Phytosterols sune rukuni na sunadarai da aka samo a cikin nau'o'in kayan shuka. An yi magana mai yawa game da amfanin kirki na wadannan sunadarai a cikin 'yan shekarun nan. Wasu nazarin sun nuna cewa phytosterols zasu iya taimakawa wajen rage yawan "cholesterol", ko LDL, ta hanyar kashi 10%. Amma ina za ku sami wadannan sunadaran lafiya? Bishara ita ce, ana iya gano phytosterols a cikin kayan da dama da dama, masu sauƙi, daga jere daga abubuwan da za su iya ingantaccen abinci.
Abincin da aka Ƙara da Phytosterols
Amfanin phytosterols a ragewan LDL ya karfafa wasu masana'antun abinci don kari kayan jiki a wasu kayan abinci. Ana amfani da yawancin kwayar halitta a yayin aikin sarrafawa na wasu abincin da ke dauke da ƙananan adadi ko babu phytosterols. Akwai wadansu abubuwa masu yawa a cikin kantin sayar da kayan gida wanda ke da karfi tare da phytosterols, ciki har da:
- Salad dressings
- Margarines da kuma shimfidawa
- Cuku
- Orange Juice
- Abincin burodi, kamar su crack crack, da dankalin turawa
Wadannan abinci zasu nuna fili cewa suna dauke da phytosterols a kan kunshe. Kodayake nazarin da abinci da aka haɓaka tare da phytosterols sun nuna cewa zasu iya rage LDL kadan, ba a gudanar da nazarin lokaci na tsawon waɗannan samfurori ba. Bugu da ƙari, cin abinci abincin abincin da ke dauke da phytosterols, irin su kwakwalwan kwamfuta ko kukis, na iya zama mai ƙyama a cikin sarrafawa na cholesterol musamman tare da sukari da ƙwayoyin da aka kara wa irin wannan abinci.
Kafin ka sayi duk abincin da aka kara da phytosterols, ya kamata ka duba lakabin abinci don tabbatar da cewa abincin yana da lafiya.
Abincin da Nada Halitta Ya ƙunshi Phytosterols
Akwai wadansu abubuwa da yawa da ke da lafiya wanda ke dauke da kwayoyin phytosterols, ma. Yawan nau'ikan da ke cikin kowane irin abincin nan na iya bambanta kadan.
Wadannan abinci sun hada da:
- Kayan lambu
- 'Ya'yan itãcen marmari
- Dukan hatsi
- Gwa da wake
- Kwayoyi
Kodayake wadannan abincin suna dauke da phytosterols, adadin phytosterols da aka samu a cikin waɗannan ɗayan waɗannan abinci ne ƙananan. Saboda haka, kuna buƙatar cin abinci mai yawa don ganin waɗannan amfanin amfanin ƙwayar cholesterol. Duk da haka, dukan abincin da aka ambata a sama suna da lafiya kuma suna dauke da wasu sinadarin cholesterol-friendly, irin su fiber, bitamin, da sauran kayan gina jiki da ke sa su abinci mai kyau don hadawa a cikin abincin ku na ragewa.
Phytosterol Ƙarin
Akwai wasu nau'o'i masu yawa da ke dauke da phytosterols wanda za'a iya samuwa a mafi yawan shaguna da magunguna.
Yawancin lokaci ana samuwa a cikin bitamin ko samfurori na samfurori, ana iya samun kariyar phytosterol kadai ko hade tare da sauran bitamin da ma'adanai. Suna saukowa a ƙarƙashin wasu nau'o'in nau'i daban-daban, amma zasu iya ƙunsar ɗaya ko fiye na masu biyowa:
- Shuka sterols
- Campesterol
- Phytostanols
- Beta-sitosterol
- 'Yan iskar Sterol
- Staners esters
- Hoto
Kodayake kuna da damar samun karin ƙwayoyin jiki ta hanyar samun ƙarin, akwai wasu nazarin da suka nuna cewa phytosterols a wasu kariyaya na iya zama baza a yayin aikin sarrafawa, saboda haka bazai da tasiri wajen rage yawan cholesterol.
Bugu da ƙari, ƙila ba za ku iya samun ƙarin kayan gina jiki ba cewa abinci mai kyau da ke dauke da phytosterols zai iya samarwa. Wasu daga cikin waɗannan abubuwan kari na iya haifar da tasiri . Don haka, idan kuna tunanin daukar matakan phytosterol, tabbatar da cewa ku tuntuɓi mai ba da sabis na kiwon lafiya a farkon.
Sources:
Ostund RE. Phytosterols, shayewar cholesterol da abinci mai kyau. Lipids. e-pub 9 Janairu 2007.
Malinowski JM da Gehret MM. Phytosterols don dyslipidemia. Am J Lafiya Systems Pharm 2010; 67, 1165-1173.