Ngaba izityalo zinokunceda ekulawuleni i-cholesterol yakho? Masifunde ngee-phytosterols.

Ngaba wakha wacinga ukuba izityalo esizityayo, ezifana nemifuno, iziqhamo, kunye neenkozo, zinokunciphisa amanqanaba ethu e-cholesterol? Kusenokubonakala kumangalisa kancinci, akunjalo? Kodwa yinyani. Namhlanje siza kuthetha nge-compound ekhethekileyo efumaneka kwizityalo elungele imizimba yethu. Le yinto esiyibiza ngokuba yi-phytosterol .

Zithini ezi phytosterol?

Ngamafutshane, ii-phytosterol ziikhompawundi ezifumaneka ngokwendalo kwizityalo. Njengokuba imizimba yethu ine-cholesterol, izityalo nazo zinazo ezi sterol. Zikwabizwa ngokuba zii-plant sterol okanye ii-plant stanols . Ukuba utya izityalo eziqulethe ezi phytosterol njengenxalenye yokutya okunempilo, kunokunceda ukunciphisa amanqanaba akho e-cholesterol .

Ngoko ke, ziphi ezi phytosterol zifumaneka kakhulu?

• Iziqhamo nemifuno: Uninzi lweziqhamo nemifuno luqulathe ezi zinto ukuya kuthi ga kwinqanaba elithile.
• Iinkozo ezipheleleyo: Izinto ezifana nerayisi etyebileyo kwi-bran, i-buckwheat, kunye ne-oats.
• Amandongomane: Amandongomane afana neecashews, amandongomane, kunye neealmond.
• Ezinye iimveliso ezikhethekileyo: Ubisi, itshizi, kunye nemargarine ziqiniswe ngee-phytosterol. Ezi zinokuthathwa njengezongezo zokutya .

Kufanelekile ukubuza ugqirha wakho ukuba ii-phytosterol zinokunceda njani ukugcina intliziyo yakho isempilweni.

Yintoni ngokwenene enceda ngayo ii-phytosterol?

Okubaluleke kakhulu, ii-phytosterol zinceda ekulawuleni amanqanaba e-cholesterol egazini lakho . Oku kunokunciphisa umngcipheko wezifo ezinzulu ezifana nesifo sentliziyo , ukuhlaselwa yintliziyo , okanye istroke .

Ngoku makhe sijonge ukuba yintoni i-cholesterol. I-cholesterol yinto efana ne-wax eveliswa sisibindi sethu ehamba egazini lethu. Umzimba uyayidinga le cholesterol ukuze wakhe iiseli zethu, ukhusele imithambo-luvo yethu, kwaye uvelise iivithamini kunye neehomoni. Nangona kunjalo, ingxaki kukuba xa i-cholesterol embi (i-LDL cholesterol) isanda . Inokuqokelelwa kwimithambo yegazi yethu, iyivale, kwaye ibangele isifo sentliziyo.

Khawucinge nje, le cholesterol imbi yenza kwimithambo yethu yegazi njengothuli oluqokelelana ngaphakathi kumbhobho wamanzi luze luwuvale kancinci kancinci.

Iiphytosterol zinezinye izibonelelo. Ezinye izifundo zibonisa ukuba zinokunceda ekuthinteleni ukutyeba kakhulu , isifo seswekile kunye nomhlaza . Ezinye izifundo zifumanise ukuba abantu abatya ukutya okutyebileyo kwiiphytosterol banokuba nomngcipheko ophantsi wama-20% wokuba nomhlaza. Nangona kunjalo, kufuneka uphando oluthe kratya ngale nto.

Kukho iintlobo ezimbini ze-cholesterol, akunjalo?

Ewe, kukho iintlobo ezimbini eziphambili ze-cholesterol:

• I-cholesterol ye-lipoprotein ephantsi kakhulu (LDL): Le yi-cholesterol esiyibiza ngokuba yi-cholesterol "embi" . Ivala imithambo yegazi yethu kwaye yimbangela enkulu yesifo sentliziyo.
• I-cholesterol ye-lipoprotein ephezulu (i-HDL): Oku kubizwa ngokuba yi-cholesterol "elungileyo" . Ikhusela imithambo yegazi kwaye inceda ekuthinteleni izifo zentliziyo. Njengesixhobo sokuqokelela inkunkuma, i-cholesterol ye-HDL inceda ekuthwaleni i-cholesterol embi egqithisileyo ukusuka emzimbeni ukuya esibindini ukuze isuswe.

Zisebenza njani ezi phytosterol?

