Kodi mafuta Okhutira Ndiabwino?

Zamkati

• Kodi mafuta okhathamira ndi chiyani ndipo nchifukwa ninji adapeza rap yoipa?
• Mphamvu yamafuta okhathamira pa thanzi la mtima
• Kudya mafuta kokwanira kumawonjezera chiwopsezo cha matenda amtima, koma osati matenda amtima omwe
• Zovuta zina pazakudya kwamafuta okwanira
• Kodi mafuta okhutira alibe thanzi?
• Mafuta okhuta ngati gawo la chakudya chopatsa thanzi
• Mfundo yofunika

Zotsatira za mafuta okhutira paumoyo ndiimodzi mwamitu yovuta kwambiri pazakudya zonse.

Ngakhale akatswiri ena amachenjeza kuti kumwa mopitirira muyeso - kapena kuchuluka pang'ono - kumatha kusokoneza thanzi, ena amati mafuta okhutira samakhala ovulaza mwachilengedwe ndipo amatha kuphatikizidwa ngati gawo la chakudya chopatsa thanzi ().

Nkhaniyi ikufotokoza zamafuta okhathamira ndipo imalowerera mwakuya pazomwe zapezedwa mu kafukufuku wazakudya kuti ziwunikire mutu wofunikawu komanso womwe anthu samamvetsetsa.

Kodi mafuta okhathamira ndi chiyani ndipo nchifukwa ninji adapeza rap yoipa?

Mafuta ndi mankhwala omwe amatenga gawo lofunikira pamitundu yambiri yathanzi la munthu. Pali mitundu itatu yayikulu ya mafuta: mafuta okhutira, mafuta osakwaniritsidwa, ndi mafuta opitilira. Mafuta onse amapangidwa ndi ma kaboni, haidrojeni, ndi ma molekyulu a oxygen ().

Mafuta okhuta amadzaza ndi ma molekyulu a haidrojeni ndipo amakhala ndi mgwirizano umodzi pakati pa mamolekyulu a kaboni. Kumbali inayi, mafuta osakwaniritsidwa amakhala ndi mgwirizano umodzi pakati pa mamolekyu a kaboni.

Kuchulukitsa uku kwa mamolekyu a haidrojeni kumapangitsa kuti mafuta okhathamira azikhala olimba kutentha, mosiyana ndi mafuta osakwanira, monga mafuta a azitona, omwe amakhala amadzimadzi kutentha.

Kumbukirani kuti pali mitundu yambiri ya mafuta okhathamira kutengera kutalika kwa unyolo wa kaboni, kuphatikiza mafuta amfupi, atali-, apakatikati, komanso atali kwambiri - zonse zomwe zimakhudza thanzi lawo.

Mafuta okhuta amapezeka mumankhwala a nyama monga mkaka, tchizi, ndi nyama, komanso mafuta otentha, kuphatikiza coconut ndi mafuta amanjedza ().

Mafuta okhuta nthawi zambiri amalembedwa ngati mafuta "oyipa" ndipo amagawidwa nthawi zambiri ndi mafuta osunthika - mtundu wamafuta omwe amadziwika kuti amayambitsa mavuto azaumoyo - ngakhale umboni wokhudzana ndi thanzi la mafuta okhutira satengera.

Kwa zaka makumi ambiri, mabungwe azaumoyo padziko lonse lapansi alimbikitsa kuti mafuta azikhala ochepa kwambiri ndikuwachotsera mafuta azamasamba osakanikirana kwambiri, monga mafuta a canola, kuti achepetse chiwopsezo cha matenda amtima ndikulimbikitsa thanzi lathunthu.

Ngakhale malangizowo, kuchuluka kwa matenda amtima - omwe adalumikizidwa ndi mafuta omwe akudya - awonjezeka, monga kunenepa kwambiri ndi matenda ena, monga mtundu wa 2 shuga, womwe akatswiri ena amawadzudzula chifukwa chogwiritsa ntchito kwambiri zakudya zopatsa mafuta, () .

Kuphatikiza apo, maphunziro angapo, kuphatikiza kuwunika kwakukulu, amatsutsana ndi malingaliro kuti mupewe mafuta odzaza m'malo mwake mumadya mafuta azamasamba ndi zakudya zopatsa mafuta, zomwe zimabweretsa chisokonezo kwa ogula (,,).

