Iintsomi malunga neDetary Fat kunye neCholesterol

Umxholo

• 1. Ukutya amanqatha kukhokelela ekuzuzeni ubunzima
• 2. Ukutya okune-cholesterol eninzi akunampilo
• 3. Amafutha agcweleyo abangela isifo sentliziyo
• 4. Ukutya okunamafutha aphezulu kunye nokutya okune-cholesterol eninzi kufuneka kuthintelwe ngexa lokukhulelwa
• 5. Ukutya amanqatha kwandisa umngcipheko wesifo seswekile
• 6. I-margarine kunye ne-omega-6 yeoli ezityebileyo zisempilweni
• 7. Wonke umntu usabela ngendlela efanayo kwi-cholesterol yokutya
• 8. Ukutya okunamafutha aphezulu akunampilo
• 9. Iimveliso ezingenamafutha lukhetho olukrelekrele
• Umgca wezantsi

Kumashumi eminyaka, abantu bathintele izinto ezinamafutha kunye neecholesterol, ezinje ngebhotolo, amantongomane, izikhupha zamaqanda, kunye nobisi olunamafutha apheleleyo, endaweni yoko bakhetha ukufaka endaweni yamanqatha asezantsi njengemargarine, abamhlophe beqanda, kunye nobisi olungenamafutha ngethemba lokuphucula impilo kunye nokunciphisa umzimba.

Oku kungenxa yokungaqondi kakuhle ukuba ukutya ukutya okune-cholesterol kunye namafutha kunokunyusa umngcipheko wezifo ezahlukeneyo.

Ngelixa uphando lwamva nje luye lwawuphikisa lo mbono, iintsomi ezijikeleze i-cholesterol yokutya kunye namafutha ziyaqhubeka nokulawula iintloko, kwaye uninzi lwababoneleli bezempilo bayaqhubeka nokucebisa ukutya okunamafutha asezantsi kakhulu kuluntu ngokubanzi.

Nazi i-9 zeentsomi eziqhelekileyo malunga nokutya okunamafutha kunye ne-cholesterol ekufuneka ibekwe ekuphumleni.

1. Ukutya amanqatha kukhokelela ekuzuzeni ubunzima

Intsomi yokutya eqhelekileyo kukuba ukutya ukutya okunamafutha aphezulu kubangela ukuba utyebe.

Ngelixa kuyinyani ukuba ukutya kakhulu kuyo nayiphi na imacronutrient, kubandakanya amanqatha, kukwenza utyebe, ukutya ukutya okutyebileyo njengenxalenye yokutya okusempilweni, okunesondlo akukhokeleli ekuzuzeni ubunzima.

Ngokuchasene noko, ukutya ukutya okunotyebileyo kunokukunceda ukunciphisa umzimba kwaye kukugcine wonelisekile phakathi kokutya.

Ngapha koko, uphononongo oluninzi lubonakalisile ukuba ukutya ukutya okunamafutha aphezulu, kubandakanya amaqanda apheleleyo, iiavokhado, amandongomane, kunye nobisi olunamafutha apheleleyo, kunokunceda ukukhulisa ukunciphisa umzimba kunye neemvakalelo zokugcwala (,,,,,,,).

Ngaphezulu, iipateni zokutya ezinamafutha aphezulu, kubandakanya i-ketogenic kunye ne-carb ephantsi, ukutya okunamafutha aphezulu, kubonisiwe ukukhuthaza ukwehla kobunzima (,,).

Ewe imicimbi esemgangathweni. Ukutya ukutya okucwangcisiweyo okuphezulu okutyebileyo kumanqatha, njengokutya okukhawulezayo, izinto ezibhakiweyo ezineswekile, kunye nokutya okuthosiweyo, kunokunyusa umngcipheko wokufumana ubunzima (,,,).

Amafutha yinxalenye esempilweni nebalulekileyo yokutya okusempilweni. Ukongeza amafutha kwisidlo kunye nokutya okulula kunokuncedisa ukunciphisa umzimba ngokunyusa iimvakalelo zokugcwala.

