Ingabe izitshalo zingasiza ekulawuleni i-cholesterol yakho? Ake sifunde ngama-phytosterol.

Wake wacabanga ukuthi izitshalo esizidlayo, njengemifino, izithelo, kanye nokusanhlamvu, zinganciphisa amazinga ethu e-cholesterol? Kungase kubonakale kumangalisa kancane, akunjalo? Kodwa kuyiqiniso. Namuhla sizokhuluma ngenhlanganisela ekhethekile etholakala ezitshalweni elungele imizimba yethu. Yilokhu esikubiza ngokuthi ama-phytosterol .

Ziyini lezi phytosterol?

Kalula nje, ama-phytosterol ayizinto ezitholakala ngokwemvelo ezitshalweni. Njengoba nje imizimba yethu ine-cholesterol, izitshalo nazo zinalawa ma-sterol. Abizwa nangokuthi ama-plant sterol noma ama-plant stanols . Uma udla izitshalo eziqukethe lawa ma-phytosterol njengengxenye yokudla okunempilo, kungasiza ekwehliseni amazinga akho e-cholesterol .

Ngakho-ke, lawa ma-phytosterol atholakala kuphi kakhulu?

• Izithelo nemifino: Izithelo nemifino eminingi inalezi ngezinga elithile.
• Okusanhlamvu okuphelele: Izinto ezifana nelayisi elicebile nge-bran, i-buckwheat, kanye ne-oats.
• Amantongomane: Amantongomane afana nama-cashew, amantongomane, nama-alimondi.
• Eminye imikhiqizo ekhethekile: Ubisi, ushizi, kanye ne-margarine kuqiniswe ngama-phytosterol. Lokhu kungathathwa futhi njengezithako zokudla .

Kuhle ukubuza udokotela wakho ukuthi ama-phytosterol angasiza kanjani ukugcina inhliziyo yakho iphilile.

Yini ngempela ewusizo kuma-phytosterol?

Okubaluleke kakhulu, ama-phytosterol asiza ukulawula amazinga e-cholesterol egazini lakho . Lokhu kunganciphisa ingozi yezimo ezibucayi njengesifo senhliziyo , ukuhlaselwa yinhliziyo , noma isifo sohlangothi .

Manje ake sibheke ukuthi iyini i-cholesterol. I-cholesterol iyinto efana ne-wax ekhiqizwa yisibindi sethu ehamba egazini lethu. Umzimba udinga le cholesterol ukuze wakhe amangqamuzana ethu, uvikele imizwa yethu, futhi ukhiqize amavithamini nama-hormone. Kodwa-ke, inkinga iwukuthi lapho i-cholesterol embi (i-LDL cholesterol) ikhula . Inganqwabelana emithanjeni yethu yegazi, iyivale, futhi ibangele izifo zenhliziyo.

Cabanga nje, le cholesterol embi yenza emithanjeni yethu yegazi njengokungcola okuqongelela ngaphakathi kwepayipi lamanzi bese kulivala kancane kancane.

Ama-phytosterol anezinye izinzuzo. Ezinye izifundo ziphakamisa ukuthi angasiza ekuvimbeleni ukukhuluphala , isifo sikashukela , kanye nomdlavuza . Ezinye izifundo zithole nokuthi abantu abadla ukudla okucebile ngama-phytosterol bangaba nengozi ephansi ngo-20%. Kodwa-ke, kudingeka ucwaningo olwengeziwe ngalokhu.

Kunezinhlobo ezimbili ze-cholesterol, akunjalo?

Yebo, kunezinhlobo ezimbili eziyinhloko ze-cholesterol:

• I-cholesterol ye-lipoprotein ephansi (LDL): Yilokhu esikubiza ngokuthi i-cholesterol "embi" . Ivimba imithambo yegazi yethu futhi iyimbangela enkulu yesifo senhliziyo.
• I-cholesterol ye-high-density lipoprotein (HDL): Lokhu kubizwa ngokuthi i-cholesterol "enhle" . Ivikela imithambo yegazi futhi isiza ekuvimbeleni izifo zenhliziyo. Njengesiqoqi sikadoti, i-cholesterol ye-HDL isiza ekuthwaleni i-cholesterol embi eningi isuka emzimbeni iye esibindini ukuze isuswe.

Lawa ma-phytosterol asebenza kanjani?

