Shin tsirrai za su iya taimakawa wajen rage yawan sinadarin cholesterol? Bari mu koyi game da phytosterols.

Shin kun taɓa tunanin cewa tsire-tsire da muke ci, kamar kayan lambu, 'ya'yan itatuwa, da hatsi, za su iya rage yawan sinadarin cholesterol ɗinmu? Yana iya zama abin mamaki, ko ba haka ba? Amma gaskiya ne. A yau za mu yi magana game da wani sinadari na musamman da ake samu a cikin tsire-tsire wanda yake da kyau ga jikinmu. Wannan shine abin da muke kira phytosterols .

Menene waɗannan phytosterols?

A taƙaice dai, phytosterols mahaɗan halitta ne da ke faruwa a cikin tsirrai. Kamar yadda jikinmu ke da cholesterol, haka nan tsire-tsire ma suna da waɗannan sterols. Ana kuma kiran su sterols na shuka ko stanols na shuka . Idan ka ci tsire-tsire da ke ɗauke da waɗannan phytosterols a matsayin wani ɓangare na abinci mai kyau, zai iya taimakawa wajen rage yawan cholesterol ɗinka .

To, ina waɗannan phytosterols suka fi yawa?

• 'Ya'yan itatuwa da kayan lambu: Yawancin 'ya'yan itatuwa da kayan lambu suna ɗauke da waɗannan har zuwa wani lokaci.
• Hatsi cikakke: Abubuwa kamar shinkafa mai wadataccen bran, buckwheat, da hatsi.
• Gyada: Gyada kamar cashew, gyada, da almond.
• Wasu samfuran musamman: Wasu madara, cuku, da margarine an ƙara musu phytosterols. Hakanan ana iya shan su azaman kari na abinci .

Ya kamata ka tambayi likitanka yadda phytosterols zai iya taimakawa wajen kiyaye lafiyar zuciyarka.

Menene phytosterols ke taimakawa da gaske?

Mafi mahimmanci, phytosterols suna taimakawa wajen daidaita matakan cholesterol na jini . Wannan na iya rage haɗarin kamuwa da cututtuka masu tsanani kamar cututtukan zuciya da jijiyoyin jini , bugun zuciya , ko bugun jini .

Yanzu bari mu kalli menene cholesterol. Cholesterol wani abu ne mai kama da kakin zuma da hanta ke samarwa wanda ke yawo a cikin jininmu. Jiki yana buƙatar wannan cholesterol don gina ƙwayoyin halittarmu, kare jijiyoyi, da samar da bitamin da hormones. Duk da haka, matsalar ita ce lokacin da mummunan cholesterol (LDL cholesterol) ya ƙaru . Yana iya taruwa a cikin jijiyoyin jininmu, ya toshe su, kuma ya haifar da cututtukan zuciya.

Ka yi tunanin, wannan mummunan cholesterol yana yi wa jijiyoyin jininmu kamar ƙura da ke taruwa a cikin bututun ruwa sannan a hankali ya toshe shi.

Phytosterols suna da wasu fa'idodi. Wasu bincike sun nuna cewa suna iya taimakawa wajen hana kiba , ciwon suga , da ciwon daji . Wasu bincike sun kuma gano cewa mutanen da ke cin abinci mai wadataccen sinadarin phytosterols na iya samun ƙarancin haɗarin kamuwa da cutar kansa da kashi 20%. Duk da haka, ana buƙatar ƙarin bincike kan wannan.

Akwai nau'ikan cholesterol guda biyu, ko ba haka ba?

Ee, akwai manyan nau'ikan cholesterol guda biyu:

• Cholesterol mai ƙarancin yawa na lipoprotein (LDL): Wannan shine abin da muke kira "mummunan" cholesterol . Yana toshe jijiyoyin jininmu kuma babban abin da ke haifar da cututtukan zuciya.
• Cholesterol mai yawan lipoprotein (HDL): Wannan ana kiransa cholesterol "mai kyau" . Yana kare jijiyoyin jini kuma yana taimakawa wajen hana cututtukan zuciya. Kamar mai tattara shara, cholesterol na HDL yana taimakawa wajen ɗaukar cholesterol mara kyau daga jiki zuwa hanta don cirewa.

