I-Cholesterol ikhiqizwa esibindini futhi yenza imisebenzi eminingi ebalulekile. Isibonelo, kuyasiza ukugcina ukuguquguquka kwezindonga zamaseli akho futhi kuyadingeka ekuthuthukisweni kwama-hormone ambalwa. Kodwa-ke, njengakho konke okunye emzimbeni, i-cholesterol eningi noma i-cholesterol ezindaweni ezingalungile idala izinkinga. Njengamafutha, i-cholesterol ayincibiliki emanzini. Esikhundleni salokho, ukuthutha kwayo emzimbeni kuncike kuma-molecule abizwa ngokuthi ama-lipoproteins adlulisela i-cholesterol, amafutha namavithamini ancibilikisa amafutha egazini.
Yize izinkampani zokudla zivame ukukhangisa imikhiqizo ephansi ye-cholesterol, i-cholesterol yokudla empeleni ithinta kancane inani le-cholesterol emzimbeni
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Izinhlobo ezahlukahlukene zeLipoprotein zithinta impilo ngezindlela ezihlukile. Isibonelo, izinga eliphakeme lama-lipoproterote aphansi (i-LDL) liholela ekugcinweni kwe-cholesterol ezindongeni zemithambo yegazi, ezingaholela ekuqhekekeni kwama-arteries, imivimbo, ukuhlaselwa kwenhliziyo kanye nokwehluleka kwenhliziyo kanye nokwehluleka kwenhliziyo. Ngokuphambene nalokho, usizo oluphezulu lwe-lipoproteins (HDL) lusiza ukwenza i-cholesterol kusuka ezindongeni zemikhumbi futhi usize ukuvikela lezi zifo. Kulesi sihloko, sizobheka izindlela eziningana zemvelo zokwandisa i-cholesterol ye-HDP "enhle" futhi sinciphise i-cholesterol ldl "embi" ye-cholesterol.
Ukuxhumana phakathi kokudla ne-cholesterol egazini
Isibindi sikhiqiza i-cholesterol eminingi njengoba umzimba udinga. Ihlanganisa i-cholesterol ngamafutha kuma-lipoproteins aphansi kakhulu we-lipoproteins (LPPPP). Njengoba i-LPPPPS iletha amafutha kumaseli emzimbeni wonke, iphenduka ibe yi-LDL ye-LDL noma i-Low-density Lipoprotein, edlulisela i-cholesterol noma kuphi lapho kudingeka khona. Isibindi futhi siqokomisa ama-lipoproteins aphezulu ama-lipoproteins (HDL), adlulisela i-cholesterol engasetshenziswanga esibindini. Le nqubo ibizwa ngeThengiso ephambene neSholesterol futhi ivikela ekuqhekekeni kwama-arteries nezinye izifo zenhliziyo. Amanye ama-lipoproteins, ikakhulukazi i-LDL ne-LDL, athambekele ekulimaleni kuma-radicals wamahhala ngenqubo ebizwa nge-oxidation. I-LDL ye-oxidised ne-LPPPPP ilimaza kakhulu empilweni yenhliziyo.
Yize izinkampani zokudla zivame ukukhangisa imikhiqizo ephansi ye-cholesterol, i-cholesterol yokudla empeleni ithinta kancane inani le-cholesterol emzimbeni. Lokhu kungenxa yokuthi isibindi siguqula inani le-cholesterol elikhiqizwa ngokuya ngokuthi udla malini. Lapho umzimba wakho uthatha i-cholesterol engaphezulu ekudleni kwakho, akukhiqizwa kancane esibindini. Isibonelo, esifundweni esingahleliwe, abantu abadala abangama-45 bathola i-cholesterol eyengeziwe ngesimo samaqanda amabili ngosuku. Ekugcineni, labo abadla i-cholesterol abaningi abanazona eziphakeme ze-cholesterol ephelele noma izinguquko kuma-lipoproteins ngokuqhathaniswa nalabo abadla i-cholesterol encane.
