Zambiri zamafuta okhutira

Mafuta okhuta ndi mtundu wamafuta azakudya. Ndi amodzi mwamafuta osapatsa thanzi, komanso mafuta opatsirana. Mafutawa nthawi zambiri amakhala olimba kutentha. Zakudya monga batala, mafuta a mgwalangwa ndi kokonati, tchizi, ndi nyama yofiira zimakhala ndi mafuta ambiri.

Mafuta okhutira kwambiri pazakudya zanu amatha kudwala matenda amtima komanso mavuto ena azaumoyo.

Mafuta okhutira ndiodetsa thanzi lanu m'njira zingapo:

Matenda a mtima. Thupi lanu limafunikira mafuta athanzi kuti likhale ndi mphamvu komanso ntchito zina. Koma mafuta okhuta kwambiri atha kupangitsa kuti cholesterol ikule m'mitsempha yanu (mitsempha yamagazi). Mafuta okhuta amakweza mafuta anu oyipa a LDL (oyipa). Kuchuluka kwa mafuta m'thupi LDL kumawonjezera chiopsezo cha matenda a mtima ndi sitiroko.

Kulemera. Zakudya zambiri zamafuta ambiri monga pizza, zinthu zophika, ndi zakudya zokazinga zili ndi mafuta ambiri. Kudya mafuta ochulukirapo kumatha kuwonjezera zopatsa mphamvu pazakudya zanu ndikupangitsani kunenepa. Mafuta onse ali ndi ma calories 9 pa gramu ya mafuta. Izi ndizopitilira kawiri kuchuluka komwe kumapezeka mu chakudya ndi zomanga thupi.

Kudula zakudya zonenepetsa kungakuthandizeni kuti muchepetse thupi komanso kuti mtima wanu ukhale wathanzi. Kukhala wathanzi kumachepetsa chiopsezo chanu chodwala matenda ashuga, matenda amtima, ndi mavuto ena azaumoyo.

Zakudya zambiri zimakhala ndi mafuta osiyanasiyana. Muli bwino kusankha zakudya zapamwamba zamafuta athanzi, monga monounsaturated ndi mafuta a polyunsaturated. Mafutawa amakhala amadzimadzi kutentha.

Kodi mumalandira zochuluka motani tsiku lililonse? Nawa malingaliro ochokera ku Malangizo a Zakudya a 2015-2020 kwa Zakudya:

• Musamalandire zopitilira 25% mpaka 30% zama calories anu atsiku ndi tsiku kuchokera kumafuta.
• Muyenera kuchepetsa mafuta odzaza osachepera 10% yama calories anu atsiku ndi tsiku.
• Kuti muchepetse kuchepetsa chiwopsezo cha matenda amtima, muchepetse mafuta osakwanira mpaka 7% yama calories anu atsiku ndi tsiku.
• Pazakudya zopatsa mafuta 2,000, ndiwo makilogalamu 140 mpaka 200 kapena magalamu 16 mpaka 22 (g) amafuta okwanira patsiku. Mwachitsanzo, kagawo kamodzi kokha ka nyama yankhumba yophika kamakhala ndi mafuta pafupifupi 9 g.
• Ngati muli ndi matenda amtima kapena cholesterol yambiri, wothandizira zaumoyo wanu akhoza kukupemphani kuti muchepetse mafuta ochulukirapo.

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

Onetsetsani mafuta onse mu 1 potumikira. Komanso, onani kuchuluka kwamafuta okhutira potumikirira. Kenako onjezerani kuchuluka kwa zakudya zomwe mumadya.

Monga kalozera, poyerekeza kapena kuwerenga zolemba:

• 5% yamtengo wapatali watsiku ndi tsiku wamafuta ndi cholesterol ndiyotsika
• 20% yamtengo wapatali watsiku ndi tsiku wamafuta ndiyokwera

Sankhani zakudya zokhala ndi mafuta ochepa komanso mafuta osakanikirana.

Malo odyera ambiri achangu amaperekanso zambiri pazakudya zawo. Ngati simukuziwona zitatumizidwa, funsani seva yanu. Muthanso kuzipeza patsamba la malo odyera.

Mafuta okhuta amapezeka muzakudya zonse zanyama, komanso m'malo ena azomera.

Zakudya zotsatirazi zitha kukhala zamafuta ambiri. Ambiri mwa iwo alinso ndi michere yochepa ndipo amakhala ndi ma calories owonjezera kuchokera ku shuga:

• Katundu wophika (keke, donuts, Chidanishi)
• Zakudya zokazinga (nkhuku yokazinga, nsomba zouma, French batala)
• Zakudya zamafuta kapena nyama (nyama yankhumba, soseji, nkhuku ndi khungu, cheeseburger, steak)
• Zakudya zamkaka zamafuta (batala, ayisikilimu, pudding, tchizi, mkaka wonse)
• Mafuta olimba monga mafuta a kokonati, mgwalangwa, ndi mafuta a kanjedza (omwe amapezeka muzakudya)

Nazi zitsanzo za zakudya zotchuka zomwe zili ndi mafuta okhutira potumikira:

• Ma ola 12 (oz), kapena 340 g, steak - 20 g
• Tchizi - 10 g
• Vanilla kugwedeza - 8 g
• 1 tbsp (15 mL) batala - 7 g

Ndikofunika kuti muzidzipangira nokha zakudya zamtunduwu kamodzi kanthawi. Koma, ndibwino kuchepetsa kuti mumawadya kangati ndikuchepetsa kukula kwamagawo mukamachita.

Mutha kudula mafuta okwanira omwe mumadya posintha zakudya zopatsa thanzi kuti musakhale ndi thanzi labwino. Sinthanitsani zakudya zokhala ndi mafuta okhathamira ndi zakudya zomwe zili ndi mafuta a polyunsaturated ndi monounsaturated. Umu ndi momwe mungayambire:

• Bwezerani nyama zofiira ndi nkhuku kapena nsomba zopanda khungu masiku angapo pa sabata.
• Gwiritsani canola kapena mafuta m'malo mwa batala ndi mafuta ena olimba.
• Sinthanitsani mkaka wamafuta onse ndi mkaka wopanda mafuta kapena nonfat, yogurt, ndi tchizi.
• Idyani zipatso, ndiwo zamasamba, mbewu zonse, ndi zakudya zina zamafuta ochepa kapena opanda mafuta ambiri.

Cholesterol - mafuta okhutira; Atherosclerosis - ano zimalimbikitsa mafuta; Kuuma kwa mitsempha - mafuta okhutira; Hyperlipidemia - mafuta okhutira; Hypercholesterolemia - mafuta okhutira; Mitima matenda - ano zimalimbikitsa mafuta; Matenda a mtima - mafuta okhutira; Zotumphukira mtsempha wamagazi matenda - ano zimalimbikitsa mafuta; PAD - mafuta okhutira; Sitiroko - mafuta okhutira; CAD - mafuta okhutira; Zakudya zabwino zamtima - mafuta okhutira

Chowdhury R, ​​Warnakula S, Kunutsor S, ndi al. Mgwirizano wazakudya, kuzungulira, komanso kuwonjezerapo mafuta amchere okhala ndi chiopsezo cham'thupi: kuwunika mwatsatanetsatane ndikuwunika meta. Ann Intern Med. 2014; 160 (6): 398-406. PMID: 24723079 adatulidwa.ncbi.nlm.nih.gov/24723079/.

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 on Practice Guidelines. 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.

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; Ntchito Yofufuza Zaulimi. ChakudyaData Central, 2019. fdc.nal.usda.gov. Inapezeka pa Julayi 1, 2020.

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