Oku kwenzeka ngendlela enomdla kakhulu. Ulwakhiwo lweeseli zeephytosterol, oko kukuthi, indlela ezenziwe ngayo, lufana kakhulu necholesterol emizimbeni yethu. Ngoko ke, xa sisitya ukutya, ezi phytosterol zikhuphisana ngendawo apho i-cholesterol ifunxwa khona kwinkqubo yokugaya ukutya.

Ngamafutshane, xa amathumbu ethu ezama ukufunxa i-cholesterol, ii-phytosterol zithatha indawo yazo. Emva koko, ubungakanani be-cholesterol enokufunxwa ngumzimba buyancitshiswa. I-cholesterol eseleyo ikhutshwa emzimbeni njengenkunkuma. Le yindlela ii-phytosterol ezinciphisa ngayo amanqanaba e-cholesterol egazini lethu kwaye ziphucule impilo.

Ziziphi iintlobo ze-phytosterol?

Abaphandi bafumanise iintlobo ezingaphezu kwama-250 zee-phytosterol. Ezinye zezona kuthethwa ngazo kakhulu zezi:

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

Oku kusenokuvakala ngathi yinzululwazi, kodwa zonke ezi zinto zisebenza njengamalungu osapho olunye.

Ngubani onokuthi azuze kakhulu kwezi phytosterol?

Enyanisweni, ukutya ukutya okuninzi okutyebileyo kwii-phytosterol kuluncedo kubantu abaninzi. Nangona kunjalo, abantu abalandelayo banokuzuza kakhulu ngokutya ukutya okutyebileyo kwii-phytosterol okanye ukuthatha isongezelelo se-phytosterol:

• Kwabo banesifo sentliziyo okanye imbali yosapho lwabo yesifo sentliziyo .
• Kubantu abanezinga eliphezulu le-cholesterol , ingakumbi abo bane -cholesterol ephezulu ezuzwe njengelifa (Familial Hypercholesterolemia - FH) ekunzima ukuyilawula.
• Kwabo babekhe bahlushwa yi-atherosclerosis ngaphambili, imeko apho i-cholesterol igcina imithambo yegazi ize iyivale.

Ngaba kukho abantu abangafanele bathathe ii-phytosterol?

Ewe, ezi azifani kuye wonke umntu. Iiphytosterol azikhuthazwa kubantu abane-genetic disorder engaqhelekanga ebizwa ngokuba yiSitosterolemia . Le meko ibangela ukuba i-cholesterol eninzi kunye nee-plant sterol ziqokelele emzimbeni. Oku kunokubabeka emngciphekweni omkhulu wokuba ne-atherosclerosis.

Ngoko ke, yenza isicwangciso sokutya esikufaneleyo.Kungcono ukuthetha nogqirha okanye ingcali yesondlo.

Ziziphi iingenelo eziphambili ze-phytosterol?

Ukuba utya ii-phytosterol ezaneleyo kunye nokutya okunempilo, okunamafutha aphantsi (ingakumbi amafutha agcweleyo) kunye nokutya okune-cholesterol ephantsi , zisebenza kakhulu ekunciphiseni i-cholesterol.

Izifundo zibonise ukuba ukutya iigram ezimbini kuphela ze-phytosterol ngosuku kunokunciphisa amanqanaba e-cholesterol embi (LDL) phakathi kwe-8% kunye ne-10% .

Ukongeza, abo bathatha amayeza okunciphisa i-cholesterol afana nee-statins okanye iyeza elithi ezetimibe nabo banokungenelwa zii-phytosterol.

Ngaba kukho naziphi na iingozi okanye iziphumo ebezingalindelekanga ezivela kwi-phytosterol?

Iiphytosterol zihlala zikhuselekile kubantu abaphilileyo. Azihlali emzimbeni ixesha elide. Kukholelwa ukuba azinampembelelo ingako ekufunxweni kweevithamini ezinyibilikayo amafutha ezifana neevithamini A, D, E, kunye ne-K.

Kodwa, okubaluleke kakhulu, musa ukutshintsha naliphi na iyeza elichazwe ngugqirha ngee-phytosterol. Ukuba uthatha izongezo ze-phytosterol, funda ilebheli ngononophelo ukuze ufumane ulwazi malunga nezithako zazo kunye nemiphumo emibi. Ukuba unemibuzo okanye iinkxalabo, thetha nogqirha wakho.

Ngaba izongezo ze-phytosterol zikhuselekile ebantwaneni?

