Ese ibimera bishobora gufasha mu kugenzura cholesterol yawe? Reka twige ku bimera bikomoka kuri phytosterols.

Ese wigeze utekereza ko ibimera turya, nk'imboga, imbuto n'ibinyampeke, bishobora kugabanya urugero rwa cholesterol mu mubiri wacu? Bishobora gusa nkaho bitangaje gato, sibyo? Ariko ni ukuri. Uyu munsi tugiye kuvuga ku kintu cyihariye kiboneka mu bimera kigirira akamaro imibiri yacu. Ibi ni byo twita phytosterols .

Izi phytosterols ni iki?

Muri make, phytosterols ni ibintu bibaho mu bimera bisanzwe. Nk'uko imibiri yacu ifite cholesterol, ibimera nabyo bifite izi sterols. Bitwa kandi sterol z'ibimera cyangwa plant stanols . Iyo uriye ibimera birimo izi phytosterols nk'igice cy'indyo nziza, bishobora kugufasha kugabanya urugero rwa cholesterol yawe .

None se, izi phytosterols ziboneka he cyane?

• Imbuto n'imboga: Imbuto n'imboga nyinshi zirimo ibi ku rugero runaka.
• Ibinyampeke byuzuye: Ibintu nk'umuceri ukungahaye ku binyampeke, buckwheat, na oats.
• Imbuto: Imbuto nk'amakashe, ubunyobwa, n'amande.
• Ibikoresho bimwe na bimwe byihariye: Amata, foromaje, na margarine bimwe bikungahaye kuri phytosterols. Ibi bishobora no gufatwa nk'inyongeramusaruro mu mirire .

Birakwiye kubaza muganga wawe uburyo phytosterols zishobora gufasha umutima wawe kugira ubuzima bwiza.

Ni iki koko phytosterols zifasha?

Icy'ingenzi kurushaho, phytosterols zifasha mu kugenzura urugero rwa cholesterol mu maraso yawe . Ibi bishobora kugabanya ibyago byo kurwara indwara zikomeye nk'indwara z'umutima , indwara z'umutima , cyangwa indwara zo mu bwonko .

Noneho reka turebe icyo cholesterol ari cyo. Cholesterol ni ikintu kimeze nk'ibishishwa gikorwa n'umwijima wacu kigenda mu maraso yacu. Umubiri ukeneye iyi cholesterol kugira ngo wubake uturemangingo twacu, urinde imitsi yacu, kandi ukore vitamine n'imisemburo. Ariko, ikibazo kiba iyo cholesterol mbi (LDL cholesterol) yiyongera . Ishobora kwirunda mu mitsi yacu y'amaraso, ikayifunga, igatera indwara z'umutima.

Tekereza, iyi cholesterol mbi ikora ku miyoboro y'amaraso yacu nk'uko umwanda wirundanya mu muyoboro w'amazi hanyuma ukawufunga buhoro buhoro.

Fitosteroli zifite izindi nyungu. Hari ubushakashatsi bugaragaza ko zishobora gufasha mu gukumira umubyibuho ukabije , diyabete na kanseri . Hari kandi ubushakashatsi bwagaragaje ko abantu barya indyo ikungahaye kuri fitosteroli bashobora kugira ibyago byo kurwara kanseri biri hasi ho 20%. Ariko, hakenewe ubushakashatsi bwinshi kuri ibi.

Hari ubwoko bubiri bwa cholesterol, sibyo?

Yego, hari ubwoko bubiri bw'ingenzi bwa cholesterol:

• Kolesteroli igabanya ubukana bwa lipoprotein (LDL): Iyi ni yo twita kolesteroli "mbi" . Ifunga imiyoboro y'amaraso kandi ni yo mpamvu ikomeye itera indwara z'umutima.
• Kolesteroli ifite ubucucike bwinshi (HDL): Iyi yitwa kolesteroli "nziza" . Irinda imiyoboro y'amaraso kandi igafasha mu kwirinda indwara z'umutima. Kimwe n'igikoresho gikusanya imyanda, kolesteroli ya HDL ifasha gutwara kolesteroli mbi nyinshi mu mubiri ikayijyana mu mwijima kugira ngo ivanweho.

Izi phytosterols zakora zite?

