Lits'ebetso tse 3 tsa oatmeal ho thusa ho fokotsa cholesterol ea mali

K'holeseterole e phahameng ea mali e kotsing ea ho kula nakong e tlang. Empa, ho na le litlhare tsa tlholeho tseo ka tsona u ka ntlafatsang boemo ba hau haholo.

O sa tsoa etsa tlhahlobo ea mali mme ngaka ea hau e boletse joalo k'holeseterole ea mali e telele haholo? Se ke oa tšoenyeha, re tla u joetsa hore na u etseng!

Ntho ea pele eo u lokelang ho tseba ka eona ke phapang ea mefuta ea cholesterol: maemong, e ka aroloa hore e be ntle le e mpe. Seo ho thoeng ke cholesterol e mpe (LDL) se hlahisa 'mele ea rona, empa se tla le lijo. E ka bokellana liseleng tsa rona le plasma ea mali, e leng kotsi haholo bakeng sa bophelo bo botle.

Mohlomong ntho ea pele eo ngaka e e entseng ke ho fana ka litlhare ho u thusa ho theola cholesterol ea mali. Empa ehlile se o se hlokang feela ke ho ja ka tsela e leka-lekaneng le ho ikoetlisa kamehlae le hore boemo ba cholesterol 'meleng bo khutlele ho tloaelehileng.

Sehloohong sena re tla u bolella mokhoa oa ho fokotsa k'holeseterole ea mali ka thuso ea oatmeal e tloaelehileng.

Oatmeal e thusa ho theola cholesterol ea mali joang?

Joalo ka ha o se o tseba, oatmeal e nkuoa e le sejo se holimo-limo. Haeba u hlokomela bophelo bo botle ba hau, leka ho e ja letsatsi le leng le le leng. E molemo haholo bakeng sa pelo, e laola boima ba rona, e ntlafatsa tšilo ea lijo ebile e thusa ho sebetsana ka katleho le ho ruruha. Ena ke letlotlo la 'nete, le tsejoang ho tloha khale le ho amoheloa ke lingaka tsa sejoale-joale.

Mohlala Clinic ea Mayo o nkile thuto e khahlisang e senotseng Melemo e meholo ea oatmeal bakeng sa ho laola k'holeseterole e mpe. Sena ke se reng:

Oatmeal e na le fiber e qhibilihang, e nang le lipoprotein tse ngata ebile li re lumella ho fokotsa boemo ba cholesterol e mpe maling.
Mofuta ona oa fiber o tšoana hantle le o fumanoang ka liapole, tseo thepa ea ona e molemo ho loantšeng cholesterol e leng khale e tsejoa.
Leha ho le joalo, hopola hore: ha se lijo tsohle tse thehiloeng ho oatmeal tse tla u thusa ho theola cholesterol ea hau. Mohlala, cookies ea oatmeal e na le tsoekere e ngata le mafura a mangata. Leka ho ja oatmeal ea tlhaho feela.

1. Oatmeal ka apole e tala le sinamone

O tla hloka:

100 g oatmeal
Apole e le 'ngoe e tala
Khalase ea metsi (200 ml)
K'honamone e otlolohileng hantle

Mokhoa oa ho pheha:

Hlatsoa liapole 'me u li khaole hantle. Ha ho hlokahale hore u li hloekise, hobane ke peel e nang le lintho tsa bohlokoa tse re thusang ho tlosa cholesterol.
Tšela oatmeal ka khalase ea metsi a belang e le hore e qale ho pheha hanghang. E bonolo haholo ebile e potlakile.
Kamora metsotso e 10, eketsa liapole ho oatmeal. Ha e e-ba bonolo, tlosa poresa mochesong.
Mohato o latelang? Tšela motsoako ka blender ebe o otla ho fihlela o boreleli. U ka fafatsa mokotla ona o motle ka sinamone ea fatše.

2. Oatmeal ka perela

O tla hloka:

Perela e le 'ngoe
100 g oatmeal
Khalase e le 'ngoe ea metsi
20 g ea mahe a linotsi

E loketseng lijong tsa hoseng le tsa mantsiboea. Tšela khalase ea metsi ka pane, e tlise ka setlolo ebe o eketsa oatmeal. Hang ha motsoako o na le botsitso le teko e ts'oanang, tlosa pan ka mocheso.

Ebola perela ebe u e khaola likotoana (u se ke oa e pepeta). Peere e theola cholesterol ea mali, mme hammoho le oatmeal thepa ea eona e nang le melemo e eketseha feela. Tšela oatmeal ka sejelong seo u se ratang haholo 'me u kenye linokoe tse' maloa tsa pepere le khaba ea mahe a linotsi ho eona. U tla fumana lijo tsa hoseng tse monate le tse nang le phepo. Etsa bonnete ba hore o ho leka!

3. Oatmeal ka plums

O tla hloka:

100 g oatmeal
2 plums
Li-walnuts tse 3
Khalase e le 'ngoe ea metsi

Mokhoa oa ho pheha:

Litholoana tse tharo tse thusang ho loants'oa cholesterol ke liapole, liperela le plums. Meroho, li-lingonberry, kiwi le morara le tsona li na le thuso haholo. ka hona, o ka eketsa litholoana tsena tsohle le monokotsoai ka polokeho ho oatmeal ea hau ea hoseng ho laola boemo ba cholesterol maling.
Ho pheha ho bonolo haholo. Pheha metsi ka pane ebe o eketsa oatmeal moo e le hore hang-hang a qale ho pheha. Khabareng, lokisa liplama, u tlose lejoe ho tsona ebe u chop. Hlatsoa li-walnuts ka khaba.
Kamora hore oatmeal e se e loketse, e fetisetsa ho senoelo ebe u eketsa plums le linate. Lijoa tsa hoseng li loketse ho laola cholesterol ea mali. Leka ho ja oatmeal letsatsi le leng le le leng, 'me haufinyane u tla lemoha hore na ho phela hantle ho ntlafala joang.

Se ke la lebala ho lula u ja lijo tse lekaneng le ho ikoetlisa letsatsi le leng le le leng. Hangata re u eletsa hore u tsamaee ka har'a lingoliloeng tsa rona bonyane halofo ea hora ka letsatsi. Haeba molekane oa hau kapa kharebe ea hau e tla etsa hore u lule u le 'moho, ho tsamaea ho tla monate le ho feta. Qala ho itlhokomela kajeno!

