Zvimwe zvokudya zvezvirimwa zvinosanganiswa nemiti inonzi sterols. Dzimwe nguva dzinonzi "phytosterols", simiti sterols inogona kubatsira kurwisa cholesterol yakakwirira . Zvinowanikwa zvakasikwa mumafuta yemiriwo, nutswe, mbeu, uye mbeu uye zvinowanikawo mune zvekudya zvakasimba uye mune zvokudya diet supplement form.
Vangashanda Sei?
Zvidzidzo zvinoratidza kuti sterol sterols inogona kubatsira kuchengetedza cholesterol mukutarisa nekudzivisa hutumbu hwekurwa kwemukoro.
Mukuita kudaro, sara sterols inobatsira kuderedza kupararira mazinga echolesterol uye kuderedza mazinga ako eLDL ("bad") cholesterol.
Health Benefits
Tsvakurudzo dzinoverengeka dzinoratidza kuti nguva dzose kushandiswa kwemiti sterols kunogona kubatsira kurwisa cholesterol yakakwirira. Nokuda kwehupoti ra2007 rakabudiswa muZviongorori Zvekudya , somuenzaniso, vatsvakurudzi vakaenzanisa tsvakurudzo iripo pamusoro pekudya kwezvokudya zvezvirimwa sterols uye zvinokonzerwa neketseroti yemetabolism.
Kuwana kuti kudya kwakakwirira kwemiti sterols kunobatanidzwa nekuderedza cholesterol mazinga, iyo vanyori vanyori vakapedzisa kuti kudya kwezvokudya zvemiti sterols kunofanira kuva chikamu chenyanzvi yezvokudya kune varwere vane cholesterol yakakura (pamwe chete nehuruzhinji rwevanhu kudzivirira uye kutonga kwemwoyo chirwere ).
Muchiitiko chekuongorora kutsvakurudza kwakabudiswa muAriatic Atherosclerosis Reports gore rakatevera, masayendisiti akaongorora zvidzidzo zvekare nezve cholesterol-kuderedza migumisiro yemiti sterols uye akagumisa kuti kusanganisira michero sterols muzvokudya ingave "nzira yakachengeteka uye inobatsira yekuderedza ngozi yekodonary heart chirwere. "
Kuwedzeresa, kuongorora kwekutsvakurudza kwakaitwa muna 2009 kubva kuZvibvumirano Zvenguva Ichangopfuura paKudya, Zvokudya uye Zvokurima zvinotaura kuti kushandiswa kwezuva nezuva kwemaundi maviri emagetsi sterols kwakawanikwa zvichikonzera kuderedza 10 kusvika ku20 muzana muLDL cholesterol mune zvidzidzo zvezesayenzi.
Kusvika iye zvino, tsvakurudzo pamusoro pekushandiswa kwemiti sterol inowedzera kurapwa kana kudzivirira kweholesterol yakakwirira haina kukwana.
Kunyange zvazvo mushumo wegore ra2004 wakaparidzirwa muNow Opinion mu Lipidology inoratidza kuti kudya miti sterols muwedzere fomu kunogona kubatsira kuderedza LDL cholesterol mazinga, zvimwe tsvakurudzo dzinoda kuitwa pamberi pemiti sterol inowedzera inogona kukurudzirwa secholesterol-kuderedza kurapa.
Zvokudya Sources
Simiti sterols inowanika zvakasikwa mune zvekudya zvinotevera:
- Amamondi
- Brussels inomera
- Peanuts
- Mafuta anogadzirwa (kusanganisira canola, chibage, maorivhi, uye sameame mafuta)
- Gorosi bran
- Gorosi germ
Mukuwedzera, zvokudya zvakasiyana-siyana zvakasimbiswa (kusanganisira cereal, mukaka, jisi rearangi, mafuta emafuta anopararira, uye yogurt) ane mimwe miti yakasimwa sterols.
Caveats
Kunyange zvazvo kupedza sterols yemiti muzvakagadzirwa kuburikidza nezvokudya zvinowanzoonekwa sekugamuchirwa, kuisa maitiro makuru emiti sterols kunogona kukonzera zvinetso zvakawanda (zvakadai sehara , indigestion , uye keusea). Kutsvakurudza kunoratidza kuti simiti sterols inogona kuyambuka ropa-uropi huripo, zvisinei, kukosha kwekliniki yeizvi hakuzivikanwi.
Imwe tsvakurudzo inoratidza kuti simiti sterol inodya inogona kuderedza kushandiswa kwemafuta-sorovheni ane mafuta uye antioxidants akadai seti carotenoids. tocopherol, uye lycopene. Kuwedzerwa kushandiswa kwemichero nemiriwo kusvika kune zvishanu kushandiswa pazuva uye kusanganisira imwe kana kupfuura goroti inokonzerwa necarotenoid inogona, pane dzimwe nguva, kukwana kuderedza kuderedzwa kwema carotenoid.
Ramba uchifunga kuti zvipfeko hazvina kuongororwa kuchengetedzwa uye zvokudya zvekudya zvinowanzosaregererwa. Zvakakosha kutaurira chiremba wako kana uri kufunga nezvekushandiswa kwemiti sterols. Kuzvipira kwepamusoro cholesterol nemiti sterols nekudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba.
Kushandisa Plant Sterols yeUtano
Kubudirira uye / kana kuchengetedza utano hwakanaka hwehushutera, National Cholesterol Education Program (chikamu cheNational Heart, Lung, uye Blood Institute) inokurudzira kudya magiramu maviri emiti sterols zuva roga roga sechikamu chekudya kwemoyo. Kunyange zvazvo sora sterol inowedzera inowanzotorwa semushonga wepanyama wepamusoro cholesterol, pane ikozvino kushaya kwehupupuri hwezvesayenzi kutsigira kushandiswa kwemiti sterol kuwedzera sekurapa kwehupi hupi hweutano.
Zvakakosha kucherechedza kuti simiti sterols (kana kuti simiti sterol inowedzera) haifaniri kushandiswa panzvimbo yechiremba-anorayirwa kurapwa kwecholesterol.
Sources
AbuMweis SS, Jones PJ. "Cholesterol-kupera kwechibereko chemiti sterols." Curr Atheroscler Rep. 2008 Dec; 10 (6): 467-72.
Ellegård LH, Andersson SW, Normén AL, Andersson HA. "Chirwere chekudya sterols uye cholesterol metabolism." Mhuka Rev. 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, Muimbi W. " pamwe chete nezvimwe zvinokonzera cholesterol-kuderedza zvokudya. " Metabolism. 2008 Jan; 57 (1): 130-9.
Kamal-Eldin A, Moazzami A. "Dyara sterols uye stanols secholesterol-kuderedza zvigadzirwa muzvokudya zvinoshanda." Recent Pat Zvokudya Nutriti Agric. 2009 Jan; 1 (1): 1-14.
Ostlund RE Jr. "Phytosterols uye cholesterol metabolism." Curr Opin Lipidol. 2004 Feb; 15 (1): 37-41.
Kusvuta ED, Mensink RP, Plat J. Migumisiro yemiti sterols uye stanols pamubumbo wekutsvaira chekuita metabolism: Inorongwa nzira kubva kare kuti uuye. Mol Nutriti Zvokudya Res. 2012 Jul; 56 (7): 1058-72.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.