Ama-phytosterol avimbela ukumuncwa kwe-cholesterol, ehlisa izinga lama-cholesterol egazi
Ama-phytosterol yiqembu lama-derived-derived compounds ahlelekile njenge-cholesterol emzimbeni womuntu. Uma zidliwe, zincintisana ne-cholesterol ukumisa emgodini wokugaya, ukuyivimbela futhi, ngenxa yalokho, ukunciphisa amazinga e-cholesterol egazi. Ezinye izifundo zithole ukuthi ukudla amagremu amabili ama-phytosterol ngosuku kungakusiza ukwehlisa i- cholestolol yakho ye- LDL , noma "cholesterol" embi, ngo-10%.
Iningi labantu, noma kunjalo, alitholi noma yikuphi amagremu amabili ngosuku. Ukudla okwamanje kwamaprottosterol okuphakathi kuka-78 no-500 mg ngosuku, ngisho nabakhiqizi bokudla abenza imikhiqizo eminingi ejwayelekile yokudla ne-composé.
Izithako ze-Phytosterol
Ngenkathi kunezithako eziqukethe ama-phytosterol, i-jury isaqhubeka nokuthi ngabe iphephile yini ukusetshenziswa isikhathi eside. Nakuba bevame ukubekezelela kahle, ucwaningo olulinganiselwe olutholakala emiphumeleni yabo luyaphikisana ; Ucwaningo oluthile lubonisa ukuthi ingozi yesifo senhliziyo ephansi, kanti abanye basikisela ukuthi bayayiphakamisa. Ngenxa yalokhu, ochwepheshe abaningi bancoma ukuthola ama-phytosterol emithonjeni yonke yokudla. Eqinisweni, i-American Heart Association ayikhuthazi ukudla okuphefumuliswa yi-phytosterol kuwo wonke umuntu; kuphela labo abane-cholesterol ephezulu noma abaye bahlaselwa yinhliziyo.
Ukuthola ama-Phytosterols kusuka kokudla
Izindaba ezinhle ukuthi ungakhuphula ngokuphelele ukudla kwakho okwenziwe ngokwemvelo ngama-phytosterol, futhi uvune izinzuzo zabo zezempilo, ngokukhulisa ukudla okutshalwe ekudleni kwakho.
Nakuba i-phytosterol kunzima ukulinganisa ekudleni ngoba kunezingaphezu kuka-200 zazo, ama-phytosterol avame ukutholakala ekudleni yi-sitosterol, stigmasterol, i-anthrasterol ne-campesterol. Nakuba lolu hlu aluhlanganisiwe, kufanele lunikeze umbono we-phytosterol kokudla okunempilo, okuphelele.
Ngenxa yezindlela ezahlukahlukene ezisetshenzisiwe, okuqukethwe komkhiqizo we-phytosterol kungase kuhluke kancane ekutadisheni ukutadisha.
Ukudla okulandelayo kunamanani amaningi kakhulu ama-phytosterol:
- Amantongomane
- Imikhiqizo yonke yokusanhlamvu
- Imifino
- Izithelo
Amantongomane
Amantongomane anamanani amaningi ama-phytosterol, aphakathi kuka-95 no-280 mg nge-100 g ukukhonza amantongomane. Ucwaningo luye lwabonisa ukuthi inqwaba yamantongomane amaningi ingaba nethonya elihle kuphrofayela yakho ye- lipid . Amantongomane alandelayo anokuqukethwe okuphezulu kakhulu kwe-phytosterol:
- Ama-alimondi - 187 mg per 100 g ukukhonza
- Ama-walnuts - 113 mg ngalinye likhonza
- Ama-pistachio - 280 mg nge-100 g ukukhonza
- Ama-macadamias - u-198 mg nge-100 g ukukhonza
- I-Pecans - 150 mg nge-100 g yokukhonza
Ukugcoba noma ukuwadla ngokucacile yizindlela eziphilile zokulungisa amantongomane. Ukungcola noma amantongomane amakhulu angabhekana nomthelela omubi empilweni yakho uma udla lezi zinhlobo zama nati njalo.
Ukudla konke okusanhlamvu
Ukudla okuphelele okusanhlamvu - kubandakanya i-rye, ibhali, ne-oatmeal - kunezinhlobo eziningi zezakhi. Eminye imikhiqizo egcwele okusanhlamvu nayo iqukethe ama-phytosterol amaningi. Lezi zinhlamvu ezilandelayo zinokuqukethwe okuphakeme kakhulu kwe-phytosterol:
- I-Flaxseed - 210 mg nge-100 g yokukhonza
- Igciwane lesitshalo - i-197 mg ngayinye indebe eyodwa
- Isinkwa se-Rye - 33 mg ngezinhlamvu ezimbili
Ungase uzame ukusebenzisa i-flax imbewu noma ukolweni kakolweni njengama-toppings we-saladi noma uyengeze ekuseni yakho ye-smoothie noma i-oatmeal.
Futhi ukugcina isinkwa se-Rye sinempilo, ungayiphakamisi nge-jam jam. Ungazama ibhotela le-nati, njenge-almond.
Izithelo nemifino
Nakuba izithelo nemifino ingaqukatha ama-phytosterol amancane uma kuqhathaniswa namantongomane kanye nohlamvu olugcwele, nazo ziqukethe amavithamini, amaminerali, i -fibre e-soluble , nezinye izithako ezinempilo ezenza ukuba i-cholesterol iyamukeleke. Ngaphezu kwalokho, ukugqoka ama saladi akho noma imifino ngamafutha omnqumo kukhulisa okuqukethwe kwe-phytosterol; eyodwa isipuni iphakamisa 30mg. Izithelo nemifino elandelayo iqukethe ama-phytosterol amaningi:
- I-Broccoli - 49.4 mg nge-100 g yokukhonza
- U-anyanisi obomvu - 19.2 mg nge-100 g ukukhonza
- I-Carrot - i-15.3 mg nge-100 g yokukhonza
- Ummbila - 70 mg per 100 g ukukhonza
- Amahlumela aseBrussels - 37 mg nge 100 g ukukhonza
- Isipinashi (efriziwe) - 10.2 mg nge-100 g ukukhonza
- Strawberry - 10 mg nge-100 g ukukhonza
- I-Blueberry - 26.4 mg nge-100 g ukukhonza
- Banana - 16 mg nge 100 g ukukhonza
- I-Lettuce - 38 mg nge-100 g yokukhonza
Imithombo:
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