Xa sithetha nge-cholesterol, sonke siyoyika kancinci, akunjalo? Siyazi ukuba ukuba oko kubizwa ngokuba yi-"cholesterol embi" kuyanda, inokuqokelelana emithanjeni yegazi ize ithintele ukuhamba kwegazi ukuya entliziyweni nasebuchotsheni. Ngoko ke, njengesisombululo soku, ingaba yintoni impembelelo ekuphepheni inyama neentlanzi nokutya imifuno neziqhamo ezininzi? Uphando lwakutshanje lufumene ulwazi olubaluleke kakhulu ngale nto. Masithethe ngayo ngokulula.
Yintoni kanye kanye efunyenwe lolu phando?
Olu asilophando olunye nje kuphela. Luhlalutyo olukhulu oludibanisa iziphumo zezifundo ezincinci ezingama-30 ezenziwe kwixesha leminyaka engama-40, ukususela ngo-1982 ukuya ku-2022. Ngamafutshane, izigqibo ezifunyenwe koku zinamandla kakhulu.
Kolu phononongo, abathathi-nxaxheba bahlulwe baba ngamaqela amabini, elinye iqela lanikwa ukutya okuqhelekileyo okuquka inyama, intlanzi, ubisi, kunye nokutya okusekwe kwizityalo. Elinye iqela lacelwa ukuba liphephe ngokupheleleyo inyama, oko kukuthi, litye ukutya okusekwe kwizityalo kuphela (okutya imifuno okanye okutya imifuno kuphela) . Emva kweenyanga ezisi-7, amanqanaba amafutha egazini lamaqela omabini avavanywa.
Iziphumo zimangalise abantu abaninzi ngokwenene.
Zithini iingenelo zokutya ukutya okusekwe kwizityalo?
Abo babelandela ukutya okusekelwe kwizityalo babenamanqanaba aphantsi kakhulu amafutha amabi egazini kunabo babesitya inyama nentlanzi. Makhe sibone ukuba oko kusebenza njani.
| Uhlobo lwamafutha egazini | Ukuncipha kwabantu abatya ukutya okusekwe kwizityalo |
|---|---|
| I-Cholesterol iyonke | Ukwehla kwe-7% |
| I-cholesterol "embi" (i-LDL Cholesterol) | Ukwehla kwe-10% |
| I-Apolipoprotein B (ApoB) | Ukwehla kwe-14% |
Ngoku usenokuba ucinga ukuba, le yi -Apolipoprotein B (ApoB)Ithetha ukuthini? Yiproteni ephambili kwiimolekyuli ze-cholesterol "embi" (LDL). Amanqanaba aphezulu ale ApoB egazini luphawu oluhle lomngcipheko okhulayo wesifo sentliziyo kunye nestroke ngenxa yokuvaleka kwemithambo yegazi.
Nangona kunjalo, akukho mahluko ubalulekileyo ubonwe phakathi kwala maqela mabini kumanqanaba e- triglycerides , olunye uhlobo lwamafutha olunxulunyaniswa nesifo sentliziyo.
"Ngokwezi ziphumo, ukulandela ukutya okusekwe kwizityalo kunokunciphisa zonke ii-lipoproteins ezivala imithambo yegazi nge-14%. Oku kusebenza malunga nesinye kwisithathu kuneziyobisi ze-statin ezinciphisa i-cholesterol," utshilo ugqirha ophambili kolu phononongo.
Oko kuthetha ukuba ukuba umntu ulandela ukutya okusekwe kwizityalo iminyaka emihlanu, unokunciphisa umngcipheko wokuba nesifo sentliziyo nge-7%. Khawucinge nje, olo hlobo lwesiphumo luvela ekutyeni kuphela, ngaphandle kwamayeza!
Nangona kunjalo, ayizizo zonke iintlobo zokutya ezisekelwe kwizityalo ezifanayo!
Nantsi eyona nto ibalulekileyo ekufuneka siyiqonde sonke: "Umntu otya imifuno" akuthethi ukuba yonke into ilungile.
Khawucinge nje, ukuba awuyityi inyama, kodwa utye isonka, iibhisikithi, iziselo ezimnandi, kunye nokutya okuqhotsiweyo (okufana ne-lentil vadas, iipapadums, kunye nee-rolls) imini yonke, akulunganga entliziyweni yakho. Oko kubizwa ngokuba kukutya okusempilweni okusekelwe kwizityalo . Kuba ziphezulu kwiicarbohydrates ezicociweyo, iiswekile zokwenziwa, ioyile, kunye netyuwa.
