Mafuta azakudya anafotokoza

Mafuta ndi gawo lofunikira pazakudya zanu koma mitundu ina ndi yathanzi kuposa ina. Kusankha mafuta athanzi kuchokera kuzomera nthawi zambiri kuposa mitundu yocheperako yazinthu zanyama kungakuthandizeni kuchepetsa chiopsezo cha mtima, kupwetekedwa, ndi mavuto ena azaumoyo.

Mafuta ndi mtundu wa michere yomwe mumalandira kuchokera pazakudya zanu. Ndikofunikira kudya mafuta, ngakhale kulinso koyipa kudya kwambiri.

Mafuta omwe mumadya amapatsa thupi lanu mphamvu kuti igwire bwino ntchito. Mukamachita masewera olimbitsa thupi, thupi lanu limagwiritsa ntchito zopatsa mphamvu zomwe mudadya. Koma pakatha mphindi 20, kuchita masewera olimbitsa thupi kumadalira mafuta ochepa kuti mupitilize.

Muyeneranso mafuta kuti khungu ndi tsitsi lanu likhale ndi thanzi. Mafuta amakuthandizaninso kuyamwa mavitamini A, D, E, ndi K, mavitamini otchedwa mafuta osungunuka. Mafuta amadzazanso maselo anu amafuta ndipo amateteza thupi lanu kuti likuthandizeni kutentha.

Mafuta omwe thupi lanu limalandira kuchokera pachakudya chanu amapatsa thupi lanu mafuta amchere ofunikira otchedwa linoleic ndi linolenic acid. Amatchedwa "ofunikira" chifukwa thupi lanu silingadzipange lokha, kapena kugwira ntchito popanda iwo. Thupi lanu limazifuna kuti zikule bwino muubongo, kuwongolera kutupa, komanso kutseka magazi.

Mafuta ali ndi zopatsa mphamvu 9 pa gramu, kupitilira kawiri kuchuluka kwa zopatsa mphamvu m'zakudya ndi zomanga thupi, zomwe zilizonse zimakhala ndi ma calories anayi pa gramu.

Mafuta onse amapangidwa ndi mafuta okwanira komanso osakwanira. Mafuta amatchedwa okhuta kapena osakwanira kutengera kuchuluka kwa mtundu uliwonse wamafuta omwe ali nawo.

Mafuta okhuta amakweza cholesterol yanu ya LDL (yoyipa). Cholesterol chokwera kwambiri cha LDL chimakuyika pachiwopsezo chodwala matenda amtima, stroke, ndi mavuto ena azaumoyo. Muyenera kupewa kapena kuchepetsa zakudya zomwe zili ndi mafuta ambiri.

• Sungani mafuta odzaza ndi mafuta ochepera 6% yama calories anu atsiku ndi tsiku.
• Zakudya zokhala ndi mafuta ochulukirapo ndizopangidwa ndi nyama, monga batala, tchizi, mkaka wonse, ayisikilimu, kirimu, ndi nyama zamafuta.
• Mafuta ena a masamba, monga kokonati, mgwalangwa, ndi mafuta a kanjedza, amakhalanso ndi mafuta okhathamira. Mafuta awa ndi olimba kutentha.
• Chakudya chokhala ndi mafuta ochulukirapo chimachulukitsa cholesterol m'mitsempha yanu (mitsempha yamagazi). Cholesterol ndi chinthu chofewa, chomata chomwe chingayambitse mitsempha yotseka, kapena yotseka.

Kudya mafuta osakwaniritsidwa m'malo mwa mafuta osungunuka kungathandize kuchepetsa cholesterol yanu ya LDL. Mafuta ambiri a masamba omwe amakhala otentha kutentha amakhala ndi mafuta osakwanira. Pali mitundu iwiri ya mafuta osakwaniritsidwa:

• Mafuta osasungunuka, omwe amaphatikizapo maolivi ndi mafuta a canola
• Mafuta a polyunsaturated, omwe amaphatikizapo safflower, mpendadzuwa, chimanga, ndi mafuta a soya

Trans fatty acids ndi mafuta opanda thanzi omwe amapangidwa mafuta amafuta akamadutsa njira yotchedwa hydrogenation. Izi zimapangitsa kuti mafutawo aumirire ndikukhala olimba kutentha.Mafuta a hydrogenated, kapena "trans mafuta," nthawi zambiri amagwiritsidwa ntchito kuti zakudya zina zizikhala zatsopano kwa nthawi yayitali.

