Kodi zomera zingathandize kuchepetsa cholesterol yanu? Tiyeni tiphunzire za ma phytosterols.

Kodi munayamba mwaganizapo kuti zomera zomwe timadya, monga ndiwo zamasamba, zipatso, ndi tirigu, zimatha kuchepetsa kuchuluka kwa cholesterol m'thupi lathu? Zingawoneke zodabwitsa pang'ono, eti? Koma ndi zoona. Lero tikambirana za mankhwala apadera omwe amapezeka m'zomera omwe ndi abwino kwa matupi athu. Izi ndi zomwe timatcha phytosterols .

Kodi ma phytosterols awa ndi chiyani?

Mwachidule, ma phytosterols ndi mankhwala omwe amapezeka mwachilengedwe m'zomera. Monga momwe matupi athu alili ndi cholesterol, zomera zimakhalanso ndi ma sterol awa. Amatchedwanso ma plant sterol kapena ma plant stanols . Ngati mudya zomera zomwe zili ndi ma phytosterols awa ngati gawo la zakudya zabwino, zingathandize kuchepetsa cholesterol yanu .

Ndiye, kodi ma phytosterols amenewa amapezeka kuti kwambiri?

• Zipatso ndi ndiwo zamasamba: Zipatso ndi ndiwo zamasamba zambiri zimakhala ndi izi pamlingo winawake.
• Mbewu zonse: Zinthu monga mpunga wochuluka mu chimanga, buckwheat, ndi oats.
• Mtedza: Mtedza monga ma cashew, mtedza, ndi amondi.
• Zakudya zina zapadera: Mkaka wina, tchizi, ndi margarine zimawonjezeredwa ndi ma phytosterols. Izi zithanso kutengedwa ngati zowonjezera pazakudya .

Ndikoyenera kufunsa dokotala wanu momwe ma phytosterols angathandizire kuti mtima wanu ukhale wathanzi.

Kodi ma phytosterols amathandiza ndi chiyani kwenikweni?

Chofunika kwambiri, ma phytosterols amathandiza kulamulira kuchuluka kwa cholesterol m'magazi mwanu . Izi zitha kuchepetsa chiopsezo cha matenda oopsa monga matenda a mtima , matenda a mtima , kapena sitiroko .

Tsopano tiyeni tiwone chomwe cholesterol ndi. Cholesterol ndi chinthu chonga sera chomwe chimapangidwa ndi chiwindi chathu chomwe chimayenda m'magazi athu. Thupi limafuna cholesterol iyi kuti imange maselo athu, kuteteza mitsempha yathu, ndikupanga mavitamini ndi mahomoni. Komabe, vuto ndi pamene cholesterol yoipa (LDL cholesterol) ikuwonjezeka . Imatha kudziunjikira m'mitsempha yathu yamagazi, kuitseka, ndikuyambitsa matenda amtima.

Tangoganizirani, cholesterol yoipa iyi imachita ku mitsempha yathu yamagazi ngati dothi lomwe limasonkhana mkati mwa chitoliro cha madzi ndikutseka pang'onopang'ono.

Ma phytosterols ali ndi maubwino ena. Kafukufuku wina akusonyeza kuti angathandize kupewa kunenepa kwambiri , matenda a shuga , ndi khansa . Kafukufuku wina wapezanso kuti anthu omwe amadya zakudya zokhala ndi ma phytosterols ambiri akhoza kukhala ndi chiopsezo chotsika cha khansa ndi 20%. Komabe, kafukufuku wowonjezereka akufunika pankhaniyi.

Pali mitundu iwiri ya cholesterol, sichoncho?

Inde, pali mitundu iwiri ikuluikulu ya cholesterol:

• Cholesterol yotsika kwambiri (LDL): Ichi ndi chomwe timachitcha kuti "choyipa" . Chimatsekereza mitsempha yamagazi yathu ndipo ndi chifukwa chachikulu cha matenda amtima.
• Cholesterol ya lipoprotein yapamwamba kwambiri (HDL): Ichi chimatchedwa cholesterol "yabwino" . Chimateteza mitsempha yamagazi ndipo chimathandiza kupewa matenda a mtima. Monga chosonkhanitsira zinyalala, cholesterol ya HDL imathandiza kunyamula cholesterol yoipa yochulukirapo kuchokera mthupi kupita ku chiwindi kuti ikachotsedwe.

Kodi ma phytosterols awa amagwira ntchito bwanji?

