Inani lokutya kwezityalo lunezixhobo ezibizwa ngokuba yi-plant sterols. Ngamanye amaxesha kuthiwa "ama-phytosterol", izityalo zityalo zinganceda ukulwa ne- cholesterol ephezulu . Zifumaneka ngokwemvelo kwimifuno yemifuno, iinantambo, iimbewu kunye neenhlamvu kunye nazo zifumaneka kwiindawo eziqingqiweyo kunye nefomily supplement form.
Njani Unako Ukusebenza?
Uphando lubonisa ukuba i-sterols zezityalo zinokukunceda ukugcina i-cholesterol ekuhloliseni ngokuvimbela amathumbu emathumbu e-cholesterol.
Ngokwenza njalo, izityalo zityalo zinceda ukunciphisa amazinga okuhamba kwe-cholesterol kwaye unciphise amanqanaba akho e-LDL ("embi") e-cholesterol.
Izinzuzo zezeMpilo
Uninzi lwezifundo zibonisa ukuba ukusetyenziswa rhoqo kwezi-sterols zezityalo kunokunceda ukulwa ne-cholesterol ephezulu. Kwimibiko ka-2007 eyapapashwa kwiZigqibo zeZondlo , umzekelo, abaphandi baphakamisa uphando olukhoyo kwi-dietary sterols zezityalo kunye nefuthe layo kwi-cholesterol metabolism.
Ukufumanisa ukuba ukuphakama okuphezulu kwezityalo ze-sterols zidibaniswa namazinga e-cholesterol aphantsi, abalobi beengxelo baphetha ukuba ukutya okudliwayo kwezityalo zezityalo kufuneka kube yinxalenye yengcebiso yokutya kwizigulane ezine-cholesterol ephezulu (kunye noluntu jikelele ngokukhusela nokulawulwa kwentliziyo isifo ).
Kuphando oluphando olupapashwe kwi- Current Atherosclerosis Iingxelo zonyaka olandelayo, izazinzulu ziye zahlalutya izifundo zangaphambili malunga nemiphumo ye-cholesterol ehlawulekayo yezityalo zezityalo kunye nokugqitywa ukuba ukuquka i-sterols yezityalo ekudleni kunokuthi "yindlela ekhuselekileyo neyobuchule yokunciphisa umngcipheko wentliziyo izifo. "
Ukongezelela, uphando olwenziwa ngo-2009 oluvela kwi- Breven Breaths ku-Food, Sondlo kunye nezoLimo lubonisa ukuba ukufunyanwa kwansuku zonke kwimizuzu yesibini kwi-sterols zezityalo kuye kwafunyanwa kubangelwa ukunciphisa i-cholesterol ye-LDL kwi-sciences yesayensi.
Okwangoku, uphando malunga nokusetyenziswa kwezityalo ze-sterol zonyango zokwenza unyango okanye ukukhusela i-cholesterol ephezulu iyancipha.
Nangona ingxelo ka-2004 eyapapashwa kwi- Current Opinion kwi-Lipidology ibonisa ukuba ifomu yokutya izityalo ezinokufakela ifomu inokunceda ukuphuhlisa amazinga e-cholesterol e-LDL, kufuneka kwenziwe uphando olungakumbi phambi kokuba isityalo se-sterol isongezwe njenge-cholesterol-downing treatment.
Imithombo yokutya
Izityalo zityalo zifumaneka ngokuqhelekileyo kokutya okulandelayo:
- IAlmond
- ibrussels sprouts
- Amanqatha
- Amafutha avuno (kuquka i-canola, i-corn, iminquma, kunye neoli yeesame)
- Umqolo wegrosi
- Imbotyi yengqolowa
Ukongezelela, ukutya okuninzi oluqingqiweyo (kubandakanya ukotya, ubisi, ijusi le-orange, i-oyile yemifuno, kunye ne yogurt) ziqulethe izityalo zezityalo ezongezelelweyo.
