Kuchazwe amafutha ezempilo

Amafutha yinxalenye ebalulekileyo yokutya kodwa ezinye iintlobo zisempilweni kunezinye. Ukukhetha amafutha asempilweni kwimithombo yemifuno kaninzi kuneentlobo eziphantsi zempilo kwimveliso yezilwanyana kunokunceda ukunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo, ukubetha, kunye nezinye iingxaki zempilo.

Amafutha luhlobo lwesondlo osifumana kwindlela otya ngayo. Kubalulekile ukuba utye amafutha, kodwa kuyingozi nokutya kakhulu.

Amafutha owatyayo anika umzimba wakho amandla okuba usebenze kakuhle. Ngexesha lokuzilolonga, umzimba wakho usebenzisa iikhalori ezivela kwiicarbohydrate ozityileyo. Kodwa emva kwemizuzu engama-20, ukuzilolonga kuxhomekeke ngokuyinxenye kwiikhalori ezisuka kumanqatha ukuze uqhubeke.

Ufuna amanqatha ukugcina ulusu kunye neenwele zisempilweni. Amafutha ayanceda ukufunxa iivithamini A, D, E, kunye no-K, ezibizwa ngokuba ziivithamini ezinamafutha. Amafutha azalisa iiseli zakho ezityebileyo kwaye ayawukhusela umzimba wakho ukukunceda ukuba uhlale ushushu.

Amafutha omzimba wakho awufumanayo ekutyeni kwakho anika umzimba wakho ii-acid ezifanelekileyo ezibizwa ngokuba yi-linoleic kunye ne-linolenic acid. Zibizwa ngokuba "zibalulekile" kuba umzimba wakho awukwazi ukuzenza ngokwakho, okanye usebenze ngaphandle kwazo. Umzimba wakho uyakudinga ukukhula kwengqondo, ukulawula ukudumba, kunye nokuqina kwegazi.

Amafutha aneekhalori ezili-9 kwigram nganye, ngaphezulu kwamaxesha ama-2 inani leekhalori kwiicarbohydrate kunye neeproteni, nganye nganye ineekhalori ezi-4 kwigrama nganye.

Onke amanqatha enziwe ngamanqatha e-asidi apheleleyo. Amafutha abizwa ngokuba agcwalisiwe okanye awahluthiswanga ngokuxhomekeke kubungakanani bohlobo ngalunye lweasidi enamafutha.

Amafutha anelisiweyo aphakamisa inqanaba lakho le-LDL (elibi) le-cholesterol. I-cholesterol ephezulu ye-LDL ikubeka emngciphekweni wokuhlaselwa sisifo sentliziyo, ukubetha, kunye nezinye iingxaki zempilo. Kuya kufuneka ukunqande okanye unciphise ukutya okunamafutha amaninzi.

• Gcina amafutha agcwalisiweyo angaphantsi kwe-6% yeekhalori zakho zemihla ngemihla.
• Ukutya okunamafutha amaninzi agcweleyo ziimveliso zezilwanyana, ezinje ngebhotolo, itshizi, ubisi olupheleleyo, i-ayisi khrim, cream kunye nenyama enamafutha.
• Ezinye iioyile zemifuno, ezinjengekhokhonathi, intende yesundu, kunye neoyile yesundu yekernel, zikwanamafutha achumileyo. La mafutha aqinile kubushushu begumbi.
• Ukutya okunamafutha apheleleyo kwandisa ukwanda kweecholesterol kwimithambo yakho (yegazi). Ikholesterol yinto ethambileyo, enetyhefu enokubangela ukuba imithambo ivaleke, okanye ivaleke.

Ukutya amafutha angenalo endaweni yamafutha apheleleyo kunokunceda ukuthoba i-cholesterol yakho ye-LDL. Uninzi lweoyile yemifuno engamanzi kubushushu begumbi lunamafutha angafakwanga. Zimbini iintlobo zamafutha angaqinisekiswanga:

• Amafutha e-mono-unsaturated, aquka i-olive kunye ne-canola oyile
• Amafutha e-Polyunsaturated, abandakanya u-safflower, ujongilanga, umbona kunye neoyile ye-soy

IiTrans fatty acids ngamafutha angenampilo enza xa ioyile yemifuno iqhubeka kwinkqubo ebizwa ngokuba yihydrogenation. Oku kukhokelela ekubeni amanqatha aqine kwaye aqine kubushushu begumbi.Amafutha e-Hydrogenated, okanye "amafutha athambisayo," ahlala esetyenziselwa ukugcina ukutya kukutsha ixesha elide.

Amafutha eTrans asetyenziselwa ukupheka kwezinye iivenkile zokutyela. Banokunyusa amanqanaba e-cholesterol ye-LDL egazini lakho. Banokunciphisa amanqanaba akho e-cholesterol ye-HDL (elungileyo).

