9 Zikhulupiriro Zabodza Zokhudza Zakudya Zakudya Zam'madzi ndi Cholesterol

Zamkati

• 1. Kudya mafuta kumabweretsa kunenepa
• 2. Zakudya zokhala ndi mafuta ambiri m'thupi ndi zopatsa thanzi
• 3. Mafuta okhuta amayambitsa matenda amtima
• 4. Chakudya chambiri chokhala ndi mafuta ambiri komanso mafuta ambiri m'thupi chiyenera kupewedwa mukakhala ndi pakati
• 5. Kudya mafuta kumawonjezera chiopsezo cha matenda ashuga
• 6. Margarine ndi mafuta omega-6 olemera amakhala athanzi
• 7. Aliyense amachitanso chimodzimodzi ndi cholesterol
• 8. Zakudya zamafuta ambiri sizabwino
• 9. Zopanda mafuta ndizosankha mwanzeru
• Mfundo yofunika

Kwa zaka makumi ambiri, anthu apewa mafuta ndi mafuta omwe ali ndi mafuta ambiri, monga batala, mtedza, mazira a mazira, ndi mkaka wathunthu wamafuta, m'malo mwake amasankha olowa m'malo mwa mafuta otsika monga margarine, azungu azungu, ndi mkaka wopanda mafuta akuyembekeza kuchita bwino thanzi ndi kuonda.

Izi ndichifukwa choti ena amakhulupirira kuti kudya zakudya zokhala ndi mafuta ambiri m'thupi komanso mafuta kumachulukitsa chiopsezo cha matenda osiyanasiyana.

Ngakhale kafukufuku waposachedwa watsutsa lingaliro ili, nthano zokhudzana ndi zakudya zamafuta ndi mafuta zikupitilirabe pamitu, ndipo ambiri othandizira zaumoyo akupitiliza kulimbikitsa zakudya zamafuta ochepa kwa anthu onse.

Nazi nthano 9 zofala zamafuta azakudya ndi cholesterol zomwe ziyenera kupumulidwa.

1. Kudya mafuta kumabweretsa kunenepa

Chikhulupiriro chofala ndi chakuti kudya zakudya zamafuta ambiri kumakupatsani kunenepa.

Ngakhale zili zowona kuti kudya kwambiri macronutrient aliwonse, kuphatikiza mafuta, kumakupatsani kunenepa, kudya zakudya zopatsa mafuta monga gawo la chakudya chopatsa thanzi, choyenera sichimabweretsa kunenepa.

M'malo mwake, kudya zakudya zonenepetsa kungakuthandizeni kuti muchepetse thupi ndikukhalabe okhutira pakudya.

M'malo mwake, kafukufuku wambiri awonetsa kuti kudya zakudya zamafuta ambiri, kuphatikiza mazira athunthu, ma avocado, mtedza, ndi mkaka wamafuta onse, zitha kuthandizira kukulitsa kuchepa thupi ndikumva kukhala wokhutira (,,,,,,).

Zowonjezerapo, zakudya zomwe zili ndi mafuta ambiri, kuphatikizapo ketogenic ndi carb yochepa, zakudya zamafuta ambiri, zawonetsedwa kuti zimalimbikitsa kuchepa kwa thupi (,,).

Zachidziwikire, zinthu zabwino. Kudya zakudya zopangidwa kwambiri zokhala ndi mafuta ambiri, monga chakudya chofulumira, zinthu zophikidwa ndi shuga, ndi zakudya zokazinga, zitha kukulitsa chiopsezo chokunenepa (,,,).

Mafuta ndi gawo labwino komanso lofunikira pakudya koyenera. Kuonjezera mafuta pakudya ndi zokhwasula-khwasula kumathandizira kuchepetsa thupi powonjezera kukhuta.

2. Zakudya zokhala ndi mafuta ambiri m'thupi ndi zopatsa thanzi

Anthu ambiri amaganiza kuti zakudya zokhala ndi mafuta ambiri m'thupi, kuphatikizapo mazira, nkhono, nyama zam'thupi, ndi mkaka wamafuta onse, sizabwino. Komabe, sizili choncho.

Ngakhale zili zowona kuti zakudya zina zokhala ndi mafuta ambiri mu cholesterol, monga ayisikilimu, zakudya zokazinga, ndi nyama yothiridwa, ziyenera kuchepetsedwa pazakudya zilizonse zathanzi, anthu ambiri safunika kupewa zakudya zopatsa thanzi, zamafuta ambiri.

M'malo mwake, zakudya zambiri zamafuta ambiri ndizodzaza ndi zakudya.

