Thanzi Labwino La Mafuta

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Mwamvapo nthawi miliyoni: Mafuta ndi oipa kwa inu. Koma zenizeni ndizo, zokha ena mafuta-monga, mafuta osakanikirana ndi okhutira amakhudza thanzi lanu. Mitundu ina iwiri yamafuta-monounsaturated ndi polyunsaturated-ingathe kusintha thanzi lanu mwa kuchepetsa LDL kapena "zoipa" za cholesterol, kuthandiza thupi lanu kuyamwa mavitamini komanso kupewa mavuto ena a maso. Inde, palibe amene akunena kuti muyambe kugwedeza mafuta a azitona (ngakhale mafuta athanzi amabwera ndi gawo lawo labwino la zopatsa mphamvu), koma kuwonjezera timagulu tating'ono pazakudya zanu kuli ndi thanzi labwino. Nazi zomwe mungasungire.

Mafuta a Azitona

Kodi kuvala saladi kungapulumutse moyo wanu? Ayi, koma kuthira ma supuni awiri a maolivi pamasamba anu kumachepetsa chiopsezo cha matenda amtima, malinga ndi Food and Drug Administration. Sankhani mitundu yowonjezerapo ya namwali kapena namwali, chifukwa sizingakonzedwenso kotero kuti mukhale owonjezera ku chakudya chamtundu wathanzi. Osangoti ofufuza zamtima ku University of Granada ndi University of Barcelona adapeza kuti zikopa za azitona zitha kuthandiza kupewa khansa yam'mimba, ndipo kafukufuku wina waku Spain wofalitsidwa mu Khansa ya BMC akuwonetsa kuti mafuta a maolivi osapezekanso amatha kuchepetsa ma khansa ena m'mawere.

Mafuta a Nsomba

Chinthu chinanso chofunika kwambiri pazakudya zabwino za mtima ndi mafuta a nsomba, omwe ali ndi omega-3 fatty acids omwe angachepetse chiopsezo cha matenda a mtima, matenda a mtima ndi kugunda kwa mtima. Kafukufuku akuwonetsanso kuti mafuta a nsomba amathanso kutsitsa kuthamanga kwa magazi pang'ono. Ndipo ubwino wa mafuta a nsomba sumatha pamenepo-maphunziro awiri osiyana adapeza kuti mafuta a nsomba angathandizenso mavuto a maso. Kafukufuku woyamba, wochitidwa ndi Association for Research in Vision and Ophthalmology, adapeza kuti mafuta a nsomba kwenikweni kuchokera nsomba (monga momwe zilili, osati kapisozi) zitha kuletsa zomwe zimatchedwa "kuchepa kwa makulidwe okhudzana ndi msinkhu" -kuwona kwamaso komwe kumakulirakulira ndi nthawi (kungayambitsenso khungu). Kafukufuku wachiwiri, wochitidwa ndi ofufuza a Harvard's Schepens Eye Research Institute, adawonetsa kuti mafuta a nsomba amateteza ku matenda a maso owuma pomwe thupi silitulutsa misozi yokwanira. Malingaliro awo? Idyani tuna.

Mafuta a Flaxseed

Malinga ndi kafukufuku wopitilizidwa, mafuta opangidwa ndi nthabwala atha kuthandiza kupewa khansa yokhudzana ndi mahomoni (m'mawere, prostate, colon) ndi matenda amtima, kuwonjezeka kwa shuga m'magazi, kuchepetsa kuchuluka kwa kutentha komwe kumayambitsidwa ndi kusamba kwa thupi komanso kuteteza nyamakazi ndi mphumu zikagwiritsidwa ntchito ngati odana ndi yotupa. Umboni wina wasayansi umafunikira kuti titsimikizire ngati zitsamba zimagwira ntchito munjira izi, koma tikamamwa pang'ono, sizingakuvulazeni kuwonjezera pamtima wanu zakudya zabwino. Langizo lina: Kutenga flaxseed ngati kapisozi kapena kuwonjezera pazakudya zanu zatsiku ndi tsiku kungayambitsenso tsitsi ndi khungu lathanzi.

Mafuta a Walnut

Walnuts amagawana nawo zabwino zathanzi monga mafuta a nsomba popatsanso thupi ma omega-3 fatty acids, malinga ndi kafukufuku watsopano wochokera ku Yale University. Ndiye pali kusiyana kotani? Kafukufuku wofalitsidwa mu American Journal of Clinical Nutrition May chaka chathachi anapeza kuti walnuts amachepetsa mafuta a kolesterolini pamene mafuta a nsomba amachepetsa triglycerides-mtundu wina wamafuta m'magazi anu. Mfundo yofunika kwambiri: Zonsezi zimathandiza mtima.

Mafuta a Canola

Mukuganiza zopanga-mwachangu chakudya chamadzulo? Ganizirani kugwiritsa ntchito mafuta a canola, omwe amachokera ku mbewu za chomera cha canola. Imakhala ndi mafuta ochepa kwambiri kuposa mafuta ena ophikira, kuphatikiza mafuta a mpendadzuwa ndi mafuta a chimanga, komanso ochepera theka mafuta odzaza a azitona (osadandaula - mafuta a azitona akadali abwino kwa inu). Mofanana ndi ubwino wa mafuta a nsomba, canola ikhoza kuteteza mavuto a mtima mwa kuchepetsa kuthamanga kwa magazi ndi cholesterol, komanso kuchepetsa kutupa.

Mafuta a Sesame

Mofanana ndi mafuta a canola, mafuta a sesame-omwe amagwiritsidwa ntchito mobwerezabwereza m'maphikidwe aku Asia-atha kuthandizira kutupa, cholesterol ndi matenda amtima. Kafukufuku wa 2006 wofalitsidwa mu Yale Journal of Biology ndi Medicine anapeza kuti anthu omwe ali ndi vuto la kuthamanga kwa magazi akasinthana ndi mafuta ena onse ndi mafuta a sesame, kuthamanga kwa magazi ndi kulemera kwa thupi kunachepa pambuyo pa masiku 45. Onetsetsani kuti mutenge pang'ono, monga mafuta ena athanzi, mafuta a sesame akadali ndi magalamu 13 amafuta ndi ma calories 120 pa supuni. Mukufuna nsonga yokongola? Mafuta a Sesame amakhalanso ndi antioxidant vitamini E ndipo amatha kusintha mitundu ina ya khungu.

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