Ua manaʻo paha ʻoe e hiki i nā mea kanu a mākou e ʻai ai, e like me nā mea kanu, nā huaʻai, a me nā palaoa, ke hoʻohaʻahaʻa i ko mākou pae cholesterol? He mea kupanaha paha ia, ʻeā? Akā, he ʻoiaʻiʻo nō ia. I kēia lā, e kamaʻilio mākou e pili ana i kahi hui kūikawā i loaʻa i nā mea kanu i maikaʻi no ko mākou kino. ʻO kēia ka mea a mākou e kapa nei he phytosterols .
He aha kēia mau phytosterols?
I ka ʻōlelo maʻalahi, ʻo nā phytosterols he mau hui i loaʻa maoli i nā mea kanu. E like me ko mākou kino he cholesterol, loaʻa pū kekahi i nā mea kanu kēia mau sterols. Ua kapa ʻia lākou he sterols mea kanu a i ʻole nā stanols mea kanu . Inā ʻoe e ʻai i nā mea kanu i loaʻa kēia mau phytosterols ma ke ʻano he ʻāpana o ka papaʻai olakino, hiki iā ia ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu mau pae cholesterol .
No laila, ma hea kahi nui loa o kēia mau phytosterols?
- Nā huaʻai a me nā mea kanu: Loaʻa i ka hapa nui o nā huaʻai a me nā mea kanu kēia i kekahi ʻano.
- Nā palaoa holoʻokoʻa: Nā mea e like me ka laiki momona i ka bran, buckwheat, a me ka oats.
- Nā nati: Nā nati e like me nā cashews, nā pīnati, a me nā ʻalemona.
- Kekahi mau huahana kūikawā: Hoʻoikaika ʻia kekahi waiū, tīhi, a me ka margarine me nā phytosterols. Hiki ke lawe ʻia kēia mau mea ma ke ʻano he mea hoʻohui meaʻai .
He mea kūpono ke nīnau i kāu kauka pehea e hiki ai i nā phytosterols ke kōkua i ka mālama ʻana i kou puʻuwai.
He aha ka mea e kōkua maoli ai nā phytosterols?
ʻO ka mea nui loa, kōkua nā phytosterols i ka hoʻomalu ʻana i kou mau pae cholesterol koko . Hiki i kēia ke hōʻemi i ka pilikia o nā maʻi koʻikoʻi e like me ka maʻi cardiovascular , ka hōʻeha puʻuwai , a i ʻole ka hahau .
I kēia manawa, e nānā kākou i ke ʻano o ka cholesterol. He mea momona ka cholesterol i hana ʻia e ko kākou akepaʻa e hele ana i loko o ko kākou koko. Pono ke kino i kēia cholesterol e kūkulu i ko kākou mau cell, pale i ko kākou mau aʻalolo, a hana i nā huaora a me nā hormones. Eia naʻe, ʻo ka pilikia ke piʻi aʻe ka cholesterol maikaʻi ʻole (LDL cholesterol) . Hiki iā ia ke kūkulu i loko o ko kākou mau kīʻaha koko, pani iā lākou, a hoʻoulu i nā maʻi puʻuwai.
E noʻonoʻo, ʻo ka hana a kēia cholesterol maikaʻi ʻole i ko kākou mau kīʻaha koko e like me ka lepo e hōʻiliʻili ana i loko o kahi paipu wai a pani mālie iā ia.
He mau pono ʻē aʻe ko nā Phytosterols. Manaʻo kekahi mau haʻawina e hiki iā lākou ke kōkua i ka pale ʻana i ka momona , ka maʻi diabetes , a me ke kanesa . Ua ʻike pū kekahi mau haʻawina he 20% ka emi ʻana o ka pilikia o ka maʻi kanesa i ka poʻe e ʻai ana i ka meaʻai waiwai i nā phytosterols. Eia nō naʻe, pono ka noiʻi hou aku ma kēia.