Ngoko ke yintoni "ukutya okunempilo okusekelwe kwizityalo"?
Oko kuthetha ukunika indawo engakumbi kwipleyiti yakho kwizinto ezifana nezi:
- Imifuno emitsha kunye nemifuno
- Iziqhamo ezintsha
- Iinkozo ezipheleleyo (irayisi ebomvu, i-oats, i-millet)
- Amantongomane aqhekekileyo (iitships, ii-peas, iimbotyi eziluhlaza, i-soy)
- Amandongomane kunye nembewu (i-cashews, amandongomane, imbewu yethanga)
Ngaba ke ngoko kufuneka siyeke ngokupheleleyo ukutya inyama nentlanzi?
Hayi, ayinyanzelekanga loo nto. Iingcali zithi ukuba unengxaki yokuyeka ngokupheleleyo inyama nentlanzi, kukho ezinye iindlela ezilungileyo.
Yiloo ndlela yokutya yaseMeditera . Iqulathe oku kulandelayo:
- Yitya imifuno emitsha emininzi, iziqhamo, iinkozo kunye namandongomane.
- Iintlanzi namaqanda zikhethwa kakhulu xa kufuneka iiproteni.
- Sebenzisa iimveliso zobisi ezinamafutha aphantsi.
- Ukusetyenziswa kwenyama ebomvu kuncinci kakhulu.
Kukho ubungqina bokuba olu hlobo lokutya lunokunceda ekulawuleni i-cholesterol kunye noxinzelelo lwegazi, ukunciphisa ukudumba emzimbeni, kunye nokulawula amanqanaba eswekile egazini.
Ngaba kwanele ukulawula ukutya kuphela? Ngaba ii-genes azibandakanyeki?
Le yingongoma ebaluleke kakhulu. Amanqanaba e-cholesterol kwabanye abantu anokunyuka.Iphenjelelwa zizakhi zofuzo ezidluliselwa kwizizukulwana ngezizukulwana. Oku kuthetha ukuba isibindi sabo sivelisa i-cholesterol engaphezulu ngokwendalo. Kunokuba nzima kumntu onjalo ukunciphisa amanqanaba e-cholesterol yakhe ngokwaneleyo ngokutya kuphela.
Yiyo loo nto oogqirha benika abanye abantu amayeza afana nama-statin. La mayeza alawula ukuveliswa kwe-cholesterol esibindini.
Ngoko ke, ukuba amazinga akho e-cholesterol aphezulu, kubalulekile ukutshintshela kwindlela yokutya enempilo. Kodwa kwangaxeshanye, ukuthatha amayeza achazwe ngugqirha wakho ngqo kubalulekile ukuze ukhuseleke. Iziphumo ezilungileyo zifumaneka xa ukutya kunye namayeza kuhambelana.
Umyalezo Wokuya Ekhaya
- Ukutshintshela ekutyeni okunempilo okusekelwe kwizityalo (imifuno/i-vegan) kunokunciphisa kakhulu i-cholesterol "embi" (LDL) kunye nomngcipheko wesifo sentliziyo.
- Kodwa, ayizizo zonke izinto ezithi 'imifuno' ezilungileyo. Kuphephe ukutya okucutshungulweyo, okunamafutha/okunetyuwa/okuneswekile. Nika imifuno emitsha, iziqhamo, iinkozo ezipheleleyo, kunye namandongomane kuqala.
- Akunyanzelekanga ukuba uyeke ngokupheleleyo inyama nentlanzi. Ukutya kwaseMeditera, okunciphisa ukutya inyama kwaye kwandisa intlanzi nemifuno, kukwayindlela entle kakhulu.
- Kukwakho nefuthe lemfuza kumanqanaba e-cholesterol, ngoko ke kubaluleke kakhulu ukuthatha amayeza achazwe ngugqirha wakho njengoko eyalelwe, ngelixa utshintsha indlela otya ngayo.
- Ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, thetha nogqirha wakho ukuze akunike icebiso, ingakumbi ukuba unezinye izifo ezifana nesifo seswekile okanye uxinzelelo lwegazi oluphezulu.
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