Zakudya Zakudya Za Mazira: Kusokoneza Choonadi Chokhudza Mazira ndi Cholesterol

Mwambiriyakale, mazira akhala ndi mbiri yoipa zikafika mafuta. Komabe, kafukufuku waposachedwa wasayansi wawonetsa kuti cholesterol yochokera kuzakudya zathu ili ndi a kukhudza kochepa pa thanzi la mtima. Ngakhale izi, ambiri amakhulupirirabe kuti zakudya zina, monga mazira, zimatha kusokoneza kuchuluka kwa cholesterol m'magazi athu ndikuyika pachiwopsezo ku thanzi lathu. Koma ife kwenikweni mukudziwa kuti cholesterol ndi chiyani? Ndipo kodi mazira amawonjezeradi ngozi yathu ya matenda a mtima? Yakwana nthawi yoti tinene nthano iyi ndikuchotsa chowonadi chokhudza mazira ndi cholesterol.

 

Kodi 'cholesterol' ndi chiyani?

Cholesterol ndi mtundu wa lipid - chinthu cha waxy chomwe chimapanga gawo lofunikira m'maselo anu, kuthandiza thupi lanu kugwira ntchito bwino¹.

Dr Mickey Rubin PHD, membala wa International Egg Nutrition Center's (IENC) Gulu la Akatswiri a Zakudya Zakudya Zam'madzi Padziko Lonse ndi Executive Director wa Egg Nutrition Center (ENC) ku USA akuwonjezera kuti: “Cholesterol ndi chigawo chofunikira cha ma cell, zofunika pakupanga mahomoni monga estrogen ndi testosterone², komanso yofunika pogaya zakudya³. "

Cholesterol imachokera kuzinthu ziwiri; yambiri imapangidwa m’thupi (cholesterol ya m’mwazi), ndipo gawo laling’ono limapezeka mwa zakudya zina zimene timadya (zakudya za m’mafuta a m’thupi).^1,4.

 

Chifukwa chiyani cholesterol ndi yoyipa?

Ngakhale kuti cholesterol ndi yofunika kwambiri pakugwira ntchito kwa thupi, kukhala nayo yochulukira m’mwazi kungawonjezere ngozi ya matenda a mtima. Mafuta akulu kwambiri Kuchuluka kwa mafuta m'mitsempha yamagazi, komwe kumatha kusweka ndi kupanga magazi omwe angayambitse matenda a mtima kapena sitiroko¹.

Komabe, si cholesterol yonse yomwe ili yoyipa. Pali mitundu iwiri; cholesterol yotsika kachulukidwe lipoprotein (LDL) ndi high-density lipoprotein (HDL) cholesterol. LDL mafuta (osadziwika ngati cholesterol 'woyipa') amagwirizanitsidwa ndi chiopsezo chowonjezeka cha matenda a mtima⁵.

Kafukufuku akuwonetsa kuti cholesterol yomwe imachokera ku zakudya zomwe mumadya imakhala ndi a kukhudza kochepa pa LDL ('bad') cholesterol milingo⁶. Izi ndichifukwa choti thupi mwachibadwa limalamulira kuchuluka kwa kolesterolo komwe kumazungulira m’mwazi, chotero pamene mudya cholesterol yowonjezereka m’chakudya, thupi lanu limatulutsa kolesterolo yocheperapo kuti ilipire. M'malo mwake, cholesterol ya HDL ('yabwino') imakuthandizani kukutetezani ku matenda amtima kuchotsa cholesterol yambiri kuchokera m'mitsempha yanu ndi kubwerera nacho kuchiwindi⁷.

Dr Rubin akufotokoza kuti: “Mayankho a munthu pa cholesterol m’zakudya amasiyanasiyana mosiyanasiyana, koma ngakhale mwa anthu amene ‘amalabadira’ ku cholesterol ya m’zakudya, cholesterol ya HDL (’yabwino’) imawonjezereka limodzi ndi kuwonjezereka kwa kolesterolo ya LDL (’yoipa’). Chiŵerengero chotsatira cha HDL ndi LDL sichisintha, komwe kuli kofunikira pakuwunika zoopsa⁸. "

 

Kuchotsa nthano ya dzira

Dzira limodzi lalikulu lili ndi pafupifupi 185 mg ya cholesterol⁹, yomwe imapezeka kwambiri mkati mwa yolk. Kwa zaka zambiri, dzira yolks amaonedwa kuti ndi oipa kwa thanzi la mtima, chifukwa cha kuchuluka kwa cholesterol m'zakudya zomwe ali nazo. Koma popeza kuti cholesterol ya m’zakudya imakhala ndi chiyambukiro chochepa pa cholesterol ya m’mwazi mwa anthu ambiri, nthano imeneyi potsirizira pake ikhoza kusweka!

