Ukuqhekeza iSondlo seqanda: Ukukhupha inyani malunga namaqanda kunye ne-cholesterol
Ngokwembali, amaqanda babe nodumo olubi xa kufikwa ku i-cholesterol. Nangona kunjalo, uphando lwakutsha nje lwezenzululwazi lubonise ukuba i-cholesterol efumaneka kwizidlo zethu ine- impembelelo encinci kwimpilo yentliziyo. Ngaphandle koku, abaninzi basakholelwa ukuba ukutya okuthile, njengamaqanda, kunokuchaphazela kakubi amanqanaba e-cholesterol yegazi kwaye kubeke umngcipheko kwimpilo yethu. Kodwa ngaba thina ngempela Uyaqonda ukuba yintoni i-cholesterol? Yaye ngaba amaqanda ayawandisa ngokwenene amathuba okuba sisifo sentliziyo? Lixesha lokuba siqhekeze le ntsomi kwaye sikhuphe inyani malunga namaqanda kunye ne-cholesterol.
Yintoni i-cholesterol?
ICholesterol luhlobo lwelipid-into ene-waxy eyenza inxalenye ebalulekileyo yeeseli zakho, ukunceda umzimba wakho usebenze ngokufanelekileyo1.
UGqr Mickey Rubin PHD, ilungu le-International Egg Nutrition Centre's (IENC) Iqela Leengcali zeSondlo seZwe kunye noMlawuli oPhetheyo weZiko leZondlo zamaqanda (ENC) e-USA uyanda: inxalenye ebalulekileyo yeeseli, Kubalulekile ukuveliswa kweehomoni ezifana ne-estrogen kunye ne-testosterone2, kwaye kubalulekile ekwetyisweni kokutya3. "
ICholesterol ivela kwimithombo emibini; uninzi luveliswa ngaphakathi emzimbeni (i<em>cholesterol esegazini), yaye inxalenye encinane ifunyanwa ngokunye kokutya esikutyayo (i<em>daetary cholesterol)1,4.
Kutheni i-cholesterol embi?
Ngelixa i<em>cholesterol ibalulekile kumsebenzi womzimba, ukuba nobuninzi bayo egazini kunokunyusa umngcipheko wesifo sentliziyo. Igazi cholesterol ephezulu Amanqanaba angakhokelela ekukhuleni kwamafutha kwimithambo yegazi, enokuthi ekugqibeleni iqhawuke kwaye yenze amahlwili anokuthi abangele ukuhlaselwa yintliziyo okanye ukubetha1.
Noko ke, asiyiyo yonke i<em>cholesterol embi ngokuyimfuneko. Kukho iindidi ezimbini; i-low-density lipoprotein (LDL) i-cholesterol kunye ne-high-density lipoprotein (HDL) cholesterol. LDL i-cholesterol (ngendlela eyaziwa ngokuba yi cholesterol 'embi') inxulumene nomngcipheko wokwanda kwesifo senhliziyo5.
Uphando lubonisa ukuba i-cholesterol evela kukutya okutyayo ine- impembelelo encinci kwi-LDL ('embi') amanqanaba e-cholesterol6. Kungenxa yokuba umzimba ulawula ngokwendalo umlinganiselo we<em>cholesterol ejikeleza egazini, ngoko xa utya i<em>cholesterol eninzi ekutyeni, umzimba wakho uvelisa i<em>cholesterol encinane ukuze uyibuyekeze. Enyanisweni, i-HDL ('elungileyo') i-cholesterol inceda ukukukhusela kwisifo sentliziyo ukususa i-cholesterol engaphezulu emithanjeni yakho uze uyibuyisele esibindini7.
UGqr Rubin icacisa isithi: “Indlela abantu abasabela ngayo kwi<em>cholesterol ekutyeni yahluka kakhulu, kodwa nakubantu ‘abasabelayo’ kwi<em>cholesterol esezityeni, kukho ukwanda kwe<em>HDL ( ‘elungileyo’) cholesterol kunye nokwanda kweLDL ('bad') cholesterol. Umlinganiselo wesiphumo se-HDL kwi-LDL awutshintshi, oluluvavanyo olubalulekileyo lokuvavanya umngcipheko8. "
Ukukhupha intsomi yeqanda
Iqanda elinye elikhulu liqulethe malunga ne-185mg ye-cholesterol9, efumaneka kakhulu kwi-yolk. Kangangeminyaka, izikhupha zeqanda ziye zabonwa ngokubanzi njengembi kwimpilo yentliziyo, ngenxa yamanqanaba aphezulu e-cholesterol yokutya equlethwe kuwo. Kodwa ekubeni i<em>cholesterol esegazini inempembelelo encinane kwi<em>cholesterol esegazini kubantu abaninzi, le ntsomi inokuqhambuka ekugqibeleni!
