Masana sunadarai na abinci sunyi amfani da Cholesterol na Farin Ciki-Ƙarawa
Adopar cin abinci mai rage-cholesterol bayan rayuwa na yau da kullum na iya zama kalubale. Amma maimakon tunanin cewa kana buƙatar canza kome da kome gaba daya, zaka iya farawa tare da ƙaramin canji-sun ƙara. A nan, masana kimiyya masu amfani da kayan kwalliya suna raba takaddun su guda daya don fara cin abinci na rage yawan zazzaɓin cholesterol .
Fara Cin Ciniki-Cut Oatmeal
Ku ci hatsi don rage yawan ƙwayar cholesterol, in ji Karen Graham, RD, mai kula da Harkokin Gudanar da Gina Harkokin Kasuwanci a Scottsdale, Arizona.
"Na yi matukar nasara wajen rage yawan cholesterol a yawancin abokan hulɗata nawa, da dama daga cikinsu sun sami damar magance magungunan su ko kuma basu fara su ba. na tsawon makonni shida. Wannan shine abinda yake dauka! "
Cikakken hatsi da kuma sassauran hatsi suna da yawa kamar sinadarai. Dukansu sun ƙunshi beta-glucan , "nau'i na fiber da ke daura ga cholesterol cikin jiki kuma ya kawar da shi," in ji Graham. Babban bambanci shine yadda aka sarrafa su: tare da mai hatsi, an yanka maatsan oat a cikin sliced ta wani injin mai, wanda ya haifar da jinkirin dafa, dafaffen kayan lambu, da sauransu. An yi naman alade, da bambanci, ta hanyar yin motsi da oat da kuma yin juyawa da shi, da samar da sauri dafa abinci da kuma bayanan rubutu.
Dukkanin sare-haɗe da ƙwayoyi da aka yi a birni suna da wani nau'i, idan aka kwatanta da kullun nan da nan: sunyi hankali a hankali, suna haifar da ƙananan ƙananan sauƙi a cikin jinin jini, bisa ga wani labarin 2015 a cikin Jaridar Birtaniya na Nutrition.
Ƙarƙashin zaɓi mafi kyau
"Lissafi 16 na kayan abinci da aka fi so," in ji Carol Ireton-Jones, Ph.D., RD, LD, mai ba da shawara mai gina jiki a Carrollton, Texas. Ka tuna ka hada da nau'o'in kayan abinci na 'ya'yan itatuwa, daga' ya'yan itatuwa da kayan lambu zuwa legumes da kuma hatsi. "Ta lissafin abin da kuke so, za ku iya gano abubuwan da za ku iya ci a maimakon abinci da ƙwayoyin abinci , da samar da hanya mai sauƙi don rage ƙwayar cholesterol da kuma cin mai."
Zaɓi Dukan, Abincin da ba a Yarda ba
"Ku ci abinci cikakke, ku guje wa abincin da aka sarrafa, wanda ya hada da sugars, abun zaki da omega-6 wanda duk zasu taimakawa wajen kara ƙumburi a cikin jiki, wanda zai iya inganta yawan ƙwayoyin cholesterol," in ji Susan Dopart, Mashawarcin Gina. a Santa Monica, California, da kuma marubucin "A Recipes for Life by Doctor's Dietitian" (SGJ Publishing, 2009).
Ƙara cikin wake
Fara cin nama a kai a kai, ya bada shawarar Jan Patenaude, RD, CLT, Daraktan Cibiyoyin Gudanar da Gina Jiki na Kamfanin Sadarwar Lissafi. "Shekaru da suka wuce, mutanen da suka yi tunanin cewa sun kasance suna rage yawan abinci, amma ba su samu nasarar tabbatar da matakan su sauka ba sau daya idan suka kara da wake da kwayoyi zuwa ga abincin su kowace rana," inji ta.
Source:
Chosh da Chosh. Binciken Tsare-tsaren Tsarin Gudanar da Ayyukan Gurasar Cikakken Gurasar a kan Glycemic Response. Littafin Birtaniya na Gina Jiki, Oktoba 28, 2015, 114 (8): 1256-62.