Kodi Batala Ndi Wathanzi? Yankho Lomaliza

Zamkati

• Chifukwa chake, Mafuta Okhuta ochokera ku Butter Is Zabwino?
• Mtundu wa Batala Muyenera Kudya (Modzichepetsa)
• Onaninso za

Panali nthawi osati kale litali pamene batala anali woyipa kwa inu. Koma tsopano, anthu akusonkhanitsa "chakudya chathanzi" pa chofufumitsa cha tirigu wophuka ndikugwetsa khofi wawo. (Inde, ena amati batala siwoyipa kwenikweni kwa inu.) Chifukwa chiyani? "Zonsezi zimafanana ndi lingaliro la asayansi pankhani yamafuta ambiri," akutero katswiri wazakudya ku St. Louis Alex Caspero. Ndipo chinthu ndichakuti, zambiri zomwe timaganiza kuti timadziwa zamafuta okhutira ndizolakwika.

Mafuta amakupangitsani kukhala wonenepa-linali lingaliro losavuta kupanga, komanso lomwe ofufuza ambiri ndi akatswiri azakudya adakhulupirira mwamphamvu kwazaka zambiri. Amakhulupiliranso kuti mafuta, kapena, makamaka, mafuta okhutira (omwe mafuta ali ndi zambiri), amachulukitsa chiopsezo cha matenda amtima. Linali lingaliro lomwe linachokera ku Framingham Heart Study, yomwe inayamba mu 1948. Kafukufukuyu adanyoza mafuta, koma akatswiri ambiri tsopano akunena kuti phunziroli linali lolakwika. Chiyeso china chachikulu chachipatala chomwe chidayipitsa mafuta okhutitsidwa, Minnesota Coronary Experiment (yomwe idayamba kuyambira 1968 mpaka 1973) idayitanidwanso posachedwa BMJ monga olakwika.

2014 Zolengeza za Mankhwala Amkati Kusanthula meta kwa anthu opitilira theka miliyoni sikunapeze kulumikizana pakati pa kuchuluka kwamafuta okhathamira ndi matenda amtima. Ndipo pamene asayansi ku Harvard T.H. Chan School of Public Health anaphatikizana ndi maphunziro am'mbuyomu ofotokoza za zakudya komanso zotsatira zochepetsa thupi kwa anthu opitilira 68,000, adapeza kuti zakudya zamafuta ambiri zinali zabwinoko kuposa njira zochepetsera mafuta pothandiza anthu kuonda ndikuchepetsa. (Izi zikutanthawuza ku zakudya za LCHF monga zakudya za Atkins, zomwe zatamandidwa ngati njira yochepetsera thupi ndikuganiziranso zamafuta ochepa akale.)

Komabe, zomwe zapezedwa posachedwa zikuwonetsa kuti maphunziro oyambilira omwe amagogoda mafuta okhathamira mwina sangakhale olakwika, mwina atha cholinga zolakwika. Zolemba zatsopano zomwe zapezeka, zosindikizidwa mu JAMA Mankhwala Amkati, zimasonyeza kuti makampani a shuga analipiradi asayansi m’zaka za m’ma 1960 kunena kuti mafuta okhutitsidwa ndi amene amayambitsa matenda a mtima. Monga momwe anafunira, aliyense ankakhulupirira kuti "mafuta odzaza ndi oipa", ndipo chilakolako cha mafuta ochepa chinayamba. Shuga biz ili ndi gawo pamasewerawa chifukwa zakudya zopanda mafuta ambiri nthawi zambiri zimakhala ndi shuga wowonjezera kuti ziwonjezere kukoma komwe kulibe mafuta.

Zotsatira zaumoyo sizinali zabwino. "Pamene uthenga wonena za mafuta okhuta utatuluka, tidasintha mafuta odzaza ndi ma carbs oyengedwa," akutero Caspero. "Izi zitha kukhala zowopsa zikafika pachiwopsezo cha matenda amtima." Ndipo zakhala zoyipa kwa anthu aku America a m'chiuno. Malinga ndi lipoti lochokera ku Trust for America's Health ndi Robert Wood Johnson Foundation, kuchuluka kwa akuluakulu aku US omwe ali ndi BMI ya 40 kapena kupitilira apo (omwe amati ndi "onenepa kwambiri") akwera kwambiri m'zaka 30 zapitazi, pafupifupi 8 peresenti. za anthu.

