Filed cholesterol, perhaps most people are familiar with, some people can be clearly and logically to say what foods are high cholesterol, the harmful effects on human beings.
However, when plants cholesterol, I am afraid that people know very much. Cholesterol What exactly is a plant component? Plants What are the benefits of cholesterol on the human body? What are high cholesterol content in food plants? See nutrition expert analysis introduction.
Plant cholesterol - lowering blood cholesterol
As the name suggests, plant cholesterol is present in plants similar to cholesterol substances (scientific name plant sterols), the chemical structure of plant sterols and cholesterol are similar, but different role and cholesterol. Plant sterols are a big family, there are 70 kinds of natural plant sterols structurally similar, but the content is high, and the study included relatively clear β sitosterol, vegetable oil sterols stigmasterol and so on.
Plant sterols is an active ingredient in plants, is quite beneficial to human health. Found that plant sterols have lower blood cholesterol, inhibit breast proliferation and modulate immune function and so on. Which lower cholesterol is the most definite conclusion. Research has shown that plant sterols and cholesterol in the intestine can be competitive, to reduce cholesterol absorption, can effectively reduce the blood in patients with hyperlipidemia "bad" cholesterol - total cholesterol and low density lipoprotein cholesterol - the content without affecting the blood's "good" cholesterol - high density lipoprotein cholesterol - levels of hyperlipidemia in patients with good lipid-lowering effect. According to statistics, diet, plant sterol intake, the more risk of heart disease and other chronic diseases, the less the risk. Currently, many international organizations and scholars have suggested that high intake of food containing plant sterols to reduce the incidence of chronic diseases including coronary heart disease.
High levels of plant sterols which food
Cereals in the cereal, the flour content of plant sterols is much higher than rice, wheat flour per 100 grams of plant sterols in the average content of 59 mg. The more sophisticated processing, lower levels of plant sterols. The whole wheat flour> standard powder> prosperous powder> dumpling powder>. Per 100 grams of different brands and the origin of rice, roughly the same levels of plant sterols, an average of 13 mg. Cereals, such as Zimi, Yiyiren, buckwheat, barley, millet, corn and other plant sterols were higher, on average more than 60 mg.
Nutrition recommendations: our dietary guidelines, recommended adult daily intake of 300 to 600 grams of food grains. In accordance with an average of 400 grams, if the flour is the staple food intake is approximately 480 mg of plant sterols, if simply eating the rice, then the intake of less than 110 mg of plant sterols, the two differ greatly. Staple food is rice for residents, three meals a day at least one meal should be replaced by pasta, such as noodles, bread, etc., at dinner, you can also add some purple rice, small rice, corn powder grains, so the more reasonable.
According to the determination of all plant foods contain plant sterols, but the high content of vegetable oil beans, nuts, etc., although the grains, fruits, vegetables, the relatively low levels of plant sterols, but because their daily food consumption large, but also to provide mankind with a lot of plant sterols.
Beans legumes grains of plant sterol content than higher per 100 grams of soybean, the plant sterol content of more than 100 milligrams, black beans and green beans are also high levels of plant sterols. Tofu is the most common soy products, tofu per 100 grams of plant sterol content was also 30 mg. Although the water more than milk, but the content of plant sterols to 7 mg. Although China is the hometown of soybean, but the daily intake of Chinese residents was only 4 grams of dried beans, soy products is 11? Yan 8 grams, intake or seriously inadequate.
Nutrition recommendations: normal intake of soy products and more. Such as a cup of soy milk per day (250 grams), can provide about 20 mg of plant sterols. At least three times a week to ensure food tofu, each intake of 50 grams. Not only increased intake of plant sterols, but also provide high quality protein and other nutrients. Also often cook some miscellaneous Douyu, as catering or refreshments.
Fruits and vegetables: fruits and vegetables are important foods in the daily diet. They not only provide rich nutrients such as vitamins, and cellulose, but also provide plant sterols. Compared with other foods, fruits and vegetables in the moisture content of large, relatively low levels of plant sterols, but because of people's consumption is also large, and its role can not be ignored. Vegetables, cauliflower, broccoli, lettuce and other relatively high levels of plant sterols. Wax gourd, eggplant, bell peppers, etc. lower levels of plant sterols. Fruit, orange, orange, hawthorn and other relatively high levels of plant sterols, watermelon, cantaloupe and other lower levels of plant sterols.
Nutrition recommendations: eat 400 to 500 grams of vegetables, fruits, 100 ~ 200 grams. At present our residents is generally low intake of vegetables and fruits, such as intake of less than 300 grams of vegetables, fruit and only 45 grams. Whether increased vitamin, mineral intake, or increased intake of plant sterols, we should eat more fruits and vegetables, choose cauliflower, oranges and other relatively high plant sterol content of food.
Vegetable oil vegetable oil is one of the highest levels of plant sterols foods. To common per 100 grams of vegetable oil, for example, soybean oil and plant sterol content was about 300 mg; peanut oil 250 mg; sesame oil and canola oil for more than 500 mg. Can be said that vegetable oil is the diet an important source of plant sterols.
Nutrition recommendations: daily intake to 25 grams of vegetable oil is suitable. At present, both urban and rural areas have more than the intake volume of the big cities even more serious. Vegetable intake too much will cause excessive heat, increasing obesity and chronic diseases such as cardiovascular disease incidence. So, do not blindly increase the intake of vegetable oil in order to get more plant sterols. Appropriate adjustments to the reader the type of edible oil, such as corn germ oil, or rapeseed oil as the main cooking oil, if you replaced every 25 grams of peanut oil corn germ oil, you can change the case of calorie intake more intake of 100 mg of plant sterols.
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