2. Ukutya okune-cholesterol eninzi akunampilo

Abantu abaninzi bacinga ukuba ukutya okune-cholesterol eninzi, kubandakanya amaqanda apheleleyo, iqokobhe, inyama yamalungu, kunye nobisi olunamafutha apheleleyo, akunampilo. Ukanti, akunjalo.

Nangona kuyinyani ukuba okunye ukutya okune-cholesterol, okufana ne-ayisikrimu, ukutya okuthosiweyo, kunye nenyama egqityiweyo, kufuneka kuncitshiswe nakweyiphi na indlela yokutya esempilweni, uninzi lwabantu aludingi ukunqanda ukutya okunesondlo, okune-cholesterol ephezulu.

Ngapha koko, ukutya okuninzi okune-cholesterol eninzi kugcwele kukutya okunesondlo.

Umzekelo, izikhupha zamaqanda ziphezulu kwi-cholesterol kwaye ziyenzeka ukuba zilayishwe iivithamini kunye neeminerali ezibalulekileyo, kubandakanya i-B12, i-choline, kunye ne-selenium, ngelixa i-cholesterol ephezulu egcweleyo iyogathi ipakishwe yiprotein kunye ne-calcium (,,).

Ukongeza, i-ounce enye yesibindi esityebileyo se-cholesterol (i-19 yeegram ephekiweyo) ibonelela ngaphezulu kwe-50% yeReferensi yokuThatha imihla ngemihla ngobhedu kunye neevithamini A kunye neB12 ().

Ngaphezu koko, uphando lubonakalisile ukuba ukutya ukutya okunempilo, okune-cholesterol enamaqanda, ukutya kwaselwandle okunamafutha, kunye nobisi olupheleleyo olunamafutha kunokuphucula uninzi lwezinto zempilo, eziza kuxutyushwa kamva kweli nqaku.

Ukutya okuninzi okune-cholesterol eninzi kupakishwe ngesondlo. Ukutya okunotye ngecholesterol, njengamaqanda kunye nobisi olupheleleyo olunamafutha, kungafakwa kwizidlo ezijikelezwe kakuhle.

3. Amafutha agcweleyo abangela isifo sentliziyo

Ngelixa isihloko sisaxoxwa shushu phakathi kwabaqeqeshi bezempilo, uphando lwakutsha nje alibonisanga khonkco lingqinelanayo phakathi kokutya okunamafutha kunye nesifo sentliziyo.

Kuyinyani ukuba amanqatha agcweleyo anyusa umngcipheko wesifo sentliziyo, njenge-LDL (embi) ye-cholesterol kunye ne-apolipoprotein B ().

Nangona kunjalo, ukugcwala kwamafutha athambileyo kukonyusa inani lamaqhekeza amakhulu, anombala we-LDL, kodwa anciphise inani elincinci, elincinci le-LDL amasuntswana ahambelana nesifo sentliziyo.

Kwaye, uphando lubonakalisile ukuba iintlobo ezithile zeenqatha ezigcweleyo zinokunyusa ukhuseleko lwe-HDL ye-cholesterol ().

Ngapha koko, uninzi lwezifundo ezikhulu azifumananga unxibelelwano oluhambelana phakathi kokutya okunamafutha kunye nesifo sentliziyo, isifo sentliziyo, okanye ukufa okunxulumene nesifo sentliziyo (,,).

Okwangoku, ayizizo zonke izifundo ezivumayo, kwaye izifundo eziyilwe kakuhle ziyafuneka (,).

Khumbula ukuba zininzi iintlobo zamafutha agcweleyo, zonke zineempembelelo ezahlukeneyo kwimpilo. Ukutya kwakho xa uwonke-endaweni yokonakala kokutya kwakho kwe-macronutrient- kubaluleke kakhulu xa kufikwa kumngcipheko wempilo kunye nezifo.

Ukutya okunesondlo okunamafutha apheleleyo njenge-yogurt egcweleyo, ikhokhonathi engenaswekile, itshizi, kunye nokusika okumnyama kweenkukhu ngokuqinisekileyo kunokubandakanywa kukutya okusempilweni, okusondeleyo.

