Ngaba i-oat beta-glucan iyayinciphisa i-cholesterol?

ICholesterol kunye nendima yayo kuMzimba

I<em>cholesterol yinto enomphunga efunwa ngumzimba wakho ukuze wakhe iiseli.

Umzimba womntu udinga inani elincinci le-cholesterol ukwakha ngononophelo izakhiwo zeembrane zeeseli.

I-cholesterol ye-HDL yaziwa ngokuba 'yi-cholesterol elungileyo' njengoko idlala indima ebalulekileyo ekuncedeni ukuhambisa ezinye iintlobo ze-cholesterol egazini.

Kwelinye icala, i-cholesterol ye-LDL ihlelwa njenge-cholesterol embi njengoko ibangela ukwakheka kweendonga zemithambo yegazi, nto leyo enokukhokelela kwihlwili okanye ukuvaleka.

Ukuvaleka kwimithambo kunokukhokelela ekuhlaselweni yintliziyo okanye sistroke.

Imiba yeCholesterol

Ingxaki iqala xa kukho 'i-cholesterol embi ye-LDL (low-density lipoprotein) edadayo egazini lakho.

Oku kwakha kunokukhokelela kwisifo senhliziyo kunye nomngcipheko wokungaphumeleli kwentliziyo.

Uphononongo lwezonyango lubonise ukuba i-β-glucan esuka kwibhali yehlile amanqanaba e-cholesterol ephantsi-kwi-low-density lipoprotein (LDL).

Iziphumo zophononongo zixela ukuba ukonyusa umthamo we-beta glucan equlathe ibhali kufuneka kube yinxalenye eqhubekayo yokusondela ekutyeni kwakho ukunciphisa i-cholesterol ye-LDL.

Iyenza njani kanye i-oat beta-glucan yehlisa i-cholesterol?

1. Ukufika emathunjini esisu
Xa idliwe, oat beta-glucan yenza indlela yayo ukusuka esiswini sakho ukuya emathunjini akho amancinci apho iguqulwa ibe yinto efana nejeli.  

2. Ukubophelela kwi-bile acids
Le nto efana nejeli, ijikeleze kwaye ibophe kwi-bile acids (eyenziwe kwi-cholesterol).

3. Ukuphuma kwindlela yokwetyisa
Ezi asidi ze-bile azikwazi ukuphinda zisetyenziswe kwakhona esibindini kwaye, ngenxa yoko, zishiya umzimba wakho ngendlela yokugaya.

4. Ukudala i-bile acids entsha
Ngenxa yokuba umzimba wakho ufuna i-bile acids ukugaya ukutya, isibindi sakho senza i-bile acids entsha kwi-cholesterol esele ikhona kwigazi lakho, ngaloo ndlela yehlisa i-LDL kunye namanqanaba e-cholesterol epheleleyo.

Kutheni iOat Beta-Glucan yenye yeeFayibha eziGqwesileyo zokuthoba iCholesterol

Oat beta-glucan Yenye, ukuba ayiyonto ilungileyo, iifayibha zokwehlisa i-cholesterol ngenxa nje yokuba isebenza kakuhle kwaye kulula kangakanani ukuyingenisa kwisidlo sakho. 

Xa abantu becinga ngefayibha enyibilikayo, i-psyllium husk ihlala ifika engqondweni. I-Psyllium husk luhlobo lwefiber enyibilikayo evela kwimbewu yesityalo se-Plantago ovata kwaye ikhuliswa ikakhulu e-Asia. I-Psyllium iyancipha ngokwendalo i-cholesterol kodwa ayisebenzi kangako oat beta-glucan.   I-7g ye-psyllium husk iyafuneka imihla ngemihla ukunciphisa i-cholesterol xa kuthelekiswa ne-beta-glucan's 3g ngosuku. Ukongeza, i-beta-glucan inokwehlisa i-cholesterol ukuya kwinqanaba elikhulu. I-Psyllium inokunciphisa amanqanaba e-cholesterol ukuya kuthi ga 7.4% kanti nge-beta-glucan ungalindela ukubona ukuncitshiswa ukuya kuthi ga 24%. 

Ukongeza, ngokungafaniyo nezinye iifayibha, i-beta-glucan ayinambumbulu ngaphaya komthamo wayo kwinkqubo yakho yokwetyisa enciphisa ukubakho kokuvaleka okanye ukuvaleka kwindlela yakho yokwetyisa. Ngenxa yokuba i-beta-glucan ngokwemvelo incasa engathathi hlangothi, izongezo azidingi kongezwa ukuze zibe nencasa. 

Ungazisa njani i-Oat Beta-Glucan kukutya kwakho

Ngokutsho kwabaphandi kunye ne-Health Canada, i-3 grams yebhali okanye i-oat beta-glucan ethathwa imihla ngemihla kwi-4 ukuya kwiiveki ze-12 iyadingeka ukunciphisa ngokwendalo amanqanaba e-cholesterol. 

Ngelixa unokuzama ukutya ibhali yonke yengqolowa okanye i-oats yonke imihla, indlela elula yokwazisa i-beta-glucan kwisidlo sakho kukuthatha i-supplement. 

isiphelo

Ngokubanzi, ubungqina bokuba i-oats inokunceda ukunciphisa i-cholesterol ilungile. Nangona kunjalo, i-beta-glucan iyafumaneka nakuluhlu olubanzi lwezinye izityalo, njengoko sesibonile. Ngoko, kunokuba ugxininise kwi-oats, iindidi zingundoqo.

Kwakhona, kukho ubungqina obulungileyo bokuba i-fiber ngokubanzi, kungekhona nje i-beta-glucan, inokunceda ukunciphisa i-cholesterol. Kwaye ifayibha ifumaneka lula kwiziqhamo, amandongomane, imifuno, iimbotyi, kunye neepulses.

Ukusebenzisa i-beta glucan ye-prebiotic kunokunciphisa umngcipheko wesifo senhliziyo, iintlobo ezithile zomhlaza, ukuphucula amajoni omzimba, ukunciphisa ukuvuvukala, kunye nokunciphisa umzimba. Ke, yongeza i-oatmeal ephilayo kwindlela yakho yasekuseni. 

imithombo: 

https://www150.statcan.gc.ca/n1/pub/82-625-x/2021001/article/00003-eng.htm 
https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/statin-side-effects/art-20046013 
https://nutrastatfiber.com/pages/research 
https://pubmed.ncbi.nlm.nih.gov/14963054/. 
http://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=beta.glucane&lang=eng 
https://academic.oup.com/ajcn/article/71/6/1433/4729388 
https://pubmed.ncbi.nlm.nih.gov/14963054/ 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8408873/