Ta yaya waɗannan phytosterols suke aiki?

Wannan yana faruwa ta hanya mai ban sha'awa. Tsarin ƙwayoyin halitta na phytosterols, wato, yadda ake yin su, yayi kama da cholesterol a jikinmu. Don haka, idan muka ci abinci, waɗannan phytosterols suna fafatawa don samun wurin da cholesterol ke shiga cikin tsarin narkewar abinci.

A taƙaice dai, idan hanjinmu ya yi ƙoƙarin shan cholesterol, phytosterols zai maye gurbinsa. Sannan, adadin cholesterol da jiki zai iya sha yana raguwa. Sauran cholesterol ɗin ana fitar da su daga jiki a matsayin sharar gida. Ta haka ne phytosterols ke rage yawan cholesterol a cikin jininmu da kuma inganta lafiya.

Menene nau'ikan phytosterols?

Masu bincike sun gano nau'ikan phytosterols sama da 250. Wasu daga cikin abubuwan da aka fi magana a kai sune:

• Beta-sitosterol
• Beta-sitostanol
• Campestanol
• Campesterol
• Stigmasterol

Wannan na iya zama kamar kimiyya ce kawai, amma duk waɗannan suna aiki kamar 'yan uwa ɗaya.

Wanene zai fi amfana daga waɗannan phytosterols?

A gaskiya ma, cin abinci mai yawa da ke ɗauke da phytosterols yana da amfani ga yawancin mutane. Duk da haka, waɗannan mutane za su iya amfana sosai daga cin abinci mai yawa da phytosterols ko shan ƙarin phytosterol:

• Ga waɗanda ke fama da cututtukan zuciya ko kuma waɗanda ke da tarihin cututtukan zuciya a cikin iyali.
• Ga mutanen da ke da yawan sinadarin cholesterol , musamman waɗanda ke da matsalar cholesterol mai yawa (Familial Hypercholesterolemia - FH) wadda ke da wahalar sarrafawa.
• Ga waɗanda suka taɓa fama da cutar atherosclerosis , yanayin da cholesterol ke taruwa a cikin jijiyoyin jini kuma yana toshe su.

Akwai mutanen da bai kamata su sha phytosterols ba?

Eh, waɗannan ba iri ɗaya ba ne ga kowa. Ba a ba da shawarar amfani da phytosterols ga mutanen da ke da wata cuta ta kwayoyin halitta da ba a saba gani ba da ake kira Sitosterolemia . Wannan yanayin yana haifar da yawan cholesterol da sterols na shuka su taru a jiki. Wannan na iya sanya su cikin haɗarin kamuwa da atherosclerosis.

Don haka, ƙirƙiri tsarin abinci wanda ya dace da ku.Zai fi kyau a yi magana da likita ko masanin abinci mai gina jiki.

Menene manyan fa'idodin phytosterols?

Idan ka ci isasshen phytosterols tare da abinci mai kyau, mai ƙarancin kitse (musamman mai cike da kitse) da kuma abinci mai ƙarancin cholesterol , suna da tasiri sosai wajen rage cholesterol.

Bincike ya nuna cewa shan gram 2 na phytosterols a kowace rana na iya rage matakan cholesterol mara kyau (LDL) da tsakanin kashi 8% zuwa 10% .

Bugu da ƙari, waɗanda ke shan magungunan rage cholesterol kamar statins ko maganin ezetimibe suma suna iya amfana daga phytosterols.

Akwai wasu haɗari ko illa daga phytosterols?

Sinadarin Phytosterols gabaɗaya suna da aminci ga mutanen da ke da lafiya. Ba sa zama a jiki na dogon lokaci. Ana kuma tsammanin ba su da wani tasiri sosai ga shan bitamin masu narkewar mai kamar bitamin A, D, E, da K.

Amma, mafi mahimmanci, kada a maye gurbin duk wani magani da likita ya rubuta da phytosterols. Idan kuna shan kari na phytosterol, karanta lakabin a hankali don samun bayanai game da sinadaran da ke cikinsu da kuma illolinsu. Idan kuna da wasu tambayoyi ko damuwa, yi magana da likitan ku.

Shin kari na phytosterol yana da lafiya ga yara?