Nangona ukutya okunamafutha kugcweleyo kunyusa umngcipheko wezinto ezithile zomngcipheko wesifo sentliziyo, uphando lwangoku lubonisa ukuba alunxibelelananga kakhulu nophuhliso lwesifo sentliziyo.

4. Ukutya okunamafutha aphezulu kunye nokutya okune-cholesterol eninzi kufuneka kuthintelwe ngexa lokukhulelwa

Abafazi abakhulelweyo bahlala bexelelwa ukuba kufuneka baphephe ukutya okunamafutha aphezulu kunye ne-cholesterol ngexesha lokukhulelwa. Ngelixa uninzi lwabasetyhini lucinga ukuba ukulandela ukutya okunamafutha asezantsi kulungele impilo yabo kunye neyomntwana wabo, ukutya amanqatha kubalulekile ngexesha lokukhulelwa.

Ngapha koko, imfuno yezondlo ezinyibilikayo ezinamafutha, kubandakanya ivithamin A kunye ne-choline, kunye namafutha omega-3, iyanda ngexesha lokukhulelwa (,,,).

Ukongeza, ingqondo yomntwana, enamafutha amaninzi, ifuna amanqatha okutya ukuze akhule kakuhle.

I-Docosahexaenoic acid (DHA), uhlobo lwe-asidi enamanqatha egxile kwiintlanzi ezinamanqatha, idlala indima ebalulekileyo kwingqondo yesibeleko kunye nokukhula kombono, kwaye amanqanaba egazi asezantsi oomama kwi-DHA anokukhokelela ekuphazamisekeni kwe-neurodevelopment kwimveku (,).

Ukutya okutyebileyo okunesondlo kukwakho okunesondlo okumangalisayo kwaye kunika izakhamzimba ezibalulekileyo kwimpilo yoomama neyomntwana ekunzima ukuyifumana kokunye ukutya.

Umzekelo, izikhupha zamaqanda zityebe ngokukodwa kwi-choline, isondlo esibalulekileyo kwingqondo yomntwana kunye nophuhliso lombono. Ngapha koko, iimveliso zobisi ezityebileyo zibonelela ngomthombo ogqwesileyo wecalcium kunye nevithamin K2, zombini ezi zinto zibalulekile kuphuhliso lwamathambo (,).

Ukutya okunotyebileyo kunokubaluleka kokubini kwimveku nakwimpilo yoomama. Ukutya okunempilo, okunotyebileyo kufuneka kubandakanywe kwizidlo kunye namaqebengwana okukhuthaza ukukhulelwa okusempilweni.

5. Ukutya amanqatha kwandisa umngcipheko wesifo seswekile

Iindlela ezininzi zokutya ezicetyiswayo kunyango lwe-2 kunye neswekile yokukhulelwa ziphantsi kumanqatha. Oku kungenxa yokungaqondi kakuhle ukuba ukutya amanqatha okutya kunokunyusa umngcipheko wesifo seswekile.

Nangona ukutya ukutya okunotyebileyo okunje ngamanqatha, ukutya okunamafutha, kunye nokutya okukhawulezayo, kunokwandisa umngcipheko wesifo seswekile, uphando lubonise ukuba okunye ukutya okunamafutha aphezulu kunokubonelela ngokhuseleko kuphuhliso lwayo ().

Umzekelo, iintlanzi ezinamanqatha, ubisi olunamafutha apheleleyo, iiavokhado, ioyile yomnquma, kunye namandongomane kukutya okunamafutha aphezulu okuye kwaboniswa ukuba kuphuculwe iswekile yegazi kunye namanqanaba e-insulin kwaye kunokukhusela kuphuhliso lweswekile (,,,,,).

Ngelixa ubungqina bunye bucebisa ukuba ukutya okunamafutha amaninzi kunokunyusa umngcipheko wesifo seswekile, izifundo zamva nje azifumananga ntlangano ibalulekileyo.

