Zakudya Zanu—Kodi Zingakupheni?

“Uli ndi mtsempha wa kumtima wotsekeka kwambiri, wotsekeka pafupifupi 95% . . . Panopo chonchi ndiwe mmodzi wa odwala nthenda ya mtima wongoyembekeza kuti ichitike.”

JOE wazaka makumi atatu ndi ziŵiri sanakhulupirire mawuwa a dokotala wa mtima amene anampima kuti apeze chochititsa kupweteka kwake kwa m’chifuŵa. Pafupifupi theka la onse amene adzamwalira ndi nthenda ya mtima sakudziŵa nkomwe kuti ali nayo.

Koma kodi nchiyani chinachititsa vuto la Joe? ‘Kwa zaka 32 ndinkadya chakudya chamwambo chachimereka cha “nyama ndi mkaka,”’ akudandaula motero Joe. ‘Choonadi chakuti chakudya chachimereka chikuika thanzi langa pachiswe ndinangochinyalanyaza.’

Zakudya Zanu ndi Nthenda ya Mtima

Kodi chakudya cha Joe chinaipira pati? Chachikulu nchakuti chinali ndi cholesterol ndi mafuta ambiri, makamaka mafuta a saturated. Kuyambira paubwana wake, Joe anali kudziika pangozi ya nthenda ya mtima ndi supuni iliyonse ya chakudya. Kwenikweni, zakudya zamafuta kwambiri zimaphatikizidwa pa zochititsa imfa zazikulu zisanu mwa khumi ku United States. Chochititsa imfa chachikulu kwambiri pa zonse ndicho nthenda ya mtsempha (coronary disease).

Kuchititsa nthenda ya mtima kwa zakudya kwasonyezedwa ndi kufufuza kochitika m’maiko asanu ndi aŵiri pa amuna 12,000 azaka 40 mpaka 49. Kusiyana kwakukuluko kukusonyeza zambiridi. Kufufuzako kunasonyeza kuti amuna achifinishi—amene amadya 20 peresenti ya ma calorie awo monga mafuta a saturated—anali ndi cholesterol yambiri m’mwazi, pamene kuli kwakuti amuna achijapani—amene amangodya 5 peresenti yokha ya ma calorie awo monga mafuta a saturated—analibe cholesterol yambiri m’mwazi. Ndipo ngozi ya nthenda ya mtima mwa amuna achifinishi inali yaikulu kasanu ndi kamodzi kuposa mwa amuna achijapani!

Komabe, nthenda ya mtima tsopano yafala ku Japan. Pazaka zingapo zapitazi, pamene zakudya zokonza mosavuta za Kumadzulo zatchuka kumeneko, kudya mafuta a nyama kwakwera ndi 800 peresenti. Tsopano, anyamata achijapani ali ndi cholesterol yambiri m’mwazi kuposa anyamata achimereka a msinkhu wawo! Ndithudi, mafuta a m’zakudya ndi cholesterol ndizo zina zochititsa mavuto oika moyo pachiswe, makamaka mwa nthenda ya mtima.

Zimene Cholesterol Imachita

Cholesterol ndi zinthu zoyera chonchi zonga phula zofunika pamoyo. Zimapezeka m’maselo a anthu onse ndi nyama zonse. Chiŵindi chathu chimapanga cholesterol, ndipo imapezekanso pamlingo wosiyanasiyana m’zakudya zimene timadya. Mwazi umanyamulira cholesterol m’mamolekyu otchedwa lipoproteins, opangidwa ndi cholesterol, mafuta, ndi maproteni, kuipereka ku maselo. Mitundu iŵiri ya ma lipoprotein amene amanyamula cholesterol yochuluka ya m’mwazi ndi low-density lipoproteins (LDL) ndi high-density lipoproteins (HDL).

