Yu tink se plant dɛn kin ɛp fɔ kɔntrol yu kɔlɔstrel? Lɛ wi lan bɔt faytosterols.

Yu dɔn ɛva tink se di plant dɛn we wi de it lɛk vɛjitebul, frut, ɛn grens kin mek wi kɔlɔstrel go dɔŋ? I kin tan lɛk se i sɔprayz smɔl, nɔto so? Bɔt na tru. Tide wi go tok boht wan speshal kompound we de na plant we gud fo wi bodi. Dis na wetin wi kɔl faytosterol .

Wetin na dɛn faytosterol ya?

Fɔ tɔk am simpul wan, faytɔstɛrol na kɔmpawnd dɛn we kin apin na di plant dɛn we de na di wɔl. Jɔs lɛk aw wi bɔdi gɛt kɔlɔstrel, na so plant dɛnsɛf gɛt dɛn stɛrol ya. Dɛn kin kɔl dɛn bak plant stɛrɔl ɔ plant stanol . If yu it plant dɛn we gɛt dɛn faytosterol ya as pat pan wɛlbɔdi it, i kin ɛp fɔ mek yu kɔlɔstrel lɛvɛl go dɔŋ .

So, usay dɛn faytosterol ya bɔku pas ɔl?

• Frut ɛn vɛjitebul dɛn: Bɔku pan di frut ɛn vɛjitebul dɛn gɛt dɛn tin ya te to sɔm mak.
• Whole grains: Tin dɛn lɛk rays we gɛt bran, bɔku wit, ɛn ɔts.
• Nat: Nat lɛk kash, pinat, ɛn amɔnd.
• Sɔm spɛshal tin dɛn we dɛn kin mek: Sɔm milk, chiz, ɛn majarin kin gɛt fayn fayn tin dɛn we dɛn kɔl faytosterol. Dɛn kin tek dɛn tin ya bak as tin fɔ it .

I fayn fɔ aks yu dɔktɔ aw faytosterol kin ɛp fɔ mek yu at gɛt wɛlbɔdi.

Wetin faytosterol kin rili ɛp wit?

Di tin we impɔtant pas ɔl na dat, faytosterol dɛn kin ɛp fɔ kɔntrol di kɔlɔstrel we de na yu blɔd . Dis kin ridyus di risk fɔ gɛt siriɔs sik lɛk sik dɛn we de ambɔg di at ɛn di blɔd , at atak ɔ strok .

Naw lɛ wi luk wetin na kɔlɔstrel. Kɔlɔstrel na wan tin we tan lɛk waks we wi liva de mek ɛn we de travul na wi blɔd. Di bɔdi nid dis kɔlɔstrel fɔ bil wi sɛl dɛn, fɔ protɛkt wi nerv dɛn, ɛn fɔ mek vaytamɛn ɛn ɔmon dɛn. Bɔt di prɔblɛm na we di bad kɔlɔstrel (LDL kɔlɔstrel) de bɔku . I kin gɛda na wi blɔd vesel dɛn, lɔk dɛn, ɛn mek wi gɛt at sik.

Imajin, dis bad kɔlɔstrel kin du to wi blɔd vesel dɛn lɛk dɔti we kin gɛda insay wata paip ɛn smɔl smɔl i kin lɔk am.

Faytosterol dɛn gɛt ɔda bɛnifit dɛn. Sɔm stɔdi dɛn dɔn sho se dɛn kin ɛp fɔ mek pɔsin nɔ fat , dayabitis , ɛn kansa . Sɔm stɔdi dɔn sho bak se pipul dɛm wae de it tin wae gɛt bɔku faytosterol kin gɛt 20% smɔl risk fɔ gɛt kansa. Bɔt dɛn nid fɔ du mɔ risach bɔt dis.

Tu kayn kɔlɔstrel de, nɔto so?

Yɛs, tu men kayn kɔlɔstrel de:

• lכw dεnsiti lipoprotein kכlestכl (LDL): Dis na wetin wi kכl "bad" kכlestכl . I kin mek wi blɔd vesel dɛn lɔk ɛn na wan men tin we kin mek wi gɛt at sik.
• di ay-dεnsiti lipoprotein kכlestכl (HDL): dεn kכl dis "gud" kכlestכl . I de protɛkt di blɔd vesel dɛm ɛn ɛp fɔ mek yu nɔ gɛt at sik. Lɛk pɔsin we de gɛda dɔti, di HDL kɔlɔstrel de ɛp fɔ kɛr di bad bad kɔlɔstrel we pasmak kɔmɔt na di bɔdi to di liva fɔ mek dɛn pul am.

Aw dɛn faytosterol ya de wok?

