Zvokudya Zvako Zvinogona Kukuuraya Here?

“Une tsinga yemwoyo yakavhara zvakaipisisa, yakavharika inenge 95 muzana . . . Panhambo ino mwoyo wako unogona kurega kushanda.”

JOE akanga ane makore 32 okukura aisatongogona kudavira mashoko aya amazvikokota wemwoyo uyo akamunzvera kuti azive chisakiso chemarwadzo emuchipfuva chake. Inenge hafu yeavo vachafa nehosha yemwoyo havambozivi kuti vanayo.

Asi chii chakaparira mamiriro ezvinhu aJoe? ‘Kwemakore 32 ndaidya zvokudya zveAmerica zvomuenzaniso zve“nyama nezvemukaka,”’ anochema kudaro Joe. ‘Nenzira yakati handina kuitira hanya idi rokuti zvokudya zveAmerica zvine ngozi kuutano hwangu.’

Zvokudya Zvako Nehosha Yemwoyo

Chii chakanga chisina kururama nezvokudya zvaJoe? Zvikurukuru, zvaive necholesterol nemanda zvakawandisa, zvikurukuru manda yakanyanyisa. Kubvira paupwere hwake, Joe akanga ave achizviisa mungozi yokuva nehosha yemwoyo neinenge forogo yakazara iri yose yezvokudya. Zvokudya zvine manda yakawanda, kutaura idi, zvakabatanidzwa nezvinoparira rufu zvishanu zvegumi zviri pamusoro muUnited States. Pamusoro pendaza yacho pane hosha yemwoyo.

Kubatana kuri pakati pezvokudya nehosha yemwoyo kunooneka munzvero yakaitwa munyika nomwe pavarume vanenge 12 000 vane makore 40 ezera kusvika ku49. Misiyano yakanyanyisa inoratidzira zvikuru. Nzvero yacho yakaratidza kuti vanhu vokuFinland—vanodya 20 muzana yemacalory avo semanda yakanyanyisa—vakanga vane mwero yecholesterol muropa yakakwirira, nepo varume vokuJapan—vaidya 5 muzana bedzi yemacalory avo semanda yakanyanyisa—vakanga vane mwero yecholesterol yakaderera muropa. Uye varume vokuFinland vakanga vane mwero wekurega kushanda kwemwoyo wakakura nekatanhatu kupfuura wevarume vokuJapan!

Hosha yemwoyo, zvisinei, haichashamisi muJapan. Mumakore anoverengeka akapfuura, sezvo zvokudya zvinobikwa nokukurumidza zvokuMadokero zvazova zvakakurumbira ikoko, kudyiwa kwemanda yemhuka kwakakwira ne800 muzana. Zvino, vakomana vokuJapan vatova nemwero yakakwirira yecholesterol muropa kupfuura vakomana vokuAmerica vezera rimwe chetero! Nenzira yakajeka, manda yezvokudya necholesterol ndizvo zvinobatanidzwa mumamiriro ezvinhu anotyisidzira upenyu, zvikurukuru hosha yemwoyo.

Basa reCholesterol

Cholesterol chinhu chichena, chakaita senamo chinokosha muupenyu. Chinowanwa mumasero evanhu vose nemhuka. Chiropa chedu chinobudisa cholesterol, uye inowanwawo muzvitsama zvakasiyana-siyana muzvokudya zvatinodya. Ropa rinoendesa cholesterol kumasero mumadonhwe anonzi lipoproteins, anoumbwa necholesterol, manda, uye mapuroteini. Marudzi maviri emalipoprotein anotakura zhinjisa yecholesterol yemuropa malow-density lipoproteins (LDL) nemahigh-density lipoprotein (HDL).