Ibi bibaho mu buryo bushimishije cyane. Imiterere y'uturemangingo twa phytosterols, ni ukuvuga uburyo zikorwamo, isa cyane na cholesterol iri mu mibiri yacu. Rero, iyo turya ibiryo, izi phytosterols zihatanira umwanya aho cholesterol yinjirira mu igogora.

Mu magambo make, iyo amara yacu agerageje kwinjiza cholesterol, phytosterols zifata umwanya wayo. Hanyuma, ingano ya cholesterol ishobora kwinjiza mu mubiri iragabanuka. Cholesterol isigaye iva mu mubiri nk'imyanda. Uku ni ko phytosterols zigabanya urugero rwa cholesterol mu maraso yacu kandi zigatuma ubuzima burushaho kuba bwiza.

Ni ubuhe bwoko bwa phytosterols?

Abashakashatsi bavumbuye ubwoko burenga 250 bwa phytosterols. Zimwe mu zivugwa cyane ni izi zikurikira:

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

Ibi bishobora kumvikana nk'ibya siyansi gato, ariko byose bikora nk'abantu bo mu muryango umwe.

Ni nde ushobora kungukirwa cyane n'izi phytosterols?

Mu by’ukuri, kurya ibiryo byinshi bikungahaye kuri phytosterol bifitiye akamaro abantu benshi. Ariko, abantu bakurikira bashobora kungukirwa cyane no kurya indyo ikungahaye kuri phytosterol cyangwa gufata inyunganiramirire ya phytosterol:

• Ku bafite indwara z'umutima cyangwa abafite amateka y'indwara z'umutima mu muryango wabo.
• Ku bantu bafite cholesterol nyinshi , cyane cyane abafite ikibazo cy’uko cholesterol nyinshi mu mubiri wabo (Familial Hypercholesterolemia - FH) bigoranye kugikemura.
• Ku bahoze barwaye indwara ya atherosclerosis , indwara ituma cholesterol yinjirira mu mitsi y'amaraso ikaziba.

Ese hari abantu badakwiye gufata imiti ya phytosterols?

Yego, ibi si bimwe kuri buri wese. Fitosteroli ntizisabwa abantu bafite indwara idakunze kugaragara yitwa Sitosterolemia . Iyi ndwara ituma cholesterol nyinshi n'ibimera byirundanya mu mubiri. Ibi bishobora kubashyira mu kaga ko kurwara indwara ya atherosclerosis.

Rero, shyiraho gahunda y'amafunguro ikubereye.Ni byiza kuvugana na muganga cyangwa inzobere mu by'imirire.

Ni izihe nyungu nyamukuru za phytosterols?

Iyo urya phytosterols zihagije hamwe n'indyo nziza kandi irimo ibinure bike (cyane cyane ibinure byuzuye) hamwe n'indyo irimo cholesterol nkeya , bigira akamaro cyane mu kugabanya cholesterol.

Ubushakashatsi bwagaragaje ko kurya garama 2 gusa za phytosterols ku munsi bishobora kugabanya urugero rwa cholesterol mbi (LDL) ku kigero kiri hagati ya 8% na 10% .

Byongeye kandi, abafata imiti igabanya cholesterol nka statins cyangwa umuti witwa ezetimibe nabo bashobora kungukirwa na phytosterols.

Ese hari ingaruka cyangwa ingaruka mbi zituruka kuri phytosterols?

Ubusanzwe, phytosterols ni nziza ku bantu bazima. Ntizimara igihe kirekire mu mubiri. Bivugwa kandi ko zigira ingaruka nke ku kwinjiza vitamine zishobora gushonga mu binure nka vitamine A, D, E, na K.

Ariko, icy'ingenzi kurushaho, ntugasimbuze imiti yose wahawe na muganga hamwe na phytosterol. Niba ufata inyongeramusaruro za phytosterol, soma witonze ku byanditseho kugira ngo umenye byinshi ku bigize imiti n'ingaruka zayo. Niba ufite ikibazo cyangwa impungenge, vugana na muganga wawe.

Ese inyongeramusaruro za phytosterol zitezweho ingaruka ku bana?

Nta bushakashatsi buhagije bwakozwe ku mutekano w’inyongeramusaruro za phytosterol ku bana, bityo ni ngombwa kuvugana na muganga w’umwana wawe ku bijyanye no guha umwana wawe phytosterol, cyane cyane niba afite ibyago byo kurwara indwara z’umutima.

