Ukutya—Ngaba Kunokukubulala?

“Imithambo yakho ehambisa igazi ivaleke ngci, ivaleke kangangama-95% . . . Ndithetha nje nawe ulixhoba lesifo sentliziyo elilindele nantoni na.”

UJOE oneminyaka engama-32 ubudala wayeweva engaweva la mazwi ayethethwa yingcali kwezentliziyo eyathi yamhlolisisa ukuze ifumanise unobangela wokuba buhlungu kwesifuba sakhe. Phantse isiqingatha sabo baya kubulawa sisifo sentliziyo abayicingi nokuyicinga into yokuba banaso.

Kodwa yintoni eyakhokelela kwimeko awayekuyo uJoe? UJoe ukhalaza ngelithi: ‘Kangangeminyaka engama-32 ndandisitya nje ukutya okuqhelekileyo kwaseMerika “okuyinyama nobisi.” Ngandlel’ ithile isibakala sokuba ukutya kwaseMerika kuyingozi kwimpilo yam andizange ndisiphaphele.’

Ukutya Okutyayo Nesifo Sentliziyo

Yintoni eyayiphosakele ngokutya okwakutyiwa nguJoe? Ngokusisiseko, kwakunecholesterol namafutha amaninzi ingakumbi amafutha anqumayo. Kwasebutsheni bakhe, uJoe ebesoloko ezibeka engozini yesifo semithambo ethumela igazi entliziyweni ngefolokhwe nganye ayifaka emlonyeni. Enyanisweni, ukutya okunamafutha amaninzi kunxulunyaniswe noonobangela abahlanu kwabalishumi bokufa kwabantu eUnited States. Oyena uphambili sisifo sentliziyo.

Unxibelelwano phakathi kokutya nesifo sentliziyo lubonakala kuhlolisiso oluye lwenziwa kumazwe asixhenxe kumadoda angama-12-000 akubudala beminyaka engama-40 ukuya kwengama-49. Umahluko omkhulu ukutyhila ngokuphandle oku. Olu hlolisiso lwabonisa ukuba amadoda aseFinland—atya ama-20 ekhulwini eekilojoule kumafutha anqumayo—nto leyo eye yenyusa umlinganiselo wecholesterol egazini lawo, ngoxa amadoda aseJapan—atya isi-5 ekhulwini seekilojoule kumafutha anqumayo—enomlinganiselo ophantsi wecholesterol egazini lawo. Ibe amadoda aseFinland anomlinganiselo wokuhlaselwa sisifo sentliziyo owuphinda kathandathu owamadoda aseJapan!

Noko ke, isifo sentliziyo asiseyonto inqabileyo eJapan. Kwiminyaka eliqela edluleyo, njengoko ukutya okuthengiswa kwiivenkile zokutyela okwenziwe ngendlela yaseNtshona kuye kwathandwa gqitha apho, ukutyiwa kwamafutha ezilwanyana kuye kwafikelela kuma-800 ekhulwini. Ngoku, amakhwenkwe aseJapan anecholesterol eninzi egazini kunamakhwenkwe aseMerika alingana nawo! Ngokucacileyo, amafutha necholesterol esekutyeni ziphakathi kwezinto ezisisisongelo ebomini, ingakumbi isifo sentliziyo.

Indima Yecholesterol

Icholesterol yinto emhlophe, efana namafutha anqumileyo neyingenelo ebomini. Ifumaneka kwiiseli zabo bonke abantu nezilwanyana. Izibindi zethu zikhupha icholesterol, ibe iyafumaneka nasekutyeni okwahlukeneyo esikutyayo. Igazi lithwala icholesterol liyise kwiiseli ezikwimolekyuli ezibizwa ngokuba ziilipoprotein, ezakhiwe ngecholesterol, amafutha neeprotini. Iindidi ezimbini zeelipoprotein ezithwala uninzi lwecholesterol esegazini ziilow-density lipoprotein (LDL) neehigh-density lipoprotein (HDL).

