I-cholesterol yinto equkethwe ulwelwesi lwamaseli ezinto eziphilayo. Ugqugquzela ukukhiqizwa kwama-hormone ocansi emadodeni nakwabesifazane, kusiza ukuhlanganisa uvithamini D.
Abantu abaningi bacabanga ukuthi i-cholesterol iyingozi kakhulu futhi yenqaba ngokuphelele ukuyisebenzisa. Lo mbono unephutha, ngoba kulimaza kuphela uma wephulwa umkhuba ojwayelekile. Cishe ama-80% akhiqizwa izitho zomzimba, kanti ezinye eza nokudla.
Inani elikhulu lento lihlanganiswa isibindi, ingxenye encane iwela ezithweni ezisele. Ukwephulwa kwenzeka ngenxa yokusetshenziswa kokudla okugcwele emafutheni ezilwane. Ngaphezu kwalokho, lo muthi wenza imisebenzi ebalulekile:
- kwenza ulwelwesi lwamaseli luvunyelwe;
- Isiza izindlala ze-adrenal ukuthi zikhiqize ama-hormone
- isiza ekuhlanganiseni kwamahomoni ocansi;
- ihlanganisa uvithamini D;
- Kwejwayelekile metabolism;
- Ubandakanyeka ekuhlukaniseni imicu yezinzwa.
Ukudla okuqukethe amafutha ezilwane kuqukethe i-cholesterol. Kutholakala ikakhulukazi emikhiqizweni enjalo: amaqanda, ushizi, inyama enamafutha, ibhotela, ishidi, imikhiqizo yezinhlanzi. Iqhutshwa ngumzimba ngosizo lwezinto ezikhethekile. Babizwa ngokuthi ama-lipoproteins futhi banezindlela ezimbili:
- I-Low Density Lipoproteins (LDL).
- I-High Density Lipoproteins (HDL).
Uhlobo lokuqala lubhekwa njengelunobungozi futhi luyingozi kakhulu. Esimweni esijwayelekile kufanele kube nokulingana kulezi zinhlobo ezimbili. Lapho-ke umzimba usebenza ngaphandle kokwehluleka. Uhlobo lwesibili luyasebenziseka futhi ngokuqukethwe okujwayelekile uyakwazi ukukhipha amafutha ngokweqile ezindongeni zemithambo yegazi.
Amaprotheni yiprotheni esezingeni eliphakeme eyisisekelo sokudla kwabondli. Isetshenziselwa ukwakha izicubu zomzimba ngokushesha kunokujwayelekile. Kungaba ngezinhlobo ezimbili: isitshalo nesilwane. Imvamisa abasebenzisi babuza umbuzo: ngabe kukhona i-cholesterol yamaprotheni? Ngokwemvelo, ayikho i-cholesterol kumkhiqizo wesitshalo, kodwa ikhona emikhiqizweni yezilwane.
Kukholelwa ukuthi amaprotheni ne-cholesterol akuhambelani. Abasubathi abaningi bathi uma kwenzeka kwakhiwa izicubu zomzimba, i-cholesterol ayifiseleki, ngoba ingaholela ekutholeni i-atherosclerosis futhi yakha amakhethini e-cholesterol emikhunjini. Ukuthola impendulo yalo mbuzo, udinga ukuqonda izici zokuxhumana.
Amaprotheni abandakanyeka cishe kuzo zonke izinqubo emzimbeni. Namuhla, indlela yokudla yamaprotheni ithatha i-niche ehlukile, ngoba abasubathi abaningi bashintshela kukho. Ukudla okuphansi kwe-carbohydrate kusiza ukwakha umzimba omuhle, ongenamafutha ngokwakha izicubu zomzimba. Abantu abaningi abavakashela ejimini bayibheka njengophansi, ngoba kusiza ukunciphisa ukusetshenziswa kwamandla, okubaluleke kakhulu ngesikhathi sokuzivocavoca umzimba okusebenzayo.
Isisho sokuthi iprotheni engenayo i-cholesterol iyadingeka kwezemidlalo akulungile. Njengoba wazi, into ehilelekile ekwakheni izicubu zomzimba, futhi isisekelo samaprotheni ngeke sinikeze noma yimuphi umphumela. Ukwakhiwa okufanele kohlelo lokudla okunempilo kuzosiza ukukhulisa ikhwalithi yemisipha ngaphandle kokulimaza impilo. Ukuhlukumezeka kwezithasiselo ezinjalo kuyingozi empilweni futhi kuthinta kabi isibindi nezinso. Uma uzisebenzisa ngokungalungile, awukwazi ukusala ngaphandle kwesibalo esihle kuphela, kodwa futhi uthola nezinkinga zempilo. Kwezemidlalo, ukudla okulinganiselayo kubalulekile. Ukudla okugcwele kuphela amavithamini kanye namaminerali abalulekile okuzosiza ekuzuzeni imiphumela. Kuhle ukukhumbula ukuthi amaprotheni abaluleke njenge-cholesterol.
