Phantse kwiminyaka engamashumi amabini edlulileyo, ukusetyenziswa kweqanda kwadityaniswe ngababoneleli abaninzi bezempilo ngenxa yezinto eziphezulu ze- cholesterol . Enyanisweni, isincomo kwakufuneka kukudle amaqanda amathathu okanye ngaphantsi kweveki, kwaye akukho ngaphezu kwama-300 mg we-cholesterol ngosuku. Kungenxa yokuba umyinge, ulungeleleneyo, iqanda elikhulu liqulethe malunga ne-210 mg ye-cholesterol, ukulungeleka kwiqanda kwisicwangciso sakho sokutya kwansuku zonke kwakunzima phantsi kwezi zikhokelo.
Nangona kunjalo, xa kuphinda kuqhutywe izifundo eziliqela ukuvavanya umphumo wokusetyenziswa kweqanda kwizinga le-cholesterol, kwafunyanwa ukuba amaqanda kuphela angeneli ekubangeni amazinga aphezulu e-cholesterol kubantu abaphilileyo. Enyanisweni, ukutya iqanda elinye ngosuku aluzange likhulise kakhulu inani le-cholesterol kubantu ngabanye kwezi zifundo.
Yintoni abaphandi abayifumene ngayo kukuba abantu abadla amaqanda badla i-bacon, ham, inyama ebomvu, ibhotela, i-sausage kunye nezinye izinto zokutya eziphezulu kwi- fat fat and fat trans. yokuphuhlisa isifo senhliziyo xa kudla ixesha elide.
Indlela iiAarhente ezithatha ngayo ukuFundela
Ukunikezelwa kwezi zifundo, amaninzi e-arhente zempilo-kuquka i-American Heart Association - baye bakhulula isiluleko sabo sangaphambili sokudla amaqanda amathathu ngeveki. Amaqanda - ngokukodwa i-yolk - ingaba phezulu kwi-cholesterol, kodwa iyaneliswa nezinye izondlo ezinempilo.
Ziyimithombo ephathekayo yeprotheni, equkethe iimino eziyimfuneko ezifunekayo ngumzimba wakho. Ukongezelela kwiprotheni, amaqanda nawo anamavithamini amaninzi, amaminerali, kunye ne-molecule eyi-fatty ebizwa ngokuthi i-lecithin, enceda ekuthuthiseni nasekuhambiseni i-fatats in the body. Izikhokelo zeDiary 2015 ezivela kwi-American Expert Advisory Council sele zatshintshile iinqununu zayo ukuba zinciphise izithintelo ekudleni kwe-cholesterol ephezulu njengamaqanda ngenxa yokuqukethwe kwe-cholesterol kuphela.
Nangona kunjalo, ukuba unesifo senhliziyo , ubunzima obuphezulu beepidid, okanye unesifo sikashukela, kufuneka uxoxe nomboneleli wakho wezempilo ngaphambi kokuba ungeze amaqanda kwirejimini yakho yokutya kwansuku zonke. Ucwaningo luye lwabonisa ukuba abanye abantu, njengabashukela besifo sikashukela, banokubeka ingozi ekuveliseni izifo zentliziyo xa badla inani elikhulu lokudla kwe-cholesterol, njengamaqanda. Kule meko, umboneleli wakho wezempilo unokunciphisa inani le-cholesterol okanye amaqanda oyidlayo nsuku zonke.
Zininzi iindlela zokwandisa iinzuzo zezempilo ezinamaqanda kwi-diet-loweirng yakho yokutya, kuquka:
- Jonga indlela olungiselela ngayo amaqanda. Ungadla amaqanda ngokucacileyo okanye udibanise iqanda lakho kunye nemifuno emitsha okanye i-grains epheleleyo, kunokutya okuphakamileyo kwi-fat egcweleyo okanye iswekile. Endaweni yebhotela, sebenzisa ixabiso elincinane leoli yeoli okanye ioli ye-canola ukulungiselela amaqanda akho. Ukuba ufuna ukongeza ukunambitha kwisitya sakho seqanda, sebenzisa iziqholo esikhundleni setyuwa.
- Ukutya amaqanda ngokumodareyitha. Nangona uphando lubonisile ukuba enye iqanda ngosuku alinayo impembelelo enkulu kwizinga le-cholesterol, azikho iziphumo ezaneleyo zokubonisa imiphumo yempilo yokudla ngaphezu kweqanda elilodwa entliziyweni yakho. Amaqanda akhombela kwi-caloric yakho yokudla, kunye nayo.
- Kukho iindlela zokutya amaqanda. Ukuba ufuna ukubandakanya amaqanda amaninzi kuloo mkhulu mkhulu, isitya seqanda eliphilileyo ngaphandle kokwandisa kakhulu inani leekhalori kunye nomxholo weoli, unokusebenzisa indawo yeqanda endaweni yoko. Ukongezelela, unako ukususa ngokucophelela i-yolks ehambileyo kwiqanda, usebenzisa kuphela amaqanda amhlophe ukuze ulungiselele isidlo sakho.
Imithombo:
Ingxelo yeNgcebiso kuNobhala wezeMpilo kunye neNkonzo zoLuntu kunye noNobhala wezoLimo: iNgcaciso yeSayensi yeKomiti yeeNkcazo zeZilathisi zika-2015. > Iyatholakala kwi-intanethi: https://health.gov/dietaryguidelines/2015-scientific-port/PDFs/Scientific-Report-of-the-2015-Diary-Guidelines-Advory-Committee.pdf . Ukufikeleleka ngo-Oktobha 28, 2015.
Hu FB, Stampfer MJ, Rimm EB, et al. Ukufundwa kweeNkcazo zeEgg Consumer and Risk of Diseases in Men and Women. J Am Med Asso 1999; 281: 1387-1394.
McNamara DJ. Iminyaka engama-50 yokuvuselelwa kweqanda. Iimveliso zonyaka 2015; 7: 8716-8722.