Mafinysterols amaletsa kutsegula kwa kolesterolini, kuchepetsa magazi a cholesterol
Phytosterols ndi gulu la mankhwala opangidwa ndi zomera omwe ali ofanana ndi cholesterol mu thupi la munthu. Akamawotcha, amatha kupikisana ndi cholesterol m'matumbo, amaletsa, ndipo amachititsa kuti magazi asachepetse. Kafukufuku wina apeza kuti kudya magalamu awiri a phytosterols tsiku kungakuthandizeni kuchepetsa LDL cholesterol , kapena "choipa" cholesterol, mwa 10%.
Anthu ambiri, ngakhale zilibe, amakhala pafupi ndi magalamu awiri patsiku. Zakudya zamakono zimadya pakati pa 78 ndi 500 mg patsiku, ngakhale opanga chakudya amapereka zakudya zambiri zomwe zimagwiritsidwa ntchito pamodzi ndi mankhwalawo.
Mavitamini a Phytosterol
Ngakhale pali zowonjezereka zomwe zili ndi phytosterols, makhoti adakalibe ngati ali otetezeka kuti agwiritse ntchito nthawi yaitali. Ngakhale kuti amavomerezedwa bwino, kafukufuku wochepa omwe alipo pa zotsatira zawo akutsutsana ; kafukufuku wina amasonyeza kuti amachepetsa kwambiri matenda a mtima, pamene ena amati akuwutsa. Pa chifukwa chimenechi, akatswiri ambiri amalimbikitsa kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda. Ndipotu, American Heart Association sinalimbikitsa zakudya za phytosterol zowonjezera aliyense; okhawo amene ali ndi cholesterol chochuluka kapena akudwala matenda a mtima.
Kupeza Phytosterols Kuchokera Chakudya
Nkhani yabwino ndi yakuti mungathe kulimbitsa thupi lanu kuti mukhale ndi phytosterols, ndipo muzitha kupeza zofunikira zaumoyo, poonjezera zakudya zomwe mumadya.
Ngakhale kuti phytosterols ndi zovuta kuwerengera zakudya chifukwa zoposa 200 zilipo, phytosterols omwe amapezeka kwambiri mu zakudya ndi sitosterol, stigmasterol, anthrasterol ndi campesterol. Ngakhale mndandandawu suphatikizidwa, ziyenera kukupatsani malingaliro a phytosterol wathanzi, zakudya zonse.
Chifukwa cha njira zosiyanasiyana zomwe amagwiritsidwa ntchito, kuyembekezera kuti mbeu ya phytosterol imatha kusiyana pang'ono ndikuphunzira.
Zakudya zotsatirazi zili ndi mapiritsi ambiri:
- Mtedza
- Zonse za tirigu
- Zamasamba
- Zipatso
Mtedza
Mtedza uli ndi mankhwala ambiri a phytosterols, pakati pa 95 ndi 280 mg pa 100 g kutumikira mtedza. Kafukufuku wasonyeza kuti mtedza wamphongo wambiri ukhoza kuwonetsa mbiri yanu yamakiti . Mitedza yotsatira imakhala ndi tizilombo topamwamba kwambiri:
- Amondi - 187 mg pa 100 g akutumikira
- Walnuts - 113 mg pa 100 g akutumikira
- Pistachio - 280 mg pa 100 g akutumikira
- Macadamias - 198 mg pa 100 g akutumikira
- Pecans - 150 mg pa 100 g akutumikira
Kuwomba kapena kuwadya momveka ndi njira zabwino zothetsera mtedza. Kukhetsa kapena mtedza wa salting kungakhudze moyo wanu ngati mukudya mtedzawu nthawi zonse.
Nyemba Zonse Zambewu
Zakudya zonse zapakati - kuphatikizapo rye, balere, ndi oatmeal - zili ndi mitundu yambiri ya zakudya. Zakudya zina zonse za tirigu zimakhalanso ndi phytosterol. Mbeu zotsatirazi zili ndi phytosterol yapamwamba kwambiri:
- Magazi - 210 mg pa 100 g akutumikira
- Magulu a tirigu - 197 mg pa chikho chimodzi
- Mkate wa Rye - 33 mg pa magawo awiri
Mungayesere kugwiritsa ntchito mbewu ya fulakesi kapena kachilombo ka tirigu ngati saladi kapena kuwonjezeranso m'mawa anu smoothie kapena oatmeal.
Ndipo kusunga mkate wa Rye kumakhala wathanzi, musati upitirize ndi shuga kupanikizana. Mungayese mafuta a nati, monga amondi.
Zipatso ndi masamba
Ngakhale zipatso ndi ndiwo zamasamba zingakhale ndi zochepa za phytosterols poyerekeza ndi mtedza ndi mbewu zonse, zimakhalanso ndi mavitamini, mchere, zitsulo zosungunuka , ndi zina zowonjezera zomwe zimapangitsa kuti azisangalala ndi cholesterol. Kuwonjezera apo, kuvala saladi kapena masamba anu ndi mafuta amawonjezera phytosterol; supuni imodzi imanyamula 30mg. Zipatso ndi ndiwo zamasamba zotsatila zili ndi mankhwala ambiri a phytosterols:
- Broccoli - 49.4 mg pa 100 g akutumikira
- Red anyezi - 19.2 mg pa 100 g akutumikira
- Karoti - 15.3 mg pa 100 g akutumikira
- Mbewu - 70 mg pa 100 g akutumikira
- Zipatso za Brussels - 37 mg pa 100 g akutumikira
- Sipinachi (mazira) - 10.2 mg pa 100 g akutumikira
- Strawberry - 10 mg pa 100 g akutumikira
- Buluu - 26.4 mg pa 100 g akutumikira
- Banana - 16 mg pa 100 g akutumikira
- Letesi - 38 mg pa 100 g akutumikira
Zotsatira:
Piironen V, Toivo J, Puupponen-Pimia R, et al. Sterols zomera mu masamba, zipatso ndi zipatso. J Sci Food Agric 2003; 83: 330-337.
Chen CY, Blumberg JB. Phytochemical zikupanga mtedza. Asia Pac J Zakudya Zamakono 2008; 17 (S1): 329-332.
Clinical Cleveland. Phytosterols, Sterols, ndi Stanols.
Rolfes SR, Whitney E. Kumvetsetsa Chakudya, 13th, 2013.
> Othman RA, Myrie SB, Jones PJ. Osakhala cholesterol sterols ndi kagayidwe ka kolesterolini mu sitosterolemia. Atherosclerosis. 2013; 231 (2): 291-299.
> Higdon, Jane, Drake, Victoria, J., Delage, Barbara, Racette, Susan B. Linus Institute Pauling Institute Micronutrient Information Center. Phytosterols.
> Racette, Susan B, Lin, Xiaobo, Lefevre, Michael, Anderson Spearie, Catherine, Ambiri, Marlene M, Ma, Lina, Ostlund, Jr, Richard E. Am J Clinic Nutrition. Zotsatira za zakudya za zakudya zamagetsi zowonjezera mafuta m'thupi. 2010 Jan; 91 (1): 32-38.