Mwachitsanzo, mazira a dzira amakhala ndi cholesterol yambiri komanso amakhala ndi mavitamini ndi michere yambiri, kuphatikiza B12, choline, ndi selenium, pomwe mafuta ochulukirapo a cholesterol yodzaza ndi protein ndi calcium (,,).

Kuphatikiza apo, gawo limodzi lokha la mafuta ophera mafuta m'chiwindi (19 magalamu ophika) amapereka 50% ya Reference Daily Intake yamkuwa ndi mavitamini A ndi B12 ().

Komanso, kafukufuku wasonyeza kuti kudya zakudya zopatsa thanzi, zopatsa mafuta m'thupi monga mazira, nsomba zam'madzi zamafuta, komanso mkaka wathunthu wamafuta kumatha kusintha mbali zambiri zathanzi, zomwe tikambirana m'nkhaniyi.

Zakudya zambiri zonenepetsa mafuta m'thupi zimakhala ndi zakudya zopatsa thanzi. Zakudya zokhala ndi cholesterol, monga mazira ndi mkaka wathunthu wamafuta, zitha kuphatikizidwa pazakudya zabwino.

3. Mafuta okhuta amayambitsa matenda amtima

Pomwe mutuwu udakali kutsutsana kwambiri pakati pa akatswiri azaumoyo, kafukufuku waposachedwa sanawonetse kulumikizana kofananira pakati pakudya mafuta kwambiri ndi matenda amtima.

Ndizowona kuti mafuta okhutira amachulukitsa zinthu zodziwika bwino zoopsa zamatenda amtima, monga LDL (yoyipa) cholesterol ndi apolipoprotein B ().

Komabe, kudya kwamafuta ochulukirapo kumawonjezera kuchuluka kwa tinthu tating'onoting'ono ta LDL, koma kumachepetsa kuchuluka kwa tinthu tating'onoting'ono tomwe timagwirizana ndi matenda amtima.

Kuphatikiza apo, kafukufuku wasonyeza kuti mitundu ina yamafuta okhathamira imatha kuwonjezera vuto loteteza mtima HDL cholesterol ().

M'malo mwake, kafukufuku wamkulu wambiri sanapeze mgwirizano wosagwirizana pakati pa kudya mafuta kwambiri ndi matenda amtima, matenda amtima, kapenaimfa yokhudzana ndi matenda amtima (,,).

Komabe, si maphunziro onse omwe amavomereza, ndipo maphunziro opangidwa bwino amafunika (,).

Kumbukirani kuti pali mitundu yambiri ya mafuta okhuta, onse okhala ndi zovuta zosiyanasiyana paumoyo. Zakudya zanu zonse - m'malo mowononga zomwe mumadya - ndizofunikira kwambiri pokhudzana ndi thanzi lanu komanso chiopsezo cha matenda.

Zakudya zopatsa thanzi zomwe zili ndi mafuta okhathamira monga yogurt wamafuta onse, coconut wopanda shuga, tchizi, ndi kudula nkhuku kwamdima zitha kuphatikizidwa ndi chakudya chopatsa thanzi.

Ngakhale kudya mafuta kochulukirapo kumawonjezera chiopsezo cha matenda ena am'mimba, kafukufuku waposachedwa akuwonetsa kuti sizogwirizana kwambiri ndi kukula kwa matenda amtima.

4. Chakudya chambiri chokhala ndi mafuta ambiri komanso mafuta ambiri m'thupi chiyenera kupewedwa mukakhala ndi pakati

Amayi apakati nthawi zambiri amauzidwa kuti ayenera kupewa zakudya zamafuta ambiri komanso zonenepetsa mafuta panthawi yapakati. Ngakhale azimayi ambiri amaganiza kuti kutsatira zakudya zochepa zamafuta ndizabwino kwa iwo ndi thanzi la mwana wawo, kudya mafuta ndikofunikira panthawi yapakati.

M'malo mwake, kufunika kwa mafuta osungunuka mafuta, kuphatikiza vitamini A ndi choline, komanso mafuta a omega-3, kumawonjezeka panthawi yapakati (,,,).

Kuphatikiza apo, ubongo wa mwana, womwe umakhala ndi mafuta ambiri, umafunikira mafuta azakudya bwino.

Docosahexaenoic acid (DHA), mtundu wamafuta amchere wokhazikika mu nsomba zamafuta, umagwira mbali yofunika kwambiri muubongo wa mwana wosabadwayo ndi kakulidwe ka masomphenya, ndipo kuchuluka kwamagazi azimayi a DHA kumatha kubweretsa kusokonekera kwa mitsempha m'mimba (,).

