Cabanga ngombuzo ofanele ofanele - ngabe i-cholesterol fat, noma cha? Ukuyiqonda, kufanele icaciswe ukuthi le nto iqukethe ukwakheka kwe-plasma yegazi, ngendlela yezakhiwo eziyinkimbinkimbi ezinamaprotheni ezokuhambisa.
Ubuningi bekhompiyutha bukhiqizwa ngumzimba ngokwawo usebenzisa amaseli wesibindi. Ngakho-ke, cishe ama-80% cholesterol aqukethe emzimbeni ayakhiwa, futhi ama-20% angena kuwo evela kwangaphandle kanye nokudla.
Inani elikhulu le-cholesterol elinikezwe ngokudla litholakala ku:
- inyama ebomvu;
- ushizi onamafutha amaningi;
- ibhotela;
- amaqanda.
I-cholesterol iyadingeka ukuze kugcinwe izinqubo eziqinisekisa impilo yomuntu, impilo, kepha kungadala izinkinga eziningi emzimbeni lapho inani lakhona lidlula isilinganiso sokuphiliswa komzimba.
Amazinga okukhuphuka kwento asengozini yokuba nesifo senhliziyo. Ukuvakashela udokotela ngesikhathi esifanele nokuqokwa kohlobo olufanele lokwelashwa kungasiza ukwehlisa i-cholesterol futhi kunciphise kakhulu ingozi yokuqhamuka nezinhlobo ezahlukene ze-pathologies.
I-cholesterol ihanjiswa ngegazi isebenzisa i-lipoprotein. Kunezinhlobo ezimbili zama-lipoproteins:
- I-LDL (low density lipoprotein) uhlobo "olubi" lwe-cholesterol. Lapho kunenqwaba yalesi zinto egazini, inganqwabelana kancane kancane emithanjeni, kubenze banciphe, okwandisa ingozi yokuba nesifo senhliziyo esijwayelekile. Isiguli kufanele ngaso sonke isikhathi silwele ukwehlisa amazinga e-LDL, sidle ukudla okunempilo futhi siphile impilo enempilo.
- I-HDL (lip density lipoprotein) luhlobo "oluhle" lwe-cholesterol. Kuyasiza ukususa i-cholesterol eyeqile egazini futhi ibuyisele esibindini, lapho iphuka khona futhi ishiye umzimba.
Uyini umehluko phakathi kwalezi zinhlobo ezimbili zento futhi ulawula okujwayelekile emzimbeni.
Umehluko omkhulu
Ku-biochemistry, kunesigaba esisodwa esikhulu kakhulu sezinto, okubandakanya i-cholesterol namafutha. Lesi sigaba sibizwa nge- lipids. Leli gama lisetshenziswa kancane empilweni yansuku zonke.
Ama-lipid angamakhompiyutha e-organol awapheleli emanzini. Iqembu lalezi zinhlanganisela lifaka amafutha, uwoyela, ama-wax, ama-sterols (kufaka phakathi i-cholesterol) ne-triglycerides.
I-Lipids yigama lesayensi elifanele ukuchaza zombili amafutha ne-cholesterol, kepha abantu basebenzisa igama elifanayo kubo bonke empilweni yansuku zonke - amafutha. Ngakho-ke, ngokuvamile kwamukelwa ukuthi kungaba kuhle ukusho ukuthi i-cholesterol uhlobo lwamafutha.
I-cholesterol uhlobo lwamafutha ahlukile kakhulu. Izinhlobo eziningi zamafutha zinamakhemikhali alula ngokulula. Isibonelo, amafutha e-acid ikakhulukazi amaketanga aqondile amakhemikhali. I-cholesterol iyinkimbinkimbi ngokwengeziwe. Ayigcini nje ngokuba nezakhi zamangqamuzana endandatho ekwakhiweni kwayo, kepha lezi zinhlaka zendandatho kumele zenzeke futhi ekuhlelweni okuthile.
Ngomqondo osebenzayo futhi wokudla, amafutha ekudleni awafaki i-cholesterol kuphela, kepha namafutha nama-acid amaningi. Uma bekhuluma ngamafutha ekudleni, basho inani elikhulu kakhulu lezinto zokudla ezinendawo enkulu yokugcina amandla.
Umuntu cishe akakaze adle ukudla okuqukethe ngaphezulu kwegramu eyi-1 ye-cholesterol ngamagremu ayi-100 omkhiqizo, futhi akaze athole inani eliphakeme lama-kilojoule ku-cholesterol. Ngakho-ke, kungashiwo ukuthi i-cholesterol ihluke kakhulu kwezinye izinhlobo zamafutha okudla.
Ungakhohlwa ukuthi i-cholesterol, njengamafutha, nokugcwala kwayo emzimbeni kungadala ingozi enkulu kuyo, ngakho-ke kubalulekile ukulawula inani layo emzimbeni.
