Litsebi tsa phepo lefatšeng ka bophara ka tumellano li amohela phala e le sejalo sa koro se sebetsang ka ho fetisisa bathong. Ho khothaletsoa ho e sebelisa bakeng sa mafu a methapo ea ka mpeng, tsamaiso ea methapo le qoqotho ea qoqotho hammoho le ho tahoa hoa mmele le ho itšireletsa mafung.
Leha ho le joalo, oatmeal e bohlokoa haholo ho bakuli ba nang le cholesterol e phahameng le tsoekere maling, boima bo boholo bo feteletseng le metabolism e senyehileng. Ka lebaka lena, lijana tsa hercules li lula li kenyelletsoa lijong tsa bongaka tsa mofuta oa 1 le mofuta oa 2 lefu la tsoekere le atherosclerosis.
Empa ke hobaneng ha oatmeal e le molemo molemong oa pelo le methapo ea mali, e thusa joang ho laola k'holeseterole le tsoekere ea mali, hona ke hobaneng ha ho eletsoa ho thibela stroke? Likarabo tsa lipotso tsena li ka sebopeho se ikhethileng sa oatmeal, le bokhoni ba eona ba ho loants'a mafu le ho folisa 'mele.
Sebopeho
Karolo e ka sehloohong ea oatmeal ke dikahare tse phahameng tsa fiber e qhibilihang ka ho fetesisa e bitsoang β-glucan. Mefuta ena ea semela e fapane hole le e nonneng ka makhapetla a linaoa, linaoa, meroho, litlama le litholoana.
β-glucan e ntlafatsa secretion ea bile e eketsa tšebetso ea eona, ka ho etsa joalo e thusa 'mele ho qhala cholesterol e kotsi le ho e ntša. Kajeno, β-glucan e rekisoa ka litlama e le pheko ea lefu la atherosclerosis, empa ke feela oatmeal ke mohloli oa tlhaho oa ntho ena e matla.
Oatmeal e boetse e na le li-antioxidants, livithamini tsa B, li-macro- le li-microelements, li-acid tse ngata tsa polyunsaturated le lintho tse ling tsa bohlokoa. Ka nako e ts'oanang, oatmeal e na le starch e fokolang ho feta raese, poone esita le buckwheat, ho bolelang hore ha e bake keketseho e matla ea tsoekere ea mali.
Ho hlophisoa ha oatmeal:
- Fububle ea Soluble β-Glucan;
- Li-vithamine - B1, B2, B3, B6, B9, PP, K, H, E;
- Macronutrients - potasiamo, magnesium, calcium, sodium, sebabole, phosphorous, chlorine;
- Lintho tsa trace - tšepe, iodine, cobalt, manganese, koporo, fluorine, zinki;
- Li-acids tsa polyunsaturated tse mafura - Omega-3, Omega-6 le Omega-9;
- Li-carbohydrate tse rarahaneng
- Li-amino acid tsa bohlokoa le tse fetohang.
Litaba tsa khalori ea Hercules li phahame haholo mme li 352 kcal. ho 100 gr. sehlahisoa.
Leha ho le joalo, khalase e le 'ngoe ea lijo-thollo (ligrama tse 70) e lekane ho boloka satiety ka lihora tse ngata ka tatellano, ho bolelang ho qoba lijo tse bobebe ka sandwich, li-chip le lihlahisoa tse ling tse mpe.
Lisebelisoa tse sebetsang
Oatmeal e amoheloa ka molao e le sejo se holimo-limo ke litsebi tsa phepo e nepahetseng, ke hore, sehlahisoa sa bohlokoa sa lijo bakeng sa bophelo ba motho. Ho ea ka lingaka, oatmeal e bohlokoa haholo ho batho ba nang le mafu a pelo, eo ho eona e seng feela lijo tse monate le tse phetseng hantle, empa hape e le moriana oa 'nete.
Li-flakes tsa Hercules li boetse li khothalletsoa hore li sebelisoe ke batho ba nang le tsoekere e phahameng ea mali, haholo bakuli ba nang le lefu la tsoekere. Taba ke hore oatmeal e na le lik'habohaedreite tse rarahaneng, tse kenngoeng ke 'mele nako e telele, ha li hlahise ho qhoma ho matla ha tsoekere maling le ho tlatsa ka botlalo tlhoko ea' mele ea tsoekere.
Ts'ebeliso ea kamehla ea oatmeal ke thibelo e ntle ea khaello ea livithamini le liminerale, ka hona, mafu a mangata a kotsi. Ho fihla joale, ho netefalitsoe hore nts'etsopele ea maloetse a pelo le methapo hangata a amahanngoa eseng feela le ts'ebeliso ea lijo tse nang le mafura a khalori e ngata, empa hape le lebaka la ho haella ha limatlafatsi tse hlokahalang.