Ugomba gufata phytosterol zingana iki ku munsi?

Nk’uko Ikigo gishinzwe ibiribwa n’imiti muri Amerika (FDA) kibitangaza, kurya ibiryo birimo phytosterols bishobora kugabanya ibyago byo kurwara indwara z’umutima. Basaba kurya nibura garama 0.65 za phytosterols kuri buri funguro, kabiri ku munsi (nibura garama 1.3 ku munsi) . Ibi bigomba kandi kuba bimwe mu biribwa birimo ibinure byinshi na cholesterol nkeya.

Abantu bakuru bafite cholesterol nyinshi bashobora gukenera byinshi. Gahunda y'Igihugu yo Kwigisha Cholesterol (NCEP) isaba kurya garama 2 za phytosterols ku munsi kugira ngo birinde indwara z'umutima.

Ariko, abantu benshi barya miligarama 160 na 500 za phytosterols ku munsi gusa. Icyo ni igice gito cyane ugereranyije n'ingano isabwa. Kubwibyo, kugira ngo ugere kuri iyi ntego, ugomba kurya ibiryo bikungahaye kuri phytosterols cyangwa gufata inyongeramusaruro. Muganga wawe niwe ushobora kugena niba ukeneye inyongeramusaruro ya phytosterols.

Ni ibihe biribwa birimo phytosterols nyinshi?

Hari ibiryo bimwe na bimwe mu bisanzwe birimo ingano nto ya phytosterols. Ibi birimo:

• Imbuto (urugero: avoka, amacunga)
• Ibinyamisogwe (urugero: ubunyobwa, amashaza, ibishyimbo bibisi, soya)
• Imbuto (urugero: ubunyobwa, amande, walnuts)
• Imboga (urugero: broccoli, cauliflower)
• Amavuta y'imboga (cyane cyane amavuta y'izuba, amavuta ya soya, amavuta y'ibigori)
• Ingano
• Ibinyampeke byuzuye

Byongeye kandi, hari ibiryo byongewemo phytosterols bishobora kugufasha kugera ku ntego yawe ya buri munsi. Urugero:

• Ubwoko bumwe na bumwe bw'umugati
• Ibinyampeke n'utubari two kurya mu gitondo
• Ubwoko bumwe na bumwe bwa foromaje
• Shokora (ifite aho igarukira)
• Imitobe y'imbuto zimwe na zimwe
• Foromaje nkeya zirimo ibinure byinshi
• Margarine (cyane cyane izitwa "ibimera bikungahaye kuri sterol")
• Amata
• Isosi ya salade
• Yawurute

Ariko ikintu kimwe ugomba kuzirikana: Hari ibiryo birimo phytosterols bishobora kuba birimo isukari nyinshi cyangwa karori nyinshi. Kubwibyo, ni ngombwa kuvugana na muganga cyangwa inzobere mu mirire kugira ngo ushyireho gahunda yo kurya neza.

Muganga wawe ashobora kandi kukugira inama yo gufata imiti ya phytosterols nk'inyongeramusaruro mu buryo bw'ibinini cyangwa capsules. Niba ufata indi miti, menya neza ko waganiriye na muganga wawe ku bijyanye n'iyi miti.

Amaherezo, ibintu byo kwibuka

Intambwe ya mbere nziza yo kugabanya cholesterol ni ukurya indyo yuzuye umutima. Ibyo bivuze:

• Simbuza ibinure bitameze neza (ibinure bya trans n'ibinure byuzuye) n'ibinure byiza (ibinure bitagira umumaro n'ibinure byinshi).
• Kurya ibiryo byinshi birimo fibre nk'imbuto nshya, imboga, ibinyampeke n'ibinyamisogwe.

Byongeye kandi, ganira na muganga wawe ku bijyanye no gushyira mu ndyo yawe ibiryo birimo phytosterol cyangwa gufata inyunganiramirire ya phytosterol kugira ngo urinde ubuzima bw'umutima wawe . Ni byiza gukurikiza inama za muganga wawe buri gihe.

Fitosteroli , cholesterol, ubuzima bw'umutima, steroli z'ibimera, cholesterol ya LDL, cholesterol ya HDL, intungamubiri