Kupwanya Egg Nutrition: Kusunungura chokwadi nezve mazai uye cholesterol
Nhoroondo, mazai vave nemukurumbira wakashata kana zvasvika pane cholesterol. Nekudaro, tsvagiridzo yesainzi ichangoburwa yakaratidza kuti cholesterol inotorwa kubva mukudya kwedu ine a kukanganisa kushoma pahutano hwemoyo. Pasinei neizvi, vazhinji vachiri kutenda zvimwe zvekudya, semazai, zvinogona kukanganisa mazinga eropa recholesterol uye kuisa njodzi kuhutano hwedu. Asi isu kwazvo kunzwisisa chii chinonzi cholesterol? Uye mazai anowedzera ngozi yedu yehosha yemwoyo here? Yave nguva yekupwanya iyi ngano uye kuburitsa chokwadi nezve mazai uye cholesterol.
Chii chinonzi 'cholesterol'?
Cholesterol imhando yemafuta - waxy chinhu chinoumba chikamu chakakosha chemasero ako, kubatsira muviri wako kushanda zvakanaka1.
Dr Mickey Rubin PHD, nhengo yeInternational Egg Nutrition Center's (IENC) Global Egg Nyanzvi Nyanzvi Nyanzvi Boka uye Executive Director weEgg Nutrition Center (ENC) muUSA anowedzera: “Cholesterol chikamu chakakosha chemasero, zvakakosha pakugadzirwa kwehomoni dzakadai seestrogen uye testosterone2, uye zvakakosha pakugaya zvokudya3. "
Cholesterol inobva kumativi maviri; yakawanda inogadzirwa mukati momuviri (cholesterol yeropa), uye chikamu chiduku chinowanwa kupfurikidza nezvimwe zvezvokudya zvatinodya (cholesterol yezvokudya)1,4.
Nei cholesterol yakaipa?
Kunyange zvazvo cholesterol ichikosha pakushanda kwomuviri, kuva nezvakawanda zvayo muropa kunogona kuwedzera ngozi yehosha yemwoyo. Yakakwira ropa cholesterol mazinga anogona kutungamira kune mafuta ekuisa mumidziyo yeropa, ayo anogona kupedzisira atsemuka uye kuita magwamba anogona kukonzera chirwere chemoyo kana sitiroko1.
Nekudaro, haisi cholesterol yese yakaipa. Kune mhando mbiri; low-density lipoprotein (LDL) cholesterol uye high-density lipoprotein (HDL) cholesterol. LDL cholesterol (zvikasazivikanwa se cholesterol 'yakaipa') inobatanidzwa nehuwandu hwehuwandu hwechirwere chemoyo5.
Tsvagiridzo inoratidza kuti cholesterol inobva muchikafu chaunodya ine a kukanganiswa kudiki paLDL ('yakaipa') cholesterol mazinga6. Izvi zvinodaro nekuti iyo muviri unozvitonga huwandu hwecholesterol inotenderera muropa, saka kana iwe uchidya cholesterol yakawanda kubva mukudya, muviri wako unobudisa cholesterol shoma kuti utsive. Muchokwadi, HDL ('yakanaka') cholesterol inobatsira kukudzivirira kubva kuchirwere chemoyo ne kubvisa cholesterol yakawandisa kubva patsinga dzako wochidzosera kuchiropa7.
Dr Rubin inotsanangura, kuti: “Mapinduriro omunhu oga ku<em>cholesterol muzvokudya anosiana zvikuru, asi kunyange muvanhu ‘vanodavidza’ ku<em>cholesterol yezvokudya, mune wedzero ye<em>HDL ( ‘yakanaka’) cholesterol pamwe chete nokuwedzera kweLDL (‘yakaipa’) cholesterol. Chiyero chinokonzeresa cheHDL kune LDL haichinji, iyo inokosha ongororo yekuongorora njodzi8. "
Kusunungura zai ngano
Zai rimwe hombe rine 185mg yecholesterol9, iyo inonyanya kuwanikwa mukati meiyo yolk. Kwemakore, mazai evha ave achionekwa zvakanyanya seakaipa kune hutano hwemoyo, nekuda kwehuwandu hwehuwandu hwekudya cholesterol hunowanikwa. Asi sezvo cholesterol yezvokudya ine pesvedzero shoma pacholesterol yeropa muvanhu vazhinji, iyi ngano inogona pakupedzisira kutsemuka!
Ongororo yazvino uno inosimbisa kuti kudya mazai sechikamu chekudya kune hutano haina mhedzisiro yakakosha pacholesterol yeropa, uye naizvozvo haawedzeri ngozi yehosha yemwoyo muvanhu vazhinji10-13.
