Chinsinsi chochepetsera cholesterol: Tiyeni tiphunzire za sterols ndi stanols

Ngati mukuyesera kulamulira cholesterol yanu, sizikutanthauza kufunika kwa zakudya zanu. Koma lero tikambirana za chinthu chapadera chomwe simunamvepo. Izi zimatchedwa sterols ndi stanols. Izi ndi zinthu zachilengedwe zomwe zimapezeka mu zomera. Chodabwitsa n'chakuti zimawoneka komanso zimagwira ntchito mofanana kwambiri ndi cholesterol. Koma kudya zakudya zomwe zili nazo kungathandize kuchepetsa cholesterol yanu yoipa.

Kodi pali ubale wotani pakati pa sterol, stanols, ndi cholesterol?

Mwachidule, cholesterol ndi chinthu chonga phula chomwe chimapangidwa ndi chiwindi chathu. Ndi chofunikira poteteza mitsempha, kupanga ma cell nembanemba, komanso kupanga mahomoni ena. Timapezanso cholesterol kuchokera ku zakudya za nyama monga mazira, nyama, ndi mkaka. Thupi limafunikira cholesterol, koma yochuluka kwambiri ingayambitse zoopsa zazikulu pa thanzi monga matenda a mtima ndi sitiroko.

Pali mitundu iwiri ikuluikulu ya cholesterol. Tiyeni tiwone zomwe zili.

Chabwino, tsopano tiyeni tiwone momwe sterols ndi stanols zimakhudzira izi.

Kapangidwe ka mamolekyu a sterols ndi stanols ndi kofanana kwambiri ndi ka cholesterol. Kufanana kumeneku ndi chifukwa chake mankhwala a zomerawa amasokoneza kuyamwa kwa cholesterol m'mimba mwathu.

Mwanjira imeneyi, kuchuluka kwa cholesterol m'magazi kumachepa. Ndipotu, ngati muwonjezera ma sterol ndi stanols okwanira muzakudya zanu, mutha kuchepetsa kuchuluka kwa cholesterol yanu yonse ndi pafupifupi 10% ndipo kuchuluka kwa cholesterol yanu "yoyipa" ya LDL ndi pafupifupi 14%! Zimenezi zimapangitsa kuti zikhale zofunika kwambiri pazakudya zabwino.

Kodi mumapeza bwanji ma sterol ndi ma stanols?

Malinga ndi National Cholesterol Education Program, mumafunika magalamu awiri (2g) a sterols ndi stanols za zomera patsiku kuti muchepetse cholesterol yanu. Izi zimapezeka mwachilengedwe mu zakudya zina.

• Zipatso
• Ndiwo zamasamba
• Mitundu ya madera
• Mbewu zonse
• Nyemba
• Mtedza
• Mbewu
• Mafuta a masamba

Koma pali vuto. Kuchuluka kwa ma sterols ndi ma stanols muzakudya zachilengedwezi ndi kochepa kwambiri poyerekeza ndi kuchuluka kwa tsiku ndi tsiku komwe kumafunikira kuti muchepetse cholesterol.

Koma musadandaule. Ena opanga zakudya amawonjezera izi kuzinthu zawo. Izi zimatchedwa zakudya zolimbitsa thupi . Mukawonjezera izi muzakudya zanu, mutha kukwaniritsa zosowa zanu za tsiku ndi tsiku. Nazi zakudya zina zomwe zawonjezera ma sterol ndi ma stanols awa, otchedwa phytosterols:

• Mitundu ina ya margarine
• Mitundu ina ya tchizi
• Mitundu ina ya madzi a lalanje
• Mitundu ina ya mkaka
• Mitundu ina ya buledi

Choncho, mukapita ku supermarket, werengani zilembo za zakudya kuti muwone ngati zikulembedwa kuti "sterols/stanols zowonjezera" kapena "phytosterols."

Izi zithanso kutengedwa ngati zowonjezera. Komabe, ngakhale kutenga zowonjezera kuli bwino kuposa kungopanda chilichonse, nthawi zonse ndibwino kuyesa kupeza michere iyi kuchokera muzakudya zachilengedwe.

Ndani kwenikweni amene amapindula ndi izi?

Bungwe la American Heart Association limalimbikitsa kuti anthu omwe ali kale ndi cholesterol yambiri aziwonjezera zakudya izi zomwe zili ndi sterol ndi stanol-fortified muzakudya zawo.

Komanso, ngati mudadwalapo kale matenda a atherosclerosis, vuto lomwe zinthu monga mafuta ndi cholesterol zimasonkhana m'mitsempha yamagazi ndikulimbitsa makoma a mitsempha, izi zingathandizenso kupewa mafuta ambiri m'mitsempha.

Komabe, akatswiri akadalibe lingaliro lomveka bwino la momwe izi zilili zothandiza poletsa cholesterol kuti isakwere mwa munthu amene alibe cholesterol yambiri pakadali pano, ngakhale atakhala ndi zinthu zomwe zimayambitsa matenda a mtima.