I-cholesterol iveliswa kwisibindi kwaye yenza imisebenzi emininzi ebalulekileyo. Umzekelo, kuyanceda ukugcina ukuguquguquka kweendonga zeeseli zakho kwaye kuyimfuneko kuphuhliso lweehomoni ezininzi. Nangona kunjalo, njengayo yonke into emzimbeni, i-cholesterol enkulu okanye i-cholesterol kwiindawo ezingalunganga zenza iingxaki. Njengamafutha, i-cholesterol ayinyibiliki emanzini. Endaweni yoko, uthutho lwayo emzimbeni luxhomekeke kwiimolekyuli ezibizwa ngokuba zii-lipoproteins ezidlulisela i-cholesterol, iFama kunye neevithamini ze-vitamins ezinamafutha egazini.
Nangona iinkampani zokutya zihlala zibhengeza iimveliso ze-cholesterol eziphantsi, i-celesterol yokutya ichaphazela kancinci i-cholesterol emzimbeni
Ifoto: HARTAHH.USPUS.com.
Iindidi ezahlukeneyo zeLipoproteins zichaphazela impilo ngeendlela ezahlukeneyo. Umzekelo, inqanaba eliphezulu le-lipoprotering ephantsi (i-LDL) ikhokelela ekufundeni i-cholesterol kwiindonga zemithambo yegazi, enokukhokelela kwibhloko yemithambo, imivimbo, ukuhlaselwa kwentliziyo kunye nokungaphumeleli kwentliziyo. Ngokwahlukileyo, i-lipoproteins ephezulu (i-HDL) incedise ekuphumezeni i-cholesterol kwiindonga zenqanawa kwaye nceda ukuthintela ezi zifo. Kweli nqaku, siza kuqwalasela iindlela ezininzi zendalo zokukhulisa i-hdp "elungileyo" ye-cholesterol ye-cholesterol kwaye inciphise i-cholesterol phelesterol phelesterol.
Unxibelelwano phakathi kokutya kunye ne-cholesterol egazini
Isibindi sivelisa i-cholesterol ezininzi njengeemfuno zomzimba. Idibanisa i-cholesterol enamafutha kwi-lipoproteins ye-lipoproteins ye-lipoproteins (i-LOPPP). Kuba i-LPOPP ihambisa amanqatha kwiiseli kuwo wonke umzimba, ijika ibe yi-dadeser blser okanye i-lipoprotein ye-lipoprotein, edlulisela i-cholesterol naphi na apho kuyimfuneko khona. Isibindi sikwabalaselisa uxinano oluphezulu (i-HDL), edlulisela i-cholesterol engasetyenziswanga kwi-Silr. Le nkqubo ibizwa ngokuba yingqukuva ye-cholesterol kwaye ikhusela ngokuchasene nebhloko yemithambo kunye nesifo sentliziyo. Ezinye i-lipoproterins, ngakumbi i-LDL kunye ne-LODL kunye ne-LOPPPP, zinomdla wokwenzakala kwi-radicals yasimahla kwinkqubo ebizwa ngokuba yi-oxidotion. I-oxided i-LDL kunye ne-LPOPP inobungozi ngakumbi kwimpilo yentliziyo.
Nangona iinkampani zokutya zihlala zibhengeza iimveliso ze-cholesterol eziphantsi, i-dialery cholesterol ichaphazela nje inani le-cholesterol emzimbeni. Oku kungenxa yokuba isibindi sitshintsha isixa se-cholesterol eveliswayo ngokuxhomekeke kuwe. Xa umzimba wakho ufumana i-cholesterol engaphezulu ekutyeni kwakho, ayiveliswanga kwisibindi. Umzekelo, kwisifundo esingacwangciswanga, abantu abadala abangama-45 bafumana i-cholesterol enye ngendlela yamaqanda amabini ngosuku. Ekugqibeleni, abo batya ngakumbi i-cholesterol ayinamgangatho uphakamileyo we-cholesterol okanye utshintsho kwi-lipoproteins xa kuthelekiswa nabo batya i-cholesterol.
