Mafuta a Mafuta - Kodi Muyenera Kudya Mafuta Angati Tsiku Lililonse?

Zamkati

• Kodi mafuta ndi chiyani?
• Ntchito ndi maubwino amafuta
• Mitundu yosiyanasiyana yamafuta
• Monounsaturated mafuta
• Mafuta a polyunsaturated
• Mafuta okhuta
• Trans mafuta
• Kodi mafuta ochuluka ndi abwino kudya tsiku lililonse?
• Zakudya zamafuta ochepa
• Mafuta ambiri, carb yochepa kapena zakudya za Ketogenic
• Zakudya Zam'madzi Zam'madzi Zamagetsi
• Zakudya zokhala ndi mafuta athanzi
• Monounsaturated mafuta
• Mafuta a polyunsaturated
• Mafuta okhuta
• Mfundo yofunika

Mafuta ndi gawo lofunikira pazakudya zanu, koma kudziwa momwe mungadyere kungakhale kosokoneza.

Pazaka 50 zapitazi, anthu ambiri achoka pamafuta ochepa kuti adye zakudya zamafuta ochepa, kutengera malingaliro ochokera mabungwe azachipatala.

Komabe, kufalitsa sikukutchulanso malire apamwamba amafuta omwe muyenera kudya.

Nkhaniyi imayang'ana mwatsatanetsatane mitundu yamafuta osiyanasiyana ndikupereka malingaliro amomwe mungadye patsiku.

Kodi mafuta ndi chiyani?

Pamodzi ndi mapuloteni ndi ma carbs, mafuta ndi amodzi mwamatenda atatu omwe mumadya.

Mumadya mafuta ngati triglycerides. Molekyu ya triglyceride imakhala ndi mafuta atatu amchere omwe amaphatikizidwa ndi msana wa glycerol. Mafuta amchere amakhala ndi maunyolo a ma carbons ndi ma hydrogens.

Njira imodzi yosankhira mafuta ndikutalika kwa unyolo wawo wa kaboni:

• mafuta amfupi-asidi: ma carboni ochepera 6
• mafuta apakatikati: Makapu 6-12
• mafuta amtundu wautali: 13–21 carbons
• mafuta amtundu wautali kwambiri: Makapu 22 kapena kupitilira apo

Mafuta ambiri omwe mumadya ndi amchere amtundu wamafuta. Mafuta amchere amafupikira amapangidwa makamaka mabakiteriya akamayimba ulusi wosungunuka m'matumbo anu, ngakhale mafuta amkaka amakhalanso ochepa.

Mafuta amtundu wautali ndi unyolo wautali kwambiri amalowetsedwa m'magazi ndipo amatulutsidwa m'maselo amthupi momwe angafunikire. Komabe, chiwindi chimatenga mafuta amtundu wachidule komanso unyolo mwachindunji ndikuwasunga ngati mphamvu.

Chidule: Mafuta ndi amodzi mwamacronutrients atatu. Thupi
zimawatengera kuzakudya ndikuzigwiritsa ntchito ngati mphamvu ndi ntchito zina.

Ntchito ndi maubwino amafuta

Mafuta amachita ntchito zingapo ndipo amapereka maubwino angapo azaumoyo:

• Mphamvu: Mafuta ndi gwero labwino kwambiri lamagetsi. Amapereka ma calories 9 pa gramu, pamene mapuloteni ndi carbs amapereka makilogalamu 4 pa gramu.
• Hormone ndi malamulo amtundu: Mafuta amawongolera kupanga kwa mahomoni oberekera ndi ma steroid, komanso majini omwe amakhudzidwa ndikukula ndi kagayidwe kake (,).
• Ntchito yaubongo: Kudya mafuta okwanira ndikofunikira paumoyo waubongo, kuphatikiza malingaliro (,).
• Kutenga mavitamini osungunuka mafuta: Mavitamini A, D, E ndi K ayenera kudyedwa ndi mafuta kuti atenge bwino.
• Kukoma ndi chidzalo: Kuwonjezera mafuta ku zakudya kumawapangitsa kukhala okoma komanso odzaza kwambiri.

Mafuta osungidwa m'thupi lanu amathandiza:

• khazikitsani ziwalo zanu
• kukutenthetsani
• perekani mphamvu zomwe mungagwiritse ntchito pakakhala vuto la kalori

Chidule: Mafuta amapereka maubwino angapo mthupi lanu, kuphatikiza
Kutumikira monga gwero lamagetsi, kuwongolera mahomoni ndi majini, kukhala ndi thanzi labwino muubongo, ndikupangitsa chakudya kukhala chokoma komanso chosangalatsa.