Kuphatikiza apo, akatswiri ambiri amati macronutrient imodzi sangayimbidwe mlandu pakukula kwa matenda komanso kuti chakudya chonsecho ndichofunika.

Mafuta okhuta amapezeka muzogulitsa nyama ndi mafuta otentha. Kaya mafuta awa amachulukitsa chiopsezo cha matenda ndi nkhani yotsutsana, pomwe zotsatira zowerengera zikuthandizira mbali zonse ziwiri za mkanganowo.

Mphamvu yamafuta okhathamira pa thanzi la mtima

Chimodzi mwazifukwa zazikulu zakuyamikira kuti mafuta osakwanira azisamalidwa ndichakuti mafuta akamagwiritsa ntchito mafuta amatha kuonjezera matenda ena amtima, kuphatikizapo cholesterol cha LDL (choyipa).

Komabe, nkhaniyi si yakuda komanso yoyera, ndipo ngakhale zikuwonekeratu kuti mafuta okhutira nthawi zambiri amawonjezera zina mwaziwopsezo zamatenda amtima, palibe umboni wotsimikizika woti mafuta okhathamira amawonjezera chiwopsezo cha matenda amtima.

Kudya mafuta kokwanira kumawonjezera chiwopsezo cha matenda amtima, koma osati matenda amtima omwe

Kafukufuku wambiri wasonyeza kuti kudya kwamafuta ambiri kumawonjezera ziwopsezo zamatenda amtima, kuphatikiza LDL (yoyipa) cholesterol ndi apolipoprotein B (apoB). LDL imatumiza mafuta m'thupi. Kuchuluka kwa tinthu tating'onoting'ono ta LDL, kumawonjezera chiopsezo cha matenda amtima.

ApoB ndi protein komanso gawo lalikulu la LDL. Amawonedwa ngati wolosera zamtsogolo zowopsa zamatenda amtima ().

Kudyetsa mafuta kokwanira kumawonetsedwa kuti kumawonjezera ziwopsezo zonsezi, komanso LDL (yoyipa) mpaka chiwonetsero cha HDL (chabwino), chomwe chimayambitsanso matenda a mtima (,).

HDL imateteza mtima, ndipo kukhala ndi mafuta ochepetsa mafutawa kumayambitsidwa ndi chiopsezo chowonjezeka cha matenda amtima komanso mavuto amtima (,).

Komabe, ngakhale kafukufuku wopangidwa bwino adawonetsa ubale pakati pakudya mafuta kwambiri ndi zomwe zimawopsa chifukwa cha matenda amtima, kafukufuku walephera kupeza kulumikizana kwakukulu pakati pa kudya mafuta kwambiri ndi matenda amtima wokha.

Kuphatikiza apo, kafukufuku wapano sakuwonetsa kuyanjana kwakukulu pakati pakudya mafuta kwambiri ndi zonse zomwe zimayambitsa kufa kapena sitiroko (,,,,,).

Mwachitsanzo, kuwunika kwa 2014 kwamaphunziro 32 omwe adaphatikizira anthu 659,298 sanapeze mgwirizano uliwonse pakati pakudya mafuta kwambiri ndi matenda amtima ().

Kafukufuku wa 2017 yemwe adatsata anthu 135,335 ochokera kumayiko 18 kwa zaka pafupifupi 7.4 adawonetsa kuti kudya mafuta kokwanira sikunakhudzidwe ndi sitiroko, matenda amtima, matenda amtima, kapenaimfa yokhudzana ndi matenda amtima ().

Kuphatikiza apo, zomwe zapezedwa m'maphunziro owongoleredwa mwachisawawa zikuwonetsa kuti upangiri wadziko lonse woti usinthe mafuta odzaza ndi mafuta a omega-6 olemera a polyunsaturated mwina sangachepetse chiopsezo cha matenda amtima ndipo atha kukulitsa kufalikira kwa matenda (,).

Komabe, pakhala pali zotsutsana, zomwe zitha kuchitika chifukwa cha zovuta kwambiri pamutuwu komanso kapangidwe kake ndi zolakwika pakufufuza komwe kulipo, kuwunikira kufunikira kwamaphunziro okonzekera bwino mtsogolo ofufuza nkhaniyi ().

