Kodi Zakudya Zakudya Zochepa-Zabwino Ndi Zathanzi? Chowonadi Chodabwitsa

Zamkati

• Kodi Chakudya Chopanda Mafuta Kwambiri Ndi Chiyani?
• Zotsatira Zotheka Zaumoyo
• Matenda a Mtima
• Type 2 Matenda a shuga
• Kunenepa kwambiri
• Multiple Sclerosis
• N 'chifukwa Chiyani Zakudya Zopanda Mafuta Ochepa Zimagwira Ntchito?
• Mfundo Yofunika Kwambiri

Kwa zaka makumi ambiri, malangizo azakudya alangiza anthu kuti azidya zakudya zopanda mafuta ambiri, momwe mafuta amapangira 30% ya zomwe mumadya tsiku lililonse.

Komabe, kafukufuku wambiri akuwonetsa kuti njira iyi yodyera si njira yothandiza kwambiri yochepetsera kunenepa nthawi yayitali.

Kafukufuku wamkulu komanso wautali kwambiri amawonetsa kuchepa pang'ono kolemera ndipo sizikhala ndi vuto lililonse pamatenda amtima kapena pachiwopsezo cha khansa (, 2,,,).

Komabe, ambiri omwe amalimbikitsa zakudya zamafuta ochepa amati zotsatirazi ndizolakwika, chifukwa amalingalira kuti 30% yovomerezeka ya kudya mafuta siyokwanira.

M'malo mwake, amati - kuti zakudya zamafuta ochepa zizigwira ntchito - mafuta sayenera kupitilira 10% ya zopatsa mphamvu zanu tsiku lililonse.

Nkhaniyi imafufuza mwatsatanetsatane zakudya zopatsa mafuta ochepa komanso zomwe zimakhudza thanzi lawo.

Kodi Chakudya Chopanda Mafuta Kwambiri Ndi Chiyani?

Mafuta otsika kwambiri - kapena mafuta otsika kwambiri - zakudya sizimapatsa 10% yamafuta kuchokera pamafuta. Amakhalanso ndi mapuloteni ochepa komanso okwera kwambiri mu carbs - pafupifupi 10% ndi 80% ya zopatsa mphamvu tsiku lililonse.

Zakudya zopanda mafuta kwambiri ndizomwe zimabzala mbewu ndipo zimachepetsa momwe mumadyera nyama, monga mazira, nyama, ndi mkaka wamafuta wathunthu ().

Zakudya zazomera zamafuta ambiri - kuphatikiza maolivi owonjezera a maolivi, mtedza, ndi ma avocado - nawonso amaletsedwa, ngakhale amadziwika kuti ndi athanzi.

Izi zitha kukhala zovuta, popeza mafuta amatenga mbali zingapo zofunika mthupi lanu.

Ndi gwero lalikulu la zopatsa mphamvu, limapanga ma cell ndi mahomoni, ndipo limathandiza thupi lanu kuyamwa mavitamini osungunuka mafuta monga mavitamini A, D, E, ndi K.

Kuphatikiza apo, mafuta amapangitsa chakudya kukoma. Chakudya chochepa kwambiri chamafuta nthawi zambiri sichimasangalatsa monga chomwe chimakhala chochepa kapena chambiri mu michere imeneyi.

Komabe, kafukufuku akuwonetsa kuti chakudya chopanda mafuta kwambiri chitha kukhala ndi maubwino ochititsa chidwi pamikhalidwe ingapo.

Mafuta otsika kwambiri-kapena mafuta ochepa kwambiri amapereka zakudya zosakwana 10% zamafuta kuchokera pamafuta. Imachepetsa zakudya zambiri zanyama komanso zakudya zamafuta onenepa kwambiri monga mtedza ndi mapeyala.

Zotsatira Zotheka Zaumoyo

Zakudya zamafuta ochepa kwambiri zaphunziridwa bwino, ndipo umboni ukuwonetsa kuti zitha kukhala zopindulitsa pamavuto angapo, kuphatikizapo matenda amtima, matenda ashuga, kunenepa kwambiri, ndi multiple sclerosis.

Matenda a Mtima

Kafukufuku akuwonetsa kuti chakudya chopanda mafuta kwambiri chitha kusintha zinthu zingapo zofunika kuzika pamatenda amtima, kuphatikiza (, 9,,,,):

• kuthamanga kwa magazi
• cholesterol yamagazi ambiri
• mapuloteni okwera kwambiri a C, chikhomo cha kutupa

Kafukufuku wina mwa anthu 198 omwe ali ndi matenda amtima adapeza zovuta kwambiri.

1 yekha mwa anthu 177 omwe adatsata chakudyacho adakumana ndi zochitika zokhudzana ndi mtima, poyerekeza ndi anthu opitilira 60% omwe sanatsatire zomwe adadya ().

