Ndi china chake pafupifupi aliyense yemwe ali ndi chidwi cha zakudya zowonjezera amadziwa : Mafuta okhuta ndi oipa kwa ife. Amatseka mitsempha yathu ndikupweteka mtima.
Komabe, posakhalitsa, anthu ambiri anaima kuti afunse ngati mafuta odzaza anali osayenera. Zambiri mwa "zowonjezera" zokhudzana ndi zakudya zomwe taganiza kuti zinali zoona kuyambira zaka za 1960 kapena zakhala zosatsutsika.
Ndipotu, Malangizo a Zakudya kwa Amwenye, omwe zakudya zopangidwa ndi pyramid komanso zakudya zapamwamba zakhala zikugwiritsidwa ntchito, zakhala zikusintha zaka zaposachedwapa. Aleka kugogomezera kufunikira kudya zakudya zochepa. Iwo tsopano amalangiza kuchepetsa shuga . Iwo anasiya lingaliro la nthawi yaitali kuti cholesterol mu zakudya ndi zoipa. Koma iwo akulangizanibe zoletsera zazikulu pa mafuta odzaza.
Kodi Mafuta Ambiri Okhutira Amaperekedwa Motani?
American Heart Association akulangiza kuti zopitirira 5 mpaka 6 peresenti ya makilogalamu zimachokera ku mafuta odzaza, omwe ali pafupifupi 12 magalamu a mafuta odzaza kwa munthu wamba omwe amadya makilogalamu 2,000 patsiku. Zomwe Zakudya Zakudya za 2015 za Amwenye zimalimbikitsa kuchepetsa mafuta okhutira ndi 10 peresenti ya makilogalamu, omwe ali pafupi 22 magalamu a mafuta odzaza.
Kodi mudadziwa kuti supuni ya mafuta ya maolivi imakhala ndi ma gramu awiri a mafuta okhutira?
Timaganizira za mafuta odzaza ndi mafuta ambiri monga zakudya za mkaka, mafuta a kokonati, koma mafuta onse ndi osakaniza mafuta osiyanasiyana, ndipo nthawi zambiri amakhala ndi mafuta odzaza.
Ichi ndicho chifukwa chachikulu chomwe zimavuta kudya chakudya monga mafuta odyera odzaza mafuta monga American Heart Association ikuyamikira. Zimakhalanso zovuta kupeza zakudya zonse zofunika zomwe zimalimbikitsidwa tsiku ndi tsiku pa zakudya zomwe zilibe mafuta odzaza.
Kotero, Chigamulo ndi Chiyani?
Ngakhale kudya mafuta ochulukitsidwa kwambiri kungakhale koipa kwa anthu ena, kapena mwinamwake muzinthu zina (monga chakudya china) ndi umboni woti uli woipa nthawi zonse ndipo aliyense sakhala bwino.
Kodi Takhulupirira Bwanji Kuti Mafuta Okhuta Ndi Oipa?
Ichi chinali chifukwa cha nkhondo pakati pa asayansi pakati pa gawo la zaka za zana la 20. Panalibe umboni wochuluka wokhutira mafuta umene umayambitsa matenda a mtima, ndipo umboni wochuluka umene unaperekedwa unali ndi zolakwa zambiri. Mwachitsanzo, muyeso yodziwika bwino, gulu lolemera lamtundu wochuluka linali ndi anthu ochuluka kwambiri omwe amasuta fodya mmenemo.
Kafukufuku omwe adawonetsedwa ndikuti pamene anthu adalowetsa mafuta odzaza ndi mafuta odzola, monga mafuta a chimanga, cholesterol yawo ya magazi inatsika. Aliyense amaganiza kuti izi zikutanthauza kuti anthuwa sadzakhala ndi matenda a mtima. (Kawirikawiri, iwo sanali, koma zambiri pa izo kenako.)
