Ndị na-edozi ahụ na-egbochi ọgwụ cholesterol, na-ebelata ọkwa cholesterol ọbara
Phytosterols bụ otu nke ogige ndị sitere na osisi ndị nwere usoro yiri cholesterol n'ime ahụ mmadụ. Mgbe ha kpochapụrụ, ha na-eme ka eriri cholesterol banye na tract digestive, na-egbochi ya ma, dị ka a rụpụtara, na-ebelata ọkwa cholesterol ọbara. Ụfọdụ nnyocha achọpụtala na ịnweta gram abụọ nke phytosterols kwa ụbọchị nwere ike inyere gị aka belata cholesterol LDL , ma ọ bụ "ọjọọ" cholesterol, site na pasent 10.
Otú ọ dị, ọtụtụ ndị mmadụ adịghị enweta ihe ọ bụla nso gram abụọ kwa ụbọchị. Nri iri nri nke oge phytosterol dị n'etiti 78 na 500 mg kwa ụbọchị, ọbụnadị na ndị na-emepụta ihe oriri na-eme ka ọtụtụ ihe oriri na-emepụta na onyinye.
Phytosterol Mgbakwunye
Ọ bụ ezie na enwere ihe mgbakwunye nke nwere phytosterols, ndị juri ahụ ka na-ahụ ma hà nwere nchekwa maka iji oge dị ogologo. Ọ bụ ezie na ha na-enwekarị ndidi, nchọpụta dị oke nhọta na mmetụta ha dị iche iche ; ụfọdụ nnyocha na-egosi na ha na-ebute ọrịa ọrịa obi n'obi, ebe ndị ọzọ na-atụ aro ka ha bulie ya elu. N'ihi nke a, ọtụtụ ndị ọkachamara na-atụ aro ka ị nweta phytosterols sitere na isi nri nri. N'ezie, American Heart Association anaghị akwado phytosterol-nri ndị a kwadoro maka onye ọ bụla; ọ bụ naanị ndị nwere cholesterol dị elu ma ọ bụ ndị nwere nkụchi obi.
Na-enweta Phytosterols Site na Nri
Ozi ọma ahụ bụ na ị nwere ike ịkwalite mmetụ nke phytosterols na-emekarị, wee nweta uru ahụ ike ha, site n'inwekwu ihe oriri osisi gị na nri gị.
Ọ bụ ezie na phytosterols siri ike ịkọba ihe oriri n'ihi na ihe karịrị 200 n'ime ha dị, ihe kachasị ahụ phytosterols n'ihe oriri bụ sitosterol, stigmasterol, anthrasterol na campesterol. Ọ bụ ezie na ndepụta a anaghị etinye aka na ya, ọ ga-enye gị echiche nke phytosterol ọdịnaya na ahụike, ihe oriri zuru oke.
N'ihi ụzọ dịgasị iche iche a na-eji eme ihe, enwere ike ịghọta ihe dị iche iche nke phytosterol dị iche site na ọmụmụ ihe na ọmụmụ ihe.
Ihe oriri ndị a na-agụnye phytosterols kasị elu:
- Mkpụrụ
- Nri ọka zuru oke
- Akwụkwọ nri
- Mkpụrụ
Mkpụrụ
Mkpụrụ nwere akwa phytosterols dị elu, nke dị n'agbata 95 na 280 mg kwa 100 g ọrụ mkpụrụ. Nnyocha egosiwo na ọnụ ọgụgụ buru ibu nke ọtụtụ mkpụrụ nwere ike inwe mmetụta dị mma na profaịlụ gị . Mkpụrụ ndị a nwere ihe kasị elu phytosterol:
- Almọnd - 187 mg kwa 100 g na-eje ozi
- Walnuts - 113 mg kwa 100 g ije ozi
- Pistachios - 280 mg kwa 100 g na-eje ozi
- Macadamias - 198 mg kwa 100 g na-eje ozi
- Pecans - 150 mg kwa 100 g na-eje ozi
Ịchịkọta ma ọ bụ iri nri ha bụ ụzọ dị mma iji dozie mkpụrụ. Nri ma ọ bụ nnukwu salting mkpụrụ pụrụ inwe mmetụta dị njọ n'obi gị ma ọ bụrụ na ị na-eri ụdị mkpụrụ ndị a n'oge niile.