Umzekelo, uphononongo lwe-2019 kubantu abangama-2,139 abafumananga nxu lumano phakathi kokusetyenziswa kwamafutha ezilwanyana kunye nezityalo okanye amanqatha apheleleyo kunye nomngcipheko wohlobo lweswekile 2 ().

Into ebaluleke kakhulu ekunciphiseni umngcipheko wesifo sikashukela ngumgangatho jikelele wokutya kwakho, kungekhona ukuhla kwe-macronutrient intake.

Ukutya okutyebileyo okunamafutha akuwonyusi umngcipheko wesifo seswekile. Ngapha koko, ukutya okuthile okunotyebileyo kunokunceda ekukhuseleni ukukhula kwesi sifo.

6. I-margarine kunye ne-omega-6 yeoli ezityebileyo zisempilweni

Kuhlala kucingwa ukuba ukusebenzisa iimveliso zemifuno esekwe kwioyile efana negargarine kunye neoyile ye-canola endaweni yamafutha ezilwanyana kubhetele empilweni. Nangona kunjalo, ngokusekwe kwiziphumo zophando lwamva nje, oku kungenzeka ukuba akunjalo.

Imajarini kunye neeoyile ezithile zemifuno, kubandakanya i-canola kunye neoyile yeembotyi zesoya, ziphezulu kumafutha e-omega-6. Nangona zombini i-omega-6 kunye ne-omega-3 amafutha ayadingeka kwimpilo, izidlo zanamhlanje zihlala ziphezulu kakhulu kumafutha e-omega-6 kwaye ziphantsi kakhulu kwi-omega-3s.

Oku kungalingani phakathi kwe-omega-6 kunye ne-omega-3 yokutya okunamafutha kunxulunyaniswe nokwanda kokudumba kunye nophuhliso lweemeko zempilo ezibi.

Ngapha koko, i-omega-6 ephezulu ukuya kwi-omega-3 ratio inxulunyaniswa neemeko zempilo ezinje ngengxaki yemood, ukutyeba kakhulu, ukumelana ne-insulin, ukwanda kwesifo sentliziyo, kunye nokwehla kwengqondo (,,,).

Ioyile yeCanola isetyenziswa kwimixube emininzi yeoyile yemifuno, ukufaka endaweni yebhotolo, kunye nokunxiba okunamafutha asezantsi. Nangona kuthengiswa njengeoyile esempilweni, uphononongo lubonisa ukuba ukutya kwayo kunokuba neziphumo eziyingozi kwiinkalo ezininzi zempilo.

Umzekelo, uphononongo olwenziwe ebantwini lubonisa ukuba ukufunxwa kweoyile ye-canola kunokunxulunyaniswa nokwanda kwempendulo yokuvuvukala kunye ne-metabolic syndrome, eliqela leemeko ezonyusa umngcipheko wesifo sentliziyo (,).

Ukongeza, uphando lubona ukutshintshwa kwamafutha atyebileyo kunye ne-omega-6 amafutha atyebileyo akunakufane kunciphise isifo sentliziyo kwaye kunokwandisa umngcipheko wokufa okunxulumene nesifo sentliziyo (,).

Ukungalingani phakathi kwe-omega-6 kunye ne-omega-3 yokutya okunamafutha kunxulunyaniswe nokwanda kokudumba kunye nokukhula kweemeko ezahlukeneyo zempilo. Yiyo loo nto ukukhetha amafutha aphezulu kumafutha e-omega-6 anjengeoyile ye-canola kunye negargarine kunokuba yingozi kwimpilo.

7. Wonke umntu usabela ngendlela efanayo kwi-cholesterol yokutya

Nangona ezinye izinto zemfuza kunye nezemetabolism zinokuqinisekisa ukulandela ukutya okuncinci kumanqatha kunye necholesterol, kuninzi lwabemi, ukutya okunamafutha kunye nokutya okune-cholesterol okunokufakwa kungafakwa njengenxalenye yokutya okusempilweni.

Phantse ezibini kwisithathu sabantu abanampendulo kwizixa ezikhulu ze-cholesterol yokutya kwaye baziwa njengabahlawuli okanye abaphenduli-bantu.

