Li-phytosterol li thibela ho sebelisoa ha k'holeseterole, ho fokotsa li-cholesterol tsa mali
Li-phytosterol ke sehlopha sa metsoako e entsoeng ke limela e ratoang joaloka k'holeseterole 'meleng oa motho. Ha li jeoa, li hlōlisana le ho tšeloa ha k'holeseterole ka har'a tšitiso ea lijo, e thibela 'me ka lebaka leo, ho fokotsa li-cholesterol tsa mali. Liphuputso tse ling li fumane hore ho ja ligrama tse peli tsa li-phytosterol ka letsatsi ho ka u thusa ho theola LDL cholesterol , kapa "cholesterol" e mpe, ka 10%.
Leha ho le joalo, batho ba bangata ha ba fumane ligrama tse peli ka letsatsi. Mefuta ea kajeno ea lijo e ja li-phytosterol tse pakeng tsa 78 le 500 mg ka letsatsi, esita le ka lihlahisoa tsa lijo tse hlahisang lihlahisoa tse ngata tse tloaelehileng tsa lijo le motsoako.
Phytosterol Lisebelisoa
Ha ho ntse ho e-na le li-supplement tse nang le li-phytosterol, lekhotla le ntse le tsoa ho hore na ba bolokehile bakeng sa tšebeliso ea nako e telele. Le hoja ba atisa ho mamelloa hantle, lipatlisiso tse fokolang tse fumanehang liphellong tsa tsona li hanyetsana ; Liphuputso tse ling li fana ka maikutlo a hore kotsi e tlase ea lefu la pelo, ha ba bang ba re ba e phahamisa. Ka lebaka lena, litsebi tse ngata li khothaletsa ho fumana limela tsa 'mele ho tsoa mehloling eohle ea lijo. Ha e le hantle, American Heart Association ha e khothalletse lijo tse hlahisoang ke phytosterol bakeng sa bohle; ke ba nang le cholesterol e phahameng kapa ba nang le lefu la pelo.
Ho fumana Li-Phytosterols Lijong
Litaba tse molemo ke hore u ka ntlafatsa ka ho feletseng tlhahiso ea hau ea tlhaho ea limela tsa phytosterol, 'me u kotula melemo ea bophelo bo botle, ka ho eketsa lijo tsa limela tse jang tsa hau.
Le hoja li-phytosterol li thata ho lekanyetsa lijong kaha li fetang tse 200 tsa tsona, li-phytosterol tse fumanehang ka ho fetisisa lijong ke sitosterol, stigmasterol, anthrasterol le campesterol. Le hoja lethathamo lena le sa kenyelelitsoe, le lokela ho u fa khopolo ea limela tsa phytosterol tse phetseng hantle, lijo tsohle.
Ka lebaka la mekhoa e fapaneng e sebelisitsoeng, ho lekanyelitsoe likahare tsa phytosterol li ka 'na tsa fapana hanyane ho ithuta ho ithuta.
Lijo tse latelang li na le boholo ba li-phytosterol:
- Linate
- Lihlahisoa tsohle tsa lijo-thollo
- Meroho
- Litholoana
Linate
Linate li na le li-phytosterol tse ngata, tse pakeng tsa 95 le 280 mg ka 100 g ho sebeletsa linate. Liphuputso li bontšitse hore linate tse ngata haholo li ka ba le tšusumetso e ntle botlalong ba hao ba lipid . Linate tse latelang li na le lintho tse phahameng ka ho fetisisa tsa phytosterol:
- Lialmonde - 187 mg ka 100 g ho sebeletsa
- Walnuts - 113 mg ka 100 g ho sebeletsa
- Pistachios - 280 mg ka 100 g ho sebeletsa
- Macadamias - 198 mg ka 100 g ho sebeletsa
- MaPecan - 150 mg ka 100 g ho sebeletsa
Ho liha kapa ho li ja ka ho hlaka ke litsela tse phetseng hantle tsa ho lokisetsa linate. Ho noa kapa linate tse ngata tsa salting li ka ba le phello e mpe pelong ea hao bophelo bo botle haeba u ja mefuta ena ea linate kamehla.
