Zoona Zokhudza Mafuta

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Kwa zaka zambiri mafuta anali mawu onyansa, zomwe akatswiri anachenjeza kuti zitha kuvulaza mitima yathu komanso ziuno zathu. Kenako anatiuza kuti tingadye mochuluka mmene timafunira— bola tipewe dengu la buledi.

Mwamwayi, ofufuza tsopano asankha mafuta amtundu wanji omwe muyenera kudya komanso kuchuluka kwa zosowa zanu tsiku lililonse. Kuti zikhale zosavuta, taziphika mpaka kuzinthu zisanu ndi chimodzizi.

1. Mafuta sangakupangitseni kukhala wonenepa

Mutha kuganiza kuti mafuta omwe mumadya amachokera pakamwa panu mpaka m'chiuno, koma sizolondola kwenikweni. Zakudya zilizonse, kaya ndi mafuta, zimam'patsa mphamvu, kapena zomanga thupi, zimasandulika mafuta amthupi mukamadya kwambiri. Ngakhale mafuta amakhala ndi mafuta opitilira kawiri pa gramu ya protein ndi carbs (9 motsutsana ndi 4), kuphatikiza kuchuluka kwa chakudya chanu sikungafooketse kuyeserera kwanu. Ndipotu, kuwonjezera mafuta omwe mumadya kungakuthandizeni kuchepetsa thupi: Ofufuza a ku yunivesite ya Stanford anapeza kuti anthu omwe amadya zakudya zamafuta ochepa amataya kulemera kowirikiza kawiri m'miyezi iwiri kuposa omwe amatsatira ndondomeko ya mafuta ochepa.

2. Thupi lanu limalifuna

Kudya mosadukiza mabere a nkhuku opanda khungu komanso kusunga masaladi sikungokhala kopusa, kulinso kowopsa. Thupi la munthu silingakhale ndi moyo popanda mafuta. Kuphatikiza pa kukhala ngati gwero lazopereka mphamvu kumapereka chitetezero cha mafupa ndi ziwalo zanu ndikusunga tsitsi lanu ndi khungu lanu kukhala lathanzi.

Kuonjezera apo, mafuta amathandiza thupi lanu kuyamwa mavitamini, monga A, D, E, ndi K, kuchokera kuzinthu zonse zathanzi zomwe mumaunjikira pa mbale yanu. Zakudyazi zimachita chilichonse kulimbitsa mafupa anu kuti muteteze ku matenda amtima. Malinga ndi kafukufuku waposachedwa ku Ohio State University, anthu omwe adadya salsa yopangidwa ndi avocado (yomwe ili ndi mafuta abwino kwambiri) adatenga kanayi kowonjezera wa antioxidant lycopene komanso vitamini A wochulukirapo katatu kuchokera ku tomato kuposa omwe amamwa nonfat salsa.

3. Sikuti mafuta onse amapangidwa ofanana Komabe, musagwiritse ntchito mafuta amthupi lanu ngati chowiringula kuti mupumeko keke iliyonse ya chokoleti kapena chidutswa cha nyama yankhumba yomwe imadutsa njira yanu. "Pali mitundu yosiyanasiyana ya mamolekyu amafuta, ndipo ena ndi abwino kwambiri kwa inu kuposa ena," akutero Mo. Njira yosavuta yodziwira kusiyana kwake? Mafuta "oyipa" (okhutira ndi mafuta osungunuka) nthawi zambiri amapezeka muzakudya zopangidwa ndi nyama (monga nyama yang'ombe, tchizi, batala, ndi ma donuts), pomwe mafuta "abwino" (poly- ndi monounsaturated) amachokera ku nsomba ndipo zomera, monga nsomba, azitona ndi soya mafuta, mtedza, ndi mbewu.

Ndiye choyipa ndi chiyani pamafuta okhutitsidwa ndi a trans? Mwachidule, zimawononga mtima mwakulitsa kuchuluka kwa mitsempha yodzaza cholesterol ya LDL m'magazi anu. Mafuta a Trans amachepetsanso kuchuluka kwa mafuta a HDL cholesterol, omwe amathandizira kuchotsa mitsempha yamagazi yomwe imamangidwapo. M'malo mwake, kafukufuku wina ku Harvard adapeza kuti pa 5% iliyonse yomwe imawonjezera mafuta owonongedwa omwe mayi amadya, chiopsezo cha matenda amtima chimadumpha ndi 17 peresenti. Komano, mafuta abwino atha kukhala ndi zotsatirapo zosiyana—kuthekera kwa mkazi kutsika ndi 42 peresenti pa maperesenti asanu alionse a mafuta osatha.

Ndicho chifukwa chake akatswiri amalangiza kupeza pafupifupi mafuta anu onse kuchokera ku mafuta osakwaniritsidwa; ochepera 10 peresenti ayenera kuchokera ku mafuta odzaza ndi ochepera 1% kuchokera ku mafuta. Pofuna kuchepetsa kudya kwa mitsempha imeneyi, sankhani mapuloteni okhala ndi mafuta abwino, monga nyemba ndi nsomba, kapena mafuta ochepa, monga nkhumba, nkhuku, ndi mkaka wotsika kwambiri. Muyeneranso kusankha nyama yofiyira yoyera, sirloin, ndi chiuno chapamwamba. Pomaliza, werengani malembedwe azakudya pazakudya zosinthidwa ndikusankha omwe ali ndi mafuta ochepa kwambiri ndi zero magalamu amafuta pakatumikira.

