Uma sikhuluma nge-cholesterol, sonke siyasaba kancane, akunjalo? Siyazi ukuthi uma lokho okubizwa ngokuthi "i-cholesterol embi" kwanda, kunganqwabelana emithanjeni yegazi futhi kuvimbele ukugeleza kwegazi enhliziyweni nasebuchosheni. Ngakho-ke, njengesixazululo salokhu, kungaba namuphi umphumela ekugwemeni inyama nenhlanzi nokudla imifino nezithelo eziningi? Ucwaningo lwamuva nje luthole ulwazi olubaluleke kakhulu ngalokhu. Ake sixoxe ngakho kalula.
Yini ngempela etholwe yilolu cwaningo?
Lokhu akulona nje ucwaningo olulodwa. Luwukuhlaziywa okukhulu okuhlanganisa imiphumela yezifundo ezincane ezingu-30 ezenziwe esikhathini esiyiminyaka engu-40, kusukela ngo-1982 kuya ku-2022. Kalula nje, iziphetho ezithathwe kulokhu zinamandla kakhulu.
Kulolu cwaningo, ababambiqhaza bahlukaniswe ngamaqembu amabili, iqembu elilodwa lanikezwa ukudla okuvamile okunenyama yonke okuhlanganisa inyama, inhlanzi, ubisi, nokudla okusekelwe ezitshalweni. Elinye iqembu lacelwa ukuba ligweme ngokuphelele inyama, okungukuthi, lidle ukudla okusekelwe ezitshalweni kuphela (okudla imifino noma okudla imifino kuphela) . Ngemva kwezinyanga ezingaba ngu-7, amazinga amafutha egazini ala maqembu womabili ahlolwa.
Imiphumela yamangaza abantu abaningi ngempela.
Yiziphi izinzuzo zokudla ukudla okusekelwe ezitshalweni?
Labo ababelandela ukudla okusekelwe ezitshalweni babenamazinga aphansi kakhulu amafutha amabi egazini labo kunalabo ababedla inyama nenhlanzi. Ake sibone ukuthi lokho kusebenza kanjani.
| Uhlobo Lwamafutha Egazi | Ukwehla kwabantu abadla ukudla okusekelwe ezitshalweni |
|---|---|
| I-Cholesterol Ephelele | Ukwehla ngo-7% |
| I-cholesterol "embi" (i-LDL) | Ukwehla ngo-10% |
| I-Apolipoprotein B (ApoB) | Ukwehla ngo-14% |
Manje ungase ucabange ukuthi, lokhu yi -Apolipoprotein B (ApoB)Kusho ukuthini? Yiprotheni eyinhloko kuma-molecule e-cholesterol "embi" (LDL). Amazinga akhuphukile ale ApoB egazini ayisibonakaliso esihle sengozi eyengeziwe yesifo senhliziyo kanye nesifo sohlangothi ngenxa yokuvaleka kwemithambo yegazi.
Kodwa-ke, akukho mehluko obalulekile owabonwa phakathi kwamaqembu amabili emazingeni e- triglycerides , olunye uhlobo lwamafutha oluhlobene nesifo senhliziyo.
"Ngokwale miphumela, ukulandela ukudla okusekelwe ezitshalweni kunganciphisa wonke ama-lipoprotein avimba imithambo yegazi ngo-14%. Lokhu cishe kuyingxenye yesithathu esebenza kahle njengemithi ye -statin ehlisa i-cholesterol," kusho udokotela oholayo kulolu cwaningo.
Lokho kusho ukuthi uma umuntu elandela ukudla okusekelwe ezitshalweni iminyaka emihlanu, anganciphisa ingozi yakhe yokuthola izifo zenhliziyo nemithambo yegazi ngo-7%. Cabanga nje, lolo hlobo lomphumela luvela ekudleni kuphela, ngaphandle kwemithi!
Kodwa-ke, akuzona zonke izinhlobo zokudla ezisekelwe ezitshalweni ezifanayo!
Nansi into ebaluleke kakhulu sonke okudingeka siyiqonde: "Ukudla imifino" akusho ukuthi konke kuhle.