Mafuta a Trans amagwiritsidwanso ntchito kuphika m'malesitilanti ena. Amatha kukweza mafuta a LDL m'magazi anu. Akhozanso kutsitsa cholesterol yanu ya HDL (yabwino).

Mafuta a Trans amadziwika kuti ali ndi zovuta m'thupi. Akatswiri akuyesetsa kuchepetsa kuchuluka kwa mafuta omwe amagwiritsidwa ntchito muzakudya ndi malo odyera.

Muyenera kupewa zakudya zopangidwa ndi mafuta a hydrogenated komanso hydrogenated (monga batala wolimba ndi margarine). Amakhala ndi mafuta ochulukirapo.

Ndikofunika kuwerenga zolemba pazakudya. Izi zikuthandizani kudziwa mitundu yamafuta, komanso kuchuluka kwa chakudya chanu.

Lankhulani ndi wothandizira zaumoyo wanu za momwe mungachepetse kuchuluka kwa mafuta omwe mumadya. Wothandizira anu akhoza kukutumizirani kwa katswiri wazakudya yemwe angakuthandizeni kuphunzira zambiri pazakudya ndikuthandizani kukonzekera zakudya zabwino. Onetsetsani kuti mafuta anu a cholesterol ayang'aniridwa malinga ndi ndandanda yomwe omwe amakupatsani.

Cholesterol - mafuta azakudya; Hyperlipidemia - mafuta azakudya; CAD - mafuta azakudya; Mitima matenda - zakudya mafuta; Matenda a mtima - mafuta azakudya; Kuteteza - mafuta azakudya; Matenda amtima - mafuta azakudya; Zotumphukira mtsempha wamagazi matenda - zakudya mafuta; Sitiroko - mafuta zakudya; Atherosclerosis - zakudya mafuta

• Chitsogozo chazakudya cha maswiti

Despres JP, Larose E, Poirier P. Kunenepa kwambiri komanso matenda a mtima. Mu: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: chap 50.

Eckel RH, Jakicic JM, Ard JD, ndi al. Chitsogozo cha AHA / ACC cha 2013 pa kasamalidwe ka moyo kuti achepetse chiopsezo cha mtima: lipoti la American College of Cardiology / American Heart Association Task Force pamayendedwe othandizira. J Ndine Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubed.ncbi.nlm.nih.gov/24239922/.

Hensrud DD, Heimburger DC. Maonekedwe a zakudya ndi thanzi komanso matenda. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 202.

Dipatimenti ya Zaulimi ku US ndi Dipatimenti ya Zaumoyo ku United States. Malangizo A Zakudya Kwa Achimereka, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Idasinthidwa Disembala 2020. Idapezeka pa Disembala 30, 2020.

• Angina
• Angioplasty ndi stent mayikidwe - mtsempha wamagazi wa carotid
• Njira zochotsera mtima
• Opaleshoni yamitsempha ya Carotid - yotseguka
• Matenda a mtima
• Opaleshoni ya mtima
• Opaleshoni ya mtima - yowopsa pang'ono
• Mtima kulephera
• Mtima pacemaker
• Kuchuluka kwa cholesterol m'magazi
• Kuthamanga kwa magazi - akuluakulu
• Chokhazika mtima chosintha mtima
• Matenda a mtsempha wamagazi - miyendo

• Angina - kumaliseche
• Angioplasty ndi stent - mtima - kutulutsa
• Aspirin ndi matenda amtima
• Kukhala achangu mukakhala ndi matenda amtima
• Batala, majarini, ndi mafuta ophikira
• Catheterization yamtima - kutulutsa
• Cholesterol ndi moyo
• Cholesterol - mankhwala osokoneza bongo
• Cholesterol - zomwe mungafunse dokotala wanu
• Kulamulira kuthamanga kwa magazi
• Malangizo achangu
• Matenda a mtima - kutulutsa
• Opaleshoni ya mtima - kutulutsa
• Opaleshoni yamtima - yotulutsa pang'ono - kutulutsa
• Matenda a mtima - zoopsa
• Kulephera kwa mtima - kutulutsa
• Kulephera kwa mtima - zomwe mungafunse dokotala wanu
• Kuthamanga kwa magazi - zomwe mungafunse dokotala wanu
• Momwe mungawerenge zolemba za chakudya
• Zakudya zamcherecherere
• Kusamalira shuga wanu wamagazi
• Zakudya zaku Mediterranean
• Sitiroko - kumaliseche

• Mafuta Zakudya
• Momwe Mungachepetsere Cholesterol ndi Zakudya
• VLDL Cholesterol