Phytosterols inokonzera cholesterol kunyanya, kuderedza ropa rekutsvaira
Phytosterols iboka remakemikari anogadzirwa nemichero anorongeka zvakafanana necholesterol mumuviri womunhu. Kana zvichishandiswa, vanomikwikwidza nekutsvaira kwecholesterol mumugwagwa wezvokudya, kuchidzivirira uye, zvichiguma, kuderedza ropa rekutsvaga yega. Dzimwe tsvakurudzo dzakaona kuti kudya magiramu maviri emafirosterols pazuva kunogona kukubatsira kuderedza yako LDL cholesterol , kana "yakaipa" cholesterol, ne10%.
Vanhu vazhinji, zvisinei, havatowani kwose kwose magiramu maviri pazuva. Nhasi-kudya kudya kwepirtosterol pakati pe 78 uye 500 mg pazuva, kunyange nevatori vezvokudya vanowedzera zvinhu zvakawanda zvinowanzogadzirwa zvekudya pamwe nesimbi.
Phytosterol Supplements
Nepo kune zvidimbu zvine phytosterols, juri rinenge risiri kunze kana rakachengeteka kwenguva refu. Kunyange zvazvo vachida kuve zvakanaka, kutsvakurudza kuduku kunowanika pamigumisiro yavo kunopesana ; zvimwe zvidzidzo zvinoratidza kuti chirwere chepfungwa chepamwoyo chinowedzera, asi vamwe vanoti vanosimudza. Nokuda kwechikonzero ichi, nyanzvi dzakawanda dzinokurudzira kuwana phytosterols kubva munzvimbo dzose dzekudya. Chaizvoizvo, American Heart Association haina kukurudzira phytosterol-yakagadzirirwa kudya kune munhu wose; chete avo vane cholesterol yakakura kana kuti vane chirwere chemwoyo.
Kuwana Phytosterols Kubva Kudya
Nhau dzakanaka ndeyokuti iwe unogona kuwedzera zvachose kudya kwako kwepastosterol zvakasikwa, nekukohwa mararamiro avo, kuburikidza nekuwedzera zvirimwa zvekudya mune zvekudya kwako.
Kunyange zvazvo phytosterols zvakaoma kuenzanisa muzvokudya nokuti zvinopfuura 200 dzazvo zviriko, phytosterols inowanikwa kazhinji muzvokudya ndeye sitosterol, stigmasterol, anthrasterol uye campesterol. Kunyange zvazvo urongwa uhwu husingarevi, hunofanira kukupa pfungwa ye phytosterol zvakagadzirwa mune utano, zvizere zvekudya.
Pamusana pemhando dzakasiyana-siyana dzakashandiswa, kuyerwa kwepentosterol zvingangosiyana zvishoma kubva pakudzidza kudzidza.
Zvokudya zvinotevera zvinokwana zviyero zvakanyanya zvepirtosterols:
- Nuts
- Zviyo zvose zvezviyo
- Vegetable
- Zvibereko
Nuts
Nutswe dzine zvakawanda zve phytosterol, inenge iri pakati pe95 ne 280 mg pa 100 g kushandiswa kwemiti. Zvidzidzo zvakaratidza kuti shoma shoma dzakawanda dzinogona kuva nechinakidza pahuwandu hwepombi yako. Nhungai dzinotevera dzine zvakanyanya kupfuura zvep phytosterol:
- Amamondi - 187 mg pa 100 g kushumira
- Walnuts - 113 mg pa 100 g kushumira
- Pistachios - 280 mg pa 100 g kushumira
- Macadamias - 198 mg pa 100 g kushumira
- Pecans - 150 mg ne 100 g kushumira
Kugadzira kana kuidya zvakajeka inzira dzakanaka dzekugadzirira marimu. Kusvetwa kana kuti nutswe yakawanda inogona kuve nemigumisiro yakaipa pamwoyo wako hutano kana iwe ukadya marudzi aya emiti nguva dzose.
Whole-Grain Foods
Zvimwe zviyo zvezviyo - kusanganisira rye, bhari, uye oatmeal - dzakakwirira mumarudzi akawanda emishonga. Zvimwe zviyo zvezviyo zvakakwana zvinewo zvakawanda zve phytosterol. Izvi zvinotevera zviyo zvine phytosterol yakakwirira zvikuru;
- Chikafu - 210 mg pa 100 g kushumira
- Gorosi germ - 197 mg nehafu yehafu mukombe
- Rye yechingwa - 33 mg pamata maviri
Iwe unogona kuedza kushandisa firk mbeu kana gorosi mishonga semashizha ejira kana kuwedzera kwavari mangwanani enyu smoothie kana oatmeal.
Uye kuchengetedza chingwa chechirairo chiine utano, usaisa pamusoro payo nejasari jamu. Iwe unogona kuedza nut nut, yakadai searmond.
Zvibereko nemiriwo
Kunyange zvazvo michero nemiriwo zvinogona kunge zvine zvishoma zvishoma zvepenstersterols zvakaenzaniswa nemiti uye zviyo zvakakwana, zvinewo mavhithamini, minerals, suluble fiber , uye zvimwe zvipembenene zvine utano zvinoita kuti vawane cholesterol. Mukuwedzera, kupfeka ma saladi kana miriwo nemafuta emuorivhi kunowedzera phytosterol zvakagadzirwa; imwe puniji mapaki 30mg. Izvi zvinotevera michero nemiriwo zvine zviyero zvakanyanya zve phytosterols:
- Broccoli - 49.4 mg pa 100 g kushumira
- Red onion - 19.2 mg pa 100 g kushumira
- Chikaro - 15.3 mg pa100 g kushumira
- Chigadziko - 70 mg ne 100 g kushumira
- Mbeu yeBrussels - 37 mg pa 100 g kushumira
- Sipinachi (yakaoma) - 10.2 mg pa 100 g kushumira
- Strawberry - 10 mg ne 100 g kushumira
- Bhabheriki - 26.4 mg ne100 g kushumira
- Banana - 16 mg ne 100 g kushumira
- Lettuce - 38 mg pa 100 g kushumira
Sources:
Piironen V, Toivo J, Puupponen-Pimia R, et al. Dyara sterols mumiriwo, michero nemabriji. J Sci Food Agric 2003; 83: 330-337.
Chen CY, Blumberg JB. Phytochemical yakagadzirwa nemiti. Asia Pac J Clin Nutritio 2008; 17 (S1): 329-332.
Cleveland Clinic. Phytosterols, Sterols, uye Stanols.
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