Komanso, nkofunika kukumbukira kuti pali mitundu yambiri ya mafuta okhutira, iliyonse imakhala ndi zotsatira zake pa thanzi. Kafukufuku wambiri wofufuza zamankhwala okhutira ndi chiopsezo cha matenda amakambirana zamafuta ambiri, omwe amakhalanso ovuta.

Zovuta zina pazakudya kwamafuta okwanira

Ngakhale zovuta zake pamatenda amtima ndizofufuzidwa kwambiri komanso zotsutsana, mafuta okhutira amathandizidwanso ndi zovuta zina, monga kutukuka kowonjezeka komanso kuchepa kwamaganizidwe.

Mwachitsanzo, kafukufuku mwa azimayi 12 adapeza kuti, poyerekeza ndi mafuta omwe alibe mafuta ambiri kuchokera ku mafuta a hazelnut, chakudya chambiri chokhala ndi mafuta okhathamira kuchokera ku 89% yamafuta amanjedza chimachulukitsa mapuloteni otupa a interleukin-1 beta (IL -1 beta) ndi interleukin-6 (IL-6) ().

Umboni wina ukusonyeza kuti mafuta okhathamira amalimbikitsa kutupa pang'ono mwa kutsanzira zochita za poizoni wa bakiteriya wotchedwa lipopolysaccharides, omwe ali ndi machitidwe olimba am'magazi ndipo amatha kuyambitsa kutupa ().

Komabe, kafukufuku mderali sanakwaniritsidwe, ndi maphunziro ena, kuphatikiza kuwunikanso kwa 2017 kwamilingo yoyendetsedwa mosasinthika, osapeza mayanjano ofunikira pakati pa mafuta odzaza ndi kutupa ().

Kuphatikiza apo, kafukufuku wina wasonyeza kuti mafuta okhutira atha kukhala ndi zovuta pamaganizidwe, njala, ndi metabolism. Komabe, kafukufuku wa anthu m'malo amenewa ndi ochepa ndipo zomwe apeza sizigwirizana (,,).

Kafukufuku wowonjezera amafunikira kuti afufuze maulalo omwe angatheke asanapange mfundo zamphamvu.

Ngakhale kudya mafuta kokwanira kumatha kuwonjezera zoopsa zamatenda amtima, kafukufuku sanawonetse kulumikizana kwakukulu pakati pake ndi matenda amtima wokha. Kafukufuku wina akuwonetsa kuti zitha kusokoneza mbali zina zaumoyo, koma kafukufuku wina amafunika.

Kodi mafuta okhutira alibe thanzi?

Ngakhale kafukufuku akuwonetsa kuti kudya mitundu ina ya chakudya chokhala ndi mafuta okhutira kungasokoneze thanzi, izi sizingafanane ndi zakudya zonse zomwe zili ndi mafuta okhuta.

Mwachitsanzo, chakudya chokhala ndi mafuta okhathamira monga chakudya chofulumira, zinthu zokazinga, zinthu zouma zotsekemera, ndi nyama zosinthidwa mwina zimakhudza thanzi mosiyana ndi chakudya chokhala ndi mafuta ochulukirapo monga mkaka wathunthu wamafuta, nyama, ndi kokonati.

Vuto lina limangokhala pakungoyang'ana pa ma macronutrients osati pazakudya zonse. Kaya mafuta odzaza kapena owonjezera amachulukitsa chiopsezo cha matenda mwina zimadalira zakudya zomwe zikusinthidwa - kapena zomwe zikulowa m'malo - komanso mtundu wonse wa zakudya.

Mwanjira ina, zopatsa thanzi payekha sizoyenera chifukwa cha kukula kwa matenda. Anthu samadya mafuta okhaokha kapena ma carb. M'malo mwake, ma macronutrients awa amaphatikizidwa kudzera pakudya zakudya zomwe zimakhala ndi ma macronutrients.

Kuphatikiza apo, kuyang'ana kwambiri ma macronutrients ena m'malo mochita kudya kwathunthu sikuganizira mavuto azakudya, monga shuga wowonjezera, zomwe zitha kusokoneza thanzi.