Fokotsa kotsi ea lefu la pelo le oncology

Bo-rasaense ba Univesithing ea Harvard, ba thehiloe tlhahlobisong ea phepo e nepahetseng, mokhoa oa bophelo le boemo ba bophelo ba batho ba 100,000 bakeng sa lilemo tse 14, ba fihletse qeto ea hore tšebeliso ea kamehla ea ligrama tse 28 feela tsa raese ea oatmeal kapa e sootho, kapa lihlahisoa tsohle tsa lijo-thollo (feela 1 e sebelisoang ka letsatsi) kotsi ea lefu la tsoekere le lefu la pelo.

Kaha oatmeal e na le li-antioxidants tse sireletsang 'mele ho li-radicals tsa mahala - ts'ebeliso ea eona e boetse e fokotsa kotsi ea mofets'e. Kahoo, bo-rasaense ba Holland le Great Britain, kamora ho etsa lithuto tse ngata, ba fihlela qeto ea hore keketseho ea esita le 10 g. lijong tsa letsatsi le letsatsi tsa lijo tse nang le fiber e ngata, e fokotsa kotsi ea mofets'e oa colon ke 10%.

E fokotsa tsoekere ea mali hape e thusa ho theola boima ba 'mele.

Oatmeal e fokotsa kotsi ea lefu la tsoekere la mofuta oa 2. Sena se bakoa ke taba ea hore oatmeal ke carbohydrate e liehang, e nang le index ea "glycemic" e tlase. Ho tloha ka ho ja oatmeal bakeng sa lijo tsa hoseng, motho o lula a tletse nako e telele - sena se thusa ho tsitsisa tsoekere ea mali mme se thusa ho boloka boima bo le tlasa taolo.

E thusa khatello ea mali e tlase

American Journal of Clinical Nutrition, American Journal of Clinical Nutrition, e boetse e phatlalalitse liphetho tsa tlhahlobo e fumanoeng hore oatmeal e sebetsa joalo ka khatello ea mali e fokotsang lithethefatsi mabapi le ts'ebetso. Ka mantsoe a mang, ho e kenyelletsa lijong tsa hau tsa letsatsi le letsatsi ho ka u thusa ho laola khatello ea mali.

E loketse baatlelete

Ho joalo, e bohlokoa bakeng sa baatlelete, haholo-holo hoseng bakeng sa lijo tsa hoseng. Ho ea ka phuputso e phatlalalitsoeng maqepheng a "JAMA: Phekolo ea kahare" - e eketsa haholo katleho ea thupelo, haeba hora 1 pele ho eona, moatlelete o ile a ja karolo ea porridge ho tsoa ho oatmeal. E na le lik'habohaedreite tse ngata le liprotheine, 'me fiber e ngata ka nako e telele e boloka boemo bo lekaneng ba matla' meleng.

E eketsa ho itšireletsa mafung mme e thusa ka khatello ea maikutlo

Phuputso e phatlalalitsoeng ho Molecular Nutrition & Food Research e bontšitse hore oatmeal e na le beta-glucans, e amehang ho lokollotsoeng ha cholecystokinin, hormone ea neuropeptide eo e le antidepressant e laolang takatso ea lijo le e bakang maikutlo a ho teneha. Ntle le moo, li-beta-glucans li nkoa e le li-entunomodulating, ke hore, li kenya letsoho ho eketsang matla a ho hanela mafu (bona lithethefatsi ho eketsa ho itšireletsa mafung).

E thusa le ho hlobaela

Ba nang le bothata ba ho robala ba ka e ja lijong tsa mantsiboea. Ka bofokoli ba serotonin ka ho motho, ho hlobaela ho etsahala. Oatmeal e na le vithamine B6 e lekaneng, e khothalletsang tlhahiso ea serotonin. Ho feta moo, oatmeal e khothalletsa tlhahiso ea 'mele ea lihormone tsa ho robala - melatonin, ka hona ho hlokahala bakeng sa ba nang le bothata ba ho hlobaela (bona ho robala kapele).

Letsatsi la phatlalatso 02.16.2015
E hlophisitsoe ke: Selezneva Valentina Anatolevna

Ts'ebeliso ea mafura a nang le cholesterol e phahameng

Babali ba rona ba sebelisitse Aterol ka katleho ho theola cholesterol. Ha re bona sehlahisoa sena se tsebahala, re nkile qeto ea ho e ela hloko.

Oatmeal hangata e bitsoa lijo-thollo tsa boselamose ka lebaka la melemo ea eona e mengata ea bophelo bo botle. Li-oats tsa Cholesterol ke sehlahisoa se tsebahalang ebile se thehiloe hantle. Ka mokhoa ona o tloaelehileng haholo, qalong, lijo-thollo li pata lebenkele lohle la limatlafatsi. Sebopeho sa lik'hemik'hale se ruileng se u lumella ho phekola maloetse a mangata le ho hloekisa 'mele hantle.

Khemikhale ea oats

Sebopeho sa oatmeal se na le protheine ea 18-20%, ho fihlela ho 60% starch, tse ling kaofela li entsoe ka mafura. Lithollo li na le fiber, tryptophan le lysine amino acid. Li-oats li na le liminerale le likarolo tse ngata tse kang tšepe, silicon, potasiamo le magnesium, zinki, fluorine, nickel, iodine, manganese, phosphorus, sebabole, aluminium le cobalt.

Mabele a na le livithamini tsa sehlopha A, B1, B2, B6, E, vithamine K, carotene ka bongata. Moetso o na le oxalic, molonic, erucic, pantothenic le nicotinic acid, antioxidants ea tlhaho. Oat e na le polyphenols - dintho tse sebetsang tsa bioloji, thyreostatins, hammoho le enzyme e ts'oanang le amylase ea pancreatic. Ka lebaka la biotonin, boitšireletso ba 'mele bo eketseha.

Ka k'holeseterole e phahameng, ho bohlokoa ho sebelisa oats hape hobane e na le fiber ea solarle ea beta-glucan, e nang le thepa e latelang:

Metsoako ea eona ha e kena ka mpeng ea mpa ea ka mpeng, e lula e tsitsitse.
Sena se thusa ho tlama k'holeseterole e kotsi le ho e tlosa kapele 'meleng ka tlhaho.

