Kangangeminyaka, i maqanda Bebesoloko bengumbindi wempikiswano: bebetyholwa ngokudubula cholesterol kunye nokwandisa umngcipheko isifo sentliziyokangangokuba abantu abaninzi bayeka ukutya amaqanda ngenxa yokoyika. Namhlanje, uphando olufumanekayo luveza umfanekiso owahlukileyo kakhulu kwaye lusinyanzela ukuba siqonde uninzi lwezo zilumkiso zakudala.
Izifundo zamva nje ziyavuma ukuba i-cholesterol yokutya, kuquka neye-yolk, inefuthe elilinganiselweyo kwi amanqanaba e-cholesterol yegazi kuluntu ngokubanzi. Okubaluleke kakhulu kukuba amafutha ahluthayoindlela yokutya iyonke kunye nezinto ezifana Imfuza okanye indlela yokuphila. Nangona kunjalo, iingcali zigxininisa kwinto ebalulekileyo: iqanda alilogunyaziso lokutya ngaphandle kwemiqathango, kodwa kukutya okunokungena kakuhle kukutya okunesondlo ukuba kutyiwa ngendlela efanelekileyo.
Oko sikwaziyo namhlanje malunga namaqanda, i-cholesterol kunye nentliziyo
Le misebenzi idibene izilingo zeklinikhi y izifundo zeqela kunye namakhulu amawaka abantu abalandelwa iminyaka. Lilonke, zibonisa ukuba impembelelo yeqanda ixhomekeke umxholo wokutyaKwahlukile kakhulu ukuyithatha njengenxalenye yokutya okuzele amafutha agcweleyo kunye nokutya okucutshungulwe kakhulu ezidibanisa zibe yipateni etyebileyo kwimifuno, iimbotyi, iinkozo ezipheleleyo kunye namafutha asempilweni.
Kwangale migca ifanayo, Izikhokelo zokutya zaseMelika Bayisusile i-cap endala kwiminyaka eyadlulayo. I-300 mg ye-cholesterol ngosukuIikomiti ezicebisayo zigqibe kwelokuba akukho bungqina buqinileyo obuxhasa umda ongqongqo wamanani we-cholesterol yokutya kwaye endaweni yoko zigxile ekunciphiseni amafutha agcweleyo ewonke yokutyisa.
Iingcali kunyango lokuthintela zisikhumbuza ukuba uninzi lwe i-cholesterol ejikeleza egazini umzi-mveliso isibindi ukuqala kwizinto ezizandulelayo zezinto eziphilayo, kwaye phakathi 60% kunye ne-80% amanqanaba axhomekeke kwi Ilifa lemveloNgoko ke, ukutya amaqanda nje, ngokwako, akuchazi isizathu cholesterol ephezulu.
Kwimisebenzi yeklinikhi, imibutho efana I-Asociación Americana del Corazón Bathi umntu omdala osempilweni angathatha, njengenxalenye yokutya okufanelekileyo, ukuya kuthi ga kwiqanda elinye okanye amabini ngosukuukuba ukutya okuseleyo akunawo amafutha amaninzi agcweleyo. Kubantu abane-cholesterol ephezulu okanye imbali yosapho lwabo ene-cholesterol ephezulu, kucetyiswa ukuba... ukunciphisa inani lamaqanda ngevekingaphandle kokuthintela ngokupheleleyo amaqanda.
Ingxaki yokwenyani: amafutha agcweleyo kunye nendlela yokutya
Uninzi lweengcali ziyavuma ukuba umqhubi oyintloko wokutya ophakamisa I-cholesterol ye-LDL (ebizwa ngokuba yi-cholesterol "embi") asiyo-cholesterol esiyityayo, kodwa yi-cholesterol amafutha ahluthayoOlu hlobo lwamafutha, luninzi kakhulu ibhotolo, inyama ezicutshungulweyo, itshizi enamafutha, kunye neemveliso zobisi ezipheleleyoKwenza kube nzima kwisibindi ukususa i-cholesterol engaphezulu, nto leyo ebangela ukuba siqokelele egazini.
Ngenxa yesi sizathu, izikhokelo ezininzi zicebisa ukuba amafutha ahluthayo ungadluli malunga I-10% yeekhalori zemihla ngemihla, nto leyo kumntu omdala oqhelekileyo ilingana ne Iigram ezingama-20 ngosukuUkuze kufikelelwe kuloo nani, umgudu kufuneka ugxile nciphisa ukutya okunamafutha amaninzi agcweleyoendaweni yokwenza iimveliso ezithile ezifana namaqanda zibe yinto engcolileyo.