Komabe, panali maulendo awiri komanso otsutsana ndi otchedwa Diet Heart Hypothesis, ndipo mbali yokhudzana ndi mafuta inagonjetsedwa. Ngati muli ndi chidwi ndi mbiri yokhudza nkhondo yokhudza chakudya cha matenda a mtima (komanso zambiri pamutuwu) Ndikulangiza mabuku atatu awa:
- Pyramid ya Death by Food (2014) ndi Denise Minger
- Calories Wabwino, Malori Oipa (2007) ndi Gary Taubes
- Chisangalalo Chachikulu Chachikulu (2014) ndi Nina Teicholz
N'chiyani Chachitika Kuchokera Panthaŵiyo?
Kafukufuku wochuluka ndi kufufuza zofufuza zakhala zikuchitika zaka 50 ndi zaka kuchokera pamene asayansi aja adapambana mkangano . S o, mungaganize kuti ngati zinali zoona kuti mafuta odzaza amachititsa anthu kukhala ndi matenda a mtima kapena mikwingwirima kuti zidzamveka bwino komanso zaka zikupita.
Pakali pano ayenera kukhala 100% olimbitsa, molondola? Chabwino, ayi.
Christopher Ramsden: Scientific Sherlock Holmes
Dr. Christopher Ramsden wa National Institutes of Health (NIH) watengera njira yosiyana ndiyi. M'malo motsogolere phunziro lina, iye adakumba pansi mu deta ya maphunziro akale, omwe apamwamba kwambiri omwe sangawazindikire. Chotsatira chaposachedwapa chinafalitsidwa mu British Medical Journal mu April wa 2016.
Mu ntchitoyi, Ramsden anabwerera ku Minnesota Coronary Survey, yomwe inatsatira anthu opitirira 9,000 kwa zaka zinayi ndi theka. Anthu awa anali ovomerezeka, kotero zakudya zawo zikhoza kuyang'aniridwa mosamala kuti ayesere.
Monga momwe kawirikawiri mumaphunzirowa, gulu limodzi linapatsidwa zakudya zowonongeka, ndipo m'mafuta ena owonjezera mafuta ophatikizidwa (makamaka omega-6 mafuta) m'malo mwa mafuta odzaza. Popeza kuti buku limodzi lokha linachokera mu phunziro lalikulu, Ramsden ankafuna kudziwa zambiri zomwe angapeze.
Zikuoneka kuti pakati pa iwo omwe anamwalira panthawi yophunzira, anthu oposa 65 anali otheka kufa ngati ali mu gulu la mafuta ochepa kwambiri! Ramsden adapeza kuti pali mapepala a autopsy omwe alipo pafupifupi 30 peresenti ya anthu amene adafa panthawi yophunzira. Anapeza kuti mwa anthu omwe anali ndi vutoli, 22 peresenti ya iwo omwe adadya zakudya zoyenera anafa ndi matenda a mtima, pamene 41 peresenti ya iwo omwe anali mu gulu la mafuta ocheperapo.
Kodi izi zikutanthauza chiyani? Izo siziwoneka bwino kuti "Matenda Ogwiritsidwa Ntchito Ndi Oipa," koma ife sitikudziwa kwenikweni. Monga momwe Ramsden ananenera mu lipoti lake, "Chifukwa cha zolephera za umboni wamakono, njira yabwino kwambiri ndiyo kudzichepetsa, kuwonetsera zopereŵera za chidziwitso chamakono ndi kukhazikitsa mipiringidzo yochuluka yopereka zowonjezera zomwe zingaperekedwe ndi zakudya zachilengedwe."
Tingayesedwe kuganiza kuti zotsatira za Dr. Ramsden zinali zosachitika kawirikawiri-ndiko kuti, tikanakhala ngati sanapange kufanana komweko ndi deta yosasindikizidwa yomwe adaipeza ku Sydney Heart Study yomwe inalembedwa mu 2013. Zotsatirazo zinali zofanana.
Kodi Izi Zikutanthauza Kuti Mafuta Okhuta Ndi Oyenera?
Zotsatira zina zomwe ndatchulazi zingatipangitse kuganiza kuti mafuta odzaza mu zakudya zathu si "zoipa," kwenikweni "zabwino." Monga Christopher Ramsden, ndimalangiza kudzichepetsa pa mfundo iyi. Sitikudziwa panthawi ino.