Oats Khahlano le Cholesterol

Joang ho ja oats khahlanong le cholesterol? Ho na le mekhabiso e mengata. Bakeng sa makholo a lilemo a ho ja lijo-thollo tsena, merabe eohle e hlokometse hore ts'ebeliso ea eona e ntle ke lijo-thollo. Peo ea Oatmeal, haholo e jelloang bakeng sa lijo tsa hoseng, ke tsela e ntle ea ho ntlafatsa bophelo bo botle, ho eketsa ho itšireletsa mafung, ho etsa hore tsoekere ea mali e be teng, ho hlakileng ka chefo, ho kenyeletsa le ho fokotsa cholesterol.

Ka bobeli meriana le setso li bolela hore lijo-thollo tse ntle ka ho fetisisa tsa ho etsa porridge ke lijo-thollo. Ts'ebetso ea ho pheha e tla lieha, empa sephetho se loketse. Leha ho le joalo, oatmeal e ka sebelisoa. Li boloka lintho tsohle tse molemo, leha li na le fiber e nyane.

Ho pheha li-porridge ho molemo eseng ka lebeseng, empa ka metsi le ntle le tsoekere. Ka oatmeal e felileng, o ka eketsa litholoana tse ncha le tse omisitsoeng, linate, 'me haeba ho se na li-contraindication, ka linotši tse ngata.

Ho tloha ho oatmeal o ka pheha porridge ntle le ho pheha. Mantsiboeeng, tšela sehlahisoa se sengata sa lebese se entsoe - kefir, yoghurt, 'me hoseng ja seno se monate. Lijo-thollo tse ruruhileng li tla hloekisa mala ka bongata, 'me mafura a entsoeng ka nako ea tšilo a laola boemo ba tsoekere le cholesterol maling. Ho sebelisoa ha sejana se joalo ka botlalo ho fokotsa cholesterol ho ea ho tloaelehileng.

Bo-rasaense ba se ba thehile karolo ea ts'ebeliso ea letsatsi le letsatsi ea li-oats, moo u ke keng ua tšoenyeha ka boemo ba cholesterol. Ke ligrama tse 70 feela tsa lijo-thollo. U sebelisa palo ena letsatsi le leng le le leng ('me u ka ja feela lijana tsa oat' me u noe lino tse tsoang ho eona), u ka tsitsa k'holeseterole le ho thibela ho eketseha ha eona.

Moro oa oat o boloka melemo eohle ea likarolo tse teng ka har'a lijo-thollo. Phekolo ea moro ke khale e tsejoa e le e 'ngoe ea mekhoa e metle ea ho theola cholesterol' meleng.

Ho etsa hore kalafo e sebetse haholoanyane, ho bohlokoa:

Fumana habore ea boleng. Ho tlameha ho netefatsoa hore ha ho na litšusumetso tsa lijo-thollo tse tsoang kantle ho moo, likokonyana, lipekere tse nyane le litšila tse ling ho eona.
Pele u roka habore, ho hlokahala hore u e fafatse ka botlalo, 'me u e ntše ka metsing a' maloa kapa ka tlas'a metsi a phallang.
Ho pheha lijo-thollo le lino-mapholi bakeng sa bokamoso ha ho kgothaletswe. Ho molemo ho nka lijana tse phehiloeng feela - kahoo li tla tlisa melemo e mengata.
Ho eletsoa hore ho etsoe tlhahlobo ea cholesterol pele ho kalafo ka oats. Ka karolelano, pontšo bakeng sa motho ea moholo e nkoa e se kholo ho feta 5.2 mmol / L. Ho kheloha ho fihlela ho 7,8 mmol / L - keketseho e leka-lekaneng. Sohle se kaholimo se bonts'a hore ho na le mafu a tebileng a ntseng a eketseha a hlokang ho etelloa ke litsebi. Kamora 'nete ea kalafo ka oats cholesterol, tlhahlobo e tlameha ho phetoa. Haeba matla a fetoha, kalafo e ka tsoela pele. Haeba ho se na liphetoho, u ka leka ho nka lihlahisoa tsa oatmeal tse lokiselitsoeng ho latela risepe e fapaneng.

Liphetho tse bonolo tse tsoang ho oats

Mokotla o bonolo oa khale o ka lokisoa joaloka ena. Ho litara e le 1 ea metsi a belang a behang la 5-6 tbsp. l oats kaofela le ho pheha metsotso e 15-20, ho hlohlelletsa ho sa khaotseng. Tlosa mocheso mme o lumelle ho pholile. Nka sehlahisoa kamora ho ja khalase e le 1 ka letsatsi bakeng sa khoeli. Haeba ho hlokahala, e ka phetoa kamora ho phomola ha beke.

Haeba ho se na tšekamelo ea lefu la tsoekere, o ka noesa lino tse tsoang ka lebeseng, lebese le mahe a linotsi. Bakeng sa 300 ml ea metsi, nka 2 tbsp. l likomkomere (li ka ba tse felletseng kapa tsa mofuta oa oatmeal), pheha le ho pheha metsotso e meng e 5. Ka nako eo, 2, 2. A ekeletsoa moro. l lebese le mahe a linotsi le ho futhumatsoa, empa eseng phehiloeng. Pholile 'me u nke 1-2 tbsp. l Metsotso e 20 pele ho lijo makhetlo a 3-4 ka letsatsi. Tsela ea kalafo ke khoeli e le 'ngoe.

Infusion e latelang e boetse e na le thepa e ntle ea pholiso. Bakeng sa litara e le 1 ea metsi a futhumetseng, nka kopi e le 1 ea oats e hlatsoitsoeng hantle, e tšollele le ho tsitlallela lihora tse 10. Ho emisoa ho hlahisitsoeng ho phehoa ka mocheso o bohareng bakeng sa halofo ea hora ebe o ts'oaroa lihora tse ling tse 12. Ebe mokelikeli o tlameha ho hloekisoa le ho khutlisoa ka boholo ba eona ba mantlha, o eketsa metsi a futhumetseng a phehiloeng. - Noa lino tse 1 tsa seno ka botlalo makhetlo a 3 ka letsatsi. Thuto e nka bonyane libeke tse 3. Ho na le lithuto tse 3 ka selemo.