Ma LDL ali ndi cholesterol yambiri. Pamene azungulira ndi mwazi m’thupi, amaloŵa m’maselo pa zolandira LDL zimene zili pamaselo ndipo amasinthidwa kuti selo iwagwiritsire ntchito. Maselo ambiri m’thupi ali ndi zolandira zimenezi, ndipo amaloŵetsa ma LDL. Koma chiŵindi chinapangidwa mwakuti 70 peresenti yochotsa LDL m’mwazi ndi zolandira LDL izichitikira m’menemo.

Komabe, ma HDL ndi mamolekyu ofuna cholesterol. Pozungulira ndi mwazi m’thupi, amatsopa cholesterol yosafunikira ndi kuipereka ku chiŵindi. Chiŵindi chimasintha cholesterol ndi kuitulutsa m’thupi. Choncho thupi linapangidwa modabwitsa kuti lizigwiritsira ntchito cholesterol yofunikira ndi kuchotsa yotsalayo.

Vuto limakhalapo pamene mwazi uli ndi LDL yochulukitsa. Zimenezi zimachititsa kuti mafuta otchedwa plaque aunjikane mosavuta m’mitsempha. Mafuta a plaque ataunjikana, mitsempha imapanikizika ndipo mwazi wonyamula oxygen umene ungapitemo umachepa. Zikatere ndiye amati atherosclerosis. Zimenezi zimapitiriza pang’onopang’ono mosadziŵika, kutha zaka zambiri zizindikiro zake zisanayambe kuonekera. Chizindikiro china ndicho angina pectoris, kapena kuti kupweteka kwa m’chifuŵa, kumene Joe anadwala.

Mtsempha wa kumtima utatsekeka wonse, nthaŵi zambiri ndi mbulu wa mwazi, mbali ya mtima imene imalandira mwazi kudzera mumtsempha umenewo imafa. Chotsatirapo chake cha mwadzidzidzi, nthaŵi zambiri chakupha, ndicho myocardial infarction—chodziŵika bwino kuti nthenda ya mtima. Ngakhale kutsekeka pang’ono kwa mtsempha wa kumtima kungachititse mnofu wamtima kufa, zimene mwina sizingadziŵike mwa kusamva bwino m’thupi. Kutsekeka kwa mitsempha m’mbali zina za thupi kungachititse stroko, kutukusira kwa miyendo, ndipo ngakhale kuwonongeka kwa impso.

Ndiyetu chifukwa chake LDL imatchedwa kuti cholesterol yoipa, ndipo HDL cholesterol yabwino. Atapima nkupeza kuti LDL ndi yochuluka kapena HDL ndi yochepa, pali ngozi yaikulu ya kudwala nthenda ya mtima.a Kupima mwazi kosavuta nthaŵi zambiri kumasonyeza ngozi yoyandikirayo nthaŵi yaitali munthu asanayambe kumva zizindikiro zake, monga angina. Choncho, kupimitsa mlingo wa cholesterol m’mwazi nthaŵi zonse nkofunika. Tsopano tiyeni tione mmene zakudya zanu zingakhudzire mlingo umenewu.

Cholesterol ya m’Mwazi ndi m’Zakudya

Cholesterol imapezeka mwachibadwa m’zakudya zonse zochokera ku nyama. Nyama, mazira, nsomba, nkhuku, ndi zopangidwa ndi mkaka zonse zili ndi cholesterol. Komabe, zakudya zochokera ku zomera zilibe cholesterol.

Thupi limapanga cholesterol yonse yomwe imafunikira, choncho cholesterol imene timadya m’zakudya ndi yowonjezerapo. Cholesterol yochuluka ya m’zakudya zathu imathera m’chiŵindi. Mwachibadwa, pamene cholesterol ya m’zakudya iloŵa m’chiŵindi, chiŵindi chimaigwiritsira ntchito ndi kuchepetsa cholesterol imene icho chimatulutsa. Zimenezi zimachititsa kuti cholesterol yonse ya m’mwazi isachulukitse.

