Lingalirani funso loyenerera - kodi mafuta a cholesterol, kapena ayi? Kuti timvetsetse, ziyenera kufotokozedwa kuti chinthu ichi chimapezeka m'madzi a m'magazi, momwe amapangira zovuta kupanga ndi mapuloteni onyamula.
Kuchuluka kwa pawiri kumapangidwa ndi thupi palokha kugwiritsa ntchito maselo a chiwindi. Chifukwa chake, pafupifupi 80% ya cholesterol yomwe ili m'thupi imapangidwa, ndipo 20% imalowa kuchokera kumalo akunja limodzi ndi chakudya.
Kuchuluka kwa cholesterol yomwe imaperekedwa ndi chakudya imapezeka:
- nyama yofiira;
- tchizi chamafuta ambiri;
- batala;
- mazira.
Cholesterol ndiyofunikira kuti isungire njira zomwe zimatsimikizira moyo wa munthu, thanzi, koma zimatha kubweretsa mavuto ambiri mthupi pamene kuchuluka kwake kumapitilira muyeso wakuthupi.
Mitengo yokwera ya chinthucho imakhala pachiwopsezo cha matenda a mtima. Kuyendera kwa panthawi yake kwa dokotala ndi kukhazikitsidwa kwa njira yoyenera yolandirira chithandizo kungathandize kuchepetsa cholesterol ndikuchepetsa kwambiri mwayi wokhala ndi mitundu yambiri ya ma pathologies.
Cholesterol imayenda ndi magazi pogwiritsa ntchito lipoproteins. Pali mitundu iwiri ya lipoproteins:
- LDL (low density lipoprotein) ndi mtundu "woipa" wa cholesterol. Pakachuluka zinthu izi m'magazi, zimatha kudzikundikira pang'onopang'ono m'mitsempha, ndikuzipangitsa kuchepa, zomwe zimawonjezera mwayi wokhala ndi matenda a mtima. Wodwala nthawi zonse ayenera kuyesetsa kutsitsa LDL, kudya zakudya zopatsa thanzi ndikukhala ndi moyo wathanzi.
- HDL (high density lipoprotein) ndi mtundu "wabwino" wa cholesterol. Zimathandizira kuchotsa cholesterol yambiri m'magazi ndikuibwezera ku chiwindi, komwe imasweka ndikuchoka m'thupi.
Kodi pali kusiyana kotani pakati pa mitundu iwiri ya thupilo ndikuwongolera momwe limakhalira mthupi.
Kusiyana kwakukulu
Mu biochemistry, pali gulu lalikulu kwambiri la zinthu, zomwe zimaphatikizapo mafuta ndi mafuta m'thupi. Gululi limatchedwa lipids. Mawuwa amagwiritsidwa ntchito pang'ono m'moyo watsiku ndi tsiku.
Lipids ndi organic mankhwala osakwanira m'madzi. Gulu la mankhwala awa limaphatikizapo mafuta, mafuta, ma wax, ma sterols (kuphatikiza cholesterol) ndi triglycerides.
Lipids ndi nthawi yoyenera ya sayansi pofotokoza onse mafuta ndi cholesterol, koma anthu amagwiritsa ntchito dzina lomwelo kwa iwo onse m'moyo watsiku ndi tsiku - mafuta. Chifukwa chake, ndizovomerezeka kuti mwina ndibwino kunena kuti cholesterol ndi mtundu wamafuta.
Cholesterol ndi mafuta apadera kwambiri. Mitundu yambiri yamafuta imakhala ndi chemistry yosavuta. Mwachitsanzo, mafuta acids amakhala makamaka maunyolo amakanema mwachindunji. Cholesterol ndiwovuta kwambiri. Sikuti imakhala ndi ma molekyulu mamapangidwe ake, koma mawonekedwe ampheteyi amayeneranso kuchitika mwanjira yapadera kwambiri.
Mwanjira yothandiza komanso yazakudya, mafuta omwe amapezeka muzakudya samangokhala ndi cholesterol yokha, komanso mafuta ndi mafuta acids. Tikamayankhula za mafuta azakudya, amatanthauza chakudya chochuluka chomwe chili ndi mphamvu zambiri.
Munthu pafupifupi samadya chakudya chomwe chimakhala ndi gramu yoposa 1 ya cholesterol pa magalamu 100 a chinthu, ndipo samapeza kuchuluka kwa zopatsa mphamvu kuchokera ku cholesterol. Chifukwa chake, titha kunena kuti cholesterol ndiyosiyana kwambiri ndi mitundu ina yamafuta.
Musaiwale kuti cholesterol, monga mafuta, yokhala ndi zochulukirapo m'thupi imatha kuyipsa kwambiri, chifukwa chake ndikofunikira kuwongolera kuchuluka kwawo mthupi.