Lapho nje umuntu eya ejimini, inhloso yayizelwe ukuthola umzimba omuhle wokukhululeka. Umsizi oyinhloko kulokhu ekudleni kwamaprotheni. Ngemuva kwesikhathi esithile, uzokwazi ukuthi umphumela awubonakali. Ezimweni eziningi, inkinga i-cholesterol ephansi. Wonke umuntu kufanele azi ukuthi i-cholesterol enhle iyadingeka ukuze izicubu zomzimba ziphilile. Ngakho-ke, noma yimuphi umsubathi kufanele ayisebenzise. Kuyadingeka kuphela ukunciphisa kancane ukusetshenziswa kwamafutha bese ukubuyisela ukudla okunempilo. Ngaphandle kwalokho, ukungasebenzi kahle kuzokwenzeka emzimbeni, futhi kuzofanela ukhokhe kakhulu isibalo. Ukudla okunjalo kufanele futhi kube namafutha emifino, ahlanganisa ama-asidi adingekayo ayi-saturated.
Amaprotheni asuselwa ezitshalweni angawehlisa i-cholesterol. Ngakho-ke, ngezinye izikhathi amaprotheni ane-cholesterol ephezulu ayasebenza. Isibonelo, iprotheni ye-soy ivimbela i-atherossteosis. Futhi i-genistein eyiqukethe i-antioxidant.
Kumele kuqashelwe ukuthi ukudla kwamaprotheni akudingeki kuphela ngabasubathi, kepha futhi nabantu abavamile. Amaprotein iyisisekelo sokwakha umzimba.
Ngaphezu kwezengezo, ukudla okudla ngamaprotheni kungaba ngesisekelo semvelo. Kufanele kube nokudla ekudleni okungekho nzima ukukuthatha ngokwakho. Futhi amaprotheni, uma umuntu engenalo ulwazi ngokudla kwezemidlalo, kunzima kakhulu ukukhetha. Imikhiqizo yamaprotheni yemvelo ifaka:
- Amaqanda.
- Imikhiqizo yobisi.
- Inyama.
- Inhlanzi.
- Amantongomane.
- I-Legumes
Ngaphezu kwaleli qembu lemikhiqizo kufaka ukolweni ne-rye.
Umgcini werekhodi lokuqukethwe kwamaprotheni kunososi.
Ukudla okwenziwe kahle kuyisisekelo sokwakha umzimba onempilo futhi omuhle.
Uma umuntu edinga inani elingeziwe lamaprotheni, uguqukela kwizengezo. Ukukhetha ukukhetha okungcono udinga ukubonana nochwepheshe. Kunezinhlobo eziningi zezengezo ezinjalo.
Esikhundleni sokuqala iprotheni enama-Whey. Ikhiqizwa kusuka ku-Whey. Aliqukethe amakhemikhali. Le proteni inenani eliphakeme kakhulu lokuzalwa futhi igxilwa masinyane ngumzimba. Kungcono ukuyisebenzisa ngemuva kokuzivocavoca. Izinzuzo zifaka izindleko ezincane.
Iprotheni yeqanda, ngokungafani neyangaphambili, ibiza kakhulu. Ngaphandle kwalokhu, inezinkomba ezinkulu zenani le-biological, futhi isikhathi sokufaka amahora angama-4-6.
Amaprotheni eCasein awanambitheki kahle kakhulu, futhi ngaphezu kwalokho, awahlanganisi kahle emanzini. Idonswa kancane, leli protein lihle ukusetshenziswa ebusuku.
Amaphrotheni e-Soy athandwa kakhulu, hhayi ngeze kusukela ezikhathini zasendulo, i-soy ibhekwa njengomthombo oyinhloko wamaprotheni. Ugaywe kabi ngokwanele. Kwabaningi, lolu hlobo lwamaprotheni lungadala ukuqhakaza. Enye yezinzuzo zayo ukwehlisa i-cholesterol.
Amaprotheni ayinkimbinkimbi aqukethe izinhlobo zesisindo samaprotheni. Zonke izinzuzo zihlanganiswe kuyinkimbinkimbi eyodwa, ngakho-ke lolu hlobo luwusizo kakhulu.
Uma ungenasikhathi, noma ufuna ukwenza ukunyakaza, ungasebenzisa imigoqo yamaphrotheni. Eyodwa iqukethe iprotheni yokudla nsuku zonke.
