Phytosterols ayaa xannibay baruurta, oo hoos u dhigta heerarka dhiigga ee dhiigga
Phytosterols waa koox ka mid ah xeryahooda dhirtu ka kooban tahay kuwaas oo qaabdhis ahaan la mid ah kolestaroolka jirka ee bini'aadamka. Marka la wada baabbi'iyo, waxay la tartamaan xayawaanka kolesteroolka ee habka dheef-shiidka, xannibista iyo, natiijada, hoos u dhigidda heerarka dhiigga ee dhiigga. Daraasadaha qaarkood waxay ogaadeen in isticmaalka laba garaam oo phytosterol ah maalintii ay kaa caawin karto inaad hoos u dhigto kolestaroolka LDL , ama "xun" kolestarool, 10%.
Dadka intooda badan, si kastaba ha ahaatee, kama helayaan meel u dhow laba garaam maalintii. Cunto qaadashada cuntada maanta ee phytosterol u dhexeeya 78 iyo 500 mg maalintii, xitaa kuwa cunta raashinka oo kobciya cuntooyin badan oo caan ah oo leh agagaarka.
Kajirinta Phytosterol
Inkastoo ay jiraan waxyaabo dheeraad ah oo ay ku jiraan phytosterols, xeerbeegtu weli way ka baxaysaa hadday ammaan tahay isticmaalka muddada dheer. Inkastoo ay u muuqdaan inay si fiican u dulqaadanayaan, cilmi-baaris xaddidan oo laga helayo saameyntooda ayaa ah iska-horimaad ; Daraasadaha qaarkood waxay soo jeediyaan in ay hoos u dhigto khatarta wadnaha, halka kuwa kalena ay soo jeediyaan inay kor u qaadaan. Sababtan awgeed, khabiiro badani waxay kugula talinayaan in ay qaadaan faytosterol dhamaan ilaha cuntada. Xaqiiqdii, Ururka Wadnaha ee Maraykanku ma kugula talinayaan cuntooyinka phytosterol-ku-badiyey qof walba; kaliya kuwa haysta kolestarool sare ama leh wadno xanuun.
Helitaanka Phytosterols ee Cuntada
Warka fiicani waa in aad si weyn u kordhin kartid qaadashada daawada phytosterols, oo aad uga faa'iideysato faa'iidooyinka caafimaadka, adoo kordhinaya cuntooyinka dhirta ee cuntadaada.
Inkasta oo phytosterols ay adag tahay in lagu ogaado cuntooyinka, sababtoo ah in ka badan 200 oo ka mid ah, kuwa ugu badan ee laga helo phytosterols ee cuntooyinka waa sitosterol, stigmasterol, anthrasterol iyo campesterol. Inkasta oo liistadani aysan ku jirin, waa inay ku siiyaan fikrad ah phytosterol oo ku saabsan caafimaadka, cuntada oo dhan.
Iyadoo loo eegayo habab kala duwan oo loo isticmaalo, cabirida phytosterol ee qiyaasta ayaa laga yaabaa inay waxoogaa kala duwantahay waxbarashada.
Cuntooyinka soo socda waxay ku jiraan xaddiga ugu badan ee phytosterols:
- Nuts
- Waxyaabaha hadhuudhka oo dhan ah
- Khudaarta
- Miraha
Nuts
Nuts waxa ku jira xaddi badan oo phytosterols ah, oo u dhaxaysa 95 iyo 280mg halkii 100 g ee lowska. Cilmi-baaristu waxay muujisay in cantoobo badan oo nuts ay saameyn ku yeelan karto astaamahaaga lipid . Nuts soo socda ayaa leh phytosterol-ka ugu sarreeya:
- Almonds - 187 mg halkii 100 g oo adeega
- Dhiigga - 113 mg halkii 100 g u adeega
- Pistachios - 280 mg halkii 100 g u adeega
- Macadamiya - 198 mg halkii 100 g u adeega
- Pecans - 150 mg halkii 100 g u adeega
Dareemista ama cunta cunta waa siyaabo caafimaad leh oo loo diyaariyo nuts. Kufsashada ama si adag u salaadda looska ayaa saameyn xun ku yeelan karta caafimaadkaaga wadnahaaga haddii aad u isticmaashid noocyada noocyada nuts si joogto ah.