4. Kutsika sikutanthauza zabwino nthawi zonse Ndizowona kuti kudya mafuta ambiri nthawi zambiri kumakhalanso ndi ma calories ambiri, zomwe zimapangitsa kuti mukhale ndi mwayi wokhala wonenepa komanso kukhala ndi matenda osachiritsika, monga matenda amtima ndi matenda ashuga, koma kutsika kwambiri kumathanso kukhala koipa pamoyo wanu. Kafukufuku mu Journal of the American Medical Association adapeza kuti anthu omwe amadya 20% yokha yamafuta awo amafuta anali ndi ziwalo zofanana ndi matenda amtima, stroko, ndi khansa zina monga omwe adadya pafupifupi kawiri.

Ndiye kuchuluka kwa michereyo ndikokwanira? Akatswiri amalimbikitsa kupeza pafupifupi 25 mpaka 35 peresenti ya zopatsa mphamvu zanu zonse kuchokera kumafuta. Kwa mkazi amene amadya ma calories 1,500 patsiku, ndiwo pafupifupi magalamu 50, kapena kuchuluka kwa ma ounces atatu a sirloin, theka la mapeyala, masupuni 2 a peanut butter, ndi makeke aŵiri. (Kuti muwone kuchuluka kwa zomwe mukufuna, pitani ku myfatstranslator.com.) Malangizowa sanapangidwe kuti azitsatiridwa tsiku lililonse. Ndikofunikira kwambiri kuti muchepetse kuchuluka kwamafuta omwe mumadya mkati mwa sabata, kutanthauza kuti mutha kudya mochulukira tsiku limodzi ndikuchepetsa pang'ono lotsatira.

5. Nsomba imakhala ndi mafuta abwino kwambiri Ngakhale kulibe mankhwala otere, omega-3 fatty acids amabwera pafupi kwambiri. Kafukufuku akuwonetsa kuti mafuta amtunduwu a polyunsaturated (omwe amapezeka m'madzi ozizira amadzi, monga nsomba, sardine, anchovies, and flounder, komanso flaxseed, walnuts, mazira olimba a omega-3, ndi nyama yofiira kuchokera ku nyama zodyetsedwa ndi udzu) zitha chitani zonse kuti muchepetse kuthamanga kwa magazi ndi kuchuluka kwama cholesterol kuti mulimbane ndi kukumbukira komanso kukonza khungu lanu. Akatswiri ena amati amatha kukulitsa kusangalala kwako ndikudzitchinjiriza ku kukhumudwa.

Kafukufuku ku Yunivesite ya Tufts adapeza kuti anthu omwe amachulukitsa kudya kwawo omega-3 fatty acids adachepetsa zovuta zawo zodwala mtima ndi 40 peresenti. Chifukwa chake, Institute of Medicine imalangiza kudya mamiligalamu 160 a omega-3s patsiku.

Koma si mitundu yonse ya omega-3s yomwe ili yopindulitsa mofanana. Ngakhale mitundu itatu yayikulu-ALA, DHA, ndi EPA-zonse zili zabwino kwa inu, omalizawa ndi omwe ali omenya matenda mwamphamvu kwambiri. Malo obzala, monga mtedza ndi mbewu, ndi komwe ALA imapezeka. EPA ndi DHA zimapezeka mu ndere, zomwe nsomba ndi nkhono zimadya, kuzipanga zonse kukhala magwero abwino. Kuti mukhale ndi michere yambiri, idyani nsomba ya salimoni kapena mtundu wina wa nsomba zamafuta osachepera kawiri pa sabata. Osati zimakupiza fillet? Sankhani kapisozi wamafuta a nsomba tsiku lililonse wopanda mercury ndi zowononga zina. Ndipo kwa chowonjezera chomwe chimathandizanso kukweza ma omega-3 amthupi mwanu monga nsomba zam'madzi zopanda nsomba - yesani chowonjezera cha DHA chochokera ku algae kapena mafuta a krill.

6. Zolemba "zopanda mafuta" zitha kusocheretsa Asayansi atatsimikizira kuti mafuta opatsirana amawopsa pamtima, opanga chakudya ambiri adalimbana kuti asinthe maphikidwe awo kuti awatchule kuti "alibe mafuta." Koma ngakhale zatsopano ndi zotsogola zilibe mafuta awa, ambiri adadzazidwa ndi mafuta okhathamira opanda thanzi ochokera kumaolivi, batala, kapena zina.

Ndikofunikanso kudziwa kuti simungakhulupirire zonse zomwe mumawerenga: Ngakhale zinthu zomwe zimanena kuti ndizopanda mafuta zitha kukhala ndi theka la gramu potumiza. Ngakhale kuti izi zingawoneke ngati zochepa, asayansi a Harvard adapeza kuti azimayi omwe amadya magalamu anayi patsiku amakhala ndi mwayi wokudwala matenda amtima katatu. Kuti muwone magwero obisika amafuta, pezani mndandanda wazowonjezera zamafuta ochepa a hydrogenated kapena kufupikitsa.

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