Sebotlolo sa hoseng sa oatmeal se ka u fa melemo ho bophelo bo botle ba pelo, ho kenyelletsa le ho theola k'holeseterole ea hau. Oatmeal e entsoe ka li-oats tsa fatše tse ka etsoang ka lijo tse fapa-fapaneng, ho akarelletsa li-porridges, li-cookie, le li-snacks. Liphuputso li boetse li bontšitse hore oatmeal e na le melemo e meng e nang le pelo. Sena se itšetlehile haholo ka mohloli o ruileng oa lihlahisoa tse fepang metsi, haholo-holo beta-glucan, tse fumanoang ka oatmeal.
Ho theosa le lilemo, ho 'nile ha e-ba le lithuto tse ngata tsa lipatlisiso tse bontšitseng melemo ea oatmeal ho fokotsa li-cholesterol. Tsamaiso ea US Food and Drug Administration e kholisehile. Oatmeal e ne e le e 'ngoe ea lijo tsa pele tse ka fetisang pelo e fapaneng hantle ka lebaka la lipatlisiso tsa tsona ka lebaka la lipatlisiso tse tšepisang.
Oatmeal e Thusa Motsoako oa Lower Cholesterol Joang?
Ho nahanoa hore li-oat fibers tse oatmeal tse kopantsoeng le k'holeseterole ka maleng a mangata, joale li tlama limolek'hule tsa k'holeseterole ebe li li ntša 'meleng ho e-na le ho kenngoa ka mali.
Oatmeal e bonahala e atleha ka ho fetisisa ho fokotsa LDL cholesterol ("bad" k'holeseterole). Ho ea ka liphuputso ho batho ba baholo, k'holeseterole ea LDL e ka theoleloa ke karolo ea 10 maemong a mang. Liphuputsong tsena, kae kapa kae pakeng tsa 40 le 60 dikgerama (kapa hoo e ka bang sekotlolo se seng) sa oatmeal se ne se chesoa ke taba ka 'ngoe ka letsatsi. Melemo ea ho haelloa ke k'holeseterole ea oatmeal le eona e itšetlehile ka dose.
Ke hore, ha o ja oatmeal haholoanyane, k'holeseterole ea hao e tla fokotseha.
Le hoja oatmeal e thusa ho fokotsa k'holeseterole , tse ling tsa lisebelisoa tse behiloeng ka oatmeal li ka 'na tsa se ke tsa e-ba teng. Tsena li kenyelletsa botoro , tsokolate, lebese le cheese. Oatmeal e ka 'na ea sebelisoa ho etsa li-granola kapa li-snack, empa hangata sehlahisoa se hlahisoang ke tsoekere le mafura.
Etsa bonnete ba hore o hlahloba lisebelisoa tsa lihlahisoa tsa oatmeal le dihlahisoa tsa mafura ka ho sebetsa ha o batla ho finyella phetho e feletseng, e leng ho theola k'holeseterole ea oatmeal.
Instant Oatmeal Hape e Fokotsa Cholesterol
Haeba u batla liphello tse tlaase tsa k'holeseterole, li-oats tsa oatmeal kapa tsa ho pheha ka potlako li etsa mosebetsi hammoho le li-oats tse entsoeng ka tšepe kapa li-oats tse koetsoeng. Li ntse li nkoa e le lijo-thollo. Leha ho le joalo, hobane mefuta ena e entsoe ka li-flakes tse fokolang haholo tse potlakileng ho cheka, li na le phello e kholo ho phahamisa tekanyo ea tsoekere ea mali. E le ho thibela ho phahama ka potlako mali a mali a hao, ho bohlale hore u na le protheine e nang le mafura kapa mafura a phetseng hantle ka oatmeal ea hao ea nakoana, e kang lebese le tlaase kapa mafura a khaotsoeng.
U tlameha ho ba hlokolosi ha u reka li-packaged oatmeal ka nako e lekaneng ho hlokomela lisebelisoa. Hangata mefuta ena e kenyelletsa tsoekere le monate eo u sa e rateng.
> Mehloli:
> Ho HVT, Sievenpiper JL, Zurbau A, le al. Phello ea oat β-glucan ka LDL-cholesterol, e seng HDL-cholesterol, le apoB bakeng sa ho fokotseha ha kotsi ea CVD: tlhahlobo e hlophisitsoeng le ho hlahloba liteko tse laoloang ke randomise. British Journal of Nutrition . 2016; 116 (08): 1369-1382. le: 10.1017 / s000711451600341x.
> Tosh SM, Chu Y. Ts'ebetso ea ts'ebetso ea phello ea ho sebetsana le lijo-thollo tsa lijo-thollo tse fokolang. British Journal of Nutrition . 2015; 114 (08): 1256-1262. le: 10.1017 / s0007114515002895.
> Whitehead A, Beck EJ, Tosh S, Wolever TM. Cholesterol-ho fokotsa liphello tsa oat -glucan: ho hlahloba litlhahlobo tsa liteko tse laoloang ka tsela e sa tloaelehang. American Journal of Clinic Nutrition . 2014; 100 (6): 1413-1421. doi: 10.3945 / ajcn.114.086108.