Litsebi li re ka cholesterol e phahameng, pheko e kentsoeng ka har'a thermos bosiu ruri e tla thusa. Ho etsa sena, nka litara e le 1 tsa metsi a belang le kopi e le 1 ea oats e sa tsoakoang. Beha lijo-thollo 'me u tsamaee bosiu. Hoseng, itlotsa le ho e nooa kaofela ka mpeng e se nang letho metsotso e 30 pele ho lijo tsa hoseng. Ka matsatsi a 10, o ka fihlela ho fokotseha ha cholesterol ka makhetlo a 2. Ntle le moo, infusion e hloekisa 'mele oa letsoai, chefo, e ntlafatsa tšilo ea lijo.

U ka ntlafatsa thepa ea phepelo ea li-oats ka lero le lecha la hawthorn. Tšela kopi e le 1 ea oatmeal kapa lijo-thollo ka litara e le 1 ea metsi a futhumetseng a phehiloeng, tlisa ho pheha ka mocheso o tlase le ho silila ho fihlela ho emisoa ho sa lekanang ho jella. Tšela moro ebe o eketsa lero la hawthorn ka karo-karolelano ea 1: 1. Noa senoelo sa 0.5-1 makhetlo a 2-3 ka letsatsi bonyane khoeli.

Sesebelisoa sa ho folisa se sa fumaneheng ke jelly ea oatmeal. Ho na le lipalo tse ngata, empa tse bobebe ebile li theko e tlase ke ho nka linoelo tse 4 tsa oatmeal 'me u tšollele likhaba tse 8 tsa metsi a futhumetseng. Ebe u tsitlella letsatsi sebakeng se futhumetseng. Kamora ho tsitlella, kopanya ka botlalo le setlolo. Motsoako o lokela ho belisoa ka mocheso o tlase bakeng sa metsotso e 3-5 mme o lumelloe ho pholile. Ba nwa jelly e joalo ka khalase e le 1 ka mor'a lijo, ka ho khetheha ntle le tsoekere.

Lipheko tsohle tse lokiselitsoeng ho tsoa ho oats li fetile teko ea nako. Ho lumeloa hore likhokahano tsa tšebeliso ea ona ha li eo.

E ka sebelisoa ke batho ba baholo le bana. 'Me ho joalo, bakeng sa ba batlang ho nolofatsa k'holeseterole ea bona.

Anna Ivanovna Zhukova

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Bahlahlobisisi ba mali
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Atherosclerosis
Bongaka
Phekolo
Mekhoa ea setso
Phepo e nepahetseng

Oats ho fokotsa cholesterol

Atherosclerosis, e bakoang ke cholesterol e phahameng, e fetoha bothata ba 'nete kalafong ea sejoale-joale. Ba lula ba bua ka lefu lena khafetsa mananeong a thelevishene, libukana tse fanang ka tlhahisoleseling tsa polyclinics lia lemosa, 'me lingaka ha li khathale ho pheta.

Babali ba rona ba sebelisitse Aterol ka katleho ho theola cholesterol. Ha re bona sehlahisoa sena se tsebahala, re nkile qeto ea ho e ela hloko.

Litlhapi tsa cholesterol tse entsoeng ka bokantle ba methapo ea mali li thibela ho phalla ho tloaelehileng ha mali methapong le methapong mme li ka baka ho hloleha ho potoloha ha mali: stroke kapa infraction ea myocardial. Ke ka lebaka leo ho leng bohlokoa ho lemoha lefu lena qalong, mme o qale kalafo kapele kamoo ho ka khonehang: hona ho tla fokotsa likotsi le ho shoa ha batho ho tsoa mathateng a pelo le 40-50%.

Phekolo ea atherosclerosis ha e felle feela ka ho sebelisa lipilisi, empa le mekhoa ea phekolo eo eseng ea lithethefatsi. E 'ngoe ea lintho tse ka sehloohong hara mehato e akaretsang e sala e le ho latela tloaelo ea lijo tse fokotsang lipid - e leng phepo e nepahetseng eu lumellang ho khutlisetsa metabolism ea mafura' meleng le ho fokotsa boima ba 'mele. E 'ngoe ea lihlahisoa tse lokelang ho fetoha moeti khafetseng tafoleng ea bakuli ba nang le atherosclerosis ke oats. Nahana ka sebopeho sa biochemical le thepa ea ho folisa ea lijo-thollo tsena, litlolo bakeng sa ho hlophisoa ha li-kalafo tsa kalafo bakeng sa dyslipidemia, hammoho le likarolo tsa ts'ebeliso ea li-oats tse tsoang cholesterol bakeng sa mafu a fapaneng a kopaneng.

Tlhahiso ea Sehlahisoa

Naha ea li-oats e nkoa e le China Leboea le Mongolia. Libakeng li theola lijo-thollo hore e be phofo, 'me ba sebelisoe oatmeal ho etsa likuku tse bataletseng, tse neng li fana ka maikutlo a telele a ho satiety.

Oats - ntlo ea polokelo ea livithamini, liminerale le limatlafatsi tse ngata. E kenyeletsa:

protheine ea boleng bo holimo (11-18%, e fokolang hanyane ho feta buckwheat),
amino acids lysine le tiptophan,
lik'habohaedreite tse telele tse nang le phepo e ntle (ho fihlela ho 60%),
li-acid tse sa koahelang (78%),
Li-vithamine tsa B (B6, B1 le B2), hammoho le carotene, pantothenic le nicotinic acid,
Lintho tsa morao-rao: magnesium (Mg), phosphorus (P), potasiamo (K), tšepe (Fe), manganese (Mn), zinc (Zn), iodine (I) le fluorine (P).

Sebopeho se leka-lekaneng le khalori e tlase e u lumella ho nka li-oats e le sehlahisoa sa ho ja le se phetseng hantle, se khothalletsoang ho bakuli ba atherosclerosis.