ʻElua ʻano cholesterol, ʻeā?
ʻAe, aia ʻelua mau ʻano nui o ka cholesterol:
- ʻO ka cholesterol lipoprotein haʻahaʻa (LDL): ʻO kēia ka mea a mākou e kapa nei he cholesterol "maikaʻi ʻole" . Hoʻopuni ia i ko mākou mau kīʻaha koko a he kumu nui ia o nā maʻi puʻuwai.
- ʻO ka cholesterol lipoprotein kiʻekiʻe-density (HDL): Ua kapa ʻia kēia ʻo ka cholesterol "maikaʻi" . Mālama ia i nā kīʻaha koko a kōkua i ka pale ʻana i nā maʻi puʻuwai. E like me ka mea hōʻiliʻili ʻōpala, kōkua ka cholesterol HDL i ka lawe ʻana i ka cholesterol maikaʻi ʻole mai ke kino i ke akepaʻa no ka wehe ʻana.
Pehea ka hana a kēia mau phytosterols?
Hana ʻia kēia ma ke ʻano hoihoi loa. ʻO ke ʻano o nā phytosterols, ʻo ia hoʻi ke ʻano o kā lākou hana ʻana, ua like loa ia me ka cholesterol i loko o ko kākou kino. No laila, ke ʻai kākou i ka meaʻai, hoʻokūkū kēia mau phytosterols no kahi e omo ʻia ai ka cholesterol i loko o ka ʻōnaehana hoʻoheheʻe.
I ka ʻōlelo maʻalahi, ke hoʻāʻo ko kākou ʻōpū e omo i ka cholesterol, e pani nā phytosterols i kona wahi. A laila, ua hoʻemi ʻia ka nui o ka cholesterol i hiki ke omo ʻia e ke kino. Hoʻokuʻu ʻia ke koena o ka cholesterol mai ke kino ma ke ʻano he ʻōpala. Penei e hōʻemi ai nā phytosterols i nā pae cholesterol i loko o ko kākou koko a hoʻomaikaʻi i ke olakino.
He aha nā ʻano phytosterols?
Ua ʻike nā kānaka noiʻi ma mua o 250 mau ʻano phytosterols. ʻO kekahi o nā mea i kamaʻilio nui ʻia:
- Beta-sitosterol
- Beta-sitostanol
- Kampestanol
- ʻO Campesterol
- ʻO Stigmasterol
He ʻano ʻepekema iki paha kēia, akā hana like kēia mau mea a pau me nā lālā o ka ʻohana hoʻokahi.
ʻO wai ka mea e pōmaikaʻi nui mai kēia mau phytosterols?
ʻO kaʻoiaʻiʻo, ʻo ka ʻai ʻana i nā meaʻai waiwai i nā phytosterols he mea maikaʻi ia no ka hapa nui o ka poʻe. Eia nō naʻe, hiki i kēia poʻe ke pōmaikaʻi nui mai ka ʻai ʻana i kahi meaʻai waiwai i nā phytosterols a i ʻole ka lawe ʻana i kahi mea hoʻohui phytosterol:
- No ka poʻe me ka maʻi puʻuwai a i ʻole he mōʻaukala ʻohana o ka maʻi puʻuwai .
- No nā poʻe me nā pae cholesterol kiʻekiʻe , ʻoi aku hoʻi ka poʻe me ke kūlana cholesterol kiʻekiʻe hoʻoilina (Familial Hypercholesterolemia - FH) i paʻakikī ke kaohi.
- No ka poʻe i ʻeha mua i ka atherosclerosis , kahi kūlana kahi e waiho ai ka cholesterol i loko o nā kīʻaha koko a pani iā lākou.
Aia kekahi poʻe ʻaʻole pono e lawe i nā phytosterols?