Nri Nri Nile
Nri nri nile - tinyere rye, barley, na oatmeal - di elu na otutu udiri nri. Ụfọdụ ọka ọka zuru oke nwekwara phytosterol dị elu. Mkpụrụ ọka ndị na-esonụ nwere ihe odide phytosterol kasị elu:
- Flaxseed - 210 mg kwa 100 g ije ozi
- Mkpụrụ osisi ọka - 197 mg kwa iko ọkara
- Rye nri - 33 mg kwa abụọ Mpekere
Ị nwere ike ịnwale iji mkpụrụ osisi flax ma ọ bụ ọka wheat dị ka nri salad ma ọ bụ gbakwunye ha n'ụtụtụ gị ma ọ bụ oatmeal.
Na idebe nri Rye na-edozi ahụ, egbula ya na jam. Ị nwere ike ịnwale butter, dịka almọnd.
Mkpụrụ osisi na akwukwo nri
Ọ bụ ezie na mkpụrụ osisi na akwụkwọ nri nwere ike ịnwe phytosterols dị ala ma e jiri ya tụnyere mkpụrụ na mkpụrụ ọka dum, ha nwekwara ọtụtụ vitamin, mineral, fibble soluble , na ihe ndị ọzọ dị mma na-eme ka ha bụrụ cholesterol-friendly. Na mgbakwunye, ịkwado saladi ma ọ bụ akwụkwọ nri na mmanụ olive na-eme ka ọdịnaya ahụ phytosterol pụta; otu tablespoon ngwugwu 30mg. Mkpụrụ osisi na akwụkwọ nri ndị a na-agụnye phytosterols kasị elu:
- Broccoli - 49.4 mg kwa 100 g ije ozi
- Red yabasị - 19.2 mg kwa 100 g na-eje ozi
- Karọt - 15.3 mg kwa 100 g na-eje ozi
- Ọka - 70 mg kwa 100 g na-eje ozi
- Brussels pulite - 37 mg kwa 100 g na-eje ozi
- Akwụkwọ nri (oyi kpọnwụrụ) - 10.2 mg kwa 100 g na-eje ozi
- Strawberry - 10 mg kwa 100 g na-eje ozi
- Blueberry - 26.4 mg kwa 100 g na-eje ozi
- Banana - 16 mg kwa 100 g na-eje ozi
- Letus - 38 mg kwa 100 g ije ozi
Isi mmalite:
Piironen V, Toivo J, Puupponen-Pimia R, et al. Mkpụrụ osisi na akwụkwọ nri, mkpụrụ osisi na tomato. J Sci Food Agric 2003; 83: 330-337.
Chen CY, Blumberg JB. Phytochemical mejupụtara nke mkpụrụ. Asia Pac J Clin Nutr 2008; 17 (S1): 329-332.
Cleveland Clinic. Phytosterols, Sterols, na Stanols.
Rolfes SR, Whitney E. nghọta Nutrition, 13th afọ 2013.
> Othman RA, Myrie SB, Jones PJ. Na-abụghị cholesterol sterols na cholesterol metabolism na sitosterolemia. Atherosclerosis. 2013; 231 (2): 291-299.
> Higdon, Jane, Drake, Victoria, J., Delage, Barbara, Racette, Susan B. Ụlọ Ọrụ Ụlọ Ọrụ nke Linus Pauling. Phytosterols.
> Racette, Susan B, Lin, Xiaobo, Lefevre, Michael, Anderson Spearie, Catherine, Ihe ka ọtụtụ, Marlene M, Ma, Lina, na Ostlund, Jr., Richard E. Am J Nutr. Mmetụta ihe na-akpata diettosterols na-eri nri na cholesterol metabolism: ọmụmụ nchịkwa a na-achịkwa. 2010 Jan; 91 (1): 32-38.