Yawan abinci na abinci yana dauke da mahadi da ake kira sterols. Wasu lokuta ana kiranta su "phytosterols", masu tsire-tsire masu tsire-tsire zasu iya taimakawa wajen yaki da ƙwayar cholesterol . An samo su a fili a cikin kayan lambu, kwayoyi, tsaba, da kuma hatsi kuma an samo su a cikin kayan abinci masu garu da kuma nau'in kariyar abinci.
Ta yaya Za Su Yi aiki?
Nazarin ya nuna cewa tsire-tsire masu tsire-tsire zasu taimaka wajen kiyaye cholesterol a cikin binciken ta hanyar hana tsinkayen cholesterol.
A yin haka, tsire-tsire masu tsire-tsire zasu taimaka wajen rage yawan matakan cholesterol da kuma rage matakan LDL ("bad") cholesterol.
Amfanin lafiya
Yawancin binciken ya nuna cewa yin amfani da su na yau da kullum don taimakawa wajen magance babban cholesterol. A cikin rahoton 2007 da aka buga a Nutrition Reviews , alal misali, masu bincike sun kara nazarin binciken da ake samu a kan cin abinci na tsire-tsire na tsire-tsire da kuma tasiri akan tasirin ganyayyaki na cholesterol.
Gano cewa mafi girma da tsire-tsire masu tsire-tsire masu tsire-tsire suna haɗuwa da ƙananan ƙwayoyin cholesterol, masu rubutun rahoto sun tabbatar da cewa cin abinci mai cin abinci na tsire-tsire ya zama ɓangare na shawara mai ba da abinci ga marasa lafiya da ƙananan cholesterol (kazalika da jama'a don karewa da kulawa da zuciya cuta ).
A cikin nazarin binciken da aka buga a halin yanzu Atherosclerosis Rahotanni a shekara mai zuwa, masana kimiyya sun binciki binciken da suka gabata game da sakamakon rage yawan cututtukan ƙwayoyin cholesterol na tsire-tsire masu tsire-tsire kuma sun tabbatar da cewa ciki har da sterols a cikin abincin na iya zama "hanya mai lafiya da kuma inganci don rage hadarin zuciya cuta. "
Bugu da ƙari, nazarin binciken bincike na 2009 game da Abinci, Gina Jiki da Aikin Noma ya lura cewa an samu amfani da kowace rana zuwa kashi biyu na turbaya na shuka don haifar da raguwar kashi 10 zuwa 20 cikin LDL cholesterol a nazarin kimiyya.
Har zuwa yau, bincike game da amfani da tsire-tsire na sterol don magance ko rigakafi na high cholesterol yana da iyakacin iyaka.
Kodayake rahoto na 2004 da aka buga a Bayani na yanzu a Lipidology ya nuna cewa cinyewar sterols a cikin nauyin kari zai iya taimakawa wajen ƙananan matakan LDL cholesterol, ya kamata a gudanar da bincike da yawa kafin a yi amfani da su a matsayin tsirrai na shuka.
Abincin Abincin
Za a samo tsire-tsire a cikin jiki a cikin abincin da ke biyowa:
- Almonds
- Brussels sprouts
- Kirki ba
- Man kayan lambu (ciki har da canola, masara, man zaitun, da kuma sauti na sesame)
- Ƙungiyar tafa
- Alkama na hatsi
Bugu da ƙari, yawancin kayan abinci mai karfi (ciki har da hatsi, madara, ruwan 'ya'yan itace orange, mai yalwata kayan lambu, da kuma yogurt) sun hada da ƙararrayin shuka.
Caveats
Kodayake ana amfani da adadin tsirrai na shuka a cikin yawancin abinci ta hanyar abincin, karbaccen ƙwayoyin tsirrai na tsire-tsire masu tsire-tsire na iya haifar da matsalolin matsaloli (irin su zawo , ciyawa , da tashin hankali). Binciken ya nuna cewa tsire-tsire masu tsire-tsire za su iya ƙetare shinge na kwakwalwar jini, duk da haka, ba a san muhimmancin wannan asibiti ba.