Cabanga nje, uma ungayidli inyama, kodwa udla isinkwa, amabhisikidi, iziphuzo ezimnandi, nokudla okuthosiwe (njenge-lentil vadas, ama-papadum, nama-roll) usuku lonke, akukuhle enhliziyweni yakho. Lokho kubizwa ngokuthi ukudla okunempilo okusekelwe ezitshalweni . Ngoba kuphezulu kuma-carbohydrate acwengekile, ushukela wokwenziwa, uwoyela, nosawoti.
Ngakho-ke kuyini "ukudla okunempilo okusekelwe ezitshalweni"?
Lokho kusho ukunikeza isikhala esengeziwe epuletini lakho ezintweni ezifana nalezi:
- Imifino emisha kanye namakhambi
- Izithelo ezintsha
- Okusanhlamvu okuphelele (irayisi elibomvu, i-oats, i-millet)
- Amantongomane aqhekekile (ubhontshisi, ubhontshisi oluhlaza, i-soya)
- Amantongomane nembewu (ama-cashew, amantongomane, imbewu yethanga)
Ngakho-ke kufanele siyeke ukudla inyama nenhlanzi ngokuphelele?
Cha, akuyona impoqo. Ochwepheshe bathi uma unenkinga yokuyeka inyama nenhlanzi ngokuphelele, kunezinye izindlela ezinhle.
Yilokho ukudla kwaseMedithera . Kuqukethe:
- Yidla imifino emisha eminingi, izithelo, okusanhlamvu, namakinati.
- Inhlanzi namaqanda kuyathandwa ngenxa yezidingo zamaprotheni.
- Sebenzisa imikhiqizo yobisi enamafutha aphansi.
- Ukusetshenziswa kwenyama ebomvu kuncane kakhulu.
Kunobufakazi bokuthi lokhu kudla kungasiza futhi ekulawuleni i-cholesterol kanye nomfutho wegazi, kunciphise ukuvuvukala emzimbeni, futhi kulawule amazinga kashukela egazini.
Ingabe kwanele ukulawula ukudla kuphela? Ingabe azikho yini imiphumela yezakhi zofuzo?
Naleli futhi iphuzu elibaluleke kakhulu. Amazinga e-cholesterol kwabanye abantu angakhuphuka.Kuthonywa izakhi zofuzo ezidluliselwa ezizukulwaneni ngezizukulwane. Lokhu kusho ukuthi isibindi sabo sikhiqiza i-cholesterol eningi ngokwemvelo. Kungaba nzima kumuntu onjalo ukunciphisa amazinga e-cholesterol yabo ngokwanele ngokudla kuphela.
Yingakho odokotela benikeza abanye abantu imithi efana nama-statin. Le mithi ilawula ukukhiqizwa kwe-cholesterol esibindini.
Ngakho-ke uma amazinga akho e-cholesterol ephezulu, kubalulekile ukushintshela ekudleni okunempilo. Kodwa ngesikhathi esifanayo, ukuthatha imithi udokotela wakho ayinikeza ngqo nakho kubalulekile ukuze uphephe. Imiphumela emihle kakhulu itholakala lapho kokubili ukudla kanye nemithi kuhambisana.
Umlayezo Wokuya Nawe Ekhaya
- Ukushintshela ekudleni okunempilo okusekelwe ezitshalweni (okungadli imifino/okungadli imifino) kunganciphisa kakhulu i-cholesterol "embi" (i-LDL) kanye nengozi yesifo senhliziyo.
- Kodwa, akuzona zonke izinto ezithi 'imifino' ezinhle. Gwema ukudla okucutshunguliwe, okunamafutha/okunosawoti/okunoshukela. Nikeza kuqala imifino emisha, izithelo, okusanhlamvu okuphelele, namantongomane.
- Akudingeki ukuthi uyeke ngokuphelele inyama nenhlanzi. Ukudla kwaseMedithera, okunciphisa ukusetshenziswa kwenyama futhi kwandisa izinhlanzi nemifino, nakho kuyindlela enhle.
- Kukhona futhi ithonya lezakhi zofuzo emazingeni e-cholesterol, ngakho-ke kubaluleke kakhulu ukuthatha imithi enqunywe udokotela wakho njengoba eyalelwe, ngenkathi ushintsha ukudla kwakho.
- Ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho, khuluma nodokotela wakho ukuze akunike iseluleko, ikakhulukazi uma unezinye izimo zezokwelapha ezifana nesifo sikashukela noma umfutho wegazi ophakeme.
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