Cishe eminyakeni engamashumi amabili edlule, ukusetshenziswa kwamaqanda kwakudangele abahlinzeki abaningi bezempilo ngenxa yokuqukethwe kwabo okuphezulu kwe- cholesterol . Eqinisweni, isincomo kwakuwukudla amaqanda amathathu noma ngaphansi kwesonto, futhi angabi ngaphezu kuka 300 mg we-cholesterol ngosuku. Ngoba isilinganiso, iqondi, iqanda elikhulu liqukethe cishe u-210 mg we-cholesterol, ukufaka eqanda ohlelweni lwakho lokudla kwansuku zonke kwakunzima ngaphansi kwale mihlahlandlela.
Kodwa-ke, lapho izifundo eziningana ziqhutshwa kamuva zihlolisisa umphumela weqanda ukusetshenziswa ngamazinga e-cholesterol, kwafunyanwa ukuthi amaqanda kuphela awafakanga ekwenzeni amazinga aphezulu e-cholesterol kubantu abanempilo. Eqinisweni, ukudla iqanda ngosuku akuzange kukhulise amazinga e-cholesterol kubantu abaningi kulezi zifundo.
Lokho abacwaningi abathola ukuthi abantu abadla amaqanda nabo badla ubhekeni, ham, inyama ebomvu, ibhotela, isobho kanye neminye imikhiqizo yokudla ephezulu emafutheni anamafutha kanye nama- trans - okubili okungafaka isandla ekwandeni amazinga aphikisayo futhi kwandisa ingozi yakho yokuthuthukisa isifo senhliziyo uma kudla isikhathi eside.
Indlela ama-Agencies asabela ngayo kwizifundo
Njengoba kunikezwe lezi zifundo, ama-ejenti amaningi ezempilo - kuhlanganise ne-American Heart Association - akhululile isinqumo sabo esidlule sokudla amaqanda amathathu ngesonto. Amaqanda - ikakhulukazi i-yolk - ingaba phezulu e-cholesterol, kodwa futhi egcwele ezinye izakhi ezinempilo.
Ziwumthombo ocebile wamaprotheni, aqukethe amino acid abalulekile adingekayo umzimba wakho. Ngaphezu kwamaprotheni, amaqanda abuye aqukethe amavithamini amaningi, amaminerali, kanye ne-molecule enamafutha ebizwa ngokuthi i-lecithin, eyasiza ekuthuthiseni nasekusetshenziseni amafutha emzimbeni. Izinkombandlela zokudla zika-2015 ezivela eMkhandlwini Wama-Advisory American Expert uye usanda kushintsha izincomo zayo ukuyeka imikhawulo ekudleni okuphakeme kwe-cholesterol njengamaqanda ngenxa kuphela kokuqukethwe kwawo kwe-cholesterol.
Kodwa-ke, uma unesifo senhliziyo , amazinga aphakeme kakhulu e-lipid, noma unesifo sikashukela, kufanele ukhulume nomhlinzeki wakho wezempilo ngaphambi kokufaka amaqanda ohlelweni lwakho lokudla kwansuku zonke. Ucwaningo lubonise ukuthi abanye abantu, njengabashukela besifo sikashukela, bangase babe engozini yokuthuthukisa isifo senhliziyo uma bedla inani elikhulu lokudla kwe-cholesterol, njengamaqanda. Kulesi simo, umhlinzeki wakho wezempilo angakuvimbela inani le-cholesterol noma amaqanda owadla nsuku zonke.
Kunezindlela eziningi zokwandisa izinzuzo ezinempilo zamaqanda ekudleni kwakho kwe-lipid-loweirng, kufaka phakathi:
- Buka ukuthi ulungiselela kanjani amaqanda akho. Ungadla amaqanda ahlanza noma uhlanganise iqanda lakho ngemifino emisha noma okusanhlamvu okuphelele, kunokudla okuphakeme ngamafutha agcwele noma ushukela. Esikhundleni sebhotela, sebenzisa inani elincane lamafutha omnqumo noma amafutha e-canola ukulungiselela amaqanda akho. Uma ufuna ukwengeza ukunambitheka endlebeni yakho yeqanda, sebenzisa izinongo esikhundleni salasawoti.
- Yidla amaqanda ngokulinganisela. Nakuba ucwaningo luye lwabonisa ukuthi iqanda elilodwa ngosuku alinamthelela omkhulu kumazinga e-cholesterol, azikho izifundo ezanele zokubonisa imiphumela yezempilo yokudla okungaphezu kweyodwa iqanda enempilo yakho yenhliziyo. Amaqanda akhombela ekudleni kwakho kwe-caloric yansuku zonke, futhi.
- Kunezinye izindlela zokudla amaqanda. Uma ufuna ukufaka amaqanda amaningi kulowo mkhulu owengeziwe, isidlo seqanda enempilo ngaphandle kokwandisa kakhulu inani lekhalori namafutha okudla kwakho, ungasebenzisa indawo esikhundleni seqanda. Ukwengeza, ungakwazi futhi ukususa ngokucophelela izikhupha eziqhamuka eqanda, usebenzisa amaqanda nje kuphela ukuze alungise isidlo sakho.
Imithombo:
Umbiko Weluleka kuNobhala WezeMpilo Nezinsizakalo Zabantu kanye noNobhala Wezolimo: Umbiko Wezesayensi weKomidi Leziphakamiso Zikahulumeni Zikahulumeni Zika 2015. > Itholakala ku-intanethi: https://health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Diary-Guidelines-Advory-Committee.pdf . Ifinyelele ngo-28 Okthoba 2015.
Hu FB, Stampfer MJ, Rimm EB, et al. Ukufundwa Okubhekayo Kwamaqanda Nokusetshenziswa Kwengozi Yezifo Zezinhliziyo Emadodeni nakwabesifazane. J Am Med Asso 1999; 281: 1387-1394.
McNamara DJ. Ukuvuselelwa konyaka kwamaqanda. Ama-nutrients 2015; 7: 8716-8722.