Zakudya zina zolemera mafuta ndizopatsanso thanzi mopatsa thanzi ndipo zimapereka michere yofunikira kuumoyo wa amayi ndi mwana womwe umapezeka movutikira mu zakudya zina.

Mwachitsanzo, mazira a dzira amakhala olemera kwambiri mu choline, michere yofunikira pakukula kwa ubongo wa mwana wosabadwayo komanso kukula kwamasomphenya. Kuphatikiza apo, mkaka wathunthu wamafuta amapereka gwero labwino kwambiri la calcium ndi vitamini K2, zonse zomwe ndizofunikira pakukula kwa mafupa (,).

Zakudya zopatsa mafuta ndizofunikira paumoyo wa mwana ndi mayi. Zakudya zopatsa thanzi, zonenepetsa ziyenera kuphatikizidwa pazakudya ndi zokhwasula-khwasula polimbikitsa kutenga pakati.

5. Kudya mafuta kumawonjezera chiopsezo cha matenda ashuga

Zakudya zambiri zomwe zimalimbikitsidwa pochiza mtundu wachiwiri komanso matenda ashuga omwe ali ndi mafuta ochepa. Izi ndichifukwa chalingaliro loti kudya mafuta azakudya kumatha kuwonjezera chiopsezo cha matenda ashuga.

Ngakhale kudya zakudya zina zonona mafuta, monga mafuta opitilira mafuta, zinthu zophika mafuta, komanso chakudya chofulumira, zitha kukulitsa chiopsezo cha matenda ashuga, kafukufuku wasonyeza kuti zakudya zina zamafuta ambiri zitha kuteteza ku chitukuko chake ().

Mwachitsanzo, nsomba zamafuta, mkaka wathunthu wamafuta, ma avocado, maolivi, ndi mtedza ndi zakudya zamafuta ambiri zomwe zonse zawonetsedwa kuti zimakulitsa shuga wamagazi ndi ma insulin komanso zitha kuteteza ku matenda a shuga (,,,,,).

Ngakhale umboni wina ukusonyeza kuti kudya kwambiri mafuta okhutira kumatha kuwonjezera chiopsezo cha matenda ashuga, kafukufuku waposachedwa sanapeze mgwirizano wofunikira.

Mwachitsanzo, kafukufuku wa 2019 mwa anthu 2,139 sanapeze mgwirizano uliwonse pakati pa kudya nyama-ndi mafuta obzala mafuta kapena mafuta athunthu komanso chiopsezo cha mtundu wa 2 shuga ().

Chofunikira kwambiri pakuchepetsa chiopsezo chanu cha matenda ashuga ndichakudya chanu chonse, osati kuwonongeka kwa zomwe mumadya.

Zakudya zopatsa mafuta sizimayambitsa chiopsezo cha matenda ashuga. M'malo mwake, zakudya zina zonenepetsa zamafuta zimatha kuteteza ku matendawa.

6. Margarine ndi mafuta omega-6 olemera amakhala athanzi

Kawirikawiri amaganiza kuti kudya mafuta opangidwa ndi masamba monga margarine ndi mafuta a canola m'malo mwa mafuta azinyama ndibwino kukhala wathanzi. Komabe, kutengera zotsatira za kafukufuku waposachedwa, izi sizingakhale choncho.

Margarine ndi mafuta ena a masamba, kuphatikiza mafuta a canola ndi soya, ali ndi mafuta ambiri a omega-6. Ngakhale mafuta omega-6 ndi omega-3 amafunikira thanzi, zakudya zamasiku ano zimakonda kukhala zamafuta kwambiri omega-6 komanso otsika kwambiri mu omega-3s.

Kusagwirizana pakati pa omega-6 ndi omega-3 kudya mafuta kumalumikizidwa ndi kutukusira kowonjezereka ndikukula kwa zovuta zaumoyo.

M'malo mwake, kuchuluka kwa omega-6 mpaka omega-3 kumalumikizidwa ndi zovuta zathanzi monga matenda amisala, kunenepa kwambiri, kukana kwa insulin, kuchuluka kwa ziwopsezo zamatenda amtima, komanso kuchepa kwamaganizidwe (,,,).

Mafuta a Canola amagwiritsidwa ntchito pophatikiza mafuta ambiri azamasamba, olowa m'malo mwa batala, komanso mavitamini ochepa. Ngakhale imagulitsidwa ngati mafuta athanzi, kafukufuku akuwonetsa kuti kudya kwake kumatha kukhala ndi zovuta pazinthu zambiri zaumoyo.

