Izinhlobo Zamafutha Ezidakamizwa Amandla E-Cholesterol Levels
Amafutha anelisiwe namafutha angasetshenzisiwe atholakala ekudleni okuhlukahlukene. Izinhlobo zamafutha okudliwa uma ulandela ukudla okunciphisa i-lipid kuye kwaba yingxabano ethile. Ezinye izifundo zisho ukuthi lawa mafutha awadalwa alinganayo.
I-American Heart Association itusa ukuthi phakathi kwamaphesenti angu-25 kanye namaphesenti angu-35 ama-calories wakho wansuku zonke kufanele abe namafutha.
Iningi lalezi zidakamizwa kufanele zivela kumafutha angenalutho. Kodwa-ke, ucwaningo lubonisa ukuthi amafutha angasetshenzisiwe yodwa angeke abe njengenhliziyo enempilo, futhi amafutha agcwele amafutha angeke abe yingozi njengoba ayecabanga.
Ukususa okunye ukudideka ubone ukufaniswa kwamafutha agcwele futhi angasetshenzisiwe nokuthi angathinta kanjani ukudla kwakho.
Yini Egculisayo Amafutha?
Amafutha anelisiwe akanayo izibopho eziphindwe kabili ezakhiweni zamakhemikhali. "Zigcwele" ngama-athomu e-hydrogen. Ngenxa yokwakhiwa kwamakhemikhali, banokuvumelana okuqinile ekamelweni lokushisa.
Amafutha anelisiwe angatholakala ezintweni ezihlukahlukene zokudla, kubandakanya:
- Inyama yezilwane kuhlanganise nenkomo, izinkukhu, ingulube
- Amanye amafutha esitshalo afana nesundu lesikhumba noma amafutha kakhukhunathi
- Imikhiqizo yobisi kuhlanganise ushizi, ibhotela, nobisi
- Izidakamizwa ezifakiwe zihlanganisa i-bologna, amasoseji, izinja ezishisayo kanye nebhethoni
- Ukudla okulandelwe ngaphambilini okubandakanya abaculi, ama-chips, amakhukhi, nama-pastries
Amafutha anelisiwe ekudleni kwakho
I-American Heart Association itusa ukuthi amaphesenti angaphansi kuka-5 kuya kumaphesenti ayisithupha okudla kwe-caloric yakho yansuku zonke anamafutha agcwele.
Ucwaningo olunye lubonise ukuthi ukudla inani eliphakeme lamafutha agcwele kungandisa i-LDL yakho , ngakho-ke, ingozi yesifo senhliziyo. Kodwa-ke, kuye kwaba nezifundo eziningi eziphikisa imiphumela emibi yamafutha agcwele.
Nakuba inani le-LDL libonakala likhuphuka ngokudla amafutha agcwele, izifundo zibonise ukuthi uhlobo lwe-LDL olwandisiwe empeleni lukhulu, LDL olubukhali.
Izinhlayiya ezinkulu ze-LDL azibonakali zandisa ingozi yesifo senhliziyo. Ngokuphambene nalokho, i- LDL encane, encane -uhlobo oluye lwaboniswa ukugqugquzela ukwakhiwa kwe- atherosclerosis kwizifundo-lubonakala lungathinteki. Ezimweni ezimbalwa, ingozi yanciphisa ngisho nokusetshenziswa kwamafutha amaningi.
Okunye ucwaningo luphakamisa nokuthi uhlobo lokudla okunamafutha okugcwele lungenza umehluko empilweni yakho yezempilo. Esinye isifundo esikhulu sathi ukudla imikhiqizo yobisi kunganciphisa ingozi yesifo senhliziyo. Ngesikhathi esifanayo, kufaka phakathi ukudla okucutshungulwa ekudleni kwakho kungandisa ingozi yesifo senhliziyo.
Yini Engagciniwe Ngamafutha?
Amafutha angasetshenzisiwe ngokuvamile aneketshezi ekamelweni lokushisa. Ahluke ngamafutha agcweleyo lapho isakhiwo sabo samakhemikhali siqukethe izibopho ezimbili noma ngaphezulu. Zingahle zihlukaniswe kabanzi ngokuthi:
- Amafutha ase-monounsaturated: Lolu hlobo lwamanoni angenalutho aluqukethe ukuhlanganiswa okukodwa kabili kwesakhiwo saso. Amafutha ase-Monounsaturated ngokuvamile ayenamafutha ekamelweni lokushisa futhi afaka amafutha e-canola namafutha omnqumo.
- Amafutha e-Polyunsaturated: Lolu hlobo lwamanoni angenalutho aluqukethe izibopho ezimbili noma ngaphezulu kwesakhiwo sabo. Ziyi-liquid ekamelweni lokushisa. Amafutha e-Polyunsaturated afaka amafutha ashisayo, amafutha we-sunflower, namafutha ommbila.
