Ukuba uzama ukulawula i-cholesterol yakho, akuthandabuzeki ukuba ibaluleke kangakanani indlela otya ngayo. Kodwa namhlanje siza kuthetha ngento ekhethekileyo onokuthi awukaze uve ngayo. Ezi zibizwa ngokuba zii-sterols kunye nee-stanols. Ezi ziikhompawundi zendalo ezifumaneka kwizityalo. Okumangalisayo kukuba, zijongeka kwaye zisebenza ngendlela efanayo ne-cholesterol. Kodwa ukutya ukutya okuquletheyo kunokunceda ukunciphisa amanqanaba akho e-cholesterol embi.
Luthini ulwalamano phakathi kwe-sterol, i-stanols kunye ne-cholesterol?
Ngamafutshane, i-cholesterol yinto efana ne-wax eveliswa sisibindi sethu. Ibalulekile ekukhuseleni imithambo-luvo, ekwakheni ii-membrane zeeseli, nasekuveliseni iihomoni ezithile. Sikwafumana i-cholesterol ekutyeni kwezilwanyana okufana namaqanda, inyama, kunye nobisi. Umzimba uyayidinga i-cholesterol, kodwa eninzi kakhulu inokukhokelela kwiingozi zempilo ezinzulu ezifana nesifo sentliziyo kunye ne-stroke.
Kukho iintlobo ezimbini eziphambili ze-cholesterol. Makhe sijonge ukuba ziyintoni na.
| Uhlobo lweCholesterol | Kalula nje... |
|---|---|
| I-lipoprotein ephantsi (i-LDL) | Le yinto esiyibiza ngokuba yi -cholesterol "embi" . Ukuba iphezulu kakhulu, inokuzakhela ngaphakathi kwemithambo yegazi yethu ize iyivale. Le yeyona nto iphambili ebangela isifo sentliziyo. |
| I-lipoprotein ephezulu kakhulu (i-HDL) | Oku sikubiza ngokuba yi-cholesterol "elungileyo" . Amanqanaba aphezulu oku luphawu lwempilo. I-HDL isusa amafutha kwimithambo yegazi kwaye iwathintele ukuba angavaleki. |
Kulungile, ngoku masibone ukuba ii-sterol kunye nee-stanols zibandakanyeka njani koku.
Ulwakhiwo lweemolekyuli ze-sterols kunye ne-stanols lufana kakhulu nolwe-cholesterol. Oku kufana yingakho ezi zinto zibangela ukuba ezi zityalo ziphazamise ukufunxwa kwe-cholesterol kwinkqubo yethu yokugaya ukutya.
Khawuthelekelele ukuba amathumbu akho aneengcango ezininzi ezifunxa i-cholesterol. Ii-Sterols kunye nee-stanols zifana nezitshixo zobuxoki ezihambelana nezo ngcango. Xa ezi zitshixo zobuxoki zibhajwa kwiingcango, iimolekyuli ze-cholesterol zokwenyani azifumani thuba lokungena. Ngoko ke ziphela zikhutshwa njengenkunkuma.
Ngale ndlela, amanqanaba e-cholesterol egazini ayancitshiswa. Enyanisweni, ukuba wongeza ii-sterol kunye nee-stanols ezaneleyo ekutyeni kwakho, unganciphisa amanqanaba akho e-cholesterol iyonke malunga ne-10% kunye namanqanaba akho e-cholesterol "embi" ye-LDL malunga ne-14%! Oko kuzenza zibe longezo olubaluleke kakhulu kukutya okunempilo.
Uzifumana njani ii-sterol kunye nee-stanols?
NgokweNkqubo yeSizwe yeMfundo yeCholesterol, udinga iigram ezi-2 (2g) zezityalo ze-sterol kunye ne-stanols ngosuku ukuze wehlise amanqanaba akho e-cholesterol. Ezi zifumaneka ngokwendalo kwezinye ukutya.
- Iziqhamo
- Imifuno
- Iintlobo zemimandla
- Amazimba
- Iimbotyi
- Amantongomane
- Imbewu
- Amafutha emifuno
Kodwa kukho ingxaki. Ubungakanani be-sterol kunye ne-stanols kwezi zinto zendalo zincinci kakhulu kunobungakanani bemihla ngemihla obufunekayo ukunciphisa i-cholesterol.
Kodwa ungakhathazeki. Abanye abavelisi bokutya bayazongeza ezi zinto kwiimveliso zabo. Ezi zibizwa ngokuba kukutya okuqinisiweyo . Ngokuzongeza ezi zinto ekutyeni kwakho, ungahlangabezana neemfuno zakho zemihla ngemihla. Nazi ezinye zokutya ezongeze ezi sterol kunye nee-stanols, ezibizwa ngokuba zii-phytosterol:
- Ezinye iintlobo zemargarine
- Ezinye iintlobo zetshizi
- Ezinye iintlobo zejusi yeorenji
- Ezinye iintlobo zobisi
- Ezinye iintlobo zesonka
Ngoko ke, xa usiya kwivenkile enkulu, funda iilebheli zokutya ukuze ubone ukuba zithi "i-sterols/stanols ezongezelelweyo" okanye "ii-phytosterol."
Ezi zinokuthathwa njengezongezo. Nangona kunjalo, nangona ukuthatha isongezelelo kungcono kunokungafumani nto, kungcono ukuzama ukufumana ezi zondlo ekutyeni kwendalo.
Ngoobani ngokwenene abazuzayo kwezi zinto?
I-American Heart Association icebisa ukuba abantu abasele benamazinga aphezulu e-cholesterol bongeze oku kutya okune-sterol kunye ne-stanol ekutyeni kwabo.
Kwakhona, ukuba ukhe waba ne-atherosclerosis ngaphambili, imeko apho izinto ezinje ngamafutha kunye ne-cholesterol ziqokelelana kwimithambo yegazi kwaye zenze udonga lwemithambo luqine, ezi zinokukunceda ukuthintela ukugcinwa kwamafutha amaninzi kwimithambo yegazi.
Nangona kunjalo, iingcali azikacaci ukuba ezi zinto ziluncedo kangakanani ekuthinteleni ukwanda kwe-cholesterol kumntu ongenayo i-cholesterol ephezulu okwangoku, nokuba zinezinto ezinokubangela isifo sentliziyo.
Ngoko ke, kungcono ukuthetha nogqirha wakho malunga nokuba ungazongeza njani ukutya okuqulethe ii-sterol kunye nee-stanols ekutyeni kwakho ukuze ulawule amanqanaba akho e-cholesterol.
Umyalezo Wokuya Ekhaya
- IiSterols kunye neeStanols ziikhompawundi zendalo ezifumaneka kwizityalo ezibonakala ngathi zifana necholesterol. Zithintela umzimba ekufunxeni icholesterol emathunjini.
- Ezi zinokunciphisa kakhulu amanqanaba akho e-cholesterol "embi" (LDL).
- Ukuze ufumane iziphumo ezilungileyo, udinga malunga neegram ezi-2 ngosuku. Eli nani lingafumaneka ekutyeni okuqinisiweyo, okufana neemargarine kunye nejusi yeorenji.
- Ezi zicetyiswa kakhulu kubantu abasele benamazinga aphezulu e-cholesterol.
- Eyona nto ibalulekileyo: Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo ukuze ulawule amanqanaba akho e-cholesterol.
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