Indlela amaqanda atyiwa ngayo inefuthe elikhulu kwi-cardiometabolic profile yawo. Ayifani ne... iqanda elibilisiweyo okanye eliphekiweyo ihamba nemifuno kunye nesonka esipheleleyo, kunye neqanda eliqhotsiweyo kunye iisoseji kunye ne-lardIingcali ezininzi zentliziyo zigxininisa ukuba ingozi ayisoloko ikwiqanda elihlukanisiweyo, kodwa ikwi ipleyiti epheleleyo nakwimisebenzi yemihla ngemihla eseleyo.
Kubantu abaneengxaki ezinje nge isifo seswekile, i-cholesterol ephezulu, okanye imbali yokuhlaselwa yintliziyo— iingcali ezininzi zikhetha indlela yokugcina iqanda lilungile: ukugcina iqanda, kodwa ngokubanzi iiyunithi ezintathu okanye ezine ngevekiukubeka phambili iindlela zokupheka ezilula kunye nokuphepha ukuzihambisa neemveliso ezinamafutha.
Izifundo ezivela kwizifundo zamazwe ngamazwe kunye nemeko yaseJapan
Izifundo ezinkulu zokuthelekisa phakathi kwamazwe zibonelele ngembono enomdla malunga nolwalamano phakathi Amaqanda kunye nempilo yentliziyoUhlalutyo oluquka idatha evela kumazwe angaphezu kwekhulu kunye nabantu abanemikhwa eyahlukileyo lubonisa ukuba ukusetyenziswa okuphakathi Oku kutya akunaziphumo zininzi zokuhlaselwa yintliziyo okanye ukufa kwabantu abaninzi ngenxa yesifo sentliziyo.
Omnye wemizekelo ebalaseleyo ngulowo EJapanApho, umyinge wokusetyenziswa kwamaqanda umalunga iphindwe kabini i-avareji yehlabathiNangona kunjalo, eli lizwe ligcina ezinye ze amazinga aphantsi esifo sentliziyo se-ischemic yeplanethi. Abaphandi abatoli oku njengobungqina obuthe ngqo bokuba amaqanda akhusela intliziyo, kodwa njengophawu lokuba ukusetyenziswa kwawo kakhulu akuthethi ukuba kukho umngcipheko ongakumbi.
Kwimeko yaseJapan, amaqanda adla ngokudityaniswa nokutya okutyebileyo intlanzi, irayisi, imifuno kunye namafutha angahluthwangayahluke kakhulu kwiipateni zaseNtshona ezizele kukutya okucutshungulwe kakhulu. Izifundo ezenziwe kubemi baseJapan zibonisa ukuba ukuphindaphindeka kokuvaleka kwemithambo yegazi Akukho mahluko mkhulu phakathi kwabo batya amaqanda ambalwa kunye nabo bawatya yonke imihla, ukuba nje ukutya okuseleyo kulinganisiwe.
Kwamanye amaqela athile, anjengabantu abangafumani unyango olune- amayeza okwehlisa i-cholesterolKuye kwaphawulwa ukuba ukusetyenziswa okuphakathi kunxulunyaniswa ukwehla kwesifo semithambo emininzi yegaziNangona ezi mpawu zinomdla, ababhali ngokwabo bakhuthaza ukuba balumke, kuba ezinye izinto ezininzi ezifana nemfuza kunye nendlela yokuphila nazo zidlala indima.
Umyalezo othathwa ngamaqela ophando kukuba iipateni zokutya zehlabathi kunye mi sebenzi Zinobunzima obungaphezu kokutya okukodwa. Kumaqela ahlala ephila ubomi obusempilweni, angatyi ukutya okuninzi okucutshungulwe kakhulu, kwaye anemveliso eninzi esekwe kwizityalo, amaqanda ayangena ngaphandle kokwandisa umngcipheko wesifo sentliziyo.
Amaqanda ayichaphazela njani i-cholesterol ngokwenene?
Ukungathembi amaqanda ngokwesiko kuvela kwimvelaphi yawo umxholo we-cholesteroligxile kakhulu kwiqanda eliphuma kwiqanda. Uphononongo lwakutshanje lubonisa ukuba, kwiqanda ngalinye elityiwayo, i-cholesterol iyonke kunye ne-LDL inokwanda malunga 2% okanye 3%, umahluko omncinci kakhulu.
Ngaphezu koko, oku kunyuka kudla ngokukhatshwa kukwanda okufanayo I-cholesterol ye-HDLI-cholesterol ebizwa ngokuba "elungileyo", enoxanduva lokuthutha i-cholesterol egqithisileyo ibuyele esibindini. Xa zombini zinyuka ngokulinganayo, ubudlelwane phakathi kwe-cholesterol eluncedo neyingozi Ihlala izinzile.
