Ebimera bisobola okuyamba okufuga kolesterol wo? Ka tuyige ku phytosterols.

Wali olowoozezzaako nti ebimera bye tulya, gamba ng’enva endiirwa, ebibala, n’empeke bisobola okukendeeza ku kolesterol waffe? Kiyinza okulabika ng’ekyewuunyisa katono, nedda? Naye kituufu. Leero tugenda kwogera ku kirungo eky'enjawulo ekisangibwa mu bimera ekirungi eri emibiri gyaffe. Kino kye tuyita phytosterols .

Ebirungo bino ebiyitibwa phytosterols bye biruwa?

Mu ngeri ennyangu, phytosterols bikozesebwa ebibeera mu butonde mu bimera. Nga emibiri gyaffe bwe girina kolesterol, ebimera nabyo birina ebirungo bino ebiyitibwa sterols. Era ziyitibwa sterol z'ebimera oba stanol z'ebimera . Bw’olya ebimera ebirimu ebirungo bino ebiyitibwa phytosterols ng’ekimu ku mmere ennungi, kiyinza okuyamba okukendeeza ku kolesterol wo .

Kale, phytosterols zino zisinga kubeera wa?

• Ebibala n’enva endiirwa: Ebibala n’enva endiirwa ebisinga bibaamu bino okutuuka ku ddaala eritali limu.
• Empeke enzijuvu: Ebintu ng’omuceere ogulimu ebikuta, mukene ne oats.
• Entangawuuzi: Entangawuuzi nga kaawa, entangawuuzi n’amanda.
• Ebimu ku bintu eby’enjawulo: Amata agamu, kkeeki ne margarine bibaamu ebirungo ebiyitibwa phytosterols. Bino era osobola okubimira ng'ebirungo ebiyamba mu mmere .

Kirungi okubuuza omusawo wo engeri phytosterols gye ziyinza okuyamba okukuuma omutima gwo nga mulamu bulungi.

Ddala phytosterols ziyamba ku ki?

Ekisinga obukulu, phytosterols ziyamba okufuga omuwendo gwa kolesterol mu musaayi gwo . Kino kiyinza okukendeeza ku bulabe bw'embeera ez'amaanyi ng'endwadde z'emisuwa , okulwala omutima oba okusannyalala .

Kati katutunuulire kolesterol kye ki. Cholesterol kintu kya wax ekikolebwa ekibumba kyaffe ekitambula mu musaayi gwaffe. Omubiri gwetaaga kolesterol ono okuzimba obutoffaali bwaffe, okukuuma obusimu bwaffe, n’okukola vitamiini n’obusimu. Kyokka ekizibu kibaawo nga kolesterol omubi (LDL cholesterol) yeeyongera . Kiyinza okuzimba mu misuwa gyaffe, ne gizibikira, n’okuleeta endwadde z’omutima.

Teebereza, kolesterol ono omubi akola ku misuwa gyaffe ng’obucaafu obukuŋŋaanyizibwa munda mu payipu y’amazzi ne bugiziba mpolampola.

Phytosterols zirina emigaso emirala. Okunoonyereza okumu kulaga nti ziyinza okuyamba okuziyiza omugejjo , ssukaali ne kookolo . Okunoonyereza okumu era kuzudde nti abantu abalya emmere erimu ebirungo ebiyitibwa phytosterols bayinza okuba n’emikisa gya kookolo emitono ebitundu 20%. Kyokka, kyetaagisa okunoonyereza okusingawo ku nsonga eno.

Kolesterol alina ebika bibiri, nedda?

Yee, waliwo ebika bya kolesterol bibiri ebikulu:

• Low-density lipoprotein cholesterol (LDL): Kino kye tuyita kolesterol "omubi" . Kizibikira emisuwa gyaffe era kye kisinga okuvaako endwadde z’omutima.
• High-density lipoprotein cholesterol (HDL): Kino kiyitibwa kolesterol "omulungi" . Akuuma emisuwa n’okuyamba okuziyiza endwadde z’omutima. Okufaananako n’ekyuma ekikung’aanya kasasiro, kolesterol wa HDL ayamba okutwala kolesterol omubi ayitiridde okuva mu mubiri okutuuka mu kibumba okuggyibwamu.

Ebirungo bino ebiyitibwa phytosterols bikola bitya?

Kino kibaawo mu ngeri eyeesigika ennyo. Ensengekera y’obutoffaali bwa phytosterols, kwe kugamba, engeri gye zikolebwamu, efaananako nnyo ne kolesterol ali mu mibiri gyaffe. Kale, bwe tulya emmere, ebirungo bino ebiyitibwa phytosterols bivuganya ku kifo kolesterol w’anywera mu nkola y’okugaaya emmere.