Yize i-cholesterol yokudla ithinta izinga le-cholesterol, eminye imikhiqizo ekudleni kwakho ingalunda, njengomlando womndeni, ukubhema kanye nendlela yokuphila yokuhlala phansi. Ngokufanayo, ezinye izindlela eziningi zokuphila zingasiza ukukhulisa i-HDL ewusizo futhi unciphise i-LDL eyingozi. Ngezansi kunezindlela ezi-4 zemvelo zokwandisa amazinga e-cholesterol:
Gxila kumafutha e-mono
Ngokungafani namafutha agcwele, amafutha angagcwele okungenani ane-bond eyodwa yamakhemikhali, eshintsha indlela asetshenziswa ngayo emzimbeni. Amafutha e-monounsaturated ane-bond eyodwa kuphela. Yize abanye betusa ukudla okunamafutha amancane ukuze banciphise, isifundo esibandakanya amadoda ayi-10 bakhombisa ukuthi ukudla okunamafutha amancane amasonto ayi-6 kunciphisa izinga le-LDLS elilimazayo, kodwa futhi kunciphisa i-HDL ewusizo.
Ngokuphambene nalokho, ukudla okuqukethwe okuphezulu kwamafutha e-mono-avinjerged kunciphisa ama-LDL ayingozi, kepha futhi kuvikela amazinga aphezulu we-HDL enempilo. Ukutadisha abantu abadala abangu-24 abanezinga eliphakeme le-cholesterol egazini bafinyelela esiphethweni esifanayo: okuqukethwe okuphezulu kwamafutha agcwele ama-mono akhuphuke ngo-12% uma kuqhathaniswa nokudla okugcwele kwamafutha.
Amafutha e-monounsaturated anganciphisa futhi i-oxidation of lipoproteins, enomthelela ekuqhekekeni kwama-arteries
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Amafutha e-monounsaturated anganciphisa futhi i-oxidation yama-lipoproteins, anikela ekuqhekekeni kwama-arteries. Ukutadisha nokuzibandakanya kwabantu abangama-26 kuveze ukuthi ukushintshwa kwamafutha e-polyunsaturated ngamafutha e-monon - ekudleni kunciphisa i-oxidation amafutha ne-cholesterol. Ngokuvamile, amafutha e-monounsaturated alungele impilo, ngoba anciphisa i-cholesterol le-cholesterol elimazayo, andise izinga le-cholesterol enhle ye-HDL futhi anciphise i-oxidation eyingozi. Nayi eminye imithombo emihle yamafutha afudumele. Ezinye zazo zinemithombo emihle yamafutha e-polyunsaturated:
Iminqumo namafutha omnqumo
Uwoyela wokudlwengulwa
UWookungs, njengama-alimondi, ama-walnuts, i-pecan, hazelnut kanye nesakhekisi
Ukwatapheya
Sebenzisa amafutha e-polyunsaturated, ikakhulukazi i-Omega-3
Amafutha e-polyunsaturated anokuxhumana okuningana okuphindwe kabili, okubenza baziphathe ngendlela ehlukile kunamafutha agcwele. Ucwaningo lukhombisa ukuthi amafutha e-polyunsaturated anciphisa i-cholesterol ldl "embi" LDL futhi anciphise ingozi yesifo senhliziyo. Isibonelo, oyedwa ucwaningo luthathe indawo amafutha agcwele ekudleni kwabantu abadala abangu-115 kumafutha e-polyunsaturated amasonto ayisishiyagalombili. Ekupheleni, izinga eliphelele le-cholesterol ne-cholesterol LDL yehle cishe nge-10%. Olunye ucwaningo lubandakanya abantu abadala abangama-13,614. Bathathe isikhundla sokudla okugcwele amafutha agcwele ngamafutha e-polyunsaturated, ahlinzeka cishe ngo-15% we-calorie ephelele. Ingozi yesifo senhliziyo sikakhoronari yehle cishe ngama-20%.
Amafutha e-polyunsaturated anciphisa nengozi yesifo se-metabolic kanye nesifo sikashukela sohlobo 2. Olunye ucwaningo lushintshe ekudleni kwabantu abadala abangu-4220, buthela ama-5% amakhalori avela kuma-carbohydrate kumafutha e-polyunsaturated. Banciphise amazinga kashukela egazini nase-insulin esiswini esingenalutho, esibonisa ukwehla kwengozi yesifo sikashukela sohlobo 2.
Ama-acid e-Omega-3 Ama-Acid asebenza kakhulu kuhlobo lwenhliziyo lwamafutha e-polyunsaturated. Ziqukethwe olwandle kanye nezithasiselo ezivela e-Fish Oil. Amafutha e-Omega-3 aqukethe amanani amakhulu ezinhlanzi ezinamafutha, njenge-salmon, i-mackerel, i-herring kanye ne-tuna enamanzi ajulile, ngokwesibonelo, ngezinga eliphansi, kanye nezinga elincane e-mollusks, kufaka phakathi ama-shrimps. Eminye imithombo ye-Omega-3 ifaka imbewu namantongomane ezinkuni, kepha hhayi amantongomane.