Zonke zenziwe ngemikhiqizo yemvelo, ngaphandle kwezithasiselo zamakhemikhali. Ukuthola umphumela, udinga ukuhlanganisa ama-supplements nokuzivocavoca nokudla okulinganiselayo. Ekudleni kwezemidlalo, isitholi esisebenzisayo siya ngokuya sisetshenziswa. Lesi isengezo esqukethe amaprotheni nama-carbohydrate.
Ngokusho kochwepheshe, "ungumenzi wokudla" ekudleni, kepha ukusetshenziswa kwawo kuyimpikiswano. Iqiniso ngukuthi kukhona ama-carbohydrate amaningi kulo njengoba udinga ukukhula kwemisipha kakhulu. Akunakwenzeka nje ukuthatha izinto eziningi kangaka ngokudla.
Ngokunyuka kwe-cholesterol nesisindo ngokweqile, amaprotheni ezilwane kuyodingeka ashiywe, esikhundleni sawo kunamaphrotheni wemifino. Kepha asikho isidingo sokushintsha indlela odla ngayo.
Okokuqala, kufanele utadishe ngokucophelela izici zokudla kwezemidlalo.
Ukwehlisa i-cholesterol yegazi, kunconywa ukususa okunye ukudla ekudleni.
Okokuqala, udinga ukunamathela kumenyu ekhethekile futhi ungabandakanyi utshwala, ukubhema empilweni.
Amafutha ezilwane ngokweqile angakhuphula izinga lale nto, ngakho-ke adinga ukukhawulelwa.
Ochwepheshe batusa ukwenza izinguquko ezithile ekudleni:
- Inyama enamafutha kufanele ingafakwa ngokuphelele. Udinga ukugxila enyameni ethambile. Kungaba inyama yenkomo, ikalikuni, unogwaja, inkukhu. Ungadli ikhasi kusuka enyameni.
- Yidla izinhlanzi njalo. I-Sturgeon, i-salmon, i-whitefish, kanye ne-om aqukethe ama-acid ayi-polyunsaturated adingekayo emzimbeni Izinhlanzi ezinjalo kufanele zidliwe okungenani kathathu ngesonto.
- Imikhiqizo yobisi kufanele idliwe iphansi emafutheni.
- Ukwanda ekudleni kwezithelo. Imithamo efanelekile yizingxenye ezimbili ngosuku. Izithelo eziwusizo hhayi kuphela ngesimo esisha, kodwa futhi ngesimo sezithelo ezomisiwe.
- Amajikijolo ahambisana ngokuphelele kumenyu. Ama-cranberry adinga ukunakwa ngokukhethekile. Ngeke nje isuse amafutha ngokweqile, kepha futhi izonciphisa amazinga kashukela futhi futhi isize ukuvikela izinkinga zenhliziyo. Ama-cranberry futhi asiza ukuqeda izifo.
- Kungcono ukudla imifino ngaphandle kwezengezo nangefomu eluhlaza. Kunconywa ukuba uzidle kaningana ngesonto. Ungangeza ukwatapheya kanye nama-artichoke kumasaladi wemifino.
- Amantongomane, izindunduma nohlamvu lonke. Ukuze i-cholesterol ibe yinto ejwayelekile, udinga ukudla i-oatmeal njalo ekuseni. Ubhontshisi obilisiwe nakho kuzosiza.
Kufanele unake futhi ilebula lomkhiqizo lapho uthenga. Kubalulekile ukuthi bangabi ne-cholesterol. Ukupheka kufanele kwenzeke ngamanoni amancane. Uma lokhu kungenzeka, khona-ke kungakuhle ukuthi uyilahle ngokuphelele lapho kuphekwa. Ukuze ulondoloze ukulinganisela ekudleni okunempilo, udinga ukuhlanganisa imikhiqizo: inyama nemifino, nemidumba nezinhlamvu.
Into esemqoka ukuthi ukudla kuyalingana, lapho-ke i-cholesterol izoba ngumsizi. Ikhulukazi yabasubathi, kuyadingeka ukuthi izicubu zikhule kahle. Ngokubambisana ne-protein, udinga ukuhlanganisa imikhiqizo yemvelo, okuyizinto zokwakha zomzimba. Indlela yokuphila esebenzayo ngeze yahlanganiswa nezinga eliphakeme lale nto. Ngakho-ke, hhayi imithambo yegazi kuphela, kodwa futhi zonke izitho ziba namandla.
Ingabe kukufanele ukuthatha iprotheni ezotshela uchwepheshe kule vidiyo ekulesi sihloko.
