Mpaka posachedwa, zakudya zopatsa thanzi sizinasiyire mwayi wamafuta - macronutrient, "mnzake" wama protein ndi chakudya, adapeza tsogolo la munthu wothamangitsidwa. Komabe, m’zaka zaposachedwapa zinthu zasintha kwambiri. Tikukuuzani komwe kuopa mafuta m'zakudya kumachokera komanso chifukwa chake ndi nthawi yoti tisiyane ndi mantha awa.
Kungakhale kulakwitsa kukhulupirira kuti mafuta nthawi zonse amatchulidwa ngati mankhwala ovulaza - m'malo mwake, kwa nthawi yaitali anali amtengo wapatali chifukwa cha zakudya zake, kukhoza kutentha, kupatsa mphamvu ndi kupanga chakudya chokoma. Zinthu zinayamba kusintha mofulumira kumapeto kwa zaka za m'ma 1970 ndi kumayambiriro kwa zaka za m'ma 1980, pamene kulimbitsa thupi, zakudya zopatsa thanzi komanso chilakolako chokhala ndi moyo wathanzi chinabwera m'mafashoni. Mafuta amanenedwa kuti ndiwo akuyambitsa pafupifupi theka la mavuto onse a anthu ndipo pafupifupi amachotsedwa m’zakudya zopatsa thanzi.
Chiyambi cha chizunzo ichi chinali "Phunziro la Mayiko Asanu ndi Awiri" otchuka, lofalitsidwa ndi pulofesa wa ku America Ansel Keys. Keys ananena kuti kudya zakudya zokhala ndi mafuta ambiri kumawonjezera chiopsezo cha matenda a mtima ndi mitsempha yamagazi, chifukwa maiko omwe amadya zakudya zamafuta ambiri m'zanyama amatha kufa ndi matenda a mtima ndi sitiroko. M’mayiko amene amakonda zakudya za m’magayidi ndi zomera, ndi anthu ochepa amene amadwala matendawa.
Ngakhale kuti panali zolakwika zambiri mu kafukufuku wa Keys (kupatulapo, iye anangochotsa mayiko omwe sanagwirizane ndi "nthano yake yotsutsana ndi mafuta"), ntchito yake inakhudza kwambiri chitukuko cha mafakitale ndi zakudya. dongosolo laumoyo ku United States ndi mayiko ena. Phunzirolo linasindikizidwa mu 1970, ndipo pofika m’ma 1980, pafupifupi dziko lonse lapansi linayamba kuchita mantha ndi mafuta.
Kuti mankhwalawa agulitse bwino, zinali zokwanira kuyika chizindikiro "chopanda mafuta" pa chizindikiro - ndipo kwa ogula chinayamba kuwoneka "chothandiza kwambiri". Sizinachitikepo kwa wina aliyense kuti ndizosatheka kuchotsa mafuta kuzinthu popanda kupereka nsembe - chakudya chopanda mafuta chimakhala chochepa kwambiri kuposa makatoni. Ichi ndichifukwa chake wowuma, shuga ndi zina zowonjezera zimawonjezeredwa ku yogurts "zathanzi" zamafuta ochepa, ma rolls a mkate ndi zinthu zina zomwe zimasintha mawonekedwe awo komanso kukoma kwawo.
Pofika kumapeto kwa zaka za m'ma 1990, zinaonekeratu kuti chinachake chalakwika: iwo ankadya mafuta ochepa, ndi odwala matenda a mtima, kunenepa kwambiri, matenda a shuga a mtundu II ndi Alzheimer's, ndipo, amene anali mantha kwambiri, osati kokha. akuluakulu, komanso ana. Kafukufuku wa Keys adaganiziridwanso mozama, zopeka zonse ndikusintha zowona zidadziwika. Zinapezekanso kuti maphunziro ambiri omwe amasala mafuta ngati macronutrient owopsa adathandizidwa ndi makampani azakudya, makamaka makampani a shuga ndi soda.
Zingakhale zopanda chilungamo kunena kuti mwamtheradi akatswiri onse agwirizana motsutsana ndi mafuta - ngakhale pachimake cha "anti-fat fever", ambiri adayesa kufotokoza kufunika kwa mafuta pa thanzi. Komabe, ndalama zimene ankaona kuti n’zokwanira zinakonzedwanso.
Mafuta amatenga nawo mbali pazochita zambiri m'thupi lathu.
Kwazaka makumi angapo zapitazi, zawonekeratu kuti lipids amagwira ntchito yofunika kwambiri pakugwira ntchito kwa dongosolo la endocrine - mwachitsanzo, kupanga mahomoni ogonana pafupifupi kumadalira mafuta. Ma cell metabolism komanso thanzi la mitochondria, lomwe limayang'anira kupanga mphamvu zama cell, limadaliranso lipids mwachindunji.
Ubongo wathu uli ndi mafuta pafupifupi 60% - m'gulu la asayansi pali lingaliro lakuti anali mafuta omwe amatipangitsa kukhala anzeru panthawi ya chisinthiko. Kawirikawiri, mafuta amatenga nawo mbali pazochitika zambiri m'thupi lathu. N’zosadabwitsa kuti mwa kuleka kudya, anthu alandira mavuto ambiri. Masiku ano, akatswiri a zakudya ndi akatswiri ena amanena kuti zakudya za munthu wathanzi zimatha ndipo ziyenera kukhala ndi 30-35% ya mafuta abwino. Ndizothandiza, chifukwa si mafuta onse omwe ali abwino pa thanzi.
Margarine amakhalanso mafuta, koma ubwino wake, kunena mofatsa, ndi wokayikitsa kwambiri - zomwe zimatchedwa hydrogenated kapena trans mafuta alibe mafuta ofunikira kwa thupi, koma m'malo mwake amasokoneza kagayidwe kake mkati ndi pakati pa maselo, "kumata. up” ma cell membranes. Tsoka ilo, makampani azakudya amasokoneza mafuta amtundu uwu, chifukwa amakulolani kuti musunge zinthuzo pa alumali mu mawonekedwe ake oyambira nthawi yayitali. Margarine ndi mafuta ena amtundu wa trans amapezeka muzakudya zopitilira 85%, maswiti ndi zakudya zina zopangidwa m'mafakitale, komanso pafupifupi zakudya zonse zofulumira.
Pakati pa mafuta achilengedwe, nawonso, chirichonse sichiri chophweka. Omega 3, 6 ndi 9 mafuta acids ofunikira, ofunikira pa thanzi, amapezeka mwa iwo mosiyanasiyana komanso mosiyanasiyana. Thupi lathu limatha kupanga paokha Omega-9, ndipo limalandira zidulo 3 ndi 6 kuchokera ku chakudya. Pa nthawi yomweyo, Omega-6 ndi udindo kutsegula kutupa, ndi 3, m'malo mwake, kumenyana kutupa.
Njira yotupa imakhala yoipa nthawi zonse - ndi njira yothetsera vuto linalake, koma ngati njirayi imakhala yokhazikika, mavuto azaumoyo sangathe kupewedwa. Choncho, chiŵerengero cha ma asidiwa chiyenera kukhala cholondola - makamaka, ndi pafupifupi 1: 4. M'zakudya zodziwika bwino za munthu wamakono, ndizosiyana - 1:30, ndipo m'mayiko ena ngakhale apamwamba, mpaka 1:80.
Posankha mafuta a masamba, ndikofunika kumvetsera njira yopangira.
Choncho, moni, chifuwa, nyamakazi, matenda a mtima dongosolo, exacerbation wa autoimmune matenda, chitukuko cha dementia ndi matenda ena osachiritsika a ubongo. Nthawi zina, ngakhale mavuto a m'maganizo, kuphatikizapo kuvutika maganizo, amagwirizanitsidwa ndi kusowa kwa mafuta ndi kusalinganika kwa mafuta acids m'thupi.
Omega-6 amapezeka mochuluka muzinthu zamakono, choncho musade nkhawa ndi kuchuluka kwake. Akatswiri amalangiza kuyang'ana pa omega-3s ndikusankha mafuta ndi zakudya zokhala ndi mafuta ambiri awa: nsomba zamafuta ndi nsomba za caviar, mapeyala, njere za dzungu ndi nthanga za chia, mafuta a azitona ndi kokonati, zitsamba ndi mazira, mtedza ndi mafuta a mtedza (makamaka ma almond) . , hazelnuts ndi makadamia).
Koma mpendadzuwa, chimanga ndi mafuta a rapeseed - otchuka kwambiri m'makampani a zakudya - ali olemera mu Omega-6 ndipo amathandizira kuti pakhale njira zotupa zowonongeka. Posankha mafuta a masamba, muyenera kulabadira njira yopangira: njira yabwino kwambiri ndiyoyamba mafuta ozizira.
Mafuta achilengedwe, omwe ali olemera mu ng'ombe, mwanawankhosa ndi nkhumba, batala ndi mafuta a kokonati, mazira ndi mkaka, amatsutsanabe kwambiri. Udindo wokhudza kuvulaza kwawo thanzi komanso makamaka pamtima wamtima ukutsutsidwa kwambiri ndi maphunziro atsopano. Komabe, pafupifupi aliyense amatsimikizira kuvulaza kwamafuta ambiri, kuphatikiza okhuta, bola ngati chakudyacho chili ndi kuchuluka kwamafuta ambiri, makamaka osavuta.
Mukamawonjezera mafuta athanzi pazakudya zanu, muyenera kuyang'ananso kuchuluka kwa ma carbohydrate, kukonda mbewu zonse ndi ndiwo zamasamba ndikupewa shuga, kuphatikiza zomwe zimawonedwa zathanzi (monga madzi a mapulo kapena uchi).
Zikuwonekeratu kuti mkangano wokhudza ubwino ndi zovulaza za kuchuluka kwa mafuta zidzagwedeza gulu la sayansi kwa nthawi yaitali - kwa nthawi yayitali macronutrient iyi yakhala ikunyansidwa ndikuyambitsa mantha. Komabe, ngakhale akatswiri osamala kwambiri amavomereza kuti mafuta ndi ofunikira komanso ofunikira, ndipo kupereka gawo limodzi mwa magawo atatu a zopatsa mphamvu zatsiku ndi tsiku si vuto. Komanso, zimakhutitsa bwino komanso zimapangitsa mbale iliyonse kukhala tastier.