Zoona zamafuta amtundu wa polyunsaturated

Mafuta a Polyunsaturated ndi mtundu wamafuta azakudya. Ndi amodzi mwamafuta abwinobwino, komanso mafuta a monounsaturated.

Mafuta a polyunsaturated amapezeka muzakudya zamasamba ndi nyama, monga nsomba, mafuta a masamba, ndi mtedza ndi mbewu. Kudya mafuta ochepa a polyunsaturated (ndi monounsaturated) m'malo mwa mafuta okhathamira komanso osinthasintha kungapindulitse thanzi lanu.

Mafuta a Polyunsaturated ndi osiyana ndi mafuta odzaza ndi mafuta opitilira muyeso. Mafuta osapatsa thanziwa amatha kukulitsa chiopsezo cha matenda amtima komanso mavuto ena azaumoyo.

Momwe mafuta onunkhira amakhudzira thanzi lanu

Mafuta a polyunsaturated amatha kukuthandizani kuti muchepetse cholesterol yanu ya LDL (yoyipa). Cholesterol ndi chinthu chofewa, chomata chomwe chingayambitse mitsempha yotseka kapena yotseka (mitsempha yamagazi). Kukhala ndi cholesterol chochepa cha LDL kumachepetsa chiopsezo chanu chodwala matenda a mtima.

Mafuta a polyunsaturated amaphatikizapo omega-3 ndi omega-6 mafuta. Awa ndi mafuta ofunikira omwe thupi limafunikira kuti ubongo ugwire ntchito ndikukula kwama cell. Matupi athu samapanga mafuta ofunikira, chifukwa chake mumatha kungopeza kuchokera kuzakudya.

Omega-3 mafuta acids ndi zabwino kwa mtima wanu m'njira zingapo. Amathandiza:

• Kuchepetsa triglycerides, mtundu wa mafuta m'magazi anu
• Kuchepetsa chiopsezo chokhala ndi kugunda kwamtima kosafunikira (arrhythmia)
• Pewani kuchuluka kwa zolengeza, zomwe zimakhala ndi mafuta, cholesterol, ndi calcium, zomwe zimatha kuumitsa ndi kutseka mitsempha yanu
• Pewani magazi anu pang'ono

Omega-6 mafuta acids zitha kuthandiza:

• Sungani shuga lanu lamagazi
• Kuchepetsa chiopsezo cha matenda ashuga
• Chepetsani kuthamanga kwa magazi

MUYENERA KUDYA CHIYANI?

Thupi lanu limafuna mafuta ena kuti agwiritse ntchito mphamvu ndi ntchito zina. Mafuta a polyunsaturated ndiosankha bwino. Malangizo a 2015-2020 Zakudya kwa aku America amalimbikitsa kuti musapezere 10% ya mafuta anu tsiku lililonse kuchokera ku mafuta okhuta (omwe amapezeka mumtundu wofiira, batala, tchizi, ndi mkaka wamafuta onse) ndi mafuta amafuta (omwe amapezeka muzakudya zopangidwa). Sungani kuchuluka kwamafuta osapitirira 25% mpaka 30% yama calories anu atsiku ndi tsiku. Izi zimaphatikizapo mafuta a monounsaturated ndi polyunsaturated.

Kudya mafuta athanzi kumatha kudzetsa thanzi. Koma kudya mafuta ochulukirapo kumabweretsa kunenepa. Mafuta onse amakhala ndi ma calories 9 pa gramu. Izi ndizopitilira kawiri kuchuluka kwa ma calories omwe amapezeka mu chakudya ndi mapuloteni.

Sikokwanira kuwonjezera zakudya zokhala ndi mafuta ambiri osakwanira pazakudya zodzaza ndi zakudya zopanda thanzi komanso mafuta. M'malo mwake, sinthanitsani mafuta ndi mafuta athanzi. Ponseponse, kuchotsa mafuta odzaza ndizothandiza kwambiri pochepetsa mafuta m'magazi a cholesterol kuposa mafuta owonjezera a polyunsaturated.