ʻAe, ʻaʻole like kēia no nā kānaka a pau. ʻAʻole ʻōlelo ʻia nā Phytosterols no ka poʻe me kahi maʻi genetic kakaikahi i kapa ʻia ʻo Sitosterolemia . Hoʻoulu kēia ʻano i ka hōʻiliʻili ʻana o ka cholesterol keu a me nā sterols mea kanu i loko o ke kino. Hiki i kēia ke hoʻonui iā lākou i ka pilikia o ka hoʻomohala ʻana i ka atherosclerosis.
No laila, e hana i kahi papaʻai e kūpono iā ʻoe.ʻOi aku ka maikaʻi o ke kamaʻilio ʻana me ke kauka a i ʻole ka meaʻai.
He aha nā pono nui o nā phytosterols?
Inā ʻoe e ʻai i nā phytosterols lawa me ka ʻai olakino, haʻahaʻa ka momona (ʻoi aku ka momona saturated) a me ka cholesterol haʻahaʻa , he mea maikaʻi loa ia i ka hoʻohaʻahaʻa ʻana i ka cholesterol.
Ua hōʻike ʻia nā noiʻi e hiki i ka ʻai ʻana i 2 grams o nā phytosterols i kēlā me kēia lā ke hōʻemi i nā pae cholesterol maikaʻi ʻole (LDL) ma waena o 8% a me 10% .
Eia kekahi, ʻo ka poʻe e lawe ana i nā lāʻau hoʻohaʻahaʻa cholesterol e like me statins a i ʻole ka lāʻau ezetimibe e pōmaikaʻi paha mai nā phytosterols.
Aia kekahi mau pilikia a i ʻole nā hopena ʻaoʻao mai nā phytosterols?
Palekana nā phytosterols no ka poʻe olakino. ʻAʻole lākou e noho lōʻihi i loko o ke kino. Manaʻo ʻia hoʻi he liʻiliʻi ko lākou hopena i ka omo ʻana o nā huaora momona e like me nā huaora A, D, E, a me K.
Akā, ʻo ka mea nui loa, mai hoʻololi i kekahi lāʻau lapaʻau i kuhikuhi ʻia e ke kauka me nā phytosterols. Inā ʻoe e lawe ana i nā mea hoʻohui phytosterol, e heluhelu pono i ka lepili no ka ʻike e pili ana i kā lākou mau mea hoʻohui a me nā hopena ʻaoʻao. Inā he mau nīnau a hopohopo paha kāu, e kamaʻilio me kāu kauka.
He palekana anei nā mea hoʻohui phytosterol no nā keiki?
ʻAʻole i lawa ka noiʻi ʻana i hana ʻia ma ke palekana o nā mea hoʻopihapiha phytosterol no nā keiki, no laila he mea nui e kamaʻilio me ke kauka o kāu keiki e pili ana i ka hāʻawi ʻana i nā phytosterols i kāu keiki, ʻoiai inā pilikia lākou i ka maʻi puʻuwai.
ʻEhia ka nui o ka phytosterol e lawe ai i kēlā me kēia lā?
Wahi a ka U.S. Food and Drug Administration (FDA), ʻo ka ʻai ʻana i nā meaʻai i loaʻa nā phytosterols e hōʻemi paha i ka pilikia o ka maʻi puʻuwai. Paipai lākou e ʻai i ka liʻiliʻi he 0.65 grams o nā phytosterols me kēlā me kēia pāʻina, ʻelua manawa i ka lā (no ka huina o ka liʻiliʻi he 1.3 grams i kēlā me kēia lā) . Pono hoʻi kēia e lilo i ʻāpana o ka papaʻai haʻahaʻa i ka momona saturated a me ka cholesterol.
Pono paha nā pākeke me nā pae cholesterol kiʻekiʻe i nā mea hou aku. Paipai ka National Cholesterol Education Program (NCEP) i ka ʻai ʻana i 2 grams o nā phytosterols i kēlā me kēia lā e pale aku ai i nā maʻi puʻuwai.
