Iiphytosterols zivimba ukuchithwa kwe-cholesterol, ukunciphisa ama-cholesterol egazi
I-Phytosterols yiqela leemveliso ezivela kwizityalo ezakhiwa njenge-cholesterol emzimbeni womntu. Xa zisetyenziselwa, zikhuphisana ne-cholesterol ukuxhamla kwindlela yokugaya, ukuyivimba kwaye, ngenxa yoko, ukunciphisa ama-cholesterol egazi. Ezinye iziphumo ziye zafumanisa ukuba ukudla ezimbini igramsterol ngosuku kunokukunceda ukunciphisa i- cholesterol yakho ye- LDL , okanye "i-cholesterol" embi, ngo-10%.
Uninzi lwabantu, nangona kunjalo, alufumani nantoni na i-gram ezimbini ngosuku. Ukutya kweentsuku zokutya kwee-phytosterol eziphakathi kwama-78 no-500 mg ngosuku, kunye nabakhiqizi bokutya bakwenza izinto ezininzi zokutya eziqhelekileyo kunye nekhampani.
Izixhobo zePhytosterol
Nangona kukho izibonelelo eziqulethe ii-phytosterol, i-jury isaphandle nokuba ingaba ikhuselekile ekusebenziseni ixesha elide. Nangona bavame ukunyamezeleka, uphando olunqongophe olufumaneka kwimiphumo yabo luyaphikisana ; ezinye iingcaphephe zibonisa ukuba isifo sengqondo esincinci sezantsi, kanti abanye bacetyisa ukuba bayakuphakamisa. Ngenxa yoko, iingcali ezininzi zincoma ukufumana ii-phytosterol kwimithombo yonke yokutya. Enyanisweni, i-American Heart Association ayicebisi ukutya okuphethwe yi-phytosterol kuwo wonke umntu; kuphela abo bane-cholesterol ephezulu okanye baye bahlaselwa yintliziyo.
Ukufumana ii-Phytosterols ezivela ekuDleni
Iindaba ezilungileyo kukuba unokwandisa ngokupheleleyo ukutya kwakho okuveliswa yi-phytosterol ngokwemvelo, kwaye uvale izibonelelo zezempilo, ngokunyusa ukutya kwezityalo ekudleni kwakho.
Nangona i-phytosterol kunzima ukulinganisa ekudleni kuba ngaphezu kwe-200 yazo ikhona, ii-phytosterol eziqhelekileyo ekudleni ziyi-sitosterol, stigmasterol, i-anthrasterol kunye neenkampesterol. Nangona olu luhlu alubandakanyi, kufuneka lunike ingcamango yeprottosterol enokutya, ngokutya konke.
Ngenxa yeendlela ezahlukahlukeneyo ezisetyenzisiweyo, umxholo we-phytosterol olinganiswayo unokungafani ngokucokisekileyo ukufundisisa.
Ukutya oku kuqulethe iimali eziphezulu zeeprotosterol:
- Nuts
- Imveliso yonke yeengqolowa
- Imifuno
- I ziqhamo
Nuts
Amantongomakho anamanani aphakamileyo ama-phytosterol, aphakathi kwama-95 no-280 mg nganye nge-100 g yokukhonza amantongomane. Izifundo zibonise ukuba iincinci zamanqwanqwa zinokuba nefuthe elihle kwiprofayili yakho yepilid . Amanothi alandelayo anomxholo ophezulu we-phytosterol:
- Ii-almonds - 187 mg nge-100 g ukukhonza
- I-Walnuts - 113 mg nge-100 g yokukhonza
- I-Pistachios - 280 mg nganye nge-100 g yokukhonza
- Macadamias - 198 mg nge 100 g ukukhonza
- AmaPecans - 150 mg nge 100 g ukukhonza
Ukuqhwaba okanye ukuwadla ngokucacileyo ziindlela eziphilileyo zokulungiselela amantongomane. Ukutya okanye amanqatha amaninzi kunokuba nempembelelo enempilo entliziyweni yakho ukuba uyidla le ntlobo rhoqo.
I-Grain Foods
Ukutya okutya okunye-kuquka i-rye, ibhali, kunye ne-oatmeal - ziphezulu kwiintlobo ezininzi zezondlo. Ezinye iimveliso zengqolowa epheleleyo ziqulethe iimali eziphezulu ze-phytosterol. Iziqhamo ezilandelayo zinomxholo ophezulu kakhulu we-phytosterol:
- I-Flaxseed - 210 mg nge-100 g yokukhonza
- Ingqolowa yegciwane - 197 mg nganye indebe enye
- Isonka se-Rye - 33 mg ngeesibini
Unokuzama ukusebenzisa imbewu yeflekisi okanye i-ngqolowa njengegradi okanye udibanise kwi-smoothie yakho okanye i-oatmeal.
Kwaye ukugcina isonka se-Rye sinempilo, ungayiphakamisi ngentlaphu ye-sugary. Unokuzama ibhotela ibhotela, njenge-almond.
Izithelo kunye nemifuno
Nangona iziqhamo kunye nemifuno ingaba nexabiso elincinci lama-phytosterol ngokuthelekiswa neentambo kunye neengqolowa ezipheleleyo, nazo ziqulethe iintlobo zamavithamini, amaminerali, i- fiber ene-soluble kunye nezinye izithako eziphilileyo ezenza i-cholesterol-friendly. Ukongezelela, ukugqoka i-salads okanye imifuno ngeoli yeoli ye-olivier kukukhuthaza umxholo we-phytosterol; enye ipakethe yeepuniki 30mg. Ezi ziqhamo kunye nemifuno ilandelayo iqulethe ixabiso eliphezulu leeprottosta:
- I-Broccoli - 49.4 mg nge-100 g yokukhonza
- I-anyanisi ebomvu - 19.2 mg nge-100 g yokukhonza
- I-Karoti - 15.3 mg nganye nge-100 g yokukhonza
- Umqolo - 70 mg nge 100 g ukukhonza
- I-Brussels ihluma - 37 mg nge-100 g yokukhonza
- Isipinashi (efriziwe) - 10.2 mg nge 100 g ukukhonza
- I-Strawberry - 10 mg nge-100 g yokukhonza
- I-Blueberry - 26.4 mg nge-100 g yokukhonza
- Banana - 16 mg nge 100 g ukukhonza
- I-Lettuce - 38 mg nge-100 g yokukhonza
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