Ii-LDL zinecholesterol eninzi. Njengoko zityhutyha umsinga wegazi, zingena kwiiseli ngezinto ezamkela iLDL ezikwiindonga zeeseli ibe ziyaqhekezwa ukuze zisetyenziswe yiseli. Iiseli ezininzi emzimbeni zinezinto ezinjalo, ibe zingenisa i-LDL. Kodwa isibindi senziwe ukuze sincedise ngomlinganiselo ongama-70 ekhulwini ekususweni kwe-LDL kumsinga wegazi.

Kwelinye icala, ii-HDL, ziimolekyuli eziyifun’ aph’ ibikho icholesterol. Xa zihamba kumsinga wegazi, zifunxa yonke icholesterol eseleyo zize ziyithumele esibindini. Isibindi siyayicola le cholesterol size siyikhuphe emzimbeni. Ngaloo ndlela umzimba wenziwe ngendlela emangalisayo yokuba usebenzise icholesterol oyifunayo uze uyikhuphele ngaphandle eseleyo.

Kubakho ingxaki xa kukho i-LDL egqithiseleyo egazini. Le nto ibangela ukufumba kokungcola kumphakathi wemithambo esa igazi entliziyweni. Xa kufumba ukungcola, imithambo esa igazi entliziyweni iba mxinwa lize libe lincinane igazi elithwele i-oksijen elinokuthubeleza kuyo. Le meko ibizwa ngokuba yiatherosclerosis. Le nkqubo iqhubeka kancinane nangendlela engaqondakaliyo, ithabatha amashumi eminyaka ngaphambi kokuba iimpawu zayo zibonakale. Olunye uphawu yiangina pectoris, okanye ukuqaqamba kwesifuba, njengoko kwakunjalo kuJoe.

Xa umthambo odlulisela igazi entliziyweni uvaleke ngci, nto leyo esoloko ibangelwa lihlwili, inxalenye yentliziyo efumana igazi kuloo mthambo iyafa. Umphumo uba yimyocardial infarction ebakho ngesiquphe nesoloko ibulala—eyaziwa kakuhle ngokuba sisifo sentliziyo. Kwanokuvaleka kancinane komthambo othumela igazi entliziyweni kunokukhokelela ekufeni kwesicwili sentliziyo, esisenokubangela ukungemi kakuhle komzimba. Ukuvaleka kwemithambo kwamanye amalungu omzimba kusenokubangela ukuba ubani afe icala, abole imilenze zize zingasebenzi izintso zakhe.

Akumangalisi ukuba, i-LDL ibizwa ngokuba yicholesterol engafanelekanga, ne-HDL ibizwa ngokuba yicholesterol efanelekileyo. Ukuba xa kusenziwa uvavanyo kufunyaniswa ukuba umlinganiselo we-LDL uphakamile okanye owe-HDL uphantsi, usengozini yokuba nesifo sentliziyo.a Ngokufuthi uvavanyo lwegazi oluqhelekileyo luya kubonisa ingozi ezayo liselide ithuba ngaphambi kokuba umntu abone iimpawu eziphawulekayo, njengeangina. Ngoko, kubalulekile ukulawula umlinganiselo wecholesterol esegazini lakho. Ngoku makhe sibone indlela ukutya okutyayo okunokuwuchaphazela ngayo lo mlinganiselo.

ICholesterol Esegazini Nokutya

Icholesterol yinxalenye engokwemvelo yokutya okuyimveliso yezilwanyana. Inyama, amaqanda, intlanzi, inkuku neemveliso zobisi zonke zinecholesterol. Kwelinye icala, ukutya okuvela kwizityalo akunayo icholesterol.

Umzimba uvelisa yonke icholesterol oyifunayo, ngoko icholesterol efumaneka ekutyeni yongezelelekile nje. Uninzi lwecholesterol esiyifumana ekutyeni iphelela esibindini. Ngokuqhelekileyo, njengoko icholesterol ifumaneka ekutyeni ingena esibindini, isibindi siyayisebenza size sinciphise icholesterol esiyivelisayo. Oku kugcina umlinganiselo wecholesterol esegazini ulinganiselwe.

Noko ke, kwenzeka ntoni xa ukutya kunecholesterol eninzi kangangokuba kungakhawulezi kusetyenzwe sisibindi? Amathuba okuba icholesterol ingene ngokuthe ngqo kwiiseli ayanda kakhulu. Xa oko kusenzeka, kwenzeka inkqubo yeatherosclerosis. Le meko inobungozi ngakumbi xa umzimba uqhubeka nokuvelisa icholesterol ngomlinganiselo ofanayo kungakhathaliseki ukuba ungakanani umlinganiselo wecholesterol evela ekutyeni eye yafunxwa. EUnited States, umntu omnye kwabahlanu unale ngxaki.

Ngoko ukunciphisa kwakho umlinganiselo wokutya okutyayo okunecholesterol kulikhondo lobulumko. Kodwa enye inxalenye yokutya esikutyayo kunegalelo elikhulu kumlinganiselo wecholesterol esegazini—amafutha anqumayo.

Amafutha Necholesterol

Amafutha aziindidi ezimbini: anqumayo nanganqumiyo. Amafutha anganqumiyo anokuba manzi kakhulu okanye angabi manzi kangako. Amafutha anganqumiyo akulungele kakhulu kunalawo anqumayo, ekubeni ukutya amafutha anqumayo kunyusa umlinganiselo wecholesterol egazini. Amafutha anqumayo akwenza oku ngeendlela ezimbini: Anceda ekuveliseni icholesterol engakumbi esibindini, ibe acinezela izinto ezamkela i-LDL kwiiseli zesibindi, enciphisa isantya sokususwa kwe-LDL egazini.

Amafutha anqumayo afumaneka ngokuyintloko ekutyeni okuyimveliso yezilwanyana, njengebhotolo, umthubi weqanda, amafutha ehagu, ubisi, i-ice cream, inyama nenkuku. Kwakhona axhaphakile kwitshokoleti, kwikhokhonathi nakwiioli zayo, kwiziqhamo ezigalelwe ioli neoli eyenziwe ngeziqhamo zesundu. Amafutha anqumayo anquma ngenxa yobushushu begumbi akulo.

Kwelinye icala, amafutha anganqumiyo ayanyibilika bubushushu basegumbini. Ukutya okunamafutha athambileyo nangathambanga kunokunceda ekunciphiseni umlinganiselo wecholesterol egazini lakho ukuba ukutya endaweni yokutya okunamafutha anqumayo.b Ngoxa amafutha angathambanga, axhaphake kwioli efumaneka emboneni, nakwioli efumaneka kujongilanga, anciphisa icholesterol efanelekileyo nengafanelekanga, amafutha athambileyo amaninzi kakhulu kwioli yomnquma neyecanola, anciphisa icholesterol engafanelekanga kuphela ngaphandle kokuchaphazela icholesterol efanelekileyo.

Kambe ke, amafutha, ayinxalenye eyimfuneko yokutya esikutyayo. Ngokomzekelo, ngaphandle kwawo, besingenakuzifumana iivithamin A, D, E no-K. Noko ke, umzimba ufuna nje amafutha amancinane. Uyakwazi nje ukuwafumana ngokutya imifuno, iimbotyi, ukutya okuziinkozo neziqhamo. Ngoko ukunciphisa ukutya okunamafutha anqumayo akubandezi umzimba izondlo eziyimfuneko.

Isizathu Sokuba Ufanele Unciphise Amafutha Necholesterol

Ngaba ukutya okunamafutha necholesterol eninzi kusoloko kunyusa icholesterol esegazini? Akusoloko kunjalo. UThomas, okhankanywe kwinqaku lokuqala, wagqiba kwelokuba avavanywe igazi emva kokudlan’ indlebe noVukani! Iziphumo zabonisa ukuba umlinganiselo wecholesterol esemzimbeni wakhe ukumlinganiselo ofunekayo. Kuyabonakala ukuba isibindi sakhe sakwazi ukulawula umlinganiselo wecholesterol esemzimbeni wakhe.

Noko ke, oku akuthethi ukuba uThomas akakho sengozini. Uhlolisiso oluye lwenziwa kutshanje luye lwabonisa ukuba icholesterol efumaneka ekutyeni esikutyayo isenokubangela ingozi yokuba nesifo sentliziyo ngaphandle kwecholesterol esegazini. UGqr. Jeremiah Stamler, weNorthwestern University uthi: “Ukutya okune-cholesterol eninzi kubangela isifo sentliziyo kubantu abanomlinganiselo ophantsi we-cholesterol egazini labo. Ibe kungenxa yoko bonke abantu bamele bakuphaphele ukutya i-cholesterol encinane, ungakhathaliseki umlinganiselo we-cholesterol osemzimbeni wabo.”

Kwakhona kukho nombandela wamafutha ekutyeni. Amafutha amaninzi gqitha egazini, enoba afumaneka kumafutha anqumayo okanye anganqumiyo asekutyeni, abangela ukuba iiseli ezibomvu zegazi ziqungane ndaweni nye. Igazi elingqindilili ngolo hlobo alikwazi ukudlula kwimithanjana emxinwa, libandeza izicwili izondlo elizifunayo. Iiseli eziqungeneyo ezityhutyha imithambo ziphazamisa nokuthunyelwa kweoksijen emithanjeni, zibangela ukonakala kwayo, apho kunokuqalisa khona ukufumba kobumdaka ngokulula. Kodwa kukho enye ingozi ekutyeni amafutha amaninzi ngokugqith’ emgceni.

Umhlaza Nokutya

UGqr. John A. McDougall uthi: “Onke amafutha—anqumayo nanganqumiyo—anegalelo ekukhuleni kweendidi ezithile zeeseli zomhlaza.” Olunye uhlolisiso olumayela nokuhlasela komhlaza wamathumbu nowamabele ehlabathini lonke lwabonisa umahluko owandayo phakathi kwamazwe aseNtshona, apho ukutya kunamafutha amaninzi, nakumazwe asakhasayo. Ngokomzekelo, eUnited States, umhlaza wamathumbu ukwindawo yesibini kweyona ixhaphakileyo kumadoda namabhinqa ngokufanayo, ngoxa umhlaza wamabele ungowona uxhaphakileyo kumabhinqa.

Ngokutsho kweAmerican Cancer Society, amaqela abantu aya kwelinye ilizwe apho umhlaza uhlasela ngamandla ekugqibeleni aba nohlobo lomhlaza oxhaphakileyo kwelo lizwe, oko kuxhomekeka kubude bexesha abaza kulithabatha ukuze batshintshele kwindlela yokuphila nokutya okutsha. Incwadi yokupheka yombutho womhlaza ithi: “Abantu baseJapan abangabemi basemzini eHawaii baba neentlobo zomhlaza zamazwe aseNtshona: ukuhlasela ngomlinganiselo ophakamileyo komhlaza wobholobholo nowamabele, nomlinganiselo omncinane womhlaza wesisu—nto leyo eyahlukileyo kuhlobo lwaseJapan.” Kuyabonakala ukuba umhlaza unxulumene nokutya.

Ukuba ukutya okutyayo kunamafutha amaninzi, amafutha anqumayo, icholesterol, neekilojoule, kufuneka wenze utshintsho oluthile. Ukutya okufanelekileyo kunokubangela impilo entle ibe kunokuphelisa naziphi na izinto ezimbi ezibangelwa kukutya okungafanelekanga. Xa ukhangela ukwenziwa kotyando olubuhlungu lokuxokomezela imithambo, olusoloko luxabisa ii-R190-000 okanye ngaphezulu, unokubona ukuba oku kunqweneleka ngokwenene.

Ngokukukhetha ngendlela esengqiqweni oko ukutyayo, unokuncipha, uphucule indlela oziva ngayo, uze uncede ekuphepheni nasekupheliseni ezinye izifo. Amanye amacebiso ngokuphathelele oku axutyushwa kwinqaku elilandelayo.

[Imibhalo esemazantsi]

[Umzobo okwiphepha 30]

Icala lemithambo ethumela igazi entliziyweni: (1) ivuleke ngokupheleleyo, (2) ayivalekanga kwaphela, (3) phantse ivaleke ngci