Ngenye indlela, ipesenteji encinci yabemi ithathwa njengabaphenduli be-hyper okanye abaphenduli, njengoko benomdla kwi-cholesterol yokutya kunye namava okunyuka okukhulu kwi-cholesterol yegazi emva kokutya ukutya okune-cholesterol ().

Nangona kunjalo, uphando lubonisa ukuba, nakwabaphenduli behyper, umlinganiso we-LDL-to-HDL ugcinwa emva kokutya kwe-cholesterol, oko kuthetha ukuba i-cholesterol yokutya ayinakulindeleka ukuba ikhokelele kutshintsho kumanqanaba egazi lipid anyusa umngcipheko wokuqhubela phambili kwesifo sentliziyo (,, ,,).

Oku kungenxa yohlengahlengiso olwenzeka emzimbeni, kubandakanya ukuphucula iindlela ezithile zokususa i-cholesterol, ukukhupha i-cholesterol engaphezulu kunye nokugcina amanqanaba eepidid esempilweni.

Nangona kunjalo, uphando oluthile lubonise ukuba abantu abane-hypercholesterolemia yosapho, isifo esingofuzo esinokwandisa umngcipheko wesifo sentliziyo, banesakhono esincitshisiweyo sokususa i-cholesterol emzimbeni ().

Njengoko ubona, impendulo kwi-cholesterol yokutya iyodwa kwaye inokuchaphazeleka kwizinto ezininzi, ngakumbi kwimfuza. Kungcono ukuthetha nengcali yezempilo ukuba unemibuzo malunga nokukwazi kwakho ukunyamezela i-cholesterol yokutya kunye nendlela enokuchaphazela ngayo impilo yakho.

Asinguye wonke umntu ophendula kwi-cholesterol yokutya ngendlela efanayo. Imfuza idlala indima ebalulekileyo kwindlela umzimba wakho ophendula ngayo kukutya okune-cholesterol.

8. Ukutya okunamafutha aphezulu akunampilo

Ukutya okunamafutha aphezulu kufumana i-rap embi, kwaye nokutya okunamafutha okunesondlo kakhulu kungena kudidi "lokutya okungalunganga".

Oku kubi kuba ukutya okunamafutha amaninzi kugcwele iivithamini, iiminerali, kunye nee-antioxidants kwaye kunokukunceda uhlale wanelisekile phakathi kokutya, ukuxhasa ubunzima bomzimba obusempilweni.

Umzekelo, ubisi olupheleleyo olunamafutha, izikhupha zamaqanda, iinkukhu zesikhumba, kunye nekhokhonathi kukutya okunamafutha aphezulu athintelwa ngabantu abazama ukunciphisa umzimba okanye bagcine impilo nokuba ukutya kunokuqulatha izakhamzimba umzimba kufuneka usebenze ngokugqibeleleyo.

Ewe, ukutya kakhulu nakuphi na ukutya, kubandakanya ukutya okungasentla, kunokubangela ukunciphisa umzimba. Nangona kunjalo, xa bongezwe ekutyeni ngeendlela ezisempilweni, oku kutya kunamafutha aphezulu kunokukunceda ukuba ufikelele kwaye ugcine ubunzima obunempilo ngelixa ubonelela ngomthombo obalulekileyo wezakhamzimba.

Ngapha koko, ukutya ukutya okutyebileyo njengamaqanda, iiavokhado, amandongomane, kunye nobisi olupheleleyo olunamafutha kunokunceda ukukhulisa ukunciphisa umzimba ngokunciphisa iihomoni ezikhuthaza indlala kunye nokwandisa iimvakalelo zokugcwala (,,,,,,,).

Ukutya okunesondlo, okunamafutha aphezulu kungabandakanywa njengenxalenye yokutya okusempilweni. Ukutya okunamafutha aphezulu kuqulethe izondlo ezibalulekileyo ezifunwa ngumzimba wakho, kunye nokutya ukutya okunamafutha aphezulu kunokukhuthaza iimvakalelo zokugcwala, kukugcine wanelisekile.