Izi zimachitika mwanjira yosangalatsa kwambiri. Kapangidwe ka maselo a ma phytosterols, ndiko kuti, momwe amapangidwira, ndi kofanana kwambiri ndi cholesterol m'matupi athu. Chifukwa chake, tikamadya chakudya, ma phytosterols awa amapikisana kuti apeze malo omwe cholesterol imalowa m'mimba.

Mwachidule, matumbo athu akamayesa kuyamwa cholesterol, ma phytosterols amatenga malo ake. Kenako, kuchuluka kwa cholesterol komwe thupi lingatenge kumachepa. Cholesterol yotsalayo imatulutsidwa m'thupi ngati zinyalala. Umu ndi momwe ma phytosterols amachepetsa kuchuluka kwa cholesterol m'magazi athu ndikukweza thanzi.

Kodi mitundu ya phytosterols ndi iti?

Ofufuza apeza mitundu yoposa 250 ya ma phytosterols. Ena mwa omwe akukambidwa kwambiri ndi awa:

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

Izi zingamveke ngati zasayansi pang'ono, koma zonsezi zimagwira ntchito ngati anthu a m'banja limodzi.

Ndani amene angapindule kwambiri ndi ma phytosterols awa?

Ndipotu, kudya zakudya zambiri zokhala ndi ma phytosterols n'kopindulitsa kwa anthu ambiri. Komabe, anthu otsatirawa angapindule kwambiri akamadya zakudya zokhala ndi ma phytosterols ambiri kapena kumwa mankhwala owonjezera a phytosterols:

• Kwa iwo omwe ali ndi matenda a mtima kapena omwe ali ndi mbiri ya matenda a mtima m'banja lawo.
• Kwa anthu omwe ali ndi cholesterol yambiri , makamaka omwe ali ndi vuto la cholowa cha cholesterol yambiri (Familial Hypercholesterolemia - FH) lomwe ndi lovuta kulilamulira.
• Kwa iwo omwe kale anali ndi matenda a atherosclerosis , vuto lomwe cholesterol imayikidwa m'mitsempha yamagazi ndikutseka.

Kodi pali anthu omwe sayenera kumwa phytosterols?

Inde, izi sizili zofanana kwa aliyense. Ma phytosterols sakuvomerezeka kwa anthu omwe ali ndi matenda osowa a majini otchedwa Sitosterolemia . Matendawa amachititsa kuti cholesterol yambiri ndi ma sterol a zomera azisonkhana m'thupi. Izi zingawaike pachiwopsezo chachikulu cha matenda a atherosclerosis.

Choncho, pangani dongosolo la chakudya lomwe likuyenererani.Ndi bwino kulankhula ndi dokotala kapena katswiri wa zakudya.

Kodi ubwino waukulu wa phytosterols ndi wotani?

Ngati mudya ma phytosterols okwanira pamodzi ndi zakudya zabwino, zopanda mafuta ambiri (makamaka mafuta okhuta) komanso zakudya zopanda mafuta ambiri , zimathandiza kwambiri kuchepetsa cholesterol.

Kafukufuku wasonyeza kuti kudya magalamu awiri okha a phytosterols patsiku kumachepetsa kuchuluka kwa cholesterol yoyipa (LDL) ndi pakati pa 8% ndi 10% .

Kuphatikiza apo, iwo omwe akumwa mankhwala ochepetsa cholesterol monga ma statins kapena mankhwala otchedwa ezetimibe angapindulenso ndi ma phytosterols.

Kodi pali zoopsa kapena zotsatirapo zilizonse kuchokera ku phytosterols?

Ma phytosterols nthawi zambiri amakhala otetezeka kwa anthu athanzi. Sakhala m'thupi kwa nthawi yayitali. Amaganiziridwanso kuti sakhudza kwambiri kuyamwa kwa mavitamini osungunuka mafuta monga mavitamini A, D, E, ndi K.

Koma chofunika kwambiri, musalowe m'malo mwa mankhwala aliwonse omwe dokotala wakupatsani ndi ma phytosterols. Ngati mukumwa mankhwala owonjezera a phytosterol, werengani mosamala chizindikirocho kuti mudziwe zambiri za zosakaniza zake ndi zotsatira zake. Ngati muli ndi mafunso kapena nkhawa, lankhulani ndi dokotala wanu.

Kodi zakudya zowonjezera za phytosterol ndizotetezeka kwa ana?

Palibe kafukufuku wokwanira wokhudza chitetezo cha mankhwala owonjezera a phytosterol kwa ana, choncho ndikofunikira kulankhula ndi dokotala wa mwana wanu za kupereka mankhwala a phytosterol kwa mwana wanu, makamaka ngati ali pachiwopsezo cha matenda a mtima.

