Ukuthola amakhukhi angenawo amafutha agcwele kungaba inselele. Ukudla okuningi okugayiwe nakho kuqukethe ama-trans fat, angakhuphula amazinga e-cholesterol e-LDL. Uma sizama ukugcina izinga le-cholesterol yethu lisezingeni elinempilo, kutuswa ukukhetha amakhukhi e-cholesterol ephansi. Kodwa kuthiwani nge-Avenacol?
Akudingekile ukuthi siyeke ngokuphelele amakhukhi lapho sifuna ukudla ukudla okune-cholesterol ephansi. Ngokusho kochwepheshe, i- ama-crackers we-gingerbread graham Aphansi kwamafutha kanye ne-cholesterol. Lawa makhukhi enziwe ngamafutha amancane agcwele, okuwenza abe yinketho enhle. Kunconywa ukuthi ufunde ilebula ethi Nutrition Facts ongayithola ngayo amakhukhi ngaphansi kwamagremu ama-3 wamafutha esewonke.
Kunoma yikuphi, i-Avenacol yethulwa njengamakhukhi anempilo kakhulu okwehlisa i-cholesterol ephezulu. Ingabe lokhu kuzoba yiqiniso? Njengoba sesivele sembule nge danacol, akuwona umkhiqizo ofanele lezi zimo zezempilo.
Izithako kanye nenani lokudla okunempilo
Ukuze uthole ukuthi amakhukhi e-Avenacol anempilo yini, kulula ukwazi izithako zawo. Kulokhu zakhiwe: «oat flakes 39% (iqukethe ukolweni), ufulawa kakolweni, ushukela, high oleic uwoyela sunflower 11%, Avenacol 9% (oat bran high in beta-glucan), oligofructose, ukolweni bran, glucose kanye isiraphu fructose, ejenti ukukhulisa (sodium kanye ammonium carbonates), usawoti, emulsifier (E 472e), iphunga".
Mayelana nemisoco ehlinzekwa yi-Avenacol, kuwo wonke amagremu ayi-100 alawa makhukhi sithola:
- Amandla: 444 kilojoule
- Amafutha: 14 amagremu
- lapho Kugcwele: 1.8 amagremu
- Ama-carbohydrate: 66 amagremu
- kuwo Ushukela: 19 amagremu
- I-fiber yokudla: 9 amagremu
- Amaprotheni: 9 amagremu
- Usawoti: 0.65 amagremu
Iqiniso liwukuthi inikeza inani eliphakeme kakhulu lama-calories, amafutha nama-carbohydrate. Ngakho-ke, awanconyelwe i-priori yabanesifo sikashukela noma abantu abane izinkinga ze-cholesterol.
Abayehlisi i-cholesterol
Amakhukhi e-Avenacol akhangiswa njengalungele ukwehlisa i-cholesterol futhi asebenzise izakhiwo ezizuzisayo ze i-beta glucan, into ekhona ku-oats.
I-European Food Safety Authority (EFSA) iqinisekisa ukuthi ukuze i-beta-glucan ibambe iqhaza ekugcinweni kwamazinga ajwayelekile e-cholesterol egazini, kufanele kudliwe okungenani amagremu ama-3 ngosuku. Kulokhu, amakhukhi e-Avenacol ahlinzeka kuphela ngamagremu angu-2,2 we-beta-glucan ngamagremu ayi-100. Okusho ukuthi, ukuthola izinzuzo ze-beta-glucan, amagremu angu-150 wamakhukhi kufanele adliwe, okulingana namakhukhi angu-18.
Nokho, ukudla lelo nani lamakhukhi akunempilo neze. Imikhiqizo ecutshungulwayo ivamise ukuba yibhomu likashukela, usawoti namafutha. Futhi, njengoba sibonile kumanani wokudla okunempilo, i-Avenacol nayo injalo. Ngakho-ke umbhedo wokuthi zingathengiswa njengomkhiqizo osiza ukwehlisa i-cholesterol. Kumakhukhi angu-18 sithola amagremu angu-31 kashukela owengeziwe, kanye namagremu angu-6 wamafutha agcwele kanye ne-1 igremu kasawoti.
Kungcono ukugwema ukusebenzisa lolu hlobo lwemikhiqizo ecutshungulwe kakhulu. Futhi kuncane kakhulu ukunamathela ekusetshenzisweni kwamakhukhi ukwehlisa i-cholesterol.