Mitundu yosiyanasiyana yamafuta

Ma acid acids amagawika molingana ndi kuchuluka kwa mauboni awiri pakati pa ma carboni omwe amapezeka.

Monounsaturated mafuta

Monounsaturated fatty acids (MUFAs) ali ndi mgwirizano umodzi kawiri mumaketani awo am'madzi.

Zakudya za MUFA nthawi zambiri zimakhala zam'madzi kutentha komanso kosakhazikika pakuphika.

MUFA wofala kwambiri ndi oleic acid, yomwe maolivi amakhala nayo yambiri.

Mafuta a Monounsaturated amalumikizidwa ndi maubwino angapo azaumoyo, kuphatikiza kuchepa kwa matenda akulu monga matenda amtima ndi matenda ashuga (,,).

Kuwunikanso kumodzi komwe kafukufuku wa 24 adapeza komwe kudya kwamafuta ambiri monounsaturated kumachepetsa kwambiri shuga wamagazi, triglycerides, kulemera ndi kuthamanga kwa magazi, poyerekeza ndi zakudya zamafuta ambiri. Zakudya zamafuta apamwamba kwambiri zimakulitsanso mafuta a HDL (abwino) a cholesterol ().

Ma MUFA amathanso kuwonjezera kukhutira komwe kumabweretsa kuchepa kwa kalori.

Pakafukufuku wina, anthu adadzimva kuti ndi olimba ndipo adatenga ma calories ochepa m'maola otsatirawa a 24 atadya mkate limodzi ndi mafuta okhala ndi oleic acid, poyerekeza ndi buledi yemwe anali ndi zochepa ().

Mafuta a polyunsaturated

Polyunsaturated fatty acids (PUFAs) amakhala ndi zomangira ziwiri kapena zingapo.

Amatha kugawidwa m'magulu kutengera komwe kulumikizana kwapawiri. Izi zikuphatikiza omega-3s ndi omega-6s.

Zomangira ziwirizi zimapangitsa ma PUFA kukhala osinthika komanso amadzimadzi kuposa mafuta odzaza.

Kumbali inayi, amakhalanso ovuta kuwonongeka komanso kukhala opanda nkhawa.

Kafukufuku apeza kuti mafuta amtundu wa omega-3 amakhala ndi maubwino otupa, matenda amtima, matenda ashuga, kukhumudwa, ndi matenda ena (,,,).

Ngakhale mukusowa mafuta a omega-6, amatha kupangitsa kuti mukhale ndi kutupa kosatha ngati mumadya kwambiri, makamaka ngati kudya kwa omega-3 PUFA ndikotsika (,,).

Mafuta a Omega-6 amapezeka kwambiri pazakudya zamasiku ano. Kumbali inayi, mafuta a omega-3 nthawi zambiri amadya pang'ono pang'ono.

Chochititsa chidwi ndichakuti, ofufuza akuti zakudya zosinthika za anthu zimapereka kuchuluka kwa mafuta a omega-6 ndi omega-3 pakati pa 1 mpaka 1 ndi 4-to-1.

Mosiyana ndi izi, akuti anthu ambiri tsopano amadya mafutawa mu 15-17: 1 ratio (,).

Mafuta okhuta

Mafuta okhathamira (SFAs) alibe zomangira ziwiri m'maketoni awo am'madzi, chifukwa chake ma carboni akuti "amakhuta" ndi hydrogen.

Amakhala okhazikika pamatenthedwe otentha kwambiri ndipo samawonongeka kwambiri pophika kuposa mafuta a polyunsaturated.

Kudya kwa SFA kumatha kukweza ma cholesterol a LDL (oyipa) mwa anthu ena, ngakhale izi zimadalira gawo lamafuta omwe amadya. Tiyeneranso kukumbukira kuti cholesterol ya HDL (yabwino) imakweranso ().

Ponseponse, kafukufuku akuwonetsa kuti kumwa kwa SFA sikulowerera ndale ndipo sikuwoneka kuti kumayambitsa kapena kuthandizira matenda amtima (,,).

M'malo mwake, zakudya zina zokhala ndi mafuta ochulukirapo zitha kupindulitsa thanzi.

