Kodi Mafuta Okhazikika Ndiye Chinsinsi cha Moyo Wautali?

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Mafuta okhuta amabweretsa malingaliro amphamvu. (Just Google "coconut mafuta pure poison" ndipo mudzawona.) Pali zotsogola mmbuyo ndi mtsogolo kuti ngati zilidi zosayenera. Ngakhale nzeru zanthawi zonse zimachepetsa mafuta okhutira, kafukufuku waposachedwa ali ndi anthu ambiri okayikira ngati akuyenera rap yake yoyipa. Kafukufuku Yemwe Akuyembekeza Kumidzi Kumidzi Epidemiology (PURE) wofalitsidwa mu The Lancet anapeza mgwirizano pakati pa kudya mafuta odzaza ndi kukhala ndi moyo wautali. (Zokhudzana: Kodi Nyama Yofiira *Zowona* Ndi Yoipa Kwa Inu?)

Izi ndi zomwe zidatsika: Anthu opitilira 135,000 ochokera kumayiko 21 adayankha mafunso okhudza zakudya zawo m'zaka zisanu ndi ziwiri. Ofufuza adalemba kuti ndi anthu angati omwe adamwalira ndi matenda amtima, sitiroko, kapena chifukwa china. Amayang'ana kuchuluka kwamafuta, ndikudya mafuta amtundu umodzi (monounsaturated, saturated, polyunsaturated) okhudzana ndi kufa. Pazochitika zilizonse (kuphatikiza mafuta odzaza) kudya kwambiri mafuta amtundu wina kumalumikizidwa ndi kufa kochepa. Kudya mafuta okwanira kwambiri kumalumikizidwa ndi chiwopsezo chotsika cha sitiroko-mfundo ina yamagulu adakhala mafuta.

Kutsitsimutsa mwachangu: Mafuta okhutitsidwa makamaka amachokera ku zakudya zopangidwa ndi nyama. Chomwe chimakhudza kwambiri mafuta odzaza ndi chakuti awonetsedwa kuti amakweza LDL (zoipa) cholesterol. Koma si zonse zakuda ndi zoyera. Chifukwa chimodzi, pali mkangano waukulu womwe umachitika wokhudza mafuta a kokonati, popeza ali ndi mafuta ambiri komanso amakhala ndi ma triglycerides apakatikati, omwe thupi limatha kuwotcha mwachangu. Pofuna kusokoneza zinthu, kafukufuku wina anasonyeza kuti kudya mafuta ochuluka ochokera ku mkaka kumachepetsa chiopsezo cha matenda a mtima, pamene kudya mafuta ochuluka a nyama kumawonjezera ngozi. (Zokhudzana: Zakudya Zapamwamba Zonenepa Kwambiri Keto Aliyense Angawonjezere Pazakudya Zawo)

Malangizo a zakudya ku U.S.pambali ndi lingaliro loti muchepetse mafuta odzaza mokomera mafuta a monounsaturated and polyunsaturated. USDA imalimbikitsa kudya zosakwana 10 peresenti ya ma calories patsiku kuchokera ku mafuta a saturated. Nenani kuti mumadya zopatsa mphamvu 2,000 patsiku. Izi zikutanthauza kudya mafuta okwana magalamu 20 kapena ochepera patsiku. American Heart Association ikulimbikitsa kukhala okhwima kwambiri, osapitirira 6 peresenti ya ma calorie ochokera ku mafuta okhuta tsiku lililonse. Ndipafupifupi magalamu 13 pazakudya zopatsa mphamvu 2,000 za kalori - kuchuluka komwe kumapezeka mu supuni imodzi ya mafuta a coconut. Malinga ndi olemba PURE owerengera, zomwe apeza zikugwirizana ndi kafukufuku yemwe akuwonetsa kuti m'maiko ena momwe mitundu yazakudya ndi yosiyana, palibe chifukwa choletsa izi. "Malangizo apano amalimbikitsa kudya kwamafuta ochepa (30% yamagetsi) ndikuchepetsa mafuta okhala ndi mafuta ochepera 10% ya mphamvu powasinthanitsa ndi mafuta osakwanira," adalemba. Koma malangizowa achokera ku mayiko aku US ndi Europe komwe kusowa kwa zakudya m'thupi sikudetsa nkhawa. M'malo mwake, kudya zakudya zina mopambanitsa ndiko chifukwa chake. Chifukwa chake, ngakhale kuwonjezera mafuta amtundu uliwonse kungakhale kopindulitsa kwa anthu omwe ali ndi vuto loperewera zakudya m'thupi, zomwezo sizingakhale zoona ku U.S.

Mitu yambiri yokhudzana ndi kafukufuku wa PURE yakhala pamizere ya Nyama Yofiira ndi Tchizi Ndi Zabwino Kwambiri, Anyamata! Koma zotsatirazi siziyenera kutengedwa ngati umboni wotsimikizirika wakuti malangizo a zakudya a ku United States ayenera kusintha, akutero Taylor Wallace, Ph.D., pulofesa wa pa yunivesite ya George Mason. "Ndimakhala wochenjera ponena kuti 30% yamafuta omwe mumadya ndi abwino. Ndikuganiza kuti tawona kuti mtundu wamafuta ulidi wofunikira," akutero Wallace. "Ndingakulimbikitseni kuti muchepetse mafuta omwe mumadya mukamadya chifukwa tikudziwa kuti kudya mafuta ambiri kumatha kukweza cholesterol yanu yoyipa." Mwa kuyankhula kwina, mafuta onse samapangidwa mofanana. (Ichi ndichifukwa chake ndikofunikira kupeza mafuta athanzi okwanira.)

Ndiye ndichifukwa chiyani mafuta okhutira kwambiri adalumikizidwa ndi moyo wautali? Chifukwa chimodzi, pali zabwino zambiri zomwe zalumikizidwa ndikuphatikiza nyama ndi mkaka muzakudya zanu. "Mkaka umapereka calcium, vitamini D, magnesium, ndi mapuloteni, ndipo nyama yofiira ikupereka mapuloteni ambiri ndi mavitamini ndi minerals osiyanasiyana omwe ali ofunika kwambiri pa thanzi la mafupa," akutero Wallace. Kuphatikiza apo, monga momwe olembawo adanenera, kuwonjezera mafuta odzaza akhoza kukhala ndi zotsatira zosiyana m'malo osiyanasiyana. Wallace anati: "Ngati mungayang'ane madera ochepera padziko lapansi, kuperewera kwa zakudya m'thupi chifukwa chochepa chakudya ndikofala." "Mukapatsa anthu omwe ali ndi njala mkaka wokhala ndi mafuta ambiri kapena nyama yosakonzedwa, mungachepetse chiopsezo cha kufa kwa anthuwa chifukwa chakuti mukupatsa anthu omwe ali ndi njala zopatsa mphamvu zomwe amafunikira kuti apulumuke." Simudzakhalanso ndi zotsatira zabwino zomwezi pagulu lodyetsedwa bwino.

Apanso, zabwino ndi zoyipa zamafuta okhutira zimakhala zovuta. Pepani, okonda ziphuphu-phunziroli silikutanthauza kuti muyenera kuchepetsa kuchepetsa mafuta, koma zitha kunena kuti malangizo omwe akhazikitsidwa mdziko limodzi sayenera kugwiritsidwa ntchito kulikonse.

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