Phytosterols hoʻohui pinepine ʻia i nā meaʻai a me nā mea hoʻohui e hoʻomaikaʻi ai i ke olakino naʻau.
ʻIke ʻia kēia mau pūhui e hoʻohaʻahaʻa i nā pae cholesterol ma o ka hoʻohaʻahaʻa ʻana i ka absorption cholesterol.
Eia naʻe, ua ʻike ka noiʻi i nā hopena kū'ē e pili ana i ke ʻano phytosterols hiki ke hoʻopilikia i kou olakino.
Ke nānā pono nei kēia ʻatikala i nā phytosterols, me ke ʻano o ia mau mea, nā meaʻai i loaʻa iā lākou, a me nā pono kūpono a me nā pōʻino o ka hoʻokomo ʻana iā lākou i kāu meaʻai.
Nadine Greeff/Stocksy United
Ka papa o nā mea
He aha nā phytosterols?
Phytosterols, i kapa ʻia hoʻi nā mea kanu sterols, he ʻohana o nā molekala pili i ka cholesterol.
Loaʻa maoli lākou i nā mea kanu like ʻole. E like me ka cholesterol, he ʻano hana nui lākou o nā membrane cell ().
ʻO Campesterol, beta-sitosterol a me stigmasterol nā phytosterols ʻO nā meaʻai maʻamau maʻamau i loaʻa iā ʻoe mai kāu ʻai. Loaʻa maoli lākou i nā meaʻai e like me nā nati, nā ʻanoʻano, a me nā aila meaʻai, a ua hoʻohui ʻia lākou i kekahi mau meaʻai i hana ʻia e like me ka margarine ().
No ka mea hiki i nā phytosterols ke pale i ka absorption o ka cholesterol, ua ʻōlelo pinepine ʻia lākou he ala e hoʻomaikaʻi ai i ke olakino o ka naʻau a hoʻemi i ke kiʻekiʻe o ke koko o ka LDL (ʻino) cholesterol.
Eia nō naʻe, ua manaʻo ʻia aia ma kahi o 2% wale nō o nā phytosterols i loko o ka meaʻai e komo i kou kino, ke hoʻohālikelike ʻia me kahi o 50% o ka cholesterol ().
OLELO HOOLAHA
ʻO nā phytosterols kekahi ʻano o ka hui i loaʻa i nā nati, nā ʻanoʻano, ka aila meaʻai a me ka margarine. Hoʻohana pinepine ʻia lākou e hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol, ʻoiai he liʻiliʻi wale nō ka lawe ʻana o kou kino.
Nā kumu meaʻai
Nui nā meaʻai meaʻai olakino i loaʻa i ka nui o nā phytosterols, me (, ):
- Hua kukui: pistachios, nati macadamia, almonds, cashews, peanuts, hazelnuts
- Nā hua: ʻanoʻano ʻukena, ʻanoʻano pua pua, ʻanoʻano meloni
- Nā huaʻai: pineapples, alani, hua, maiʻa, ʻāpala, apricots
- Nā meaʻai: artichokes, broccoli, piʻi ʻōmaʻomaʻo, kāpeti, asparagus, ʻuala, seleri, puaʻala.
- Legumes: moa, lentila, mung pi, adzuki beans, soy
- Nā ʻaila: ʻaila ʻoliva, ʻaila argan, ʻaila sunflower, ʻaila canola
No kēia kumu, ua hōʻike kekahi mau noiʻi ʻana i ka poʻe ma ka meaʻai vegan a i ʻole nā meaʻai meaʻai meaʻai maʻamau e ʻai i nā phytosterols ma mua o ka poʻe ma nā meaʻai meaʻai ʻole ().
Pēlā nō, ʻo nā meaʻai a ka poʻe hahai holoholona kahiko, i waiwai i nā meaʻai mea kanu e like me nā nati a me nā ʻanoʻano, ua manaʻo ʻia aia ma kahi o 2,5 a 5 mau manawa ʻoi aku ka nui o nā phytosterols ma mua o ka awelika o nā meaʻai hou ().
ʻOiai ua loaʻa i kēia mau pūʻulu kahiko ka nui o nā phytosterols mai nā meaʻai mea kanu, nui ka poʻe i kēia lā e loaʻa mau i nā phytosterols i hoʻohui ʻia mai nā aila meaʻai i hoʻomaʻemaʻe ʻia a me nā meaʻai i hana ʻia e like me ka margarine.
Eia kekahi, loaʻa i nā kīʻaha nā phytosterols a hiki ke lilo i kumu maikaʻi no ka poʻe e ʻai nui i ka palaoa (, , ).
Ua ʻae ʻia ʻo ka ʻai ʻana i ka liʻiliʻi o 2 grams o nā phytosterols i kēlā me kēia lā hiki ke hoʻemi nui i nā pae cholesterol LDL (ʻino).
No ka hōʻike ʻana, ʻo 1 kīʻaha (170 grams) o ka moa i loaʻa ma kahi o 206 mg o nā phytosterols, he 3,5 auneke (100 grams) o ka lawelawe ʻana o ka ʻuala he 105 mg, a ʻo 1 punetēpē (14 grams) o ka ʻaila niu he 69 mg (, ) .
E hoʻomanaʻo ʻaʻole hāʻawi nā aila mea kanu i hoʻomaʻemaʻe ʻia, margarine, a i ʻole phytosterol i nā meaʻai ʻē aʻe e like me ka fiber a i ʻole nā huaora C, K, a i ʻole A. No laila, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā meaʻai āpau i loaʻa nā phytosterols inā makemake ʻoe. e hoʻonui i kāu ʻai.
OLELO HOOLAHA
ʻO nā mea kanu e like me nā nati, nā ʻanoʻano, nā mea kanu a me nā legumes he waiwai i nā phytosterols. He nui ka poʻe e ʻai mau i nā aila ʻaila i hoʻomaʻemaʻe ʻia a me nā meaʻai i hoʻopaʻa ʻia i loaʻa pinepine nā phytosterols.
Nā pōmaikaʻi ola kino
Hōʻike nā haʻawina e hāʻawi nā phytosterols i nā pono he nui, ʻoi aku ka nui o ka pae cholesterol a me ka maʻi kanesa.
Hiki ke hoʻemi i ka pae cholesterol
I kou ʻōpū, hoʻokūkū ka phytosterols me ka cholesterol meaʻai no kekahi mau enzyme e pono ai no kā lākou metabolism. Hiki i kēia ke hoʻemi i ka lawe ʻana o ka cholesterol ma 30-50% ().
Wahi a kekahi noiʻi, ʻo ka ʻai ʻana i ka liʻiliʻi o 2 grams o nā phytosterols i kēlā me kēia lā hiki ke hoʻemi i kou pae koko o ka LDL (ʻino) cholesterol ma kahi o 8 a 10%. Eia naʻe, pono e hoʻomaopopo ʻia ua hoʻohana kēia haʻawina i nā mea hoʻohui kiʻekiʻe, ʻaʻole nā kumu meaʻai maoli ().
He mea kōkua nui nā phytosterols no ka poʻe me ka cholesterol kiʻekiʻe no ka mea ua hōʻike ʻia lākou e hoʻonui i ka maikaʻi o nā statins, kahi ʻano lāʻau hoʻohaʻahaʻa cholesterol ().
ʻOiai ʻaʻole pili pono ka cholesterol i nā pilikia o ka naʻau, ʻo ka cholesterol kiʻekiʻe i loko o ke koko he mea pilikia ia no ka maʻi puʻuwai ().
Hiki ke hoemi i ka pilikia o kekahi mau ma'i ma'i
Hōʻike kekahi mau hōʻike e hiki i nā phytosterols ke hōʻemi i kou pilikia e kekahi.
Hōʻike nā haʻawina kanaka e pili ana ka ʻai ʻana i ka nui o nā phytosterols i kahi maʻi haʻahaʻa o ka ʻōpū, ka māmā, ka ate, ka umauma, ka prostate a me ka maʻi maʻi ovarian (, ).
Hōʻike pū ʻia nā haʻawina hoʻāʻo a me nā holoholona e loaʻa i nā phytosterols nā waiwai anti-cancer a hiki ke hoʻolōʻihi i ka ulu ʻana a me ka laha ʻana o nā maʻi koko (, , ).
E hoʻomanaʻo naʻe, ʻaʻole noʻonoʻo nā haʻawina i ke kanaka i nā kumu ʻē aʻe e hiki ke hoʻokō i ka ulu ʻana o ka maʻi kanesa, e like me ka mōʻaukala ʻohana, ka hoʻoikaika kino, ka inu ʻana i ka waiʻona a me ka puhi paka.
Hoʻohui ʻia, ua mālama ʻia ka nui o nā paipu hoʻāʻo a me nā holoholona me ka hoʻohana ʻana i nā phytosterols koʻikoʻi nui i ʻoi aku ma mua o ka nui āu e loaʻa maoli ai mai kāu ʻai.
No laila, pono ka noiʻi hou aʻe e hoʻoholo ai i ka hopena o ka phytosterols i ka ulu ʻana o ka maʻi maʻi i loko o ke kanaka ke ʻai ʻia i ka nui maʻamau ma ke ʻano o ka meaʻai olakino.
hōʻuluʻulu manaʻo
Hiki i nā Phytosterols ke hoʻemi i ka pae cholesterol ma 8-10%. Manaʻo kekahi mau haʻawina e pili ana paha lākou i kahi haʻahaʻa haʻahaʻa o ka maʻi kanesa, ʻoiai ʻoi aku ka nui o ka noiʻi.
Nā hemahema kūpono
ʻOiai pili paha nā phytosterols me nā pono he nui, aia kekahi mau hemahema e noʻonoʻo ai.
Hiki ke hoʻonui i ke kūkulu ʻana o ka plaque
Ke hōʻike nei kekahi mau noiʻi e hiki i nā phytosterols ke hoʻonui i ke kūkulu ʻana o ka plaque i loko o kou aʻa, hiki ke kōkua i kahi maʻi i kapa ʻia ʻo (,).
Hiki i kēia ke hōʻemi i nā ʻaʻaʻa, ʻoi aku ka paʻakikī o kou puʻuwai e pāpaʻi i ke koko a puni kou kino ().
He mea hoihoi loa kēia i ka poʻe me kahi maʻi genetic i kapa ʻia ʻo sitosterolemia. ʻO ka Sitosterolemia ke kumu o ke kino e komo i ka nui o nā phytosterols i loko o ke kahe koko, kahi e hoʻonui ai i ka pilikia o ka hoʻokumu ʻana o ka plaque a me ka maʻi puʻuwai ().
He kū'ē naʻe ka noiʻi.
No ka laʻana, ua hōʻike ʻia nā noiʻi kahiko a me nā mea hou i nā kānaka a me nā holoholona ʻaʻole pili ka hoʻonui ʻia ʻana o ka phytosterols me kahi kiʻekiʻe o ka atherosclerosis. ʻO ka mea ʻē aʻe, ua ʻike lākou hiki iā ia ke hoʻoikaika i ke kahe koko ma o ka hoʻonui ʻana i nā kīʻaha koko (, , ).
No laila, pono hou ka noiʻi ʻana ma ke kumuhana.
Hiki ke hoʻonui i ka pilikia o ka maʻi puʻuwai
ʻOiai ke hōʻike nei nā noiʻi e hiki i nā phytosterols ke hoʻemi i nā pae cholesterol LDL (ʻino), nā noiʻi e noiʻi ana inā hiki iā lākou ke hōʻemi i ka hopena o ka maʻi puʻuwai ua loaʻa nā hopena like ʻole.
No ka laʻana, ʻaʻole i loaʻa i kahi haʻawina 2007 ka piʻi ʻana o ka maʻi puʻuwai i nā poʻe me ke kiʻekiʻe o ke koko o nā phytosterols ().
Eia kekahi, ua hōʻike ʻia kahi noiʻi 12 pule o 232 poʻe me ka cholesterol kiʻekiʻe i ka ʻai ʻana i kahi pālahalaha haʻahaʻa me 3 grams o nā phytosterols i hoʻohui ʻia i kēlā me kēia lā ʻaʻole i hoʻopilikia i nā hōʻailona o ke olakino circulatory ().
Ma ka ʻaoʻao ʻē aʻe, ua hōʻike ʻia kekahi mau noiʻi kahiko e pili ana ka piʻi ʻana o nā phytosterols i loko o ke koko i kahi kiʻekiʻe o ka hoʻomohala ʻana i ka maʻi puʻuwai a i ʻole ka maʻi puʻuwai (, , ).
Ua ʻike ʻia kekahi loiloi he ʻano ʻano genetic kekahi o kekahi poʻe e hoʻonui ai i ka absorption o nā phytosterols i loko o ka ʻōpū - a ʻo ka loaʻa ʻana o kēia mau protein hiki ke hoʻopili ʻia i ka piʻi ʻana o ka maʻi puʻuwai ().
OLELO HOOLAHA
Ke hōʻike nei kekahi mau haʻawina e hiki i nā phytosterols ke hoʻonui i ke kūkulu ʻana i ka plaque i loko o kou mau kīʻaha koko a pili paha i kahi kiʻekiʻe o ka maʻi puʻuwai. Eia naʻe, pono ka noiʻi hou aku.
ʻO ka laina lalo
No nā kenekulia, ua lilo nā phytosterols i ʻāpana o ka ʻai kanaka ma ke ʻano he ʻāpana o nā mea kanu, legumes a me nā meaʻai mea kanu ʻē aʻe.
I kēia lā, hoʻohui ʻia lākou i kekahi mau meaʻai i hana ʻia, me nā ʻano ʻano margarine.
Hōʻike nā haʻawina e pili ana ka ʻai nui ʻana i nā phytosterols me nā pae cholesterol haʻahaʻa a me ka haʻahaʻa haʻahaʻa o kekahi mau ʻano maʻi kanesa.
Akā naʻe, ʻo ka noiʻi ʻana i kā lākou mau hopena ʻē aʻe i ke olakino o ka naʻau, me ka hopena o kā lākou hopena i ka hoʻokumu ʻana o ka plaque a me ka maʻi maʻi puʻuwai, ua loaʻa nā hopena like ʻole. No laila, pono hou ka noiʻi.
ʻO ka hope loa, ʻoi aku ka maikaʻi o ka hoʻonui ʻana i kāu ʻai ʻana ma o ka ʻai ʻana i nā meaʻai mea kanu ʻoi aku ka momona ma mua o nā meaʻai i hoʻoponopono ʻia a me nā mea hoʻohui i hoʻopaʻa ʻia me nā phytosterols.