Mwachitsanzo, kafukufuku akuwonetsa kuti ma triglycerides apakatikati amafuta amafuta a kokonati ndi mafuta akanjedza amatha kupititsa patsogolo kagayidwe kake ndikuchepetsa kudya kwa kalori (,).

American Heart Association ikulimbikitsa kuti 5-6% yokha yamafuta anu omwe ayenera kukhala okwanira. Mwanjira ina, ngati mumadya zakudya zopatsa mphamvu 2,000 tsiku lililonse, muyenera kudya mozungulira magalamu 13 amafuta okwanira patsiku (24).

Trans mafuta

Mu molekyulu yamafuta, ma hydrogen amayikidwa moyang'anizana m'malo moyandikana.

Mafuta ang'onoang'ono opitilira muyeso amapezeka mwachilengedwe mkaka ndi zakudya zina zanyama. Komabe, palibe chachilengedwe chokhudza mafuta omwe amagwiritsidwa ntchito pazakudya zopangidwa.

Mafuta oterewa amapangidwa powonjezera haidrojeni kumafuta osakwanira kuti apange chinthu chomwe chimagwira ngati mafuta okhuta. Zolemba zamagulu nthawi zambiri zimazilemba monga mafuta "pang'ono a hydrogenated".

Kugwiritsa ntchito mafuta amtsogolo kumatha kubweretsa zovuta zingapo. Mafuta opangira zochita amalumikizidwa ndi kutupa, kusintha kwa mafuta m'thupi kosafunikira, kutsekeka kwamitsempha, insulin kukana, ndi mafuta owonjezera amimba (,,,,).

Kafukufuku adalumikiza kupezeka kwa mafuta osunthika omwe ali pachiwopsezo chachikulu cha matenda amtima ().

Mafuta a Trans nthawi zambiri amapezeka mu margarine ndi zina zomwe zimafalikira. Opanga zakudya nthawi zina amawawonjezera pazinthu zomwe zili m'matumba, monga osokoneza bongo, kuti athandizire kutalikirana.

Chidule: Mafuta amaphatikizidwa ndi kuchuluka kwa zomangira mu kaboni wawo
unyolo. Kupatula mafuta opatsirana, mafuta ambiri amakhala ndi zotsatira zabwino kapena zosakhudzana ndi thanzi. Komabe, kuchuluka kwa omega-6 mpaka omega-3 kumatha kubweretsa mavuto.

Kodi mafuta ochuluka ndi abwino kudya tsiku lililonse?

Kuchuluka kwa mafuta kuti mudye kumadalira zomwe mukufuna kuti muchepetse thupi kapena kukonza. Zikhazikikanso pamayendedwe anu komanso momwe mumadyera.

Mutha kugwiritsa ntchito chowerengera ichi kuti mudziwe momwe kalori yanu iyenera kuchepa kapena kuti muchepetse kunenepa kwanu, komwe kumadziwika kuti cholinga chanu cha tsiku ndi tsiku.

Zakudya zamafuta ochepa

Chakudya chotsika chamafuta ochepa chimakhala ndi pafupifupi 30% - kapena zochepa - zama calories ake kuchokera ku mafuta ().

Nazi zitsanzo zochepa zamagulu amafuta tsiku lililonse omwe amadya mafuta ochepa, kutengera zolingalira zosiyanasiyana:

• Makilogalamu 1,500: pafupifupi magalamu 50 a mafuta patsiku
• Makilogalamu 2,000: pafupifupi magalamu 67 a mafuta patsiku
• Makilogalamu 2,500: pafupifupi magalamu 83 a mafuta patsiku

Kafukufuku akuwonetsa zakudya zamafuta apamwamba, monga ma carb ochepa komanso zakudya zaku Mediterranean, zimapindulitsa kwambiri ndipo zitha kukhala zosankha zabwino kuposa zakudya zochepa za anthu ena.

Mafuta ambiri, carb yochepa kapena zakudya za Ketogenic

Zakudya za ketogenic:

• amachepetsa ma carbs
• Amapereka mapuloteni ochepa
• ndi mafuta kwambiri

Kuchuluka kwa mafuta kuchokera kumafuta kumadalira momwe mafuta anu amagwiritsidwira ntchito, koma nthawi zambiri amakhala pafupifupi 75% yama calories (,,).

