Chifukwa china chodyera masamba anu
Pamene mukuphunzira njira zosiyanasiyana zochepetsera mafuta anu a kolesterolini , mukhoza kupeza malingaliro othandizira kuwonjezera ma phytosterols ku zakudya zanu. Maselekyu amenewa mwachibadwa amapezeka mu zakudya zambiri zochokera ku zomera. Kafukufuku akusonyeza kuti kudya zakudya zomwe zili ndi phytosterols zingathe kuchepetsa LDL cholesterol.
Kodi phytosterols ndi zakudya ziti zomwe mungadye kuti muzitha kudya?
Tiyeni tipende mamolekoni othandizirawa ndikuwona momwe angakhalire ogwira mtima kuti mtima wanu ukhale wathanzi.
Kodi Phytosterols N'chiyani?
Phytosterols, yomwe imatchedwanso sterols, imakhala ndi mamolekyumu omwe amapezeka mu zomera monga mbewu zonse, zipatso, nyemba (mwachitsanzo, mphodza ndi soya), ndi masamba ena. Zomera zonse zili ndi phytosterols koma, kufikira lero, kuchuluka kwake kwa sterols zomwe zili mu chomera chilichonse sizinakhazikitsidwe.
- Thupi lanu silinadzipange okha phytosterols; iwo amapezeka kokha kuchokera ku zakudya zowonjezera.
- Ngakhale kuti mitundu yoposa 40 ya sterols zakhala zikupezeka mpaka pano, zitatu ndizo zambiri: beta-sitosterol, campesterol, ndi stigmasterol.
Ma phytosterols amasiyana pang'ono ndi cholesterol cha nyama momwe amawonekera. Komabe, ali osiyana kwambiri ndi cholesterol cha nyama mwa njira ziwiri za cholesterol zomwe zimapangitsa kuti atherosclerosis ikhale yodzaza mafuta m'mitsempha ya mitsempha yomwe ingayambitse matenda a mtima.
Cholesterol Chakudya: Choipa, Phytosterols: Zabwino
M'kupita kwambiri, cholesterol chopezeka m'zinyama chikhoza kuwonjezera cholesterol ya magazi. Izi zingayambitse kukula kwa matenda a atherosclerosis ndi matenda a mtima.
Phytosterols, kumbali inayo, amachotsedwa pang'ono kuchokera m'mimba yaing'ono, kotero samalowa m'magazi.
Kuwonjezera apo, tizilombo toyambitsa matenda amaima kapena kuchepetsa kuyamwa kwa cholesterol komanso cholesterol chochitidwa ndi chiwindi. Momwe phytosterols amachita izi sizidziwika bwino.
Chakudya Chokhala ndi Phytosterols
Zakudya zazikulu zomwe zili ndi phytosterols ndi masamba, masamba a masamba, masamba a masamba amafalitsa monga margarine amafalikira, mbewu za tirigu, ndi mkate komanso zakudya zina. Phytostanols, kachigawo kakang'ono ka phytosterols, amapezeka makamaka mu mbewu za tirigu, makamaka tirigu ndi tirigu.
Mukhoza kusankha kuchokera kuzinthu zambiri m'masitolo odyera zakudya omwe ali ndi phytosterols ndi phytostanols. Kuphatikiza pa margarine ndi kufalikira kwina, izi zimaphatikizapo saladi zokutira, mapuloteni, ndi zowonjezera.
Kodi Phytosterols kwenikweni Ndi Chochepa Cholesterol?
Kafukufuku wambiri afufuza za kuchepa kwa mafuta m'thupi mwa phytosterols.
Kafukufuku wambiri wasonyeza kuti kudya kwa magalamu awiri a phytosterols patsiku kungachepetse lipoproteins (LDL kapena cholesterol "choipa") mpaka 10 peresenti. Ndalamayi ikufanana ndi supuni imodzi ya phytosterol yotengedwa kapena supuni imodzi yofalitsa yomwe ili ndi phytosterols. Zimatenga masabata awiri kapena awiri kuti muwone zotsatira zotsitsa mafuta m'thupi.
Kuphatikiza apo:
- Mu maphunziro ena, tizilombo ta tizilombo toyambitsa matenda tizilombo ta triglycerides (mafuta omwe amapezeka mu thupi lonse).
- Mosiyana ndi zimenezi, ma phytosterols samawoneka kuti amachititsa kuti pakhale maopoproteins ( HDL kapena "abwino" cholesterol ).
Bungwe la United States la Chakudya ndi Mankhwalawa lapeza zotsatira za kafukufukuyu ndipo linalola kuti zakudya zopangidwa ndi phytosterols zilembedwe ngati "mtima wathanzi." Izi zikufotokozedwa momveka bwino pa zolembapo.
Kodi Zakudya Zabwino Zimapindula Bwanji?
Pakati pa mitundu yonse ya mankhwala omwe ali ndi phytosterols, pali kutsutsana kwotsatanetsatane pamene atengedwa ngati chowonjezera. Akatswiri ena amanena kuti, poyeretsedwa panthawi yopanga mankhwala, phytosterols yomwe imapezeka muzipangizo zowonjezeramo sizimagwira ntchito.
Izi zikutanthauza kuti mankhwala ena a phytosterol sangathe kuchepetsa cholesterol ngati sakukonzekera bwino ndi wopanga.
Izi sizili choncho kwa phytosterols yomwe imapezeka mu zakudya, kuchokera ku soya kufalikira. Zosakaniza zimenezi zimakhala zogwira ntchito ndipo zingathe kuchepetsa cholesterol.
Kodi Ndi Zina Ziti Zimene Mukuyenera Kudziwa?
Mukudziwa kale kuti kudya zipatso ndi ndiwo zamasamba ndi zabwino kwa inu, ndipo tsopano mukudziwa chifukwa china chomwe chimachitira. Mpaka pano, ma phytosterols amawoneka kuti amachepetsa chitukuko cha kutukula kwa matenda a atherosclerosis kwa anthu abwino. Komabe, muyenera kudziŵa kuti ochita kafukufuku akupitiliza kufufuza momwe angagwiritsire ntchito mankhwala osokoneza bongo kwa nthawi yayitali kuti athe matenda a atherosclerosis.
Pali zosiyana ndi zomwe mukupeza kuti kudya zakudya zomwe zili ndi phytosterols ndi zabwino kwa inu. Izi zikugwiritsidwa ntchito kwa anthu omwe ali ndi matenda osadziwika achibadwa otchedwa phytosterolemia, kapena sitosterolemia. Izi zimayambitsa kale kwambiri ma phytosterols m'magazi ndipo amachititsa kuti asaperekere kwa nthawi yaitali.
> Zotsatira:
> Gylling H, Simonen P. Phytosterols, phytosterols, ndi lipoprotein kagayidwe kake. Mavitamini . 2015; 7: 7965-7977.
> Ostlund RE Jr. Phytosterols, zakudya zopatsa mafuta m'thupi komanso zakudya zabwino. Lipids. 2007; 42 (1); 41-45.
> Pinedo S, Vissers MN, Von Bergmann K, ndi al. Masamba a pulasitiki a sterols ndi chiopsezo cha matenda a mitsempha yamakono: omwe akuyembekezera Phunziro la Ophunzira a EPIC-Norfolk. J Lipid Res. 2007; 48: 139-144.
> Saji J, Sorokin AV, Thompson PD. Phytosterols ndi matenda opatsirana. Curr Opin Lipidol . 2007; 18 (1): 35-40.