Zvirimwa zvinogona kubatsira kudzora cholesterol yako here? Ngatidzidzei nezve phytosterols.

Wakambofunga here kuti zvirimwa zvatinodya, zvakaita semiriwo, michero, nezviyo, zvinogona kuderedza huwandu hwecholesterol mumuviri wedu? Zvingaita sezvinoshamisa, handiti? Asi ichokwadi. Nhasi tichataura nezvechinhu chakakosha chinowanikwa muzvirimwa chinobatsira miviri yedu. Izvi ndizvo zvatinodaidza kuti phytosterols .

Ndezvipi phytosterols izvi?

Zvichitaurwa zviri nyore, ma phytosterols zvinhu zvinowanikwa muzvirimwa. Sekunge miviri yedu ine cholesterol, zvirimwa zvinewo ma sterol aya. Anonziwo plant sterols kana kuti plant stanols . Kana ukadya zvirimwa zvine ma phytosterols aya sechikamu chekudya kune hutano, zvinogona kubatsira kuderedza cholesterol yako .

Saka, ma phytosterol aya anowanikwa kupi zvakanyanya?

• Michero nemiriwo: Michero nemiriwo mizhinji ine izvi kusvika pamwero wakati.
• Zviyo zvese: Zvinhu zvakaita semupunga wakapfuma mubran, buckwheat, uye oats.
• Nzungu: Nzungu dzakadai semacashew, nzungu, nemaarumondi.
• Zvimwe zvigadzirwa zvemhando yepamusoro: Mimwe mukaka, chizi, uye margarine zvakasimbiswa nema phytosterols. Izvi zvinogonawo kutorwa sezvinowedzera zvekudya .

Zvakakodzera kubvunza chiremba wako kuti phytosterols ingabatsira sei kuchengetedza moyo wako uine hutano.

Chii chinobatsira chaizvo phytosterols?

Chinonyanya kukosha ndechekuti phytosterols inobatsira kudzora huwandu hwecholesterol muropa rako . Izvi zvinogona kuderedza njodzi yezvirwere zvakakomba zvakaita sechirwere chemwoyo , chirwere chemwoyo , kana sitiroko .

Iye zvino ngatitarisei kuti cholesterol chii. Cholesterol chinhu chine wakisi chinogadzirwa nechiropa chedu chinofamba muropa redu. Muviri unoda cholesterol iyi kuti uvake masero edu, udzivirire tsinga dzedu, uye ugadzire mavhitamini nemahormone. Zvisinei, dambudziko nderekuti kana cholesterol yakaipa (LDL cholesterol) ikawedzera . Inogona kuungana mutsinga dzedu dzeropa, kuivhara, uye kukonzera chirwere chemwoyo.

Fungidzira, cholesterol yakaipa iyi inoita kumidziyo yedu yeropa setsvina inoungana mupombi yemvura yoivhara zvishoma nezvishoma.

Maphytosterols ane zvimwe zvakanakira. Dzimwe ongororo dzinoratidza kuti anogona kubatsira kudzivirira kufuta , chirwere cheshuga , uye kenza . Dzimwe ongororo dzakawanawo kuti vanhu vanodya chikafu chine phytosterols vanogona kunge vaine mukana wakaderera we20% wekubatwa nekenza. Zvisinei, kutsvagurudza kwakawanda kunodiwa pane izvi.

Kune marudzi maviri echolesterol, handiti?

Ehe, kune mhando mbiri huru dzecholesterol:

• Cholesterol yakaderera (LDL): Iyi ndiyo yatinodaidza kuti "yakaipa" cholesterol . Inovhara mitsipa yeropa uye ndiyo honzeri huru yezvirwere zvemwoyo.
• High-density lipoprotein cholesterol (HDL): Iyi inonzi "cholesterol" yakanaka . Inodzivirira mitsipa yeropa uye inobatsira kudzivirira zvirwere zvemwoyo. Kufanana nemuchina unounganidza marara, HDL cholesterol inobatsira kutakura cholesterol yakaipa yakawandisa kubva mumuviri kuenda kuchiropa kuti ibviswe.

Ma phytosterols aya anoshanda sei?