Kafukufuku waposachedwa amatsimikizira kuti kudya mazira monga gawo la zakudya zopatsa thanzi sichimakhudza kwambiri cholesterol yamagazi, ndipo motero sizimawonjezera chiopsezo cha matenda a mtima mwa anthu ambiri^10-13.

Pamenepo, oimira thanzi la mtima padziko lonse lapansi asintha malingaliro awo pakudya mazira kuti akhale ndi thanzi. Mwachitsanzo, National Heart Foundation yaku Australia sikulimbikitsanso kuchuluka kwa mazira omwe anthu aku Australia omwe ali ndi thanzi labwino amatha kudya, ndipo akulangiza kuti odwala matenda a shuga a mtundu wa 2 akhoza kudya mazira 7 pa sabata.¹⁴.

Mofananamo, American Heart Association imalimbikitsa Anthu athanzi amatha kukhala ndi dzira lathunthu tsiku lililonse mu zakudya zathanzi, ndi mazira awiri patsiku akulimbikitsidwa okalamba⁶.

Kuphatikiza apo, malangizo aposachedwa azakudya otsogolera mabungwe azaumoyo aku Canada kuphatikiza Canadian Cardiovascular Society, Heart and Stroke Foundation ndi Diabetes Canada sapereka malire pazakudya zamafuta a cholesterol kwa akulu athanzi.^15-17.

 

Kodi kwenikweni mlandu ndi chiyani?

Ngati kuchepetsa kudya dzira si yankho, ndi chiyani? Chowonadi ndi chakuti, mafuta odzaza amakhudza kwambiri pamiyezo ya cholesterol m'magazi kuposa cholesterol yazakudya. Choncho, si mazira okha, koma zomwe mumadya nazo zomwe muyenera kuziyang'anira!

“Kudya mafuta okhuta kumakhudzana ndi kuchuluka kwa cholesterol m’mwazi, ndipo pamene mazira alibe mafuta ochuluka, ndikofunikira kusankha zakudya zopatsa thanzi zomwe mungadye ndi mazira,” akufotokoza Dr Rubin.

Mazira ayenera kudyedwa monga gawo la zakudya zosiyanasiyana pamodzi ndi zakudya zomwe zili ndi thanzi la mtima, monga nsomba, zipatso, masamba, mbewu zonse, mkaka, mtedza ndi nyemba.^1,18.

Dr Rubin akuwonjezera kuti: "Muthanso kuwongolera kuchuluka kwa cholesterol m'magazi mwa kusintha a zinthu zosiyanasiyana za moyo. Ndi bwino kuchita mtundu wa kuchita masewera olimbitsa thupi tsiku lililonse, musasute kapena kusuta fodya, kambiranani pafupipafupi ndi dokotala wanu, ndikukonzekera kuyezetsa cholesterol nthawi zonse.

 

Taphwanya!

Popeza kuti cholesterol yomwe mumadya m'zakudya sikugwirizana ndi kuchuluka kwa cholesterol m'magazi mwa anthu ambiri athanzi, mazira salinso owopsa pankhani ya matenda a mtima; ikadyedwa ngati gawo la zakudya zopatsa thanzi.

"Kaya mumatsatira zakudya za ku Mediterranean, flexitarian, lacto-ovo vegetarian, zomera, kapena zakudya zochepa zama carb, mazira ndiwo amathandizira bwino chifukwa amapereka mapuloteni apamwamba kwambiri komanso zakudya zapadera, " Dr Rubin akufotokoza mwachidule.

 

Zothandizira

¹ Mazira aku Australia

² Institute of Medicine (2005)

³ Maziko a Kuletsa ndi Kuteteza Matenda

⁴ Blesso CN, Fernandez ML (2018)

⁵ American Heart Association

⁶ Carson JAS, et al (2019)

⁷ Pezani Cracking

⁸ Fernandez ML, Webb D (2008)

⁹ Egg Nutrition Center

¹⁰ Alexander DD, et al (2016)

¹¹ Key TJ, et al (2019)

¹² Dehghan M, et al (2020)

¹³ BMJ (2020)

¹⁴ National Heart Foundation yaku Australia

¹⁵ Canadian Cardiovascular Society

¹⁶ Heart and Stroke Foundation yaku Canada

¹⁷ Diabetes Canada

¹⁸ USDA