Lisebelisoa tse sebetsang tsa oats bakeng sa mmele

Oats ke mohloli oa bohlokoa oa lik'habohaedreite, liprotheine le mafura a meroho. Ha e fokotse cholesterol ea mali feela ka lebaka la ts'ebetso ea "metabolism", empa e boetse e ama mmele ka botlalo. Ho sebelisa khafetsa lijana tsa oatmeal le oatmeal:

E matlafatsa tsamaiso ea methapo, e laola phetisetso ea lebelo lipakeng tsa bokong, mokokotlo le litho tse sebetsang.
E na le phello e ntle tsamaisong ea methapo e bohareng, e ntlafatsa ho hlaka kelellong mme e thusa ho thulana le mohopolo o sebetsang.
E khothaletsa letlalo le lipekere tse phetseng hantle, masapo a matla le manonyeletso a phahameng.
E eketsa mamello ea mesifa mme e fana ka matla nakong ea ho ikoetlisa haholo.
E matlafatsa sesole sa 'mele, e thusa ho thibela tšoaetso ea vaerase.
E ntlafatsa mokhoa oa ho silila lijo, haholo-holo sebete le manyeme.
Fokotsa ho monya "cholesterol" e mpe "kahare ho lijo."
Ho potlakisa ts'ebeliso ea k'holeseterole liseleng tsa sebete.
E fana ka thibelo ea ho sokela.
E thusa ho monya ha lik'habohaedreite ka lebaka la se ka har'a enzyme e tšoanang le pancreatic amylase.
Tšusumetso e ntle ho mefuta eohle ea metabolism 'meleng.
E thibela ho thehoa ha hyperthyroidism (tšebetso e eketsehang ea tšoelesa ea qoqotho) ka lebaka la litaba tsa lintho tseo litsebi li li bitsang thyreostatins.

Contraindication le likarolo tsa sehlahisoa

Li-oat ke lijo tse loketseng motho e mong le e mong. Lethathamo la li-contraindication bakeng sa ts'ebeliso ea lona le kenyelletsa lintlha tse peli feela:

hypersensitivity le ho se mamellane ha motho ka mong sehlahisoa,
ho hloleha ha rems.

Ha ho na le mafu a sa foleng a 'mele oa ka mpeng, tsamaiso ea matšoafo, methapo ea pelo le mali, ho lekane ho buisana le ngaka pele u sebelisa moriana oa setso o thehiloeng ho li-oats.

Lijo tse monate le tse phetseng hantle

Li-oats tsa lijo-thollo tse phehiloeng hohle ha li sebelisoe, hobane ha li na lintho tse ngata tse kholo. Empa oatmeal kapa oatmeal (phofo) e batla e le malapeng 'ohle. Lingaka li khothaletsa hore bakuli ba nang le atherossteosis ba se lebale ka melemo ea lihlahisoa tsena mme ba li kenye lijong tsa bona tsa letsatsi le letsatsi.

Jelly ea Oatmeal

Jelly ea Oatmeal ke sejana se phetseng hantle le se sa tloaelehang seo motho e mong le e mong a lokelang ho se leka. Leha e na le likhalase tse tlase, e lula hantle ka botlalo 'me ka nako e telele e fana ka maikutlo a ho hlasimoloha. Ka hona, oatmeal kissel e thusa ho eketsa boima ba 'mele, ho khutlisetsa metabolism ea lipid le ho fokotsa cholesterol ea mali.

phofo ea oat (kapa li-oats tse halikiloeng ka grinder ea kofi) - 4 tbsp.,.

metsi a hloekileng - 2 l.

Tšela oatmeal ka metsi ka mocheso oa kamore, beha sebakeng se pholileng bakeng sa lihora tse 12-24. Ebe u kopanya ka botlalo, o tšela ka ho suna. Tšela tharollo e hlahisang mollo, pheha ka ho tsitsinya ho sa feleng metsotso e 2-3. U fumana mokelikeli o teteaneng o nang le tatso e sa jeleng paate. Ho noa jelly e oatmeal ho khothalletsoa makhetlo a 1-2 ka letsatsi ka mor'a lijo. Ho ntlafatsa tatso ea sejana, o ka eketsa litholoana tse ncha le monokotsoai, mahe a linotši kapa linate.

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. Ho itlotsa kamehla ka lebese le tsoekere ho ke ke ha thusa letho tabeng ena.

Ho etsa oatmeal e tsoang k'holejeng e sebetsang hantle ba eletsoa ho pheha ka metsi kapa lebese la skim. Leha ho le joalo, ha ho kgothaletswe 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, lingonberries, 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 tharollo ea tlhaho e tsebahalang ea 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 ba molemo haholo bakeng sa bophelo bo botle, haeba u li pheha ka fructose le tse ling tse monate.

Melemo le likotsi tsa oatmeal li hlalositsoe videong ena.

Oatmeal le Cinnamon le Apple

Hammoho le oats, apole ke pheko e matla ea tlhaho ea ho fokotsa cholesterol, 'me sinamone ke senoko se thusang ho potlakisa metabolism. Porridge e nang le lihlahisoa tsena ke tharollo e nepahetseng bakeng sa lijo tsa hoseng.

oatmeal (kapa hercules) - 100 g,
apple e tala - 1,
metsi - 1 khalase,
sinamone - pinch.

Pheha khalase ea oatmeal ea khale, tšela ea mohloaare ka khalase ea metsi a belang ebe o beha mocheso o tlase bakeng sa metsotso e 10-15. Se ke oa eketsa letsoai, tsoekere. Metsotso e 2-3 pele u pheha, tšela apole, khaola ka li-cubes tse nyane, ka pane. Sebeletsa e fafalitsoeng ka sinamone.

Lijo tse nang le phepo

Ka atherosclerosis e matla le ho nona ho feta tekano, litsebi li khothaletsa mokhoa oa ho ja oa letsatsi le le leng la matsatsi a mararo ho latela oatmeal. Ka nako e ts'oanang, lijo tsa motho li lokela ho ba le lijana tsa oatmeal tse phehiloeng ka metsing ntle le ho eketsa tsoekere, letsoai le oli (lijo-thollo, sopho, jelly), metsi a hloekileng le tee e tala.

Ho boloka lijo tse joalo ha ho bonolo, empa ho hloekisa tšilo ea lijo le chefo e bokellitsoeng, ho thusa ho loants'oa cholesterol e ngata le ho thibela ho thehwa ha cholesterol.

U lokela ho tlohela lijo butle-butle: lingaka li u eletsa hore u noe metsi a mangata, hana ho sebelisa lore, nama e mafura, offal, lebese, tranelate, chisi e thata).

Oats ka moriana oa setso

Ho na le mekhabiso e mengata ea litlhare tsa setso tse thehiloeng marulelong a oats. Boholo ba tsona li na le phello ea tonic, tonic, anti-inflammatory, hape li kenya letsoho ho tloaelehileng ha metabolism ea mafura. Nahana ka litlhare tsa setso tse tsoang ho oats tse ka sebelisoang ho phekola atherosclerosis.