Kodi muyenera kumwa phytosterol zingati patsiku?

Malinga ndi bungwe la U.S. Food and Drug Administration (FDA), kudya zakudya zokhala ndi ma phytosterols kungachepetse chiopsezo cha matenda a mtima. Amalimbikitsa kudya osachepera 0.65 magalamu a ma phytosterols pa chakudya chilichonse, kawiri patsiku (kokwanira magalamu osachepera 1.3 patsiku) . Izi ziyeneranso kukhala gawo la zakudya zopanda mafuta ambiri komanso cholesterol yambiri.

Akuluakulu omwe ali ndi cholesterol yambiri angafunike zambiri. Pulogalamu Yophunzitsa za Cholesterol ya Dziko Lonse (NCEP) imalimbikitsa kudya magalamu awiri a phytosterols patsiku kuti ateteze ku matenda a mtima.

Komabe, anthu ambiri amadya ma milligram 160 mpaka 500 okha a phytosterols patsiku. Umenewo ndi gawo laling'ono kwambiri poyerekeza ndi kuchuluka komwe kumalimbikitsidwa. Chifukwa chake, kuti mukwaniritse cholinga ichi, muyenera kudya zakudya zokhala ndi phytosterols kapena kumwa zowonjezera. Dokotala wanu angadziwe ngati mukufuna phytosterols.

Ndi zakudya ziti zomwe zili ndi ma phytosterols ambiri?

Zakudya zina mwachilengedwe zimakhala ndi ma phytosterols ochepa. Izi zikuphatikizapo:

• Zipatso (monga avocado, malalanje)
• Nyemba (monga nsawawa, nandolo, nyemba zobiriwira, soya)
• Mtedza (monga mtedza, amondi, walnuts)
• Ndiwo zamasamba (monga broccoli, kolifulawa)
• Mafuta a masamba (makamaka mafuta a mpendadzuwa, mafuta a soya, mafuta a chimanga)
• Mbeu ya tirigu
• Mbewu zonse

Kuphatikiza apo, pali zakudya zomwe zili ndi ma phytosterols omwe angakuthandizeni kukwaniritsa cholinga chanu cha tsiku ndi tsiku. Mwachitsanzo:

• Mitundu ina ya buledi
• Zakudya za chimanga ndi zokhwasula-khwasula za chakudya cham'mawa
• Mitundu ina ya tchizi
• Chokoleti (yochepa)
• Madzi ena a zipatso
• Kufalitsa tchizi chopanda mafuta ambiri
• Margarine (makamaka omwe amalembedwa kuti "olemera mu sterol ya chomera")
• Mkaka
• Zokometsera za saladi
• Yogurt

Koma chinthu chimodzi choyenera kukumbukira: Zakudya zina zomwe zili ndi ma phytosterols owonjezera zimatha kukhala ndi shuga wambiri kapena ma calories ambiri. Chifukwa chake, ndikofunikira kulankhula ndi dokotala kapena katswiri wa zakudya kuti mupange dongosolo lodyera labwino.

Dokotala wanu angakulangizeninso kuti mumwe mankhwala ophera tizilombo toyambitsa matenda monga mapiritsi kapena makapisozi. Ngati mukumwa mankhwala ena, onetsetsani kuti mwalankhula ndi dokotala wanu za mankhwala ophera tizilombowa.

Pomaliza, zinthu zoti muzikumbukira

Gawo loyamba labwino kwambiri lochepetsera cholesterol ndikudya zakudya zopatsa thanzi pamtima. Izi zikutanthauza:

• Sinthani mafuta osapatsa thanzi (mafuta osapatsa thanzi ndi mafuta okhuta) ndi mafuta abwino (mafuta osapatsa thanzi ndi mafuta a polyunsaturated).
• Idyani zakudya zambiri zokhala ndi ulusi wambiri monga zipatso zatsopano, ndiwo zamasamba, tirigu wonse, ndi nyemba.

Kuphatikiza apo, lankhulani ndi dokotala wanu za kuwonjezera zakudya zokhala ndi ma phytosterols muzakudya zanu kapena kumwa mankhwala enaake a phytosterol kuti muteteze thanzi la mtima wanu . Nthawi zonse ndi bwino kutsatira malangizo a dokotala wanu.

Ma phytosterols, cholesterol, thanzi la mtima, ma sterol a zomera, cholesterol ya LDL, cholesterol ya HDL, zakudya