Izeluleko Zesazi Somsoco
Izazi zezempilo zibonisa ukuthi inani eliphelele lamafutha adliwe ekudleni kufanele linikeze umuntu kusuka kumaphesenti ayi-15 kuye kwangama-30 amandla adingekayo ngosuku. Le nkomba incike ekusebenzeni komuntu ngokomzimba. Ngakho-ke, umuntu osebenzayo onesizotha angadla cishe ama-30% amakhalori abo ansuku zonke ngamafutha, kuyilapho labo abathanda indlela yokuhlala besesimweni esifanele kufanele banciphise ku-10%.
Kufanele kukhunjulwe ukuthi cishe kuzo zonke izinhlobo zokudla kunesilinganiso esithile samafutha, ngakho-ke abanye ochwepheshe bathi ngaphandle kokungeza amafutha amaningi ekudleni, ungadla okungenani ama-10% amafutha nsuku zonke.
I-cholesterol ngokwayo ayinamafutha, isho ama-polycyclic lipophilic alcohols, ihlanganiswa ikakhulukazi ngamaseli wesibindi futhi ingxenye yamangqamuzana ezinye izitho ezikhiqizwe isibindi.
I-cholesterol eningi ayilungele impilo yenhliziyo. Ukweqisa kwayo kungandisa amathuba okuba nesifo senhliziyo. I-LDL kumuntu ophile kahle kufanele ingabi ngaphezu kwe-130 mg, kanti i-HDL ingaba cishe ngu-70 mg. Ngokuhlanganiswa, zombili izinhlobo zezinto akufanele zedlula inkomba engaphezu kuka-200 mg.
Lezi zinkomba zingalawulwa kusetshenziswa uhlobo olukhethekile lokuxilongwa.
Ungadla kanjani?
Uma kukhulunywa ngokudla okondlayo, uhlobo lwamafutha adliwe ngabantu kubaluleke kakhulu.
Ngokungafani nezincomo zangaphambilini zabasebenza ngokudla okunempilo abanikeze ukudla okunamafutha aphansi, ucwaningo lwamuva nje lubonisa ukuthi amafutha ayadingeka futhi anenzuzo empilweni yabantu. Izinga lenzuzo yomzimba lincike ohlotsheni lwamafutha
Kaningi, abakhiqizi, banciphisa inani lamafutha emkhiqizweni wokudla, bakhuphula okuqukethwe yi-carbohydrate.
Umzimba womuntu masinyane ngokwanele ukugaya lama-carbohydrate, athinta ushukela wegazi kanye namazinga e-insulin, kuvame ukuholela ekwandeni kwesisindo somzimba, ukukhuluphala futhi, ngenxa yalokho, ukuthuthukiswa kwezifo.
Iziphetho ezivela ezifundweni eziningi zifakazela ukuthi abukho ubudlelwano phakathi kwenani eliphelele lama-kilojoule asuka emafutheni nokuthuthukiswa kwezifo ezinqala ezinjengomdlavuza nesifo senhliziyo, futhi akukho buhlobo obuqondile nokuthola isisindo.
Esikhundleni sokulandela ukudla okuphansi okunamafutha amancane, kubaluleke kakhulu ukugxila ekudleni amafutha “amahle” nokugwema amafutha amabi “amabi”. Amafutha ayingxenye ebalulekile yokudla okunempilo.
Udinga ukukhetha ukudla okunamafutha "amahle" aqukethe ama-asidi angenawo ugesi, ukunciphisa umkhawulo wokudla kwakho okuphezulu kuma-acid anamafutha, kufanele uyeke ukusebenzisa ukudla okuqukethe amafutha we-trans.
Uyini umehluko phakathi kwamafutha amahle nokubi?
Amafutha "amahle" angahlanganisiwe afaka amafutha e-monounsaturated kanye nama-polyunsaturated fatty acids.
Ukusetshenziswa kwezakhi zokudla okunjalo kusho ubungozi obuphansi bokuthuthukisa ama-pathologies nezifo ezahlukahlukene.
Babhekwa njengephephe kakhulu kwezempilo yabantu.
Ukudla okuphezulu entweni enjalo kungamafutha zemifino (njenge-olive, i-canola, i-sunflower, u-soya kanye nommbila); amantongomane imbewu; inhlanzi.
Amafutha "amabi" - amafutha we-trans - andisa ingozi yezifo uma uwaqeda ngamanani amancane. Imikhiqizo equkethe amafutha atholakala ikakhulu iphathwa ukushisa.
Amafutha e-Trans atholakala ngo-oyela yemifino enama-hydrogenating futhi uwaguqula awuke uketshezi aye esimweni esiqinile. Ngenhlanhla, amafutha we-trans manje asevinjelwe emazweni amaningi, ngakho-ke acishe aqedwe ngokuphelele emikhiqizweni eminingi.
Amafutha ahlanganisiwe, yize engenabungozi njengamafutha e-trans, abe nomthelela ongemuhle empilweni uma uqhathaniswa namafutha angenasisekelo futhi kungcono ukuwaphuza ngokulinganisa.