Tinate ea oat

Tincture e fumanoeng ho li-oats ke e 'ngoe ea litlhare tse tloaelehileng tsa setso bakeng sa thibelo le kalafo ea atherosulinosis.

oats - khalase e 1,
metsi a belang - khalase.

Tšela li-oats tse lekantsoeng tse tlatsitsoeng tlasa metsi a kenang ka har'a thermos ebe u tšela metsi a belang ka holim'a eona. Tsitlella letsatsi, ka nako eo mathata. Litsebi li khothaletsa ho lokisa tincture e hlahisoang letsatsi le letsatsi le ho noa khalase hoseng ka mpeng e se nang letho. Tsela ea kalafo ke matsatsi a 10-14. Ts'ebeliso ea tincture e joalo e tla thusa ho fokotsa cholesterol e phahameng ka 15-20% ho tloha ea mantlha, ho khutlisetsa metabolism, ho tlosa liponto tse 'maloa le ho ntlafatsa khanya.

Tlhahiso e phahameng ea Tibetan High Cholesterol

Lijo tse tsebahalang tsa setlhare sa Tibetan, tse qapiloeng makholo a 'maloa a lilemo a fetileng, lia tsebahala kajeno. Lisebelisoa tse 'maloa, tse thehiloeng ho oats li bolokiloe,' me e 'ngoe ea tsona e thusa ho fokotsa metabolism le cholesterol e tlase.

oats - 5-6 tbsp. l.,
metsi (ka ho khetheha a selemo) - litara e le 1.

Tšela li-oats tse hlatsoitsoeng ka metsi a hloekileng, tlisa ho pheha mme u belise metsotso e 15-20. Moro o hlahang o lokela ho nkoa hang ka letsatsi kamora lijo tsa mots'eare ka khoeli. Ka nako e ts'oanang, etsa bonnete ba ho kenyelletsa nama e mafura, lore, offal, soseji le nama e tsubiloeng, chisi e thata le lihlahisoa tse phahameng tsa lebese tse tsoang lijong.

Mofu oat

Qoqiso e joalo e nkuoa e le khutso. Ntle le moo, oats e thusa ho fokotsa cholesterol e phahameng, e theha tšilo ea lijo le ho tlosa liponto tse eketsehileng.

mabele a oat - kopi e le 'ngoe,
metsi a phehiloeng - 1 l,
mahe a linotsi tsa lipalesa tsa tlhaho - ho latsoa.

Tšela li-oats ka metsi a chesang, 'me u belise mocheso o tlase ho fihlela 75% ea molumo e setseng ho eona. Tšoaea 'me u kenye likhaba tse mahe a mahe a mahe a mahe a linotsi tse 1-2 Noa halofo ea khalase (100-120ml pele ho lijo tse ling le tse ling).

Seno sa oat le hawthorn

Ho nooa ka vithamine e phetseng hantle ke pheko e ntle haholo ho ba loanang le lefu la atherosclerosis. Ho theola k'holeseterole ho etsahala ka lebaka la ketso e kopaneng ea likarolo tsa mafura le li-vithamine, ka bongata bo fumanehang litholoana tsa hawthorn.

oatmeal - 1 tbsp.,
metsi a hloekisitsoeng - 2 tbsp.,.
lero la hawthorn - 200 ml,
tsoekere kapa mahe a linotsi ho latsoa.

Lokisetsa li-decoction tsa oatmeal, u li tšela ka metsi a belang le mofufutso holim'a mocheso o tlase bakeng sa metsotso e 10-12. Mathata. Kopanya moro o hlahisitsoeng le lero la hawthorn, eketsa tsoekere kapa mahe a linotsi ho latsoa. Noa khalase e le 1 ea hoseng hoseng pele ho lijo tsa hoseng.

Mofu oa oat (bakeng sa kalafo e rarahaneng ea atherosulinosis)

Sesebelisoa sena se tšoaneleha hantle ho lokisa maemo ka mathata a rarahaneng a metabolism ea mafura le lik'habohaedreite, ho etsa hore tšilo ea lijo le ho fokotsa boima ba 'mele.

A decoction ea oats e na le litlamorao tse latelang tsa kalafo:

lipid-lowing (ho fokotsa khatello ea "cholesterol" e mpe "maling ka lebaka la tlhahiso ea eona e ntlafalitsoeng),
choleretic
diuretic
ho khutlisa.

Ntle le moo, vithamine K, eo e leng karolo ea oats, e thusa ho matlafatsa lerako la methapo 'me e ama hantle mosebetsi oa methapo ea pelo. Ho sebelisa infusion ena khafetsa ho fokotsa kotsi ea ho tšoaroa ke lefu la pelo le ho otloa ke stroke.

Lithako: habore - 100 g, metsi a hloekisitsoeng - 1 l.

Tšela li-oats le litha e le nngwe tsa metsi a belisitsoeng ka mocheso oa kamore. Tsitlella letsatsi. Ebe u beha lithollo mollong ebe u pheha metsotso e 20. Tšela moro o tsoang le ho noa halofo ea khalase pele ho lijo tse ka sehloohong. Ho kuta moro o mocha ho khothalletsoa matsatsing a mang le a mang a 2-3. Tsela ea kalafo e lokela ho ba bonyane matsatsi a 30.

Oat ke lijo-thollo tsa tlhaho le tse phetseng hantle tse sebelisitsoeng ka katleho kalafo ea atherosclerosis. Lijo tse thehiloeng sehlahisoa sena li u lumella ho lahleheloa ka potlako ke liponto tse eketsehileng le ho khutlisetsa metabolism e senyehileng, mme ts'ebeliso ea e 'ngoe ea meriana ea setso e fokotsa cholesterol e phahameng.

Ha o qala kalafo, hopola ho latela lijo tsa hypocholesterol ka thibelo ea lijo tse nang le mafura a liphoofolo. Ka mor'a mokhoa o phetseng hantle, boikoetliso ba 'mele bo rometsoeng ke ngaka, ho tsamaea ka moea o mocha le hona ho tlisa litholoana tse ntle. Ho nka litafole ho tsoa ho sehlopha sa meriana ea li-statins, li-fibrate kapa li-sequestrants tsa bile acid ke tlhoko e 'ngoe ea atherosclerosis e matla. Moriana oa setso, ho kenyelletsa le oats, e lokela ho ba karolo ea mehato e phethahetseng e reretsoeng ho phekola lefu lena.

