Emma Miller
Inani lamafutha esiwadla nsuku zonke lingabangela ukwakheka kwe-low-density lipoprotein.
I-cholesterol ephezulu yisifo esiyingozi esicekela phansi imithambo yegazi ngokuqongelela amafutha, okuwenza abe mncane futhi abe lukhuni ngokuhamba kwesikhathi. Kodwa isimo sayo esiyingozi sichazwa yiqiniso lokuthi akubangeli izimpawu ezisobala.
Uma kuyekwa kungelashwa, ukuvuvukala okungapheli kanye nokukhululwa kwehomoni kungabangela imithambo yegazi ukuba ibe mincane, okwandisa ingozi yokuhlaselwa yinhliziyo nesifo sohlangothi. U-Aisling Moran, isazi sokudla okunomsoco e-Thriva, wethule uhlaka lwawo wonke amafutha angavimbela lesi sifo.
Inani lamafutha esiwadla nsuku zonke lingavusa ukwakheka kwe-low-density lipoprotein noma i-cholesterol “embi” ezindongeni zemithambo yegazi.
“Amafutha anjengalawa kufanele kufakwe amafutha angacushiwe njengamafutha e-polyunsaturated, ahlanganisa amafutha kabhekilanga, amantongomane, imbewu, inhlanzi enamafutha, amafutha e-monounsaturated, amafutha e-canola, ama-buffet, ukwatapheya namafutha kabhekilanga.
“Amafutha ane-unsaturated anganciphisa izinga le-cholesterol embi ejikeleza egazini, avikele ezifweni zenhliziyo. Imikhiqizo egcwele okusanhlamvu ingesinye isibonelo esihle sokudla okungasiza ekunciphiseni ukudla okunamafutha agcwele.
“Kufakazelwe ngokwesayensi ukuthi ukulandela ukudla okufana nalokho okusetshenziswa eMedithera kwehlisa i-cholesterol ye-LDL. Nokho, ososayensi abakaqiniseki ngokuphelele ukuthi yiziphi izakhi zokudla ezinomthelela ekusebenzeni kwakho kahle.”
Amafutha kaSesame
Imbewu yeSesame iqukethe i-omega-3 ne-omega-6 fatty acids, kokubili okungamafutha e-polyunsaturated. Futhi aqukethe ama-lignans nama-phytosterols, izinhlanganisela zezitshalo ezitholakale zinemiphumela yokunciphisa i-cholesterol.
Lawa makhemikhali anganciphisa ukuvuvukala futhi asheshise ukuphulukiswa kwesilonda, futhi abe nomthelela omuhle ekucindezelekeni kwe-oxidative kanye nekhono lokwandisa inani lama-antioxidants emzimbeni. Ucwaningo luye lwabonisa ukuthi ukudla uwoyela wesesame kungasiza ukwehlisa i-cholesterol ye-LDL uma udliwe izinyanga ezimbili.
Amafutha embewu yamagilebhisi
Amafutha embewu yamagilebhisi aqukethe amazinga aphezulu kavithamini E, onezakhiwo eziphakeme ze-antioxidant futhi kuboniswe ukusiza ukunciphisa inani lomonakalo wama-radical wamahhala kumaseli emzimbeni.
Izakhiwo ze-antioxidant zamafutha embewu yamagilebhisi zingasiza ekuvimbeleni ukulimala kwesikhumba kanye nezimpawu zokuguga ngaphambi kwesikhathi ezibangelwa ama-radicals mahhala. Lezi zakhiwo ezifanayo ziye zaboniswa ukwandisa ukukhiqizwa kwe-collagen ne-elastin esikhumbeni.
Uwoyela wejongilanga
Okuqukethwe okuphezulu kwamafutha e-oleic emafutheni we-sunflower kuye kwaboniswa ukusiza ukunciphisa ingozi yesifo senhliziyo lapho kusetshenziswa esikhundleni samafutha agcwele. Okuqukethwe okuphezulu kwamafutha e-monounsaturated kanye ne-polyunsaturated kusiza ukunciphisa izinga le-cholesterol "embi".
Uwoyela uphinde watholakala ukuthi ugcina umswakama, osiza ukuvikela isikhumba ekulimaleni okwengeziwe. Kunobunye ubufakazi bokuthi umgoqo wesikhumba uyazuza ezintweni zokuphulukisa zamafutha kabhekilanga, kanti ezinye izifundo zibonisa ukuthi zingavimbela ngisho nokutheleleka kwesistimu ngokwenza ngcono umgoqo wesikhumba.
Hemp imbewu
Amafutha embewu ye-Hemp amanye amafutha e-polyunsaturated axhunywe ekwehliseni i-cholesterol kanye ne-atherosclerosis. Amafutha aqukethe i-linoleic acid ephezulu, okuye kwaboniswa ukuthi iyasebenza ekwehliseni i-cholesterol ye-LDL.
Abacwaningi baseSpain baphawula ukuthi isilinganiso se-omega-6 ne-omega-3 fatty acids ebhotela singase sibe nenzuzo enhliziyweni. UMoran wachaza: “Amafutha, ikakhulukazi amafutha agcwele, kuye kwaboniswa ukwandisa amazinga e-cholesterol embi egazini futhi kwezinye izimo anciphisa ngisho namazinga e-cholesterol ekudleni okudingekayo ukuze kukhishwe ukweqisa. Ukunciphisa ukudla kwethu amafutha agcwele amafutha kungathuthukisa impilo yethu nesikhathi sokuphila.”