Amafutha eTrans ayaziwa ukuba aneziphumo eziyingozi kwezempilo. Iingcali zisebenza ukunciphisa inani lamafutha asetyenzisiweyo asetyenziswa kukutya okuhlanganisiweyo kunye neeresityu.

Kuya kufuneka ukuphephe ukutya okwenziwe ngeoyile ye-hydrogenated kunye nenxalenye yeoyile ye-hydrogenated (enjengebhotolo enzima kunye negargarini). Ziqulethe amanqanaba aphezulu e-trans-fatty acids.

Kubalulekile ukufunda iilebheli zesondlo kukutya. Oku kuya kukunceda wazi ukuba zeziphi iintlobo zamafutha, kwaye ungakanani, ukutya okuqulathiweyo.

Thetha nomboneleli wakho wezempilo malunga nendlela yokunciphisa inani lamafutha owadlayo. Umboneleli wakho unokukuthumela kwingcali yokutya enokukunceda ufunde okungakumbi malunga nokutya kwaye akuncede ucwangcise ukutya okusempilweni. Qinisekisa ukuba amanqanaba akho e-cholesterol akhangelwe ngokungqinelana neshedyuli ekubonelelwa ngumboneleli wakho.

Cholesterol - amafutha okutya; Hyperlipidemia - amafutha ekudleni; I-CAD - amafutha ekudleni; Isifo semithambo yegazi - amanqatha okutya; Isifo sentliziyo - amafutha ekutyeni; Uthintelo - amafutha ekutyeni; Isifo sentliziyo - amafutha ekutyeni; Isifo se-artery isifo - amanqatha okutya; Stroke - amafutha ekutyeni; I-atherosclerosis - amafutha ekudleni

• Isikhokelo seelebheli zokutya ilekese

I-Despres JP, i-Larose E, i-Poirier P. Ukutyeba kakhulu kunye nesifo se-cardiometabolic. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 50.

U-Eckel RH, uJakicic JM, uArd JD, et al. Isikhokelo se-AHA / ACC se-2013 kulawulo lwendlela yokuphila ukunciphisa umngcipheko wentliziyo: ingxelo yeAmerican College of Cardiology / American Heart Association Task Force kwizikhokelo zomsebenzi. J NdinguColl Cardiol. 2014; 63 (25 Pt B): 2960-2984. IINKCUKACHA: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

IHensrud DD, Heimburger DC. Ujongano lwesondlo kwimpilo nakwizifo. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

ISebe lezoLimo laseMelika kunye neSebe lezeMpilo laseMelika. Izikhokelo zoKutya kwabaseMelika, i-2020-2025. Umhla we-9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Ukuhlaziywa ngoDisemba 2020. Kufikeleleke ngoDisemba 30, 2020.

• UAngina
• I-angioplasty kunye nokubekwa kwindawo entle-umthambo wecarotid
• Iinkqubo zokupheliswa kwentliziyo
• Utyando lweCarotid-luvulekile
• Isifo sentliziyo
• Utyando lwentliziyo ngokudlula
• Utyando lwentliziyo olugqithisileyo- olungenayo intsholongwane
• Ukumelwa yintliziyo
• Intliziyo yomenzi wentliziyo
• Amanqanaba aphezulu e-cholesterol egazini
• Uxinzelelo lwegazi oluphezulu - abantu abadala
• Isixhobo se-Cardioverter-defibrillator esinokufakwa
• Izifo zemithambo yegazi - imilenze

• Angina - ukubhobhoza
• I-Angioplasty kunye ne-stent-heart-discharge
• I-Aspirin kunye nesifo sentliziyo
• Ukusebenza xa unesifo senhliziyo
• Ibhotolo, imajarini neeoli zokupheka
• Ukucinywa kwentliziyo - ukukhutshwa
• Cholesterol kunye nendlela yokuphila
• Cholesterol - unyango lweziyobisi
• Ikholesterol - yintoni ekufuneka uyibuze kugqirha wakho
• Ukulawula uxinzelelo lwegazi oluphezulu
• Iingcebiso zokutya okukhawulezayo
• Ukuhlaselwa yintliziyo - ukukhutshwa
• Utyando lokudlula kwentliziyo-ukukhutshwa
• Utyando lokudlula kwentliziyo-ukukhutshwa kancinci okungafunekiyo
• Isifo sentliziyo - umngcipheko
• Ukungaphumeleli kwentliziyo - ukukhutshwa
• Ukungaphumeleli kwentliziyo-yintoni oza kuyibuza ugqirha wakho
• Uxinzelelo lwegazi oluphezulu- yintoni oza kuyibuza ugqirha wakho
• Ufunda njani iilebheli zokutya
• Ukutya okunetyuwa encinci
• Ukulawula iswekile yegazi lakho
• Ukutya kweMeditera
• Stroke - ukubhobhoza

• Amafutha okutya
• Uyihlisa njani iCholesterol kunye nokutya
• Cholesterol yeVLDL