Type 2 Matenda a shuga

Kafukufuku angapo akuwonetsa kuti mafuta ochepa kwambiri, zakudya zamafuta ambiri zimatha kubweretsa kusintha kwa anthu omwe ali ndi matenda a shuga amtundu wa 2 (,,,,).

Mwachitsanzo, mu kafukufuku wa anthu omwe ali ndi matenda ashuga amtundu wa 2 pachakudya chochepa kwambiri cha mpunga, 63 ya omwe akutenga nawo gawo 100 adachepetsa kusala kwa magazi awo ().

Kuphatikiza apo, 58% ya anthu omwe amadalira insulin asanaphunzire adatha kuchepetsa kapena kuyimitsa mankhwala a insulin kwathunthu.

Kafukufuku wina adawonetsa kuti chakudya chopanda mafuta kwambiri chitha kukhala chothandiza kwambiri kwa anthu omwe ali ndi matenda ashuga omwe samadalira kale insulin ().

Kunenepa kwambiri

Anthu omwe ali onenepa kwambiri amathanso kupindula ndikudya zakudya zopanda mafuta ambiri.

Zakudya zamchere zonenepa kwambiri zakhala zikugwiritsidwa ntchito pochiza anthu onenepa kwambiri ndi zotsatira zabwino.

Kafukufuku wina mwa anthu 106 onenepa kwambiri adapeza kuti omwe adatenga nawo chakudyachi adataya mapaundi 140 (63.5 kg) - zomwe zitha kuwoneka zodabwitsa pazakudya zomwe zimakhala ndi carbs woyengeka ().

Multiple Sclerosis

Multiple sclerosis (MS) ndimatenda omwe amakhudza ubongo wanu, msana, komanso mitsempha yamawonedwe m'maso mwanu.

Anthu omwe ali ndi vutoli atha kupindulanso ndi zakudya zopanda mafuta ambiri.

Mu 1948, Roy Swank adayamba kuchiza MS ndi zomwe zimatchedwa Swank zakudya.

Pakafukufuku wake wotchuka, Swank adatsata anthu 150 omwe ali ndi MS kwazaka zopitilira 50. Zotsatirazo zikuwonetsa kuti chakudya chopanda mafuta kwambiri chimachedwetsa kukula kwa MS (,).

Pambuyo pazaka 34, 31% yokha ya iwo omwe amatsata chakudyacho anali atamwalira, poyerekeza ndi 80% ya iwo omwe adalephera kutsatira malingaliro ake ().

Chakudya chopanda mafuta kwambiri chitha kusintha zomwe zimayambitsa matenda amtima ndikupindulitsa anthu omwe ali ndi matenda amtundu wa 2, kunenepa kwambiri, ndi MS.

N 'chifukwa Chiyani Zakudya Zopanda Mafuta Ochepa Zimagwira Ntchito?

Momwe zimakhalira kapena chifukwa chomwe zakudya zopanda mafuta ambiri zimathandizira thanzi sizimamveka bwino.

Ena amanena kuti kuchepetsa kuthamanga kwa magazi kungakhale kosagwirizana kwenikweni ndi mafuta ochepa.

Mwachitsanzo, zakudya za mpunga ndizochepa kwambiri mu sodium, zomwe zingakhudze kuthamanga kwa magazi.

Kuonjezera apo, imakhala yosasangalatsa komanso yopanda tanthauzo, yomwe imatha kubweretsa kuchepa kwadzidzidzi kwakudya kwa kalori, chifukwa anthu samatha kudya chakudya chopanda mphotho.

Kudula zopatsa mphamvu kumakhala ndi phindu lalikulu polemera komanso kagayidwe kachakudya - mosasamala kanthu kuti mukudula carbs kapena mafuta.

Ngakhale sizikumveka bwino chifukwa chomwe zakudya zamafuta ochepa zimakhala ndi thanzi lamphamvu, zitha kukhala zokhudzana ndi kuchepa kwakanthawi kwama kalori m'malo mochepetsa mafuta.

Mfundo Yofunika Kwambiri

Chakudya chopanda mafuta kwambiri chitha kuthandizira kuthana ndi zovuta, kuphatikiza matenda ashuga ndi matenda amtima.

Komabe, kutsatira kudya mosamalitsa mafuta ochepa kwambiri kumakhala kovuta kwambiri m'kupita kwanthawi, chifukwa kumakhala kosasangalatsa komanso kosasiyanasiyana.

Mwina mungafunikire kuchepetsa kudya zakudya zopatsa thanzi, monga nyama yosakonzedwa, nsomba zamafuta, mazira, mtedza, ndi maolivi owonjezera.

Ngakhale kuti chakudyachi chingapindulitse anthu ena omwe ali ndi thanzi labwino, ndizosafunikira kwa anthu ambiri.