Na oatmeal e thusa ka cholesterol?

E tsitsisa maemo a tsoekere nako e telele
E khutlisa tlhahiso ea insulin ea "pancreatic"

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 k'holeseterole 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.

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 likhoebong e le pheko ea 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 micronutrients, 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:

Soluble fiber β-glucan,
Livithamini - B1, B2, B3, B6, B9, PP, K, H, E,
Macronutrients - potasiamo, magnesium, calcium, sodium, sebabole, phosphorous, chlorine,
Lintho tse fumanehang - tšepe, iodine, cobalt, manganese, koporo, fluorine, zinki,
Li-acids tsa polyunsaturated - 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 (70 gr.) 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.

Sebopeho le thepa e thusang ea oats

Magnesium le potasiamo ha oats e hlophisitsoe hantle li ama pelo le methapo ea mali

Oats ke khale li sebelisoa ho phekola maloetse a mangata le ho thibela mafu. Nyeoe e tsejoa ka mosali e mong ea nang le matšoao a sa utloahaleng: bofokoli, mokhathala o sa foleng, ho hloka matla, le seo moprista a ileng a re: “Bona pere! Ha a je nama, empa o ja habore, ka hona o matla! ” Ho tloha ka nako eo, mosali eo o ile a qala ho noa decoction ea oats mme a fola ka botlalo.

Hape, litlhahlobo tse ling tsa moroho oa oatmeal li bonts'a melemo e meholo ea semela sena. Lithollo tse tsoang mohloling oa lijo-thollo, tse lengoang temong, masimong hammoho le limela tse ling. Moetlo o jaloa nakong ea selemo, o hola hlabula kaofela, o shebahala joalo ka litsebe tse ling tsa poone, ke feela peo ea eona e kholo ho feta tse ling kaofela. Ho kotulwa hangata hoetla. Ho hlophisoa ha oats ho na le lintho tse ngata ebile li fapane.

Poone ena e phetseng hantle e na le:

protheine ea limela (e ka bang 15%),
mafura
lik'habohaedreite
amino acid
oli ea bohlokoa
fiber
polyphenols
methionine
choline
phosphorus
potasiamo
tšepe
magnesium
zinc
calcium
Manganese
cobalt
Vithamine B1
Vithamine B2
Vithamine B3
Vithamine B6
Vithamini A
Vitamin E
Vithamine PP
sebabole
a iodine litareng
flavonoids.

Motho e mong le e mong oa tseba hore England hoseng ba ja oatmeal bakeng sa lijo tsa hoseng, moetlo ona o tloaelehile haholo ka lebaka la melemo ea lijo-thollo. Ho ka ba molemo le naheng ea rona ho amohela moetlo ona.

Hobaneng ha e le thuso? Ka lebaka la sebopeho sa eona se enneng, mafura a na le phello e molemo 'meleng oa motho. Li-vithamine tsa B li na le phello e molemo bokong le ts'ebetsong ea methapo, li thusa ho sebetsana le ho hloka boroko, ho teneha hape, le ho ntlafatsa ponahalo, ho matlafatsa moriri, ho etsa hore letlalo le fokotsehe le be le lecha.

Ka lebaka la magnesium le potasiamo seboping, li-oats li na le phello e tiileng mesifa ea pelo le methapo ea mali. Phosphorus le calcium ka sebopeho sa eona li matlafatsa masapo, li thusa ho loants'oa lefu la masapo. Vitamin PP e etsa hore methapo ea mali e be matla, khatello e tsitsitse. Ka lebaka la vithamine A, ka mor'a ho ja li-oats, pono e ea ntlafala. Vitamin E sebopeho sa eona e na le phello e ntle mosebetsing oa ho ba le bana, e ntlafatsa boemo ba letlalo le moriri.

Hape, ka lebaka la li-antioxidants tsa tlhaho tse fumanehang ka har'a oats, li-radicals tsa mahala li shoa, tse thibelang kholo ea li-tumor tsa mofets'e. Iodine, joalo ka karolo ea oats, e ntlafatsa ts'ebetso ea tšoelesa ea qoqotho, e nang le phello e molemo mosebetsing oa litsamaiso tsohle le litho tsohle.

Ntle le moo, oats e na le liketso tse latelang:

antiseptic
anti-inflammatory
simmohs
tonic
diuretic
choleretic
sedative.

Batho ba bangata ba tseba hore ka thuso ea li-oats, thobalano e matla le ho feta e loantšana le mathata bophelong ba thobalano, hobane E khona ho eketsa maemo a testosterone.

Haeba u nka li-decoctions ka nepo, joale e tla fokotsa tsoekere ea mali. Ntle le moo, motsoako ona o phetseng hantle o hloekisa sebete, o tlosa ho ruruha ha hae, ke ka hona o leng bohlokoa ho hepatitis. Hape, li-decoctions tsa oats li sokolisa majoe ka liphio ebe li li tlosa ka mokhoa o bohloko. Oat e nolofatsa manyeme, e ntlafatsa sebopeho sa mali ka lebaka la litaba tsa eona tsa tšepe. Ka hona, ho na le thuso ho e sebelisa ka phokolo ea mali, ho tsoa mali. Oats e nkuoa esita le lera la sethoathoa, hobane choline e ka ho eona e imolla bohloko ba mesifa, e ntlafatsa ts'ebetso ea mesifa.

Oats, ka lebaka la thepa ea bona e phahameng ea fiber, e etsa hore ts'ebetso ea ts'ebetso ea mpa e sebetse hantle, e loane le ho qhala, le ho thibela ho etsoa ha oncology ka mpeng le ka mpeng. Hape, lijo-thollo tsena tse phetseng hantle li thusa ho sebetsana le ho tepella ho sa foleng, ho khathala kelellong le 'meleng. Ntle le moo, li-decoctions tsa oat le infusions li thusa ho loantša eczema, allergies, botenya, ho thusa ho loantša boima bo feteletseng. Li boetse li tlosa lintho tse kotsi 'meleng, tse tlatsetsang ho boima ba' mele le ho phela hantle. Ha ho sephiri hore oats e eketsa boemo ba serotonin maling, e thusa ho sebetsana le maemo a sithabetsang. Seo se ka u tsoela molemo joang ka li-decoctions tsa oats, u hloka feela ho tseba ho li etsa ka mokhoa o nepahetseng.

