Kodi Mafuta Ndi Oipa kwa Inu, Kapena Pabwino?

Zamkati

• Kodi batala ndi chiyani?
• Zakudya zamafuta
• Gwero labwino la conjugated linoleic acid
• Muli butyrate
• Wodzaza ndi mafuta okhathamira
• Zakudya zambiri
• Kodi kafukufukuyu akuti chiyani?
• Kodi mumadya batala wochuluka motani?
• Mfundo yofunika

Butter wakhala nkhani yotsutsana padziko lonse lapansi pankhani yazakudya.

Ngakhale ena amati imachepetsa mafuta m'thupi komanso imatseka mitsempha yanu, ena amati imatha kukhala yathanzi komanso yokometsera pazakudya zanu.

Mwamwayi, kafukufuku wambiri wachitika m'zaka zaposachedwa kuwunika momwe mafuta angakhudzire thanzi lanu.

Nkhaniyi imayang'anitsitsa batala komanso ngati ili yabwino kapena yoyipa pa thanzi lanu.

Kodi batala ndi chiyani?

Batala ndi mkaka wopangidwa ndi kutulutsa mkaka, njira yolekanitsa mafuta olimba ndi madzi, otchedwa buttermilk.

Ngakhale batala amapangidwanso kuchokera mkaka wa zinyama zina monga nkhosa, mbuzi, ndi njati, nkhaniyi ikunena kwambiri za batala wopangidwa ndi mkaka wa ng'ombe.

Mitundu yambiri ya batala imapezeka, kuphatikiza mchere, wosathiridwa mchere, wothiridwa udzu, komanso batala wofotokozedwera - iliyonse imasiyanasiyana kutengera momwe amagwirira ntchito ndi kapangidwe kake.

Chifukwa cha mafuta ake ambiri, batala amakhala ndi utoto wabwino komanso wowoneka bwino.

Zimagwira bwino ntchito kuphika kotentha kwambiri monga kusungunula ndi kupaka poto ndipo zingathandize kupewa kumamatira powonjezera kununkhira.

Batala amagwiritsidwanso ntchito pophika kuti awonjezere mawonekedwe ndi voliyumu yazinthu zophika ndi zochuluka mchere.

Kuphatikiza apo, imatha kufalikira pa buledi, nyama yophika yokazinga, mbale za pasitala, ndi zina zambiri.

Batala ndi mkaka womwe mwamwambo umapangidwa kuchokera ku mkaka wa ng'ombe, ngakhale mitundu yosiyanasiyana ilipo. Amagwiritsidwa ntchito kuphika ndi kuphika ndipo amatha kuwonjezeredwa muzakudya zambiri zosiyanasiyana.

Zakudya zamafuta

Supuni imodzi (14 magalamu) a batala imapereka zakudya zotsatirazi ():

• Ma calories: 102
• Mafuta onse: 11.5 magalamu
• Vitamini A: 11% ya Reference Daily Intake (RDI)
• Vitamini E: 2% ya RDI
• Vitamini B12: 1% ya RDI
• Vitamini K: 1% ya RDI

Ngakhale batala uli ndi ma calories ambiri komanso mafuta, imakhalanso ndi michere yambiri yofunikira.

Mwachitsanzo, ndi gwero labwino la vitamini A, vitamini wosungunuka mafuta wofunikira pakhungu la khungu, chitetezo chamthupi, komanso masomphenya athanzi ().

Mulinso vitamini E, yomwe imathandizira thanzi la mtima ndipo imakhala ngati antioxidant yoteteza ma cell anu kuti asawonongeke ndimamolekyulu otchedwa free radicals ().

Kuphatikiza apo, batala mumakhala zakudya zina zochepa kwambiri, kuphatikiza riboflavin, niacin, calcium, ndi phosphorous.

Batala amakhala ndi ma calories ambiri komanso mafuta koma amakhalanso ndi michere yambiri, kuphatikiza mavitamini A ndi E.

Gwero labwino la conjugated linoleic acid

Butter ndi gwero labwino kwambiri la conjugated linoleic acid (CLA) - mtundu wamafuta omwe amapezeka munyama ndi mkaka. CLA yalumikizidwa ndi maubwino osangalatsa azaumoyo.

Kafukufuku woyeserera akuwonetsa kuti CLA itha kukhala ndi mankhwala oletsa khansa ndipo ingathandize kuchepetsa kukula kwa mawere, m'matumbo, m'matumbo, m'mimba, ku prostate, ndi khansa ya chiwindi (,).

Kafukufuku wina akuwonetsa kuti kuwonjezera ndi CLA kumatha kuchepetsa mafuta amthupi kuti athandizire kuwongolera (,).

Malinga ndi kafukufuku wina wazaka 24, kudya magalamu a 3.4 a CLA patsiku kumachepetsa mafuta amthupi mwa 134 akulu onenepa kwambiri ().

Zitha kuthandizanso kukulitsa chitetezo chamthupi ndikuchepetsa zizindikiritso kuti zithandizire kukhala ndi thanzi labwino (,).

