Kodi Mafuta a Azitona Amalimbikitsa Kuchepetsa Kunenepa?

Zamkati

• Muli mankhwala omwe amalimbikitsa kuchepa thupi
• Momwe mungagwiritsire ntchito maolivi pochepetsa thupi
• Mfundo yofunika

Mafuta a azitona amapangidwa pogaya azitona ndikutulutsa mafutawo, omwe anthu ambiri amakonda kuphika nawo, kuthira pizza, pasitala, ndi saladi, kapena kuviika mkate.

Zina mwazabwino zodziwika pakudya mafuta a azitona ndizotheka kuchepetsa kutupa, kuthandizira thanzi la mtima, komanso kutsika kwa magazi. Itha kukhala ndi zovuta zina zoteteza ku khansa komanso kuteteza thanzi laubongo (,,,).

Nkhaniyi ikufotokoza ngati mafuta azigwiritsidwe ntchito amalimbikitsira kuchepa.

Muli mankhwala omwe amalimbikitsa kuchepa thupi

Ubwino wambiri wamafuta azitona awonedwa potengera kutsatira chakudya cha ku Mediterranean.

Zakudya izi zimadziwika ndikudya zipatso, ndiwo zamasamba, mbewu zonse, mbatata, nyemba, mtedza, ndi mbewu. Ngakhale kuti chakudyacho nthawi zambiri chimaphatikizira nsomba, mafuta omwe amapezeka kwambiri ndi mafuta, komanso amalepheretsa nyama yofiira ndi maswiti (,,).

Mafuta a azitona amakhala ndi monounsaturated fatty acids (MUFAs), omwe amakhala ndi mgwirizano umodzi wosagwiritsa ntchito mpweya. Ma MUFA amakhala amadzimadzi kutentha.

Kafukufuku wina wakale wamasabata anayi adapeza amuna omwe ali onenepa kwambiri kapena onenepa kwambiri omwe adalowa m'malo mwa mafuta okhathamira ndi mafuta a monounsaturated muzakudya zawo adakhala ochepa koma ochepa kwambiri, poyerekeza ndi chakudya chambiri chokhudzana ndi mafuta, ngakhale sanasinthe kwenikweni mafuta kapena calorie kudya ( ).

Kafukufuku waposachedwa akuvomereza kuti mafuta osakwaniritsidwa amadzimadzi ndiopindulitsa kwambiri kuposa mafuta amtundu wambiri pakukhathamiritsa kwathanzi ().

Zakudya zomwe zili ndi mafuta a monounsaturated zawonetsedwanso kuti zipewe kunenepa komanso kuchuluka kwa mafuta pamaphunziro a nyama (,).

Kuphatikiza apo, maolivi ndi gwero lolemera la ma chain-chain triglycerides (MCTs), omwe akhala akuphunziridwa kwanthawi yayitali kuti athe kuchita nawo kuchepa thupi komanso kukonza (,,).

MCTs ndi triglycerides omwe ali ndi mafuta acid omwe amakhala ndi ma atomu a kaboni 6-12. Zimaphwanyidwa mwachangu ndikutenga chiwindi, pomwe zimatha kugwiritsidwa ntchito ngati mphamvu.

Ngakhale maphunziro ena apeza zotsatira zabwino za MCT pakuchepetsa thupi, ena sanapeze chilichonse.

Komabe, kafukufuku wina anayerekezera ma MCTs ndi ma triglycerides amtundu wautali, ndikupeza kuti MCTs zidapangitsa kuti pakhale kutulutsa kwakukulu kwa mahomoni ena okhudzana ndi chilakolako monga peptide YY, yomwe imalimbikitsa kudzaza ().

Kafukufuku wina akuwonetsa kuti MCTs imatha kulimbikitsa kuchepa thupi powonjezera kalori- ndi kuwotcha mafuta mthupi (,).

Mafuta a azitona ndi gwero labwino la mafuta otchedwa monounsaturated fatty acids ndi ma triglycerides apakatikati, onse omwe awonetsedwa kuti amapereka phindu mukaphatikizidwa pazakudya zochepetsa thupi.

Momwe mungagwiritsire ntchito maolivi pochepetsa thupi

Mafuta a maolivi atha kukhala othandiza kuchepetsa thupi, koma akuwoneka kuti ndi othandiza kwambiri akagwiritsidwa ntchito m'njira zina.

Ngakhale anthu ena amati mafuta a maolivi amatikita minofu atha kuthandiza kulimbikitsa kuchepa thupi, palibe kafukufuku wothandizira lingaliro ili. Izi zati, kafukufuku apeza kuti kutikita minofu kotere kumatha kuthandiza ana asanakwane msinkhu kunenepa ().

Chidziwitso china chodziwika ndichakuti kusakaniza mafuta ndi mandimu kumathandizira kuti muchepetse thupi. Komabe, izi ndichifukwa choti nthawi zambiri amagwiritsidwa ntchito ngati kuyeretsa komwe kumapangitsa kuti azikhala ndi kalori wochepa kwambiri ndipo chifukwa chake kutayika kwamafuta ndi minofu ().

Komabe, mafuta a azitona ophatikizidwa ndi chakudya chopatsa thanzi ndi nkhani ina.

Pali zopatsa mphamvu 119 ndi magalamu 13.5 a mafuta mu supuni imodzi (15 mL) yamafuta. Izi zitha kuwonjezera mwachangu zakudya zoletsedwa ndi ma calorie, chifukwa chake ndibwino kuphatikiza mafuta a azitona ochepa kuti asalimbikitse kunenepa ().

Kuwunikanso mwadongosolo kwamaphunziro 11 osinthidwa mosasamala adapeza kuti kutsatira zakudya zamafuta zamafuta osachepera masabata a 12 kunachepetsa kulemera kuposa kutsatira zakudya zowongolera ().

Mafuta a azitona amatha kugwiritsidwa ntchito ngati saladi, kuphatikiza pasitala kapena msuzi, kuthiridwa pitsa kapena masamba, kapena kuphatikiza zinthu zophikidwa.

Ngakhale mafuta a maolivi amatha kukhala opindulitsa pakuchepetsa kunenepa akagwiritsidwa ntchito pang'ono, pewani zonena kuti mafuta a maolivi amatikita ndi detoxes ndi yankho lanthawi yayitali.

Mfundo yofunika

Mafuta a azitona ndi gwero labwino la mafuta a monounsaturated and medium-chain triglycerides, onse omwe awonetsedwa kuti amapereka phindu lochepetsa.

Ngakhale pali zonena kuti mafuta a azitona amatha kugwiritsidwa ntchito ngati mafuta opaka kutikita minofu kapena poizoni, njira yothandiza kwambiri yogwiritsira ntchito maolivi pochepetsa thupi ndikuphatikizira muzakudya zanu zathanzi monga mafuta oyambira.

Kumbukirani kuti mafuta ochepa a maolivi amatha kupereka ma calories ambiri komanso kuchuluka kwa mafuta pazakudya zanu. Mwakutero, iyenera kugwiritsidwa ntchito pang'ono. Mafuta a azitona omwe amagwiritsidwa ntchito ngati chakudya chodyera monga chakudya cha ku Mediterranean atha kupindulitsa kwambiri kwakanthawi.