Ngaba ukugcwala kwamafutha akunampilo?

Umxholo

• Yintoni amafutha atyebileyo kwaye kutheni le nto ifumene i-rap embi?
• Iziphumo zokugcwala kwamafutha kwimpilo yentliziyo
• Ukutya okunamafutha okwaneleyo kunokunyusa umngcipheko wesifo sentliziyo, kodwa hayi isifo sentliziyo uqobo
• Ezinye iinkxalabo malunga nokutya okunamafutha
• Ngaba amanqatha agcweleyo asempilweni?
• Amafutha agcwalisiweyo njengenxalenye yesondlo esisempilweni
• Umgca wezantsi

Iziphumo zamanqatha agcweleyo kwezempilo ziphakathi kwezona zihloko ziphikisayo kuko konke ukutya.

Ngelixa ezinye iingcali zilumkisa ukuba ukusebenzisa kakhulu okanye ubuncinci - kunokuba nefuthe elibi kwimpilo, abanye bathi amafutha agcweleyo ayinabungozi kwaye angabandakanywa njengenxalenye yokutya okunempilo ().

Eli nqaku lichaza ukuba atyebile kwaye athabatha nzulu kwiziphumo zakutsha nje kuphando lwezondlo ukukhanyisa esi sihloko sibalulekileyo kwaye sihlala singaqondwa.

Yintoni amafutha atyebileyo kwaye kutheni le nto ifumene i-rap embi?

Amafutha yimixube edlala indima ebalulekileyo kwiinkalo ezininzi zempilo yabantu. Zintathu iindidi eziphambili zamafutha: Amafutha agcwalisiweyo, amafutha angaqinisekiswanga, kunye namafutha atshintshayo. Onke amanqatha enziwe ngekhabhon, ihydrogen, kunye neoksijini yeemolekyuli ().

Amafutha agcwalisiweyo agcwele iimolekyuli zehydrogen kwaye ziqulathe iibhondi enye kuphela phakathi kweemolekyuli zekhabhoni. Kwelinye icala, amafutha angaqinisekiswanga anesibophelelo esinye esiphindiweyo phakathi kweemolekyuli zekhabhoni.

Oku kugcwaliswa kweemolekyuli ze-hydrogen kukhokelela kumafutha agcweleyo omelele kubushushu begumbi, ngokungafaniyo namafutha angafakwanga, njengeoyile ye-olive, edla ngokuba lulwelo kubushushu begumbi.

Gcina ukhumbula ukuba kukho iintlobo ezahlukeneyo zamafutha agcweleyo kuxhomekeka kubude bekhabhoni, kubandakanya amafutshane-, amade-, aphakathi- kunye nee-fatty acids ezinamafutha- zonke ezinemiphumo eyahlukileyo kwimpilo.

Amafutha agcwalisiweyo afumaneka kwiimveliso zezilwanyana ezinje ngobisi, itshizi, kunye nenyama, kunye neoyile yetropiki, kubandakanya ikhokhonathi kunye neoyile yesundu ().

Amafutha agcwalisiweyo ahlala edweliswa njengamafutha "amabi" kwaye ahlala eqokelelwa ngamafutha e-trans - uhlobo lwamafutha olwaziwayo ukuba lubangela imiba yezempilo-nangona ubungqina beziphumo zempilo zokutya okunamafutha amaninzi kugqityiwe.

Kumashumi eminyaka, imibutho yezempilo kwihlabathi liphela ikhuthaze ukugcwala kokutya okunamafutha ubuncinci kwaye endaweni yayo kufakwe iioyile zemifuno ezigqityiweyo, ezinjengeoyile ye-canola, ukunciphisa umngcipheko wesifo sentliziyo kunye nokukhuthaza impilo iyonke.

Ngaphandle kwezi ngcebiso, amazinga esifo sentliziyo-adibene nokutya okunamafutha-anyukile ngokuthe chu, njengokutyeba kakhulu kunye nezifo ezinxulumene noko, ezinje ngohlobo lweswekile 2, ezinye iingcali ezisola ngokuthoba kakhulu ukutya okune-carb-rich, ukutya okwenziweyo (,) .

Ngapha koko, inani lezifundo, kubandakanya nokuphononongwa okukhulu, liyaphikisana neengcebiso zokuthintela amanqatha agcwalisiweyo kwaye endaweni yoko kudle iioyile zemifuno kunye nokutya okune-carb, okukhokelela kudideko lomthengi (,,).

