Inkinga abantu abaningi abanayo kulezi zinsuku i-cholesterol ephezulu. Ikakhulukazi i-LDL (Low-Density Lipoprotein), eyaziwa nangokuthi 'i-cholesterol embi'. Ngakho-ke, bekuyoba kuhle kangakanani ukube besingakwazi ukulawula lokhu ngokuthatha imithi nokudla ukudla? Ngakho-ke, namuhla sikhuluma ngokudla okulula kakhulu nokunempilo okuye kwasetshenziswa kusukela ngesikhathi sogogo nomkhulu bethu. Lokho yi-oats. Ama-oats akusiwo nje ukudla kwasekuseni, anganciphisa amazinga akho e-cholesterol embi, ngaphandle kokuthinta amazinga akho e-cholesterol amahle.
Ama-oats anciphisa kanjani i-cholesterol?
Isayensi ngemuva kwalokhu ilula kakhulu. Kalula nje, ama-oats aqukethe uhlobo oluningi 'lwe-fiber encibilikayo' olubizwa ngokuthi i-fiber encibilikayo . Nakuba ochwepheshe benemibono ehlukene ngokuthi lokhu kusebenza kanjani, umqondo oyinhloko yilona.
Cabanga nje, uma udla i-oats, lolu hlobo lwe-fiber luhlangana namanzi emathunjini akho bese luphenduka into efana nejeli. Njengesiponji. Le jeli ejiyile 'inamathela' ku-cholesterol kanye nama-bile acid emathunjini akho. Uma inamathela ngale ndlela, umzimba uyayeka ukumunca leyo cholesterol. Ngakho-ke, esikhundleni sokuqongelela egazini lakho, leyo cholesterol ikhishwa njengemfucuza. Indlela elula kakhulu futhi ephumelelayo kakhulu, akunjalo?
Ingabe bukhona ubufakazi besayensi ngale ndaba?
Yebo, impela. Lokhu akuwona nje amahemuhemu. Ukudla i-oats kuye kwafakazelwa ukuthi kwehlisa i-cholesterol kangangokuthi ngo-1997, i-US Food and Drug Administration (FDA) yakuvuma ngokusemthethweni 'njengesimangalo sempilo.' Lokhu kusho ukuthi imikhiqizo ye-oat ivunyelwe ngokomthetho ukukhangisa izakhiwo zayo ezinempilo yenhliziyo.
Ngaphezu kwalokho, ezinye izifundo zikhombisile ukuthi i-oats, uma ihlanganiswa nokunye ukudla okwehlisa i-cholesterol, ingaba nomthelela omkhulu emazingeni e-cholesterol. Kolunye ucwaningo olukhulu, abantu abadala abane-cholesterol ephezulu banikezwa ukudla okwehlisa i-cholesterol, njenge-oats, esikhundleni semithi yokwehlisa i-cholesterol. Imiphumela yayimangalisa impela. Ukudla kwehlisa amazinga e-cholesterol kanye nemithi yokwehlisa i-cholesterol.
Kodwa lokhu akusho ukuthi kufanele uyeke ukuthatha imithi yakho ye-cholesterol. Ungalokothi uyeke ukuyithatha ngaphandle kweseluleko sikadokotela wakho. Lokhu kubonisa nje ukuthi ukudla okunempilo kungaba namandla kangakanani.
Kulungile, ngakho-ke uyifaka kanjani i-oats ekudleni kwakho?
