Phytosterols toshe ƙwayar cholesterol, rage yawan ƙwayar cholesterol na jini
Phytosterols sune rukuni na mahaifa masu samowa wadanda suke da tsarin kama da cholesterol a jikin mutum. A lokacin cinyewa, suna yin gasa tare da cinyewar cholesterol a cikin sashin kwayar cutar, ta hana shi kuma, sakamakon haka, rage yawan ƙwayar cholesterol na jini. Wasu binciken sun gano cewa yin amfani da nau'i na nau'o'i biyu na phytosterols a rana zai iya taimaka maka rage ƙwayar cholesterol LDL , ko "bad" cholesterol, ta hanyar 10%.
Mafi yawancin mutane, duk da haka, ba su samun kusan kusan biyu grams kowace rana. Amfanin cin abinci na yau da kullum na yau da kullum tsakanin 78 da 500 MG kowace rana, har ma da masana'antun abinci da ke wadata kayan abinci da yawa tare da fili.
Phytosterol Ƙarin
Duk da yake akwai karin kayan da ke dauke da kwayoyin halitta, shaidun suna ci gaba akan ko suna da aminci ga amfani da dogon lokaci. Duk da yake suna nuna cewa an yi musu haƙuri, ƙananan binciken da ake samu a kan tasirin su shine rikice-rikice ; wasu binciken sun nuna cewa sun kamu da cutar cututtukan zuciya, yayin da wasu sun ce za su tada shi. Saboda wannan dalili, masana da yawa sun bada shawarar samun phytosterols daga dukkanin kayan abinci. A gaskiya ma, Ƙungiyar Zuciya ta Amirka ba ta bayar da shawarar samar da abinci na jiki ba, don ci gaba da cin abinci. kawai waɗanda ke da babban hawan cholesterol ko kuma sun sami ciwon zuciya.
Samun Phytosterols Daga Abincin
Gaskiyar ita ce, zaka iya ƙarfafa yadda kake amfani da phytosterols na halitta, da kuma girbin amfanin lafiyar su, ta hanyar haɓaka kayan abinci a cikin abincinka.
Kodayake phytosterols suna da wuya a ƙayyade cikin abinci saboda fiye da 200 daga gare su akwai, yawancin da aka samo su a cikin abinci shine sitosterol, stigmasterol, anthrasterol da campesterol. Duk da yake wannan jerin bai dace ba, ya kamata ya ba ka ra'ayi game da abubuwan da ke ciki na phytosterol cikin lafiya, abincin abinci.
Saboda hanyoyi daban-daban da aka yi amfani da su, yawancin abin da ke ciki na phytosterol zai iya bambanta daga binciken zuwa binciken.
Abincin da ke biye sun ƙunshi mafi yawan adadin phytosterols:
- Kwayoyi
- Dukan kayayyakin hatsi
- Kayan lambu
- 'Ya'yan itãcen marmari
Kwayoyi
Kwayoyi sun ƙunshi nau'o'in phytosterols masu yawa, jere tsakanin 95 da 280 MG da 100 g hidimar kwayoyi. Nazarin da aka nuna sun nuna cewa mafi yawancin kwayoyi na iya samun tasirin tasiri a kan labarun ku . Wadannan kwayoyi suna da abubuwan da suka fi dacewa da phytosterol:
- Almonds - 187 MG da 100 g hidima
- Walnuts - 113 MG da 100 g hidima
- Pistachios - 280 MG da 100 g hidima
- Macadamias - 198 MG da 100 g hidima
- Pecans - 150 MG da 100 g hidima
Gurasa ko cin su a fili su ne hanyoyin lafiya don shirya kwayoyi. Crying ko yalwar kwayoyin salting zai iya samun mummunar tasiri akan lafiyar zuciyar ku idan kun ci wadannan nau'in kwayoyi a akai-akai.
Dukan Abincin Gurasa
Abinci na gari na ciki - ciki har da hatsin rai, sha'ir, da oatmeal - suna da yawa a yawancin nau'o'in na gina jiki. Wasu samfurori na hatsi suna dauke da adadin phytosterol. Wadannan hatsi suna da abubuwan da suka fi dacewa da phytosterol:
- Flaxseed - 210 MG da 100 g hidima
- Alkama na hatsi - 197 MG da rabin rabi
- Rye gurasa - 33 MG da biyu yanka
Kuna iya gwada amfani da iri na flax ko alkama na alkama kamar saffon salatin ko ƙara su zuwa safiya asirin sa ko kuma oatmeal.
Kuma don kiyaye gurasar Rye da lafiya, kada ku ƙaddamar da shi tare da jam. Kuna iya gwada man shanu, kamar almond.
'Ya'yan itãcen marmari da kayan lambu
Kodayake 'ya'yan itatuwa da kayan marmari na iya ɗauke da ƙananan nau'o'in na jiki idan aka kwatanta da kwayoyi da hatsi cikakke, su ma sun ƙunshi nau'in bitamin, ma'adanai, zazzafan fiber , da sauran sinadarai masu lafiya wadanda zasu sanya su cholesterol-friendly. Bugu da kari, yin gyaran alkama ko kayan lambu tare da man zaitun ya bunkasa abun ciki na phytosterol; daya tablespoon fakitoci 30mg. Wadannan 'ya'yan itatuwa da kayan marmari sun ƙunshi mafi yawan nau'o'in phytosterols:
- Broccoli - 49.4 MG da 100 g hidima
- Red albasa - 19.2 MG da 100 g hidima
- Carrot - 15.3 MG da 100 g hidima
- Masara - 70 MG da 100 g hidima
- Brussels sprouts - 37 MG da 100 g hidima
- Alayya (daskararre) - 10.2 MG da 100 g hidima
- Strawberry - 10 MG da 100 g hidima
- Blueberry - 26.4 MG da 100 g hidima
- Banana - 16 MG da 100 g hidima
- Letas - 38 MG da 100 g hidima
Sources:
Piironen V, Toivo J, Puupponen-Pimia R, et al. Shuka sterols a cikin kayan lambu, 'ya'yan itatuwa da berries. J Sci Food Agricultural 2003; 83: 330-337.
Chen CY, Blumberg JB. Phytochemical abun da ke ciki na kwayoyi. Asia Pac J Clin Nutr 2008; 17 (S1): 329-332.
Cleveland Clinic. Phytosterols, Sterols, da Stanols.
Rolfes SR, Whitney E. Mahimmancin Abinci, 13th na 2013.
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