Ukongeza, iingcali ezininzi ziphikisa ngelithi enye imacronutrient ayinakubekwa tyala ngokuqhubela phambili kwesifo kwaye oko kutya kukonke kubalulekile.

Amafutha agcwalisiweyo afumaneka kwiimveliso zezilwanyana nakwioyile yetropiki. Nokuba ngaba la mafutha awonyusa umngcipheko wesifo sisihloko esinempikiswano, kunye neziphumo zokufunda ezixhasa omabini amacala empikiswano.

Iziphumo zokugcwala kwamafutha kwimpilo yentliziyo

Esinye sezizathu eziphambili zokucebisa ukuba ukugcwala kwamafutha kugcinwe ubuncinci yinto yokuba ukutya okunamafutha kunokunyusa iimeko ezithile zomngcipheko wesifo sentliziyo, kubandakanya ne-LDL (embi) ye-cholesterol.

Nangona kunjalo, lo mbandela awukho mnyama kwaye umhlophe, kwaye nangona kucacile ukuba amanqatha agcweleyo anyusa imeko yesifo sentliziyo, akukho bungqina buqinisekileyo bokuba amanqatha agcweleyo anyusa umngcipheko wesifo sentliziyo.

Ukutya okunamafutha okwaneleyo kunokunyusa umngcipheko wesifo sentliziyo, kodwa hayi isifo sentliziyo uqobo

Izifundo ezininzi zibonise ukuba ukutyeba okunamafutha kunyusa umngcipheko wesifo sentliziyo, kubandakanya i-LDL (embi) ye-cholesterol kunye ne-apolipoprotein B (apoB). I-LDL ihambisa i-cholesterol emzimbeni. Inani elikhulu le-LDL, ngakumbi umngcipheko wesifo sentliziyo.

I-ApoB yiprotein kunye neyona nto iphambili kwi-LDL. Kucatshangelwa ukuba sisicatshulwa esomeleleyo sesifo sentliziyo ().

Ukutya okunamafutha okwanelisiweyo kubonisiwe kukonyusa zombini ezi zinto zinomngcipheko, kunye ne-LDL (embi) ukuya kwi-HDL (elungileyo) umyinge, esisinye isifo sesifo sentliziyo (,).

I-HDL ikhusela intliziyo, kwaye ukuba namanqanaba asezantsi ale cholesterol iluncedo kunxulunyaniswa nomngcipheko owandayo wesifo sentliziyo kunye neengxaki zentliziyo (,).

Nangona kunjalo, nangona izifundo eziyilwe kakuhle zibonise ubudlelwane phakathi kokutya okunamafutha kunye nezifo zentliziyo, uphando aluphumelelanga ukufumana unxibelelwano olubalulekileyo phakathi kokutya okunamafutha kunye nesifo sentliziyo uqobo.

Ngapha koko, uphando lwangoku alubonisi ubudlelwane obubalulekileyo phakathi kokutya okunamafutha kunye nazo zonke izizathu zokufa okanye ukubetha (,,,,,).

Umzekelo, uphononongo lwango-2014 lwezifundo ezingama-32 ezibandakanya abantu abangama-659,298 abafumananga unxibelelwano lubalulekileyo phakathi kokutya okunamafutha kunye nesifo sentliziyo ().

Uphononongo lwango-2017 olulandele abantu abali-135,335 abavela kumazwe ali-18 ngokomyinge weminyaka esi-7.4 lubonakalisile ukuba ukutyeba okunamanqatha bekungadibani nokubetha, isifo sentliziyo, isifo sentliziyo, okanye ukufa okunxulumene nesifo sentliziyo ().

Ngaphezu koko, ukufunyaniswa kwizifundo ezilawulwa ngokungenamkhethe kubonisa ukuba ingcebiso ngokubanzi yokutshintsha amafutha agcweleyo ngamafutha e-omega-6 atyebileyo akunakufane kunciphise umngcipheko wesifo sentliziyo kwaye isenokwandisa ukuqhubela phambili kwesifo (,).

Nangona kunjalo, kuye kwakho ukungqubana okungafumanekiyo, okunokuthi kubangelwe kukuntsonkotha kwesi sihloko kunye noyilo kunye nokusilela kwendlela yophando olukhoyo ngoku, eqaqambisa isidingo sophando olwenziweyo olulungekileyo oluphanda esi sihloko ().

