Amaqanda kukutya okunesondlo kakhulu, kulula ukukufumana, kwaye kubiza kakhulu, kwaye kukutya okuneproteni eninzi. Kodwa xa kufikwa ekutyeni amaqanda, uninzi lwabantu lucinga ngoko nangoko nge-cholesterol, akunjalo? Baninzi abantu aboyikayo ukuba "ukuba utya amaqanda, uya kuba ne-cholesterol." Iyintoni inyaniso kweli bali? Ngaba ukutya amaqanda kulungile emzimbeni okanye kubi? Masithethe ngale nto ngendlela elula enokuqondwa ngumntu wonke.
Okokuqala, yintoni i-cholesterol?
Ngamafutshane, i-cholesterol yinto efana ne-wax efumaneka ngokwemvelo egazini lethu. Ayisiyonto imbi kangako, njengoko abanye abantu becinga. Enyanisweni, i-cholesterol ibalulekile kwimisebenzi emininzi ebalulekileyo emizimbeni yethu, njengokwakha iiseli ezisempilweni, ukuvelisa i-vitamin D, kunye nokuvelisa iihomoni.
Cinga ngoku: I-80% ye-cholesterol efunekayo emzimbeni wakho, isixa esikhulu, iveliswa esibindini nasemathunjini akho. Isixa esincinci kuphela, malunga ne-20%, songezwa emzimbeni wakho ngokutya esikutyayo.
Oko kuthetha ukuba i-cholesterol yinto efunekayo emizimbeni yethu. Kodwa njengayo nayiphi na into, ingxaki ikwixa igqithisile.
Ibali le-cholesterol 'elungileyo' kunye ne-cholesterol 'embi'
Mhlawumbi ukhe weva 'nge-cholesterol elungileyo' kunye 'ne-cholesterol embi'. Nantsi into eyenzekayo ngokwenene. I-cholesterol ayinakuhamba egazini yodwa. Ngoko ke ihambahamba emzimbeni ngamasuntswana afana nezithuthi (ii-lipoproteins) ezenziwe ngeeproteni. Masifunde ngeentlobo ezimbini eziphambili zezi zithuthi.
| Uhlobo lwekholesteroli | Wenza ntoni? | Igama esilibizayo |
|---|---|---|
| I-LDL (i-Low-Density Lipoprotein) | Olu hlobo lolo luthatha i-cholesterol ize iyibeke kwizicubu zomzimba. Ukuba iyanda, inokuqokelelwa kwimithambo yegazi ize iyivale. Oku kunokukhokelela kwizifo ezinzulu ezifana nokuhlaselwa yintliziyo kunye nestroke. | I-cholesterol 'embi' |
| I-HDL (i-High-Density Lipoprotein) | Olu hlobo lwe-cholesterol luqokelela i-cholesterol egqithisileyo emzimbeni ize iyibuyisele esibindini. Emva koko isibindi siyayisusa emzimbeni. Ngenxa yoko, iluncedo kakhulu emzimbeni. | I-cholesterol 'elungileyo' |
Zithini iingozi ze-cholesterol ephezulu?
Indlela esiphila ngayo ibaluleke kakhulu ekulawuleni amanqanaba e-cholesterol. Abanye abantu basengozini enkulu yokufumana i-cholesterol. Masibone ukuba yintoni na.
- Uhlobo lwesibini lwesifo seswekile: Isifo seswekile sinokubangela amanqanaba aphantsi e-cholesterol 'elungileyo' (i-HDL) kunye namanqanaba aphezulu olunye uhlobo lwamafutha olubizwa ngokuba yi-triglycerides, ezibangela umngcipheko wesifo sentliziyo.
- Ukutyeba kakhulu: Ubunzima bomzimba obugqithisileyo bunokunyusa i-cholesterol 'embi' (LDL) kwaye bunciphise i-cholesterol 'elungileyo' (HDL). Oku kunokukhokelela kwiingxaki ezifana nesifo sentliziyo kunye noxinzelelo lwegazi oluphezulu.
- Iimeko zofuzo: Abanye abantu banokuba nesifo esibizwa ngokuba yiFamilial Hypercholesterolemia (FH), esisifo semfuza esifumaneka kusapho.