Wasu bincike sun nuna cewa cin amfanin shuka na sterol zai iya rage karfin bitamin bitamin da kuma antioxidants kamar carotenoids. tocopherol, da lycopene. Ƙara amfani da 'ya'yan itatuwa da kayan marmari zuwa fiye da sau biyar a kowace rana kuma ciki har da ɗaya ko fiye da albarkatun carotenoid na iya, a wasu lokuta, ya isa ya rage yawan ragewa a matakan carotenoid.
Ka tuna cewa ba a jarraba abubuwan kari ba don kare lafiya da kariyar abincin da ake amfani dasu ba su da yawa. Yana da muhimmanci a gaya wa likitanka idan kana la'akari da amfani da sterols. Kulawa da ƙananan cholesterol da tsirrai da tsire-tsire na shuka da kuma guji ko jinkirta kulawa na gari na iya zama mummunan sakamako.
Amfani da Sifofin Tsari don Lafiya
Don cimmawa da / ko kula da matakan cholesterol na lafiya, Cibiyar Ilimi na Cholesterol ta kasa (wani ɓangare na Cibiyar Zuciya ta Duniya, Lung, da Ciwon Blood) ta bada shawarar yin amfani da nau'o'in sukari biyu na tsire-tsire masu tsire-tsire a kowace rana a matsayin wani ɓangare na abincin abinci na zuciya. Yayinda ake amfani da kariyar shinge a matsayin mai maganin yanayi na high cholesterol, yanzu akwai rashin shaidar kimiyya don taimakawa wajen amfani da tsire-tsire masu tsire-tsire na shuka a matsayin magani ga kowane yanayin lafiya.
Yana da mahimmanci a lura cewa ba za a yi amfani da sterols na shuka ba (ko tsire-tsire masu tsire-tsire ta shuka) a wurin likita don magance ƙwayar cholesterol.
Sources
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Ellegård LH, Andersson SW, Normen AL, Andersson HA. "Ciyayyun tsire-tsire masu tsire-tsire da ƙwayar cholesterol metabolism." Nutr Rev. 2007 Jan, 65 (1): 39-45.
Jenkins DJ, Kendall CW, Nguyen TH, Marchie A, Faulkner DA, Ireland C, Josse AR, Vidgen E, Trautwein EA, Lapsley KG, Holmes C, Josse RG, Leiter LA, Connelly PW, Singer W. "Sakamakon shuke-shuke a hade tare da sauran abinci mai rage yawan ciwon cholesterol. " Metabolism. 2008 Janairu 57 (1): 130-9.
Kamal-Eldin A, Moazzami A. "Shuka ƙwayoyin motsi da maɓuɓɓuka kamar cholesterol-rage yawan sinadaran abinci." Abincin Farko na Nutr na Farko. 2009 Janairu 1 (1): 1-14.
Ostlund RE Jr. "Phytosterols da cholesterol metabolism." Curr Opin Lipidol. 2004 Feb; 15 (1): 37-41.
Smet ED, Mensink RP, Plat J. Hanyoyin tsire-tsire masu tsire-tsire da tsire-tsire a kan ciwon cholesterol na intestinal: Tsarin da aka tsara daga baya zuwa gabatarwa. Mol Nutr Abinci. 2012 Jul; 56 (7): 1058-72.
Bayani: Bayanan da aka ƙunshe a wannan shafin an yi nufi don dalilai na ilimi kawai kuma ba a maimakon shawara, ganewar asali ko magani ta likita mai lasisi. Ba'a nufin ɗaukar dukkan kariya, hulɗar miyagun ƙwayoyi, yanayi ko cutarwa. Ya kamata ku nemi kulawa da lafiya ga duk wani al'amura na kiwon lafiya ku tuntuɓi likitan ku kafin kuyi amfani da magani ko yin canji ga tsarinku.