MaLDL ane cholesterol yakawanda. Sezvaanotenderera muropa, anopinda mumasero kupfurikidza nezvinopinza LDL zviri pamadziro emasero uye anoitwa zvidimbu kuti ashandiswe nesero. Masero mazhinjisa ari mumuviri ane zvinopinza zvakadaro, uye anopinza LDL. Asi chiropa chakagadzirwa kuitira kuti 70 muzana yekubviswa kweLDL muropa nezvinopinza LDL kunoitika imomo.

Pane rumwe rutivi, maHDL, madonhwe ane nyota yecholesterol. Pakufamba muropa, anonwirira cholesterol yemuraudzo ndokuiendesa kuchiropa. Chiropa chinoita cholesterol zvidimbu ndokuibudisa mumuviri. Muviri nokudaro wakagadzirwa nenzira inoshamisa kuti ushandise cholesterol yaunoda nokubvisa yasara yose.

Chinetso chinoitika apo kunenge kune LDL yakawandisa muropa. Ikoku kunowedzera bviro yokuungana kwemanda pamadziro etsinga. Apo kuungana kwemanda kunoitika mutsinga, tsinga dzinova nhete uye chitsama cheropa rinotakura oxygen rinogona kupfuura nomadziri chinoderera. Aya mamiriro ezvinhu anonzi atherosclerosis. Muitiro wacho unopfuurira zvishoma nezvishoma uye chinyararire, uchitora makumi amakore kuti uratidzire zviratidzo zvinooneka. Chimwe chiratidzo kurwadza kwechipfuva, sekwakanzwiwa naJoe.

Apo tsinga yemwoyo inenge yavharwa chose chose, kazhinji kazhinji neropa rakagwamba, rutivi rwemwoyo rwunogamuchira ropa kubva kutsinga iyoyo rwunofa. Mugumisiro wacho kufa kwemasero etsandanyama yepakati pemwoyo kwekamwe kamwe, kazhinji kazhinji kunouraya—kunozivikanwa zviri nani sekurega kushanda kwemwoyo. Kunyange kuvharika kusina kukwana kwetsinga yemwoyo kunogona kutungamirira kukufa kwemasero emwoyo, kungasaratidzirwa nemarwadzo makuru emuviri. Kuvharika kwetsinga mune dzimwe nzvimbo dzemuviri kunogona kuparira sitiroko, kufa kwemasero emumakumbo, uye kunyange kusashanda zvakanaka kweitsvo.

Hazvishamisi kuti, LDL inonzi cholesterol yakaipa, uye HDL cholesterol yakanaka. Kana LDL yakakwira kana kuti HDL yakadzikira, ngozi yehosha yemwoyo yakakwirira.a Kunzverwa kweropa kuri nyore kazhinji kazhinji kucharatidzira ngozi iri kuuya nguva refu munhu asati atanga kuona zviratidzo zvinooneka, zvakadai semarwadzo emuchipfuva. Zvinokosha, ipapo, kudzora mwero wecholesterol muropa rako. Ngatione zvino nzira iyo zvokudya zvako zvinogona kutapura nayo mwero uyu.

Cholesterol Yemuropa Nezvokudya

Cholesterol rutivi rwemusikirwo rwezvokudya zvinotorwa mumhuka. Nyama, mazai, hove, huku, uye zvokudya zvinogadzirwa nemukaka zvose zvine cholesterol. Zvokudya zvinobva muzvirimwa, pane rumwe rutivi, hazvina cholesterol.

Muviri unobudisa cholesterol yose yaunoda, naizvozvo cholesterol inodyiwa muzvokudya ndeyomuraudzo. Zhinjisa yecholesterol yedu yemuzvokudya zvedu inoguma yava muchiropa. Kazhinji kazhinji, cholesterol yezvokudya sezvainopinda muchiropa, chiropa chinoigadzira ndokuderedza kubudisa kwayo cholesterol. Ikoku kunochengeta hwerengedzo yechitsama checholesterol iri muropa ine mwero.

