Amaqanda ayikudla okunomsoco kakhulu, okulula ukukuthola, futhi okungabizi kakhulu okucebile ngamaprotheni. Kodwa uma kukhulunywa ngokudla amaqanda, abantu abaningi bacabanga ngokushesha nge-cholesterol, akunjalo? Kunabantu abaningi abesaba ukuthi "uma udla amaqanda, uzoba ne-cholesterol." Liyini iqiniso kule ndaba? Ingabe ukudla amaqanda kuhle emzimbeni noma kubi? Ake sixoxe ngalokhu ngendlela elula wonke umuntu angayiqonda.
Okokuqala, iyini i-cholesterol?
Kalula nje, i-cholesterol iyinto efana ne-wax etholakala ngokwemvelo egazini lethu. Akuyona into embi ngempela, njengoba abanye abantu becabanga. Eqinisweni, i-cholesterol ibalulekile emisebenzini eminingi ebalulekile emizimbeni yethu, njengokwakha amaseli anempilo, ukukhiqiza i-vitamin D, nokukhiqiza ama-hormone.
Cabanga ngalokhu: 80% we-cholesterol oyidingayo emzimbeni wakho, inani elikhulu, ikhiqizwa esibindini nasemathunjini akho. Inani elincane kuphela, cishe u-20%, elifakwa emzimbeni wakho ekudleni esikudlayo.
Lokho kusho ukuthi i-cholesterol yinto edingwa yimizimba yethu. Kodwa njenganoma yini, inkinga iwukuthi uma iba ningi kakhulu.
Indaba ye-cholesterol 'enhle' kanye ne-cholesterol 'embi'
Cishe uke wezwa 'nge-cholesterol enhle' kanye 'ne-cholesterol embi'. Nakhu okwenzekayo ngempela. I-cholesterol ayikwazi ukuhamba egazini yodwa. Ngakho-ke ihambahamba emzimbeni ngezinhlayiya ezifana nezimoto (ama-lipoprotein) ezenziwe ngamaprotheni. Ake sifunde ngezinhlobo ezimbili eziyinhloko zalezi zimoto.
| Uhlobo lwe-cholesterol | Wenzani? | Igama esilibizayo |
|---|---|---|
| I-LDL (I-Lipoprotein Ephansi) | Lolu hlobo yilona oluthatha i-cholesterol bese luyibeka ezicutshini zomzimba. Uma ikhuphuka, inganqwabelana emithanjeni yegazi bese iyivala. Lokhu kungaholela ezifweni ezinkulu njengokuhlaselwa yinhliziyo kanye nesifo sohlangothi. | I-cholesterol 'embi' |
| I-HDL (i-High-Density Lipoprotein) | Lolu hlobo lwe-cholesterol luqoqa i-cholesterol eningi emzimbeni bese luyibuyisela esibindini. Isibindi bese siyisusa emzimbeni. Ngakho-ke, ilungele kakhulu umzimba. | I-cholesterol 'enhle' |
Yiziphi izingozi ze-cholesterol ephezulu?
Indlela yethu yokuphila ibaluleke kakhulu ekulawuleni amazinga e-cholesterol. Abanye abantu basengozini enkulu yokuthola i-cholesterol. Ake sibone ukuthi bayini.
- Isifo Sikashukela Sohlobo 2: Isifo sikashukela singabangela amazinga aphansi e-cholesterol 'enhle' (i-HDL) kanye namazinga aphezulu olunye uhlobo lwamafutha olubizwa ngokuthi ama-triglycerides, okuyisici esiyingozi sesifo senhliziyo.
- Ukukhuluphala ngokweqile: Isisindo somzimba esiningi singakhuphula i-cholesterol 'embi' (LDL) futhi sinciphise i-cholesterol 'enhle' (HDL). Lokhu kungaholela ezinkingeni ezifana nesifo senhliziyo kanye nomfutho wegazi ophakeme.
- Izimo zofuzo: Abanye abantu bangaba nesimo esibizwa ngokuthi i-Familial Hypercholesterolemia (FH), okuyisimo sofuzo esitholakala emndenini.
