January 8, 2014, Academy of Nutrition and Dietetics
Akuluakulu athanzi ayenera kupeza 20 mpaka 35 peresenti ya zopatsa mphamvu zawo kuchokera kumafuta azakudya. Muyenera kukhala ndi cholinga chokulitsa kudya kwanu kwa omega-3 fatty acids ndi kuchepetsa kudya kwanu kwamafuta odzaza ndi owonjezera, mogwirizana ndi malangizo atsopano ochokera ku US Academy of Nutrition and Dietetics.
Pepala lofotokoza zotsatira za mafuta acid pa thanzi la akuluakulu linasindikizidwa mu Januwale magazini ya Journal of the Academy of Nutrition and Dietetics. Chikalatacho chili ndi malangizo kwa ogula pankhani yakudya mafuta ndi mafuta acids.
Udindo watsopano wa Academy ndi wakuti mafuta a zakudya kwa munthu wamkulu wathanzi ayenera kupereka 20 mpaka 35 peresenti ya mphamvu, ndi kuwonjezereka kwa mafuta a polyunsaturated mafuta acids komanso kuchepetsa kudya kwamafuta odzaza ndi mafuta. Sukuluyi imalimbikitsa kudya mtedza ndi mbewu nthawi zonse, mkaka wopanda mafuta ochepa, masamba, zipatso, mbewu zonse, ndi nyemba.
Akatswiri azakudya akuyesera kuthandiza ogula kuti amvetsetse kuti zakudya zosiyanasiyana, zopatsa thanzi zimapindulitsa kwambiri kuposa kungochepetsa mafuta ndikulowa m'malo mwa chakudya chamafuta, chifukwa kudya kwambiri kwamafuta oyeretsedwa kungathenso kusokoneza thanzi.
The Academy Position Paper ndi uthenga kwa anthu pakufunika kudya moyenera:
• Njira yosavuta komanso yothandiza yowonjezerera thanzi lanu ndikudya mtedza ndi nthanga zambiri komanso kudya zakudya zopatsa thanzi komanso zosinthidwa. • Mafuta ndi ofunika kwambiri, ndipo mafuta amtundu wina, monga omega-3 ndi omega-6, ndi ofunikira kuti akhale ndi thanzi labwino. Pazifukwa izi ndi zina, zakudya zopanda mafuta sizikulimbikitsidwa. • Seaweed ndi gwero labwino kwambiri la omega-3s, monga flaxseeds, walnuts, ndi mafuta a canola. • Kuchuluka ndi mtundu wa mafuta muzakudya zimakhudza kwambiri thanzi ndi chitukuko cha matenda. • Zakudya zosiyanasiyana zimapereka mitundu yosiyanasiyana yamafuta. Mafuta ena amapangitsa thanzi lathu kukhala ndi thanzi labwino (omega-3s amathandiza mtima ndi ubongo) ndipo ena ndi oipa pa thanzi lanu (mafuta owonjezera amawonjezera chiopsezo cha matenda a mtima).