Wani Dalili na Ku ci Kayanku
Yayin da kake nazarin hanyoyi daban- daban don rage yawan ƙananan cholesterol , zaka iya samo wata shawara don ƙara phytosterols zuwa abincinka. Wadannan kwayoyin halittu masu lahani suna samuwa a yawancin abincin da aka shuka. Bincike yana nuna cewa cin abinci wanda ke dauke da kwayoyin halitta zai iya rage ƙwayar cholesterol LDL.
Mene ne kwayoyin halitta da kuma abincin da za ku iya ci don tabbatar da waɗannan a cikin abincin ku?
Bari mu bincika waɗannan kwayoyin taimakawa kuma ku ga yadda tasirin zasu kasance a cikin zuciyar ku dan lafiya.
Menene Phytosterols?
Kwayoyin tumatir, wanda aka fi sani da tsire-tsire masu tsire-tsire, sune kwayoyin cholesterol-kamar kwayoyin irin su hatsi, 'ya'yan itatuwa, legumes (misali, lebur da waken soya), da sauran kayan lambu. Dukkan tsire-tsire suna dauke da phytosterols amma, har zuwa yau, ainihin adadin sterols dake cikin kowane shuka ba a kafa ba.
- Jikin jikinka ba ya yin jikin kansa; suna samuwa ne kawai daga tushen su.
- Kodayake an gano fiye da nau'i nau'i 40 na sterols na zamani , uku sunfi yawa: beta-sitosterol, campesterol, da stigmasterol.
Phytosterols bambanta kawai dan kadan daga cholesterol dabba a cikin tsari. Duk da haka, sun bambanta da cholesterol na dabba dangane da nau'i biyu na cholesterol 'damar yin amfani da atherosclerosis - gina wasu ma'auni a cikin jini wanda zai iya haifar da cututtukan zuciya.
Cholesterol na dabba: Bad, Phytosterols: Mai kyau
A yawancin yawancin, ƙwayar cholesterol da aka samu a cikin dabbobi zai iya kara yawan cholesterol na jini. Wannan zai haifar da ci gaban atherosclerosis da cututtukan zuciya.
Kwayoyin tsaka-tsari, a gefe guda, suna da hankali daga ƙwayar hanji, don haka basu shiga cikin jini ba.
Bugu da ƙari, ƙwayoyin jiki suna dakatar ko jinkirta shayarwar cholesterol da kuma cholesterol na hanta. Ta yaya tsarin jiki ba haka yake ba?
Abincin da ke dauke da Phytosterols
Abubuwa na farko da ke dauke da phytosterols sune kayan lambu, kayan lambu, kayan naman kayan lambu irin su margarine shimfidawa, hatsi hatsi, da gurasa da sauran kayayyakin hatsi. Phytostanols, wani rukuni na phytosterols, ana samun su a hatsi, musamman hatsin rai da alkama.
Za ka iya zaɓar daga samfurori da yawa a kan kayan abinci na kayan abinci waɗanda ke dauke da phytosterols da phytostanols. Bugu da ƙari, margarine da wasu shimfidawa, waɗannan sun hada da salad dressings, candies, da kuma kari.
Shin Phytosterols Yake Ƙananan Cholesterol?
Mutane da yawa nazarin sunyi nazarin ƙwayoyin cholesterol-lowering of phytosterols.
Yawancin karatu sun nuna cewa cinyewa har zuwa 2 grams na phytosterols a kowace rana zai iya rage lipoproteins marasa ƙarfi (LDL ko "bad" cholesterol) ta hanyar kashi 10 cikin 100. Wannan adadin daidai da 1 teaspoon na phytosterol cire ko daya tablespoon na wani yada dauke da phytosterols. Ya ɗauki kawai game da mako daya zuwa makonni don ganin sakamakon zazzaɓin cholesterol.
Bugu da kari:
- A wasu binciken, phytosterols suna da ƙananan matakan triglycerides (ƙwayoyin da aka samu a cikin jiki).
- Da bambanci, phytosterols ba su bayyana ga tasirin tasirin lipoproteins mai girma ( HDL ko "mai kyau" cholesterol ) ba.
Cibiyar Abinci da Drugura ta Amurka ta dauki sanarwa game da waɗannan binciken binciken kuma sun yarda da kayayyakin abinci da ke dauke da kwayoyin jiki da za a lakafta su a matsayin "zuciya mai lafiya." An bayyana wannan a kan takardun kayayyaki.
Yaya Yayinda Ayyukan Ayyuka Suka Yi?
Daga cikin nau'o'in samfurori da ke dauke da phytosterols, akwai wasu muhawara game da tasirin su lokacin da aka ɗauka a matsayin kari. Wasu masu bincike sunyi jayayya da cewa, lokacin da aka tsarkake a lokacin aikin sarrafawa, kwayoyin da ke samuwa a cikin kari ba su da tasiri sosai.
Wannan yana nufin cewa wasu kariyar phytosterol bazai rage ƙwayar cholesterol ba idan mai sana'a ba su da kyau.
Wannan ba lamari ne ga phytosterols samu a abinci, daga waken soya zuwa shimfidawa. Wadannan sinadaran suna da tasiri sosai kuma zai iya zama tasiri a rage yawan cholesterol.
Mene Ne Ya kamata Ya San Ka?
Kun rigaya sani cewa cin abinci da kayan lambu yana da kyau a gare ku, kuma yanzu ku san wani dalili na dalili kenan. Ya zuwa yanzu, phytosterols sun kasance sun rage yiwuwar samun ci gaban atherosclerosis a cikin mutane masu lafiya. Duk da haka, ya kamata ka sani cewa masu bincike suna ci gaba da bincike akan yiwuwar amfani da tsinkayen jiki na tsawon lokaci don haifar da atherosclerosis.
Akwai banda daya ga gano cewa cin abinci da ke dauke da phytosterols yana da kyau a gare ku. Wannan ya shafi mutanen da ke da nakasar kwayoyin halitta da ake kira phytosterolemia, ko sitosterolemia. Wannan yana haifar da matsanancin matakan phytosterols a cikin jini kuma zai iya haifar da ƙananan atherosclerosis.
> Sources:
> Gylling H, Simonen P. Phytosterols, phytosterols, da lipoprotein metabolism. Kayan shafawa . 2015; 7: 7965-7977.
> Ostlund RE Jr. Phytosterols, shayewar cholesterol da abinci mai kyau. Lipids. 2007; 42 (1); 41-45.
> Pinedo S, Vissers MN, Von Bergmann K, et al. Matakan plasma na sterols da kuma hadarin cututtukan cututtuka na jijiyoyin jini: watakila binciken EPIC-Norfolk mai yiwuwa. J Lipid Res. 2007; 48: 139-144.
> Saji J, Sorokin AV, Thompson PD. Phytosterols da cututtuka na jijiyoyin jini. Curr Opin Lipidol . 2007; 18 (1): 35-40.