- Imikhuba emibi yokuphila: Lena yinto ebaluleke kakhulu.
- Ukusetshenziswa njalo kwamafutha ezilwane, ubisi lukakhukhunathi, kanye nokudla okunamafutha agcwele kanye nama-trans amaningi.
- Angikwenzi noma yikuphi ukuvivinya umzimba.
- Ukubhema.
Le mikhuba inethuba elikhulu lokwenza amazinga akho e-cholesterol abe mabi kakhulu.
Ngakho-ke iqanda lidla kanjani ukudla okunempilo?
Iqanda liyisidlo esincane kodwa esinomsoco. Cabanga nje, iqanda elikhulu linama-calories angu-72 kuphela. Kodwa linamagremu angu-6 eprotheni. Ngaphezu kwalokho, amaqanda aqukethe i-lutein ne-zeaxanthin, okuhle emehlweni, kanye ne-choline, okuhle ebuchosheni nasezinzwa, kanye namavithamini A, B, no-D.
Kodwa-ke, iqanda elikhulu liqukethe cishe amamiligremu angu-186 e-cholesterol. Okubalulekile ukuthi yonke le cholesterol itholakala ku-yolk yeqanda kuphela. Iqanda elimhlophe alinawo nhlobo i-cholesterol.
Ngakho-ke mangaki amaqanda ngosuku alungele umzimba?
Lena yinkinga enkulu kunazo zonke kuwo wonke umuntu.
Kumuntu ophile kahle ngokujwayelekile ongenazo ezinye izinto eziyingozi, ukudla iqanda elilodwa eliphelele ngosuku kuphephile. Ucwaningo luthole ukuthi akukhulisi ingozi yokuhlaselwa yinhliziyo noma isifo sohlangothi.
Kodwa-ke, uma ungomunye wamaqembu asengozini okukhulunywe ngawo ngenhla (okungukuthi, umuntu onesifo sikashukela, umfutho wegazi ophakeme, isifo senhliziyo, noma ukukhuluphala), kungcono ukuthi ungadli amaqanda aphelele angaphezu kwamathathu ngesonto.
Yini enye okudingeka uyicabangele uma udla amaqanda?
Uma uthanda amaqanda kodwa ukhathazekile nge-cholesterol, ungasusa i-yolk bese udla okumhlophe kuphela. Okumhlophe akuna-cholesterol, kodwa kusenamaprotheni amaningi.
Enye into ebalulekile yindlela esidla ngayo amaqanda. Cabanga ngakho, asidli amaqanda kuphela. Uma senza i-omelet ngezinto ezifana nebhotela, ushizi, ubhekeni, isoseji, bese siyidla nesinkwa, i-cholesterol eningi iyengezwa emzimbeni evela kulokho okunye ukudla. Ngakho-ke, kudingeka siqaphele hhayi kuphela ngamaqanda, kodwa futhi nokuthi yini esiyidla nawo. Ngokuvamile kunempilo ukudla amaqanda abilisiwe kunokuthosiwe emafutheni.
Into ebaluleke kakhulu ukukhuluma nodokotela wakho ngamazinga akho e-cholesterol kanye nempilo yakho. Angabuyekeza umbiko wakho we-Lipid Profile futhi akunike iseluleko esingcono kakhulu.
Umlayezo Wokuya Nawe Ekhaya
- I-cholesterol yinto umzimba oyidingayo. Kodwa inkinga iba lapho amazinga e-cholesterol 'embi' (LDL) ekhuphuka.
- Ngokuvamile kuphephile ngomuntu omdala onempilo ukudla iqanda elilodwa eliphelele ngosuku.
- Uma unesifo sikashukela, isifo senhliziyo, noma ezinye izimo eziyingozi, kungcono ukuzikhawulela emaqandeni amathathu ngesonto bese uthintana nodokotela wakho.
- Yonke i-cholesterol eqandeni itholakala ephuzeni. Ayikho i-cholesterol eqandeni elimhlophe.
- Kubaluleke kakhulu futhi ukuqaphela indlela opheka ngayo amaqanda nokunye ukudla okudla nawo (ibhotela, uwoyela, ushizi).
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