Whole-Grain Foods
Lijo tsohle tsa lijo-thollo - ho akarelletsa le rye, harese le oatmeal - li phahame ka mefuta e mengata ea limatlafatsi. Lihlahisoa tse ling tsa lijo-thollo li boetse li na le li-phytosterol tse ngata. Lihlahisoa tse latelang li na le lintho tse phahameng ka ho fetisisa tsa phytosterol:
- Ho tšeloa - 210 mg ka 100 g ho sebeletsa
- Lefu la koro - 197 mg ka senoelo sa halofo
- Bohobe ba Rye - 33 mg ka likarolo tse peli
U ka 'na ua leka ho sebelisa likokoana-hloko tsa peō kapa koro joaloka lipale tsa salate kapa u li ekelle hoseng ea hao smoothie kapa oatmeal.
Hape ho boloka bohobe ba Rye bo phetse hantle, u se ke ua bo hlahisa ka tsoekere ea tsoekere. U ka leka nate ea linate, joaloka almonde.
Litholoana le Meroho
Le hoja litholoana le meroho li ka ba le li-phytosterol tse fokolang tse bapisoang le linate le lijo-thollo kaofela, li boetse li na le li-vithamine tse ngata, liminerale, fiber e senyang le lintho tse ling tse phelang hantle tse etsang hore li sebelise k'holeseterole. Ho feta moo, ho apara salate kapa meroho ea hao ka oli ea mohloaare ho matlafatsa li-phytosterol; e le 'ngoe ea likhase tse 30mg. Litholoana le meroho e latelang li na le likhahla tse ngata tsa li-phytosterol:
- Broccoli - 49.4 mg ka 100 g ho sebeletsa
- Oiee e khubelu - 19.2 mg ka 100 g ho sebeletsa
- Carrot - 15.3 mg ka 100 g ho sebeletsa
- Semela - 70 mg ka 100 g ho sebeletsa
- Limela tsa Brussels - 37 mg ka 100 g ho sebeletsa
- Sipinachi (serame) - 10.2 mg ka 100 g ho sebeletsa
- Fragole - 10 mg ka 100 g ho sebeletsa
- Blueberry - 26.4 mg ka 100 g ho sebeletsa
- Banana - 16 mg ka 100 g ho sebeletsa
- Lettuce - 38 mg ka 100 g ho sebeletsa
Lisebelisoa:
Piironen V, Toivo J, Puupponen-Pimia R, et al. Li-sterol tsa limela meroho, litholoana le monokotsoai. J Sci Food Agric 2003; 83: 330-337.
Chen CY, Blumberg JB. Sebopeho sa likokoana-hloko tsa linate. Asia Pac J Lithethefatsi tsa Meriana 2008; 17 (S1): 329-332.
Cleveland Clinic. Phytosterols, Sterols le Stanols.
Rolfes SR, Whitney E. Tlhaloso ea phepo e nepahetseng, la 13th, 2013.
> Othman RA, Myrie SB, Jones PJ. Li-cholesterol sterols le metabolism ea k'holeseterole ka sitosterolemia. Atherosclerosis. 2013; 231 (2): 291-299.
> Higdon, Jane, Drake, Victoria, J., Delage, Barbara, Racette, Susan B. Mokhatlo oa Linus Pauling Setsi sa Boitsebiso bo Ikemetseng. Phytosterols.
> Racette, Susan B, Lin, Xiaobo, Lefevre, Michael, Anderson Spearie, Catherine, Most, Marlene M, Ma, Lina le Ostlund, Jr., Richard E. Am J Lijo tse nepahetseng. Liphello tsa likokoana-hloko tsa likokoana-hloko tsa lijo tsa k'holeseterole metabolism: thuto e laoloang ea ho fepa. 2010 Jan; 91 (1): 32-38.