Nangona i-cholesterol ichaphazela inqanaba le-cholesterol, ezinye iimveliso ekutyeni kwakho zinokumamela, njengembali yosapho, ukutshaya kunye nendlela yokuphila yaseburhulumenteni. Ngokufanayo, ezinye iindlela zokuphila ezininzi zinokukunceda ukwandisa i-HDL elungileyo kwaye inciphise i-ldl enobungozi. Apha ngezantsi kukho iindlela zendalo ezi-4 zokunyusa amanqanaba e-cholesterol:
Gxila kwi-mono-fat
Ngokwahlukileyo kumanqatha agxunyeneyo, amanqatha angenamafutha anemichiza aphindwe kabini, etshintsha indlela abasetyenziswa ngayo emzimbeni. Amafutha e-mobisaurated inamafutha enye kuphela. Nangona abanye becebisa ngokutya okunamafutha asezantsi, isifundo esibandakanya amadoda ali-10 abonise ukuba ukutya okuphantsi kwamafutha aphantsi kunciphisa inqanaba le-LDLS, kodwa inciphisa i-HDL esebenzayo.
Ngokwahlukileyo, ukutya ngomxholo ophezulu we-mono-ongenakuthelekiswa namafutha angenazo amanqatha anciphisa i-LDS eyenzakalisayo, kodwa kukhusela amanqanaba aphezulu e-HDL esempilweni. Ukufundisisa abantu abadala abangama-24 abakwinqanaba eliphezulu le-cholesterol egazini befika kwisigqibo esifanayo: Umxholo ophezulu we-monori ogcweleyo ye-MONo-GARTE YENKONZO YAMA-12% EMVA KOKUQHUTYWA KOKUTYELWA KWE-IPRATY esinqeni esine-fatty.
Amafutha aqingqiweyo anokunciphisa i-oxidation ye-lipoproteins, enegalelo kwibhloko yemithambo
Ifoto: HARTAHH.USPUS.com.
Amafutha aqingqiweyo anokunciphisa i-oxidation ye-lipoproteins, enegalelo kwibhloko yemithambo. Funda ngokuthatha inxaxheba kwabantu abangama-26 abantu abonise ukuba ukutshintshwa kwamafutha athatyathwayo ngamafutha aseMornoried kwi-Oxidation kunciphisa i-oxidation kunye ne-cholesterol. Ngokubanzi, amanqatha aqingqiweyo alungile empilweni, kuba banciphisa i-cholesterol eyingozi, yonyusa inqanaba le-HDL elungileyo ye-HDL cholesterol kwaye inciphise i-okidotion eyingozi. Nantsi imithombo emiselweyo yamafutha e-mono. Abanye babo bayimithombo efanelekileyo yamafutha anezifo ezinamafutha:
Ioyile kunye neoyile yomnquma
Ioyile edlwenguliweyo
Iinkuni, ezinjengeaalmonds, ii-walnuts, i-pecan, hazelnut kunye necashew
Iponyoponyo
Sebenzisa amafutha polysaturated, ngakumbi i-Omega-3
Amafutha athambileyo anemilinganiselo emininzi, ebangela ukuba baziphathe ngomzimba ngendlela egxunyeneyo. Izifundo zibonisa ukuba amanqatha atyebileyo anciphisa "i-god" cholesterol ldl kwaye unciphise umngcipheko wesifo sentliziyo. Umzekelo, esinye isifundo sathatha indawo yamafutha athatyathwayo ekutyeni kwabadala abangama-115 kwi-Polynaturited iFatos kwiiveki ezisibhozo. Ekupheleni, inqanaba liphela le-cholesterol kunye ne-cholesterol LDL yehla malunga ne-10%. Olunye uphononongo lubandakanya abantu abali-13,614 abadala. Bathabathe indawo yamafutha yokutya egcwele amanqatha e-Polynaturated, ebonelela malunga ne-15% ye-calorie iyonke. Umngcipheko wesifo sentliziyo ye-coronary sehlile phantse nge-20%.
Amafutha ane-polynaturited inciphisa umngcipheko we-metabolic syndrome kunye nohlobo lwesifo seswekile. Olunye uphononongo lutshintshe ukutya kwabadala abangama-4220, ukutshintsha i-5% yeekhalori ukusuka kwi-carbohydrate ukuya kwi-Polynaturated iFatos. Bancitshiswe amanqanaba e-glucose egazini nakwi-insulin kwisisu esingenanto, esibonisa ukuncipha komngcipheko we-2 yeswekile.
I-Omega-3 Fatty Acids iluncedo kakhulu kuhlobo lwentliziyo yamafutha polyuntoturated. Ziqulathwe kukutya kwaselwandle kunye nokongezwa kwioyile yeentlanzi. I-Omega-3 I-3 Amafutha aqulathwe ngamanani amakhulu kwiintlanzi ezinamafutha, njengesalmon, i-mackerel, i-tuna yamanzi, kunye ne-tuna enzulu, kunye nobuncinci be-mollusk, kubandakanya i-shrimps. Eminye imithombo ye-Omega-3 iquka imbewu kunye neenkuni zenkuni, kodwa hayi ii-manuts.