Komano kodi nchiyani chimachitika ngati zakudya zili ndi cholesterol yochulukitsa kwakuti chiŵindi sichikuigwiritsira ntchito mwamsanga? Pamakhala mpata waukulu wakuti cholesterol ingaloŵe mwachindunji m’maselo a mtsempha. Ikatero, atherosclerosis imachitika. Mkhalidwewo umakhala wangozi kwambiri makamaka pamene thupi lipitiriza kupanga mlingo umodzimodziwo wa cholesterol mosasamala kanthu za mlingo wa cholesterol yodyedwa m’zakudya. Ku United States, munthu mmodzi mwa asanu ali ndi vuto limeneli.

Choncho, nkwanzeru kuchepetsa cholesterol imene mumadya m’zakudya. Koma mbali inanso ya zakudya zathu imakhudza kwambiri mlingo wa cholesterol ya m’mwazi—mafuta a saturated.

Mafuta ndi Cholesterol

Mafuta ali mitundu paŵiri: saturated ndi osakhala saturated. Mafuta osakhala saturated angakhale monounsaturated kapena polyunsaturated. Mafuta osakhala saturated ali bwino kwa inu kuposa enawo a saturated, popeza kudya mafuta a saturated kumawonjezera mlingo wa cholesterol m’mwazi. Mafuta a saturated amachita izi m’njira ziŵiri: Amathandiza kupanga cholesterol yowonjezereka m’chiŵindi, ndipo amatseka zolandira LDL pamaselo a chiŵindi, kuchepetsa liŵiro lochotsa LDL m’mwazi.

Mafuta a saturated kwenikweni amapezeka m’zakudya zochokera ku nyama, monga bata, ndongwe ya mazira, mafuta a nkhumba, mkaka, ayezikilimu, nyama, ndi nkhuku. Alimonso ambiri mu chokoleti, kokonati, ndi mafuta ake, mafuta oika m’ndiwo zamasamba, ndi mafuta a kanjedza. Mafuta a saturated amalimba ndi mphepo ya m’nyumba.

Komabe, mafuta osakhala saturated amakhalabe amadzi ndi mphepo ya m’nyumba. Zakudya zimene zili ndi mafuta a monounsaturated ndi a polyunsaturated zingathandize kutsitsa mlingo wa cholesterol m’mwazi ngati ndizo mumadya m’malo mwa zakudya zokhala ndi mafuta a saturated.b Pamene kuli kwakuti mafuta a polyunsaturated, ochuluka kwambiri m’mafuta a chimanga ndi m’mafuta a mpenyadzuŵa, amachepetsa cholesterol yabwino ndi yoipa yomwe, mafuta a monounsaturated, ochuluka m’mafuta a azitona, ndi mafuta a canola, amangochepetsa cholesterol yoipa mosakhudza cholesterol yabwino.

Nzoona kuti zakudya zathu ziyenera kukhala ndi mafuta. Mwachitsanzo, popanda iwo, thupi silingatsope mavitameni A, D, E, ndi K. Komabe, thupi limangofuna mafuta ochepa kwambiri. Amapezeka mosavuta mwa kudya zamasamba, nyemba, dzinthu, ndi zipatso. Choncho kuchepetsa kudya zamafuta sikumamana thupi zomanga thupi zofunikira.

Chifukwa Chochepetsera Mafuta ndi Cholesterol

Kodi zakudya zokhala ndi mafuta ambiri ndi cholesterol nthaŵi zonse zimachulukitsa cholesterol m’mwazi? Osati kwenikweni. Thomas, wotchulidwa m’nkhani yoyamba, anasankha kukapimitsa mwazi atafunsidwa ndi Galamukani! Zomwe anapeza zinasonyeza kuti mlingo wake wa cholesterol unali bwino. Chiŵindi chake chinali kusamaladi kuti cholesterol isachulukitse.