Nazi zitsanzo zochepa zamafuta amtundu uliwonse am'mafuta ochepa a carb kapena ketogenic, kutengera zolingalira zosiyanasiyana:

• Makilogalamu 1,500: pafupifupi 83-125 magalamu a mafuta patsiku.
• Makilogalamu 2,000: pafupifupi 111-167 magalamu amafuta patsiku.
• Makilogalamu 2,500: pafupifupi 139-208 magalamu amafuta patsiku.

Zakudya Zam'madzi Zam'madzi Zamagetsi

Zakudya zaku Mediterranean zimaphatikizapo zakudya zamasamba ndi nyama zosiyanasiyana monga:

• nsomba
• nyama
• mazira
• mkaka
• mafuta osapitirira namwali
• zipatso
• masamba
• nyemba
• mbewu zonse

Amapereka mafuta okwanira 35-40% amafuta, kuphatikiza mafuta amafuta ambiri ochokera ku maolivi.

Nazi zitsanzo zochepa zamafuta amtundu uliwonse am'madzi azakudya zaku Mediterranean, kutengera zolingalira zosiyanasiyana za kalori:

• Makilogalamu 1,500: pafupifupi 58-67 magalamu a mafuta patsiku
• Makilogalamu 2,000: pafupifupi 78-89 magalamu amafuta patsiku
• Makilogalamu 2,500: pafupifupi 97-111 magalamu amafuta patsiku

Chidule: Mafuta omwe mumadya patsiku amayenera kutengera mtundu wa zakudya zomwe mumatsata komanso kalori yanu yochepetsera kapena kukonza.

Zakudya zokhala ndi mafuta athanzi

Mosasamala mtundu wa zakudya zomwe mumatsatira, ndikofunikira kuti pakhale mafuta amtundu wabwino tsiku lililonse.

Mwamwayi, zakudya zambiri zokoma zimatha kukupatsani mafuta omwe mukufuna.

Ngakhale zakudya zambiri zimakhala ndi mafuta osakanikirana, zina zimakhala zapamwamba kwambiri pamitundu ina.

M'munsimu muli zitsanzo za zakudya zomwe zili ndi mafuta osiyanasiyana.

Monounsaturated mafuta

Mafuta a monounsaturated amapezeka muzakudya zambiri zazomera ndi nyama, koma zakudya zina ndizolemera kwambiri.

Izi zikuphatikiza:

• mafuta a maolivi
• azitona
• mtedza wa macadamia
• amondi
• pecans
• mtedza
• mfuti
• chiponde
• mapeyala
• nkhumba
• ng'ombe

Zakudya zonsezi zilinso ndi mafuta omega-6 polyunsaturated.

Mafuta a polyunsaturated

Mafuta a Omega-6 amapezeka muzakudya zambiri zamasamba ndi nyama, kuphatikiza zomwe zatchulidwazi.

Komabe, kupeza mafuta omega-3 okwanira pamafunika ntchito ina.

Zakudya zokhala ndi omega-3s ndi monga:

• Salimoni
• sardines
• hering'i
• nsomba ya makerele
• anangula
• mbewu za chia
• nthanga
• mtedza

Ndikoyenera kudziwa kuti zakudya za mbeu, monga fulakesi, zili ndi alpha-linolenic acid (ALA). Izi zimatha kusintha kukhala eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA), yomwe imatha kukhala ndi thanzi.

Komabe, kutembenuka kwa ALA kupita ku omega-3s EPA ndi DHA ndikosauka ().

Mafuta okhuta

Zakudya zathanzi zomwe zili ndi mafuta ochulukirapo ndi monga:

• mafuta a kokonati
• mafuta a kanjedza
• mkaka wonse, monga yogurt wamafuta onse
• tchizi mascarpone
• tchizi cha cheddar
• nyama ya mwanawankhosa

Chidule: Sankhani zakudya zosiyanasiyana zopatsa thanzi zomwe zimapatsa mafuta
magulu aliwonse tsiku lililonse, makamaka mafuta a omega-3.

Mfundo yofunika

Mafuta amagwira ntchito zingapo zofunika, komanso kupangitsa kuti zakudya zizimva kukoma komanso kukuthandizani kuti mukhale okhutira.

Mwamwayi, kuchuluka kwamafuta ambiri kumatengedwa ngati athanzi.

Kudya mafuta oyenera komanso mitundu yoyenera yamafuta kumatha kupita kutali kuti muchepetse chiopsezo cha matenda ndikuthandizira thanzi lanu lonse.