Makhalidwe a moyo ndi majini ndizofunikira pachiwopsezo chomwe chiyenera kuganiziridwanso, popeza zonsezi zatsimikiziridwa kuti zimakhudza thanzi lathu lonse, zosowa za zakudya, komanso chiopsezo cha matenda.

Mwachiwonekere, zotsatira za zakudya zathunthu ndizovuta kuzifufuza.

Pazifukwa izi, zikuwonekeratu kuti maphunziro akuluakulu, opangidwa bwino amafunikira kusiyanitsa mayanjano ndi zowona.

Macronutrients aumwini samakhala ndi mlandu pakukula kwa matenda. M'malo mwake, ndi chakudya chonse chomwe chimafunikira.

Mafuta okhuta ngati gawo la chakudya chopatsa thanzi

Palibe funso kuti zakudya zokhala ndi mafuta ambiri zimatha kusangalatsidwa ngati gawo la chakudya chopatsa thanzi.

Zokometsera za coconut, kuphatikiza ma coconut osakoma ndi mafuta a coconut, udzu wothira mkaka wonse, ndi nyama yodyetsedwa ndi udzu ndi zitsanzo chabe za zakudya zopatsa thanzi zophatikizidwa ndi mafuta okhathamira omwe angakhudze thanzi.

Mwachitsanzo, kuwunika kwa kafukufuku kwawonetsa kuti kudya mkaka wathunthu wamafuta sikutenga nawo gawo kapena kumateteza chiwopsezo cha matenda amtima, pomwe mafuta a kokonati awonetsedwa kuti amalimbikitsa cholesterol ya HDL (chabwino) ndipo itha kupindulitsa kuwonda (,).

Kumbali inayi, kudya zakudya zosinthidwa zokhala ndi mafuta okhathamira, kuphatikiza zakudya zachangu ndi zakudya zokazinga, zakhala zikugwirizana ndi chiopsezo chowonjezeka cha kunenepa kwambiri, matenda amtima, ndi zina zambiri zathanzi (,).

Kafukufuku waphatikizaponso zakudya zomwe zili ndi zakudya zosasinthidwa zomwe zimatetezedwa kuzinthu zosiyanasiyana, kuphatikizapo kunenepa kwambiri komanso matenda amtima, komanso kuchepetsa zovuta zomwe zimayambitsa matenda, mosasamala kanthu za kapangidwe kake ka micronutrient (,,,,,,).

Zomwe zakhazikitsidwa pakufufuza kwazaka zambiri ndikuti chakudya chopatsa thanzi, choteteza matenda chiyenera kukhala ndi zakudya zopatsa thanzi, zopatsa thanzi, makamaka zakudya zazitali kwambiri, ngakhale zikuwonekeratu kuti zakudya zopatsa thanzi zomwe zili ndi mafuta okhathamira zitha kuphatikizidwanso.

Kumbukirani, ngakhale mutasankha mtundu wanji wazakudya, chofunikira kwambiri ndikulingalira bwino ndikukhathamiritsa - osasiyapo kanthu.

Chakudya chopatsa thanzi chiyenera kukhala ndi zakudya zambiri zopatsa thanzi, mosasamala kanthu za micronutrient. Mafuta okhuta amatha kuphatikizidwa ngati gawo la chakudya chopatsa thanzi.

Mfundo yofunika

Mafuta okhuta awonedwa ngati opanda thanzi kwazaka zambiri. Komabe, kafukufuku wapano akuwonetsa kuti zakudya zopatsa thanzi zamafuta ambiri zitha kuphatikizidwa ngati gawo la chakudya chopatsa thanzi.

Ngakhale kafukufuku wazakudya amayang'ana kwambiri ma macronutrients, ndizothandiza kwambiri kuyang'ana pazakudya zonse pokhudzana ndi thanzi lathunthu komanso kupewa matenda.

Kafukufuku wopangidwa bwino mtsogolo amafunikira kuti mumvetsetse ubale wovuta kwambiri pakati pa macronutrients ndi thanzi lathunthu, kuphatikiza mafuta okhutira.

Komabe, chomwe chimadziwika ndikuti kutsatira chakudya chokwanira, zakudya zosagulitsidwa ndikofunikira kwambiri paumoyo, mosasamala mtundu wamadyedwe omwe mungasankhe.