Umzimba nawo udlala indima yawo: xa ufumana i-cholesterol engaphezulu ekutyeni, isibindi sidla ngokufuna ukunciphisa imveliso yabo yangaphakathiLe ndlela yokuzilawula inceda ekuqinisekiseni ukuba impembelelo iyonke egazini ayibonakali njengoko kwakucingwa kwiminyaka emininzi eyadlulayo.
Kwelinye icala, kuye kwaphawulwa ukuba iproteni emhlophe yeqanda unakho ukunciphisa ukufunxwa kwe-cholesterol emathunjiniIngakumbi xa kuyinxalenye yokutya okune-fiber eninzi, okunesondlo esifanelekileyo. Olu xube luthetha ukuba, ngaphakathi kwindlela yokutya enempilo, amaqanda awabangeli mngcipheko mkhulu kwimithambo yegazi.
Nangona kunjalo, ayinguye wonke umntu ophendula ngendlela efanayo. Kubantu abane- ubunjani bendalo Kwezinye iimeko, i-cholesterol yokutya inokuba nefuthe elikhulu kumanqanaba e-cholesterol egazini. Yiyo loo nto iingcali zigxininisa ukubaluleka Jonga rhoqo iprofayili ye-lipid kwaye ulungise iingcebiso zokusetyenziswa kwamaqanda ngokweemfuno zomntu ngamnye.
I-yolk: ukusuka kwi-skeptical ukuya kwi-key manufacturing ngenxa yezakhamzimba zayo
Kangangeminyaka, abathengi abaninzi bakhethe ukulahla i-yolk ukuze "baphephe i-cholesterol," begcina emhlophe kuphela. Nangona kunjalo, iingcali zesondlo zisikhumbuza ukuba uninzi lwezondlo ezikwiqanda Bagxila ngqo kuloo ndawo imthubi elahlwa ngabantu abaninzi.
Ngokwahlukileyo koko kucacileyo, okunegalelo ngaphezu kwako konke iproteinIqanda eliyiqanda linika indibaniselwano yeevithamini kunye neeminerali ekunzima ukuzifumana kwezinye ukutya okutyiwa rhoqo. Iqanda elikhulu linokukunika iigram ezintathu zeprotenii-phosphorus, i-potassium kunye ne-selenium, kunye neevithamini A, D, E kunye no-Ki-folate kunye colina.
La vitamin D kunye colina Ezi zizondlo zimbini ezinqongopheleyo kwiindlela ezininzi zokutya zanamhlanje. Esokuqala sinxulunyaniswa nokusebenza kwamathambo, amajoni omzimba kunye nemisipha, ngelixa i-choline idlala indima ebalulekileyo kwi impilo yengqondo nesibindiIingcali ezininzi zithi azikho ukutya okuninzi okuqhelekileyo okubonelela ngezixa ezibalulekileyo zezi zinto zixutyiweyo ngolu hlobo.
I-yolk ikwangumthombo obalulekileyo we lutein kunye ne-zeaxanthin, ii-antioxidants ezinxulumene kakhulu nokukhuselwa impilo yamehlo kunye nokuthintela Ukucolwa kwe-cholesterol ye-LDLNgokuthintela le cholesterol ekubeni ingabi yi-oxidizing, elinye lamanyathelo abalulekileyo ekwakhiweni kwee-atheromatous plaques kwimithambo yegazi liyathintelwa.
Ukushiya i-yolk ngendlela ecwangcisiweyo, ingakumbi kubantu abangenalo uphawu olucacileyo lwezonyango, kuthetha ukulahlekelwa yinxalenye entle yexabiso lesondlo ukusuka eqandeni. Iingcali ezininzi zentliziyo kunye neengcali zokutya ziyavuma ukuba kunengqiqo ukulawula ukutya ngokubanzi kunye nenani lilonke lamafutha agcweleyo kunokugxila kuphela ekususeni i-yolk.
Mangaphi amaqanda onokuwatya kwaye kuxa kutheni apho kufuneka unciphise ukutya kwakho?
Iingcebiso zokutyiwa kwamaqanda ziye zathamba, kodwa zisahlula phakathi abantu abaphilileyo kunye nabo banayo ukwanda komngcipheko we-cardiovascularKubantu abadala abangenazo izifo ezifanelekileyo kunye nemikhwa emihle, iingcali ezininzi zicinga ngokusetyenziswa okuqikelelweyo kwe iqanda elinye ngosuku ngaphakathi kokutya okwahlukeneyo.
Ngokwahlukileyo koko, kubantu abane i-cholesterol ephezulu, isifo seswekile, okanye imbali yesifo semithambo yentliziyoIingcali ezininzi zentliziyo zikhetha ukusebenza kwindawo echanekileyo, malunga amaqanda amathathu okanye amane ngevekiIngcinga ayikokubathintela, kodwa kukuqinisekisa ukuba abongezi kwezinye izinto ezinobungozi ezikhoyo.