Hajoale, li-decoctions tsa oats li ka rekoa litlolong tsa meriana le mabenkeleng, empa ho molemo ha o li etsa. Hobane ho na le maemo a sehlahisoa se seng sa nnete, ho eketsa lintho tse kotsi.

Matla a oats ho k'holeseterole

Oats Fokotsa Cholesterol e Phahameng

Ho na le litlolo tse ngata tse khothaletsang ho nka oats ho theola cholesterol. Kameho e ntle ea li-oats tse nang le cholesterol e phahameng e lemohile ka nako e telele. U sebelisa li-decoctions le infusions tse tsoang khoebong ena e sebetsang, u ka theola cholesterol ea mali. Enaxir ena ea mohlolo ea bophelo bo botle e ka qhibiliha le ho bea li-cholesterol tse ngata tse kenang ka har'a likepe, ka lebaka la litaba tse phahameng tsa livithamini tsa B, hape e fokotsa ho monya k'holeseterole e mpe ho tsoa lijong ho kena 'meleng. Pheko ena e bile e khona ho phekola atherosclerosis.

Taba ea hore infusions le li-decoctions tsa li-oats tse nang le cholesterol e phahameng li theola boemo ba eona bo tsebahala ho lingaka tse ngata le bakuli. Ho na le lipuo tse ngata tse buang ka sena inthaneteng le thelevisheneng. Leha ho le joalo, lijo-thollo tsena, tse theolang cholesterol ea mali, li ke ke tsa nkuoa ke batho bohle. Ntho e 'ngoe hape: u se ke oa e fetelletsa taba ea ho theola k'holeseterole ka habore, hobane k'holeseterole e ea hlokahala bakeng sa' mele. Haeba boemo ba hae bo fetoha bo sa tsotelleng 'meleng, motho o tla qala ho ba le maikutlo a sithabetsang,' mele oa hae o tla khaotsa ho loana le maemo a kotsi a tikoloho. Kahoo o lokela ho emisa ka nako bakeng sa kalafo ka habore, joalo ka o e fokotsa haholo, mme a hlahlobe boemo ba cholesterol maling le ho feta tlhahlobisong.

Liphetho tsa Cholesterol Oats

Mokhoa o atileng haholo oa ho phekola li-oats ke decoction. Lingaka li re decoction e bohlokoa e fumanoa feela haeba ho ka pharalla phytin ka habore. Empa u ka fihlela mokhoa ona joang? Soiding ha e fane kamehla ka sephetho se lakatsehang, hobane ka mokhoa ona phytin ka har'a oats e ba kholo le ho feta. Empa ho belisoa kapa ho mela ha lithollo ke sona seo u se hlokang!

Bakeng sa belisoa, oats e tšeloa ka Whey, e le hore e feta habeli. Haeba e ne e se haufi, asene ea apple cider kapa lero la lemone e ka ba molemo molemong oa sena. Tlohela lijo-thollo ka lihora tse leshome le metso e 'meli ho fihlela li ruruha. Ebe o hloka ho tšela metsi, o hlatsoe habore, o tšollele litha e le ngoe ea metsi a batang ebe o cha.

Kamora lihora tse peli tsa ho chesa ka mocheso o tlase, metsi a tlameha ho tšeloa, tšela oats ka litha e le nngwe tsa metsi a belisitsoeng. Ntho e ngoe le e ngoe, decoction ea oats e se e loketse. E lokela ho taoa matsatsing a mabeli, ho seng joalo e tla senyeha.

U ka mela hape thollo pele. Ho etsa sena, ba nyenyefatsa butle ka metsi ebe o beha sebakeng se futhumetseng. Ha ho na tlhoko ea ho ema ho fihlela ho hlaha lipalesa tse kholo. Hang ha li hatch, o hloka ho nka lijo-thollo, eketsa metsi ebe o kenya blender. Grila boima bona, 'me u noe seno se tlang ka letsatsi le le leng. Tsela ena ea ho pheha e ke ke ea bitsoa decoction, hobane habore li ne li sa fuoe kalafo ea mocheso. Empa e boloka thepa eohle e nang le molemo ka bongata.

Porridge e nang le apole le sinamone

Apple le sinamone ke lihlahisoa tse thusang ho chesa k'holeseterole e mpe, 'me ha li kopantsoe le oats, li fana ka pheko ea' nete.
Ho pheha sejana sena o tla se hloka:

oat flakes - 100g,
apole (ka ho khetheha e tala)
khalase ea metsi
pina ea sinamone.

Pheha li-porridge tse tloaelehileng, tšela poone ka metsi ka karolelano ea 1: 3, letsoai le tsoekere ha ea lokela ho beoa. Kenya apole e khethiloeng ho phuleng e felileng ebe u fafatsa ka sinamone.

Tinate ea oatmeal

Tincture ena ea metsi ke eona tsela e molemohali ea ho theola cholesterol ea mali.

E lokisoa habonolo: khalase ea lijo-thollo e hloka metsi a belang a lekanang. Ka thermos, tšela habore e hlatsoitsoeng, e e tšise ka metsi a belang. Hoa hlokahala ho tsitlella letsatsi, ebe u khatello. Noa khalase hoseng ka mpeng e se nang libeke tse peli. Sesebelisoa sena ha se thusa ho fokotsa cholesterol ea mali feela, empa hape le ho tlosa boima bo feteletseng, ho ntlafatsa sefahleho. Empa ho loketse ho nahana hore e senyeha kapele.

Oat moro le mahe a linotsi

Mokhabiso oa li-oats le mahe a linotsi a matlafatsa mmele mme o ntlafatsa morethetho oa pelo

Pheko ena ke tonic e ntle le pholiso.

E lokiselitsoe ka tsela e latelang: tšela khalase ea lithollo tse hlatsoitsoeng ka litha e le ngoe ea metsi a belisitsoeng. Beha mocheso o tlase, boloka ho fihlela 25% ea mouoane o fetoha metsi. Ebe o tlosa mochesong, strain, eketsa thispone ea mahe a linotsi. Nka halofo ea khalase pele u e-ja.