Malangizo a Katswiri Azakudya
Nutritionists amati kuchuluka kwamafuta omwe amadya mu chakudya kuyenera kupatsa munthu kuchokera pa 15 mpaka 30 peresenti ya mphamvu zofunika patsiku. Chizindikiro ichi chimatengera zochitika zolimbitsa thupi za munthu. Chifukwa chake, munthu wogwira ntchito molimbika amatha kudya pafupifupi 30% ya zopatsa mphamvu za tsiku ndi tsiku kudzera m'mafuta, pomwe omwe amakonda kukhala pansi ayenera kuchepetsa mpaka 10-15%.
Tiyenera kukumbukira kuti pafupifupi mtundu uliwonse wa chakudya mumakhala mafuta enaake, choncho akatswiri ena amati popanda kuwonjezera mafuta pazakudya zanu, mumatha kudya mafuta osachepera 10% tsiku lililonse.
Cholesterol palokha si mafuta, amatanthauza ma polycyclic lipophilic alcohols, amapangidwa makamaka ndi maselo a chiwindi ndipo pang'ono ndi maselo a ziwalo zina zomwe zimapangidwa ndi chiwindi.
Kuchuluka kwa cholesterol kumakhala koyipa kwa thanzi la mtima. Kuchuluka kwake kungakulitse mwayi wokhala ndi matenda amtima. LDL mwa munthu wathanzi sayenera kupitirira 130 mg, ndipo HDL ikhoza kukhala pafupifupi 70 mg. Kuphatikiza apo, mitundu yonse ya zinthu siziyenera kupitilira chizindikiro cha 200 mg.
Zizindikiro izi zitha kuwongoleredwa pogwiritsa ntchito mtundu wapadera wazidziwitso.
Kodi kudya?
Pankhani ya zakudya zamafuta, mtundu wa mafuta omwe anthu amawadya ndiwofunikira kwambiri.
Mosiyana ndi malingaliro oyambirirawo a akatswiri azakudya omwe adapereka zakudya zamafuta ochepa, kafukufuku waposachedwa akuwonetsa kuti mafuta amafunika komanso opindulitsa pa thanzi la munthu. Mlingo wopindulitsa thupi umadalira mtundu wamafuta
Nthawi zambiri, opanga, amachepetsa kuchuluka kwa mafuta mu chakudya, amachulukitsa chakudya chake.
Thupi la munthu limafulumira kugaya chakudya, ndikupanga shuga m'magazi ndi insulin, nthawi zambiri kumapangitsa kuti thupi lizikula, kunenepa kwambiri ndipo, chifukwa chake, kukula kwa matenda.
Mapeto kuchokera ku maphunziro angapo amatsimikizira kuti palibe ubale pakati pa kuchuluka kwa kalori kuchokera ku mafuta ndi chitukuko cha matenda oopsa monga khansa ndi matenda a mtima, ndipo palibe ubale wachindunji ndi kuwonda.
M'malo mongotsatira zakudya zamafuta ochepa, ndizofunikira kwambiri kuyang'ana pakudya zamafuta abwino ndikupewa mafuta oyipa. Mafuta ndi gawo lofunika la zakudya zopatsa thanzi.
Muyenera kusankha zakudya zamafuta abwino "omwe ali ndi mafuta osakwaniritsidwa, kuti muchepetse zakudya zomwe zimakhala ndi mafuta ochulukirapo, muyenera kusiya kugwiritsa ntchito zakudya zomwe zimakhala ndi mafuta.
Kodi pali kusiyana kotani pakati pa mafuta abwino ndi oyipa?
Mafuta "abwino" osaphatikizika amaphatikiza mafuta am'mankhwala a monounsaturated ndi polyunsaturated.
Kudya kwa zinthu zotere kumatanthauza chiopsezo chochepa cha matenda ndi matenda osiyanasiyana.
Amaonedwa kuti ndi otetezeka kwambiri pa thanzi la munthu.
Zakudya zopezeka ndi zinthu zotere ndi mafuta a masamba (monga maolivi, canola, mpendadzuwa, soya ndi chimanga); mtedza mbewu; nsomba.
Mafuta "oyipa" - - trans mafuta - amalimbikitsa chiopsezo cha matenda mukamawadya ochepa. Zogulitsa zomwe zimakhala ndi mafuta a trans zimathandizira kwambiri kutentha.
Mafuta a Trans amapezeka ndi mafuta a masamba a hydrogenating ndikuwasintha kuchokera ku madzi kukhala boma lolimba. Mwamwayi, mafuta a trans tsopano aletsedwa m'maiko ambiri, kotero amatsala pang'ono kuchotsedwa pazinthu zambiri.
Mafuta okhathamiritsa, ngakhale sakhala ovuta monga mafuta a trans, amakhala ndi zotsatira zoyipa pa thanzi poyerekeza ndi mafuta osakwaniritsidwa ndipo ndibwino kuti muzimwa pang'ono.
