IiPhytosterols zihlala zongezwa ekutyeni kunye nezongezelelo zokuphucula impilo yentliziyo.
Ezi khompawundi zaziwa ukuthoba amanqanaba cholesterol ngokunciphisa ukufunxa cholesterol.
Nangona kunjalo, uphando luye lwaqaphela iziphumo eziphikisanayo malunga nokuba njani iiphytosterols inokuchaphazela impilo yakho.
Eli nqaku lijonga ngokuthe ngqo kwii-phytosterols, kubandakanywa nokuba ziphi, ukutya ezifumaneka kuzo, kunye neenzuzo ezinokubakho kunye nokulimala kokubandakanya ekudleni kwakho.
Nadine Greeff / Stocksy United
Uluhlu lwangaphakathi
Ziziphi iiphytosterols?
IiPhytosterols, ezikwabizwa ngokuba zii-sterols zezityalo, yintsapho yeemolekyuli ezinxulumene ne-cholesterol.
Zifumaneka ngokwendalo kwiintlobo ngeentlobo zezityalo. Njengecholesterol, ziyinxalenye ephambili yolwakhiwo lwenwebu zeseli ().
I-Campesterol, i-beta-sitosterol kunye ne-stigmasterol zezona iiphytosterols Okona kutya kuxhaphakileyo okusekelwe kwizityalo okufumana kwisidlo sakho. Zifumaneka ngokwemvelo kukutya okunje ngamandongomane, iimbewu, kunye neoyile yemifuno, kwaye zongezwa kukutya okucutshungulweyo okufana nemargarine ().
Ngenxa yokuba i-phytosterols inokuthintela ukufunxa kwe-cholesterol, zihlala zithathwa njengendlela yokuphucula impilo yentliziyo kunye nokunciphisa amanqanaba egazi le-LDL (embi) i-cholesterol.
Nangona kunjalo, kuqikelelwa ukuba kuphela malunga ne-2% ye-phytosterols ekutyeni ifunnwe ngumzimba wakho, xa kuthelekiswa malunga ne-50% ye-cholesterol ().
UMXHOLO
I-Phytosterols luhlobo lwekhompawundi efumaneka kwiindongomane, iimbewu, i-oyile yemifuno kunye nemargarine. Zihlala zisetyenziselwa ukunciphisa amanqanaba e-cholesterol, nangona umzimba wakho uthatha kuphela ixabiso elincinci.
Imithombo yokutya
Ukutya okuninzi kwezityalo okunempilo kuqulethe inani elikhulu le-phytosterols, kubandakanywa (, ):
- Amantongomane: Ipistachios, i-macadamia nuts, iialmonds, i-cashews, amandongomane, ihazelnuts
- Imbewu: imbewu yethanga, imbewu kajongilanga, imbewu yevatala
- Iziqhamo: iipayinapile, iiorenji, amaqunube, iibhanana, iiapile, iiapilkosi
- Imifuno: i-artichokes, i-broccoli, iimbotyi eziluhlaza, ikhaphetshu, i-asparagus, iitapile, i-celery, i-cauliflower
- Iimbotyi: ii-chickert, iilentile, iimbotyi zemung, iimbotyi ze-adzuki, isoya
- Ioyile: ioli yeoli, ioli ye-argan, ioli yelanga, ioli ye-canola
Ngesi sizathu, uphando oluthile lubonise ukuba abantu abatya ukutya kwemifuno okanye imifuno badla kakhulu iiphytosterols kunabantu abakukutya okungezona imifuno ().
Ngokufanayo, izidlo zabazingeli-abaqokeleli bamandulo, ezazityebile kukutya kwezityalo okunje ngamandongomane kunye nembewu, kuqikelelwa ukuba ziqulathe malunga ne-2,5 ukuya ku-5 amaxesha amaninzi e-phytosterols kunomndilili wokutya kwanamhlanje ().
Ngelixa la maqela amandulo abantu afumana i-phytosterols eninzi ekutyeni kwezityalo, abantu abaninzi namhlanje bafumana rhoqo i-phytosterols ezongeziweyo kwi-oyile yemifuno esulungekisiweyo kunye nokutya okucutshungulweyo okufana nemargarine.
Ukongezelela, iinkozo ziqulethe i-phytosterols kwaye ingaba ngumthombo omhle kubantu abadla ukutya okuziinkozo (, , ).
Ngokuqhelekileyo kuyamkelwa ukuba ukutya ubuncinane iigram ezi-2 ze-phytosterols ngosuku kunokunciphisa ngokuphawulekayo i-LDL (embi) amanqanaba e-cholesterol.
Ukunika ireferensi, ikomityi enye (1 grams) ye-chickpeas iqulethe malunga ne-170 mg ye-phytosterols, i-206 ounce (i-3,5 grams) yokuhanjiswa kwebhatata iqulethe i-100 mg, kunye necephe eli-105 (iigram ezili-1) zekhokhonathi yeoli yejongilanga iqulethe i-14 mg (,) .
Gcina ukhumbule ukuba i-oyile ecocekileyo yemifuno, i-margarine, okanye i-phytosterol supplements ayiboneleli ezinye izondlo ezinenzuzo njengefiber okanye iivithamini C, K, okanye A. Ngoko ke, kungcono ukuba utye nje ukutya okuninzi ukutya okuqulethe i-phytosterols ukuba unqwenela. ukwandisa ukusetyenziswa kwakho.
UMXHOLO
Ukutya kwezityalo njengamantongomane, imbewu, imifuno kunye nemifuno zityebile kwi-phytosterols. Abantu abaninzi bahlala besebenzisa i-oyile yemifuno ecocekileyo kunye nokutya okucutshungulwayo okuhlala kuqulethe i-phytosterols eyongeziweyo.
Iinzuzo zempilo ezinokubakho
Uphononongo lubonisa ukuba i-phytosterols inokubonelela ngeenzuzo ezininzi, ngakumbi xa kufikwa kumanqanaba e-cholesterol kunye nomngcipheko womhlaza.
Inokunciphisa amanqanaba e-cholesterol
Emathunjini akho, iiphytosterols zikhuphisana ne-cholesterol yokutya kwii-enzymes ezithile ezifunekayo kwimetabolism yazo. Oku kunokunciphisa ukufunxa kwe-cholesterol ngama-30-50% ().
Ngokutsho kolunye uphando, ukutya ubuncinane i-2 grams ye-phytosterols ngosuku kunokunciphisa izinga legazi lakho le-LDL (embi) ye-cholesterol malunga ne-8 ukuya kwi-10%. Nangona kunjalo, kufuneka kuqatshelwe ukuba olu pho nonongo lusebenzise izongezo zedosi ephezulu, hayi imithombo yokutya yendalo ().
I-Phytosterols iluncedo kakhulu kubantu abane-cholesterol ephezulu kuba ibonakaliswe ukuphucula ukusebenza kwe-statins, uhlobo lwechiza lokunciphisa i-cholesterol ().
Nangona icholesterol ingazibangeli ngokuthe ngqo iingxaki zentliziyo, icholesterol eninzi egazini ingunobangela wesifo sentliziyo ( ).
Inokunciphisa umngcipheko wemihlaza ethile
Obunye ubungqina bubonisa ukuba i-phytosterols inokunciphisa umngcipheko ngabanye.
Uphononongo lwabantu lubonisa ukuba ukusebenzisa inani eliphezulu le-phytosterols kunokudibaniswa nomngcipheko ophantsi wesisu, imiphunga, isibindi, isifuba, i-prostate kunye nomhlaza we-ovarian (,).
Uvavanyo lwetyhubhu kunye nezifundo zezilwanyana zikwabonisa ukuba i-phytosterols inokuba neempawu ezichasayo umhlaza kwaye inokucothisa ukukhula kunye nokusasazeka kwamathumba (, , ).
Khumbula, nangona kunjalo, ukuba izifundo ebantwini azithatheli ngqalelo ezinye izinto ezinokudlala indima ekuphuhliseni umhlaza, njengembali yentsapho, umsebenzi womzimba, ukusetyenziswa kotywala kunye nokutshaya.
Ukongeza, uninzi lwetyhubhu yovavanyo kunye nezifundo zezilwanyana ziye zaqhutywa kusetyenziswa izixa ezikhulu ze-phytosterol ezigxininiswe kakhulu ezidlula isixa obuya kuzifumana ngokwemvelo kwisidlo sakho.
Ke ngoko, uphando olongezelelweyo luyafuneka ukufumanisa ukuba i-phytosterols inokuchaphazela njani ukukhula komhlaza ebantwini xa isetyenziswe ngokwexabiso eliqhelekileyo njengenxalenye yokutya okunempilo.
phinda Uqalele
I-Phytosterols inokunciphisa amanqanaba e-cholesterol nge-8-10%. Ezinye izifundo zikwacebisa ukuba zinokudityaniswa kumngcipheko ophantsi womhlaza, nangona uphando oluninzi luyafuneka.
Izinto ezinokuthi zenzeke
Nangona iiphytosterols zinokunxulunyaniswa neenzuzo ezininzi, kukwakho nezinye izinto ezingeloncedo ekufuneka ziqwalaselwe.
Inokunyusa ukwakheka kwe-plaque
Olunye uphando lubonisa ukuba i-phytosterols inokunyusa i-plaque buildup kwi-artery yakho, enokuthi ibe negalelo kwimeko eyaziwa ngokuba (,).
Oku kunokunciphisa imithambo, nto leyo eyenza kube nzima ukuba intliziyo yakho impompe igazi kuwo wonke umzimba wakho ().
Oku kubangela umdla ngokukodwa kubantu abanesimo sofuzo esibizwa ngokuba sitosterolemia. I-Sitosterolemia ibangela ukuba umzimba uthabathe inani elikhulu le-phytosterols egazini, okwandisa umngcipheko wokwakhiwa kwe-plaque kunye nesifo senhliziyo ().
Ukanti uphando luyaphikisana.
Ngokomzekelo, uphando oludala kunye nolutsha lwakutshanje kubantu kunye nezilwanyana lubonise ukuba ukwanda kokusetyenziswa kwe-phytosterols akuhambelani nomngcipheko ophezulu we-atherosclerosis. Ngokuchasene noko, bafumanisa ukuba kunokukhuthaza ukujikeleza kwegazi ngokuhlanjululwa kwemithambo yegazi ( , , ).
Ngaloo ndlela, uphando oluninzi luyafuneka ngesihloko.
Inokunyusa umngcipheko wesifo senhliziyo
Nangona uphando lubonisa ukuba i-phytosterols inokunciphisa i-LDL (embi) amanqanaba e-cholesterol, uphando oluphanda ukuba lunokunciphisa umngcipheko wesifo senhliziyo lube neziphumo ezixubileyo.
Ngokomzekelo, uphando lwe-2007 aluzange lufumane ingozi yokwanda kwesifo senhliziyo kubantu abanezinga eliphezulu legazi le-phytosterols ().
Ukongezelela, uphando lweveki ye-12 yabantu abangama-232 abane-cholesterol ephezulu babonise ukuba ukutya okunamafutha aphantsi kunye ne-3 grams ye-phytosterols eyongezelelweyo ngosuku akuzange kuthintele iimpawu zempilo ye-circulatory ().
Ngakolunye uhlangothi, uphando oluninzi oludala luye lwabonisa ukuba amanqanaba anyukayo e-phytosterols egazini anokudibaniswa nomngcipheko ophezulu wokuba nesifo senhliziyo okanye ukuhlaselwa yintliziyo (,,).
Olunye uphononongo luphinde lwaphawula ukuba abanye abantu banokuhlukahluka kofuzo kwiiprotheyini ezithile ezandisa ukufunxwa kwe-phytosterols emathunjini - kwaye ukuba nezi proteni zinokudityaniswa nomngcipheko wokwanda kwesifo senhliziyo ().
UMXHOLO
Olunye uphando lubonisa ukuba i-phytosterols inokunyusa i-plaque buildup kwimithambo yegazi kwaye inokudibaniswa nomngcipheko ophezulu wesifo senhliziyo. Nangona kunjalo, uphando olungakumbi luyafuneka.
Umgca osezantsi
Kwiminyaka emininzi, i-phytosterols ibe yinxalenye yokutya komntu njengenxalenye yemifuno, i-legumes kunye nokunye ukutya kwezityalo.
Namhlanje, zongezwa ekutyeni okugayiweyo, kuquka neentlobo ezininzi zemajarini.
Uphononongo lubonisa ukuba ukusetyenziswa okuphezulu kwe-phytosterols kunokunxulunyaniswa namanqanaba asezantsi e-cholesterol kunye nomngcipheko ophantsi weentlobo ezithile zomhlaza.
Nangona kunjalo uphando kwezinye iimpembelelo zabo ezinokubakho kwimpilo yentliziyo, kubandakanywa nempembelelo yabo kwi-plaque buildup kunye nesifo senhliziyo, uye wavelisa iziphumo ezixubileyo. Ngaloo ndlela, uphando olungakumbi luyafuneka.
Ekugqibeleni, kukulungele ukwandisa ukutya kwakho ngokunandipha ukutya kwezityalo ezinomsoco kunokutya okucutshungulwayo kunye nezongezelelo eziqiniswe ngeephytosterols.