Akukho phando lwaneleyo olwenziweyo malunga nokhuseleko lwezongezo ze-phytosterol ebantwaneni, ngoko ke kubalulekile ukuthetha nogqirha womntwana wakho malunga nokunika umntwana wakho ii-phytosterol, ingakumbi ukuba usengozini yesifo sentliziyo.

Ufanele uthathe i-phytosterol engakanani ngosuku?

Ngokutsho kwe-U.S. Food and Drug Administration (FDA), ukutya ukutya okunee-phytosterol kunokunciphisa umngcipheko wesifo sentliziyo. Bacebisa ukutya ubuncinane iigram eziyi-0.65 zee-phytosterol kwisidlo ngasinye, kabini ngemini (ubuncinane ubuncinane iigram eziyi-1.3 ngosuku) . Oku kufanele kube yinxalenye yokutya okunamafutha agcweleyo kunye ne-cholesterol ephantsi.

Abantu abadala abanamanqanaba aphezulu e-cholesterol banokufuna okungakumbi. INkqubo yeMfundo yeCholesterol yeSizwe (NCEP) icebisa ukutya iigram ezi-2 ze-phytosterol ngosuku ukukhusela isifo sentliziyo.

Nangona kunjalo, uninzi lwabantu lutya kuphela phakathi kwe-160 kunye ne-500 milligrams ze-phytosterol ngosuku. Elo liqhezu elincinci kakhulu lenani elicetyiswayo. Ke ngoko, ukuze ufikelele kweli njongo, kufuneka utye ukutya okutyetyiswe yi-phytosterol okanye uthathe izongezo. Ugqirha wakho unokugqiba ukuba uyayidinga na isongezo se-phytosterol.

Ziziphi ukutya okuphezulu kwi-phytosterol?

Ezinye ukutya ngokwendalo ziqulathe ii-phytosterol ezincinci. Ezi ziquka:

• Iziqhamo (umz. i-avokhado, iiorenji)
• Iimbotyi (umz. iitshizi, iimbotyi eziluhlaza, i-soya)
• Amandongomane (umz. amandongomane, iialmond, iiwalnuts)
• Imifuno (umz. ibroccoli, ikholifulawa)
• Ioyile yemifuno (ingakumbi ioyile yelanga, ioyile yesoya, ioyile yombona)
• Imbotyi yengqolowa
• Amazimba

Ukongeza, kukho ukutya okunee-phytosterol ezongezelelweyo ezinokukunceda ufezekise usukelo lwakho lwemihla ngemihla. Umzekelo:

• Ezinye iintlobo zesonka
• Iibhari zokutya okuziinkozo kunye nezidlo zakusasa
• Ezinye iintlobo zetshizi
• Itshokholethi (incinci)
• Ezinye iijusi zeziqhamo
• Itshizi enamafutha aphantsi
• Iimargarine (ingakumbi ezo zibhalwe "izityalo ezityebileyo kwi-sterol")
• Ubisi
• Isosi yesaladi
• Iyogathi

Kodwa into enye ekufuneka uyikhumbule: Ezinye ukutya ezinee-phytosterol ezongeziweyo zinokuba neswekile eninzi okanye iikhalori. Ngoko ke, kubalulekile ukuthetha nogqirha okanye ingcali yesondlo ukuze wenze isicwangciso sokutya esinempilo.

Ugqirha wakho unokucebisa ukuba uthabathe ii-phytosterol njengezongezo zokutya ngendlela yeepilisi okanye iikhaphu. Ukuba uthatha amanye amayeza, qiniseka ukuba uthetha nogqirha wakho ngezi zongezo.

Okokugqibela, izinto ekufuneka uzikhumbule

Inyathelo lokuqala elingcono lokunciphisa i-cholesterol kukutya ukutya okunempilo kwentliziyo. Oko kuthetha ukuba:

• Tshintsha amafutha asempilweni (amafutha aguqulweyo kunye namafutha agcweleyo) ngamafutha asempilweni (amafutha angaguqukiyo kunye namafutha agcweleyo).
• Yitya ukutya okuninzi okunefayibha eninzi njengeziqhamo ezintsha, imifuno, iinkozo ezipheleleyo, kunye neembotyi.

Ukongeza, thetha nogqirha wakho malunga nokufaka ukutya okunee-phytosterol ezongezelelweyo ekutyeni kwakho okanye ukuthatha isongezelelo se-phytosterol ukunceda ukukhusela impilo yentliziyo yakho . Kuhlala kububulumko ukulandela icebiso likagqirha wakho.

Iiphytosterol , i-cholesterol, impilo yentliziyo, ii-sterol zezityalo, i-cholesterol ye-LDL, i-cholesterol ye-HDL, isondlo