Kuvidiyo yakamuva kaMike, ungena ocwaningweni olusha oluqhathanisa imiphumela yezempilo phakathi kwama-vegans angenawo uwoyela nalabo abafaka amafutha omnqumo engeziwe ekudleni kwabo. Lolu cwaningo olufika ngesikhathi, olushicilelwe ku-Journal of the American Heart Association, lunikeza ukuqonda okuthakazelisayo kumazinga e-LDL, izimpawu zokuvuvukala, kanye nemiphumela ye-glucose phakathi kwabahlanganyeli bayo be-40. Ngokuhlola ama-nuances azo zombili izindlela, uMike usikhanyisela ngenkulumo-mpikiswano eqhubekayo, ethatha olwazini lwakhe olubanzi nezingxoxo ezedlule mayelana nokudla kwe-vegan nempilo yenhliziyo nemithambo yegazi. Ufuna ukwazi ngemiphumela emangalisayo? Thola yonke imininingwane ekuhlukaniseni kwakhe okuphelele.
Emkhakheni omkhulu nohlala unwebeka wezingxoxo zokudla, izihloko ezimbalwa zivusa impikiswano njengendima kawoyela ekudleni kwezilwane. Kulabo abangene empikiswaneni yezokupheka, iyanda imibuzo: Ingabe ukufakwa kukawoyela ngempela kulimaza impilo yenhliziyo, noma kubambe indawo ekuphileni okulinganiselwe, okusekelwe ezitshalweni? Faka uMike, usosayensi ozihambelayo kanye nomthandi wezempilo ku-YouTube, ongena ajule ezinhlobonhlobo zale nkulumompikiswano eshisayo kuvidiyo yakhe yakamuva enesihloko esithi: “New Study Pins Oil Free Vegan vs Olive Oil Vegan.”
Cabanga ngalokhu: Ngemva kweminyaka yengxoxo eshubile, bekungeke yini kuthakazelise uma ucwaningo lugcina luqhathanise umthelela wezempilo wokudla kwevegan yokudla okugcwele namafutha nangenawo? Nokho, ukungena ngokujulile kukaMike ku-Journal of the American Heart Association kuveze lokho kanye! Lolu cwaningo olubalulekile luhlola ngokucophelela ukungafani komaka bezempilo phakathi kwabantu abadla ukudla kwe-vegan okunamafutha amsulwa e-olive kanye nalabo abawagwema ngokuphelele.
UMike, ovame ukukhunjulwa ngevidiyo yakhe ehlukanisayo ethi “Amafutha: The Vegan Killer”, uphinda avakashele isihloko ngamehlo amasha. Esebenzisa inhlanganisela yamahlaya namandla okuhlaziya, uzulazula kulokho okutholwe ocwaningweni, ethinta i-cholesterol ye-LDL, izimpawu zokuvuvukala, kanye namazinga glucose. Njengoba kuqhubeka, ividiyo ivusa ifa likaDkt. Esselstyn, iqhawe ekukhuthazeni impilo yenhliziyo engenawo uwoyela ehlanganisa imiphumela yakhe yomtholampilo emangalisayo ngokumelene nokudla okudumile kwaseMedithera.
Uma uke wacabanga ngendawo kawoyela ohambweni lwakho lwezilwane ezifuywayo noma wangabaza imiphumela ebanzi yamafutha okudla, lokhu okuthunyelwe kwebhulogi kuhlanganisa imininingwane ka-Mike kanye nezambulo zesayensi zakamuva. Kungakhathaliseki ukuthi ucabangela ukukhetha ukudla ukuze uthole impilo engcono noma ujabulela nje ukuhlangana kwesayensi nokudla, qhubeka ufunda ukuze wembule iqiniso elilandela amafutha ku-veganism. Uyemukelwa edilini lolwazi lapho konke ukwehla kwedatha kubalwa khona!
Ukuhlola Umehluko Oyinhloko: Ukudla Okungenawo Uwoyela vs I-Olive Oil Vegan Diets
Ucwaningo lwakamuva oluvela ku-Journal of the American Heart Association lusikhanyisela **ngomehluko oyinhloko** phakathi kokudla okungenawo uwoyela kanye nokudla kwe-vegan okuhlanganisa uwoyela we-olive. Okwenziwa kubantu abangu-40 abaneminyaka engaba ngu-65 ocwaningweni lwe-crossover olungahleliwe, ucwaningo luhlole ngokuyinhloko umthelela walokhu kudla kumazinga e-cholesterol e-LDL, ngokuhambisana nezinye izimpawu zezempilo ezifana nokuvuvukala namazinga kashukela.
Kuyathakazelisa ukuthi nakuba ukudla okungokwesiko kwaseMedithera okunamafutha **extra virgin olive** sekunesikhathi eside kunconywa ngezinzuzo zako zezempilo, lolu cwaningo lunikeza umbono ongacacile. Ukudla kwe-vegan okungenawo uwoyela, okusikhumbuza indlela kaDkt. Esselstyn yeziguli zenhliziyo nemithambo eqinile, kubonise izehlakalo ezingezinhle ezincane phakathi nesikhathi seminyaka, okuhlanganisa imiphumela emihle ngokumelene nokusetshenziswa okuvamile kwamafutha omnqumo ekudleni.
| Uhlobo Lokudla | Ukugxila Okuyinhloko | Inzuzo Yezempilo |
|---|---|---|
| I-Oil-Free Vegan Diet | Imicimbi Ebi Kancane | Kuwusizo ezimweni ezinzima zenhliziyo nemithambo yegazi |
| I-Olive Olive Vegan Diet | Izinzuzo Zokudla KwaseMedithera | Kuhle kodwa kudinga ukuxwayiswa ngenxa yokuqukethwe kwamafutha |
- Ukudla Kwemifino Okungenawo Uwoyela: Kukhuthazwa kakhulu emibuthanweni yezempilo yenhliziyo, kwehliswa izenzakalo ezimbi kakhulu.
- I-Olive Oil Vegan Diet: Ihlanganisa izinzuzo zokudla kwaseMedithera kodwa idinga ukuqapha ngokucophelela ukudla okunamafutha agcwele.
Ukungena kumaMethrikhi Wezempilo: LDL, Ukuvuvukala, kanye neGlucose
Kulolu cwaningo olusha lokuqhathanisa, abacwaningi bajule ekuhloleni izimpawu zezempilo ezibalulekile, okuhlanganisa i-LDL (low-density lipoprotein), amazinga okuvuvukala, neglucose . Inhloso bekuwukubhekisisa umthelela wokudla okuphelele ukudla kwe-vegan okunamafutha omnqumo kuqhathaniswa nendlela engenawo uwoyela. Kwabaningi, i-LDL iyinkinga eyinhloko ngenxa yobudlelwano bayo obuyimbangela ne-atherosclerosis. Ngokuphawulekayo, ucwaningo luveze ukuthi nakuba womabili amaqembu ebambelele ekudleni okusekelwe ezitshalweni, iqembu elingenawo uwoyela libonise ukwehla okumakiwe kumazinga e-LDL, ngaleyo ndlela kube namandla ehlisa ingcuphe yesifo senhliziyo nemithambo yegazi.
Ukuvuvukala namazinga eglucose aveze esinye isendlalelo semininingwane. Okutholakele kuphakamise ukuthi ukugwema uwoyela ngokuphelele kungaba nomthelela omkhulu kumaka okuvuvukala. Ukwehliswa okubonakalayo kulaba maka kubonwe kubahlanganyeli ekudleni okungenawo uwoyela, okukhomba ngezinzuzo ezibanzi zokulwa nokuvuvukala. Ngaphezu kwalokho, amazinga eglucose, abalulekile ekulawuleni ubungozi besifo sikashukela, abezinzile eqenjini elingenawo uwoyela, okukhombisa ukulawula okungcono kukashukela egazini. Nasi isiqhathaniso esifushane esisekelwe emiphumeleni eyinhloko yocwaningo:
| Health Metric | I-Oil-Free Vegan Diet | I-Olive Olive Vegan Diet |
|---|---|---|
| Amazinga we-LDL | Ukwehliswa okukhulu | Ukwehliswa okumaphakathi |
| Izimpawu Zokuvuvukala | Ukwehla okukhulu | Ukuncipha kancane |
| Amazinga eGlucose | Izinzile/ithuthukisiwe | Ukuthuthukiswa okuncane |
ukudla kwe-vegan okungenawo uwoyela kubonise izithuthukisi ezithembisayo kumamethrikhi ezempilo abalulekile uma kuqhathaniswa nozakwabo osuselwa kuwoyela we-olive. Lezi zambulo zinomthelela omkhulu enkulumweni eqhubekayo ngamafutha okudla kanye nempilo yenhliziyo nemithambo yegazi.
Imibono Engokomlando: Kusukela Okutholakele kukaDkt. Esselstyn kuye kuma-Modern Nuances
Ocwaningweni lukaDkt. Caldwell Esselstyn , ukugwema uwoyela—ngisho nowoyela we-olive engeziwe—kwakuwumgogodla ekwelapheni izifo zenhliziyo nemithambo yegazi. Ukuthola kwakhe kubonise imiphumela emangalisayo , lapho iziguli ezinamathela ngokuqinile ekudleni kwe-vegan okungenawo uwoyela ezibhekana namazinga aphansi kakhulu ezenzakalo ezimbi . Ikakhulukazi, phakathi kweziguli eziyi-177, uqophe isilinganiso esingu-0.6% nje sezehlakalo ezingezinhle, kuyilapho lezo ezaphambuka ekudleni zibe nesilinganiso esishaqisayo esingu-60%. Le ndlela yabeka isisekelo esiqinile sekhempu ye-vegan engenawo uwoyela.
- Iziguli zikaDkt. Esselstyn: 0.6% izinga lomcimbi omubi
- Iziguli eziyekile: 60% izinga lomcimbi ongathandeki
Ngokuphambene, ama-nuances anamuhla aqashelwa ezifundweni zakamuva, njengaleyo eshicilelwe yi- Journal of the American Heart Association , ivula izingxoxo. Ucwaningo lugxile ekuqhathaniseni phakathi kwezidlo ze-vegan zokudla okuphelele okunamafutha omnqumo amsulwa nangaphandle kwawo . Kubandakanya ababambiqhaza abangu-40 abaneminyaka engaba ngu- 65 ubudala , isilingo se-crossover sicubungule omaka bezempilo abambalwa, okuhlanganisa amazinga e-LDL, omaka bokuvuvukala, namazinga eglucose. Umgomo bekuwukubona ukuthi ingabe lezi zinhlobo ze-LDL zezifundo zingaba nomthelela engxoxweni eqhubekayo mayelana nendawo kawoyela ekudleni okunempilo ye-vegan.
| Umaka | I-Oil-Free Vegan | I-Olive Oil Vegan |
|---|---|---|
| Izinga le-LDL | Phansi | Phezulu kancane |
| Umaka Wokuvuvukala | Yehlisiwe | Kuphakathi |
| IGlucose Level | Izinzile | Izinzile |
Ukuhumusha Imiphumela Yokufunda: Imithelela Yezempilo Yesikhathi Esifushane Neyesikhathi Eside
Ukwehlukanisa okutholwe yilolu cwaningo olubalulekile mayelana nokudla okungenawo uwoyela ngokuqhathaniswa nowoyela we-olive okuthuthukisiwe kwe-vegan kwembula imithelela ebalulekile yezempilo, kokubili esikhathini esifushane kanye nesikhathi eside. Nakuba uwoyela we-extra virgin owoyela we-olive ukhuthazwe njengesisekelo sokudla okudumile kwaseMedithera, okwaziwa ngezinzuzo zakho zenhliziyo, lolu cwaningo luphonsela inselelo isidingo nokuphepha kokufakwa kwawo ohlelweni lokudla okusekelwe ezitshalweni zokudla. I-LDL, i-cholesterol “embi” edume kabi, ehlotshaniswa ne-atherosclerosis.
- **Izimpawu Zokuvuvukala**: Umehluko omkhulu uqashelwe phakathi kwamaqembu, iqembu lokudla elingenawo uwoyela libonisa amazinga aphansi.
- **Imiphumela YeGlucose**: Izinombolo ezithakaselekayo zivele lapha, ezibonisa ukulawulwa okungcono phakathi kwabahlanganyeli abangenawo uwoyela.
Okuphawulekayo, lolu cwaningo lwe-crossover olungahleliwe luqaphe abantu abangu-40, iningi labo elineminyaka engaba ngu-65, ababekade bedla ukudla okuvamile okuhlanganisa inyama. Phakathi nenkathi yocwaningo, kwavela umehluko omkhulu phakathi kwalabo ababengafaki uwoyela ngokuphelele kanye nalabo abadle amafutha omnqumo engeziwe ayintombi nto.
| Health Metric | Iqembu leVegan Elingenawo Uwoyela | Iqembu le-Olive Olive Vegan |
|---|---|---|
| Amazinga we-LDL | Phansi | Phezulu |
| Ukuvuvukala | Yehlisiwe | Aphakanyiswe kancane |
| Ukulawula I-Glucose | Kuthuthukisiwe | Okuthuthukisiwe Kancane |
Izincomo Ezisebenzayo: Ukwakha Uhlelo Lokudla Kwe-Vegan Olusebenzayo
Ukwakha uhlelo lokudla kwe-vegan olusekelwe ebufakazini kusukela kokutholwe kamuva kocwaningo, nanka amathiphu awusizo:
- Cabangela Isimo Sempilo Yakho: Uma usemncane futhi unempilo ngaphandle kwezinkinga zempilo eziyisisekelo, ukufakwa okusesilinganisweni kwamafutha e-olive amsulwa kungase kungabi yingozi enkulu. Nokho, kubantu abanesifo esibi kakhulu senhliziyo nemithambo yegazi, kungase kube ukuhlakanipha ukuthatha imithi Ukudla kwe-vegan okungenawo uwoyela ukuze kuvinjwe izehlakalo ezingezinhle.
- Izimpawu Zokuvuvukala Neglucose: Naka ukuvuvukala namazinga eglucose. Ucwaningo lubonise ukuhluka okuthakazelisa kakhulu kulezi zomaka ngokusekelwe ekufakweni kukawoyela. Qiniseka ukuthi uhlanganisa uwoyela okuqukethwe ngokwezidingo zakho ezithile zezempilo futhi uxhumane nochwepheshe bezokunakekelwa kwempilo.
Ukufaka le mininingwane ekudleni kwakho kwe-vegan kungase kubukeke kanje:
| Isakhi | I-Vegan Engenawo Uwoyela | I-Olive Oil Vegan |
|---|---|---|
| Imithombo Eyinhloko | Izithelo, Imifino, Okusanhlamvu Okuphelele, Imifino | Izithelo, Imifino, Okusanhlamvu Okuphelele, Imifino, I-Extra Virgin Olive Oil |
| I-Health Marker Focus | Amazinga e-LDL, Amafutha Agcwele | Izimpawu Zokuvuvukala, Amazinga weGlucose |
| Ifanele | Abantu abanezinkinga zenhliziyo nemithambo yegazi | Abantu Abasha, Abanempilo |
Indlela eya Phambili
Njengoba sidweba amakhethini ekujuleni kwethu sijule ocwaningweni oluhlanganisa ukudla kwe-vegan okungenawo uwoyela ngokumelene nozakwabo ohlanganisa uwoyela we-olive, kuyacaca ukuthi impikiswano ngokufaka uwoyela ekudleni kwe-vegan yokudla iyenqaba ukufiphala ngemuva. Ukuhlola kukaMike okuhlakaniphile kwalolu cwaningo lwakamuva oluvela ku-Journal of the American Heart Association kusinikeze imibono emisha, ikakhulukazi mayelana indima indima kawoyela we-olive amsulwa.
Kuyathakazelisa ukuqaphela indlela imicabango eqanjiwe kaMike ebonakala ihlanganisa izifundo ezifanele emoyeni omncane, iguqule ukucabanga okufisayo kube ucwaningo olubambekayo. Ukugqama kocwaningo kumazinga e-LDL, amafutha agcwele, nezinye izimpawu ezifana ukuvuvukala kanye noshukela kugcizelela ubunkimbinkimbi bezinketho zokudla kanye nomthelela wazo empilweni yethu.
Ngaphezu kwalokho, ukuqonda izimo ezibekwe ngu-Mike—kusukela ohlelweni oluqinile lukaDkt. Esselstyn olungenawo uwoyela lweziguli zenhliziyo nemithambo yegazi kuya ezingxoxweni ezibanzi mayelana nokudla kwase-Mediterranean—kusimema ukuthi sicabangele amasu okudla aqondene nawe. Kungakhathaliseki ukuthi ungumdla wezilwane osemusha futhi onempilo noma othile ophethe izimo ezinzima zenhliziyo nemithambo yegazi, izinqumo ozenzayo unolwazi mayelana nowoyela zingalolonga kakhulu uhambo lwakho lwezempilo.
Njengoba siqhubekela phambili masihlale sivulekele idatha evelayo kanye nezinhlaka ezihlukene zokudla. Ukuqhubeka kukaMike ehlola kabusha ukuma kwakhe kuma njengobufakazi bemvelo ethuthukayo yesayensi yokondleka. Masigcine inkhulumomphendvulwano iqhubeka, samukele iqiniso lokuthi lokho okusebenza kahle kakhulu kungase kuhluke njengalowo nalowo kithi. Hlala unelukuluku lokwazi, uhlale unolwazi, futhi okubaluleke kakhulu, uhlale unempilo.