Saizvozvo, vamiririri vehutano hwemoyo pasi rose vakagadzirisa kurudziro yavo yekudyiwa kwemazai kune hutano. Semuyenzaniso, National Heart Foundation yeAustralia haichakurudziri muganhu pahuwandu hwemazai ane hutano anogona kudya maAustralia, uye inopa zano rekuti vane chirwere cheshuga chechipiri vanogona kudya kusvika mazai manomwe pasvondo.14.
Saizvozvowo, American Heart Association inokurudzira vanhu vane hutano vanogona kusanganisira kusvika zai rose zuva nezuva mune hutano hwekudya maitiro, uye kusvika mazai maviri pazuva anokurudzirwa kune vanhu vakuru vakwegura6.
Uyezve, zvino nhungamiro yezvekudya nekutungamira masangano ehutano eCanada anosanganisira Canadian Cardiovascular Society, iyo Moyo uye Stroke Foundation uye Diabetes Canada haipe muganho wekudya cholesterol kune vanhu vakuru vane hutano.15-17.
Chii chaizvoizvo chine mhosva?
Kana kuderedza kudyiwa kwezai rako isiri iyo mhinduro, chii? Chokwadi ndechekuti, mafuta akazara ane simba guru pamazinga echolesterol eropa kupfuura cholesterol yezvokudya. Saka, haasi mazai pachawo, asi izvo zvaunodya nawo ndizvo zvaunofanira kutarisa!
"Kudya kwemafuta akazara kwakabatana nekuwedzera kwecholesterol muropa, uye nepo mazai asina kukwirisa mumafuta akazara, zvakakosha kuti usarudze chikafu chine utano chokudya nemazai,” anotsanangura Dr Rubin.
Mazai anofanirwa kudyiwa sechikamu chekudya kwakasiyana padivi pechikafu chakanakira hutano hwemoyo, sehove, michero, miriwo, zviyo, chikafu chemukaka, nzungu uye nyemba.1,18.
Dr Rubin vanowedzera kuti: "Unogona zvakare kuvandudza mazinga ako eropa recholesterol kuburikidza nekugadzirisa a zvakasiyana-siyana zvehupenyu zvinhu. Inokurudzirwa kuita imwe fomu ye kurovedza muviri zuva nezuva, usapute kana kushandisa zvigadzirwa zvefodya, taura kakawanda nemutarisiri wako wehutano, uye ronga kuongororwa cholesterol nguva dzose.
Takatsemura!
Sezvo cholesterol yaunodya muchikafu isingaenderane nemazinga echolesterol muropa muvanhu vazhinji vane hutano, mazai haachaonekwa sengozi kana zvasvika pachirwere chemoyo, painodyiwa sechikamu chekudya kunovaka muviri.
"Kunyangwe iwe uchitevera Mediterranean, flexitarian, lacto-ovo vegetarian, chirimwa-based, kana yakaderera carb kudya, mazai ndiwo anozadzisa zvakakwana sezvo vachipa mapuroteni emhando yepamusoro uye chikafu chakasiyana," Dr Rubin vanopfupisa.
References
2 Institute of Medicine (2005)
3 Nzvimbo dzekudzora nekudzivirira zvirwere
4 Blesso CN, Fernandez ML (2018)
10 Alexander DD, nevamwe (2016)
13 BMJ (2020)
14 National Heart Foundation yeAustralia
15 Canadian Cardiovascular Society
16 Iyo Mwoyo uye Stroke Foundation yeCanada
18 USDA
Kurudzira simba rezai!
Kuti ikubatsire kusimudzira simba rekudya rezai, IEC yakagadzira chishandiso chinodhawunirodha cheindasitiri, chinosanganisira mameseji akakosha, huwandu hwemasample social media posts, uye anofananidza magirafu e Instagram, Twitter uye Facebook.
Dhaunirodha zvishandiso zveindasitiri (Spanish)Nezve Dr Mickey Rubin
Mickey Rubin, PhD, inhengo yeInternational Egg Nutrition Center's (IENC) Global Egg Nyanzvi Nyanzvi Nyanzvi Boka uye Executive Director veEgg Nutrition Center (ENC) muUnited States. Anoda nezvesaenzi yekudya uye kuti chikafu chatinodya chinokanganisa sei hutano hwedu. Dr Rubin akatanga basa rake muindasitiri yechikafu paKraft Foods kwaakashanda seSenior Nutrition Scientist. Akazoshanda sePrincipal Scientist paProvident Clinical Research. Nguva pfupi yadarika, Dr Rubin vakapedza makore 8 seMutevedzeri weMutungamiriri weNutrition Research kuNational Dairy Council.