Uphando lwamva nje luqinisekisa ukuba ukutya amaqanda njengenxalenye yokutya okunempilo ayinayo impembelelo enkulu kwi-cholesterol yegazi, kwaye ngoko ke ayinyusi ingozi yesifo senhliziyo kubantu abaninzi10-13.
Inyaniso, abameli impilo yentliziyo kwihlabathi jikelele baye balungisa izindululo zabo zokusetyenziswa kwamaqanda kwimpilo. Umzekelo, iNational Heart Foundation yaseOstreliya ayisacebisi umda wenani lamaqanda asempilweni anokutyiwa ngabantu baseOstreliya, kwaye icebisa ukuba abantu abanesifo seswekile batye ukuya kuthi ga kumaqanda angama-2 ngeveki.14.
Ngokufanayo, i-American Heart Association incoma abantu abasempilweni banokuquka ukuya kuthi ga kwiqanda elipheleleyo yonke imihla kwiipateni zokutya okunempilo, kwaye ukuya kuma amaqanda amabini ngosuku kunconywa kubantu abadala6.
Ngapha koko, izikhokelo zokutya ngokukhokela imibutho yezempilo yaseCanada kubandakanya iCanadian Cardiovascular Society, iHeart and Stroke Foundation kunye neDiebetes Canada ayiboneleli umda kwi-cholesterol yokutya kubantu abadala abasempilweni.15-17.
Yintoni ngokwenene enetyala?
Ukuba ukunciphisa ukutya kwakho kweqanda akusosisombululo, yintoni? Inyaniso yile, amafutha ahluthayo anempembelelo enkulu kumanqanaba e-cholesterol yegazi kune-cholesterol yokutya. Ke, ayingomaqanda ngokwawo, kodwa into oyitya kunye nawo ekufuneka uyijonge!
"Ukutya okunamafutha amaninzi kuhambelana nokunyuka kwamanqanaba e-cholesterol yegazi, kwaye ngelixa amaqanda engekho phezulu kwi-fat saturated, kubalulekile ukukhetha ukutya okunempilo oza kukutya namaqanda,” uyachaza uGqr Rubin.
Amaqanda kufuneka atyiwe njengenxalenye yokutya okwahlukeneyo ecaleni kokutya okulungele impilo yentliziyo, okufana nentlanzi, iziqhamo, imifuno, ukutya okuziinkozo, ukutya kobisi, amandongomane kunye neembotyi.1,18.
UGqr Rubin wongeza: "Unokuphucula amanqanaba akho e-cholesterol yegazi ngokuguqula a izinto ezahlukeneyo zokuphila. Kucetyiswa ukwenza uhlobo oluthile umsebenzi womzimba yonke imihla, ungatshayi okanye usebenzise iimveliso zecuba, thetha rhoqo nomboneleli wakho wezempilo, kwaye ulungiselele ukuhlolwa rhoqo kwe-cholesterol. "
Siyiqhekezile!
Ekubeni i-cholesterol oyityayo ekutyeni ayihambelani namanqanaba e-cholesterol yegazi kubantu abaninzi abasempilweni, amaqanda awasajongwa njengengozi xa kufikwa kwisifo sentliziyo, xa ityiwe njengenxalenye yokutya okunempilo okunempilo.
"Enoba ulandela iMeditera, i-flexitarian, i-lacto-ovo yemifuno, isityalo esisekelwe kwisityalo, okanye i-carb ephantsi yokutya, amaqanda angumphelelisi ogqibeleleyo njengoko zibonelela ngeprotheyini ekumgangatho ophezulu kunye nezondlo ezizodwa,” ushwankathela uGqr Rubin.
Ucaphulo
3 Centres for Disease Control and Prevention
4 Blesso CN, Fernandez ML (2018)
8 UFernandez ML, Webb D (2008)
10 UAlexander DD, et al (2016)
13 I-BMJ (2020)
14 Isiseko seNtliziyo yeSizwe saseOstreliya
15 I-Canadian Cardiovascular Society
16 I-Heart and Stroke Foundation yaseCanada
18 USDA
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Khuphela izixhobo zeshishini (Spanish)Malunga noGqr Mickey Rubin
UMickey Rubin, PhD, ulilungu leZiko leZondlo leQiniso leZizwe ngezizwe (IENC) Iqela Leengcali zeSondlo seZwe kunye noMlawuli oyiNtloko weZiko leSondlo samaqanda (ENC) eUnited States. Unomdla kwisayensi yezondlo kunye nendlela ukutya esikutyayo okuchaphazela ngayo impilo yethu. UGqr Rubin waqala umsebenzi wakhe kwishishini lokutya e-Kraft Foods apho wayesebenza njengoNzululwazi oPhezulu weSondlo. Emva koko wasebenza njengeNzululwazi yeNzululwazi kwiProvident Clinical Research. Kutshanje, uGqr Rubin uchithe iminyaka eyi-8 njengeSekela likaMongameli woPhando lweSondlo kwiBhunga leSizwe lezobisi.