Lokhu kwenzeka ngendlela ethakazelisayo kakhulu. Isakhiwo samaseli ama-phytosterol, okungukuthi, indlela enziwa ngayo, sifana kakhulu ne-cholesterol emizimbeni yethu. Ngakho-ke, uma sidla ukudla, la ma-phytosterol ancintisana ngendawo lapho i-cholesterol imuncwa khona ohlelweni lokugaya ukudla.

Kalula nje, lapho amathumbu ethu ezama ukumunca i-cholesterol, ama-phytosterol athatha indawo yawo. Bese, inani le-cholesterol elingamuncwa ngumzimba liyancishiswa. I-cholesterol esele ikhishwa emzimbeni njengemfucuza. Le yindlela ama-phytosterol anciphisa ngayo amazinga e-cholesterol egazini lethu futhi athuthukise impilo.

Yiziphi izinhlobo zama-phytosterol?

Abacwaningi bathole izinhlobo ezingaphezu kuka-250 zama-phytosterol. Ezinye zezinto ezikhulunywa kakhulu ngazo yilezi:

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

Lokhu kungase kuzwakale kungokwesayensi kancane, kodwa konke lokhu kusebenza njengamalungu omndeni ofanayo.

Ubani okungenzeka kakhulu ukuthi azuze kulezi phytosterol?

Eqinisweni, ukudla ukudla okuningi okucebile ngama-phytosterol kuzuzisa abantu abaningi. Kodwa-ke, abantu abalandelayo bangazuza kakhulu ngokudla ukudla okucebile ngama-phytosterol noma ukuthatha isithasiselo se-phytosterol:

• Kulabo abanesifo senhliziyo noma abanomlando womndeni wesifo senhliziyo .
• Kubantu abanamazinga aphezulu e-cholesterol , ikakhulukazi labo abane -cholesterol ephezulu ezuzwe njengefa (i-Familial Hypercholesterolemia - FH) okunzima ukuyilawula.
• Kulabo ababene-atherosclerosis ngaphambilini, isimo lapho i-cholesterol igcina khona emithanjeni yegazi bese iyivala.

Ingabe bakhona abantu okungafanele bathathe ama-phytosterol?

Yebo, lokhu akufani kuwo wonke umuntu. Ama-phytosterol awanconywa kubantu abanesimo esingavamile sofuzo esibizwa ngokuthi i-Sitosterolemia . Lesi simo sibangela ukuthi i-cholesterol eningi kanye nama-sterol ezitshalo aqongeleleke emzimbeni. Lokhu kungababeka engozini enkulu yokuthola i-atherosclerosis.

Ngakho-ke, dala uhlelo lokudla olufanela wena.Kungcono ukukhuluma nodokotela noma isazi sokudla okunempilo.

Yiziphi izinzuzo eziyinhloko zama-phytosterol?

Uma udla ama-phytosterol anele kanye nokudla okunempilo, okunamafutha aphansi (ikakhulukazi amafutha agcwele) kanye nokudla okune-cholesterol ephansi , asebenza kahle kakhulu ekwehliseni i-cholesterol.

Izifundo zikhombisile ukuthi ukudla amagremu amabili kuphela ama-phytosterol ngosuku kunganciphisa amazinga e-cholesterol embi (LDL) phakathi kuka-8% no-10% .

Ngaphezu kwalokho, labo abasebenzisa imithi yokwehlisa i-cholesterol njenge- statins noma i- ezetimibe nabo bangazuza kuma-phytosterol.

Ingabe kukhona izingozi noma imiphumela emibi evela kuma-phytosterol?

Ama-phytosterols ngokuvamile aphephile kubantu abaphilile. Azihlali emzimbeni isikhathi eside. Kucatshangwa ukuthi awathinti kangako ukumuncwa kwamavithamini ancibilikayo emafutheni njengevithamini A, D, E, kanye no-K.

Kodwa, okubaluleke kakhulu, ungashintshi noma yimuphi umuthi onikezwe udokotela ngama-phytosterol. Uma uthatha izithasiselo ze-phytosterol, funda ilebula ngokucophelela ukuze uthole ulwazi mayelana nezithako zazo kanye nemiphumela emibi. Uma unemibuzo noma ukukhathazeka, khuluma nodokotela wakho.

Ingabe izithasiselo ze-phytosterol ziphephile ezinganeni?

Akukakabibikho ucwaningo olwanele olwenziwe ngokuphepha kwezithako ze-phytosterol ezinganeni, ngakho- ke kubalulekile ukukhuluma nodokotela wengane yakho mayelana nokunikeza ingane yakho ama-phytosterol, ikakhulukazi uma isengozini yesifo senhliziyo.

