Zakudya zopatsa thanzi ndi Mafuta

Kwa zaka 30 zapitazi mafuta mu zakudya amaonedwa chifukwa cha kunenepa kwambiri, mafuta m'thupi ndi matenda a mtima. Komabe, kugwiritsa ntchito mafuta otsika komanso kutsatira zakudya zopanda mafuta sikokwanira kuti mukhale wochepa thupi komanso wathanzi. M'malo mwake, zotsutsana nazo ndi zoona.

Kuphatikiza pa kusamala za kuchuluka kwa mafuta omwe timadya, muyenera kuchita moganizira. Inde, kuchepetsa kugwiritsa ntchito mitundu ina yamafuta kumachepetsa chiopsezo cha matenda ambiri. Kumbali ina, mitundu ina ya mafuta ndiyofunikira kwambiri paumoyo wathu.

Pali Zambiri Zambiri zamafuta, ndipo zitha kuwoneka zotsutsana chifukwa chosakwanira. Chifukwa chake mulibe mpata pankhaniyi, tiyeni tichite chilichonse mwadongosolo ndikufotokozera abwenzi ndi adani pakati pa mafuta.

Zikhulupiriro zabodza komanso zamafuta

Bodza: ​​kudya mafuta ochepa ndiye njira yabwino kwambiri yogonjetsera kunenepa kwambiri.

Mfundo:

• Chiwerengero cha anthu aku America omwe onenepa kwambiri chawirikiza kawiri pazaka 20 zapitazi zomwe zidagwirizana ndi kusintha kwamafuta ochepa.
• Mu 1960, anthu aku America adalandira mafuta okwanira 45% - ndipo 13% okha anali onenepa kwambiri. Tsopano, pamene ambiri amangopeza pafupifupi 33% ya ma calories kuchokera ku mafuta, 34% amapeza kuti ali ndi kunenepa kwambiri!

Bodza: ​​kuti muchepetse thupi, muyenera kudya mafuta ochepa

Mfundo:

• Chodabwitsa ndichakuti, kuchepa kwadzidzidzi kwamafuta mu zakudya kumakhala ndi zotsutsana: kuyesera kudya mafuta ochepa, timakula. Pokana mafuta, anthu ambiri amayamba kudya zakudya zomwe zili ndi chakudya chambiri chosavuta kudya, kapena zakudya zopanda mafuta ambiri, kenako mafuta athanzi amasinthidwa ndi shuga ndi chakudya chambiri chambiri. Izi, zachidziwikire sizimapereka chiwonetsero chabwino pamanambala.
• Muyenera kuchepetsa zopatsa mphamvu kuti muchepetse kunenepa. Koma mafuta amakhutitsa ndi kukhutitsa njala yanu, potero amateteza ku kudya mopitirira muyeso.
• Kafukufukuyu akuwonetsa kuti azimayi omwe amadya mafuta ochepa amataya thupi kuposa azimayi omwe amatsata zomwe amakonda kudya.

Mafuta athanzi ndiofunikira pa thanzi

Thupi la munthu limagwiritsa ntchito mafuta acid munjira iliyonse, kuyambira pakupanga ma cell a cell kuti achite zofunikira muubongo, m'maso ndi m'mapapu. Mafuta amachita izi mthupi la munthu:

• Brain - mafuta amapanga 60% ya minofu yaubongo ndipo ndiofunikira pantchito zake, kuphatikiza luso la kuphunzira, kukumbukira ndi kusinthasintha kwa malingaliro. Mafuta ndiofunikira makamaka kwa amayi apakati pomwe amatenga nawo gawo pakukula kwa ubongo wa mwana.
• Maselo - Mafuta amchere amathandizira ma cell kukhalabe osunthika komanso osinthasintha, komanso amathandizanso pakupanga ma membranes.
• mtima - 60% yamphamvu zomwe mtima wathu umawotcha mafuta. Mafuta ena amafunikanso kuti akhalebe ndi mtima wabwino.
• Mitsempha - mafuta amapanga zinthu zomwe zimaphimba ndikuteteza mitsempha, kupatula mphamvu zamagetsi ndikufulumizitsa kufalitsa kwawo.
• Maungulo - opanga ma pulmonary, omwe amafunikira mafuta ochulukirapo, amawathandiza kuti azigwira ntchito mosavuta ndikuwateteza kuti asagwere.
• maso - mafuta ndiofunikira pakukwaniritsa zochitika zowoneka.
• chimbudzi - mafuta mu chakudya amachepetsa chimbudzi, thupi limakhala ndi nthawi yambiri yoyamwa michere. Mafuta amathandizira kupereka mphamvu nthawi zonse ndikukhala otakata nthawi yayitali. Mavitamini osungunuka ndi mafuta (A, D, E, K) amalowetsedwa pamaso pa mafuta.
• Ziwalo zonse zamkati - mafuta ndi khushoni yoteteza ziwalo zathu zamkati.
• Chitetezo cha mthupi - mafuta ena amathandiza kagayidwe kanu ndi chitetezo chamthupi kukhala ndi thanzi labwino komanso kuti lizigwira ntchito moyenera.

"Osewera" m'banja la mafuta

Kuti mumvetsetse mafuta omwe ndi abwino komanso oyipa, muyenera kudziwa mayina a osewerawo komanso zambiri za iwo.

Mafuta opindika

• Kodi mumakhala kutentha komanso kutentha kwambiri mukasungidwa m'firiji.
• Magwero ake ndi mafuta azamasamba monga mafuta ophika, mafuta a chiponde, ndi maolivi. Magwero ena abwino ndi ma avocado; maamondi, mtedza, pecans ndi nthanga za dzungu ndi nthangala za zitsamba.
• Anthu omwe amatsatira zakudya zachikhalidwe za ku Mediterranean, zomwe zimakhala ndi mafuta ambiri a monounsaturated (mafuta a azitona), amakhala ndi chiopsezo chochepa cha matenda a mtima.

Mafuta a polyunsaturated

• Amakhala otentha kutentha komanso kutentha pang'ono
• Zomwe zimayambira ndi mpendadzuwa, chimanga, soya ndi mafuta a Flaxseed, komanso zakudya monga mtedza, mbewu za fulakesi, ndi nsomba.
• Banja ili limaphatikizapo omega-3 fatty acids, omwe ali ndi zotsutsana ndi zotupa. Thupi lathu silimatha kupanga izi. Kuphatikiza apo, mafuta a omega-3 amapezeka muzakudya zochepa kwambiri.

Mafuta okhuta

• Monga lamulo, lili lolimba kutentha ndikutentha kwambiri
• Magwero akuluakulu ndi zakudya zochokera ku nyama, kuphatikizapo nyama ndi mkaka. Magwero ena ndi mafuta amasamba otentha monga mafuta a kokonati, mafuta a kanjedza ndi zinthu zopangidwa ndi ntchito yawo. Nkhuku ndi nsomba zili ndi mafuta odzaza, koma ochepa kwambiri kuposa nyama yofiira.
• Mafuta okhuta amachulukitsa lipoprotein, kapena cholesterol choipa, chomwe chimakulitsa chiopsezo cha matenda amtima (CHD).
• Kwa thupi lathu sikofunikira kupeza mafuta okhutira kuchokera pachakudya, chifukwa mafuta onse okhutira amafunikira, amatha kupanga payokha pakakhala "mafuta abwino" okwanira mu zakudya.

Mafuta a TRANS

• Mafuta a TRANS amapangidwa ndi kutentha mafuta amafuta a masamba pamaso pa hydrogen gasi, njira yotchedwa hydrogenation. Kutsekemera pang'ono kwa mafuta a masamba kumawapangitsa kukhala okhazikika ndipo amawonongeka pang'ono, zomwe ndi zabwino kwambiri kwa opanga chakudya - ndipo ndizoyipa kwambiri kwa inu.
• Magwero akulu amafuta a TRANS ndimafuta a masamba, Margarines ena, ophwanya, maswiti, makeke, zokhwasula-khwasula, zakudya zokazinga, zinthu zophikidwa ndi zakudya zina zopangidwa zopangidwa ndi mafuta a masamba osakanizidwa pang'ono.
• MAFUTA a mafuta amatulutsa lipoprotein yotsika kwambiri, kapena mafuta oyipa, omwe amachulukitsa chiwopsezo cha matenda amtima ndikuchepetsa "cholesterol" chabwino (kuchuluka kwa lipoprotein).

