John Myers
Isingeniso: Inkulumompikiswano Ngezikhupha Zamaqanda
Sekungamashumi eminyaka, izikhupha zamaqanda zibe yisihloko sempikiswano emhlabeni wokudla okunomsoco. Abanye ochwepheshe baphikisa ngokuthi izikhupha zamaqanda ziwumthombo onempilo wamaprotheni, amavithamini namaminerali, kuyilapho abanye bethi zine-cholesterol ephezulu futhi zingandisa ingozi yesifo senhliziyo. Le mpikiswano idale ukudideka kubathengi, okushiya abaningi bezibuza ukuthi kufanele yini bafake izikhupha zamaqanda ekudleni kwabo noma bazigweme ngokuphelele.
Inani Lokudla Okunomsoco Lamaqanda Amaqanda: Izici Ezinhle Nezimbi
Izikhupha zamaqanda ziwumthombo ocebile wezakhi eziningana ezibalulekile, okuhlanganisa amaprotheni, uvithamini D, ne-choline. Futhi aqukethe ama-antioxidants afana ne-lutein ne-zeaxanthin, angasiza ukuvikela amehlo ekulimaleni. Kodwa-ke, izikhupha zamaqanda nazo zine-cholesterol ephezulu, nesikhupha seqanda esikhulu esiqukethe cishe u-185 mg we-cholesterol, okungaphezu kwengxenye yomthamo onconywa nsuku zonke. Lokhu sekuholele ekutheni abanye ochwepheshe baxwayise ngokudla izikhupha zamaqanda eziningi, ikakhulukazi kubantu abane-cholesterol ephezulu noma abanomlando wesifo senhliziyo.
I-Cholesterol Emaqanda Amaqanda: Okufanele Ukwazi
I-cholesterol wuhlobo lwamafutha abalulekile emisebenzini eminingi yomzimba. Nokho, lapho izinga le-cholesterol egazini liphezulu kakhulu, lingaholela ekukhuleni koqweqwe lwemithambo yegazi, okungandisa ingozi yesifo senhliziyo. Nakuba i-cholesterol esezikhipheni zamaqanda kwake kwakholelwa ukuthi inomthelela omkhulu emazingeni aphezulu e-cholesterol egazini, ucwaningo lwakamuva luveze ukuthi lokhu kungase kungabi njalo kuwo wonke umuntu. Abanye abantu bazwela kakhulu ku-cholesterol yokudla kunabanye, okusho ukuthi izikhupha zamaqanda zingase zibe nomthelela omkhulu emazingeni abo e-cholesterol. Kodwa-ke, kubantu abaningi abanempilo enhle, ukudla inani elilinganiselwe lezikhupha zamaqanda akunakwenzeka ukuthi kuthinte kakhulu amazinga e-cholesterol.
Izifundo nge-Egg Yolks kanye Nezempilo: Imiphumela Ephikisanayo
Ucwaningo oluningi luye lwahlola ubudlelwano phakathi kwezikhupha zamaqanda nemiphumela yezempilo, okunemiphumela engqubuzanayo. Olunye ucwaningo luye lwaphakamisa ukuthi ukudla izikhupha zamaqanda kungase kwandise ingozi yesifo senhliziyo nesifo sohlangothi, kuyilapho abanye bengatholanga ukuhlangana okubalulekile. Ngokufanayo, ezinye izifundo ziye zaphakamisa ukuthi izikhupha zamaqanda zingase zibe nenzuzo ekulawuleni isisindo, kuyilapho abanye bengatholanga ukuxhumana okucacile. Imiphumela engqubuzanayo yalezi zifundo igqamisa ubunkimbinkimbi bobudlelwano phakathi kwezikhupha zamaqanda nempilo, kanye nesidingo socwaningo olwengeziwe kule ndawo.
Amaqanda Amaqanda Nempilo Yenhliziyo: Inganekwane Noma Iqiniso?
Ukuxhumana phakathi kwezikhupha zamaqanda nempilo yenhliziyo kuyisihloko sempikiswano enkulu phakathi kochwepheshe. Nakuba olunye ucwaningo luye lwasikisela ukuthi ukudla izikhupha zamaqanda kungase kwandise ingozi yesifo senhliziyo, abanye abatholanga ukuhlobana okucacile. Ucwaningo lwakamuva luye lwaphakamisa ukuthi izinga eliphelele lokudla, kunokuba lisetshenziswe noma yikuphi ukudla okukodwa, kuyisici esibaluleke kakhulu empilweni yenhliziyo. Ngakho-ke, abantu abadla ukudla okunezithelo eziningi, imifino, okusanhlamvu, namaprotheni angenawo amandla bangakwazi ukufaka inani elilinganiselwe lezikhupha zamaqanda ekudleni kwabo ngaphandle komthelela omkhulu empilweni yabo yenhliziyo.
Izikhupha Zeqanda Nokulawulwa Kwesisindo: Iqhaza Lamaprotheni Namafutha
Izikhupha zamaqanda ziwumthombo ocebile wamaprotheni, angasiza ekukhuthazeni imizwa yokugcwala nokunciphisa isifiso sokudla. Futhi anamafutha amaningi, aneqanda elilodwa elikhulu leqanda eliqukethe cishe amagremu angu-5 wamafutha. Kodwa-ke, uhlobo lwamafutha ezikhupha zamaqanda ngokuvamile alunaturated, olubhekwa njengohlobo lwamafutha olunempilo. Olunye ucwaningo luye lwaphakamisa ukuthi ukufaka inani elilinganiselwe lezikhupha zamaqanda ekudleni kungase kube usizo ekulawuleni isisindo, ikakhulukazi uma kuhlanganiswa nokudla okulinganiselayo nokuzivocavoca okuvamile.
Zingaki Izikhupha Zamaqanda Ongazidla Ngeviki?
Inani lezikhupha zamaqanda umuntu angalisebenzisa ngokuphepha ngesonto lincike ezicini eziningana, okuhlanganisa ukudla kwazo kukonke, amazinga e-cholesterol, nomlando wezempilo. Kubantu abanempilo, ukudla isikhuphashi seqanda elilodwa ngosuku cishe ngeke kwandise kakhulu amazinga e-cholesterol noma kwandise ingozi yesifo senhliziyo. Kodwa-ke, abantu abane-cholesterol ephezulu noma umlando wesifo senhliziyo bangadinga ukunciphisa ukudla kwabo izikhupha zamaqanda kube ngaphansi kwamathathu ngesonto.
Isiphetho: Ukwenza Izinqumo Ezinolwazi Ngezikhupha Zamaqanda
Sengiphetha, izikhupha zamaqanda zingaba isengezo esinempilo ekudleni okunomsoco, okuhlinzeka ngomthombo ocebile wezakhi ezibalulekile ezifana namaprotheni, amavithamini, namaminerali. Nakuba i-cholesterol esezikhuphaneni zamaqanda iye yaba umthombo wokukhathazeka kwabanye ochwepheshe, ucwaningo lwamuva lusikisele ukuthi inani elilinganiselwe lezikhupha zamaqanda cishe ngeke lithinte ngokuphawulekayo amazinga e-cholesterol noma andise ingozi yesifo senhliziyo kubantu abaningi abanempilo. Ekugcineni, isihluthulelo sokwenza izinqumo ezinolwazi mayelana nezikhupha zamaqanda ukucabangela izidingo zezempilo zomuntu ngamunye futhi uzisebenzise njengengxenye yokudla okunomsoco.