Mu ngeri ennyangu, ebyenda byaffe bwe bigezaako okunyiga kolesterol, phytosterols zitwala ekifo kyayo. Olwo, obungi bwa kolesterol omubiri gwe gusobola okuyingizibwa gukendeera. Kolesterol asigaddewo afulumizibwa mu mubiri nga kasasiro. Eno y’engeri phytosterols gye zikendeeza ku kolesterol mu musaayi gwaffe n’okutumbula obulamu.

Ebika bya phytosterols bye biruwa?

Abanoonyereza bazudde ebika bya phytosterol ebisoba mu 250. Ebimu ku bisinga okwogerwako bye bino:

• Ekirungo kya Beta-sitosterol
• Ekirungo kya Beta-sitostanol
• Omuti gwa Campestanol
• Ekirungo kya Campesterol
• Ekirungo kya Stigmasterol

Kino kiyinza okuwulikika nga kya ssaayansi, naye bano bonna bakola ng’abantu b’omu maka ge gamu.

Ani asinga okuganyulwa mu phytosterols zino?

Mu butuufu okulya emmere ennyingi erimu ebirungo ebiyitibwa phytosterols kya mugaso eri abantu abasinga obungi. Wabula abantu bano wammanga bayinza okusinga okuganyulwa mu kulya emmere erimu ebirungo ebiyitibwa phytosterols oba okumira eddagala eriweweeza ku bulwadde bwa phytosterol:

• Ku abo abalina obulwadde bw'omutima oba ebyafaayo by'amaka agalina obulwadde bw'omutima .
• Ku bantu abalina kolesterol omungi , naddala abo abalina embeera ya kolesterol omungi ey’obuzaale (Familial Hypercholesterolemia - FH) ekizibu okufuga.
• Ku abo abaali batawaanyizibwa obulwadde bw’emisuwa , embeera nga kolesterol atereka mu misuwa n’agiziba.

Waliwo abantu abatalina kumira ddagala lya phytosterols?

Yee, bino si bye bimu eri buli muntu. Phytosterols tezisembebwa eri abantu abalina embeera y'obuzaale etali ya bulijjo eyitibwa Sitosterolemia . Embeera eno ereetera kolesterol asusse ne sterol z’ebimera okukuŋŋaanyizibwa mu mubiri. Kino kiyinza okubateeka mu bulabe obw’okulwala obulwadde bw’emisuwa.

Kale, kola enteekateeka y’emmere ekusaanira.Kirungi okwogera n’omusawo oba omukugu mu by’endya.

Migaso ki emikulu egy’ebirungo ebiyitibwa phytosterols?

Singa olya phytosterols ezimala wamu n’emmere ennungi, erimu amasavu amatono (naddala amasavu amangi) n’erimu kolesterol omutono , zikola nnyo mu kukendeeza kolesterol.

Okunoonyereza kulaga nti okulya gram 2 zokka eza phytosterols buli lunaku kiyinza okukendeeza ku kolesterol omubi (LDL) wakati wa 8% ne 10% .

Okugatta ku ekyo, abo abamira eddagala erikendeeza ku kolesterol nga statins oba eddagala eryeetimibe nabo bayinza okuganyulwa mu phytosterols.

Waliwo akabi oba ebizibu ebiva mu phytosterols?

Okutwalira awamu phytosterols tezirina bulabe eri abantu abalamu. Tezimala bbanga ddene mu mubiri. Era kirowoozebwa nti tezirina kinene kye zikola ku kunyiga vitamiini ezitabulwa mu masavu nga vitamiini A, D, E, ne K.

Naye, ekisinga obukulu, tokyusa ddagala lyonna eriwandiikiddwa omusawo n’ossaamu phytosterols. Bw’oba ​​omira eddagala lya phytosterol, soma bulungi ku lupapula omanye ebirungo byabyo n’ebizibu ebivaamu. Bw’oba ​​olina ekibuuzo kyonna oba ekikweraliikiriza, yogerako n’omusawo wo.

Ebirungo ebiyamba omubiri okukola phytosterol tebirina bulabe eri abaana?

Tewabaddewo kunoonyereza kumala kukoleddwa ku bulamu bw’eddagala eriweweeza ku phytosterol eri abaana, n’olwekyo kikulu okwogera n’omusawo w’omwana wo ku ky’okuwa omwana wo eddagala lya phytosterol naddala ng’ali mu bulabe bw’okulwala omutima.