Kufanele uthathe i-phytosterol engakanani ngosuku?

Ngokusho kwe-U.S. Food and Drug Administration (FDA), ukudla ukudla okuqukethe ama-phytosterol kunganciphisa ingozi yesifo senhliziyo. Bancoma ukudla okungenani amagremu angu-0.65 ama-phytosterol ngokudla ngakunye, kabili ngosuku (okungenani amagremu angu-1.3 ngosuku) . Lokhu kufanele futhi kube yingxenye yokudla okunamafutha agcwele kanye ne-cholesterol ephansi.

Abantu abadala abanamazinga aphezulu e-cholesterol bangadinga okwengeziwe. Uhlelo Lwezemfundo Lwe-Cholesterol Lukazwelonke (NCEP) luncoma ukudla amagremu ama-2 ama-phytosterol ngosuku ukuvikela izifo zenhliziyo.

Kodwa-ke, abantu abaningi badla ama-milligram angu-160 kuya kwangu-500 kuphela ama-phytosterol ngosuku. Leyo yingxenyana encane kakhulu yenani elinconywayo. Ngakho-ke, ukuze ufinyelele lo mgomo, udinga ukudla ukudla okucebile nge-phytosterol noma uthathe izithasiselo. Udokotela wakho anganquma ukuthi udinga isithasiselo se-phytosterol.

Yikuphi ukudla okunama-phytosterol amaningi?

Okunye ukudla ngokwemvelo kuqukethe inani elincane lama-phytosterol. Lokhu kufaka phakathi:

• Izithelo (isb. i-avokhado, amawolintshi)
• Imifino (isib. ubhontshisi, uphizi, ubhontshisi oluhlaza, ubhontshisi)
• Amantongomane (isb. amantongomane, ama-alimondi, ama-walnuts)
• Imifino (isb. i-broccoli, i-cauliflower)
• Amafutha emifino (ikakhulukazi amafutha e-sunflower, amafutha kasoya, amafutha ommbila)
• Igciwane likakolweni
• Okusanhlamvu okuphelele

Ngaphezu kwalokho, kukhona ukudla okune-phytosterol eyengeziwe okungakusiza ukufeza umgomo wakho wansuku zonke. Isibonelo:

• Ezinye izinhlobo zesinkwa
• Amabha okusanhlamvu kanye nezindawo zokudla okulula kwasekuseni
• Ezinye izinhlobo zoshizi
• Ushokoledi (onqunyelwe)
• Amanye amajusi ezithelo
• Ushizi onamafutha aphansi
• Ama-margarine (ikakhulukazi lawo abhalwe ukuthi "acebile nge-sterol yesitshalo")
• Ubisi
• Isaladi yokugqoka
• I-yogathi

Kodwa into eyodwa okufanele uyikhumbule: Okunye ukudla okunama-phytosterol engeziwe kungaba noshukela noma ama-calories amaningi. Ngakho-ke, kubalulekile ukukhuluma nodokotela noma uchwepheshe wezokudla ukuze wakhe uhlelo lokudla olunempilo.

Udokotela wakho angase futhi akuncome ukuthi uthathe ama-phytosterol njengezithako zokudla ngendlela yamaphilisi noma ama-capsule. Uma uthatha eminye imithi, qiniseka ukuthi ukhuluma nodokotela wakho ngalezi zithako.

Okokugcina, izinto okufanele uzikhumbule

Isinyathelo sokuqala esihle kakhulu sokwehlisa i-cholesterol ukudla ukudla okunempilo kwenhliziyo. Lokho kusho ukuthi:

• Faka amafutha anempilo esikhundleni samafutha angenampilo (amafutha ashintshashintshayo namafutha agcwele) esikhundleni samafutha anempilo (amafutha agcwele kanye namafutha agcwele).
• Yidla ukudla okucebile nge-fiber okuningi njengezithelo ezintsha, imifino, okusanhlamvu okuphelele, kanye nemifino.

Ngaphezu kwalokho, khuluma nodokotela wakho mayelana nokufaka ukudla okune-phytosterol eyengeziwe ekudleni kwakho noma ukuthatha isithasiselo se-phytosterol ukusiza ukuvikela impilo yenhliziyo yakho . Kuhlale kuwukuhlakanipha ukulandela iseluleko sikadokotela wakho.

Ama - phytosterol, i-cholesterol, impilo yenhliziyo, ama-sterol ezitshalo, i-cholesterol ye-LDL, i-cholesterol ye-HDL, ukudla okunomsoco