Mwachitsanzo, kafukufuku mwa amuna 23 adawonetsa kuti kutenga magalamu 5.6 a CLA kwamasabata awiri kunachepetsa kuchuluka kwa mapuloteni angapo omwe amakhudzidwa ndi kutupa, kuphatikiza chotupa necrosis factor ndi C-reactive protein ().

Kumbukirani kuti kafukufuku wopezeka kwambiri amachitika pogwiritsa ntchito mitundu yochulukirapo ya CLA mu fomu yowonjezerapo osati kuchuluka komwe kumapezeka mumitundu yayikulu ya batala.

Maphunziro owonjezera amafunikira kuti mumvetsetse momwe CLA ingakhudzire thanzi mukamagwiritsidwa ntchito mofanana ndi zakudya.

Batala ali ndi CLA, mtundu wamafuta omwe atha kukhala ndi zida zolimbana ndi khansa, amathandizira kuchepetsa mafuta amthupi, komanso kukonza chitetezo chamthupi.

Muli butyrate

Butter ili ndi butyrate yambiri, mtundu wa asidi amchere amfupi omwe amagwirizanitsidwa ndi maubwino angapo.

Butyrate amapangidwanso ndi mabakiteriya opindulitsa m'matumbo mwanu ndipo amagwiritsidwa ntchito ngati gwero lamphamvu m'maselo anu ().

Itha kulimbikitsa thanzi m'mimba pochepetsa kutupa m'mimba ndikuthandizira kupezeka kwamadzimadzi ndi ma electrolyte kuti apititse patsogolo pafupipafupi komanso ma elektrolyte ().

Kuphatikiza apo, itha kuthandizira pochiza matumbo opweteka (IBS), matenda omwe amadziwika ndi zowawa zam'mimba, zotupa, kudzimbidwa, ndi kutsekula m'mimba ().

Chifukwa cha mphamvu zake zotsutsana ndi zotupa, kafukufuku wina akuwonetsa kuti butyrate itha kukhala yothandiza pochiza matenda a Crohn's (,).

Malinga ndi kafukufuku wina wazinyama, butyrate imathandizanso kukulitsa chidwi cha insulin, kuwonjezera kagayidwe kake, ndikuchepetsa mapangidwe amtundu wamafuta othandizira kuwongolera (,).

Komabe, maphunzirowa adachitika pogwiritsa ntchito kuchuluka kwa butyrate. Kafukufuku wowonjezereka amafunikira kuti tiwone momwe butyrate yomwe imapezeka mu kukula kwa batala imakhudza thanzi la anthu.

Batala ali ndi butyrate, mtundu wamafuta omwe amatha kusintha thanzi, kugwetsa kutupa, komanso kuthandizira kuchepetsa kulemera malinga ndi kafukufuku wa anthu ndi nyama.

Wodzaza ndi mafuta okhathamira

Batala limakhala ndi mafuta okwanira okwanira, omwe ndi mtundu wamafuta omwe amapezeka muzakudya kuphatikiza nyama ndi mkaka.

M'malo mwake, pafupifupi 63% ya mafuta amafuta ndi mafuta okhathamira, pomwe mafuta opangidwa ndi monounsaturated ndi polyunsaturated amapanga 26% ndi 4% yamafuta onse, motsatana ().

M'mbuyomu, mafuta okhutira nthawi zambiri amakhulupirira kuti ndi mafuta abwinobwino, otseka mitsempha, omwe amaganiza kuti awononga thanzi la mtima.

Komabe, kafukufuku waposachedwa sapeza kulumikizana pakati pakudya mafuta kwambiri komanso chiopsezo chowonjezeka cha matenda amtima kapena kufa ndi matenda amtima (,).

Komabe, mafuta okhutira ayenera kuphatikizidwa ndi mafuta ena amtundu wathanzi monga gawo lazakudya zabwino.

M'malo mwake, kuwunika kwina kwa kafukufuku 15 kunawonetsa kuti m'malo mwa mafuta akudya pang'ono ndi mafuta a polyunsaturated kumalumikizidwa ndi chiopsezo chotsika cha 27% cha zochitika zamtima, zomwe ndizomwe zimawononga mtima wanu ().

Malinga ndi Maupangiri aposachedwa kwambiri a Zakudya kwa anthu aku America, tikulimbikitsidwa kuti muchepetse kudya kwamafuta osakwanira 10% ya zopatsa mphamvu zanu tsiku lililonse ().

Izi zikutanthauza kuti batala amatha kusangalala nawo pang'ono koma ayenera kuphatikizidwa ndi mafuta ena athanzi ochokera kuzakudya monga mtedza, mbewu, maolivi, ndi nsomba zamafuta.

Kuonjezera apo, mafuta okhuta ngati batala ndi othandiza makamaka kuphika kotentha kwambiri chifukwa amalimbana ndi makutidwe ndi okosijeni komanso amakhala ndi utsi wambiri. Izi zitha kuthandiza kupewa kukhazikitsidwa kwa zopitilira muyeso zovulaza zaulere mukamaphika ().