Ngaphezu koko, kubalulekile ukuba ukhumbule ukuba zininzi iintlobo zeenqatha ezigcweleyo, nganye ineziphumo zayo kwezempilo. Uninzi lwezifundo eziphanda ngeziphumo zamanqatha agcweleyo kumngcipheko wesifo zixoxa ngamafutha agcweleyo ngokubanzi, ekwayingxaki.

Ezinye iinkxalabo malunga nokutya okunamafutha

Nangona isiphumo sayo kwisifo sentliziyo sesona siphandwe kakhulu kwaye siphikisiwe, amanqatha agcwalisiweyo nawo adibene nezinye iziphumo ezibi zempilo, ezinje ngokunyuka kokudumba kunye nokwehla kwengqondo.

Umzekelo, uphononongo lwabafazi abali-12 bafumanisa ukuba, xa kuthelekiswa nokutya okunamafutha angafakwanga kwi-oyile ye-hazelnut, ukutya okunamafutha agcweleyo kumxube we-89% yeoyile yesundu kwandise iiprotein zeprotein ye-pro-inflammatory interleukin-1 beta (IL -1 beta) kunye ne-interleukin-6 (IL-6) ().

Obunye ubungqina bucebisa ukuba amafutha agcweleyo akhuthaza ukudumba ngokuyinxenye ngokulinganisa iintshukumo zeetyhefu zebacteria ezibizwa ngokuba lipopolysaccharides, ezineendlela zokuziphatha ezomeleleyo kwaye zinokubangela ukudumba ().

Nangona kunjalo, uphando kule ndawo lukude kakhulu, kunye nolunye uphononongo, kubandakanya uphononongo lwango-2017 lwezilingo ezilawulwa ngokungahleliwe, akufumaneki mibutho ibalulekileyo phakathi kwamanqatha agcweleyo kunye nokudumba ().

Ukongeza, ezinye izifundo zibonise ukuba amanqatha agcweleyo anokuba neziphumo ezibi ekusebenzeni kwengqondo, ukutya, kunye nemetabolism. Nangona kunjalo, uphando lomntu kwezi ndawo lilinganiselwe kwaye iziphumo azingqinelani (,,).

Izifundo ezingaphezulu ziyafuneka ukuphanda la makhonkco anokubakho ngaphambi kokuba kwenziwe izigqibo ezinamandla.

Nangona ukutya okunamafutha kugcweleyo kunokunyusa umngcipheko wesifo sentliziyo, uphando alukhange lubonise unxibelelwano olubalulekileyo phakathi kwayo kunye nesifo sentliziyo uqobo. Olunye uphononongo lubonisa ukuba inokuchaphazela kakubi eminye imiba yezempilo, kodwa kufuneka uphando olungaphezulu.

Ngaba amanqatha agcweleyo asempilweni?

Nangona uphando lubonisa ukuba ukutya ezinye iintlobo zokutya okunamafutha amaninzi kunokuchaphazela kakubi impilo, olu lwazi alunakwenziwa ngokubanzi kuko konke ukutya okuqulethe amafutha.

Umzekelo, ukutya okuphezulu kumafutha azalisiweyo ngohlobo lokutya okukhawulezileyo, iimveliso eziqhotsiweyo, izinto ezibhakiweyo ezineswekile, kunye nenyama egqityiweyo inokuchaphazela impilo ngokwahlukileyo kunokutya okuphezulu kumafutha agcweleyo ngohlobo lobisi olupheleleyo, ukutya okutyiswe ingca inyama, kunye nekhokhonathi.

Enye ingxaki ilele ekugxileni kuphela kwii-macronutrients hayi ekutyeni ngokubanzi. Nokuba amanqatha agcweleyo akonyusa umngcipheko wesifo kunokwenzeka ukuba kuxhomekeke kukutya okutshintshwayo-okanye kukutshintsha-kunye nomgangatho wokutya ngokubanzi.

Ngamanye amagama, izondlo zomntu ngamnye azinatyala kwizifo. Abantu abayidli nje amanqatha okanye nje iikhabho. Endaweni yoko, ezi macronutrients zidityaniswa kukutya ukutya okuqulethe umxube weemacronutrients.

Ngaphezu koko, ukugxila ngokukodwa kwimacronutrients nganye kunokutya okupheleleyo akuthatheli ngqalelo kwimiphumela yokutya, ezinje ngeeswekile ezongeziweyo, ezinokuthi zichaphazele impilo.

