Ma te oat beta-glucan e whakaheke te cholesterol?

Cholesterol me tana mahi i roto i te tinana

Ko te Cholesterol he matū waxy e hiahia ana to tinana ki te hanga pūtau.

He iti te cholesterol ka hiahiatia e te tinana o te tangata kia ata hanga nga hanganga o nga kiriuhi pūtau.

Ko te HDL cholesterol e mohiotia ana ko te 'cholesterol pai' na te mea he mahi nui ki te awhina ki te neke i etahi atu momo cholesterol puta noa i te toto.

I tetahi atu taha, ko te LDL cholesterol ka kiia he cholesterol kino na te mea ka tupu te hanga i roto i nga pakitara o nga oko toto, tera pea ka puta he kopapa, he aukati ranei.

Ko te aukati i nga uaua ka arahi ki te mate ngakau, ki te whiu ranei.

Nga take o te Cholesterol

Ka timata te raruraru i te mea he nui rawa te LDL cholesterol kino ( low-density lipoprotein) e tere haere ana i roto i to toto.

Ko tenei hanga-ake ka arahi ki te mate ngakau me te tupono o te ngoikore o te ngakau.

I kitea e te rangahau hauora ko te β-glucan mai i te parei i whakaheke nga taumata o te katoa o te lipoprotein iti (LDL) cholesterol.

Ko nga hua o te rangahau e kii ana ko te whakanui ake i te kai o te parei beta glucan me whai waahi tonu ki te whakatata atu ki to kai hei whakaheke i te cholesterol LDL.

Me pehea te whakaheke o te beta-glucan oat i te cholesterol?

1. Ka tae ki te whekau puku
Kia pau, oat beta-glucan ka puta mai i to puku ki to whekau iti ka huri hei matū rite te reera.  

2. Te here ki te waikawa o te papa
Ko tenei matū he rite ki te ra, ka karapoti, ka herea ki nga waikawa papa (he mea hanga mai i te cholesterol).

3. Ka puta mai i roto i te ara nakunaku
Kare e taea e enei waikawa papa te whakahoki ano ki te ate, na reira, ka waiho to tinana ki roto i te ara kena.

4. Te hanga waikawa papa hou
Na te mea e hiahia ana to tinana ki nga waikawa papa hei keri kai, ka hanga e to ate he waikawa papa hou mai i te cholesterol kei roto i to toto, na reira ka whakaheke te LDL me nga taumata cholesterol katoa.

He aha te Oat Beta-Glucan tetahi o nga muka pai mo te whakaheke i te cholesterol

Oat beta-glucan Ko tetahi, ki te kore te mea pai rawa atu, he muka hei whakaheke i te cholesterol na runga noa i te whai hua me te ngawari o te whakauru ki to kai. 

Ina whakaaro te tangata mo te muka wairewa, ka puta mai te kiri o te psyllium. Ko te Psyllium husk he momo muka wairewa ka ahu mai i nga kakano o te tipu o te Plantago ovata, ka tipu i Ahia. Ko te Psyllium ka whakaheke i te cholesterol engari kaore i te whai hua oat beta-glucan.   Ko te 7g o te kiri psyllium e hiahiatia ana ia ra ki te whakaheke i te cholesterol ka whakaritea ki te 3g a te beta-glucan ia ra. I tua atu, ka taea e te beta-glucan te whakaheke i te cholesterol ki te nui ake. Ka taea e Psyllium te whakaheke i nga taumata cholesterol ki runga ake 7.4 orau engari ki te beta-glucan ka taea e koe te tumanako ki te kite i te hekenga ake ki 24 orau. 

I tua atu, kaore i rite ki etahi atu muka, karekau te beta-glucan e nui ake i tana ake oro i roto i to punaha nakunaku ka whakaiti i te tupono ka paowaotia, ka aukatia ranei i roto i to ara kena. Na te mea ko te beta-glucan he tino kai reka, kaore e tika kia taapirihia nga taapiri kia pai ai. 

Me pehea te whakauru i te Oat Beta-Glucan ki to kai

E ai ki nga kairangahau me Health Canada, e 3 karamu o te parei, oat beta-glucan ranei ka tangohia ia ra mo te 4 ki te 12 wiki e tika ana kia heke noa nga taumata cholesterol. 

Ahakoa ka taea e koe te whakamatau me te kai parei witi katoa, oati ranei ia ra, ko te huarahi ngawari ki te whakauru i te beta-glucan ki roto i to kai ko te tango i te taapiri. 

Opaniraa

I roto i te katoa, he pai nga taunakitanga ka taea e te oati te whakaiti i te cholesterol. Heoi, beta-glucan kei te waatea ano i roto i te tini o etahi atu tipu, kua kite matou. Na, kaua e aro ki te oats, ko te momo te mea nui.

Ano, he pai nga taunakitanga ka taea e te muka te nuinga, ehara i te beta-glucan anake, ka awhina i te whakaheke cholesterol. A kei te waatea te muka i roto i nga hua, nati, huawhenua, pini me nga pini.

Ma te kai i te prebiotic beta glucan ka iti ake te mate o te mate ngakau, etahi momo mate pukupuku, te whakapai ake i te punaha mate, te whakaheke i te mumura, me te whakaheke i te taumaha. Na, taapirihia etahi oatmeal pararopi ki o mahi o te ata. 

Rauemi: 

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/