Komabe, apa pali malingaliro ndi zowoneka zochititsa chidwi:
- Nthawi zambiri timati "mafuta odzaza" ngati kuti ndi chinthu chimodzi chokha. Pali mitundu yambiri ya mafuta odzaza, ambiri omwe amadziwika kuti amagwiritsidwa ntchito mosiyana ndi thupi. (Mwachitsanzo, triglycerides yamakina apakati)
- Mafuta okhutira ndi olimba, ndipo sakhala ochepetsedwa kwambiri kuposa mafuta ena. Zingakhale kuti zotsatira zina zoipa zomwe zimapezeka mwa kuwonjezera mafuta a polyunsaturated ku zakudya zimachokera kukuti zowonjezereka zimakanizidwa, ndipo izi zitha kukhala ndi zotsatirapo zoipa pa thupi.
- Mafuta omwe amagwiritsidwa ntchito popereka polyunsaturates amakhala odzaza ndi mafuta omega-6 , omwe angakhale ndi zotupa m'thupi.
- Gulu lina la asayansi ku Netherlands linalongosola zina mwazidziwitso za mafuta odzaza ndi kuganiza kuti mafuta odzaza akhoza kukhala osalowerera ndale, koma akhoza kukhala ndi zotsatira zoipa zambiri pokhapokha zakudya zapamwamba kwambiri, kapena zakudya zowonongeka kwambiri. Lingaliro lina limene iwo ndi ena adalongosola ndi lakuti anthu omwe ali ndi matenda amadzimadzi kapena kutupa kosakwanira amakhala osayanjanitsika ndi mafuta odzaza.
- Izi zimandikumbutsa maphunziro a gulu la Dr. Jeff Volek omwe adasonyeza kuti atakhala ndi zakudya zapamwamba kwambiri, thupi limapanga mtundu wina wa mafuta odzaza , omwe angakhale amodzi owopsa kwambiri.
- Pakhoza kukhala kusiyana kwakukulu pamayankhidwe a mafuta odzaza chifukwa cha ma genealo. Makamaka, anthu okhala ndi chibadwa chotchedwa ApoE4 akhoza kuchita bwino ndi mafuta ocheperako ochepa mu zakudya zawo.
Mwachionekere, tidakali ndi zambiri zoti tiphunzire pa nkhaniyi. Komabe, momwe ndawerengera umboni wamakono, anthu amatha kusiya kuganiza kuti Burger wotsatira omwe adya adzalitse mitsempha yawo!
Zotsatira:
Chowdhury R, et al. Chiyanjano cha zakudya, kuyendetsa, ndi kuwonjezera mafuta chimakhala ndi chiopsezo chaukhondo: kukonzanso ndondomeko ndi kusanthula meta. Annals of Internal Medicine 2014 Mar 18; 160 (6): 398-406. lembani: 10.7326 / M13-1788.
Kuipers RS et. al. Mafuta okhuta, chakudya ndi matenda a mtima. Netherlands Journal of Medicine . 2011 Sep; 69 (9): 372-8.
Ramsden, CE ndi. al. Kuwonanso kafukufuku wamaganizo-mtima wamaganizo: kusanthula chidziwitso chodziwika kuchokera ku Minnesota Coronary Experiment (1968-73). Journalism ya British Medical l 2016 Apr 12; 353: i1246. lembani: 10.1136 / bmj.i1246.
Ramsden CE, ndi al. Kugwiritsira ntchito zakudya za linoleic acid pofuna kupewa kachilombo koyambitsa matenda a mtima ndi imfa: kufufuza kwa chidziwitso chomwe anachipeza kuchokera ku Phunziro la Mtima wa Sydney Diet ndi kusinthidwa meta. British Medical Journa l. 2013; 346: e8707
Siri-Tarino, ndi. al. Kufufuza kafukufuku wa anthu omwe akuyembekezeka kudzafufuza mafuko akuyang'ana kuyanjana kwa mafuta odzaza ndi matenda a mtima. Journal of American Clinic Nutritio n. 2010 Mar; 91 (3): 535-46. do: 10.3945 / ajcn.2009.27725.