Amafutha angasetshenzisiwe ekudleni kwakho
I-American Heart Association itusa ukuthi iningi lokudla kwakho kwansuku zonke kufanele livela kumafutha ase-monounsaturated ne-polyunsaturated. Ukudla okuqukethe ama-unsaturated amafutha kufaka:
- Amantongomane
- Amafutha wezitshalo ezifana ne-canola, imifino, noma amafutha okutshala
- Izinhlanzi ezithile ezifana ne-saumon, i-tuna, ne-anchovy, equkethe i-omega-3 unsaturated fatty acids
- Ama-Olives
- Ama-avovocos
Uyini umehluko phakathi kwe-Fat ne-Cholesterol?
I-cholesterol namafutha kokubili lipids futhi zitholakala kokubili kokudla okudlayo nokujikeleza kwegazi lakho. I-cholesterol inesakhiwo esiyinkimbinkimbi kakhulu yamakhemikhali uma kuqhathaniswa namafutha.
Emzimbeni, i-cholesterol inamaprotheni njenge-lipoprotein ephansi (LDL) ebizwa ngokuthi "i-cholesterol embi," engozini yezempilo yenhliziyo, ne-high-density lipoprotein (i-HDL), ebizwa ngokuthi "i-cholesterol enhle. " Inani lamafutha angenalutho futhi anelisiwe ekudleni kwakho angathonya amazinga akho we-cholesterol, HDL, ne-LDL. Amafutha anelisiwe, uhlobo olutholakala enkolweni, ibhotela, negargarini, kwakucatshangwa ukuthi liphakamisa amazinga "e-cholesterol" e-LDL.
Yikuphi amafutha okufanele uwafake ekudleni kwakho kwe-lipid-ekunciphiseni?
Uma ubheka amazinga akho e-cholesterol ne-triglyceride, zama ukufaka izinhlobo ezihlukahlukene zokudla okunempilo ezinjengamafutha aphilile, imifino, izithelo, izithelo kanye nezinhlamvu ezigcwele. Ucwaningo olwengeziwe luyadingeka oluzungeze ithonya lamafutha angenalutho futhi agcwele izifo zenhliziyo. Nakuba kube nokucwaninga okuphakamisa ukuthi amafutha agcwele ayiwona amabi kakhulu empilweni yenhliziyo njengoba nje wacabanga, izincomo zamanje zisalokhu zikhona.
Kokubili amafutha angamafutha angenalutho anamafutha anempilo afanayo. Lezi zinganezela amakholori ekudleni kwakho nesisindo sakho uma udla okuningi, ngakho-ke kungcono ukuwadla ngokulinganisela.
Ukwengeza, uhlobo lokudla oluqukethe amafutha oludlayo lungenza umehluko emazingeni akho e-lipid. I-walnuts encane noma isilwane esiyinkimbinkimbi yenkomo yindlela engcono yokudla kwakho ngokuqhathanisa nesigqoko sezinkukhu noma izixhumanisi zesoseji. Zombili zingase zibe namafutha, kodwa izinqumo zangaphambili nazo ziqukethe amavithamini, amaminerali, nezinye izakhi zomzimba ezinempilo. Ukhetho lokugcina lungase lube noshukela oluphakeme, amakhemikhali okulondolozwa ngamakhemikhali, usawoti, namafutha esitokisi , futhi konke lokhu kungaba nomthelela omubi emazingeni akho e-lipid nasenhliziyweni yezempilo.
Izwi elivela
Kungaba ukudideka ngokuthi yimaphi amafutha abhekwa njengengozi kakhulu ezenzweni zezempilo njengoba ucwaningo olusha lushintsha lokho okungenzeka wakuzwa ngaphambili. I-American Heart Association iyaqhubeka nokuhlola ucwaningo futhi yenza izincomo ezihlose ukunciphisa izingozi zakho zempilo.
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> De Souza RJ, Mente A, Maroleanu A, et al. Ukufakelwa kwe-Acids and Trans-Unsaturated Fatty Acids kanye Neengozi Yokufa, Izifo Zenhliziyo Ne-Type 2 Sikashukela: Ukubuyekezwa Okuhlelekile kanye Nokuhlaziywa Kwezifundo Ze-Observational. BMJ. 2015; 351: h3978.
> DiNicolantonio JJ, Lucan SC, O'Keefe JH. Ubufakazi Bamafutha Okugculisiwe Nokweshukela Okuhlobene Nezifo Zezinhliziyo ZaseCoronary , Intuthuko Ezifo Zezinhliziyo . 2016; 58 (5): 464-72. doi: 10.1016 / j.pcad.2015.11.006
> The Skinny on Amafutha. I-American Heart Association. 2017. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp#.WQzNZtLyvmY.
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