Kayan daji na safiya zai iya ba ku dama ga lafiyar zuciya, ciki har da rage ƙananan cholesterol. Oatmeal an yi shi ne daga ƙwayar ƙasa wanda za a iya sanya shi a cikin abinci iri-iri, ciki har da alamomi, cookies, da kuma abincin kaya. Nazarin kuma sun nuna cewa oatmeal yana da wasu amfani mai kyau na zuciya. Wannan shi ne yafi dacewa da mahimman kayan yaduwar kayan abinci na ruwa, musamman beta-glucan, wanda aka samo a cikin oatmeal.
A tsawon shekaru, akwai bincike da yawa na nazarin binciken da suka tabbatar da amfani da oatmeal a rage yawan matakan cholesterol. Cibiyar Abinci da Drug ta Amurka ta tabbata. Oatmeal yana daya daga cikin abincin farko don ɗaukar nauyin kyawawan zuciya a kan lakabinsa saboda alamar binciken bincike.
Ta yaya Oatmeal Taimako Lower Cholesterol?
Ana tsammanin cewa ƙwayar oatme a cikin magungunan oatmeal tare da cholesterol a cikin ƙananan hanji, sa'an nan kuma daura da kwayoyin cholesterol kuma su ɗauka daga cikin jiki maimakon a ɗauka cikin jini.
Oatmeal alama ya fi tasiri a rage girman LDL cholesterol ("mummunan" cholesterol) matakan. Bisa ga binciken da aka yi a cikin manya, LDL cholesterol za a iya saukar da kashi 10 cikin wasu lokuta. A cikin waɗannan nazarin, a ko'ina a tsakanin 40 da 60 grams (ko kusan daya kwano) na oatmeal da aka cinye kowane kowane al'amari a kowace rana. Hanyoyin ƙwayar cholesterol-lowering na oatmeal ma sun dogara ne da kashi-baya.
Wato, yawancin abincin da kuke ci, ƙananan cholesterol zai tafi.
Kodayake oatmeal yana taimakawa wajen rage yawan cholesterol , wasu daga cikin sinadaran da aka sanya a cikin oatmeal bazai zama ba. Wadannan sun hada da man shanu , cakulan, madara da madara , da cuku. Za a iya amfani da Oatmeal don yin granola ko gurasar cin abinci, amma sau da yawa samfurin da ya samo yana da girma a sukari da mai.
Tabbatar bincika sinadarai na samfurorin oatmeal da kuma kayan mai da ke ciki ta hanyar yin hidima idan kana so ka cimma cikakkiyar, sakamakon saukadarin cholesterol na oatmeal.
Nan take Oatmeal Har ila yau yakan rage Cholesterol
Idan kana neman sakamako na rage yawan zazzaɓin cholesterol, kullun oatmeal ko kayan mai da sauri na yin aiki da kuma hatsi mai sassauka ko ƙwayoyi mai laushi. Har ila yau ana daukar su a matsayin hatsi. Duk da haka, saboda waɗannan siffofi sun zama cikin launi mai zurfi da suka fi sauƙi don farawa, suna da karin tasiri a kan yaduwar glucose na jini. Don hana yaduwa a cikin jinin glucose na jini, yana da hikima don samun wasu sunadarai mai yalwa ko mai da lafiya tare da kullun nan da nan, irin su madara mai madara ko yankakken kwayoyi.
Dole ne kuma ku yi hankali lokacin sayen sigar flavored nan take oatmeal don lura da sinadaran. Waɗannan nau'o'in sun haɗa da sukari da abincin da ba za ku so ba.
> Sources:
> Ho HVT, Sievenpiper JL, Zurbau A, et al. Halin sakamakon β-glucan a kan LDL-cholesterol, non HDL-cholesterol, da apoB don ƙaddamar da haɗarin CVD: nazari na yau da kullum da ƙaddamarwa na gwajin gwagwarmaya. Jaridar British Journal of Gina Jiki . 2016; 116 (08): 1369-1382. Doi: 10.1017 / s000711451600341x.
> Tosh SM, Chu Y. Binciken na yau da kullum game da sakamakon aiki na ƙwayar hatsi na hatsi a kan amsawar glycemic. Jaridar British Journal of Gina Jiki . 2015; 114 (08): 1256-1262. Doi: 10.1017 / s0007114515002895.
> Whitehead A, Beck EJ, Tosh S, Wolever TM. Cholesterol-lowering effects of oat -glucan: wani meta-bincike na gwagwarmaya gwajin gwaji. American Journal of Clinical Nutrition . 2014; 100 (6): 1413-1421. Doi: 10.3945 / ajcn.114.086108.