Phytosterols ndi gulu la mankhwala omwe amapezeka mumagulu osiyanasiyana. Pakhala pali zokambirana zambiri za phindu la thanzi la mankhwala awa m'zaka zingapo zapitazi. Kafukufuku wina wasonyeza kuti phytosterols ikhoza kuthandiza modzichepetsa kuchepetsa cholesterol "choipa" kapena LDL, pafupifupi 10%. Koma kodi mungapeze kuti mankhwalawa? Nkhani yabwino ndi yakuti tizilombo ting'onoting'ono tingapeze zinthu zosiyanasiyana zomwe zimapezeka mosavuta, kuchokera ku zowonjezerapo kupita ku zakudya zina zabwino.
Zakudya Zophatikizidwa ndi Phytosterols
Mphamvu ya phytosterols yochepetsa LDL yalimbikitsa ena opanga zakudya kuti aziwonjezera zakudya za phytosterols zina mwa zakudya zawo. Phytosterols amawonjezeredwa pakupanga zakudya zina zomwe zili ndi pangŠ¢ono kakang'ono kapena palibe phytosterols. Pali zakudya zingapo zomwe zimapezeka mu sitolo yogulitsa zakudya zomwe zimalimbikitsidwa ndi phytosterols, kuphatikizapo:
- Saladi kuvala
- Margarines ndi kufalikira
- Tchizi
- Msuzi wamalalanje
- Zakudya zopsekemera, monga cookies crackers, ndi mbatata mbatata
Zakudya izi zidzasonyezeratu kuti zili ndi tizilombo toyambitsa matenda. Ngakhale kuti maphunziro ndi zakudya zowonjezeredwa ndi phytosterols asonyeza kuti angathe kuchepetsa LDL pang'ono, palibe kufufuza kwa nthawi yayitali kwachitidwa pazidazi. Kuwonjezera apo, kudya zakudya zopanda chotupitsa zomwe zili ndi phytosterols, monga chips kapena cookies, zingakhale zovuta kulamulira cholesterol yanu makamaka ndi shuga ndi mafuta kuwonjezera zakudya.
Musanagule zakudya zilizonse zowonjezeredwa ndi tizilombo toyambitsa matenda, muyenera kuyang'anitsitsa chizindikiro chopatsa thanzi kuti mutsimikizire kuti chakudya chili bwino.
Zakudya Zomwe Zimakhala ndi Phytosterols
Pali zakudya zambiri zathanzi zomwe mwachibadwa zimakhala ndi phytosterols, nayenso. Chiwerengero cha phytosterols mu zakudya izi zimasiyana kwambiri.
Zakudya izi zikuphatikizapo:
- Zamasamba
- Zipatso
- Mbewu zonse
- Nyemba ndi mphodza
- Mtedza
Ngakhale kuti zakudyazi zili ndi phytosterols, kuchuluka kwa tizilombo toyambitsa matenda m'thupi mwawo kuli kochepa. Choncho, muyenera kudya zakudya zambiri kuti muwone zotsatira za kuchepa kwa kolesterolini. Ngakhale izi, zakudya zomwe tazitchula pamwambazi ndi zathanzi ndipo zili ndi zakudya zowonjezera mafuta m'thupi, monga fiber, mavitamini, ndi zakudya zina zomwe zimapangitsa kuti azidya zakudya zabwino zomwe zimaphatikizapo kudya zakudya zolimbitsa thupi.
Mavitamini a Phytosterol
Pali mitundu yambiri yowonjezerapo yomwe ili ndi phytosterols yomwe ingapezeke m'masitolo ambiri ndi masitolo.
Kawirikawiri amakhala mu vitamini kapena pangongole ya mankhwala, phytosterol yowonjezereka ingapezedwe yokha kapena kuphatikizapo mavitamini ndi mchere. Kawirikawiri amagwa pansi pa mitundu yosiyanasiyana, koma akhoza kukhala ndi chimodzi kapena zingapo zotsatirazi:
- Chomera sterols
- Campesterol
- Phytostanols
- Beta-sitosterol
- Sterol esters
- Stanol esters
- Sterols
Ngakhale kuti muli ndi mwayi wopezera zakudya zambiri za phytosterols mwa kutenga choonjezera, pali maphunziro ena omwe asonyeza kuti phytosterols mu zakudya zina zingasokonezedwe panthawi yopanga mankhwala, motero sizikhala zothandiza kuchepetsa cholesterol yanu.
Kuonjezerapo, simungathe kupeza zakudya zowonjezera zomwe zakudya zabwino zomwe zili ndi phytosterols zingapereke. Zina mwazirombozi zingayambitsenso zotsatira . Choncho, ngati mukuganiza kuti mutenge mankhwala owonjezera a phytosterol, onetsetsani kuti mukufunsira kwa wothandizira zaumoyo wanu poyamba.
Zotsatira:
Ostund RE. Matenda a phytosterols, zakudya zopatsa mafuta m'thupi komanso zakudya zabwino. Lipids. e-pub 9 January 2007.
Malinowski JM ndi Gehret MM. Phytosterols kwa matenda a malungo. Am J Health Pharm 2010; 67; 1165-1173.