Imijelo
Nangona ukutya izityalo zezityalo eziqhelekileyo ngokutya ngokuqhelekileyo kuthathwa njengamkelekileyo, ukutywala amanani amaninzi ezityalo zezityalo kungabangela iingxaki ezininzi (ezifana nohudo , ukuhlengahlengiswa , kunye nesisulu). Uphando lucebisa ukuba izityalo zezityalo ziyakwazi ukuwela iinqanda zegazi-ke, nangona kunjalo, ukubaluleka kweklinikhi yale nto ayaziwa.
Olunye uphando lubonisa ukuba ukutshala i-stterol intake kunganciphisa ukutyunjwa kwamavithamini amanqamle kunye ne-antioxidants ezifana ne-carotenoids. i-tocopherol kunye ne-lycopene. Ukwandiswa kokusetyenziswa kweziqhamo kunye nemifuno kwi-servings engaphezu kwemihlanu ngosuku kwaye kubandakanye umthombo omnye okanye ngaphezulu kwe-carotenoid, ngamanye amaxesha, kunokwanela ukunciphisa ukunciphisa amanqanaba e-carotenoid.
Hlalani nikhumbule ukuba izongezelelo azange zivavanyelwe ukukhusela kunye nezondlo zokutya zikhululekile. Kubalulekile ukuxelela ugqirha wakho ukuba ucinga ngokusetyenziswa kwezityalo zezityalo. Ukukhupha i-cholesterol ephezulu kunye nezityalo zezityalo kunye nokuphepha okanye ukulibazisa ukunakekelwa okuqhelekileyo kunokuba nemiphumo emibi.
Ukusebenzisa iSterols Sterols for Health
Ukufezekisa kunye / okanye ukugcina amazinga e-cholesterol enempilo, iNkqubo yeSizwe ye-Cholesterol Education (inxalenye ye-National Heart, Lung, ne-Blood Institute) incoma ukuchitha ezimbini iigrama zezityalo zentsuku nganye njengenxalenye yesondlo esinempilo. Nangona i-sterol izityalo ezongezelelweyo zihlala zilungiswa njengendalo yendalo ye-cholesterol ephezulu, ngoku kukho ukungabikho kobu bungqina bobunzululwazi ukuxhasa ukusetyenziswa kwezityalo ze-sterol zonyango njengonyango kwanoma yiphi imeko yempilo.
Kubalulekile ukuba uqaphele ukuba izityalo ze-sterols (okanye ukutshala i-sterol supplement) akufanele zisetyenziswe endaweni yonyango oluchongiweyo lwe-cholesterol ephezulu.
Imithombo
AbuMweis SS, Jones PJ. "Impembelelo ye-cholesterol yokunciphisa izityalo zezityalo." I-Curr Atheroscler Ngomhla ka-2008 Dec; 10 (6): 467-72.
Ellegård LH, Andersson SW, Normén AL, Andersson HA. "Isitshalo sesityalo seesetri kunye ne-cholesterol metabolism." Ingxelo yeNutrality 2007 Jan; 65 (1): 39-45.
Jenkins DJ, Kendall CW, Nguyen TH, Marchie A, Faulkner DA, Ireland C, Josse AR, Vidgen E, Trautwein EA, Lapsley KG, Holmes C, Josse RG, Leiter LA, Connelly PW, uMculi W. kudibene nezinye izinto zokunciphisa i-cholesterol. " Metabolism. 2008 Jan; 57 (1): 130-9.
Kamal-Eldin A, Moazzami A. "Tyalela i-sterols kunye ne-stanols njengezithako zokunciphisa i-cholesterol ekudleni okusebenzayo." Imveliso yeP Pat Food Nutr. 2009 Jan; 1 (1): 1-14.
Ostlund RE Jr. "Iiphytosterols kunye ne-cholesterol metabolism." Curr Opin Lipidol. 2004 Feb; 15 (1): 37-41.
Smet ED, Mensink RP, Plat J. Imiphumo ye-sterols yezityalo kunye ne-stanols kwi-intestinal cholesterol metabolism: Izicwangciso zenkxaso ezidlulileyo. I-Mol Nutrition Food Res. 2012 Julayi; 56 (7): 1058-72.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.