Zakudya zonse zamafuta zimakhala ndi mitundu ingapo yamafuta.

Mafuta kapena mafuta aliwonse ndi osakaniza mafuta osiyanasiyana. Tebulo lotsatirali likuwonetsa izi:

Gulu la omega-3-Mafuta abwino kwambiri

Tonsefe tiyenera kuwonjezera kudya kwa omega-3 fatty acids, omwe amafunikira kuti azigwira ntchito monga kuwongolera magazi kuundana ndikupanga ma cell mu ubongo. Tikuphunzirabe zamaubwino ambiri a omega-3, koma kafukufuku wasonyeza kuti mafuta acidswa atha kukhala ndi vuto m'matenda otsatirawa:

• Matenda amtima. Matenda a Epidemiological and clinical awonetsa kuti omega-3 fatty acids amathandizira kutsitsa milingo ya triglyceride, kukula kwa ma atherosclerotic plaque komanso chiopsezo cha arrhythmias. Amathanso kutsika pang'ono kuthamanga kwa magazi.
• Khansa ya pachiwindi. Kugwiritsa ntchito omega-3 fatty acids kungakhale mankhwala othandiza kupewa ndi kuchiza khansa ya chiwindi.
• Kusokonezeka maganizo. Omega-3 fatty acids amachepetsa zizindikilo za kukhumudwa, mwina chifukwa chakuti amathandizira kukulitsa imvi muubongo.
• Dementia. Kudya nsomba zamafuta ochuluka mu omega 3, kumachepetsa mwayi wokhala ndi zotupa muubongo zomwe zimatha kubweretsa kukumbukira kukumbukira komanso kufooka kwa malingaliro.

Mitundu ya omega-3 fatty acids

Mamembala atatu ofunikira a banja la omega-3 ndi alpha - linolenic acid (ALA); eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA). Malo abwino kwambiri ndi nsomba zamafuta monga saumoni, hering'i, mackerel, anchovies, sardine kapena mafuta a nsomba ngati Supplement. Nsomba zam'chitini ndi nyanja yamchere imatha kukhalanso gwero labwino, kutengera momwe nsomba zimatulutsidwira ndikukonzedwa.

Mutha kumva zambiri za kupeza omega-3s kuchokera ku zakudya zokhala ndi mafuta alpha-linolenic acid. ALK ndiye omega-3 acid wofala kwambiri yemwe amapezeka mu zakudya zaku America ndipo amapezeka mu mbewu za fulakesi ndi mafuta a Flaxseed, ndi walnuts. Ngakhale thupi lanu limatha kusintha ALA kukhala EPA ndi DHA, simungakhale otsimikiza za izi zana limodzi, chifukwa kuthekera kumeneku kumangopezeka kwa anthu ena. Chifukwa chake, kuti muwonetsetse kuti mukudya zokwanira zofunikira izi, ndikofunikira kuti muzidya nsomba zamafuta kapena mafuta a nsomba. Koma, ngati simukudya nsomba ndi mafuta, koma mumangogwiritsa ntchito ALK yokha, ndibwino kuposa chilichonse, ndipo kuteteza mtima wanu wamagetsi kukupitilizabe kukula, ngakhale kuti simukugwiritsa ntchito mafuta a nsomba.

Anthu ena amapewa chakudya cham'madzi chifukwa chodandaula za mercury kapena poizoni wina wamsomba. Akatswiri ambiri amavomereza kuti maubwino opezeka ndi nsomba ziwiri zam'madzi ozizira sabata limodzi amaposa ngozi zake.

