Ukudla Okudlayo—Ingabe Kungakubulala?

“Umthambo wakho wenhliziyo uvaleke ngcí, cishe uvaleke ngo-95% . . . Kuleli qophelo usohlwini lwabantu abalindele ukumelwa yinhliziyo.”

UJOE oneminyaka engu-32 ubudala wayengawakholelwa lamazwi ayeshiwo udokotela wenhliziyo owayemxilonga ukuze athole ukuthi yini eyayimbangela ubuhlungu esifubeni. Cishe ingxenye yalabo abayobulawa isifo senhliziyo abaqapheli ngisho nokuthi banaso.

Kodwa yini eyaholela esimweni sikaJoe? ‘Iminyaka engu-32 bengidla ukudla okuvamile kwaseMelika “inyama nobisi,”’ kububula uJoe. ‘Ngandlela-thile ngalishaya indiva iqiniso lokuthi ukudla kwaseMelika kuyingozi empilweni yami.’

Ukudla Okudlayo Nesifo Senhliziyo

Yini eyayingalungile ngokudla okwakudliwa uJoe? Ngokuyinhloko, kwakune-cholesterol namafutha amaningi, ikakhulukazi amafutha anqumayo. Kusukela ebusheni bakhe, uJoe ubelokhu ezifaka engozini yesifo senhliziyo cishe nganoma yikuphi ukudla abekudla. Eqinisweni, ukudla okunamafutha amaningi kuhlobene nezimbangela zokufa eziphambili ezinhlanu kweziyishumi e-United States. Imbangela ephambili isifo semithambo yenhliziyo.

Ukuhlobana phakathi kokudla nesifo senhliziyo kubonakala ekuhloleni okwenziwa emazweni angu-7 kubantu besilisa abangaba ngu-12 000 abaneminyaka engu-40 kuya kwengu-49. Umehluko okhona ukhexisa umlomo. Lokhu kuhlola kwabonisa ukuthi abesilisa baseFinland—abadla amafutha anqumayo anama-kilojoule angamaphesenti angu-20—babenezinga eliphakeme le-cholesterol egazini, kuyilapho abesilisa baseJapane—abadla amafutha anqumayo anama-kilojoule angamaphesenti amahlanu kuphela—babenezinga eliphansi le-cholesterol egazini. Futhi abesilisa baseFinland babesengozini yokumelwa yinhliziyo ngokuphindwe kasithupha kunabesilisa baseJapane!

Nokho, isifo semithambo yenhliziyo asiseyona into eyivelakancane eJapane. Kuleminyaka embalwa edlule, njengoba ukudla osekuphekiwe kwaseNtshonalanga sekuthandwa lapho, izinga lokudliwa kwamafutha ezilwane liye lenyuka ngamaphesenti angu-800. Manje, abafana baseJapane banezinga le-cholesterol egazini eliphakeme ngisho nakakhulu kunelabafana baseMelika abangontanga yabo! Ngokusobala, ukudla okunamafutha ne-cholesterol kuhilelekile ezimweni ezisongela ukuphila, ikakhulukazi isifo senhliziyo.

Indima Ye-cholesterol

I-cholesterol ingokuthile okumhlophe, okunamfukayo okubalulekile ekuphileni. Itholakala emangqamuzaneni abo bonke abantu nezilwane. Isibindi sethu sikhiqiza i-cholesterol, futhi itholakala ngezilinganiso ezihlukahlukene ekudleni esikudlayo. Igazi liyisa i-cholesterol emangqamuzaneni akuma-molecule okuthiwa ama-lipoprotein, akhiwe i-cholesterol, amafutha namaprotheni. Ama-low-density lipoprotein (LDL) nama-high-density lipoprotein (HDL) ayizinhlobo ezimbili zama-lipoprotein ezithwala ingxenye enkulu ye-cholesterol esegazini.