Kuphatikiza apo, zikafika posintha batala, margarine wosekedwa sanabwererenso. Zina mwazinthu zopangidwa ndi anthu ndi mafuta a hydrogenated pang'ono, omwe Food and Drug Administration amalimbikitsa ogula kuchepetsa momwe angathere ndipo adzaletsa kuwonjezeranso ku zakudya zilizonse pambuyo pa June 18, 2018. Mafuta ena a hydrogenated ndi mtundu wina wachilengedwe wamafuta zimagwirizana ndi kutupa, kunenepa kwambiri, ndi matenda aakulu kuphatikizapo matenda a mtima, matenda a shuga a mtundu wa 2, komanso khansara, akufotokoza Kylene Bogden, MS, RDN, CSSD, katswiri wa zakudya zolembera zakudya ndi Cleveland Clinic Center for Functional Medicine.

Chifukwa chake, Mafuta Okhuta ochokera ku Butter Is Zabwino?

Mumafunika mafuta muzakudya zanu kuti mukhale ndi thanzi labwino, ndipo mafuta odzaza-kuphatikiza batala-ndithudi amakhala ndi zakudya zopatsa thanzi, akutero Bogden.

Tsoka ilo, ngati simunazindikire, a US amakonda kupita monyanyira ndi zakudya zake. Mlandu wa mafuta onunkhira: Anthu ambiri a ku America panopa amadya pafupifupi mapaundi 5.6 a batala pachaka, kuposa nthawi ina iliyonse m'zaka 40 zapitazi, malinga ndi kafukufuku wa American Butter Institute.

"Zowona, sizingakhale zovulaza monga momwe timaganizira kale, koma sindikulimbikitsabe kuziphatikiza pa chilichonse," akutero Caspero. "Ndi ayi chakudya chopatsa thanzi ndipo akadali chopezera mafuta ndi mafuta. Ndimakondanso kuti anthu azipeza mafuta ochuluka kuchokera ku zomera monga mafuta a azitona, omwe ali ndi mafuta ambiri osatha kusiyana ndi a saturated mafuta acids.” Zimenezi n’zogwirizana ndi malangizo amakono a Zakudya za Achimereka, amene amalangiza kuchepetsa mafuta okhuta. osachepera 10 peresenti ya zopatsa mphamvu patsiku, makamaka m'malo mwa mafuta okhuta ndi osakhuta.

Ngakhale kafukufuku wa 2016 kuchokera ku Yunivesite ya Tufts akuwonetsa kuti batala amangokhala ndi ubale wofooka ndi chiopsezo chonse cha kufa, sawonjezera mwayi wokhala ndi matenda amtima, ndipo atha kutetezeranso matenda ashuga amtundu wa 2, kafukufuku akuwonetsa kuti mafuta osakwanira amathandizira Zaumoyo ndikuchepetsa chiopsezo chaimfa pagululo. Komanso, kafukufuku wofalitsidwa mu Briteni Journal of Nutrition zimasonyeza kuti anthu akamasinthanitsa mafuta a saturated ndi mafuta a monounsaturated, amawonda popanda ngakhale kudula ma calories. "Kukangana pa batala sikunatsekedwe," akutero Caspero. "Yangotuwa kwambiri kuposa kale."

Mtundu wa Batala Muyenera Kudya (Modzichepetsa)

Ngati mukufuna kusunga ndodo mu furiji yanu, batala wodyetsedwa udzu ndi mulingo wagolide, zivomerezani onse awiri Bogden ndi Caspero. Izi ndichifukwa choti ng'ombe zomwe zimadyetsedwa udzu, osati chimanga kapena mbewu, zomwe zimaleredwa mwachilengedwe, zimakhala ndi mbiri yabwino yamafuta acid.

Mwachitsanzo, kafukufuku wofalitsidwa mu American Journal of Clinical Nutrition ikuwonetsa kuti mkaka wochokera ku msipu wodyetserako ng'ombe wamkaka uli ndi asidi wambiri wa linoleic acid (CLA), mafuta osakwanira-komanso kuti anthu ambiri a CLA amapeza mkaka, amachepetsa chiopsezo cha mtima. Bogden amanenanso kuti mkaka wochokera ku ng'ombe zodyetsedwa ndi udzu umakhalanso ndi omega-3 fatty acids, omwe amapindulitsa osati mtima wokha komanso kutentha kwathunthu komanso thanzi.

Iye anati: “Inu ndi zimene mumadya, ndiponso ndinu zimene chakudya chanu chinadya. "Pa sitepe iliyonse, ndibwino kuti zakudya izi zikhale zachilengedwe momwe zingathere." Malingana ngati mukuchita izi, simuyenera kulingalira mozama za zizolowezi zanu za batala. M'malo mwake, mu kafukufuku wa 2016 wa Tufts womwe watchulidwa kale, ofufuza adawona kuti palibe phindu lenileni pakuwongolera kudya mwanjira ina.

"Batala laling'ono la udzu ndilobwino, ndodo yake tsiku lililonse siili," akutero Caspero. "Malingana ngati mukuchita" chilichonse mosamala ", muli bwino."

Onaninso za