Kwimeko yabo bane imbali yosapho enzulu ye-hypercholesterolemia okanye sele befumene isifo sentliziyo, ezinye iingcali zide zicebise ubuninzi amaqanda amane ukuya kwamathandathu ngevekiukudibanisa amaqanda amhlophe aseleyo kunye neminye imithombo yeproteni engenamafutha.
Kukwakho neengcali ezithi, ngokusekelwe kwizifundo ezithile, zibonise ukuba amaqanda amabini okanye amathathu imihla ngemihla Zisenokungabi yingxaki kubantu abakhutheleyo kakhulu abangenazo izinto ezinokuba yingozi kwaye betya ukutya okusemgangathweni. Nangona kunjalo, le meko isasebenza. controvertida Kwaye abaphandi ngokwabo bafuna ulwazi oluthe kratya lwexesha elide, ngoko ke umyalezo ophambili uyaqhubeka nokuba ukumodareyitha.
Nokuba kunjalo, ngaphaya kwenani elichanekileyo lamaqanda, iingcali zigxininisa ekujongeni iprofayili ye-lipid yomntu ngamnyeUxinzelelo lwegazi, ubunzima, kunye nomgangatho wokutya konke kudlala indima. Ukutya okufanayo kunokwamkeleka ngokupheleleyo kumntu omnye kwaye kugqithise komnye umntu onomngcipheko ophezulu kakhulu.
Indlela yokufaka amaqanda ekutyeni okunempilo kwentliziyo
Isivumelwano sangoku asikuko nokuba amaqanda "alungile" okanye "amabi," kodwa Njani? Ziyatyiwa. Amalungiselelo afana ne iqanda elibilisiwe, iqanda elibilisiweyo, iqanda elibilisiwe, okanye iqanda elikwi-omelet enemifuno Zingena kakuhle kwiipateni ezithathwa njengezikhusela intliziyo, ezifana nokutya kweMeditera.
Ngokwahlukileyo koko, ukusetyenziswa ngokuphindaphindiweyo kwe amaqanda aqhotsiweyo ahamba nebhekoni, i-chorizo ​​​​okanye i-lard Iyandisa ukubakho [okungacacanga] kwipleyiti, nto leyo enokubangela ukuba ibhalansi ibe yingozi enkulu kwi-cardiometabolic, ingakumbi ukuba yongezwa kweminye imikhwa engeyiyo eyompilo.
Ukunciphisa impembelelo enokubakho ye-cholesterol yokutya, kuyanceda ukudibanisa amaqanda kunye ukutya okuphezulu kwefibrenjengesonka sengqolowa epheleleyo, iimbotyi, imifuno, okanye iziqhamo. Ifayibha inceda ukunciphisa ukufunxwa kwakhona kwe-cholesterol emathunjini kwaye inegalelo ekuphuculeni iprofayili yentliziyo iyonke.
Kwindlela yokupheka yemihla ngemihla, iingcali ezininzi zicebisa ukuba izinto zibe phambili iioyile zemifunonjengeoyile yomnquma, xa kuthelekiswa namafutha aqinileyo avela kwizilwanyana. Ukusebenzisa inani elincinci leoyile, ukukhetha iindlela ezifana nokubilisa, ukubhaka, okanye ukusaasha kancinci, kunye nokuphepha ukusonta rhoqo kunceda ukwenza izitya zamaqanda zibe lula kakhulu ngokwembono ye-lipid.
Ngaphandle kweendlela zokupheka ezithile, kugxininiswa ukuba iqanda lifanele libe yinxalenye ukutya okwahlukeneyo kwihlabathi liphela, equka iimveliso zemifuno emitsha, intlanzi, amandongomane kunye neenkozo ezipheleleyo, kunye nokutya okuncinci okucutshungulwe kakhulu, iziselo ezineswekile kunye nenyama ebomvu.
Ngobungqina obukhoyo, umfanekiso weqanda utshintshe kakhulu xa uthelekiswa namashumi eminyaka adlulileyo: ukusuka kukutya okwalelweyo ngabantu abaxhalabileyo malunga cholesterol, iye yathathwa njengemveliso okunesondlo, okufikelelekayo kwaye okuhambelanayo Amaqanda anegalelo kwimpilo entle yentliziyo xa etyiwa ngokulinganisela njengenxalenye yokutya okunesondlo. Eyona nto ibalulekileyo akusekho kukwenza ukutya okuthile kube yinto engcolileyo, kodwa kukuqwalasela ukutya okuqhelekileyo nendlela yokuphila, ukulungisa izabelo ngokweemeko zomntu ngamnye kunye nokuxhomekeka kuvavanyo lwezonyango rhoqo ukuze kuchongwe inani elifanelekileyo lamaqanda kumntu ngamnye.