Chii chinoitika, zvisinei, kana zvokudya zvine cholesterol yakawanda kwazvo zvokuti haigoni kukurumidza kugadzirwa nechiropa? Kubvira kwekupinda zvakananga kwecholesterol mumasero emadziro etsinga kunowedzerwa. Apo inodaro, muitiro weatherosclerosis unoitika. Mumiriro wezvinhu une ngozi zvikurukuru apo muviri unopfuurira kuita chitsama chimwe chetecho checholesterol pasinei zvapo nechitsama checholesterol yemuzvokudya inodyiwa. MuUnited States, munhu mumwe muvashanu ane chinetso ichi.

Kuderedza kudya kwako cholesterol yemuzvokudya, ipapo, chiito cheuchenjeri. Asi chimwe chinhu chinoumba zvokudya zvedu chinototapura zvikuru mwero wecholesterol yomuropa—manda yakanyanyisa.

Manda neCholesterol

Manda ine mhando mbiri: yakanyanyisa neisina kunyanyisa. Manda isina kunyanyisa inogona kuva zvichida isina kunyanya zvishoma kana kuti zvimwe yakanyanya zvikuru. Manda isina kunyanyisa iri nani nokuda kwako kupfuura imwe yadzo yakanyanyisa, sezvo kudya manda yakanyanyisa kuchiwedzera mwero wecholesterol muropa. Manda yakanyanyisa inoita ikoku munzira mbiri: Inobetsera kuita imwe cholesterol muchiropa, uye inomisa zvinopinza LDL zviri pamasero echiropa, ichideredza mwero wokubviswa kweLDL muropa.

Manda yakanyanyisa inowanwa zvikurukuru muzvokudya zvinobva mumhuka, zvakadai sebhata, mondo yemazai, manda, mukaka, aizikirimu, nyama, uye huku. Iriwo muchokoreti, kokonati uye mafuta ayo, muriwo une manda, uye mafuta emuchindwi. Manda yakanyanyisa yakaoma iri mutembiricha yemumba.

Manda isina kunyanyisa, pane rumwe rutivi, inonyunguduka iri mutembiricha yemumba. Zvokudya zvine manda isina kunyanya zvishoma neisina kunyanya zvikuru zvinogona kubetsera kuderedza mwero wecholesterol yemuropa rako kana zvikatsiva zvokudya zvine manda yakanyanyisa.b Nepo manda isina kunyanya zvikuru, inowanikwa zvikuru mumafuta echibage uye mumafuta emhodzi dzemaringazuva, ichideredza zvose zviri zviviri cholesterol yakanaka neyakaipa, manda isina kunyanyisa zvishoma izere mumafuta emuorivhi nemafuta ecanola, inoderedza cholesterol yakaipa bedzi pasina kutapura cholesterol yakanaka.

Manda, chokwadika, rutivi rwuri madikanwa rwezvokudya zvedu. Kana isipo, somuenzaniso, hapangavi nokupinzwa mumuviri kwemavhitamenzi A, D, E, uye K. Mafuta anodiwa nomuviri, zvisinei, mashoma zvikuru. Anowanika nyore nyore nokudya mirivo, bhinzi, zviyo, uye michero. Naizvozvo kuderedza kudyiwa kwemanda yakanyanyisa hakunyimi muviri zvokudya zvinovaka muviri zvinodikanwa.

Chikonzero Chokuderedza Manda Uye Cholesterol

Ko zvokudya zvine manda necholesterol yakawanda zvichawedzera mwero wecholesterol yomuropa nguva dzose here? Kwete hazvo. Thomas, adudzwa munyaya yokutanga, akasarudza kunzverwa ropa pashure pekubvunzurudzwa neMukai! Migumisiro yacho yakaratidza kuti mwero yecholesterol yake yakanga iri mumwero inodikanwa. Chiropa chake sezviri pachena chaikwanisa kuchengeta mwero wecholesterol uri pamwero unodzorwa.

