Amadziwika kuti cholesterol yambiri imapangidwa ndi thupi palokha. Koma, ngakhale izi, chakudya chomwe munthu amadya, kuphatikiza mkaka, chimathandizanso kwambiri pakukonza matenda a cholesterol m'magazi.
Malinga ndi ziwonetsero, mwa anthu aku Russia azaka zapakati pa 20 ndi kupitirira, anthu opitilira 100 miliyoni ali ndi cholesterol yayikulu yamagazi.
Okhalawa ali pachiwopsezo chifukwa cha cholesterol yayikulu, popeza kuchuluka kwambiri kwa chinthuchi kumapangitsa kuti pakhale zovuta zina mthupi, monga:
- matenda a mtima ndi mtima dongosolo;
- Mikwingwirima ndi mtima.
Mkaka ndi chimodzi mwazinthu zomwe zimadziwika, nthawi zambiri anthu omwe ali ndi cholesterol yambiri amakhala ndi chidwi ndi mafunso amkaka momwe mkaka ndi cholesterol zimalumikizirana, komanso zomwe mkaka umachita pa chisonyezochi. Koma kuti mumvetsetse izi, muyenera kumvetsetsa kuti cholesterol ndiyotani, komanso momwe imakhudzira njira zofunika kwambiri mthupi, momwe kumwa pafupipafupi mkaka kumakhudzira thanzi la munthu.
Pali mitundu iwiri ya cholesterol:
- High density lipoproteins kapena HDL.
- Lowensens lipoproteins kapena LDL.
Zotsirizirazi zimawonedwa kuti ndi cholesterol "yoyipa", ndipo kuphatikiza kwake kumakhudzidwa mwachindunji ndi chakudya chomwe anthu amadya. Mafuta okhathamiritsa ndi othandizira, omwe amapezeka makamaka mu nyama, mkaka, ndi zinthu mkaka, ndiye magwero awiri apamwamba a LDL. Kulowetsa mafuta osaphika a masamba ndi nsomba zamafuta m'magazi kumathandiza kuchepetsa cholesterol yoyipa.
Zokhudza mafuta amkaka
Kuyankha funso loti ngati ndizotheka kudya kirimu wowawasa wokhala ndi cholesterol yambiri komanso mkaka, mutha kupereka mayankho ogwira mtima, koma kugwiritsa ntchito zinthu izi kuyenera kukhala kochepa.
Kuphatikizidwa kwa chakudya chamtunduwu kumakhala ndi kuchuluka kwa zinthu zofunika pathupi, koma kuwonjezera pa izi, mafuta amkaka amakhala ndi mafuta ambiri mwanjira ya triglycerides.
Momwe mkaka umapangidwira umasiyana mosiyanasiyana potengera ng ombe, chakudya chake, nyengo yake komanso malo enaake. Zotsatira zake, pafupifupi mafuta omwe ali mkaka akhoza kuperekedwa. Nthawi zambiri amachokera ku 2.4 mpaka 5.5 peresenti.
Mafuta ochulukirapo mukakudya, mkaka umakulitsa LDL.
Kuchuluka kwa cholesterol yoyipa m'thupi kumabweretsa kupendekeka kwake pazitseko zamitsempha yamagazi, zomwe zimapangitsa kuti pakhale cholesterol plaques. Masungidwe amenewa, akuchulukirachulukira, pang'onopang'ono amachepetsa lumeneli lonyamuliralo mpaka kuthira. Panthawi imeneyi, munthu amakula m'thupi ndi matenda oopsa otchedwa atherosulinosis. Vuto la matenda am'magazi limabweretsa kusokonezeka kwa kayendedwe ka magazi ndipo limayambitsa kusokonezeka kwa kaperekedwe ka minofu yokhala ndi mpweya komanso zinthu zopatsa thanzi.
Popita nthawi, atherosulinosis imatha kupweteketsa wodwala ziwalo zosiyanasiyana, makamaka mtima ndi ubongo zimawonongeka.
Zotsatira za kuwonongeka kwa ziwalozi zimayamba:
- kuperewera kwa coronary;
- angina pectoris;
- kulephera kwamtima;
- sitiroko;
- vuto la mtima.
Zinthu zamkaka ndi mkaka ndi zina mwazinthu zomwe amakonda kwambiri okhala ku Russia. Chifukwa chake, kusiya kwathunthu chakudya ichi nkovuta kwambiri. Choyamba muyenera kusankha mafuta ochepa. Izi sizingokhala mkaka wokhala ndi mafuta ochepa, komanso tchizi kapena ayisikilimu.
Kapu imodzi yamkaka yonse imakhala ndi mafuta ochulukirapo katatu kuposa mankhwala osafunikira. Akatswiri ambiri amati kusintha mkaka wokhazikika ndi soya kapena chakumwa cha mpunga chopangidwa ndi calcium, vitamini D ndi chitsulo. Kuphatikiza apo, ndibwino kugula margarine, omwe amatsitsa cholesterol, m'malo mwa batala.
