Ukuba oku kubonakala ngathi kuninzi kwisabelo esinye, ungakhathazeki.
Oko kuthetha ukuba akufuneki utye i-oats ngesidlo sakusasa kuphela. Kungcono ukongeza intwana ye-oats kwezinye izidlo zemihla ngemihla.
Ukuba unenkxalabo malunga namanqanaba akho e-cholesterol okanye ukutshintsha indlela otya ngayo, kungcono ukuthetha nogqirha wakho wosapho . Uya kukwazi ukukunika icebiso elilungele wena.
Umyalezo Wokuya Ekhaya
- Ii-oats kukutya okutyebileyo kwi-soluble fiber enceda ekunciphiseni amanqanaba akho e-cholesterol embi (LDL).
- Le fiber ithintela i-cholesterol ekungeneni emzimbeni emathunjini kwaye inceda ekuyikhupheni njengenkunkuma.
- Ukutya malunga neekomityi ezili-1.5 ze-oats eziphekiweyo ngosuku kunokufezekisa iziphumo ezibalulekileyo.
- Ii-oats zingafakwa lula ekutyeni kwakho ngokuzifaka kwi-porridge, kwiinkozo, kwiisuphu, nakwiizinto ezibhakiweyo.
- Funda iilebheli zeemveliso ze-'oats' ezithengwa evenkileni ngononophelo kwaye uziphephe ezo zineswekile eninzi kunye neoyile.
- Soloko ubona ugqirha wakho ukuze athethe ngamanqanaba akho e-cholesterol okanye utshintsho kwindlela otya ngayo.
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