Chifukwa Chake Akazi Amafunikira Mafuta

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Ndi malingaliro olakwika wamba-o, musadye izo, ziri ndi mafuta ambiri mmenemo. Kulimbitsa thupi komanso kusakhala olimba chimodzimodzi amaganiza kuti amayi sayenera kukhala ndi mafuta, koma olemba William D. Lassek, MD ndi Steven J. C. Gaulin, Ph.D. ndiyenera kusagwirizana. M'buku lawo, Chifukwa Chomwe Akazi Amafunikira Mafuta: Momwe Zakudya 'Zathanzi' Zimatipangitsira Kunenepa Kwambiri ndi yankho lodabwitsa la Kutaya Iwo Kosatha, awiriwa amakambirana za izi - chifukwa chomwe azimayi amafunikira mafuta, kuphatikiza mafuta omwe akuyenera kudya tsiku lililonse.

"Lingaliro loti mafuta onse ndi oyipa komanso osawoneka bwino akuwoneka kuti akuchulukirachulukira, kaya zimabwera m'zakudya zathu kapena ndi gawo limodzi la matupi athu. Chimodzi mwazifukwa zake ndikuti chizindikiro cha chilichonse chomwe timagula chimayamba ndikulemba (nthawi zambiri chimakhala chokwera) ) peresenti ya 'chigamulo' chathu cha tsiku ndi tsiku cha mafuta," olembawo akutero. "Ndipo azimayi ambiri, ngakhale ambiri omwe ndi owonda kwambiri, amafuna kukhala ndi mafuta ochepa m'matupi awo. Koma pazochitika zonsezi-matupi ndi chakudya-mafuta amtundu wina ndi othandiza paumoyo, pomwe ena akhoza kukhala opanda thanzi."

Tidakumana ndi Lassek ndi Gaulin kuti tiulule zowona zambiri zamafuta zomwe muyenera kudziwa, chifukwa chake mukayamba kudya mafuta awa omwe amawanena, mukuchita bwino.

SHAPE: Tiuzeni za mafuta.

LASSEK NDI GAULIN (LG): Mafuta amabwera m'njira zitatu: saturated, monounsaturated, ndi polyunsaturated. Ambiri aife tamva kuti mafuta odzaza ndi opanda thanzi kwenikweni, koma ofufuza ambiri tsopano akufunsa ngati izi ndi zoona. Mafuta a monounsaturated, onga amafuta a azitona ndi a canola, amalumikizidwa ndi thanzi labwino. Mafuta a polyunsaturated ndiwo mafuta okhawo omwe timayenera kulandira kuchokera pazakudya zathu. Izi zimabwera m'mitundu iwiri, omega-3 ndi omega-6, ndipo zonse ndi zofunika.

Ngakhale pafupifupi aliyense amavomereza kuti kukhala ndi mafuta ambiri a omega-3 ndikopindulitsa, pali umboni wochulukirapo wosonyeza kuti mafuta ochulukirapo a omega-6 sangakhale abwino pakulemera kapena thanzi. Mitundu yosiyanasiyana yamafuta azakudya amalumikizidwa ndi mitundu yamafuta amthupi. Miyezo yapamwamba ya omega-6 imalumikizidwa ndi kuchuluka kwamafuta am'mimba osapatsa thanzi, pomwe omega-3 yapamwamba imalumikizidwa ndi mafuta athanzi m'miyendo ndi m'chiuno. Choncho pankhani ya mafuta, tiyenera "kuchita nuance."

MAWonekedwe: Nanga bwanji amayi amafunikira mafuta?

LG: Ngakhale azimayi amatha kugwira ntchito iliyonse kapena kusewera momwe angafunire, matupi awo adapangidwa kuti asinthe kukhala abwino kwambiri pakubala ana, ngakhale atasankha kapena ayi. Ana onsewa ndi apadera kwambiri pokhala ndi ubongo wokulirapo kuŵirikiza kasanu ndi kaŵiri kuposa mmene tingayembekezere nyama zina za kukula kwathu. Izi zikutanthauza kuti matupi azimayi amayenera kupereka zomangira zamaubongo akulu awa ali ndi pakati komanso akuyamwitsa ana awo omwe amasungidwa m'mafuta azimayi.

Chofunikira kwambiri chomanga ubongo ndi mafuta omega-3 otchedwa DHA, omwe amapanga pafupifupi 10 peresenti ya ubongo wathu osawerengera madzi. Popeza matupi athu sangapangitse omega-3 mafuta, amayenera kuchokera kuzakudya zathu. Pa nthawi yomwe ali ndi pakati komanso akuyamwitsa, zambiri mwa DHA iyi imachokera ku mafuta osungidwa a amayi, ndipo chifukwa chake amayi amafunika kukhala ndi mafuta ochulukirapo kuposa nyama zina (pafupifupi mapaundi 38 a mafuta mwa mkazi wolemera mapaundi a 120). Chifukwa chake azimayi ali ndi chosowa chosatsutsika cha mafuta mthupi lawo ndi mafuta omwe amadya.

MAFUNSO: Kodi tiyenera kupeza mafuta ochuluka motani tsiku lililonse?

LG: Si kuchuluka kwa mafuta komwe, koma mtundu wamafuta. Matupi athu amatha kupanga mafuta okhathamira komanso owonjezera kuchokera mu shuga kapena wowuma, chifukwa chake sitikhala ndizofunikira zochepa bola tili ndi ma carbs ambiri. Komabe, matupi athu sangathe kupanga mafuta a polyunsaturated omwe timafunikira ku ubongo wathu, kotero awa ayenera kubwera kuchokera ku zakudya zathu. Mafuta awa a polyunsaturated amawerengedwa kuti "ofunikira." Mitundu yonse iwiri yamafuta ofunikira-omega-3 ndi omega-6-ikufunika; amagwira ntchito zingapo zofunika, makamaka m'maselo a muubongo wathu.

MAFUNSO: Pakudya kwathu mafuta, kodi msinkhu komanso gawo la moyo zimatenga gawo?

LG: Kukhala ndi mafuta omega-3 ochuluka ndikofunikira pa gawo lililonse la moyo. Kwa amayi omwe angafune kudzakhala ndi ana mtsogolo, chakudya chambiri mu omega-3 ndichofunikira kwambiri kuti apange mafuta a DHA amthupi lawo, chifukwa mafuta amenewo ndi omwe ambiri a DHA amachokera pomwe ali woyembekezera ndi woyamwitsa.

Popeza pali umboni wina wosonyeza kuti omega-3 imathandizira kuti minofu igwire ntchito bwino, amayi otanganidwa kwambiri amapindula pokhala ndi zakudya zambiri. Kwa amayi achikulire, omega-3 ndiyofunikira kuti akhale ndi thanzi labwino komanso kuti muchepetse chiopsezo cha matenda a Alzheimer's. Kwa makanda ndi ana, kupeza mafuta omega-3 okwanira ndikofunikira kwambiri, chifukwa matupi awo ndi ubongo wawo zikukula ndikukula.MAWonekedwe: Kodi tingapeze kuti "mafuta abwino?"

LG: Mafuta abwino ndi mafuta ochuluka mu omega-3. DHA ndi EPA ndi mitundu yofunika kwambiri komanso yogwira ntchito ya omega-3, ndipo gwero lochulukirapo kwa onse awiri ndi nsomba ndi nsomba, makamaka nsomba zamafuta. Mafuta atatu okha a nsomba za m'nyanja ya Atlantic ali ndi mamiligalamu 948 a DHA ndi mamiligalamu 273 a EPA. Momwemonso nsomba zamzitini zamzitini zili ndi mamiligalamu 190 a DHA ndi 40 a EPA, ndipo nkhanu zimakhala zochepa. Tsoka ilo, nsomba zonse ndi nsomba za m'nyanja zilinso ndi mercury, poizoni wa muubongo, ndipo a FDA amalangiza kuti amayi ndi ana asakhale ndi ma ounces opitilira 12 a nsomba pa sabata, okhawo omwe ali ndi mercury yocheperako (tili ndi mndandanda mkati). bukhu lathu).

Makapisozi amafuta amafuta kapena madzi amatha kupereka gwero lowonjezera komanso lotetezeka la DHA ndi EPA chifukwa mafuta nthawi zambiri amatayidwa kuti atulutse mercury ndi zonyansa zina, ndipo DHA kuchokera ku algae imapezeka kwa omwe samadya nsomba. Mtundu woyambira wa omega-3, alpha-linolenic acid, ndi wabwino chifukwa ukhoza kusandulika kukhala EPA ndi DHA m'matupi athu, ngakhale osagwira bwino ntchito. Izi zimapezeka muzomera zonse zobiriwira, koma magwero abwino kwambiri ndi mbewu za fulakisi ndi mtedza, ndi mafuta a flaxseed, canola, ndi mtedza. Mafuta a monounsaturated, monga omwe ali mu azitona ndi mafuta a canola, amawonekanso kuti ndi opindulitsa pa thanzi.

MAWonekedwe: Nanga bwanji "mafuta oyipa?" Kodi tiyenera kupewa chiyani?

LG: Vuto lathu lapano ndikuti tili ndi njira, yochuluka kwambiri ya omega-6 muzakudya zathu. Ndipo chifukwa matupi athu "amadziwa" kuti mafuta awa ndiofunikira, amawasunga. Mafutawa amapezeka makamaka mu zakudya zokazinga monga tchipisi, batala, ndi zinthu zophika. Amawonjezeranso pazakudya zina zopangidwa kuti ziwonjezere mafuta, chifukwa mafuta amapangitsa zakudya kulawa bwino. Momwe mungathere, muchepetse zakudya zothamanga, zakudya zodyeramo, ndi zakudya zopangidwa kuchokera ku supermarket, chifukwa zakudya izi zimakhala ndi mafuta omega-6 ambiri.

Mtundu wachiwiri wa omega-6 womwe timapeza wochuluka kwambiri ndi arachidonic acid, ndipo umapezeka munyama ndi mazira ochokera ku nyama (makamaka nkhuku) zomwe zimadyetsedwa chimanga ndi mbewu zina, zomwe ndi mitundu ya nyama yomwe mumapeza m'misika.

MAFUNSO: Kodi kuchita masewera olimbitsa thupi ndikofunikira bwanji pakudya mafuta abwino?

LG: Zikuwoneka kuti pali mgwirizano wabwino pakati pa masewera olimbitsa thupi ndi mafuta a omega-3. Amayi omwe amachita masewera olimbitsa thupi amakhala ndi omega-3 m'magazi awo, ndipo omwe ali ndi milingo yayitali ya omega-3 amawoneka kuti ali ndi yankho labwino pakuchita masewera olimbitsa thupi. Kuchuluka kwa omega-3 DHA mu nembanemba ya maselo a minofu kumalumikizidwa ndi kuchita bwino komanso kupirira. Kuchita masewera olimbitsa thupi komanso kuchuluka kwa omega-3 pamodzi kungathandizenso amayi kuchepetsa thupi.

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