- Imikhwa emibi yokuphila: Le yeyona nto ibalulekileyo.
- Ukutya rhoqo iioyile zezilwanyana, ubisi lwekhokhonathi, kunye nokutya okunamafutha agcweleyo kunye ne-trans.
- Akukho mthambo ndiwenzayo.
- Ukutshaya.
Le mikhwa inethuba eliphezulu lokwenza amanqanaba akho e-cholesterol abe mandundu.
Ngoko ke injani isondlo seqanda?
Iqanda liyi-superfood encinci kodwa enesondlo. Khawucinge nje, iqanda elikhulu linama-calories angama-72 kuphela. Kodwa line-6 grams yeprotheni. Ukongeza, amaqanda aqulathe i-lutein kunye ne-zeaxanthin, ezilungileyo emehlweni, kunye ne-choline, elungileyo kwingqondo nakwimithambo-luvo, kunye neevithamini A, B, kunye no-D.
Nangona kunjalo, iqanda elikhulu liqulathe malunga ne-186 milligrams ye-cholesterol. Okubalulekileyo kukuba, yonke le cholesterol ifumaneka kwi-yolk yeqanda kuphela. Iqanda elimhlophe alinayo i-cholesterol konke konke.
Ngoko ke zingaphi amaqanda ngosuku alungele umzimba?
Le yeyona ngxaki inkulu kubo bonke abantu.
Kumntu osempilweni ngokubanzi ongenazo ezinye izinto ezinokubangela umngcipheko, ukutya iqanda elinye elipheleleyo ngosuku kukhuselekile. Uphando lufumanise ukuba oko akuyongezi ingozi yokuhlaselwa sisifo sentliziyo okanye isifo sohlangothi.
Nangona kunjalo, ukuba ungomnye wamaqela asengozini akhankanyiweyo apha ngasentla (oko kukuthi, umntu onesifo seswekile, uxinzelelo lwegazi oluphezulu, isifo sentliziyo, okanye ukutyeba kakhulu), kungcono ukuba ungadli amaqanda apheleleyo angaphezu kwamathathu ngeveki.
Yintoni enye ekufuneka uyicinge xa usitya amaqanda?
Ukuba uyawathanda amaqanda kodwa ukhathazekile nge-cholesterol, ungayisusa i-yolk uze utye emhlophe kuphela. Emhlophe ayinayo i-cholesterol, kodwa isenayo iproteni eninzi.
Enye into ebalulekileyo yindlela esitya ngayo amaqanda. Cinga ngayo, asityi amaqanda odwa. Xa senza i-omelet ngezinto ezifana nebhotolo, itshizi, ibhekoni, isoseji, size siyitye nesonka, i-cholesterol eninzi yongezwa emzimbeni evela kwezinye ukutya. Ke ngoko, kufuneka silumke kungekuphela nje ngamaqanda, kodwa nangokutya esikutya nawo. Kudla ngokuba sempilweni ukutya amaqanda abilisiwe kunokuba aqhotswe kwioyile.
Eyona nto ibalulekileyo kukuthetha nogqirha wakho malunga namanqanaba akho e-cholesterol kunye nempilo yakho. Angajonga ingxelo yakho yeLipid Profile aze akunike icebiso elingcono.
Umyalezo Wokuya Ekhaya
- I-cholesterol yinto efunekayo emzimbeni. Kodwa ingxaki ifumaneka xa amanqanaba e-cholesterol 'embi' (LDL) enyuka.
- Ngokuqhelekileyo kukhuselekile ukuba umntu omdala osempilweni atye iqanda elinye elipheleleyo ngosuku.
- Ukuba unesifo seswekile, isifo sentliziyo, okanye ezinye iimeko ezinobungozi, kungcono ukuba utye amaqanda amathathu ngeveki uze udibane nogqirha wakho.
- Yonke i-cholesterol eqandeni ikwi-yolk. Akukho cholesterol kumhlophe.
- Kukwabaluleke kakhulu ukuba uqaphele indlela opheka ngayo amaqanda kunye nokunye ukutya okutya nawo (ibhotolo, ioyile, itshizi).
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