Kusankha zowonjezera omega-3 zowonjezera

Mukamasankha Supplement Supplement omega-3 muyenera kukumbukira izi:

• Patsiku ndi okwanira kapisozi 500mg. Chiwerengero choposa ichi sichofunikira ndipo chitha kuwononga thanzi. American Heart Association ikulimbikitsa kumwa magalamu 1-3 patsiku la EPA ndi DHA. Pazifukwa zina zamankhwala, kuchuluka kwa omega-3 kumatha kukhala kothandiza, koma musanagwiritse ntchito, funsani dokotala.
• Sankhani zowonjezera zomwe mulibe mercury, grade ya mankhwala ndi ma mole osungunuka. Onetsetsani kuti Supplement ili ndi DHA ndi EPA. Kungakhale kovuta kupeza, koma zowonjezera ndi EPA zapamwamba ndizosavuta. Chiwerengero chabwino kwambiri cha EPA ndi DHA ndi 3: 2
• Onani tsiku lothera ntchito!

Chiŵerengero cha omega-6 ndi omega-3

Omega-3 ndi omega-6 fatty acids ndizofunikira, kutanthauza kuti thupi silingathe kuzipanga ndipo tiyenera kuzipeza kuchokera pachakudya. Kulinganiza bwino mafuta awiriwa ndikofunikira kwambiri pazifukwa zingapo. Omega-6 imayambitsa zotupa, zomwe zimatithandiza kupewa matenda ndikulimbikitsa machiritso, pomwe omega-3 imatsutsana ndi zotupa ndipo imazimitsa kuyankha kotupa ngati sikufunikanso.

M'zaka makumi angapo zapitazi chiŵerengero cha omega-6 ndi omega-3 fatty acids chakhala chosagwirizana pakudya kwakumadzulo. Anthu ambiri amatenga omega-6 fatty acids komanso omega-3 wambiri. Izi ndichimodzi mwazinthu zofunika zomwe zingathandize kuchepetsa kufala kwa matenda amtima, khansa, matenda otupa komanso kukhumudwa.

Malangizo othandiza kudya omega-fatty acids

• Pewani mafuta a masamba monga chimanga kapena mafuta a mpendadzuwa.

• Chepetsani kudya nyama ndi mkaka.

• Chotsani zakudya zokongoletsa kwambiri.

• Lonjezerani kumwa zakudya zokhala ndi omega-3 monga nsomba zochokera kunyanja zozizira (salimoni), mafuta a Flaxseed, ndi walnuts.

Kumvetsetsa mafuta "oyipa"

Mafuta owonongeka: Mafuta abwino akasintha

Mafuta abwino amatha kukhala oipa ngati awonongeka ndi kutentha, kuwala kapena mpweya. Mafuta a polyunsaturated ndiwo amakhala pachiwopsezo chachikulu. Mafuta okhala ndi mafuta ambiri a polyunsaturated (mwachitsanzo Mafuta osungunuka) ayenela amasungidwa m'firiji m'chigawo chakuda. Kuphika pogwiritsa ntchito mafutawa kumawonongetsanso mafuta. Musagwiritse ntchito mafuta, mbewu ndi mtedza zitayamba kukhala zoyipa ndikumva fungo kapena kukoma kosasangalatsa.

Mafuta oyipa: TRANS mafuta (TRANS fatty acids)

Mafuta a TRANS ndimolekyulu yamafuta, yopotozedwa munthawi ya hydrogenation. Pochita izi, mafuta amasamba amadzi amatenthedwa ndikuphatikizana ndi hydrogen. Thupi lathu silikusowa mafuta a TRANS, chifukwa chake kuchuluka kulikonse sikothandiza. Ngati zakudya zanu zilibe mafuta athanzi, thupi limagwiritsa ntchito kusintha kwa mafuta a TRANS, zomwe zimawonjezera chiopsezo cha matenda amtima ndi khansa.

Ndiye nchifukwa chiyani ma TRANS-fatty acids ali ofala kwambiri pazamalonda? Mafuta ochepa a hydrogenated (omwe amapezedwa ndi hydrogenation) amakhala okhazikika (osawonongeka), osavuta kunyamula, amatha kupirira kutentha mobwerezabwereza, zomwe zimawapangitsa kukhala abwino kuphika ma fries achi French ndi ma hamburger pamalo omwe timakonda kwambiri.