Ikoku, zvisinei, hakurevi kuti Thomas haana ngozi. Nzvero yenguva pfupi yapfuura inoratidzira kuti cholesterol yemuzvokudya ingatapura ngozi yekuva nehosha yemwoyo pasina kutapura kwayo cholesterol yemuropa. “Zvokudya zvine cholesterol yakawanda zvinoparira hosha yemwoyo kunyange muvanhu vane mwero wakaderera wecholesterol yemuropa,” anodaro Dr. Jeremiah Stamler, weNorthwestern University. “Uye ndicho chikonzero nei kudya cholesterol shoma kuchifanira kuitirwa hanya nevanhu vose, pasinei zvapo nemwero wecholesterol yemuropa ravo.”

Panewo nhau yemanda muzvokudya. Manda yakawandisa muropa, ingava manda yakanyanyisa kana kuti manda isina kunyanyisa iri muzvokudya, inoparira masero emuropa matsvuku kuungana pamwe chete. Ropa rakakora rakadaro haripfuuri nomututsinga tutete, kuchiparira masero kunyimwa zvokudya zvinovaka muviri zvinodikanwa. Masero akaungana anofamba mutsinga anokanganisawo kuparadzirwa kweoxygen kumadziro etsinga, kuchiparira kukuvara pamusoro, apo manda inogona kuvamba kuungana mutsinga nyore nyore. Asi kune imwe ngozi mukudya manda yakawandisa.

Kenza Nezvekudya

“Manda yose—yakanyanyisa neisina kunyanyisa—inobatanidzwa mukukura kwemarudzi akati emasero ekenza,” anodaro Dr. John A. McDougall. Imwe nzvero yakaitwa mumarudzi yokuitika yekenza yemuura nekenza yemazamu yakaratidza misiyano inotyisa pakati penyika dzokuMadokero, uko zvokudya zvine manda yakawanda, nyika dzichiri kusimukira. MuUnited States, somuenzaniso, kenza yemuura ndiyo kenza yechipiri yakakurumbira zvikurusa kuvarume nevakadzi vabatanidzwa, nepo kenza yemazamu iri iyo yakakurumbira zvikurusa nokuda kwevakadzi.

Maererano neAmerican Cancer Society, mapoka evanhu anotamira kunyika ine kenza zvikuru pakupedzisira vanovamba kuva nemwero wekenza wenyika iyoyo, zvichitsamira paurefu hwenguva yakunovatorera kuchinjira kumararamire matsva nezvokudya. “Vatami vanobva Japan vachienda Hawaii,” rinodaro bhuku rezvokubika resosaiti yekenza, “vari kuvamba muitiro wekenza yekuMadokero: wakanyanya pakenza yemuura nekenza yemazamu, kuitika kwakaderera kwekenza yomudumbu—zvakapesana nemuitiro weJapan.” Sezviri pachena, kenza yakabatana nezvokudya.

Kana zvokudya zvako zvine hwerengedzo yemanda yakawanda, manda yakanyanyisa, cholesterol, uye macalory, unofanira kuchinja. Zvokudya zvakanaka zvinogona kutungamirira kuutano hwakanaka uye zvinotogona kuchinja zvirwere zvizhinji zvinoparirwa nezvokudya zvakaipa. Nemhaka yezvisarudzo zvakadai sokuvhiyiwa kunorwadza, kazhinji kazhinji kunoita $400 000 kana kuti kupfuura, ikoku kunodikanwa zvirokwazvo.

Kupfurikidza nokusarudza nenzira ine mufungo zvaunodya, unogona kuderedza uremu, kuita kuti unzwe zviri nani, uye kuzvibetsera kudzivisa kana kuti kuchinja dzimwe hosha. Mazano ane chokuita naizvozvi anokurukurwa munyaya inotevera.

[Mashoko Omuzasi]

[Mufananidzo uri papeji 26]

Mukati metsinga dzemwoyo: (1) yakavhurika zvizere, (2) yakavharwa zvisina kukwana, (3) inenge yakavharwa chose chose