KUWERENGA MALANGIZO OTHANDIZA

Zakudya zonse zomwe zili mmatumba zimakhala ndi zolemba zopatsa thanzi zomwe zimaphatikizapo mafuta. Kuwerenga zolemba za chakudya kumatha kukuthandizani kudziwa kuchuluka kwamafuta omwe mumadya patsiku.

• Onetsetsani mafuta onse potumikira kamodzi. Onetsetsani kuti mwawonjezera kuchuluka kwa magawo omwe mumadya nthawi imodzi.
• Onani kuchuluka kwa mafuta okhutira ndi mafuta opitilira potumiza - enawo ndi athanzi, opanda mafuta. Zolemba zina zimazindikira monounsaturated ndi polyunsaturated mafuta zomwe zili. Ena sangatero.
• Onetsetsani kuti mafuta anu ambiri atsiku ndi tsiku amachokera ku monounsaturated ndi polyunsaturated source.
• Malo odyera ambiri achangu amaperekanso zambiri pazakudya zawo. Ngati simukuziwona zitatumizidwa, funsani seva yanu. Muthanso kuzipeza patsamba la malo odyera.

KUSANKHA CHAKUDYA CHABWINO

Zakudya zambiri zimakhala ndi mitundu yonse yamafuta. Ena ali ndi mafuta ochulukirapo kuposa ena. Zakudya ndi mafuta okhala ndi mafuta ambiri a polyunsaturated ndi awa:

• Walnuts
• Mbeu za mpendadzuwa
• Mbeu ya fulakesi kapena mafuta a fulakesi
• Nsomba, monga nsomba, mackerel, herring, albacore tuna, ndi trout
• Mafuta a chimanga
• Mafuta a soya
• Mafuta a safflower

Kuti mupeze zabwino zathanzi, muyenera kusintha mafuta osapatsa thanzi ndi mafuta athanzi.

• Idyani mtedza m'malo mwa makeke kuti mugulitse. Koma onetsetsani kuti gawo lanu likhale laling'ono, popeza mtedza uli ndi ma calories ambiri.
• Sinthanitsani nyama ndi nsomba. Yesani kudya zakudya zosachepera 2 ndi nsomba sabata iliyonse.
• Fukani mbewu za fulakesi pa chakudya chanu.
• Onjezani walnuts kapena mbewu za mpendadzuwa ku saladi.
• Phikani ndi chimanga kapena mafuta osungunuka m'malo mwa batala ndi mafuta olimba.

Asidi polyunsaturated asidi; PUFA; Cholesterol - mafuta a polyunsaturated; Atherosclerosis - polyunsaturated mafuta; Mitsempha yolimba - mafuta a polyunsaturated; Hyperlipidemia - mafuta a polyunsaturated; Hypercholesterolemia - mafuta a polyunsaturated; Mitima matenda - polyunsaturated mafuta; Matenda a mtima - mafuta a polyunsaturated; Zotumphukira mtsempha wamagazi matenda - polyunsaturated mafuta; PAD - mafuta a polyunsaturated; Sitiroko - polyunsaturated mafuta; CAD - mafuta a polyunsaturated; Zakudya zabwino zamtima - mafuta a polyunsaturated

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Grundy SM, Mwala NJ, Bailey AL, et al. 2018 AHA / ACC / AACVPR / AAPA / ABC / ACPM / ADA / AGS / APhA / ASPC / NLA / PCNA Malangizo pa kasamalidwe ka mafuta m'thupi: lipoti la American College of Cardiology / American Heart Association Task Force on Clinical Practice Guidelines . J Ndine Coll Cardiol. 2019; 73 (24): e285-e350. PMID: 30423393 pubed.ncbi.nlm.nih.gov/30423393/.

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.

Mozaffarian D. Chakudya chopatsa thanzi komanso matenda amtima komanso amadzimadzi. 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: mutu 49.

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 mu Disembala 2020. Idapezeka pa Januware 25, 2021.

• Mafuta Zakudya
• Momwe Mungachepetsere Cholesterol ndi Zakudya