Kusintha mafuta amatha kupezeka muzakudya monga:

• kuphika - ma cookie, ma crackers, makeke, ma muffin, ma pie, ufa wa pizza, ndi buledi wina monga ma hamburger buns.
• Zakudya zokazinga - ma donuts, ma batala achi French, nkhuku yokazinga kuphatikiza zida za nkhuku ndi Taco wolimba.
• zokhwasula-khwasula - mbatata, chimanga, ndi tchipisi, maswiti, mbuluuli.
• Mafuta olimba - margarine ndi mafuta olimba kwambiri.
• Zakudya zisanachitike - sakanizani keke, kusakaniza keke, zakumwa zosakaniza za chokoleti.

Kusintha mafuta amakonda kutulutsa cholesterol cha LDL "choyipa" ndikuchepetsa "chabwino". Izi zitha kubweretsa mavuto azaumoyo, kuyambira matenda amtima mpaka khansa. Palibe mafuta amtundu wa TRANS omwe ali othandiza ndipo sayenera kupitirira 1% yamakilogalamu onse.

Khalani wofufuza kuti mufufuze mafuta a TRANS

Gwiritsani ntchito maluso ofufuza kuti mupewe mafuta a TRANS patebulo lanu:

• Mukamagula zinthu, werengani zolembazo ndikutsatira kukhalapo kwa "mafuta ochepa a hydrogenated". Ngakhale wopanga mankhwalawa anena kuti alibe mafuta a TRANS, chophatikizirachi chikukuuzani kuti mankhwalawa ali pamndandanda wa omwe akukayikira kukhalapo kwamafuta a TRANS.

• Mukamadya, tsegulani mndandanda wazakudya zokazinga, mabisiketi ndi zina "zakuda". Pewani izi ngati simukutsimikiza kuti cafe kapena malo odyerawa amasamala kuti chakudya chawo chilibe mafuta a TRANS.

• Mayiko ambiri alibe malamulo olembera zakudya zofulumira. Anganenedwenso kuti mankhwalawo alibe cholesterol ndipo amaphika mumafuta amasamba. Komabe, kudya donut imodzi pa Chakudya cham'mawa (3.2 g wa TFA) ndi gawo lalikulu la French fries pa nkhomaliro (6.8 g ya TFA), mumawonjezera 10 magalamu a TFA muzakudya zanu, ikutero American Heart Association.

• M'mizinda ina yaku US (mwachitsanzo New York, Philadelphia, Seattle, Boston), komanso ku California mafuta a TRANS amaletsedwa m'malesitilanti. Inapanga tcheni chachikulu kuti asiye kugwiritsa ntchito mafuta a TRANS.

Mafuta ndi cholesterol

Kwa anthu ambiri, kupatula odwala matenda ashuga, mgwirizano womwe ulipo pakati pa kuchuluka kwa mafuta omwe timadya, komanso kuchuluka kwa cholesterol m'magazi ndikosakwanira. Malinga ndi sukulu Yapamwamba yaumoyo ku Harvard, zomwe zimakhudza kwambiri kuchuluka kwa mafuta m'magazi zili ndi mafuta ophatikizika mu Zakudya Zanu, osati kuchuluka kwa cholesterol chomwe mumapeza pachakudya.

Zachidziwikire, muyenera kudziwa kuchuluka kwa mafuta m'thupi lanu, koma kugwiritsa ntchito mafuta athanzi kumatha kukuthandizani kuwongolera mafuta m'thupi. Mwachitsanzo:

• Mafuta a monounsaturated mafuta otsika kwathunthu komanso "oyipa" (low density lipoprotein) cholesterol m'magazi pomwe akuwonjezera "chabwino" cholesterol (high-density lipoprotein).
• Mafuta a polyunsaturated amatha kutsitsa triglycerides ndikulimbana ndi kutupa.
• Kumbali inayi, mafuta odzaza amatha kuyambitsa mafuta m'magazi ambiri. MAFUTA a TRANS ndi oipitsitsa chifukwa samakweza cholesterol cha LDL "choyipa" komanso amachepetsa cholesterol.

Ngati mukudwala matenda amtima ndi matenda ashuga, kapena pachiwopsezo cha zomwe zingachitikemusasinthe zakudya zanu popanda kufunsa dokotala!

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Mapeto a mzere: Kodi mafuta ndi ochuluka motani?