Ama-LDL ane-cholesterol eningi. Njengoba ejikeleza egazini, angena emangqamuzaneni ngomgudu we-LDL osolwelwesini lwamangqamuzana futhi ayahlukaniswa ukuze asetshenziswe yingqamuzana. Amangqamuzana amaningi emzimbeni anezindawo ezinjalo, futhi athatha enye i-LDL. Kodwa isibindi siklanywe ngendlela yokuthi ukukhishwa kwamaphesenti angu-70 e-LDL emgudwini wegazi yimigudu ye-LDL kwenzeke lapho.

Ngakolunye uhlangothi, ama-HDL angama-molecule afuna i-cholesterol. Lapho ehamba egazini, amunca i-cholesterol esele abese eyiyisa esibindini. Isibindi siyayihlukanisa i-cholesterol bese siyikhipha emzimbeni. Ngakho umzimba uklanywe ngendlela emangalisayo ukuba usebenzise i-cholesterol oyidingayo bese ukhipha ongayidingi.

Inkinga yenzeka lapho kune-LDL eningi egazini. Lokhu kwandisa amathuba okwakheka kongqimba ngaphakathi emithanjeni. Lapho kwakheka lolu ngqimba, imithambo iba mincane futhi uyancipha umthamo wegazi elinomoya-mpilo ongadlula kuyo. Lesi simo sibizwa ngokuthi i-atherosclerosis. Lenqubo iqhubeka kancane futhi buthule, ithatha amashumi eminyaka ukuba ibonakale. Olunye uphawu i-angina pectoris, noma ubuhlungu besifuba, njengalobo obabuzwiwa uJoe.

Lapho umthambo wenhliziyo uvaleka ngcí, ngokuvamile uvalwa ihlule, ingxenye yenhliziyo ethola igazi kulowo mthambo iyafa. Umphumela uba ukuma kwenhliziyo ngokuzumayo, ngokuvamile okubulalayo, i-myocardial infarction—okwaziwa kangcono ngokuthi ukumelwa yinhliziyo. Ngisho nokuvaleka kancane komthambo wenhliziyo kungaholela ekufeni kwaleso sicubu, okungase kungabangeli ukuphazamiseka ngokomzimba. Ukuvaleka kwemithambo kwezinye izingxenye zomzimba kungabangela ukufa kohlangothi, izilonda ezibhucukayo emilenzeni, ngisho nokungasebenzi kwezinso.

Akumangalisi ukuthi i-LDL ibizwa ngokuthi i-cholesterol embi, kanti i-HDL ibizwa ngokuthi i-cholesterol enhle. Uma kutholakala ukuthi kune-LDL ephakeme noma i-HDL ephansi, ithuba lokuhlaselwa yisifo senhliziyo liyaphakama.a Ukuhlolwa kwegazi okuvamile kuyobonisa ingozi esongelayo esikhathini eside ngaphambi kokuba umuntu abe nezimpawu ezibonakalayo, njengobuhlungu besifuba. Khona-ke, kubalulekile ukuba uliqaphele izinga le-cholesterol esegazini lakho. Manje ake sibone ukuthi ukudla okudlayo kungalithinta kanjani izinga layo.

I-cholesterol Esegazini Nokudla

I-cholesterol iyingxenye yemvelo yokudla okutholakala ezilwaneni. Inyama ebomvu, amaqanda, izinhlanzi, inyama yenkukhu nemikhiqizo yobisi konke kuqukethe i-cholesterol. Ngakolunye uhlangothi, ukudla okutholakala ezitshalweni akunayo i-cholesterol.

Umzimba ukhiqiza yonke i-cholesterol oyidingayo, ngakho i-cholesterol esiyithola ekudleni iyisenezelo. Ingxenye enkulu ye-cholesterol esiyithola ekudleni iphelela esibindini. Ngokuvamile, njengoba i-cholesterol etholakala ekudleni ingena esibindini, isibindi siyayisebenzisa bese sehlisa izinga le-cholesterol esiyikhiqizayo. Lokhu kwenza ukuthi ingqikithi ye-cholesterol esegazini ihlale ilawuleka.

Nokho, kwenzekani lapho i-cholesterol iningi kakhulu ekudleni kangangokuba isibindi singakwazi ukuyisebenzisa ngokushesha? Ayanda amathuba okuba i-cholesterol ingene ngokuqondile emangqamuzaneni olwelwesi lwemithambo. Lapho ingena, kwenzeka inqubo okuthiwa i-atherosclerosis. Lesi simo siyingozi ikakhulukazi uma umzimba uqhubeka ukhiqiza izinga elifanayo le-cholesterol kungakhathaliseki ukuthi lingakanani inani layo elitholakala ekudleni. E-United States, umuntu oyedwa kwabahlanu unalenkinga.

Khona-ke kuyinkambo yokuhlakanipha ukunciphisa ukudla okudlayo okune-cholesterol. Kodwa esinye isakhi sokudla esikudlayo sinengxenye enkulu nakakhulu ezingeni le-cholesterol yegazi—amafutha anqumayo.

Amafutha Ne-cholesterol

Kunezinhlobo ezimbili zamafutha: anqumayo nawuketshezi. Amafutha awuketshezi angaba monounsaturated noma polyunsaturated. Amafutha awuketshezi angcono empilweni yakho kunanqumayo, njengoba ukudla amafutha anqumayo kwenyusa izinga le-cholesterol egazini. Amafutha anqumayo lokhu akwenza ngezindlela ezimbili: Asiza ekwakheni i-cholesterol eyengeziwe esibindini, futhi acindezela amangqamuzana e-LDL emangqamuzaneni esibindi, anciphise isivinini sokukhishwa kwe-LDL egazini.

Ngokuyinhloko amafutha anqumayo atholakala ekudleni okuvela ezilwaneni, njengebhotela, isikhupha seqanda, amafutha engulube, ubisi, u-ayisikhilimu, inyama ebomvu nenyama yenkukhu. Futhi ayinsada kushokoledi, ukhukhunathi nowoyela wawo, imifino nowoyela wesundu. Amafutha ezilwane ayanquma lapho esezingeni lokushisa elivamile.

Ngakolunye uhlangothi, amafutha emifino awuketshezi lapho esezingeni lokushisa elivamile. Ukudla okunamafutha a-monounsaturated na-polyunsaturated kungase kusize ekunciphiseni izinga le-cholesterol esegazini lakho uma udla kona esikhundleni sokudla okunamafutha anqumayo.b Nakuba amafutha a-polyunsaturated, avame ukutholakala kuwoyela wommbila nakuwoyela wezinhlamvu zikabhekilanga, enciphisa i-cholesterol enhle nembi, amafutha a-monounsaturated, ayinsada kuwoyela womnqumo nakuwoyela we-canola, anciphisa kuphela i-cholesterol embi ngaphandle kokuthinta i-cholesterol enhle.

Yiqiniso, amafutha ayingxenye edingekayo ekudleni esikudlayo. Ngokwesibonelo, ngaphandle kwawo bekungeke kube khona ukumunceka kwamavithamini A, D, E no-K. Nokho, amafutha adingwa umzimba mancane kakhulu. Atholakala kalula ngokudla imifino, ubhontshisi, ukudla okusanhlamvu nezithelo. Ngakho ukunciphisa amafutha anqumayo ekudleni akuwuncishi umzimba izakhi ozidingayo.

Isizathu Sokuba Unciphise Amafutha Ne-cholesterol

Ingabe ukudla okunamafutha amaningi ne-cholesterol ngaso sonke isikhathi kuyokwenyusa i-cholesterol egazini? Cha. UThomas, okukhulunywe ngaye esihlokweni sokuqala, wanquma ukuba ahlolwe igazi ngemva kokuxoxa ne-Phaphama! Imiphumela yabonisa ukuthi amazinga e-cholesterol yakhe ayesesilinganisweni esikahle. Ngokusobala isibindi sakhe sasikwazi ukulawula izinga le-cholesterol.

