So afifide betumi aboa ma woadi wo srade a ɛwɔ wo mogya mu no so? Momma yensua phytosterols ho ade.

So woasusuw pɛn sɛ afifide a yedi te sɛ nhabannuru, nnuaba, ne aburow betumi ama yɛn srade a ɛwɔ yɛn mu no so atew? Ebia ɛbɛyɛ te sɛ nea ɛyɛ nwonwa kakra, ɛnte saa? Nanso ɛyɛ nokware. Ɛnnɛ yɛbɛka aduru titiriw bi a ɛwɔ afifide mu a eye ma yɛn nipadua ho asɛm. Eyi ne nea yɛfrɛ no phytosterols .

Dɛn ne saa phytosterol ahorow yi?

Sɛ yɛbɛka no tiawa a, phytosterols yɛ nneɛma a ɛwɔ afifide mu wɔ abɔde mu. Sɛnea yɛn nipadua wɔ srade no, saa ara na afifide nso wɔ saa sterol ahorow yi. Wɔsan frɛ no afifide mu sterol anaa afifide mu stanol . Sɛ wudi afifide a saa phytosterols yi wom sɛ aduan pa fã a, ebetumi aboa ma wo srade a ɛwɔ wo mu no so atew .

Enti, ɛhe na saa phytosterols yi dɔɔso sen biara?

• Nnuaba ne nhabannuru: Nnuaba ne nhabannuru dodow no ara kura eyinom kodu baabi.
• Aburow a wɔayam: Nneɛma te sɛ aburow a bran pii wom, buckwheat, ne oats.
• Nnuadewa: Nnuadewa te sɛ akutu, atoko, ne almond.
• Nneɛma titiriw bi: Wɔde phytosterols ahyɛ nufusu, kyiisi, ne margarine bi mu den. Wobetumi anom eyinom nso sɛ aduan a wɔde ka aduan ho .

Ɛfata sɛ wubisa wo duruyɛfo sɛnea phytosterols betumi aboa ma wo koma anya apɔwmuden.

Dɛn na phytosterols boa ankasa?

Nea ɛho hia sen biara no, phytosterols boa ma wohwɛ wo mogya mu srade dodow so . Eyi betumi atew asiane a ɛwɔ hɔ sɛ obi benya tebea horow a emu yɛ den te sɛ koma ne ntini mu yare , komayare anaa ɔyare a ɛma obi hwe ase no so .

Afei ma yɛnhwɛ nea srade yɛ. Cholesterol yɛ ade a ɛte sɛ waxy a yɛn mmerɛbo yɛ a ɛnam yɛn mogya mu. Nipadua no hia saa srade yi na ama yɛn nkwammoaa ayɛ den, abɔ yɛn ntini ho ban, na ayɛ vitamin ne hormone. Nanso, ɔhaw no ne bere a srade bɔne (LDL srade) no kɔ soro no . Ebetumi ayɛ kɛse wɔ yɛn mogya ntini mu, asiw ano, na ɛde komayare aba.

Fa no sɛ, saa srade bɔne yi yɛ yɛn mogya ntini te sɛ efĩ a ɛboaboa ano wɔ nsu paipu mu na ɛde nkakrankakra siw ano.

Phytosterols wɔ mfaso afoforo. Nhwehwɛmu ahorow bi kyerɛ sɛ ebia ɛbɛboa ma wɔasiw kɛseyɛ mmoroso , asikreyare ne kokoram ano . Nhwehwɛmu bi nso ada no adi sɛ nnipa a wodi aduan a phytosterols pii wom no betumi anya kokoram ho asiane a ɛba fam 20%. Nanso, nhwehwɛmu pii ho hia wɔ eyi ho.

Cholesterol ahorow abien na ɛwɔ hɔ, ɛnte saa?

Yiw, srade ahorow atitiriw abien na ɛwɔ hɔ:

• Low-density lipoprotein cholesterol (LDL): Eyi ne nea yɛfrɛ no srade “bɔne” . Ɛsiw yɛn mogya ntini mu na ɛyɛ ade titiriw a ɛde komayare ba.
• High-density lipoprotein cholesterol (HDL): Wɔfrɛ eyi srade "pa" . Ɛbɔ mogya ntini ho ban na ɛboa ma wosiw komayare ano. Te sɛ nea wɔboaboa nwura ano no, HDL srade boa ma wɔde srade bɔne a ɛboro so fi nipadua no mu kɔ mmerɛbo no mu ma woyi fi hɔ.

Ɔkwan bɛn so na saa phytosterols yi yɛ adwuma?

Eyi si wɔ ɔkwan a ɛyɛ anigye yiye so. Phytosterols nkwammoaa mu nhyehyɛe, kyerɛ sɛ, ɔkwan a wɔfa so yɛ no, te sɛ srade a ɛwɔ yɛn nipadua mu no yiye. Enti, sɛ yedi aduan a, saa phytosterols yi si akan wɔ beae a srade twetwe wɔ aduan mu.

Sɛ yɛbɛka no tiawa a, sɛ yɛn dwensɔtwaa bɔ mmɔden sɛ ɛbɛtwe srade a, phytosterols besi n’ananmu. Afei, srade dodow a nipadua no betumi atwe no so tew. Wɔyi srade a aka no fi nipadua no mu sɛ nwura. Eyi ne ɔkwan a phytosterols tew srade a ɛwɔ yɛn mogya mu so na ɛma akwahosan tu mpɔn.

Phytosterol ahorow bɛn na ɛwɔ hɔ?

Nhwehwɛmufo ahu phytosterol ahorow bɛboro 250. Wɔn a wɔka ho asɛm kɛse no bi ne:

• Beta-sitosterol a wɔde yɛ aduru
• Beta-sitostanol a wɔde yɛ aduru
• Campestanol a wɔde di dwuma
• Campesterol a wɔde di dwuma
• Stigmasterol a wɔde di dwuma

Ebia eyi bɛyɛ te sɛ nea nyansahu mu de kakra, nanso eyinom nyinaa yɛ adwuma te sɛ abusua biako mufo.

Hena na ɛda adi sɛ obenya saa phytosterols yi so mfaso kɛse?

Nokwarem no, nnuan a phytosterols pii wom a wobedi no so wɔ mfaso ma nnipa dodow no ara. Nanso, nnipa a wodi so yi betumi anya mfaso kɛse afi aduan a phytosterol pii wom a wobedi anaasɛ phytosterol aduru a wɔde ka ho a wɔbɛnom mu:

• Wɔn a wɔwɔ komayare anaasɛ wɔn abusua abakɔsɛm a wɔanya komayare no fam no .
• For people with high cholesterol levels , titiriw wɔn a wɔwɔ awosu mu srade a ɛkɔ soro tebea (Familial Hypercholesterolemia - FH) a ɛyɛ den sɛ wobedi so.
• Wɔ wɔn a kan no na wɔwɔ atherosclerosis , tebea a ɛma mogya mu srade kɔhyɛ mogya ntini mu na esiw mu no fam.

So nnipa bi wɔ hɔ a ɛnsɛ sɛ wɔnom phytosterols?

Yiw, eyinom nyɛ ade koro mma obiara. Wɔnkamfo phytosterol nkyerɛ nnipa a wɔwɔ awosu mu yare bi a ɛntaa nsi a wɔfrɛ no Sitosterolemia . Saa tebea yi ma srade ne afifide mu sterol a ɛboro so boaboa ano wɔ nipadua no mu. Eyi betumi ama wɔakɔ asiane kɛse mu sɛ wobenya ntini mu yare.

Enti, yɛ aduan ho nhyehyɛe a ɛfata wo.Ɛyɛ papa sɛ wo ne oduruyɛfo anaa aduannuru ho ɔbenfo bɛkasa.

Mfaso atitiriw bɛn na ɛwɔ phytosterols so?

Sɛ wudi phytosterols a ɛdɔɔso ka aduan a ahoɔden wom, srade pii nnim (titiriw srade a ɛdɔɔso) ne srade a srade nnim ho a , etu mpɔn kɛse wɔ srade a ɛso tew mu.

Nhwehwɛmu ahorow ada no adi sɛ phytosterols gram 2 pɛ a obi di da biara no betumi atew srade bɔne (LDL) dodow so 8% kosi 10% .

Bio nso, wɔn a wɔnom nnuru a ɛtew srade so te sɛ statins anaa aduru ezetimibe nso betumi anya phytosterols so mfaso.

So asiane anaa nsunsuanso bɔne bi wɔ hɔ a efi phytosterols mu ba?

Mpɛn pii no, phytosterols yɛ nea asiane biara nni ho ma nnipa a wɔwɔ apɔwmuden. Wɔntra nipadua no mu nkyɛ. Wosusuw nso sɛ ennya nkɛntɛnso kɛse biara wɔ vitamin ahorow a ɛtumi nwura srade mu te sɛ vitamin A, D, E, ne K a wɔtwe no so.

Nanso, nea ɛho hia sen biara no, mfa phytosterols nsi nnuru biara a oduruyɛfo akyerɛw ama no ananmu. Sɛ worenom phytosterol nnuru a, kenkan nea wɔakyerɛw no yiye na woanya nneɛma a ɛwom ne nea efi mu ba ho nsɛm. Sɛ wowɔ nsɛmmisa anaa biribi a ɛhaw wo a, wo ne wo duruyɛfo nkasa.

So phytosterol a wɔde ma no yɛ nea asiane biara nni ho ma mmofra?

Wɔnyɛɛ nhwehwɛmu a ɛdɔɔso wɔ ahobammɔ a ɛwɔ phytosterol a wɔde ma mmofra mu ho, enti ɛho hia sɛ wo ne wo ba no duruyɛfo kasa fa phytosterol a wode bɛma wo ba no ho, titiriw sɛ ɔwɔ asiane mu sɛ obenya komayare a.