Kuphephe iTransjirov
UTransjira akanamafutha angenazo amanqatha atshintshiwe kusetyenziswa inkqubo ebizwa ngokuba yi-hydrogenation. Oku kwenziwe ukuze ukuba amanqatha anezinqangi kwioyile yemifuno azinza njengesithako. Uninzi lweMargarines kunye nokuncitshiswa kwenziwe ngeoyile ye-hydroged. Abaguquki abafunyenweyo akazali ngokupheleleyo, kodwa kubushushu begumbi bahlala beqinile. Kungenxa yoko le nto iinkampani zokutya zisebenzise iTransgira kwiimveliso ezifana nokusasazeka, amadlelo kunye neecookies-zibonelela ngolungelelwaniso ngakumbi kuneoyile enolwelo olungaphantsi.
Ngelishwa, ngokuyinxalenye i-hyddira ye-hygira iqhubekile emzimbeni ngokwahlukileyo kunamanye amafutha, kwaye ingeyiyo eyona ndlela ilungileyo. I-Tren-Fafs inyusa i-cholesterol ye-cholesterol kunye ne-LDL, kodwa inciphise i-HDL esebenzayo kwi-subl pesenti × 20%. Ukufundisisa imeko yempilo yehlabathi kubonakalise ukuba iTransjira inokubangela i-8% yokufa kwizifo zentliziyo kwihlabathi liphela. Olunye uphononongo lubonise ukuba umthetho omiselweyo i-Transgira eNew York iya kunciphisa ukusweleka kwisifo sentliziyo ngama-4.5%. E-United States kunye nenani elandayo lamanye amazwe, iinkampani zokutya kufuneka zibonise inani leemveliso zabo kwiimveliso zabo kwiilebheli zokutya.
Nangona kunjalo, ezilebheli zinokulahlekisa kuba zinokujikwa ngecala elincinci ukuba inani lee-transgins ngokusebenza lingaphantsi kwe-0.5 yeegrem. Oku kuthetha ukuba ezinye iimveliso ziqulathe i-Transgira, nangona iilebheli zibonisa "iigram ze-transbans zesahlulo". Ukuphepha eli nkohliso, funda izithako ukongeza ilebheli ngamandla. Ukuba imveliso iqulethe i-oyile ye-hydrogenigeding "ye-hydrogen e-hydrogensed", kuthetha ukuba kukho ukutshintshelwa kuyo, kwaye kufanele kuthintelwe.
Yitya i-fiber enyibilikayo
I-fiber enyibilikayo liqela leendlela ezahlukeneyo kwizityalo ezichitha amanzi kwaye zingenakukwazi ukugaya. Nangona kunjalo, i-bacteria efanelekileyo ehlala kumathumbu akho inokutya i-fiber inyibilikisi. Ngapha koko, bayayifuna ngamandla abo. Le bhakteria efanelekileyo, ibizwa ngokuba yi-fiotics, inciphise inani le-lipoproteins eyingozi, i-lll kunye ne-lponp. Kwisifundo esibandakanya abantu abangama-30 abadala, ukufumana iigram ezi-3 zezongezelelo zesondlo ngefibuthe ezinyibilikayo ngemini kwiiveki ezili-12 zenziwe nge-18%. Olunye uphononongo lwesidlo sakusasa ocetyiweyo lubonakalisile ukuba i-fiber ye-fiber enyibilikisi kwi-Pectrin inciphisa i-LDL nge-4%, kwaye i-fiber kwi-Psychiulium inciphisa i-LDL nge-6%.
Iinzuzo zefibre ezinyibilikayo zinciphisa umngcipheko wesifo. Uphengululo olukhulu lwezi zifundo ezininzi lubonakalisile ukuba ukusetyenziswa okuphezulu kokubini zombini ezinyibilikayo kunye ne-insuble fiber kunciphisa umngcipheko wokufa kangange-15%. Olunye uphononongo olubandakanya abantu abadala abangaphezu kwama-350,000 babonisa ukuba abo batya kakhulu ifibres kwizinto ezininzi kunye neenkozo baphila ixesha elide, kwaye babenamathuba amancinci ali-15 ukuya kwengama-20 ukufumana ixesha eliphantsi. Eminye yemithombo ebalaseleyo ye-fiber enyibilikayo ibandakanya iimbotyi, i-peas kunye neelensi, iziqhamo, i-oats kunye neemveliso zokudla okuziinkozo.