Kuchuluka kwamafuta owonjezera kumadalira momwe mumakhalira, kulemera, msinkhu, makamaka kuchokera ku thanzi lanu. Unduna wa zaulimi upereka malangizo otsatirawa kwa wamkulu wamkulu:

• Mafuta okwanira ayenera kukhala mpaka 20-35% ya caloric zatsiku ndi tsiku
• Mafuta okhuta osaposa 10% ya ma calories (200 ma calorie azakudya za 2000 kcal)
• Mafuta a TRANS ochepera 1% ya ma calories (2 magalamu patsiku la 2000 kcal zakudya)
• Cholesterol osaposa 300 mg patsiku

Komabe, ngati mukuda nkhawa ndi matenda amtima, American Heart Association ikuwonetsanso mapulani omwewo, kuchepetsa mafuta odzaza mafuta mpaka 7% ya zopatsa mphamvu tsiku lililonse (makilogalamu 140 pakudya makilogalamu 2000).

Momwe mungatsatire malangizowa? Njira yosavuta ndiyo kusinthitsa mafuta okhuta ndi a TRANS mu zakudya zanu ndi mono - ndi mafuta a polyunsaturated, ndikuwonjezera kumwa kwa omega-3 fatty acids. Gwiritsani ntchito malangizo awa kuti muwonetsetse kuti mumadya mafuta athanzi okha.

Anasokoneza ubale ndi mafuta athanzi ndikusiya zoyipa zawo kwamuyaya

Chifukwa chake, mwazindikira kuti muyenera kupewa mafuta odzaza ndi mafuta a TRANS… koma momwe mungapezere mafuta athanzi a monounsaturated, polyunsaturated ndi omega-3, omwe timalankhula nthawi zonse?

• Pangani zovala zanu za saladi. Zovala zamalonda za saladi nthawi zambiri zimakhala ndi mafuta ochulukirapo, mankhwala owopsa komanso opangidwa mopitilira muyeso, mafuta owonongeka. Pangani mavalidwe anu ndi mafuta apamwamba kwambiri ozizira ozizira, opaka mafuta kapena sesame ndi zitsamba zomwe mumakonda.
• Zomwe zili bwino: batala kapena margarine? Onse ali ndi mbali zabwino ndi zoipa. Koma margarine, sankhani zofewa ndikuwonetsetsa kuti palibe mafuta a TRANS ndi mafuta a masamba a hydrogenated. Mosasamala kanthu kuti mumasankha batala kapena margarine, muzigwiritsa ntchito moyenera ndikupewa kusakaniza ndi zinthu zina.Mafuta a azitona - m'malo opindulitsa kwambiri.
• Funso lanyama. Ng'ombe, nkhumba, nkhosa ndi mkaka zili ndi mafuta ambiri. Chepetsani kumwa mankhwalawa. Ngati n'kotheka, sankhani mkaka ndi tchizi zomwe zili ndi mafuta ochepa. Yesani kupita ku nyama yowonda, nthawi zambiri sankhani nyama yoyera m'malo mofiira, chifukwa imakhala ndi mafuta ochepa kwambiri.
• Osayesa kusiya mafuta amthupi, pitirizani chabwino mafuta. Ngati mukuda nkhawa ndi kulemera kwanu kapena thanzi lanu la mtima ndi mitsempha yamagazi, musapewe mafuta pazakudya zanu, yesetsani kusintha mafuta onse oyipa ndi abwino. Izi zitha kutanthauza kuti ndikofunikira kusinthitsa mitundu ina ya nyama yomwe mumadya, nyemba ndi nyemba, gwiritsani mafuta amafuta m'malo mwa malo otentha (kanjedza, kokonati), omwe amakhala ndi mafuta ochulukirapo.
• Funsani mafuta omwe chakudya chanu chophikidwa nawo. Mukamadya mu cafe kapena malo odyera, funsani woperekera zakudya kuti amagwiritsira ntchito mafuta ati. Ngati ndi mafuta a hydrogenated pang'ono, tulukani msanga! Mwina mungafunse kuti chakudya chomwe mudalamula chidaphikidwa ndi maolivi omwe amapezeka m'malesitilanti ambiri.

Kuti mumve zambiri onani vidiyo pansipa: