Kodi Mkaka Wathunthu Ndi Wabwino Kuposa Wochepa Mafuta Ndi Mkaka Wopanda Mkaka?

Zamkati

• Mitundu Yosiyana Ya Mkaka: Yonse, Yotsika-Mafuta ndi Yotapira
• N 'chifukwa Chiyani Mkaka Wathunthu Nthawi Zina Umakhala Wosadetsa?
• Kodi Muyeneradi Kuopa Mafuta Okhuta?
• Kumwa Mkaka Wathunthu Kungakuthandizeni Kuchepetsa Kulemera Kwanu
• Mkaka Wonse Ungachepetse Chiwopsezo Cha Matenda Aakulu
• Ubwino Wa Mkaka Wotulutsa Ndi Kuwerengera Kwake Kwochepa Kwambiri
• Tengani Uthenga Wanyumba

Mkaka ndi chimodzi mwa zakumwa zopatsa thanzi kwambiri padziko lapansi.

Ndicho chifukwa chake ndizofunika kwambiri pamasana a sukulu ndipo ndi chakumwa chotchuka cha anthu azaka zonse.

Kwa zaka makumi ambiri, malangizo azakudya amalimbikitsa zakumwa za mkaka zochepa kwa aliyense wazaka zopitilira ziwiri ().

Komabe, m'zaka zaposachedwa, asayansi akhala akukayikira malangizowo.

Kafukufuku waposachedwa akuwonetsa kuti kusamba sikungakhale njira yabwinoko pankhani yamkaka.

Mitundu Yosiyana Ya Mkaka: Yonse, Yotsika-Mafuta ndi Yotapira

Pali mitundu ingapo ya mkaka mumayendedwe amkaka m'masitolo ambiri.

Amasiyana kwambiri ndi mafuta. Mkaka wathunthu nthawi zina umatchedwa "mkaka wokhazikika" chifukwa kuchuluka kwa mafuta mumenemo sikunasinthidwe. Mkaka wochuluka ndi 1% umapangidwa pochotsa mafuta mkaka wonse.

Zakudya zamafuta zimayezedwa ngati kuchuluka kwa madzi onse, kulemera kwake.

Nawa mafuta omwe ali mumitundu yamkaka yotchuka:

• Mkaka wonse: 3.25% mafuta amkaka
• Mkaka wopanda mafuta ochepa: 1% mafuta amkaka
• Kutulutsa: Ochepera 0,5% mafuta amkaka

Gome ili limafotokozera mwachidule michere ya m'kapu imodzi (237 ml) yamitundu ingapo yamkaka:

Chifukwa mafuta amakhala ndi ma calories ambiri kulemera kuposa michere ina iliyonse, mkaka wokhala ndi mafuta ambiri amakhala ndi ma calories ambiri (2, 3, 4).

Vitamini D ndi michere ina yomwe imatha kusiyanasiyana kutengera mafuta. Ndi mavitamini osungunuka mafuta, chifukwa chake mumkaka mwachilengedwe amapezeka mumafuta okha. Komabe, opanga mkaka ambiri amawonjezera vitamini D mkaka, chifukwa chake mtundu uliwonse umakhala ndi mavitamini D ofanana.

Monga momwe mwazindikira, chimodzi mwazofunikira kwambiri pakati pa mitundu ya mkaka ndi zomwe zili ndi omega-3.

Omega-3 fatty acids amalumikizidwa ndi maubwino ambiri azaumoyo, kuphatikiza thanzi lam'mutu ndi ubongo komanso chiopsezo chochepa cha khansa. Mukakhala ndi chikho chamafuta chochuluka, imakulitsa omega-3 (,).

Kuphatikiza apo, kafukufuku wasonyeza kuti mkaka wathunthu wamchere umakhala ndi omega-3s ochulukirapo kuposa mkaka wathunthu ().

Kusiyanitsa kwakukulu pakati pa mitundu ya mkaka yomwe ilipo ndi mafuta omwe ali nawo. Mkaka wonse uli ndi mafuta ambiri ndi ma calories kuposa mkaka wochepa.

N 'chifukwa Chiyani Mkaka Wathunthu Nthawi Zina Umakhala Wosadetsa?

Kwa zaka zambiri, malangizo azakudya akhala akulangiza anthu kupewa mkaka wonse, makamaka chifukwa cha mafuta.

Malangizo okhudzana ndi zakudya zambiri amalangiza kuchepetsa mafuta okhathamira chifukwa chogwirizana ndi matenda amtima.

Kafukufuku wina wasonyeza kuti mafuta okhathamira amakweza mafuta m'thupi, ndipo ofufuza amadziwa kuti kuchuluka kwama cholesterol kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima (8).

Kutengera izi, akatswiri adaganiza kuti mafuta okhathamira ayenera kuwonjezera ngozi ya matenda amtima. Komabe, panalibe umboni woyesera wotsimikizira kuti izi zinali zowona (8).

M'zaka za m'ma 1970, malamulo aboma adakhazikitsidwa potengera kulumikizana uku pakati pa mafuta okhathamira ndi matenda amtima. Zotsatira zake, malangizo aboma adalangiza anthu kuti achepetse kudya kwamafuta.

Chikho (237 ml) cha mkaka wathunthu chimakhala ndi magalamu 4.6 amafuta okhathamira, omwe ali pafupifupi 20% ya kuchuluka kwa tsiku ndi tsiku kovomerezedwa ndi Malangizo a Zakudya ku 2015 aku America ().

Pachifukwa ichi, malangizowo amalimbikitsa kudya mkaka wochepa kwambiri kapena wopanda mkaka (2).

M'zaka zaposachedwa, malingaliro awa akhala akukayikiridwa. Tsopano pali zambiri zoyesera zosonyeza kuti kudya mafuta okhutira sikuyambitsa matenda amtima (8).

M'mbuyomu, mkaka wonse unkadziwika kuti ndi wopanda thanzi chifukwa chakhuta mafuta, koma kafukufuku waposachedwa sagwirizana ndi izi.

Kodi Muyeneradi Kuopa Mafuta Okhuta?

Pali umboni wochepa kwambiri wasayansi womwe ukusonyeza kuti muyenera kupewa mafuta odzaza ndi zakudya zanu (, 10).

M'malo mwake, kuwunikanso kafukufuku 21 kunatsimikizira kuti palibe umboni wofunikira woti mafuta odzaza amachulukitsa chiopsezo cha matenda amtima ().

Lingaliro lakale ndiloti mafuta okhutira amachulukitsa mafuta m'thupi ndipo mafuta ambiri amachulukitsa chiwopsezo cha matenda amtima.

Komabe, ubale wapakati pa mafuta odzaza ndi cholesterol ndi wovuta kwambiri kuposa pamenepo.

Mafuta okhuta amachulukitsa magazi anu a cholesterol yotsika kwambiri ya lipoprotein (LDL), yomwe imadziwika kuti cholesterol "choyipa".

Koma chomwe chimanyalanyazidwa nthawi zambiri ndikuti mafuta okhathamira nawonso amakweza milingo ya cholesterol yochuluka kwambiri ya lipoprotein (HDL), cholesterol "chabwino". HDL imakhala ndi chitetezo chamatenda amtima (8, 12).

Kuphatikiza apo, si LDL yonse yomwe ndi yoopsa.

Pali mitundu yosiyanasiyana ya LDL ndipo ndi tinthu tating'onoting'ono kwambiri, tating'ono ta LDL zomwe zimawononga kwambiri mtima ndi mitsempha (13,, 15, 16, 17).

Chosangalatsa ndichakuti, mafuta okhathamira amasintha LDL kuchoka kuzing'ono, tinthu tating'onoting'ono kukhala tinthu tating'onoting'ono tosavulaza (,).

Palibe umboni wotsimikiza kuti mafuta okhutira amawonjezera ngozi ya matenda amtima. Mafuta okhuta amachulukitsa LDL, koma osati mtundu wowononga kwambiri wa LDL. Imakwezanso milingo yabwino ya HDL.

Kumwa Mkaka Wathunthu Kungakuthandizeni Kuchepetsa Kulemera Kwanu

Anthu ambiri amapewa kumwa mkaka wonse chifukwa amaganiza kuti mafuta owonjezerawo ndi zonenepa zidzawonjezera kunenepa.

Chochititsa chidwi, mwina mwina ndizowona. Kafukufuku wambiri wasonyeza kuti kumwa mkaka wamafuta ambiri, monga mkaka wathunthu, zitha kuthandizira kupewa kunenepa.

Pakufufuza kumodzi, 11 kuchokera pa kafukufuku wa 16 adapeza kuyanjana pakati pakudya mkaka wamafuta kwambiri komanso chiopsezo chochepa kwambiri cha kunenepa kwambiri ().

Kafukufuku wina wamkulu kwambiri adati azimayi omwe amadya mkaka wochuluka kwambiri wamkaka anali ocheperako pakapita nthawi ().

Kafukufuku wina wa amuna 1,782 adapeza kuti omwe adadya kwambiri mkaka wokhala ndi mafuta ambiri anali ndi chiopsezo chotsika kwambiri cha 48% chokhala ndi kunenepa m'mimba, poyerekeza ndi amuna omwe amadya kwapakati.

Pakafukufuku womwewo, amuna omwe anali ndi vuto lochepa la mkaka wokhala ndi mafuta ambiri anali ndi chiwopsezo chachikulu cha 53% cha kunenepa kwambiri m'mimba ().

Izi ndizofunikira chifukwa kunenepa kwambiri m'mimba, momwe mafuta amadziunjikira m'chiuno, atha kukhala kunenepa kwambiri.

Kafukufuku apeza kuti kukhala ndi mafuta mozungulira pakati kumawonjezera chiopsezo chofa matenda a mtima ndi khansa (23, 24).

Chiyanjano pakati pa mkaka ndi kasamalidwe ka kulemera kwakhala mutu wazofufuza kwazaka zingapo ndipo zomwe zapezeka sizikugwirizana.

Komabe, ambiri mwa maphunzirowa amaphatikizapo mitundu yonse ya mkaka kapena amayang'ana kwambiri mkaka wopanda mafuta (,,).

M'maphunziro omwe amayang'ana mkaka wokha womwe uli ndi mafuta ambiri, monga mkaka wathunthu, pali kulumikizana kosasinthasintha pakati pa mkaka wamafuta ambiri ndi thupi lochepa.

Kafukufuku wa azimayi pafupifupi 20,000 adapeza kuti omwe amamwa mkaka umodzi patsiku anali ochepera 15% ochepera zaka 9 kuposa azimayi omwe samamwa mkaka kapena mkaka wamafuta ochepa).

Anthu omwe amamwa mkaka wathunthu amalemera pang'ono. Palibe umboni kuti kumwa mkaka wathunthu m'malo mopepuka kumakupatsani kunenepa.

Mkaka Wonse Ungachepetse Chiwopsezo Cha Matenda Aakulu

Sikuti pali umboni wa sayansi wotsimikizira kuti mafuta odzaza mkaka wonse amayambitsa matenda amtima, koma kafukufuku wambiri awonetsa kuti kumwa mkaka wonse kumakhudzana ndi thanzi.

Kafukufuku wambiri wasonyeza kuti kumwa mkaka wonse kumayenderana ndi chiopsezo chochepa cha matenda amadzimadzi.

Matenda amadzimadzi ndi dzina lomwe limaperekedwa pagulu lazinthu zowopsa, kuphatikiza insulin kukana, kunenepa kwambiri m'mimba, kutsika kwa HDL ndi milingo yayikulu ya triglyceride.

Zinthu zoopsa izi zikakhala pamodzi, chiopsezo chanu cha matenda ashuga ndi mtima chimakhala chachikulu ().

Kafukufuku wa anthu opitilira 1,800 adapeza kuti achikulire omwe amadya kwambiri mkaka wokhala ndi mafuta ambiri ali ndi chiopsezo chotsika ndi 59% cha matenda amadzimadzi kuposa achikulire omwe amadya kwambiri ().

Kafukufuku wa 2016 wa akulu pafupifupi 10,000 adapeza kuti mkaka wamafuta kwambiri umalumikizidwa ndi kuchepa kwa matenda amadzimadzi. Kafukufukuyu sanapeze zopindulitsa zomwe zimakhudzana ndi mkaka wopanda mafuta ().

Mafuta amchere amkaka wathunthu amatha kukhala ndi thanzi labwino.

Pakafukufuku umodzi waukulu, anthu omwe ali ndi mafuta ochuluka kwambiri omwe amachokera mkaka m'magazi awo anali ndi 44% yotsika kwambiri ya matenda ashuga kuposa omwe ali ndi otsika kwambiri ().

Kumwa mkaka wonse kungakhale ndi maubwino ena odziwika kuphatikiza kuberekana kowonjezera komanso chiopsezo chochepa cha khansa yam'matumbo. Komabe, umboniwo ulibe mphamvu (, 34).

Kumwa mkaka wathunthu kumatha kukhala ndi thanzi labwino, kuphatikiza kuchepa kwa matenda amadzimadzi.

Ubwino Wa Mkaka Wotulutsa Ndi Kuwerengera Kwake Kwochepa Kwambiri

Pali nthawi zina pomwe mkaka wocheperako ungakhale chisankho chabwino pazakudya zanu.

Ngati mukutsata zakudya zonenepetsa kwambiri, mwachitsanzo, ma calories owonjezera 63 omwe mungapeze mukamwa kapu (237 ml) ya mkaka wathunthu m'malo mopitilira akhoza kukhala ochuluka kuposa momwe mungakwaniritsire.

Mkaka wochuluka umaperekanso mwayi wokhala ndi mapuloteni ochepa kwambiri. Mkaka wonse wamkaka ndi mkaka wambiri umakhala ndi pafupifupi 8 magalamu a mapuloteni pa chikho.

Komabe, mkaka wonse, mapuloteni amapanga 22% yokha ya ma calories, pomwe amapanga 39% ya ma calories mu mkaka wochepa.

Mkaka wochuluka "umakhala wochuluka kwambiri," kutanthauza kuti umapereka mavitamini ndi michere yambiri yokhala ndi zopatsa mphamvu zochepa.

M'malo mwake, mkaka wocheperako ndi chimodzi mwamagawo olemera kwambiri a calcium, opatsa 300 mg pa chikho chilichonse. Izi ndizoposa kashiamu mkaka wathunthu, womwe ndi 276 mg pa chikho.

Ngati mukufuna kuwonjezera kashiamu koma simungakwanitse kupeza ma calories owonjezera pazakudya zanu, mkaka wochuluka ndiye njira yopita.

Mkaka wochuluka umapereka mapuloteni ndi calcium yonse yomwe mkaka wonse umachita, koma ndi ma calories ochepa.

Tengani Uthenga Wanyumba

Malangizo oti mupewe mkaka wonse atha kukhala kuti anali odziwika kale, koma sizothandizidwa ndi sayansi.

Pakhoza kukhala zochitika zina pamene mkaka wocheperako ndiye chisankho chabwino kwambiri, koma kwa anthu ambiri, mkaka wonse umapatsa zabwino zowonjezera thanzi kuposa mkaka wocheperako komanso wamafuta ochepa.

Kumwa mkaka wathunthu pafupipafupi kungakuthandizeni kuti muchepetse kunenepa kwanu pakapita nthawi ndikuchepetsa chiopsezo cha matenda amadzimadzi.