Kuyankhula ngati nkotheka kumwa mkaka wokhala ndi cholesterol yayikulu, ziyenera kudziwidwa kuti ngati mumachepetsa kumwa mankhwalawa, ndiye kuti muyenera kuwonjezera kuchuluka kwa calcium kuchokera kuzakudya zina. Zakumwa za calcium-wokhala ndi mipanda ingagwiritsidwe ntchito pazolinga izi. Kuphatikiza apo, ndikulimbikitsidwa kuwonjezera kudya kwamasamba obiriwira, nsomba ndi mtedza. Zakudya izi zimakhala ndi calcium. Musanasinthe zakudya, ndikulimbikitsidwa kuti mukaonane ndi dokotala za nkhaniyi. Dokotala wothandizapo atha kupangira mankhwala opangira zinthu zabwino kwambiri mu mkaka mukakana kuigwiritsa ntchito.
Zakudyazo ziyenera kuphatikizapo zakudya ndi zopatsa thanzi zomwe zimakhala ndi vitamini D.
Zina mwa zinthu zamkaka
Mkaka wa soya ndimalo amkaka womwe umapangidwa kuchokera ku soya. Ndizotchuka pakati pa anthu osalolera a lactose chifukwa mulibe lactose. Izi zimadziwika kwambiri pakati pa anthu ena azomera. Soya ndichinthu chotchuka, kotero funso loti ngati mankhwalawa amatha kutsitsa cholesterol ndiloyenera.
Kafukufuku wambiri awonetsa kuti soya amachepetsa LDL. Nkhani yokhudza kumwa mkaka wa soya yalembedwa mu Journal of the American College of Nutrition.
Zimatsimikiziridwa kuti kuyambitsa kwa mankhwala tsiku lililonse mu chakudya kumachepetsa cholesterol yoyipa ndi 5 peresenti, poyerekeza ndi zizindikiro mwa anthu omwe amangodya mkaka wa ng'ombe basi. Pa phunziroli, panalibe kusiyana pakati pa mkaka wa soya kuchokera ku soya wonse komanso mapuloteni a soya.
Pamodzi ndi kuthekera kutsitsa milingo ya LDL, mkaka wa soya amathanso kukulitsa milingo ya HDL.
Ngakhale kafukufuku akuwonetsa kuti soya ikhoza kutsitsa cholesterol, asayansi ena amakhulupirira kuti ichi sichiri chifukwa chachikulu kusankha mtundu wamtunduwu. Ndikwabwino kusankha zinthu zachilengedwe zokhala ndi mafuta ochepa.
Musaiwale kuti 1 chikho cha mkaka wa ng'ombe chimakhala ndi 24 mg kapena 8% ya mafuta omwe amayamwa tsiku lililonse. Mulinso 5 g kapena 23% yamafuta omwe amadzaza, omwe amatha kusintha kukhala cholesterol. Kapu imodzi yamkaka wamafuta ochepa imakhala ndi 20 mg kapena 7% cholesterol ndi 3 g kapena 15% yamafuta.
Kuchuluka kwa mkaka wa soya kumakhala ndi 0 mg ya cholesterol ndi 0,5 g kapena 3% yokha ya mafuta.
Kodi muyenera kukumbukira chiyani mukamadya mankhwala a mkaka?
Ngakhale pali mankhwala amkaka omwe munthu angagwiritse ntchito, kaya ndi wowawasa zonona, kapu ya ng'ombe kapena mkaka wa mbuzi, ndikofunikira kufotokozera kuchuluka kwa mafuta omwe amapezeka mu malonda awa. Amadziwika kuti malonda amtundu wa ng'ombe amakhala ndi mafuta ocheperako poyerekeza ndi mkaka wa mbuzi. Koma nthawi imodzimodzi, imadziwikanso kuti ndi mafuta okwanira kwa munthu amene ali ndi cholesterol yambiri m'magazi.
Ngati mayonesi amagwiritsidwa ntchito, ndiye muyenera kulabadira mitundu yamafuta ochepa. Masiku ano pakugulitsidwa kwa opanga ambiri pali zinthu zotere. Kuti musalakwitse, muyenera kuyang'ana mosamala zazomwe wopanga, zomwe zikuwonetsedwa phukusi.
Ponena za ayisikilimu, mwachitsanzo, ayisikilimu ali ndi mafuta ochulukirapo. Zosiyanasiyana zopangidwa kuchokera mkaka wa soya zimasiyana mu cholesterol yotsika kapena kusakhalapo kwathunthu. Zofananazo zimakhala ndi mkaka wopepuka. Izi zimanenepa kwambiri kwa thupi la munthu yemwe akuvutika ndi atherosulinosis. Ngakhale pali mitundu ina ya zinthu zomwe zimapangidwa pogwiritsa ntchito soya ndi mkaka wa kokonati. Choyimira chamtunduwu chimavomerezedwa kuti chigwiritsidwe ntchito m'miyeso yaying'ono.
Ngati mafuta a cholesterol m'magazi ndi ochuluka kwambiri, ndiye kuti ndibwino kuiwalako zamkaka zopangidwa ndimkaka. Zikatero, mutha kumwa mkaka wokhala ndi mafuta ochepa kapena soya, mpunga kapena nkhonya.
Ku funso "Kodi mkaka ndi wofunikira?", Katswiri amayankha mu kanema munkhaniyi.
