Uwoyela Kakhukhunathi neCholesterol

-Delile

• Yini uwoyela kakhukhunathi?
• Izinzuzo zikawoyela kakhukhunathi
• Isici se-cholesterol

Ukubuka konke

Uwoyela kakhukhunathi ubusematheni eminyakeni edlule ngezizathu ezahlukahlukene zezempilo. Ngokuyinhloko, ochwepheshe baya emuva naphambili bephikisana ngokuthi kulungile yini kumazinga we-cholesterol.

Abanye ochwepheshe bathi kufanele ugweme uwoyela kakhukhunathi ngenxa yamazinga ayo aphezulu amafutha agcwele (amafutha agcweleyo ayaziwa ngokunyusa i-cholesterol).

Abanye bathi ukwakheka kwamanoni kuwoyela kakhukhunathi kwenza kungabi namathuba amancane okunezela ekwakheni amafutha emzimbeni nokuthi, ngenxa yalesi sizathu, kunempilo.

Kunemibiko eminingi ephikisanayo yokuthi uwoyela kakhukhunathi ungasiza noma cha:

• gcina i-cholesterol enempilo
• amazinga aphansi "amabi" we-lipoprotein (LDL) aphansi
• usize ukukhuphula amazinga e- “good” high-density lipoprotein (HDL) cholesterol

Ucwaningo alukaze lucace, kepha kunamaqiniso amaningi aziwa ngalo oyili. Lokhu kungakusiza ukhethe ukuthi ufake uwoyela kakhukhunathi noma cha ekudleni kwakho. Ukubonisana nodokotela wakho nakho kuwumqondo omuhle.

Yini uwoyela kakhukhunathi?

Uwoyela kakhukhunathi uwoyela wasezindaweni ezishisayo othathwe kumantongomane omisiwe wesihlahla sikakhukhunathi. Izakhi zalo zokudla okunempilo zifaka okulandelayo:

• Cishe ngamagremu ayi-13.5 wamafutha esewonke (11.2 amagremu awo angamafutha agcwele) ngesipuni ngasinye.
• Futhi iqukethe cishe u-0.8 amagremu wamafutha e-monounsaturated nama-gramu ayi-3.5 wamafutha we-polyunsaturated, lawo womabili athathwa njengamafutha "anempilo".
• Ayinayo i-cholesterol.
• Inovithamini E omkhulu futhi.

Ngokusho kweMayo Clinic, uwoyela ovela kukakhukhunathi omusha uqukethe inani eliphakeme lama-acid anamafutha aphakathi nendawo. Lokhu akubonakali kugcinwa kuzicubu ezinamafutha kalula njengama-acid amaningi.

Ochwepheshe bathi uwoyela kakhukhunathi i-lauric acid, okuwuhlobo oluphilile lwamafutha anele, usheshe ushiswe umzimba ukuze uthole amandla kunokuba ugcinwe. Yingakho abanye abantu becabanga ngamafutha kakhukhunathi njengethuluzi lokulahlekelwa isisindo elingaba khona.

Zonke izinhlobo zamafutha zinenani elifanayo lama-calories. Umehluko kuphela ekwakhekeni okunamafutha acid okwenza amanoni ngamanye ahluke kwamanye.

Ku, abacwaningi bathola ukuthi amagundane athola isisindo esincane lapho edla ukudla okunamafutha kakhukhunathi kunalokho abekwenza lapho edla amafutha amaningi esoya. Lokhu kube ngumphumela yize uwoyela kakhukhunathi uqukethe amafutha agcwele amaphesenti angu-15 kawoyela wesoya.

Izifundo ezingaphezulu zabantu kumele ziphothulwe ukuqinisekisa lokhu okubonwayo.

Izinzuzo zikawoyela kakhukhunathi

Ngaphezu kokunikezwa izinzuzo zokwehlisa isisindo, uwoyela kakhukhunathi ukhonjisiwe ukuthi unezinye izinto ezizuzisayo.

Inezimpawu zokulwa namagciwane nezokulwa nokuvuvukala, futhi ingangena emzimbeni kalula ukuze ithole amandla.

Olunye ucwaningo lwango-2015 luthole ukuthi ukuhlanganiswa kokudla uwoyela kakhukhunathi nsuku zonke nokuzivocavoca umzimba kunganciphisa umfutho wegazi kuze kubuyise namanani ajwayelekile.

Isici se-cholesterol

kuqhathaniswa nemiphumela emazingeni we-cholesterol webhotela, amafutha kakhukhunathi, namafutha we-safflower. Ucwaningo luthole ukuthi uwoyela kakhukhunathi wawusebenza ngempumelelo ekwehliseni amazinga “amabi” e-LDL ne-triglyceride nokukhuphula amazinga “amahle” e-HDL.

Ngaphandle kocwaningo oluthile lokuthi uwoyela kakhukhunathi uyasiza yini emazingeni e-cholesterol, isinqumo sisekhona. Njengoba kumile, uwoyela kakhukhunathi awuyona uwoyela onconyelwa kabanzi ngempilo ye-cholesterol ngendlela amanye amafutha anjengamafutha omnqumo ayiyona.

Ku, iNational Heart, Lung, neGazi Institute incoma ukuthi uwoyela kakhukhunathi kufanele usetshenziswe kaningi kunamanye amafutha anempilo anezinzuzo ezaziwayo zezempilo, njengamafutha omnqumo.

Le yinkambu eshintsha ngokushesha njengoba kuqhubeka ukuvela kocwaningo olusha lwamafutha adlayo. Siyazi ukuthi ukudla okuphezulu kwamafutha agcwele kuhlotshaniswa nesifo senhliziyo. Amanye amafutha awaphephile kangako ngenxa yokuthi acutshungulwa kanjani.

Kuhle ukuhlala phezulu kwezindaba ukuze ubone ukuthi yini enye etholakalayo ngemiphumela kawoyela kakhukhunathi emazingeni we-cholesterol. Lokho kuzokusiza ukuthi uthole isithombe esicacile sokuthi ngabe uwoyela kakhukhunathi uyinto ofuna ukuyengeza ekudleni kwakho.