Melemo ea bophelo bo botle ba Oatmeal:
- Lowers cholesterol. Oatmeal e u lumella ho theola k'holeseterole kapele ka 15% le ho qhibiliha li-cholesterol tse likepeng. Ts'ebetso ea oatmeal e tsoang ho cholesterol e phahame hoo e ka nkang sebaka sa ts'ebeliso ea lithethefatsi tsa statin, tse nang le litlamorao tse mpe ebile li thibetsoe nakong ea kemolo. Ho bohlokoa ho hlokomela hore oatmeal e tlosa cholesterol e mpe feela, ntle le ho ama molemo;
- E thibela gallstones le botenya. β-glucan ha e lumelle k'holeseterole hore e matlafatse bile mme e e fetohe majoe, ka tsela eo e netefatsa thibelo ea lefu la gallstone, cholecystitis le pancreatitis. Ntle le moo, fiber e qhibilihang ho oatmeal e tlosa mafura a mangata 'meleng, e sireletsa sebete ho mafura a hepatosis;
- E fokotsa khatello ea mali. Oatmeal e na le lintho tse ikhethang - aventantramines, e thibelang ho fokotseha ha cholesterol le lisele tsa mali maboteng a methapo ea mali. Ka lebaka la sena, oatmeal e thusa ho theola khatello ea mali le ho sireletsa motho ho atherosulinosis ea methapo ea mali;
- E fokotsa tsoekere ea mali. Hercules e bua ka lihlahisoa tse nang le index ea glycemic e fokolang, hobane e na le starch e nyane, empa limatlafatsi tse ngata tsa fiber le li-carbohydrate tse rarahaneng. Kamora ho ja oatmeal, motho ha a utloe tlala ka lihora tse ngata ka tatellano, kaha lik'habohaedreite tse rarahaneng li kenngoa butle butle ke 'mele' me li boloka tsoekere e tloaelehileng maling. Ka lebaka lena, oatmeal e nkoa e le poroteine e thusang haholo ho batho ba nang le lefu la tsoekere;
- E ntlafatsa tšilo ea lijo. Ka lebaka la sebopeho sa eona se phahameng sa fiber, oatmeal e thusa ho ntlafatsa ts'ebetso ea phepelo ea ka mpeng, e tlosa phallo kapele, ho thunya le ho eketseha ha khase. Ntle le moo, oatmeal e thusa ho hloekisa 'mele oa chefo le chefo esita le likokoana-hloko.
- E tšoara li-gastritis le liso tsa ka mpeng. Oatmeal e na le phello e koahelang marakong a esophagus le mpeng, ka tsela eo e ba sirelletsa litlamong tse mabifi tsa lero la gastric le li-enzyme tsa tšilo. Kahoo, oatmeal e thusa ho kokobetsa letsoalo la pelo le ho choachoasela, mme e ntlafatsa boemo ba mokuli haholoholo;
- E thusa ho theola boima ba 'mele. Leha ho na le taba ea hore oatmeal e phahame ka lik'hilojule tse ngata, ke sehlahisoa sa bohlokoa sa phepo ebile se u lumella ho tlohela lipolao tse eketsehileng. Lijo tsa oatmeal li sebetsa haholo mme li thusa ho fihlela sephetho se lakatsehang ntle le kotsi ho bophelo bo botle.
Mokhoa oa ho sebelisa
Joalokaha oatmeal le cholesterol li se li hlokometsoe ho feta hanngoe, tsena ke lira tse sa lumellaneng, empa bakeng sa kalafo e sebetsang ea k'holeseterole e phahameng, e hloka ho lokisoa feela ho latela litlolo tse itseng. Oatmeal e tloaelehileng e hlophisitsoeng ka lebese le tsoekere e felletseng e ke ke ea sebetsa boemong bona.
Ho etsa oatmeal e tsoang k'holejeng e sebetsang hantle ba eletsoa hore ba e phehe ka metsi kapa lebese la skim. Leha ho le joalo, ha ho khothalletsoe ho li kenya kalafong ea nako e telele bakeng sa ho sireletsa livithamini le liminerale tšenyo.
Ho molemo ho inela oatmeal bakeng sa bosiu, 'me hoseng u je lijo-thollo tse bobebe bakeng sa lijo tsa hoseng. Ho molemo haholo ho kenyelletsa lihlahisoa tse ling ho tloha k'holeseterole e phahameng ho porridge e joalo, ka mohlala, fragole, li-blueberries, lingonberry, li-currants tse khubelu le tse ntšo, lilakane tsa plums le liapole tse sa jeoang. U ka noka sejana sena ka khaba ea mahe a linotsi tsa tlhaho.
Oatmeal e boetse e tsamaea hantle le linate, e leng pheko e tsebahalang ea tlhaho bakeng sa li-cholesterol plaque. Li-walnuts, li-hazelnuts, lialmonde le li-pistachios li sebetsana ka katleho le eona. Ntle le moo, oatmeal e ka fanoa ka pina ea sinamone, e sa fokotseng cholesterol feela, empa hape e loana le tsoekere e ngata.
Li-Hercules li ka sebelisoa eseng feela bakeng sa ho etsa porridge, empa hape li li eketsa ho li-salads tse tala, sopho le, hape, li-pastries. Kahoo li-cookie tse tummeng tsa oatmeal li ka phela hantle haholo haeba u li pheha ka fructose le tse ling tse monate.
Melemo le likotsi tsa oatmeal li hlalositsoe videong ena.