Lokhu akunzima njengoba ungase ucabange. Ama-oats ayinto elula kakhulu ukuyengeza ekudleni kwethu. Ungazama izindlela ezahlukene.
| Indlela | Incazelo elula |
|---|---|
| Kwebhulakfesi | Yenza iphalishi le-oatmeal njengenjwayelo bese ulidla. Ungangeza okuthile okufana nebhanana, ama-cashew, noma imbewu yethanga ukuze uthuthukise ukunambitheka kanye nokudla okunempilo. |
| Njengokusanhlamvu okubandayo | Uma ungathandi iphalishi elishisayo, ungadla okusanhlamvu okubandayo okwenziwe nge-oat bran nobisi. |
| Ukwengeza kwezinye izitsha | Gaya (hlanganisa) ama-oats kahle bese uwagcina. Faka isipuni esisodwa noma ezimbili esobho lakho, isobho lama-lentil, kanye nesobho lemifino. Ungaxuba futhi ufulawa we-oat ube yizinkwa zesinkwa lapho wenza izinto ezifana nama-cutlets nama-roll. |
| Kwezinto ezibhakiwe | Uma wenza amakhekhe, ama-muffin, noma ama-pancake ekhaya, faka ufulawa we-oat esikhundleni sengxenye yesithathu yofulawa wesinkwa. Lokhu kuzothuthukisa kokubili ukunambitheka kanye nekhwalithi. |
Isixwayiso: akuwona wonke ama-'oats' amahle!
Lokhu futhi kuyinto okufanele uyikhumbule. Akuwona wonke amaphakethe abhalwe ukuthi 'ama-oats' esitolo amahle. Isibonelo, amanye 'amabhisikidi e-oat' noma 'ama-granola bars' aqukethe ama-oats amancane kakhulu. Esikhundleni salokho, agcwele ushukela namafutha. Ngakho-ke, uma uthenga okuthile, funda ilebula ngokucophelela . Bheka inani le-fiber encibilikayo nokuthi iqukethe ushukela ongakanani. Kungcono ukuthenga ama-oats alula ngaphandle kokwengeza ubumnandi noma ushukela bese uwapheka ekhaya.
Kufanele udle ama-oats amangaki ngosuku?
Ngokwesilinganiso, umuntu omdala kufanele adle okungenani amagremu angu-25 e-fiber ngosuku. Kodwa abantu abaningi badla amagremu angu-15 kuphela. Ngakho-ke sonke sidinga ukuqaphela ukudla okucebile nge-fiber.
Ngokusho kocwaningo, kuthatha cishe amagremu amathathu e-fibre encibilikayo, etholakala ezinkomishini ezingu-1.5 ze-oats ephekiwe (cishe inkomishi engu-¾ ye-oats eyomile), ukuze kube nomphumela obalulekile wokwehlisa i-cholesterol. Uma lokhu kubonakala kuningi kakhulu ngesabelo esisodwa, ungakhathazeki.
Lokho kusho ukuthi akudingeki udle i-oats kuphela ngesikhathi sasekuseni. Kungcono kakhulu ukwengeza i-oats encane kwezinye izidlo zansuku zonke.
Uma unenkinga ngamazinga akho e-cholesterol noma ukushintsha indlela odla ngayo, kungcono ukukhuluma nodokotela womndeni wakho . Uzokwazi ukukunikeza iseluleko esikulungele wena.
Umlayezo Wokuya Nawe Ekhaya
- Ama-oats awukudla okucebile nge-fiber encibilikayo okusiza ukwehlisa amazinga akho e-cholesterol embi (LDL).
- Le fibre ivimbela i-cholesterol ukuthi ingamuncwa emzimbeni emathunjini futhi isiza ekuyikhipheni njengemfucuza.
- Ukudla cishe izinkomishi eziyi-1.5 ze-oats ephekiwe ngosuku kungaletha imiphumela ebalulekile.
- Ama-oats angafakwa kalula ekudleni kwakho ngokuwafaka ephalishini, okusanhlamvu, esobho, kanye nezinto ezibhakiwe.
- Funda amalebula emikhiqizo 'ye-oats' ethengwa esitolo ngokucophelela futhi ugweme lawo anoshukela namafutha amaningi.
- Njalo bona udokotela wakho ukuze akhulume ngamazinga akho e-cholesterol noma izinguquko ekudleni.
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