Izvi zvinoitika nenzira inonakidza zvikuru. Maumbirwo emasero emaphytosterols, kureva kuti, magadzirirwo aanoitwa, akafanana zvikuru necholesterol iri mumiviri yedu. Saka, patinodya chikafu, maphytosterols aya anokwikwidzana nenzvimbo iyo cholesterol inonyudzwa mudumbu.

Zvichitaurwa zviri nyore, kana ura hwedu huchiedza kupinza cholesterol, ma phytosterols anotora nzvimbo yawo. Zvadaro, huwandu hwe cholesterol hunogona kutorwa nemuviri hunoderera. Cholesterol yasara inoburitswa mumuviri semarara. Aya ndiwo ma phytosterols anoderedza huwandu hwe cholesterol muropa redu uye anovandudza hutano.

Ndeapi marudzi e phytosterols?

Vaongorori vakaona mhando dze phytosterols dzinopfuura 250. Dzimwe dzedzinonyanya kutaurwa nezvadzo ndedzinotevera:

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

Izvi zvinganzwika sesainzi zvishoma, asi zvese izvi zvinoshanda sevanhu vemumhuri imwe chete.

Ndiani angangobatsirwa zvikuru ne phytosterols idzi?

Kutaura zvazviri, kudya chikafu chakawanda chine phytosterols kunobatsira vanhu vazhinji. Zvisinei, vanhu vanotevera vanogona kubatsirwa zvakanyanya nekudya chikafu chine phytosterols kana kutora phytosterol supplement:

• Kune avo vane chirwere chemwoyo kana kuti vane nhoroondo yemhuri yechirwere chemwoyo .
• Kune vanhu vane cholesterol yakakwira , kunyanya avo vane chirwere chegovani checholesterol yakakwira (Familial Hypercholesterolemia - FH) icho chakaoma kudzora.
• Kune avo vakamborwara nechirwere che atherosclerosis , chirwere chekuti cholesterol inosara mutsinga dzeropa yodzivhara.

Pane vanhu vasingafaniri kutora phytosterols here?

Ehe, izvi hazvina kufanana kune wese munhu. Ma phytosterols haakurudzirwi kuvanhu vane chirwere chemajini chisingawanzoitiki chinonzi Sitosterolemia . Chirwere ichi chinokonzera kuti cholesterol yakawandisa uye sterols dzemiti zviungane mumuviri. Izvi zvinogona kuvaisa panjodzi yakakura yekubatwa ne atherosclerosis.

Saka, gadzira chirongwa chekudya chinokunakira.Zviri nani kutaura nachiremba kana nyanzvi yezvekudya.

Ndezvipi zvakanakira zvikuru zve phytosterols?

Kana ukadya ma phytosterols akakwana pamwe chete nekudya zvine hutano, zvisina mafuta akawanda (kunyanya mafuta akazara) uye zvisina cholesterol yakawanda , zvinobatsira zvikuru mukuderedza cholesterol.

Zvidzidzo zvakaratidza kuti kudya magiramu maviri chete ephytosterols pazuva kunogona kuderedza huwandu hwecholesterol yakaipa (LDL) nepakati pe8% ne10% .

Pamusoro pezvo, avo vanotora mishonga inoderedza cholesterol yakaita se statins kana mushonga we ezetimibe vanogonawo kubatsirwa nema phytosterols.

Pane njodzi kana migumisiro inobva ku phytosterols here?

Ma phytosterols anowanzo chengetedzwa kuvanhu vane hutano. Haagari mumuviri kwenguva yakareba. Zvinofungidzirwawo kuti haana simba guru pakutorwa kwemavhitamini anonyunguduka mumafuta akadai sevhitamini A, D, E, naK.

Asi, chinonyanya kukosha, usatsiva chero mushonga wakanyorerwa nachiremba ne phytosterol. Kana uri kutora mishonga yekuwedzera ye phytosterol, verenga zviri papepa racho nokungwarira kuti uwane ruzivo nezvezvinhu zvirimo uye migumisiro yazvo. Kana uine mibvunzo kana zvinokunetsa, taura nachiremba wako.

Mishonga ye phytosterol yakachengeteka here kuvana?

Hapana tsvakurudzo yakakwana yakaitwa pamusoro pekuchengetedzeka kwemishonga yekuwedzera phytosterol kuvana, saka zvakakosha kutaura nachiremba wemwana wako nezvekupa mwana wako mishonga yekuwedzera phytosterol, kunyanya kana ari panjodzi yekurwara nemwoyo.