Dis kin apin insay wan we we rili intrestin. di sεl strכkchכ fכ di faytostεrol dεm, dat na di we aw dεn mek dεm, rili fiba di kכlestכl we de na wi bכdi. So, we wi de it it, dεn faytostεrol dεm ya de kכmpεt fכ di ples usay kכlestכl de abzכp insay di dijestiv sistεm.

Fɔ tɔk am simpul wan, we wi intestinal dɛn de tray fɔ tek di kɔlɔstrel, di faytosterol dɛn kin tek in ples. Dɔn, di kɔlɔstrel we di bɔdi kin tek kin stɔp. Di kɔlɔstrel we lɛf de kɔmɔt na di bɔdi as west. Dis na aw di faytostεrol dεm de ridyus di kכlestכl lεvεl na wi bכdi εn impruv hεlth.

Wetin na di kayn faytostεrol dεm?

Risach pipul dεn dכn no pas 250 tכp dεm fכ faytostεrol. Sɔm pan di tin dɛn we dɛn kin tɔk bɔt pas ɔl na:

• Beta-sitostɛrɔl we dɛn kin yuz
• Beta-sitostanol we gɛt di sik
• Kampistanɔl we dɛn kɔl
• Kampesterol we dɛn kɔl
• Stigmasterol we dɛn kɔl stigmasterol

Dis kin tan lɛk sayɛns smɔl, bɔt dɛn ɔl de wok lɛk pipul dɛn na di sem famili.

Udat go bɛnifit mɔ frɔm dɛn faytosterol ya?

Infakt, fɔ it mɔ it dɛn we gɛt faytosterol kin bɛnifit bɔku pipul dɛn. Bɔt dɛn pipul ya kin bɛnifit mɔ if dɛn it it we gɛt bɔku faytosterol ɔ tek faytosterol sɔpɔtmɛnt:

• Fɔ di wan dɛn we gɛt at sik ɔ we gɛt at sik na dɛn famili .
• Fɔ pipul dɛn we gɛt ay kɔlɔstrel lɛvɛl , mɔ di wan dɛn we gɛt ay kɔlɔstrel kɔndishɔn we dɛn kin gɛt frɔm dɛn mama ɛn papa (Familial Hypercholesterolemia - FH) we at fɔ kɔntrol.
• Fɔ di wan dɛn we bin dɔn gɛt wan sik we dɛn kɔl atherosclerosis , we na wan sik we kin mek kɔlɔstrel kin de na di blɔd vesel dɛn ɛn mek dɛn nɔ ebul fɔ waka.

Pipul dɛn de we nɔ fɔ tek faytosterol?

Yɛs, dɛn tin ya nɔto di sem fɔ ɔlman. Dɛn nɔ kin fayn fɔ yuz faytosterol fɔ pipul dɛn we gɛt wan sik we nɔ kin apin so ɔltɛm we dɛn kɔl Sitosterolemia . dis kכndyushכn de mek di kכlestכl εn plant stεrol dεm we pasmak de kכmכt na di bכdi. Dis kin put dɛn pan risk fɔ gɛt atherosclerosis.

So, mek wan plan fɔ it we go fayn fɔ yu.I bɛtɛ fɔ tɔk to dɔktɔ ɔ pɔsin we sabi bɔt it.

Wetin na di men bɛnifit dɛn we faytɔstɛrol kin gi?

If yu it inof faytosterol wit it we gɛt wɛlbɔdi, we nɔ gɛt bɔku fat (especially saturated fat) ɛn low cholesterol , dɛn kin rili ɛp fɔ mek di kɔlɔstrel nɔ bɔku.

stכdi dεn sho se if yu it jכs 2 gram faytostεrol fכ wan de i kin ridyus di bad kכlestכl (LDL) lεvεl bitwin 8% εn 10% .

Apat frɔm dat, di wan dɛn we de tek mɛrɛsin dɛn we de mek dɛn nɔ gɛt bɔku kɔlɔstrel lɛk statin ɔ di mɛrɛsin we dɛn kɔl ezetimibe kin bɛnifit bak frɔm faytosterols.

Ɛni risk ɔ sayd ɛfɛkt de frɔm faytosterol?

Faytostɛrol dɛn kin jɔs sef fɔ pipul dɛn we gɛt wɛlbɔdi. Dɛn nɔ kin de na di bɔdi fɔ lɔng tɛm. Dɛn kin tink bak se dɛn nɔ kin gɛt bɛtɛ ɛfɛkt pan di we aw pɔsin kin tek di vaytamɛn dɛn we kin sɔlv di fat lɛk vaytamɛn A, D, E, ɛn K.

Bɔt, di tin we impɔtant pas ɔl, nɔ riples ɛni mɛrɛsin we dɔktɔ gi yu wit faytosterol. If yu de tek faytosterol supliment, rid di lebul gud gud wan fɔ no bɔt di tin dɛn we dɛn de yuz ɛn di sayd ɛfɛkt dɛn. If yu gɛt ɛni kwɛstyɔn ɔ tin we de mɔna yu, tɔk to yu dɔktɔ.

