Momwe Kudya Tchizi Kungaletsere Kunenepa ndi Kuteteza Mtima Wanu

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Tchizi ndizomwe zimagwiritsidwa ntchito pazakudya zotonthoza kulikonse, ndipo ndi zifukwa zomveka-ndizosungunula, zotsekemera, komanso zokoma, kuwonjezera chinachake pa mbale yomwe palibe chakudya china chilichonse. Tsoka ilo, simukuyembekezera kuwona fondue pamwamba pa mndandanda wa zakudya zopatsa thanzi, zomwe zingapangitse anthu ambiri athanzi, olimba mtima kusiya madzi omwe amawakonda. Koma dikirani! Pali nkhani yabwino kwa inu okonda tchizi (mukudziwa, aliyense): Malinga ndi kafukufuku watsopano wofalitsidwa mu American Journal of Clinical Nutrition, tchizi si zakudya ayi ndithu.

Ofufuzawa adapeza zotsatira kuchokera kwa anthu pafupifupi 140 omwe adatenga nawo gawo ndikumaliza kuyesa kwawo kwamasabata 12 (odala!). Kuti tiwone bwino momwe tchizi wamafuta wathunthu amakhudzira anthu mosiyanasiyana, nkhanizi zidagawika m'magulu atatu. Gulu loyamba lamwayi lidadya 80g (pafupifupi 3 servings) ya tchizi wokhazikika, wonenepa kwambiri tsiku lililonse. Gulu lachiwiri lidadya mafuta ofanana. Ndipo gulu lachitatu silinadye konse tchizi ndipo m'malo mwake limayang'ana pa ma carbs owongoka ngati mkate wokhala ndi kupanikizana. Poyang'ana koyamba, mungaganize kuti kudya magawo atatu a tchizi tsiku lililonse kungayambitse vuto lazakudya ndi thanzi, ndi mitsempha yotsekeka komanso kuchuluka kwa cholesterol. Koma ofufuzawo adapeza kuti izi ndizowona.

Odya tchizi chamafuta okhazikika sanaone kusintha kulikonse mu cholesterol yawo ya LDL (kapena "yoyipa"). Komanso gululo silinawone kuwonjezeka kwa insulin, shuga wamagazi, kapena triglyceride. Kuthamanga kwa magazi ndi chiuno chawo chinakhalabe chimodzimodzi. Chowonadi chakuti kudya mafuta sikunawapangitse iwo, chabwino, mafuta, sizosadabwitsa konse chifukwa cha kafukufuku waposachedwa yemwe akuwonetsa kuti mafuta adachitidwa ziwanda mopanda chilungamo. (Osatchulanso momwe makampani a shuga adalipiradi ofufuza kuti atipangitse kudana ndi mafuta m'malo mwa shuga.)

Chodabwitsa, komabe, ndi momwe kudya tchizi kunathandizira kusintha thanzi la ophunzirawo powonjezera milingo yawo ya HDL (kapena "yabwino") cholesterol. Zofanana ndi kafukufuku wakale yemwe adapeza kuti kumwa mkaka wonse ndikwabwino paumoyo wanu kuposa kumwa pang'ono, kafukufukuyu adapeza kuti sikuti kudya tchizi wamafuta wathunthu sikunapweteke mitima yawo koma kumawoneka ngati kukutetezani ku matenda amtima ndi matenda amthupi, awiri opha akazi ambiri ku US, malinga ndi kafukufuku wochokera ku Centers for Disease Control and Prevention. Odyera buledi ndi kupanikizana, komano, sanalandire mwayi wotere.

Tchizi tidakali ndi ma calories ambiri kotero kuti kudziletsa ndikofunikira, koma ndibwino kunena kuti mutha kusangalala ndi magawo angapo a cheddar omwe mumawakonda kapena kuthira Asiago ena pa saladi yanu osalakwa ndi iwo omwe amathyola tirigu ndi kagawo kakang'ono ka Turkey kuti mupeze chakudya chokwanira cha mapuloteni, mafuta, ndi ma carbs. Kuphatikiza apo, mutha kunena mosapita m'mbali kuti tisiyane ndi tchizi zonyansa zapulasitiki zopanda mafuta kamodzi. Sangalalani ndi ndalama zenizeni!

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