Imikhiqizo ekhulisa i-cholesterol yegazi yile:
- amaswidi;
- Chocolate
- ibhotela;
- ushizi
- u-ayisikhilimu.
Ngokusetshenziswa okunciphisiwe kokudla okufana nenyama ebomvu nebhotela, kungathathelwa indawo inhlanzi, ubhontshisi, namantongomane.
Lokhu kudla kuqukethe inani elikhulu lamafutha, aqukethe fatty acid.
Izifundo Zomphumela Wamafutha
Kuze kube manje, ucwaningo oluningi selwenziwe, ngenxa yalokho, kungenzeka ukuthola ukuthi isitatimende sokuthi i-cholesterol inamafutha, futhi iyingozi empilweni yabantu, iyinganekwane.
Ngokusekelwe olwazini olwethuliwe ngenhla umbono ongelona iqiniso wokucabanga ukuthi le nto iyingozi empilweni yabantu.
Noma yisiphi isitho somzimba ngeke sikwazi ukusebenza ngokujwayelekile ngaphandle kwe-cholesterol eyanele enempilo. Kepha ngasikhathi sinye, ukweqisa kwaso kungaholela emiphumeleni emibi eminingana. Ngakho-ke, udinga ukwazi ukuthi yini umehluko phakathi kwe-cholesterol enhle nokubi nokuthi ungalinciphisa kanjani inani lowokuqala, uphinde wenze okuvamile kube ngumzimba womuntu.
Emuva ngeminyaka yama-60s nama-70s, ososayensi abaningi abavelele babekholelwa ukuthi amafutha agcwalisiwe ayimbangela eyinhloko yesifo senhliziyo, ngenxa yokuthi inyusa izinga le-cholesterol “embi” egazini. Lo mbono kwakuyitshe lokudla kwamafutha amancane.
Ngenxa yezifundo eziningana nezinqumo ezingalungile ngo-1977, lokhu kudla kunconyelwe odokotela abaningi. Ngaleso sikhathi kwakungekho noyedwa isifundo mayelana nomphumela wokudla lokhu emzimbeni womuntu. Ngenxa yalokho, umphakathi wabamba iqhaza kulingo olukhulu olungalawulwa emlandweni.
Lokhu kuhlola kuyingozi kakhulu, futhi imiphumela yayo iyabonakala kuze kube namuhla. Ngokushesha nje, kwaqala ubhubhane wesifo sikashukela.
Izinganekwane namaqiniso ngamafutha
Abantu baqala ukudla ukudla okungekho mpilo, okufana nenyama, ibhotela namaqanda, ngenkathi bedla ukudla okwenziwe ngoshukela okuningi kunoshukela kanye nama-carbohydrate acolisisiwe.
Eminyakeni yama-70s yekhulu leminyaka edlule, kwakungekho mininingwane emincane ngemiphumela yokudla okungenayo i-cholesterol kubantu; ukudla okunamafutha aphansi kufundwe ngokucophelela kuphela eminyakeni embalwa edlule.
Wahlolwa ocwaningweni olukhulu olwalulawulwa. Lolu cwaningo lubandakanye abesifazane besifazane abangama-48,835 be-postmenopausal abahlukaniswe ngamaqembu amabili. Elinye iqembu lalidla ukudla okunamafutha amancane, kanti elinye laqhubeka nokudla “okujwayelekile.”
Ngemuva kweminyaka eyi-7.5-8, abamele iqembu lokudla elinamafutha aphansi bakala ngaphansi kwe-0.4 kg kuphela kuneqembu elilawulayo, futhi akukho mehluko ezenzakalweni zezifo zenhliziyo.
Ezinye izifundo ezinkulu azitholanga izinzuzo zokudla okunamafutha amancane.
Ngeshwa, namuhla ukudla okunamafutha amancane kunconyelwa izinhlangano eziningi zokudla. Kepha ayisebenzi kuphela, kepha futhi ingalimaza kakhulu impilo yabantu.
Uma ufunda ukubuyekezwa okuningi kwalabo abanamathela ekudleni okujwayelekile, kufaka phakathi nokudla okunempilo, kuyacaca ukuthi ukudla ukudla okwejwayelekile okunamafutha anempilo "anempilo" kungayithuthukisa kakhulu impilo yakho uma ulandela ukudla okuqinile.
Ngaphandle kwe-cholesterol eyanele emzimbeni, umuntu uzohlushwa yizifo eziningi. Ngaphezu kwalokho, kuyinto efiselekayo hhayi kuphela ukuyithola ngemikhiqizo, kodwa futhi nokwenza inqubo inqubo yokuzithuthukisa yangaphakathi kwezitho zangaphakathi. Futhi kulokhu, kufanele udle ngokulungile futhi uphile impilo enempilo. Yebo, futhi, futhi, ukuqonda ukuthi i-cholesterol ayikho emqondweni wegama lamafutha. Yize lezi zinto ezimbili zixhumene.
Kuyini i-cholesterol echazwe kuvidiyo kulesi sihloko.