Yu tink se faytosterol supliment sef fɔ pikin dɛn?

Nɔr dɔn du inɔf risach bɔt di sef fɔ faytosterol supliment fɔ pikin dɛm, so i impɔtant fɔ tɔk to yu pikin in dɔktɔ bɔt aw fɔ gi faytosterol to yu pikin, mɔ if dɛn de pan denja fɔ gɛt at sik.

Aw bɔku faytosterol yu fɔ tek fɔ wan de?

Di U.S. Food and Drug Administration (FDA) se if yu it tin dɛn we gɛt faytosterol, dat kin mek yu nɔ gɛt at sik. Dɛn kin se yu fɔ it at le 0.65 gram faytosterol wit ɛni it, tu tɛm insay di de (fɔ wan totɛl at le 1.3 gram fɔ wan de) . Dis fɔ bi pat bak pan it we nɔ gɛt bɔku sɛtyuret fat ɛn kɔlɔstrel.

Big pipul dɛn we gɛt ay kɔlɔstrel kin nid mɔ. Di Nashɔnal Kɔlestrɔl Ɛdyukeshɔn Program (NCEP) se yu fɔ it 2 gram faytosterol ɛvride fɔ protɛkt yu frɔm at sik.

Bɔt bɔku pipul dɛn kin jɔs it bitwin 160 ɛn 500 miligram faytosterol fɔ wan de. Dat na rili smɔl pat pan di mɔni we dɛn kin advays. So, fɔ rich dis gol, yu nid fɔ it it dɛn we gɛt faytosterol ɔ tek sɔpɔtmɛnt dɛn. Yu dɔktɔ kin no if yu nid faytosterol sɔpɔtmɛnt.

Us it dɛn we gɛt bɔku faytosterol?

Sɔm it dɛn kin gɛt smɔl smɔl faytosterol dɛn we dɛn kin it. Dɛn tin ya na:

• Frut dɛn (e.g. avokado, ɔrɛnj) .
• Ligim (e.g. chikip, pis, grɛn bins, soya) .
• Nat (e.g. pinat, amɔnd, walnut) .
• Vɛjitebul dɛn (e.g. brɔkoli, kɔliflawa) .
• Vejitebul ɔyl (especially sanflawa ɔyl, soya bin ɔyl, kɔn ɔyl)
• Wit jem
• Ɔl di grens dɛn

Apat frɔm dat, it dɛn de we gɛt ad faytosterol we kin ɛp yu fɔ mit yu gol ɛvride. Fɔ ɛgzampul:

• Sɔm kayn bred dɛn
• Sirial ɛn snek bar fɔ brɛf
• Sɔm kayn chiz dɛn
• Chokolat (we nɔ bɔku) .
• Sɔm frut jus dɛn
• Chiz we nɔ gɛt bɔku fat we dɛn kin spre
• Magarin (especially di wan dɛn we dɛn rayt "plant sterol enriched") .
• Milk
• Salad dresin we dɛn kin yuz
• Yogɔt we yu kin yuz

Bɔt wan tin we yu fɔ mɛmba: Sɔm it dɛn we dɛn ad faytosterol kin gɛt bɔku shuga ɔ kalori. So, i impɔtant fɔ tɔk to dɔktɔ ɔ pɔsin we sabi bɔt it fɔ mek yu gɛt plan fɔ it fayn fayn wan.

Yu dɔktɔ kin tɛl yu bak fɔ tek faytosterol as tin fɔ it we tan lɛk tablɛt ɔ kapsul. If yu de tek ɔda mɛrɛsin, mek shɔ se yu tɔk to yu dɔktɔ bɔt dɛn supamakit ya.

Fɔ dɔn, tin dɛn we wi fɔ mɛmba

Di bɛst fɔs tin we yu fɔ du fɔ mek yu nɔ gɛt bɔku bɔku kɔlɔstrel na fɔ it tin dɛn we go ɛp yu at. Dat min se:

• Riples di fεt dεm we nכ hεlth (trans fεt εn satεrayt fεt) wit hεlth fεt (monounsaturated fεt εn polyunsaturated fεt).
• It mɔ it dɛn we gɛt fayv lɛk fresh frut, vɛjitebul, ɔl gren, ɛn ligɛm.

Apat frɔm dat, tɔk to yu dɔktɔ bɔt fɔ put it dɛn we gɛt ad faytosterol insay yu it ɔ fɔ tek faytosterol sɔpɔtmɛnt fɔ ɛp fɔ protɛkt yu at wɛlbɔdi . I fayn ɔltɛm fɔ fala yu dɔktɔ in advays.

` Faytostεrol, kכlestכl, at hεlth, plant stεrol, LDL kכlestכl, HDL kכlestכl, nyutrishכn