Mwachitsanzo, kafukufuku pakati pa anthu akuwonetsa kuti kudya mafuta a canola kumatha kulumikizidwa ndi mayankho owonjezera a zotupa ndi matenda amadzimadzi, omwe ndi magulu azinthu zomwe zimawonjezera chiwopsezo cha matenda amtima (,).

Kuphatikiza apo, kafukufuku akuwonetsa kuti kuchotsa mafuta okhathamira ndi mafuta omega-6 olemera sikungachepetse matenda amtima komanso kumawonjezera chiopsezo cha imfa yokhudzana ndi matenda amtima (,).

Kusagwirizana pakati pa omega-6 ndi omega-3 kudya mafuta kumalumikizidwa ndi kutukusira kowonjezeka ndikukula kwazinthu zosiyanasiyana zaumoyo. Chifukwa chake, kusankha mafuta okhala ndi mafuta ambiri a omega-6 monga mafuta a canola ndi margarine zitha kuwononga thanzi.

7. Aliyense amachitanso chimodzimodzi ndi cholesterol

Ngakhale zina mwazomwe zimayambitsa matenda ndi mavitamini zimatha kutsata kudya mafuta ochepa komanso mafuta ambiri m'thupi, kwa anthu ambiri, mafuta okhuta ndi mafuta omwe ali ndi mafuta m'thupi amatha kuphatikizidwa ngati gawo la chakudya chopatsa thanzi.

Pafupifupi magawo awiri mwa atatu mwa anthu aliwonse sangayankhe ngakhale kuchuluka kwa mafuta m'thupi ndipo amadziwika kuti opatsa ndalama kapena omwe amayankha zachinyengo.

Kapenanso, anthu ochepa amawerengedwa kuti ndi omwe akuyankha kapena osagwiritsa ntchito ndalama, chifukwa amaganizira za cholesterol yodyera ndipo amakula kwambiri mu cholesterol yamagazi atadya zakudya zomwe zili ndi cholesterol ().

Komabe, kafukufuku akuwonetsa kuti, ngakhale kwa omwe amayankha kwambiri, kuchuluka kwa LDL-to-HDL kumakhalabe pambuyo poti cholesterol idya, kutanthauza kuti cholesterol yazakudya sizingayambitse kusintha kwa milomo yamagazi yomwe imawonjezera chiopsezo cha matenda amtima (,, ,,).

Izi zimachitika chifukwa cha kusintha komwe kumachitika mthupi, kuphatikizapo kupititsa patsogolo njira zina zochotsera mafuta m'thupi, kuti atulutse cholesterol wambiri ndikukhala ndi milingo yamwazi wamagazi.

Ngakhale zili choncho, kafukufuku wina wasonyeza kuti anthu omwe ali ndi mabanja omwe ali ndi vuto la hypercholesterolemia, omwe ali ndi vuto lachibadwa lomwe lingayambitse chiopsezo cha matenda amtima, ali ndi mphamvu zochepa zochotsa cholesterol m'thupi ().

Monga mukuwonera, kuyankha kwa cholesterol yodyera kumakhala kosiyanasiyana ndipo kumatha kukhudzidwa ndi zinthu zambiri, makamaka majini. Ndibwino kuti mulankhule ndi katswiri wazachipatala ngati muli ndi mafunso okhudzana ndi kuthekera kwanu kulekerera mafuta m'thupi komanso momwe zingakhudzire thanzi lanu.

Sikuti aliyense amayankha ku cholesterol yodyera chimodzimodzi. Chibadwa chimagwira gawo lofunikira momwe thupi lanu limayankhira pazakudya zonenepa.

8. Zakudya zamafuta ambiri sizabwino

Zakudya zamafuta ambiri zimakhala ndi rap yoipa, ndipo ngakhale zakudya zamafuta zopatsa thanzi zimalowa mgulu la "zakudya zoyipa".

Izi ndizomvetsa chisoni chifukwa zakudya zambiri zamafuta ambiri zili ndi mavitamini, michere, ndi ma antioxidants ndipo zimatha kukuthandizani kukhala okhutira pakati pa chakudya, kuthandizira kulemera thupi.

Mwachitsanzo, mkaka wamafuta wathunthu, mazira a mazira, nkhuku zopangira khungu, ndi coconut ndi zakudya zamafuta ambiri zomwe anthu ambiri samazifuna pofuna kuchepetsa thupi kapena kungokhala ndi thanzi labwino ngakhale zakudya izi zili ndi michere yomwe thupi limayenera kugwira bwino ntchito.