Zinthu zomwe zimawonjezera mafuta m'thupi ndi:
- maswiti;
- Chocolate
- batala;
- tchizi
- ayisikilimu.
Ndi kuchepetsedwa kwakumwa kwa zakudya monga nyama yofiira ndi batala, akhoza kutha m'malo mwa nsomba, nyemba, ndi mtedza.
Zakudya izi zimakhala ndi mafuta ambiri, omwe amakhala ndi mafuta osakwaniritsidwa a mafuta.
Kuphatikiza Mafuta Amatha
Mpaka pano, kafukufuku wambiri wachitika, chifukwa cha zomwe, zidatha kudziwa ngati mawu oti cholesterol ndi mafuta, omwe ndi owopsa paumoyo wa anthu, ndi nthano chabe.
Kutengera ndi zomwe zafotokozeredwa pamwambapa ndiye malingaliro olakwika athunthu kuganiza kuti chinthu ichi ndi chovulaza thanzi la munthu.
Chamoyo chilichonse sichitha kugwira bwino ntchito popanda cholesterol chokwanira chathanzi. Koma nthawi imodzimodzi, kuchuluka kwake kumatha kubweretsa zotsatirapo zingapo zoyipa. Chifukwa chake, muyenera kudziwa kusiyana pakati pa cholesterol yabwino ndi yoyipa ndi momwe mungachepetse kuchuluka kwake, ndikusintha yachiwiri mthupi la munthu.
Kubwerera mu 60s ndi 70s, asayansi ambiri otchuka amakhulupirira kuti mafuta omwe amadzaza ndiwo omwe amayambitsa matenda a mtima, chifukwa chakuti amakweza cholesterol "yoyipa" m'magazi. Lingaliro ili linali mwala wapangodya wamafuta ochepa.
Zotsatira zamaphunziro angapo komanso zosankha zolakwika mu 1977, izi zidavomerezedwa ndi madokotala ambiri. Panthawiyo kunalibe kafukufuku aliyense wokhudza zakudyazi zomwe zimachitika mthupi la munthu. Zotsatira zake, anthu adatenga nawo gawo pachiyeso chachikulu kwambiri chosayang'aniridwa m'mbiri.
Kuyesera uku ndi koyipa kwambiri, ndipo zotulukapo zake zikuwoneka bwino mpaka pano. Pambuyo pake, mliri wa matenda ashuga udayamba.
Zabodza komanso zenizeni zokhudza mafuta
Anthu anayamba kudya zakudya zopanda thanzi, monga nyama, batala, ndi mazira, pomwe amadya zakudya zambiri zomwe zimakhala ndi shuga komanso zakudya zamafuta ambiri.
Mu 70s ya zaka zapitazi, panali zochepa zomwe zimakhudza kudya kwamafuta a cholesterol kwa anthu; chakudya chamafuta ochepa sichinaphunziridwe zaka zochepa zapitazi.
Anayesedwa pantchito yayikulu kwambiri yoyesedwa. Kafukufukuyu anakhudza azimayi 48,835 azimayi omwe anali m'mbuyomu omwe adagawika m'magulu awiri. Gulu lina lidadya zakudya zamafuta ochepa pomwe linalo likupitiliza kudya “zabwinobwino.”
Pambuyo pa zaka 7.5-8, nthumwi za gulu lamafuta ochepa sizinali zochepa makilogalamu 0.4 kokha kuposa gulu lolamulira, ndipo panalibe kusiyana kulikonse pakuchitika kwa matenda amtima.
Maphunziro ena akuluakulu sanapeze phindu la zakudya zamafuta ochepa.
Tsoka ilo, lero chakudya chamafuta ochepa chimalimbikitsidwa ndi mabungwe ambiri azakudya. Koma sikuti sikuthandiza, koma amathanso kuvulaza thanzi la munthu.
Ngati muwerenga ndemanga zambiri za omwe amatsatira zakudya zabwino, kuphatikizapo zakudya zopatsa thanzi, zimamveka kuti kudya zakudya zachilengedwe zokhala ndi mafuta okwanira "athanzi" kumatha kupititsa patsogolo thanzi lanu kuposa ngati mumatsatira zakudya zokhwima.
Popanda cholesterol yabwino yokwanira m'thupi, munthu adzadwala matenda angapo. Komanso, ndikofunikira kuti tizingolandira kudzera pazogulitsa, komanso kusintha njira yodzikongoletsa ndi ziwalo zamkati. Ndipo chifukwa cha ichi, muyenera kudya bwino ndikukhala ndi moyo wathanzi. Inde, ndipo, chomveka, kuti mumvetsetse kuti cholesterol sikutanthauza kwenikweni kwamafuta. Ngakhale zinthu ziwiri izi zimalumikizana.
Kodi cholesterol yomwe ikufotokozedwa muvidiyoyi munkhaniyi.