Gwema iTransjirov
I-Transjira amafutha angafakwanga aguqulwe esetshenziswa inqubo ebizwa ngokuthi yi-hydrogenation. Lokhu kwenziwa ukuze amafutha angafakwanga emafutheni wemifino azinze ngokwengeziwe njengesithako. Amajada amaningi kanye nokufinyeza kwenziwa ngamafutha ahlaselwe ngokwengxenye. AbakwaTransgiors batholwe abanakugcwala ngokuphelele, kepha emazingeni okushisa asekamelweni ahlala aqinile. Kungakho izinkampani zokudla zisebenzise i-transgira emikhiqizweni efana nokusakazeka, amakhekhe namakhukhi - zinikeza ukuthungwa okwengeziwe kunamafutha angenasisekelo.
Ngeshwa, i-transgira enezinhlobonhlobo ye-hydrogenated icutshungulwa emzimbeni ngokuhlukile kunamanye amafutha, hhayi ngendlela engcono kakhulu. Amafutha-amafutha akhulisa i-cholesterol ephelele ne-LDL, kepha anciphise i-HDL ewusizo yokuphuza × 20%. Ukutadisha isimo sempilo yembulunga yonke kukhombisile ukuthi iTransjira ingadala ama-8% okufa okuvela esifweni senhliziyo emhlabeni wonke. Olunye ucwaningo luveze ukuthi umthetho unciphisa umkhawulo weTransgira eNew York uzonciphisa ukufa kwesifo senhliziyo ngo-4,5%. E-United States kanye nenani elikhulayo lakwamanye amazwe, izinkampani zokudla kufanele zikhombise inani lezithako emikhiqizweni yazo kumalebula okudla.
Kodwa-ke, la malebula kungenzeka adukise ngoba angayindilinga ohlangothini oluncane uma inani lezithako ngokukhonza ngakunye lingaphansi kwamagremu ayi-0,5. Lokhu kusho ukuthi eminye imikhiqizo iqukethe iTransgira, yize amalebula akhombisa "amagremu ama-0 ama-transgins engxenyeni". Ukugwema leliqhinga, funda izithako ngaphezu kwelebula ngamandla. Uma umkhiqizo uqukethe "uwoyela onama-hydrogenated ngokwengxenye", kusho ukuthi kukhona okudluliselwe kuwo, futhi kufanele kugwenywe.
Yidla i-fiber encibilikayo
I-soluble fiber yiqembu lamakhompiyutha ahlukahlukene ezitshalweni ezincibilika emanzini nokuthi abantu abakwazi ukugaya. Kodwa-ke, amagciwane alusizo ahlala emathunjini akho angagaya i-fiber alluble. Eqinisweni, bayidinga ngamandla abo. Lawa ma-bacterium azuzisayo, abizwa nangokuthi ama-probiotics, anciphise inani lama-lipoprotein alimazayo, i-LDL ne-LPPPP. Ocwaningweni olubandakanya abantu abadala abangama-30, ukuthola amagremu ama-3 okudla okunempilo nge-soluble fiber ngosuku amasonto ayi-12 kwehlise i-LDL ngo-18%. Olunye ucwaningo lwama-flakefast acebisi alukhombisile ukuthi ukungezwa kwefayibha elinyibilikayo kusuka ePectin kunciphisa i-LDL ngo-4%, futhi i-fiber kusuka ku-psyp pluyl yehlisa i-LDL ngo-6%.
Izinzuzo ze-soluble fiber zinciphisa ubungozi bezifo. Ukubuyekezwa okukhulu kwezifundo eziningana kukhombisile ukuthi ukusetshenziswa okuphezulu kwe-soluble kanye ne-infoluble fiber kunciphisa ingozi yokufa iminyaka engu-17 cishe nge-15%. Olunye ucwaningo olubandakanya abantu abadala abadala abangaphezu kuka-350,000 lubonise ukuthi labo abadla iningi le-fiber kusuka okusanhlamvu nakuwo okusanhlamvu baphila isikhathi eside, futhi babenamathuba aphansi angu-15-20% okufa ngesikhathi sokufunda iminyaka engu-14. Eminye yemithombo engcono kakhulu ye-soluble fiber ifaka ubhontshisi, uphizi kanye nama-lentil, izithelo, ama-oats kanye nemikhiqizo ephelele yokusanhlamvu.