Iyini i-Cholesterol yeDetary?

Sizwa okuningi nge-cholesterol uma kuziwa kwi-cholesterol yethu yezempilo-okuhle, i-cholesterol embi, i-cholesterol ephakeme, ne-cholesterol ekudleni. Futhi ukuqonda i-cholesterol kungase kudideke ngoba kunezinhlobo ezimbili: I-cholesterol yezinto zokudla kanye ne-serum cholesterol. I-cholesterol yondlo itholakala ekudleni esikudlayo, kuyilapho i-serum cholesterol ikhona ngokwemvelo egazini lethu, futhi ingakhuphukela ezingeni elibi eliholela emithanjeni egazini kanye nesifo senhliziyo.

I-serum cholesterol yenziwe nge-HDL, i-cholesterol enhle, ne-LDL, okuyi-cholesterol embi.

I-cholesterol yinto efana ne-fat ehamba ngegazi ngento ethiwa i-lipoproteins. Umzimba wakho udinga i-cholesterol ukwenza ama-hormone athile, i-vitamin D, nokugaya okunempilo, kodwa okuningi kungalimaza impilo yakho njengoba amazinga aphezulu e-cholesterol ephakamisa ingozi yesifo senhliziyo.

I-Serum Cholesterol

I-cholesterol yakho yonke inamalungu amathathu: i-high-density lipoprotein (i-HDL), i-low-density lipoprotein (LDL), ne-triglycerides. I-HDL ibhekwa njenge-cholesterol enhle ngoba lezi lipoprotein zivikela ngokumelene nesifo senhliziyo ngokuthwala i-cholesterol embi-i-LDL, efaka ama-fatty buildups emithanjeni-ngaphandle kwemibhoshongo futhi ibuyele esibindi lapho ihlehliwe futhi ixoshwe khona umzimba. Ngakho amazinga aphezulu we-HDL namazinga aphansi e-LDL ayenayo, kuyilapho amazinga aphansi we-HDL namazinga aphezulu we-LDL aphansi.

I-Triglycerides yimihlobo yamafutha emizimbeni yethu. Amakholori angeziwe umzimba wakho ongawasebenzisi aguqulwa abe yi-triglycerides futhi agcinwe ukusebenzisa kamuva. Inhlanganisela ye-triglycerides ephakeme ene-HDL encane ne-LDL ephezulu ingabangela ama-fatty buildups ezindongeni zemithanguzo, engabangela ukuhlaselwa yinhliziyo noma ukushaya isisu.

Cholesterol Yokudla

I-cholesterol yesidumbu itholakala kumikhiqizo esekelwe ezilwaneni kubandakanya inyama, inhlanzi, amaqanda, kanye nezinkukhu kanye nobisi. Inyama ebomvu iyoba ne-cholesterol engaphezu kwenkukhu nezinhlanzi, kepha ama-shrimp namaqanda aziwa ngokuthi yi-cholesterol eyingozi kunazo zonke zeqembu. Kodwa-ke, nakuba inhlanzi eyodwa kanye neqanda ngalinye liqukethe ama-milligram angu-200 we-cholesterol (izingxenye ezimbili kwezintathu zenkonzo ephakanyisiwe yansuku zonke), kutholakale ukuthi izinzuzo zezempilo namafutha aphansi ayenziwe ngama-shrimp namaqanda angaphezu kwamazinga aphezulu e-cholesterol.

Ucwaningo lweYunivesithi yaseRockefeller lubonise ukuthi ukudla kwama-shrimp kwaphakamisa i-cholesterol enhle (i-HDL) futhi kunciphisa kakhulu i-triglycerides (fatty acids) kakhulu. Abacwaningi e-Harvard Medical School bathola ukuthi amaqanda awawona okwenyusa ukwanda kwamathuba ethu esifo senhliziyo ngenxa yokuhlushwa okuphansi kwamagremu angu-1 1/2 kuphela agcwele amafutha. Yiqiniso, njalo kunconywa ukuba udle lokhu kudla ngokulinganisela.

I-Cholesterol Esidlweni Sethu

Nakuba ukudla okuphezulu e-cholesterol yokudla kungabangela ukuba abantu abathile babe ne-serum cholesterol ephezulu, izifundo zibonise ukuthi ukunciphisa i-cholesterol yokudla kungenzeka ukuthi akubalulekile njengokunciphisa amafutha anezidakamizwa namafutha ahambayo uma kuziwa ekuvimbeleni izifo ezihlobene nenhliziyo.

I-cholesterol yezinkukhu ayifaki uketshezi oluthe xaxa ekudleni (i-cholesterol ayinikezi noma yiziphi i-calories); Kodwa-ke, lezo zokudla eziphezulu e-cholesterol yokudla nazo zingase zibe namafutha amaningi nama-calories, ngakho-ke ukugwema ukudla okuphezulu kwe-cholesterol kusho ukuthi ugwema nokudla okubalwa ngekhalori eliphezulu.

Lucky ngathi, izindlela zokupheka ezitholakala phansi kakhulu zisebenzisa izithako ezisezingeni eliphansi e-cholesterol. Ngokuvamile ukudla okuphezulu kwe-cholesterol nakho kuphakeme emafutheni, okungukuthi ubisi olugcwele ngamafutha kanye nempilo ephezulu emafutheni agcwele ingozi. Ngakho-ke, awutholi izithako eziphezulu e-cholesterol ekuphekeni okuphansi kwekhalori.

Ngakho-ke kufanele uketshe ukudla okungakanani ngosuku? Yebo, ochwepheshe emkhakheni wezokwelapha baye basikisela inani elingaphansi kuka-300 mg ngosuku ngempilo enhle.

Ngenkathi izidumbu zomuntu ezihlukene zibonakala zihluke ngokungafani nenani le-cholesterol edlayo (ezinye zizwela kakhulu kunabanye kumazinga aphezulu we-cholesterol yokudla), ukunciphisa ukudla kwe-cholesterol jikelele, futhi ikakhulukazi amafutha amaningi nokudla okunamafutha okugcwele, kubonakala sengathi iyinhlanganisela engcono kakhulu impilo.