Ukudla Okunomsoco Kweqanda: Ukuqaqa iqiniso mayelana namaqanda ne-cholesterol
Ngokomlando, amaqanda babe nedumela elibi uma kuziwa cholesterol. Kodwa-ke, ucwaningo lwakamuva lwesayensi lwembule ukuthi i-cholesterol etholakala ekudleni kwethu ine- umthelela omncane empilweni yenhliziyo. Ngaphandle kwalokhu, abaningi basakholelwa ukuthi ukudla okuthile, njengamaqanda, kungathinta kabi amazinga ethu e-cholesterol egazini futhi kube yingozi empilweni yethu. Kodwa thina ngempela uqonde ukuthi yini i-cholesterol? Futhi ingabe amaqanda ayandisa ngempela ingozi yethu yesifo senhliziyo? Sekuyisikhathi sokuqhafaza le nganekwane futhi ukhiphe iqiniso ngamaqanda ne-cholesterol.
Iyini 'i-cholesterol'?
I-cholesterol iwuhlobo lwe-lipid - into ewuketshezi eyakha ingxenye ebalulekile yamangqamuzana akho, ukusiza umzimba wakho usebenze kahle1.
UDkt Mickey Rubin PHD, ilungu le-International Egg Nutrition Centre's (IENC) Iqembu Lezingcweti Zomsoco Egg Global kanye noMqondisi Omkhulu we-Egg Nutrition Centre (ENC) e-USA uyanaba: “I-Cholesterol ingxenye ebalulekile yamaseli, kubalulekile ekukhiqizeni amahomoni afana ne-estrogen ne-testosterone2, futhi kubalulekile ekugayeni ukudla3. "
I-cholesterol ivela emithonjeni emibili; iningi likhiqizwa emzimbeni (i-cholesterol esegazini), kanti ingxenye encane itholakala ngokunye kokudla esikudlayo (i-cholesterol yokudla)1,4.
Kungani i-cholesterol embi?
Nakuba i-cholesterol ibalulekile ekusebenzeni komzimba, ukuba nayo eningi egazini kungandisa ingozi yesifo senhliziyo. I-cholesterol ephezulu yegazi amazinga angaholela ekwakhekeni kwamafutha emithanjeni yegazi, okungase kugcine kuqhekeke bese kwakha amahlule angabangela isifo senhliziyo noma isifo sohlangothi1.
Nokho, akuyona yonke i-cholesterol embi ngempela. Kunezinhlobo ezimbili; i-low-density lipoprotein (LDL) cholesterol kanye ne-high-density lipoprotein (HDL) cholesterol. LDL cholesterol (okungaziwa ngokuthi cholesterol 'embi') kuhlotshaniswa nengozi eyengeziwe yesifo senhliziyo5.
Ucwaningo lukhombisa ukuthi i-cholesterol ephuma ekudleni okudlayo ine-a umthelela omncane kumazinga we-cholesterol 'embi' we-LDL6. Lokhu kungenxa yokuthi umzimba ulawula ngokwemvelo inani le-cholesterol elijikeleza egazini, ngakho lapho udla i-cholesterol eyengeziwe ekudleni, umzimba wakho ukhiqiza i-cholesterol encane ukuze unxephezele. Eqinisweni, i-HDL ('good') cholesterol isiza ukukuvikela esifweni senhliziyo ukususa i-cholesterol eyeqile emithanjeni yakho bese uyibuyisela esibindini7.
UDkt Rubin iyachaza: “Ukusabela komuntu ngamunye nge<em>cholesterol ekudleni kuyehluka kakhulu, kodwa ngisho nakubantu ‘abasabela’ ekwakhiweni kwe<em>cholesterol ekudleni, kukhona ukwanda kwe<em>HDL ( ‘enhle’) cholesterol kanye nokwanda kwe-LDL ('bad') cholesterol. Isilinganiso esiwumphumela se-HDL kuya ku-LDL asishintshi, okuwukuhlola okubalulekile kokuhlola ubungozi8. "
Ukuqaqa inganekwane yeqanda
Iqanda elilodwa elikhulu liqukethe cishe u-185mg we-cholesterol9, etholakala kakhulu phakathi kwe-yolk. Iminyaka eminingi, izikhupha zamaqanda bezibhekwa kabanzi njengezibi empilweni yenhliziyo, ngenxa yamazinga aphezulu e-cholesterol yokudla aqukethe. Kodwa njengoba i-cholesterol etholakala ekudleni inomthelela omncane ku-cholesterol yegazi kubantu abaningi, le nganekwane ekugcineni ingaqhekeka!
Ucwaningo lwakamuva luqinisekisa ukuthi ukudla amaqanda njengengxenye yokudla okunempilo ayinawo umthelela omkhulu ku-cholesterol yegazi, ngakho-ke ayikhulisi ingozi yesifo senhliziyo kubantu abaningi10-13.