Indlela yokuphila kunye nokwahluka kwemfuza kubalulekile kwizinto ezinobungozi ekufuneka zithathelwe ingqalelo, njengoko zombini zingqinisisiwe zichaphazela impilo yonke, iimfuno zokutya, kunye nomngcipheko wesifo.

Ngokucacileyo, ifuthe lokutya xa lilonke kunzima ukuphanda.

Ngezi zizathu, kucacile ukuba izifundo ezikhulu, eziyilwe kakuhle ziyafuneka ukwahlulahlula imibutho kwizibakala.

I-macronutrients nganye ayinatyala ekuqhubekeni kwesifo. Endaweni yoko, kukutya okupheleleyo okubaluleke ngokwenene.

Amafutha agcwalisiweyo njengenxalenye yesondlo esisempilweni

Akungabazeki ukuba ukutya okunamafutha amaninzi kunokuzonwabisa njengenxalenye yokutya okusempilweni.

Iimveliso zecoconut, kubandakanya iicoconut ezingenaswekile kunye neoyile yekhokhonathi, i-yoghurt egcwele ubisi, kunye nenyama etyiswe ngengca yimizekelo yokutya okunesondlo okugxunyekwe kumanqatha agcweleyo anokuchaphazela impilo.

Umzekelo, uphononongo lophando lubonakalisile ukuba ukutya okuninzi okunamafutha okuninzi kunefuthe elingathathi cala okanye elikhuselayo kumngcipheko wesifo sentliziyo, ngelixa ukutya kweoyile yekhokhonathi kubonisiwe kukonyusa i-cholesterol ye-HDL (elungileyo) kwaye kunokunceda ekunciphiseni ubunzima bomzimba (,).

Kwelinye icala, ukutya ukutya okusetyenzisiweyo okunotyebileyo kumafutha azalisiweyo, kubandakanya ukutya okukhawulezileyo kunye nokutya okuthosiweyo, kuye kwaxhunyaniswa ngokuqhubekayo nomngcipheko wokutyeba kakhulu, isifo sentliziyo, kunye nezinye iimeko zempilo (,).

Uphando luye lwadibanisa iipateni zokutya ezityebile kukutya okungasetyenziswanga kunye nokukhuselwa kwiimeko ezahlukeneyo, kubandakanya ukutyeba kakhulu kunye nesifo sentliziyo, kunye nokunciphisa imeko yomngcipheko wezifo, nokuba zithini kwindlela yokwenziwa kwemacronutrient (,,,,,,,).

Into esekwe kumashumi eminyaka yophando kukuba ukutya okunempilo, okhusela izifo kufuneka kutyebile kukutya okunesondlo, ukutya okupheleleyo, ngakumbi ukutya kwezityalo ezinefayibha ephezulu, nangona kucacile ukuba ukutya okunesondlo okunamafutha amaninzi kunokufakwa nako.

Khumbula, nokuba yeyiphi na indlela oyikhethayo yokutya, eyona nto ibaluleke kakhulu kukulinganisa kunye nokwenza kakuhle- hayi ukushiya.

Ukutya okunempilo kufuneka kutyebile ekutyeni okupheleleyo, okunesondlo, ngaphandle kokudityaniswa kwemacronutrient. Amafutha anelisiweyo anokufakwa njengenxalenye yokutya okusempilweni.

Umgca wezantsi

Amafutha agcweleyo ajongwa njengangabinampilo kumashumi eminyaka. Nangona kunjalo, uphando lwangoku luxhasa into yokuba ukutya okunamafutha aphezulu okunesondlo kunokubandakanywa njengenxalenye yokutya okusempilweni, okujikelezileyo.

Nangona uphando lwezondlo luhlala lujolise kwi-macronutrients nganye, kuluncedo ngakumbi ukugxila ekutyeni ngokubanzi xa kufikwa kwimpilo jikelele kunye nokuthintela izifo.

Izifundo ezenzelwe kakuhle zexesha elizayo ziyafuneka ukuqonda ngokupheleleyo ubudlelwane obuntsonkothileyo phakathi kwemacronutrients nganye kunye nempilo iyonke, kubandakanya amanqatha agcweleyo.

Nangona kunjalo, into eyaziwayo kukuba ukulandela ukutya okunotye ngokupheleleyo, ukutya okungaphunyezwanga kubaluleke kakhulu kwimpilo, nokuba yeyiphi indlela yokutya okhetha ukuyilandela.