Eia nō naʻe, ʻo ka hapa nui o ka poʻe e hoʻopau wale ma waena o 160 a me 500 milligrams o nā phytosterols i kēlā me kēia lā. He hapa liʻiliʻi loa ia o ka nui i ʻōlelo ʻia. No laila, no ka hoʻokō ʻana i kēia pahuhopu, pono ʻoe e ʻai i nā meaʻai i hoʻonui ʻia i ka phytosterol a lawe paha i nā mea hoʻohui. Hiki i kāu kauka ke hoʻoholo inā pono ʻoe i kahi mea hoʻohui phytosterol.
He aha nā meaʻai i loaʻa i nā phytosterols kiʻekiʻe?
Loaʻa i kekahi mau meaʻai nā ʻāpana liʻiliʻi o nā phytosterols. ʻO kēia mau mea:
- Nā hua (e.g. avocado, ʻalani)
- Nā legumes (e.g. chickpeas, peas, green beans, soy)
- Nā nati (e.g. pīnati, ʻalemona, walnuts)
- Nā mea kanu (e.g. broccoli, cauliflower)
- ʻAila mea kanu (ʻoi aku ka ʻaila pua nānālā, ʻaila soya, ʻaila kulina)
- hua palaoa
- Nā hua palaoa piha
Eia kekahi, aia nā meaʻai i hoʻohui ʻia i nā phytosterols e hiki ke kōkua iā ʻoe e hoʻokō i kāu pahuhopu i kēlā me kēia lā. Eia kekahi laʻana:
- Kekahi mau ʻano berena
- Nā meaʻai kakahiaka a me nā hale ʻai māmā
- Kekahi mau ʻano tīhi
- Kokoleka (palena ʻia)
- ʻO kekahi mau wai huaʻai
- Pālahalaha tīhi momona haʻahaʻa
- ʻO nā Margarines (ʻoi aku ka poʻe i kapa ʻia ʻo "plant sterol enriched")
- Waiū
- ʻAila salakeke
- Yogurt
Akā hoʻokahi mea e hoʻomanaʻo ai: ʻO kekahi mau meaʻai me nā phytosterols i hoʻohui ʻia he kiʻekiʻe paha i ke kō a i ʻole nā calories. No laila, he mea nui e kamaʻilio me ke kauka a meaʻai meaʻai paha e hana i kahi hoʻolālā ʻai olakino.
Hiki i kāu kauka ke ʻōlelo aku iā ʻoe e lawe i nā phytosterols ma ke ʻano he mea hoʻohui meaʻai ma ke ʻano o nā papa a i ʻole nā capsules. Inā ʻoe e lawe ana i nā lāʻau lapaʻau ʻē aʻe, e kamaʻilio me kāu kauka e pili ana i kēia mau mea hoʻohui.
ʻO ka mea hope loa, nā mea e hoʻomanaʻo ai
ʻO ka hana mua maikaʻi loa e hoʻohaʻahaʻa i ka cholesterol, ʻo ia ka ʻai ʻana i ka meaʻai olakino no ka puʻuwai. ʻO ia hoʻi:
- E hoʻololi i nā momona maikaʻi ʻole (nā momona trans a me nā momona saturated) me nā momona olakino (nā momona monounsaturated a me nā momona polyunsaturated).
- E ʻai i nā meaʻai waiwai i ka fiber e like me nā huaʻai hou, nā mea kanu, nā palaoa piha, a me nā legumes.
Eia kekahi, e kamaʻilio me kāu kauka e pili ana i ka hoʻokomo ʻana i nā meaʻai me nā phytosterols i hoʻohui ʻia i kāu papaʻai a i ʻole ka lawe ʻana i kahi mea hoʻohui phytosterol e kōkua i ka pale ʻana i ke olakino o kou puʻuwai . He mea naʻauao mau ka hahai ʻana i ka ʻōlelo aʻo a kāu kauka.
ʻO nā phytosterols, cholesterol, olakino puʻuwai, nā sterols mea kanu, cholesterol LDL, cholesterol HDL, meaʻai
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