Empeleni, abamele impilo yenhliziyo emhlabeni jikelele baye bachibiyela izincomo zabo ukuze kudliwe amaqanda kwezempilo. Isibonelo, iNational Heart Foundation yase-Australia ayisancomi umkhawulo enanini lamaqanda abantu base-Australia abanempilo abangawadla, futhi yeluleka ukuthi abanesifo sikashukela sohlobo 2 bangadla amaqanda afika kwayi-7 ngesonto.14.
Ngokufanayo, i-American Heart Association iyancoma abantu abanempilo bangafaka iqanda lonke ngosuku emaphethini okudla okunempilo, futhi kuze kufike amaqanda amabili ngosuku kunconywa kubantu abadala asebekhulile6.
Ngaphezu kwalokho, imihlahlandlela yezokudla yamanje eyenziwa yizinhlangano zezempilo eziholayo zaseCanada ezihlanganisa i-Canadian Cardiovascular Society, i-Heart and Stroke Foundation kanye ne-Diabetes Canada ayinikezi umkhawulo we-cholesterol yokudla kubantu abadala abanempilo.15-17.
Yini ngempela okufanele isolwe?
Uma ukunciphisa ukudla kwakho kweqanda kungeyona impendulo, kuyini? Iqiniso liwukuthi, amafutha agcwele anomthelela omkhulu kumazinga e-cholesterol yegazi kune-cholesterol yokudla. Ngakho-ke, akuwona amaqanda ngokwawo, kodwa lokho okudla nawo okufanele ukubheke!
“Ukudla okunamafutha agcwele kuhlobene nokwenyuka kwamazinga e-cholesterol egazini, kanti amaqanda engenawo amafutha agcwele, kubalulekile ukukhetha ukudla okunempilo ozokudla namaqanda,” kuchaza uDkt Rubin.
Amaqanda kufanele adliwe njengengxenye yokudla okuhlukahlukene eceleni kokudla okulungele impilo yenhliziyo, njengenhlanzi, izithelo, imifino, okusanhlamvu, ukudla kobisi, amantongomane nemifino.1,18.
UDkt Rubin uyanezela: “Ungaphinde uthuthukise amazinga akho e-cholesterol egazini ngokuguqula a izici ezihlukahlukene zokuphila. Kunconywa ukwenza uhlobo oluthile umsebenzi womzimba nsuku zonke, ungabhemi noma usebenzise imikhiqizo kagwayi, khuluma njalo nomhlinzeki wakho wezempilo, futhi uhlele ukuhlolwa okuvamile kwe-cholesterol.”
Siyiqhephukile!
Njengoba i-cholesterol oyidlayo ekudleni ayihlobene namazinga e-cholesterol egazini kubantu abaningi abanempilo, amaqanda awasabhekwa njengengozi uma kukhulunywa ngesifo senhliziyo, uma idliwa njengengxenye yokudla okunempilo okunempilo.
“Kungakhathaliseki ukuthi ulandela ukudla kwaseMedithera, okuguquguqukayo, kwe-lacto-ovo yemifino, okusekelwe ezitshalweni, noma ukudla okune-carb ephansi, amaqanda awumphelelisi ophelele njengoba enikeza kokubili amaprotheni ekhwalithi ephezulu kanye nemisoco eyingqayizivele,” kusho uDkt Rubin ngamafuphi.
Okubhekwayo
2 Isikhungo Sezokwelapha (2005)
3 Centers for Disease Control and Prevention
4 Blesso CN, Fernandez ML (2018)
8 U-Fernandez ML, Webb D (2008)
10 U-Alexander DD, et al (2016)
13 I-BMJ (2020)
14 I-National Heart Foundation yase-Australia
15 I-Canadian Cardiovascular Society
16 I-Heart and Stroke Foundation yaseCanada
18 USDA
Thuthukisa amandla eqanda!
Ukukusiza ukhuthaze amandla omsoco weqanda, i-IEC isungule isethi yamathuluzi embonini elandekayo, okuhlanganisa nemiyalezo eyisihluthulelo, uhla lwesampula lokuthunyelwe ezinkundleni zokuxhumana, kanye nemifanekiso ehambisanayo ye-Instagram, Twitter kanye ne-Facebook.
Landa ikhithi yamathuluzi embonini (isi-Spanish)Mayelana noDkt Mickey Rubin
UMickey Rubin, PhD, uyilungu le-International Egg Nutrition Centre's (IENC) Iqembu Lezingcweti Zomsoco Egg Global kanye noMqondisi Omkhulu we-Egg Nutrition Centre (ENC) e-United States. Unentshisekelo ngesayensi yezokudla nokuthi ukudla esikudlayo kuyithinta kanjani impilo yethu. UDkt Rubin waqala umsebenzi wakhe embonini yokudla e-Kraft Foods lapho asebenza khona njengoSosayensi Wokudla Okunempilo. Wabe esesebenza njengoPrincipal Scientist eProvident Clinical Research. Muva nje, uDkt Rubin uchithe iminyaka engu-8 njengePhini Likamongameli Wezocwaningo Lokudla okunomsoco eMkhandlwini Wezobisi Kazwelonke.