Phytosterol mmeka gy’osaanidde okumira buli lunaku?

Okusinziira ku kitongole kya U.S. Food and Drug Administration (FDA), okulya emmere erimu ebirungo ebiyitibwa phytosterols kiyinza okukendeeza ku bulabe bw’okulwala omutima. Bakuwa amagezi okulya waakiri gram 0.65 eza phytosterols buli mmere, emirundi ebiri olunaku (omugatte waakiri gram 1.3 buli lunaku) . Kino nakyo kirina okuba ekitundu ku mmere erimu amasavu amatono ne kolesterol.

Abantu abakulu abalina kolesterol omungi bayinza okwetaaga ebisingawo. Ekitongole kya National Cholesterol Education Program (NCEP) kiwa amagezi okulya gram 2 eza phytosterols buli lunaku okukuuma endwadde z’omutima.

Wabula abantu abasinga balya wakati wa miligiraamu 160 ne 500 zokka eza phytosterols buli lunaku. Ekyo kitundu kitono nnyo ku ssente ezisemba. N’olwekyo, okutuuka ku kiruubirirwa kino, olina okulya emmere erimu ebirungo ebiyitibwa phytosterol oba okumira emmere ey’okugatta. Omusawo asobola okuzuula oba weetaaga eddagala lya phytosterol.

Mmere ki erimu ebirungo ebiyitibwa phytosterols ebingi?

Emmere ezimu mu butonde zirimu ebirungo ebitono ebiyitibwa phytosterols. Mu bino mulimu:

• Ebibala (e.g. ovakedo, emicungwa) .
• Ebinyeebwa (e.g. entangawuuzi, entangawuuzi, ebinyeebwa ebibisi, soya) .
• Entangawuuzi (e.g. entangawuuzi, amanda, entangawuuzi) .
• Enva endiirwa (e.g. broccoli, kalittunsi) .
• Amafuta g’enva endiirwa (naddala amafuta ga sunflower, amafuta ga soya, amafuta ga kasooli)
• Obuwuka bw’eŋŋaano
• Empeke enzijuvu

Ekirala, waliwo emmere erimu ebirungo ebiyitibwa phytosterols ebiyinza okukuyamba okutuukiriza ekiruubirirwa kyo ekya buli lunaku. Okugeza nga:

• Ebika by’omugaati ebimu
• Ebbaala z’emmere ey’empeke n’emmere ey’akawoowo ku ky’enkya
• Ebika bya kkeeki ebimu
• Chocolate (ekoma) .
• Omubisi gw’ebibala ebimu
• Cheese alimu amasavu amatono agasaasaanyiziddwa
• Margarines (naddala ezo eziwandiikiddwako "plant sterol enriched") .
• Amata
• Okusiba saladi
• Yogati

Naye ekintu kimu ky’olina okukijjukira: Emmere ezimu ezirimu ebirungo ebiyitibwa phytosterols eyinza okubaamu ssukaali oba kalori nnyingi. N’olwekyo, kikulu okwogera n’omusawo oba omukugu mu by’endya okukola enteekateeka y’okulya obulungi.

Omusawo ayinza n’okukuwa amagezi okumira eddagala lya phytosterols ng’ebirungo ebiyamba mu mmere mu ngeri y’empeke oba kkapu. Bw’oba ​​omira eddagala eddala, kakasa nti oyogera n’omusawo wo ku ddagala lino.

N’ekisembayo, ebintu by’olina okujjukira

Ekisinga obulungi ekisooka okukendeeza ku kolesterol kwe kulya emmere eyamba omutima. Ekyo kitegeeza nti:

• Kikyuseemu amasavu agatali malungi (amasavu aga trans ne saturated fats) osseemu amasavu amalungi (amasavu aga monounsaturated ne polyunsaturated fats).
• Lya emmere erimu ebiwuziwuzi nga ebibala ebibisi, enva endiirwa, emmere ey’empeke, n’ebinyeebwa.

Okugatta ku ekyo, yogerako n’omusawo wo ku ky’okussaamu emmere erimu ebirungo ebiyitibwa phytosterols mu mmere yo oba okumira eddagala eriweweeza ku phytosterol okuyamba okukuuma obulamu bw’omutima gwo . Bulijjo kiba kya magezi okugoberera amagezi g’omusawo wo.

` Phytosterols, kolesterol, obulamu bw’omutima, sterol z’ebimera, kolesterol wa LDL, kolesterol wa HDL, endya