Mafuta Osapatsa Thanzi Amakupangitsani Kukhumudwa

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Mudamva zamanyazi zambiri zamomwe zakudya zopatsa mafuta kwambiri zimathandizira-zimathandiza ma celebs omwe mumawakonda kutaya mafuta ndikukhala otalikirapo. Koma kafukufuku wambiri waposachedwapa wapeza kuti zakudya zopatsa mafuta kwambiri sizimangopangitsa kuti muzidya kwambiri komanso kunenepa kwambiri, komanso zimatha kuwononga mitsempha yanu komanso kuchepetsa maganizo anu. Ndiye amapereka chiyani?

"Mukayang'anitsitsa maphunzirowa, zimawonekeratu kuti mafuta omwe mumadya ndi ofunika bwanji," akutero a Rebecca Blake, R.D., director of Clinical Nutrition ku Mount Sinai Beth Israel Hospital ku New York City. Nthawi zambiri, ofufuza adapeza zoyipa zomwe zimadza chifukwa cha zakudya zomwe zili ndi mafuta okhuta ngati nyama yankhumba, pizza, ndi ayisikilimu. (Sambani maphikidwe omwe mumawakonda ndi Malo Apamwamba a Zosakaniza Mafuta.)

Tiyeni tiyambire pachiyambi: Pakafukufuku waposachedwa kwambiri, wofalitsidwa mu Neuropsychopharmacology, makoswe omwe amadya chakudya chodzaza mafuta okhutira kwamasabata asanu ndi atatu adayamba kuchepa ndi neurotransmitter dopamine. "Dopamine ndi mankhwala omwe amamva bwino muubongo ndipo akapanga kapena kutengeka pang'ono, amatha kuyambitsa kukhumudwa," akutero Blake. "Mankhwala ambiri opatsirana pogonana adapangidwa kuti athandizire kuwongolera kuchuluka kwa dopamine muubongo."

Kuphatikiza apo, kuchepa kwa dopamine kumatha kubweretsa kudya kwambiri. Ochita kafukufuku akuti ngati milingo ili yotsika, simumakondwera kapena kulandira mphotho pakudya momwe mumazolowera, ndiye kuti mutha kuchepa Zambiri zakudya zamafuta ambiri kuti mumve kuchuluka kwa chisangalalo chomwe mungayembekezere.

Komabe, izi sizinali zowona ndi mitundu yonse yamafuta. Ngakhale zakudya zonse zimakhala ndi shuga, mapuloteni, mafuta, ndi ma calorie ofanana, makoswe omwe amadya kwambiri mafuta a monounsaturated (mtundu womwe umapezeka mu nsomba zamafuta monga saumoni ndi mackerel, mafuta opangidwa ndi mbewu, walnuts, ndi peyala) didn Sindikukumana ndi zovuta zomwezo pamakina awo a dopamine monga omwe adasokoneza mitundu yodzaza.

Kafukufuku wina waposachedwapa, woperekedwa pamsonkhano wapachaka wa Society for the Study of Ingestive Behavior, anapeza kuti kudyetsa makoswe zakudya zamafuta ambiri kunakhudza mapangidwe a mabakiteriya omwe amapezeka mwachibadwa m'matumbo awo. Kusintha kumeneku kumabweretsa kutupa komwe kumawononga maselo amitsempha omwe amanyamula ma sign kuchokera m'matumbo kupita kuubongo. Zotsatira zake, zizindikiro zosamvekazo zinachepetsa momwe ubongo umakhudzidwira, zomwe zingayambitse kudya kwambiri ndi kunenepa, ofufuza akutero. Apanso, si mafuta onse omwe amayenera kuchititsa kuti mafuta odzaza ndi mafuta amawoneka ngati omwe amachititsa kutupa.

Kutengera ndi zomwe zapezazi, sikuti mafuta a nix ndiomwe amachititsa ngakhale izi, mafuta akhuta, sayenera kulembedwa, Blake akuti. "Zakudya zopatsa thanzi zomwe zimakhala ndi mafuta okhathamira nthawi zambiri zimakhala ndi zakudya zina zomwe thupi lanu limafunikira, monga chitsulo mu steak kapena calcium mkaka," akutero. M'malo mwake, Blake akuwonetsa kuti ungoyang'ana pakudya mafuta amtundu wa monounsaturated. Kupatula apo, zakudya zokhala ndi mafuta athanzi monga nsomba, mafuta a azitona, ndi mtedza zasonyezedwa kuti zimathandiza kuchepetsa mafuta a thupi ndipo zingathandize kupititsa patsogolo masewera olimbitsa thupi (pezani nkhani yonse mu The Truth About the Low-Carb High-Fat Diet). Kuphatikiza apo, Kudya Zakudya Zochepa Kwambiri Kusagwiritsa Ntchito Mafuta, komanso kudya zakudya zamafuta ambiri kungalimbikitsenso kusangalala kwanu - Ofufuza aku Ohio State adapeza kuti anthu omwe amadya mafuta a nsomba, omwe ali ndi omega-3 fatty acids, odziwa kuchepa kwa kutupa ndi nkhawa.

Kudya mafuta ambiri a monounsaturated kungasinthe chiŵerengero cha mafuta abwino ndi oipa omwe mumapezanso m'njira yopindulitsa."Mwatsoka, chiwerengero cha mafuta abwino kwa mafuta osayenera m'zakudya zakumadzulo ndi zoipa kwambiri," anatero Krzysztof Czaja, Ph.D., pulofesa wothandizira wa neuroanatomy ku yunivesite ya Georgia ndi wolemba wamkulu wa kafukufuku woyamba wotchulidwa. "Timadya mafuta ochulukirapo." Kukhala ndi thanzi labwino, mwa kudya mafuta ochulukirapo komanso mafuta ochepa sangawonongeke mosiyana.

"Izi sizikutanthauza kuti simudzakhalanso ndi pizza kapena steak," akutero Blake. Koma kudziwa zakudya zomwe zili pamndandanda wamafuta 'abwino' komanso zomwe zili pamndandanda wamafuta 'oyipa' kungakuthandizeni kupanga zosankha pazakudya zilizonse kuti mudye mafuta ambiri abwino kuti muthe kupeza zabwino zonse zokhala ndi ochulukirapo. mu zakudya zanu."

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