9. Iimveliso ezingenamafutha lukhetho olukrelekrele

Ukuba uhamba ujikeleza ivenkile yakho yasekuhlaleni, maninzi amathuba okuba uza kubona intabalala yeemveliso ezingenamafutha, eziquka ukunxitywa kwesaladi, iayisi khrimu, ubisi, iicookies, itshizi kunye neetshiphusi zeetapile.

Ezi zinto zihlala zithengiswa kwabo bajonge ukusika iikhalori ekudleni kwabo ngokukhetha ukutya okusezantsi kweekhalori.

Ngelixa ukutya okunamafutha asezantsi kunokubonakala njengokukhetha okuhle, oku kutya akulunganga kwimpilo iyonke. Ngokungafaniyo nokutya okungenamafutha ngokwendalo, njengezona ziqhamo kunye nemifuno, ukutya okune-fat-free kuqulathe izinto ezinokuchaphazela ubunzima bomzimba wakho, impilo ye-metabolic, kunye nokunye.

Ngaphandle kokuba neekhalori ezimbalwa kunamafutha aqhelekileyo, ukutya okungenamafutha kuhlala kuphezulu kakhulu kwiswekile eyongeziweyo. Ukutya izixa eziphezulu zeswekile eyongeziweyo kunxulunyaniswa nokuqhubela phambili kweemeko ezingapheliyo njengesifo sentliziyo, ukutyeba kakhulu kunye neswekile ().

Ukongeza, ukutya ukutya okuneswekile eyongeziweyo kunokuchaphazela kakubi iihormoni ezithile emzimbeni wakho, kubandakanya i-leptin kunye ne-insulin, okukubangela ukuba utye ngaphezulu kweekhalori ngokubanzi, ezinokuthi zikhokelele ekuzuzeni ubunzima ().

Ngaphezulu, iimveliso ezininzi ezingenamafutha ziqulathe izinto ezikhuselayo, iidayi zokutya ezingezizo, kunye nezinye izongezo abantu abaninzi abakhetha ukuziphepha ngenxa yezizathu zempilo. Ngapha koko, azonelisi njengokutya okuqulethe amafutha.

Endaweni yokuzama ukunciphisa iikhalori ngokukhetha iimveliso ezingenamafutha ezenziweyo, bonwabele izixa ezincinci, ezinesondlo kwimithombo yamafutha kwisidlo kunye nokutya okutyayo ukukhuthaza impilo yonke.

Ukutya okune-fat-free okwenziweyo ayilulo ukhetho olufanelekileyo kwimpilo iyonke. Oku kutya kuhlala kuphezulu kwiswekile eyongeziweyo kunye nezinye izongezo ezingekho mpilweni.

Umgca wezantsi

Amafutha okutya kunye necholesterol zihlala zihlanjululwa ziingcali ezininzi zempilo, ezikhokelele abantu abaninzi ukuba bakuphephe ukutya okunamafutha aphezulu.

Nangona kunjalo, ukugxila kwisinye kwimacronutrients endaweni yokutya okupheleleyo kuyingxaki kwaye akunangqondo.

Ngelixa kuyinyani ukuba ukutya okunamafutha aphezulu kunye nokutya okuphezulu kwecholesterol, njengokutya okukhawulezileyo kunye nokutya okuthosiweyo, kufuneka kuthintelwe nakuphi na ukutya okunempilo, ukutya okunesondlo okunamafutha okunesondlo kunoku kwaye kufuneka kubandakanywe kwiipateni zokutya ezisempilweni, ezijikelezwe kakuhle.

Kubalulekile ukuba uqaphele ukuba abantu abazisebenzisi ii-macronutrients ezinje ngamafutha bodwa-batya ukutya okuneentlobo ezahlukeneyo kunye nemilinganiselo ye-macronutrients.

Ngesi sizathu, indlela otya ngayo iphelele endaweni yokusebenzisa imacronutrients nganye yeyona nto ibalulekileyo kuthintelo lwezifo kunye nokunyusa impilo.