Nokho, lokhu akusho ukuthi uThomas akekho engozini. Ukuhlola kwamuva nje kubonisa ukuthi i-cholesterol etholakala ekudleni ingase yandise ingozi yesifo semithambo yenhliziyo kungakhathaliseki ukuthi iyini imiphumela yayo kuyi-cholesterol esegazini. “Ukudla okune-cholesterol eningi kubangela isifo senhliziyo ngisho nakubantu abanegazi eline-cholesterol ephansi,” kusho uDkt. Jeremiah Stamler waseNorthwestern University. “Futhi kungakho wonke umuntu kumelwe akhathalele ukunciphisa i-cholesterol ayithola ekudleni, kungakhathaliseki ukuthi lingakanani izinga layo egazini lakhe.”

Kukhona nendaba yamafutha ekudleni. Amafutha amaningi kakhulu egazini, kungakhathaliseki ukuthi anqumayo noma awuketshezi, enza ukuba amangqamuzana egazi abomvu anqwabelane ndawonye. Igazi elishube kanjalo alidluli emithanjeni emincane, okubangela ukuthi izicubu zingazitholi izakhi ezidingekayo. Amangqamuzana anqwabelene ndawonye ahamba emithanjeni aphazamisa nokusakazwa komoya-mpilo olwelwesini lwemithambo, okubangela ukuba lulimale, lapho ungqimba lungaqala ukwakheka kalula khona. Kodwa kunenye ingozi ekudleni amafutha amaningi ngokweqile.

Umdlavuza Nokudla

“Wonke amafutha—anqumayo nawuketshezi—ahilelekile ekwandeni kwamangqamuzana athile omdlavuza,” kusho uDkt. John A. McDougall. Okunye ukuhlolwa kwabantu abanomdlavuza kapopopo nomtshazo nowamabele emhlabeni wonke kwabonisa umehluko oshaqisayo phakathi kwamazwe aseNtshonalanga, lapho ukudla kunamafutha amaningi khona, namazwe asathuthuka. Ngokwesibonelo, e-United States, umdlavuza kapopopo nowomtshazo uwuhlobo lwesibili lomdlavuza oluvamile kwabesilisa nabesifazane behlangene, kuyilapho umdlavuza wamabele uvame kwabesifazane.

Ngokwe-American Cancer Society, amaqembu abantu abathuthela kwamanye amazwe lapho umdlavuza wande kakhulu khona ekugcineni aba nezinga lomdlavuza wakuleyo ndawo, kuye ngokuthi kuthatha isikhathi eside kangakanani ukuba ajwayele indlela yokuphila entsha kanye nokudla. “Abantu baseJapane abafudukela eHawaii,” kuphawula incwadi yezokupheka yalenhlangano yomdlavuza, “baba nomdlavuza waseNtshonalanga: okapopopo nowamabele uba sezingeni eliphezulu, kanti owesisu uba sezingeni eliphansi—okungokuphambene nowaseJapane.” Ngokusobala, umdlavuza uhlobene nokudla.

Uma ukudla okudlayo kunamafutha, amafutha anqumayo, i-cholesterol nama-kilojoule amaningi, kudingeka wenze ushintsho oluthile. Ukudla okunempilo kungaholela empilweni enhle futhi kungaqeda ngisho nokugula okuningi okubangelwa ukudla okungenampilo. Uma kucatshangelwa izinqubo ezinjengokuhlinzwa okubuhlungu kokuxhumelela imithambo, ngokuvamile okubiza amaRandi angu-190 000 noma ngaphezulu, ngokuqinisekile ukudla okunempilo kuyadingeka.

Ngokukukhetha ngokuhlakanipha ukudla okudlayo, ungasehlisa isisindo, uthuthukise indlela ozizwa ngayo, futhi uzisize ugweme noma ululame ezifweni ezithile. Amacebiso aqondene nalokhu ayadingidwa esihlokweni esilandelayo.

[Imibhalo yaphansi]

[Umdwebo ekhasini 8]

Ukubukeka kwemithambo yenhliziyo: (1) ivuleke ngokugcwele, (2) ivaleke kancane, (3) icishe ivaleke ngcí