고지혈증에 좋은 음식 10가지 Oats are a common breakfast food in the West, similar to oatmeal. In Korea, as it is recognized as a health food, the number of people looking for it is increasing significantly. It is used as breakfast and baby food, and is eaten in rice, porridge, or scorched rice. It is also used as a raw material for confectionery and bread, and as an ingredient in cosmetics. Let’s take a look again at the health benefits of oats.
Increased unsaturated fatty acids
A paper analyzing the functional ingredients of oat rice containing oats was 고지혈증에 좋은 음식 10가지 published in the academic journal Korea Society of Industrial and Food Engineering. As a result, it was found that as the amount of oats added increased, the amount of functional substances beneficial to humans increased significantly. In particular, the content of unsaturated fatty acids and beta-glucans, which are good for blood and blood vessels, increased significantly. This is expected to help prevent and manage hyperlipidemia (dyslipidemia). When mixing oats with rice to cook rice, adding 20% and 30% was found to be most appropriate.
vegetable protein source
The National Institute of Agricultural Sciences evaluated that “oats have the highest value as a source of vegetable protein,” and said that they are especially rich in essential amino acids such as lysine. It helps maintain and strengthen muscles, which significantly decrease after the age of 40. There are oats whose husk comes off easily during the threshing process after harvest, and oats whose husk does not come off. Among these, rice and oats are what people eat, which are rich in protein and antioxidants that reduce oxidation (damage-aging) in the body. Oats are such a healthy food that they are included in the top 10 crops beneficial to humans in the United States.
blood sugar control
Oats have many beneficial ingredients for the body. The most abundant functional ingredient is beta-glucan. It helps prevent and control vascular diseases such as hyperlipidemia (dyslipidemia) and arteriosclerosis by lowering cholesterol in the liver and blood. It contributes to preventing and managing diabetes and suppressing the occurrence of colon cancer by suppressing rapid rises in blood sugar levels. 75-80% of the fatty acids in oats are unsaturated fatty acids, which are beneficial to blood and blood vessel health. It also contains a lot of minerals such as iron, calcium, and magnesium.
Full of nutrients
You can also make nutritious oat rice by adding garlic, chicken breast, cherry tomatoes, fresh ginseng, and young leafy vegetables to the oat rice. With the combination of oats and chicken breast, you don’t have to worry about how much protein you need each day. Cherry tomatoes, which become more effective as they are cooked, have a powerful antioxidant effect. In addition, oats make a delicious scorched rice stew. You can make it with oats and tomato sauce. A diet of oats with various vegetables and fruits can be the healthiest diet.
Eggplant efficacy
- Among purple foods, the dark-colored eggplants have various effects.
- It is high in moisture and low in calories, making it helpful for dieting.
- It is rich in minerals such as iron and calcium, as well as vitamins A, B1, B2, 고지혈증에 좋은 음식 10가지 and C, which helps improve immunity.
- Helps prevent the development of cataracts, cancer, etc.
- It has the effect of preventing arteriosclerosis and lowering blood cholesterol, helping prevent heart disease and stroke.
- After removing the moisture from the eggplant, wrap it in Korean paper and store it at room temperature to prevent loss of taste and nutrition.
- If you have hyperlipidemia, it is better to steam eggplants rather than fry them.
- Eggplant rice and eggplant kimchi that reduce blood vessel fat
How to get rid of fat in blood vessels
As meat consumption increases, the number of patients with ‘hyperlipidemia’, a condition in which oil accumulates on the walls of blood vessels, is also rapidly increasing. According to the National Health Insurance Corporation, 고지혈증에 좋은 음식 10가지 the number of people receiving treatment for hyperlipidemia has increased by nearly 10% every year over the past five years.
Hyperlipidemia is a condition in which cholesterol or neutral fat accumulates in the blood vessels, narrowing them. If left untreated, it can cause fatal complications. If the blood vessels in your head are blocked, you may suffer paralysis due to a stroke, and if the blood vessels in your legs are blocked, you may suffer from peripheral arterial occlusive disease. If your cardiovascular blood vessels are blocked, your life is at risk.
However, hyperlipidemia does not have any prognostic symptoms, so by the time the patient feels the symptoms, complications are often already quite advanced. Therefore, prevention of hyperlipidemia is important, and it is necessary to manage cholesterol levels on a daily basis.
So what should we do to prevent hyperlipidemia? First of all, you should avoid fatty meat or foods containing cholesterol. Hyperlipidemia is a disease caused by incorrect eating habits, so you should reduce or refrain from eating meat, processed foods, fast food, bread, and snacks.
On the other hand, there are foods that you must eat to prevent hyperlipidemia. It is red ginseng. According to Professor Jeong Dong-hyuk’s team at CHA Medical University, red ginseng has been shown to be a good food for hyperlipidemia by lowering cholesterol levels.
The research team had patients with hyperlipidemia take red ginseng every day for two weeks and checked the changes in cholesterol levels before and after taking it. As a result, most patients’ cholesterol levels dropped. In particular, the 고지혈증에 좋은 음식 10가지 patient who had the highest level at 304 mg/dl had the level drop to 230 mg/dl. 230 mg/dL is the normal cholesterol level.
Like this, red ginseng, which is a good food for hyperlipidemia, can be easily taken through red ginseng liquid, red ginseng essence, red ginseng powder, red ginseng extract, and red ginseng concentrate. However, one thing to watch out for is to pay close attention to the manufacturing method. This is because the active ingredient content of red ginseng may vary depending on the manufacturing method.
Common red ginseng extract is made using a water extraction method by boiling red ginseng in water. However, this manufacturing method can only consume 47.8% of the water-soluble components of red ginseng. The remaining 52.2% that is insoluble in water is discarded along with the boiled red ginseng powder, or red ginseng ingredients.
To compensate for the shortcomings of this water extraction method, you can choose ‘whole-type’ red ginseng, which is made by grinding whole red ginseng. Whole food contains all the soluble and insoluble nutrients of red ginseng because the entire red ginseng is ground up and then added to the product. It is possible to consume all of the 52.2% insoluble nutrients that do not dissolve in water.
In fact, Kim Jae-chun, a professor at the Graduate School of Integrative Medicine at Sunmoon University, said, “Existing red ginseng products made by infusing in water are only ‘half-measures’ that cannot consume ingredients that do not dissolve in water.” He added, “If red ginseng is finely ground, the nutrients are lost. “All of this can be extracted to achieve greater effects,” he said. If you like high-fat foods such as chicken, pizza, and pork belly, and do not exercise enough, you can be said to be at high risk for hyperlipidemia. It is necessary to manage your health by eating as little meat and flour as possible, while consistently consuming foods that are good for hyperlipidemia, such as red ginseng.