Chimwe Chikonzero Chekudya Zvokudya Zvako
Sezvaunodzidza nzira dzakasiyana dzekuderedza cholesterol yako mazinga, unogona kusvika pane zvaunofunga kuwedzera phytosterols pakudya kwako. Izvi zvinowanzoitika mumakemikari zvinowanika mune zvakawanda zvekudya zvakagadzirwa. Kutsvakurudza kuri kuratidza kuti kudya zvokudya zvine phytosterols zvinogona kuderedza LDL cholesterol.
Chii chinonzi phytosterols uye ndezvipi zvekudya zvaunogona kuzvidya kuti uone kuti izvi zviri muzvokudya zvako?
Ngationgororei makomlekoro aya anobatsira uye ona kuti vanobudirira zvakadini pakuita kuti mwoyo wenyu uve noutano hwakanaka.
Chii Chinonzi Phytosterols?
Phytosterols, inozivikanwawo semiti sterols, inonzi cholesterol-yakafanana nemamolekoro akawanikwa mumiti yakadai semichero yakazara, michero, maruva (semuenzaniso, lentils uye soya), nemimwe miriwo. Zvose zvinomera zvine phytosterols asi, kusvikira nhasi, mari yakakwana ye sterols iri mumiti imwe neimwe haisati yasimbiswa.
- Muviri wako hautori phytosterols yawo; iyo inowanikwa chete kubva pane zvekudya.
- Kunyange zvazvo marudzi anopfuura makumi mana emiti sterols ave akawanikwa kusvika ikozvino, zvitatu zvakawanda kwazvo: beta-sitosterol, campesterol, uye stigmasterol.
Phytosterols vanosiyana zvishoma nezvishoma kubva kune cholesterol yemhuka mumagariro avo. Zvisinei, ivo vakasiyana chaizvo nehupenyu hwehupenyu hwehupenyu hwehupenyu hwehupenyu hwehupenyu hwehupenyu hwehupenyu hwehupenyu hwehutachiona hunokonzerwa nehutrosclerosis.
Cholesterol Yemhuka: Zvakaipa, Phytosterols: Zvakanaka
Mukusingaperi zviyero zvakakwirira, cholesterol inowanikwa mumhuka inogona kuwedzera ropa rekusha yegauru. Izvi zvinogona kutungamirira kukurudzirwa kweherosclerosis uye chirwere chemwoyo.
Phytosterols, kune rumwe rutivi, inowanikwa zvishoma kubva mumukati muduku, saka haapindi muropa.
Uyezve, phytosterols inomira kana kunonoka kunyorera kwekudya cholesterol uye cholesterol yakaitwa nechiropa. Zvakaita kuti phytosterols kuita izvi hazvizivikanwe zvakazara.
Zvokudya Zvine Phytosterols
Zvokudya zvakakosha zvine phytosterols ndeyemiriwo, yemiriwo yemafuta, yemafuta zvinomera zvinopararira zvakadai semargarine anopararira, zviyo zvezviyo, uye chingwa pamwe chete nemimwe michero yekudya. Phytostanols, kambani ye phytosterols, inonyanya kuwanika mumuchero wezviyo, zvikurukuru rye uye gorosi.
Iwe unogona kusarudza kubva kune zvakagadzirwa zvakawanda pane zvekudya mashefu ane phytosterols uye phytostanols. Mukuwedzera kune margarine nezvimwe zvinopararira, izvi zvinosanganisira saradi yakashongedzwa, mavhisi, uye zvinowedzera.
Unoita Phytosterols Zvechokwadi Chaizvo Cholesterol?
Tsvakurudzo dzakawanda dzakaongorora klesterterol-kuderedza simba re phytosterols.
Ongororo dzinoverengeka dzakaratidza kuti kudya kusvika 2 gramu ye phytosterols zuva rimwe kunogona kuderera pasi-pensist lipoproteins (LDL kana "bad" cholesterol) kusvika kusvika 10 muzana. Iyi yakawanda inokwana saiyo 1 teaspoon yepirtosterol yakabudiswa kana imwe yepuniki yeparadzira inosanganisira phytosterols. Zvinotora vhiki imwe chete kusvika kwemaviri kuti uone cholesterol-kuderedza migumisiro.
Pamusoro pe:
- Mune dzimwe dzidzo, phytosterols ane zvishoma zvishoma zvishoma zve triglycerides (mafuta anowanikwa mumuviri wose).
- Kusiyana neizvi, zviputisterols hazviiti sekuti zvinokanganisa mazinga e-high-density lipoproteins ( HDL kana "yakanaka" cholesterol ).
IU.S. Food and Drug Administration yakacherechedza izvi zvitsvakurudzo uye yakabvumira zvikafu zvekudya zvine phytosterols kuti zvinyorwe se "moyo utano." Izvi zvinonyatsotaurwa pamusoro pekugadzirwa kwezvinhu.
Zvakanaka Zvakadini Mafuro Anoshanda?
Pakati pemarudzi ose emichero ine phytosterols, kune dzimwe nharo pamusoro pekubudirira kwavo kana zvichitorwa sechiwedzera. Vamwe vatsvakurudzi vanopikisa kuti, kana vakanatswa panguva yekugadzirwa kwezvinhu, phytosterols inowanikwa mune zvigadziridzo haisi yehupenyu hunoita.
Izvi zvinoreva kuti imwe phytosterol inowedzera ingasaderedza cholesterol kana isinganyatsogadziriswa nemugadziri.
Iyi haisi iyo ye phytosterols inowanikwa muzvokudya, kubva kune soybea kupararira. Izvi zvinoshandiswa zvipenyu zvinoshandiswa uye zvinogona kubatsira mukuderedza cholesterol.
Ndezvipi Zvimwe Unofanira Kuziva?
Iwe unotoziva kuti kudya michero nemiriwo zvakanaka kwauri, uye zvino unoziva chimwe chikonzero nei izvozvo zviri. Kusvika parizvino, phytosterols inoita seyokuderedza mukana wekutengesa hutachiona hwehutachiona hwevanhu muhutano. Zvisinei, iwe unofanirwa kuziva kuti vanotsvakurudza vari kuramba vachitsvaga zvingaita kwenguva yakareba yekushandisa zvipfesterols kuti zviite kuti atherosclerosis.
Pane imwechete kunze kwekuwana kuti kudya zvokudya zvine phytosterols zvakanaka kwauri. Izvi zvinoshanda kune vanhu vane ruzivo rushoma rwema genetic runonzi phytosterolemia, kana sitosterolemia. Izvi zvinokonzera kare marefu mazinga e phytosterols muropa uye zvinogona kutungamirira kune nguva isati yavapo atherosclerosis.
> Sources:
> Gylling H, Simonen P. Phytosterols, phytosterols, uye lipoprotein metabolism. Nutrients . 2015; 7: 7965-7977.
> Ostlund RE Jr. Phytosterols, cholesterol inogadzirwa uye ine utano hwakanaka. Lipids. 2007; 42 (1); 41-45.
> Pinedo S, Vissers MN, Von Bergmann K, et al. Plasma mashizha emiti sterols uye panjodzi yekugadzirisa chirwere chetachiona: avo vanotarisira EPIC-Norfolk Population Study. J Lipid Res. 2007; 48: 139-144.
> Saji J, Sorokin AV, Thompson PD. Phytosterols uye zvirwere zvevascular. Curr Opin Lipidol . 2007; 18 (1): 35-40.