Ba a yi cikakken bincike kan amincin ƙarin sinadarin phytosterol ga yara ba, don haka yana da mahimmanci a yi magana da likitan ɗanka game da ba wa ɗanka phytosterols, musamman idan yana cikin haɗarin kamuwa da cututtukan zuciya.

Nawa phytosterol ya kamata ku sha kowace rana?

A cewar Hukumar Abinci da Magunguna ta Amurka (FDA), cin abinci mai ɗauke da phytosterols na iya rage haɗarin kamuwa da cututtukan zuciya. Suna ba da shawarar shan akalla gram 0.65 na phytosterols tare da kowane abinci, sau biyu a rana (wanda ya kai aƙalla gram 1.3 a kowace rana) . Wannan kuma ya kamata ya zama wani ɓangare na abincin da ke da ƙarancin kitse da cholesterol.

Manya masu yawan sinadarin cholesterol na iya buƙatar ƙarin magani. Shirin Ilimi na Cholesterol na Ƙasa (NCEP) ya ba da shawarar shan gram 2 na phytosterols kowace rana don kare kansu daga cututtukan zuciya.

Duk da haka, yawancin mutane suna shan phytosterols tsakanin milligram 160 zuwa 500 ne kawai a rana. Wannan ƙaramin kaso ne na adadin da aka ba da shawarar. Saboda haka, don cimma wannan burin, kuna buƙatar cin abinci mai wadatar phytosterol ko shan kari. Likitanku zai iya tantance ko kuna buƙatar ƙarin phytosterol.

Waɗanne abinci ne ke ɗauke da phytosterols masu yawa?

Wasu abinci suna ɗauke da ƙananan adadin phytosterols. Waɗannan sun haɗa da:

• 'Ya'yan itatuwa (misali avocado, lemu)
• Legumes (misali wake, wake, wake kore, waken soya)
• Gyada (misali gyada, almond, gyada)
• Kayan lambu (misali broccoli, farin kabeji)
• Man kayan lambu (musamman man sunflower, man waken soya, man masara)
• Ƙwayar alkama
• Hatsi cikakke

Bugu da ƙari, akwai abincin da ke ɗauke da phytosterols waɗanda za su iya taimaka maka cimma burinka na yau da kullun. Misali:

• Wasu nau'ikan burodi
• Gurasar hatsi da sandunan abincin karin kumallo
• Wasu nau'ikan cuku
• Cakulan (iyakance)
• Wasu ruwan 'ya'yan itace
• Yaɗa cuku mai ƙarancin mai
• Margarines (musamman waɗanda aka yiwa lakabi da "wadatar da sterol na shuka")
• Madara
• Miyar salati
• Yogurt

Amma abu ɗaya da za a tuna: Wasu abinci masu sinadarin phytosterols na iya zama masu yawan sukari ko kalori. Saboda haka, yana da mahimmanci a yi magana da likita ko masanin abinci mai gina jiki don ƙirƙirar tsarin cin abinci mai kyau.

Likitan ku zai iya ba da shawarar ku sha phytosterols a matsayin ƙarin abinci a cikin nau'in ƙwayoyi ko capsules. Idan kuna shan wasu magunguna, tabbatar da yin magana da likitan ku game da waɗannan ƙarin.

A ƙarshe, abubuwan da za a tuna

Mataki na farko mafi kyau don rage cholesterol shine cin abinci mai kyau ga zuciya. Wannan yana nufin:

• Sauya kitse marasa lafiya (fats ɗin trans da fats masu cikakken kitse) da kitse masu lafiya (fats ɗin monounsaturated da fats ɗin polyunsaturated).
• Ku ci abinci mai yawan fiber kamar sabbin 'ya'yan itatuwa, kayan lambu, hatsi gaba ɗaya, da legumes.

Bugu da ƙari, yi magana da likitanka game da haɗa abinci mai ɗauke da phytosterols a cikin abincinka ko shan ƙarin phytosterol don taimakawa kare lafiyar zuciyarka . Yana da kyau a bi shawarar likitanka koyaushe.

' Phytosterols, cholesterol, lafiyar zuciya, sterols na tsirrai, LDL cholesterol, HDL cholesterol, abinci mai gina jiki