Unofanira kutora phytosterol yakawanda sei pazuva?

Sekureva kweU.S. Food and Drug Administration (FDA), kudya chikafu chine phytosterols kunogona kuderedza njodzi yezvirwere zvemwoyo. Vanokurudzira kudya kanenge 0.65 gramu dzephytosterols panguva yekudya kwega kwega, kaviri pazuva (zvichida kusvika 1.3 gramu pazuva) . Izvi zvinofanirawo kuva chikamu chekudya kusina mafuta akawandisa uye cholesterol.

Vakuru vane cholesterol yakakwira vangada yakawanda. Chirongwa cheNational Cholesterol Education Program (NCEP) chinokurudzira kudya magiramu maviri ephytosterols pazuva kudzivirira chirwere chemwoyo.

Zvisinei, vanhu vazhinji vanongodya pakati pe160 ne500 milligrams yemaphytosterol pazuva. Icho chikamu chidiki kwazvo chehuwandu hunokurudzirwa. Saka, kuti usvike pachinangwa ichi, unofanirwa kudya chikafu chakapfuma mumaphytosterol kana kutora mishonga yekuwedzera. Chiremba wako anogona kuona kana uchida mishonga yekuwedzera yemaphytosterol.

Ndezvipi zvekudya zvine phytosterols yakawanda?

Zvimwe zvekudya zvine huwandu hushoma hwe phytosterols. Izvi zvinosanganisira:

• Michero (semuenzaniso avocado, maranjisi)
• Nyemba (semuenzaniso nyemba, nyemba, bhinzi dzegirini, soya)
• Nzungu (semuenzaniso nzungu, maarumondi, walnuts)
• Muriwo (semuenzaniso broccoli, koliflower)
• Mafuta emuriwo (kunyanya mafuta ezuva, mafuta esoya, mafuta echibage)
• Utachiona hwegorosi
• Zviyo zvese

Pamusoro pezvo, kune zvekudya zvine phytosterols zvinogona kukubatsira kuzadzisa chinangwa chako chezuva nezuva. Semuenzaniso:

• Mamwe marudzi echingwa
• Zviyo nemabhawa ekudya kwekuseni
• Mamwe marudzi echizi
• Chokoreti (yakaganhurirwa)
• Mimwe mito yemichero
• Chizi chine mafuta mashoma chakapararira
• Mamargarine (kunyanya ayo akanyorwa kuti "zvirimwa zvakapfuma musterol")
• Mukaka
• Kupfeka saradhi
• Yogati

Asi chinhu chimwe chete chekurangarira: Zvimwe zvekudya zvine phytosterols zvinogona kunge zvine shuga yakawanda kana macalorie akawanda. Saka, zvakakosha kutaura nachiremba kana nyanzvi yezvekudya kuti ugadzire hurongwa hwekudya hune hutano.

Chiremba wako anogonawo kukukurudzira kuti utore phytosterols semishonga yekuwedzera muchimiro chemapiritsi kana makapisiri. Kana uri kutora mimwe mishonga, iva nechokwadi chekutaura nachiremba wako nezvemishonga iyi.

Pakupedzisira, zvinhu zvekurangarira

Danho rekutanga rakanakisa rekuderedza cholesterol kudya chikafu chine hutano mumoyo. Izvi zvinoreva kuti:

• Tsiva mafuta asina hutano (mafuta etrans nemafuta akazara) nemafuta ane hutano (mafuta asina mafuta akawanda nemafuta akawanda).
• Idya zvekudya zvakawanda zvine fiber zvakaita semichero mitsva, miriwo, zviyo zvese, uye nyemba.

Pamusoro pezvo, taura nachiremba wako nezvekuisa chikafu chine phytosterol yakawedzerwa mukudya kwako kana kutora phytosterol supplement kuti ikubatsire kuchengetedza hutano hwemwoyo wako . Nguva dzose zvakanaka kutevedzera zano rachiremba wako.

Ma phytosterols, cholesterol, hutano hwemwoyo, sterols dzemiti, cholesterol yeLDL, cholesterol yeHDL, kudya kunovaka muviri