Batala limakhala ndi mafuta okwanira. Ngakhale mafuta okhuta sangakhale olumikizidwa ndi chiopsezo chachikulu cha matenda amtima, kuwachotsa ndi mafuta a polyunsaturated kumayenderana ndi chiopsezo chochepa cha zochitika zamtima.

Zakudya zambiri

Buluu ali ndi ma calories ambiri - kulongedza pafupifupi ma calories 102 mu supuni iliyonse (14 magalamu) ().

Ngakhale izi zili bwino pang'ono, kuchita mopitirira muyeso kumatha kuyambitsa ma calories owonjezera.

Ngati simupanga zina zosintha pazakudya kuti muziwerengera ma calories owonjezerawa, zitha kuwonjezera kunenepa pakapita nthawi.

Mwachidziwitso, kuwonjezera kamodzi kokha patsiku pa zakudya zanu popanda kusintha kwina kulikonse kungapangitse kulemera kwa makilogalamu pafupifupi 4.5 pakatha chaka.

Chifukwa chake, ndibwino kuti musangalale ndi batala pang'ono ndikusinthanitsa ndi mafuta ena pazakudya zanu kuti muzisunga kalori yanu moyenera.

Buluu ali ndi ma calories ambiri, omwe angapangitse kunenepa ngati atadyedwa kwambiri.

Kodi kafukufukuyu akuti chiyani?

Ngakhale kuti yakhala ikudziwika kuti ndi yopanda thanzi, kafukufuku wambiri akuwonetsa kuti batala amatha kuphatikizidwa pang'ono pang'ono ngati gawo la chakudya chamagulu ndipo atha kukhala nawo phindu lathanzi.

Mwachitsanzo, kuwunika kwina kwamaphunziro 16 kunapeza kuti kudya zakudya zamkaka zonenepa kwambiri monga batala kumalumikizidwa ndi chiopsezo chotsika kwambiri cha kunenepa kwambiri ().

Ndemanga ina yayikulu mwa anthu opitilira 630,000 idanenanso kuti batala aliyense amathandizidwa ndi chiopsezo chochepa cha 4% cha matenda ashuga amtundu wa 2 ().

Osati zokhazo, koma kafukufuku wina akuwonetsa kuti kudya zakudya zochepa za mkaka monga batala kumatha kulumikizidwa ndi chiopsezo chochepa cha matenda amtima komanso stroke (,).

Komabe, kafukufuku wina akuwonetsa kuti kudya batala kumatha kubwera ndi zovuta zina m'thupi.

Mwachitsanzo, kafukufuku wina wamasabata asanu mwa anthu 47 adapeza kuti kudya mafuta pang'ono moyenera kumawonjezera ziwopsezo zamatenda amtima, kuphatikiza cholesterol yonse ya LDL (yoyipa), poyerekeza ndi mafuta a azitona ().

Momwemonso, kafukufuku wina adanenanso kuti kudya magalamu 50 a batala tsiku lililonse kwa milungu inayi kumawonjezera cholesterol cha LDL (choyipa) mwa akulu 91 ().

Kuphatikiza apo, batala amakhala ndi ma calories ambiri komanso mafuta okhathamira, motero ndikofunikira kuti muzidya bwino ndikusangalala ndi mafuta ena athanzi.

Kafufuzidwe kafukufuku amafunika kuti mudziwe momwe kudya mafuta nthawi zonse kungakhudze thanzi lanu.

Kodi mumadya batala wochuluka motani?

Ndikulimbikitsidwa kuti muchepetse mafuta omwe mumadya mpaka ochepera 10% yama calories anu tsiku lililonse ().

Mwachitsanzo, ngati mumadya makilogalamu 2,000 patsiku, izi zitha kukhala pafupifupi magalamu 22 amafuta okhathamira - kapena supuni zitatu (42 magalamu) a batala ().

Chifukwa chake, ndibwino kumamatira ku supuni 1-2 (magalamu 14 mpaka 28) patsiku, kuphatikiza mafuta ena athanzi monga maolivi, mtedza, nthangala, mafuta a kokonati, mapeyala, ndi nsomba zamafuta.

Kusangalala ndi batala pang'ono kumalumikizidwa ndi chiopsezo chochepa kwambiri cha kunenepa kwambiri, matenda ashuga, komanso mavuto amtima. Komabe, iyenera kusangalatsidwa limodzi ndi mafuta ena athanzi ngati gawo la chakudya chopatsa thanzi.

Mfundo yofunika

Buluu ali ndi michere yambiri komanso mankhwala opindulitsa monga butyrate ndi conjugated linoleic acid.

Zakudya zamkaka zonenepa kwambiri monga batala zalumikizidwa ndi chiopsezo chochepa cha kunenepa kwambiri, matenda ashuga, komanso mavuto amtima.

Komabe, batala amakhala ndi mafuta ambiri komanso mafuta okhathamira ndipo ayenera kusangalala pang'ono. Ndibwino kuti muzidya limodzi ndi mafuta osakaniza a mtima monga maolivi, avocado, mtedza, mbewu, ndi nsomba zamafuta.