Inde, kudya chakudya chochuluka kwambiri, kuphatikizapo zakudya zomwe zili pamwambapa, kumatha kuchepa thupi. Komabe, akawonjezeredwa pachakudya m'njira zopatsa thanzi, zakudya zamtunduwu zamtunduwu zimatha kukuthandizani kuti mukhale ndi thanzi labwino komanso kuti mukhale ndi gwero lofunikira la michere.

M'malo mwake, kudya zakudya zonenepetsa monga mazira, mapeyala, mtedza, ndi mkaka wamafuta wathunthu zitha kuthandizira kukulitsa kuchepa thupi pochepetsa mahomoni olimbikitsa njala ndikuwonjezera kukhutira (,,,,,,).

Zakudya zopatsa thanzi, zonenepetsa zimatha kuphatikizidwa ngati gawo la chakudya chopatsa thanzi. Zakudya zamafuta ambiri zimakhala ndi michere yofunikira yomwe thupi lanu limafunikira, ndipo kudya zakudya zamafuta ambiri kumatha kulimbikitsa kukhutitsidwa, ndikukhutitsani.

9. Zopanda mafuta ndizosankha mwanzeru

Mukayenda mozungulira supermarket yakwanuko, mwachidziwikire mudzawona zinthu zopanda mafuta zambiri, kuphatikizapo mavalo a saladi, ayisikilimu, mkaka, makeke, tchizi, ndi tchipisi ta mbatata.

Zinthu izi zimagulitsidwa kwa iwo omwe akufuna kuti achepetse zopatsa mphamvu kuchokera pazakudya zawo posankha zakudya zochepa za kalori.

Ngakhale zakudya zamafuta ochepa zitha kuwoneka ngati kusankha mwanzeru, zakudya izi sizabwino pathanzi lonse. Mosiyana ndi zakudya zopanda mafuta, monga zipatso ndi ndiwo zamasamba, zakudya zopanda mafuta zili ndi zinthu zomwe zingasokoneze thupi lanu, thanzi lanu, ndi zina zambiri.

Ngakhale ali ndi ma calories ochepa kuposa omwe amakhala nawo mafuta wamba, zakudya zopanda mafuta nthawi zambiri zimakhala ndi shuga wowonjezera. Kudya shuga wochulukirapo kumalumikizidwa ndikukula kwa matenda osatha monga matenda amtima, kunenepa kwambiri, ndi matenda ashuga ().

Kuphatikiza apo, kudya zakudya zomwe zili ndi shuga wowonjezera kumatha kusokoneza mahomoni ena m'thupi lanu, kuphatikiza leptin ndi insulin, zomwe zimakupangitsani kuti muzidya ma calories ambiri, omwe pamapeto pake amatipangitsa kulemera ().

Kuphatikiza apo, zinthu zambiri zopanda mafuta zimakhala ndi zoteteza, utoto wopangira chakudya, ndi zina zowonjezera zomwe anthu ambiri amakonda kupewa pazifukwa zathanzi. Komanso, sizokhutiritsa monga zakudya zomwe zimakhala ndi mafuta.

M'malo moyesera kuchepetsa zopatsa mphamvu posankha zopangira mafuta zopanda mafuta, sangalalani pang'ono ndi mafuta athunthu, opatsa thanzi pakudya ndi zokhwasula-khwasula kuti mukhale ndi thanzi labwino.

Zakudya zopanda mafuta sizomwe mungachite kuti mukhale ndi thanzi labwino. Zakudya izi nthawi zambiri zimakhala ndi shuga wowonjezera komanso zowonjezera zina zopanda thanzi.

Mfundo yofunika

Mafuta azakudya ndi cholesterol nthawi zambiri amanyansidwa ndi akatswiri ambiri azaumoyo, zomwe zapangitsa kuti anthu ambiri azipewa zakudya zamafuta ambiri.

Komabe, kuyang'ana pa ma macronutrients amodzi osati chakudya chanu chonse kumakhala kovuta komanso kosatheka.

Ngakhale zili zowona kuti zakudya zina zamafuta ambiri komanso mafuta ambiri, monga chakudya chofulumira komanso zakudya zokazinga, ziyenera kuchepetsedwa pachakudya chilichonse chopatsa thanzi, zakudya zambiri zopatsa thanzi zamafuta zimatha ndipo ziyenera kuphatikizidwa muzakudya zathanzi, zopatsa thanzi.

Ndikofunika kuzindikira kuti anthu samadya macronutrients ngati mafuta okha - amadya zakudya zomwe zimakhala ndi mitundu yosiyanasiyana komanso magawanidwe a macronutrients.

Pachifukwa ichi, chakudya chanu chonse m'malo mongomwa macronutrients anu ndichofunikira kwambiri popewa matenda komanso kupititsa patsogolo thanzi.