Cuntada oo dhan
Cuntooyinka hadhuudhka ah oo dhan - oo ay ku jiraan galley, shaciir, iyo yaryar - waxay ku badan yihiin noocyo badan oo nafaqooyin ah. Qaar ka mid ah alaabooyinka hadhuudhka ah waxay kaloo ku jiraan xaddi badan oo phytosterol ah. Macdanta soo socota waxay leeyihiin phytosterol-ka ugu sarreeya:
- Kedis - 210 mg halkii 100 g ee adeega
- Jeermiska qamadiga - 197 mg koobi hal nus ah
- Rice rooti - 33 mg labadii duub
Waxaad isku dayi kartaa inaad isticmaasho abuurka jilicsan ama jeermiska qamadiga sida salad subag ama waxaad ku dari kartaa subaxdii smoothie ama yaryar.
Iyo si aad u ilaaliso Rice rooti caafimaad leh, ha u dusheeda leh macaanka macaanka. Waxaad tijaabin kartaa subag sabir ah, sida almond.
Miraha iyo Khudaarta
Inkasta oo miraha iyo khudradaha ay ku jiri karaan qadar yar oo ah phytosterols marka la barbar dhigo midhaha iyo miraha oo dhan, waxay sidoo kale ku jiraan noocyo kala duwan oo fitamiino ah, macdano, fiber , iyo waxyaabo kale oo caafimaad leh oo ka dhigaya kolesteroolka. Intaa waxaa dheer, dharkaaga salad ama khudradda saliidda sayniska ah waxay sare u qaadeysaa faytosterol; hal qaado oo baako 30mg. Miraha iyo khudradaha soo socda waxaa ku jira xadiga ugu badan ee phytosterols:
- Broccoli - 49.4 mg halkii 100 g u adeega
- Casaan gaduud - 19.2 mg halkii 100 g u adeega
- Karootada - 15.3 mg halkii 100 g u adeega
- Corn - 70 mg halkii 100 g u adeega
- Sprouts - 37 mg halkii 100 g u adeega
- Spinach (barafaysan) - 10.2 mg halkii 100 g u adeega
- Strawberry - 10 mg halkii 100 g u adeega
- Blueberry - 26.4 mg halkii 100 g u adeega
- Banana - 16 mg halkii 100 g u adeega
- Lettuce - 38 mg halkii 100 g ee adeega
Ilaha:
Piironen V, Toivo J, Puupponen-Pimia R, et al. Nadiifinta dhirta cagaaran, miraha iyo miraha. J Sci Food Agric 2003; 83: 330-337.
Chen CY, Blumberg JB. Qaybta Phytochemical ee lowska. Asia Pac J Clin Nutr 2008; 17 (S1): 329-332.
Cleveland Clinic. Phytosterols, Stterols, iyo Stanols.
Rolfes SR, Whitney E. Fahmitaanka Nafaqada, 13th ed 2013.
> Othman RA, Myrie SB, Jones PJ. Noocyada aan kolesteroolka ahayn iyo dheef-shiid kiimikaad ee kolesteroolka ku dhaca xuubka xummada. Atherosclerosis. 2013; 231 (2): 291-299.
> Higdon, Jane, Drake, Victoria, J., Delage, Barbara, Racette, Susan B. The Linus Pauling Institute Xarunta Macluumaadka Micronutrient. Phytosterols
> Racette, Susan B, Lin, Xiaobo, Lefevre, Michael, Anderson Spearie, Catherine, Inta badan, Marlene M, Ma, Lina, iyo Ostlund, Jr., Richard E. Am J Clin Nutr. Dhibaatooyinka dose ee fytosterolka cuntada ee dheef-shiid kiimikaad hooseeya: daraasad quudin oo kontaroolo. 2010 Jan; 91 (1): 32-38.