Phytosterol dodow ahe na ɛsɛ sɛ wonom da biara?

Sɛnea U.S. Aduan ne Nnuru Dwumadibea (FDA) kyerɛ no, nnuan a phytosterols wom a wobedi no betumi atew asiane a ɛwɔ hɔ sɛ obi benya komayare no so. Wɔkamfo kyerɛ sɛ anyɛ yiye koraa no, ɛsɛ sɛ wodi phytosterol gram 0.65 wɔ aduan biara mu, mprenu da biara (anyɛ yiye koraa no, ne nyinaa yɛ gram 1.3 da biara) . Ɛsɛ sɛ eyi nso yɛ aduan a srade ne srade a ɛdɔɔso nnim no fã.

Ebia mpanyimfo a srade dɔɔso wom behia pii. National Cholesterol Education Program (NCEP) kamfo kyerɛ sɛ ɛsɛ sɛ obi di phytosterol gram 2 da biara na ama wɔabɔ wɔn ho ban afi komayare ho.

Nanso, nnipa dodow no ara di phytosterol miligram 160 kosi 500 pɛ da biara. Ɛno yɛ dodow a wɔkamfo kyerɛ no fã ketewaa bi pɛ. Enti, sɛ wubedu saa botae yi ho a, ɛsɛ sɛ wudi nnuan a phytosterol wom anaasɛ wofa nnuru a wɔde ka ho. Wo duruyɛfo betumi ahu sɛ ebia wuhia phytosterol aduru anaa.

Nnuan bɛn na phytosterols pii wom?

Nnuan bi fi awosu mu wɔ phytosterols kakraa bi. Eyinom bi ne:

• Nnuaba (sɛ nhwɛso no, avocado, akutu) .
• Atoko (sɛ nhwɛso no, akutu, peas, bankye a ɛyɛ ahabammono, soya) .
• Nnuadewa (sɛ nhwɛso no, atoko, almond, walnut) .
• Nnuadewa (sɛ nhwɛso no, broccoli, cauliflower) .
• Nnuadewa mu ngo (titiriw owia nhwiren ngo, soyabean ngo, atoko ngo) .
• Awi mu mmoawa
• Aburow a wɔayam no yiye

Bio nso, nnuan bi wɔ hɔ a wɔde phytosterols aka ho a ebetumi aboa wo ma woadu wo da biara da botae ho. Nhwɛsoɔ:

• Abodoo ahorow bi
• Cereal ne snack bars a wɔde yɛ anɔpaduan
• Cheese ahorow bi
• Chocolate (a anohyeto wom) .
• Nnuaba mu nsu bi
• Cheese a srade nnim a wɔtrɛw mu
• Margarines (titiriw nea wɔakyerɛw so sɛ "afifide sterol a wɔde ahyɛ mu ma") .
• Nofosuo
• Salad a wɔde hyɛ mu
• Yogurt a wɔde yɛ adwuma

Nanso ade biako a ɛsɛ sɛ yɛma ɛtra w’adwenem: Ebia nnuan bi a wɔde phytosterols aka ho no asikre anaa calories pii wom. Enti, ɛho hia sɛ wo ne oduruyɛfo anaa aduannuru ho ɔbenfo kasa na ama woanya adidi pa ho nhyehyɛe.

Ebia wo duruyɛfo nso bɛkamfo akyerɛ wo sɛ fa phytosterols sɛ aduannuru a wɔde ka aduan ho a ɛyɛ aduru anaa aduru a wɔde hyɛ nipadua mu. Sɛ worenom nnuru afoforo a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa afa nnuru a wɔde ka wo ho yi ho.

Nea etwa to no, nneɛma a ɛsɛ sɛ yɛkae

Ade a edi kan a eye sen biara a wobɛfa so atew srade so ne sɛ wubedi aduan a ɛma koma no nya ahoɔden. Ɛno kyerɛ sɛ:

• Fa srade a ahoɔden wom (monounsaturated fats ne polyunsaturated fats) si srade a ɛnyɛ papa (trans fats ne saturated fats) ananmu.
• Di nnuan a ahoɔdennuru wom pii te sɛ nnuaba a wɔayɛ no foforo, nhabannuru, aburow a wɔayam, ne atoko.

Bio nso, wo ne wo duruyɛfo nkasa mfa nnuan a wɔde phytosterols aka ho bɛka w’aduan ho anaasɛ wobɛnom phytosterol aduru bi a ɛbɛboa ma woabɔ wo koma akwahosan ho ban . Nyansa wom bere nyinaa sɛ wubedi wo duruyɛfo afotu akyi.

` Phytosterols, srade, koma akwahosan, afifide sterols, LDL srade, HDL srade, aduannuru