Komabe, zimenezi sizikutanthauza kuti Thomas saali pangozi. Zofufuza zaposachedwapa zikusonyeza kuti cholesterol ya m’zakudya ingasonkhezere ngozi ya nthenda ya mtima mosakhudza cholesterol ya m’mwazi. “Zakudya za cholesterol yambiri zimasonkhezera nthenda ya mtima ngakhale mwa anthu amene ali ndi cholesterol yochepa m’mwazi,” akutero Dr. Jeremiah Stamler, wa Northwestern University. “Ndipo ndiye chifukwa chake anthu onse ayenera kusamala kuti akudya cholesterol yochepa, kaya akhale ndi mlingo wotani wa cholesterol m’mwazi.”

Palinso nkhani ya mafuta m’zakudya. M’mwazi mukakhala mafuta ochulukitsa, kaya akhale ochokera ku mafuta a saturated kapena osakhala saturated a m’zakudya, maselo ofiira a m’mwazi amabulungana pamodzi. Mwazi wochindikala umenewo sumapita m’mitanzi yoning’ayo, kuchititsa minofu kumanidwa zomanga thupi zofunikira. Maselo obulungana pamodzi opita m’mitsempha amasokonezanso kaperekedwe ka oxygen ku mitsemphayo, kuwonongetsa mkati mwake, mmene mafuta a plaque angayambe kupangika mosavuta. Koma kudya mafuta ochulukitsa kulinso ndi ngozi ina.

Kansa ndi Zakudya

“Mafuta onse—saturated ndi osakhala saturated—amachititsa mitundu ina ya maselo a kansa kukula,” akutero Dr. John A. McDougall. Kufufuza kwina kofuna kuona kansa ya m’matumbo aakulu ndi kansa yamaŵere padziko lonse kunasonyeza kusiyana kwakukulu kwabasi pakati pa maiko a Kumadzulo, kumene zakudya zimakhala ndi mafuta ambiri, ndi maiko osatukuka. Mwachitsanzo, ku United States, kansa ya m’matumbo aakulu ndiyo kansa yachiŵiri yofala koposa kwa onse amuna ndi akazi, pamene kuli kwakuti kansa yamaŵere ndiyo yofala koposa kwa akazi.

Malinga ndi American Cancer Society [Bungwe Loona za Kansa la America], magulu a anthu amene amasamukira kumaiko kumene ambiri amadwala kansa m’kupita kwa nthaŵi amadwala kansa monga a m’dzikomo, malinga ndi nthaŵi imene amatenga kuti asinthire kumoyo watsopano ndi zakudya zatsopano. “Ajapani osamukira ku Hawaii,” likutero buku lazophikaphika la bungwelo, “akudwala kansa monga amadwalira anthu a Kumadzulo: ambiri amadwala kansa ya m’matumbo ndi ya kumaŵere, ochepa ndiwo amadwala kansa ya m’mimba—kusemphana ndi mmene amadwalira ku Japan.” Ndithudi, zakudya zimachititsa kansa.

Ngati zakudya zanu zili ndi mafuta okhaokha ambiri, mafuta a saturated, cholesterol, ndi ma calorie, muyenera kusintha. Zakudya zabwino zingakupatseni thanzi labwino ndipo zingathetse ngakhale matenda ochititsidwa ndi zakudya zosayenera. Polingalira njira zina monga opaleshoni ya bypass yopwetekayo, imene nthaŵi zambiri imafuna $40,000 kapena kuposapo, kuchita izi kulidi bwino.

Mwa kusankha bwino zimene mumadya, mungaonde, kuyamba kumva bwino, ndi kudzithandiza nokha kupeŵa kapena kuthetsa matenda ena. Nkhani yotsatira yafotokoza mmene mungachitire zimenezi.

[Mawu a M’munsi]

[Chithunzi patsamba 26]

Mkati mwa mitsempha ya kumtima: (1) wotseguka wonse, (2) wotsekeka pang’ono, (3) pafupifupi wonse wotsekeka