Lingaliro la chakudya chochepa cha mafuta chiri ndi thanzi kuti mtima wanu watha zaka zaposachedwapa, koma "chowona" chomwe chinadzaza mafuta ndi choipa kwa ife chikhalabe cholimba. Kufufuza kwaposachedwapa kumatithandiza kumvetsetsa zomwe zimachitika mthupi lathu pamene timasiyana mafuta ndi mafuta omwe timadya.
Lingaliro lakuti kudya zakudya zodzaza ndi mafuta odzaza ndi zoipa kwa ife ndi zaka 50 panthawi ino, ndipo kafukufuku wambiri wapita "kutsimikizira".
Ngati chiphunzitsochi chinali chowonadi, mungaganize kuti umboni wowonjezereka udzakhala wolimba kwambiri pazaka zambiri, komabe (kudabwa kwa ambiri) izi sizinachitike. Umboni wotsutsana ndi mafuta odzaza zakudya siwamphamvu kapena wosasinthasintha, ndipo zaka zingapo zapitazi kufufuza zotsatira za umboni wochulukirapo zafika pozindikira kuti mafuta odzaza mu zakudya sakudziwoneka kuti akugwirizana ndi matenda a mtima.
Komabe, pali umboni wakuti mafuta odzaza magazi , makamaka mitundu yambiri ya mafuta (monga palmitic ndi palmitoleic acid), akupezeka kuti akugwirizana ndi matenda a mtima ndi shuga. Kotero nchiyani chimapereka? Kodi mafuta akanafika bwanji ngati sitidadya? Yankho: timapanga.
Kodi timapanga mafuta otani? Makamaka mafuta owonjezera. Izi zakhala zikudziwika kwa nthawi yayitali, koma funsoli lakhala "kufika pamlingo wotani, ndipo pansi pazifukwa ziti?" Pakhala pali kuchuluka kwa kachitidwe kafukufuku komwe kamasonyeza mgwirizano pakati pa zakudya zamagetsi ndi mafuta ena m'matupi athu, koma mpaka pano sanaphunzire mosamalitsa.
Komabe, kafukufuku waposachedwa mosamala kwambiri wofalitsidwa mu PLOS One anachita chimodzimodzi.
Pano pali lingaliro. Ofufuzawa anatenga gulu la anthu 16 ndipo anawapatsa chakudya chamadzulo asanu ndi limodzi ndi mafuta osiyanasiyana okhutira ndi mafuta. Anapatsa chakudya chawo chonse ndipo anawabwezeretsanso zomwe ankagwiritsa ntchito kuti awone momwe adadyera.
Pamapeto pake, onse omwe adagwira nawo chakudya adakhala pa chakudya chilichonse kwa milungu itatu. Ambiri mwa iwo adayamba pamapeto otsika a carb ndipo pang'onopang'ono anawonjezera carb ndi kuchotsa mafuta odzaza, koma gawo limodzi mwa magawo atatu a iwo adachita motere. Ndipo kudyetsa kudya mavitamini, osati mafuta, kunapangitsa "mafuta oipa" m'magazi kukwera.
Zambiri
Amuna ndi akazi mu phunziroli anali olemera kwambiri kapena olemera kwambiri, omwe anali ndi BMI okwana 37. Onsewa anali ndi matenda amadzimadzi (ndipo motero analibe shuga) koma analibe matenda a shuga kapena matenda enaake.
Zakudyazo zinali zopangidwa ndi zakudya zonse, ndi zakudya zomwe zimabwera kuchokera kumapezeka otsika kwambiri monga mbewu zonse. Kuchetsa kwa nyama, mkaka wonse, ndi zina zoterezi zinaperekedwa pazigawo zapakati, komanso kudulidwa kwa nyama, mafuta a mkaka, ndi zina zotero pa nthawi ya mafuta.
Zakudyazo zinamangidwa kuti zisawonongeke. Mtengo wa munthu aliyense umayesedwa, ndipo makilogalamu a tsiku lililonse amawerengedwa kukhala 300 ochepa kuposa momwe angatengere kuti azilemera. Ambiri operewera ndi oposa makilomita 2500 patsiku, koma munthu aliyense amadya kuchuluka kwa ma calories ndi mapuloteni tsiku ndi tsiku, ngakhale anali kudya zakudya ziti.
Pa gawo lochepa kwambiri la carb, ophunzira adadya pafupifupi magalamu 47 a mavitamini pa tsiku (7% ya makilogalamu) ndi 84 magalamu a mafuta odzaza, ndipo pa nthawi yapamwamba-carb, adadya makilogalamu 346 a ma carbohydrate tsiku lililonse (55% ya makilogalamu) ndi ma gramu 32 a mafuta odzaza. Panalinso chakudya chochepa chotsika "chakudya choyendetsa" kwa milungu itatu isanayambe phunziro kuti thupi la munthu aliyense likhale lopangidwa kuti likhale lopanda kudya (yomwe, monga tikudziwira, ikhoza kutenga nthawi).
Zotsatira
Nthawi zonse, pamakhala magazi ambiri a palmitic ndi palmitoleic m'magazi, iwo ankadya kwambiri, ngakhale kudula mafuta ochulukirapo mu zakudya zambiri kuposa theka.
Kwa ambiri (koma osati onse) mwa ophunzira, palinso mafuta okwanira okwanira m'magazi mafuta ocheperako komanso mafuta ambiri omwe adadya! Nazi zina zosangalatsa zomwe ofufuza apeza:
- Panali kusiyana kwakukulu kwa kuchuluka kwa "mafuta oyipa m'magazi" pamapeto a carb kwambiri kuposa mapeto a carb. Mwa kuyankhula kwina, anthu osiyana adayankha mosiyana ndi zakudya zapamwamba kwambiri, ngakhale kuti zinali zofananamo chifukwa onse anali ndi matenda a shuga, ndi zina zotero. Kumapeto kwenikweni, zotsatira zinali zofanana kwambiri.
- Pafupifupi, anthu anali ndi magazi ochepa, insulini, kuthamanga kwa magazi, ndi triglycerides m'malo otsika kwambiri-carb / mafuta okwera kwambiri, koma anataya ubwino umenewo pakuwonjezera carb (izi zinali zoona ngakhale atayambitsa phunziro pa carb low kapena mkulu -kumapeto kwa carb).
- Mapulotoni a seramu anawonjezereka pafupifupi 5 patsiku la carb, katatu katatu pambuyo pa gawo lachiwiri la carb, 2 pambuyo pa gawo lachinayi, ndipo kenako anapita ku maziko oyambirira.Participants anataya pafupifupi 22 lbs.
Maganizo Anga
Kudziwa kwanga, izi ndi chimodzi mwa maphunziro ochepa omwe akuyang'ana zomwe zimachitika kwa anthu omwewo pamagulu angapo osiyanasiyana a zakudya zamagazi ndi mafuta, ndipo ndilo loyamba la mtundu uwu kuyang'ana mafuta odzaza m'magazi. Izi zimathandiza zero pa zina mwazimene timakonda kutulutsa mafuta ku carb, ndi kuchuluka kwake.
Ndimakonda kuti amayang'ana anthu olemera kwambiri komanso olemera kwambiri omwe ali ndi matenda amadzimadzi chifukwa timadziwa kuti izi ndizo zomwe zimawathandiza kudya zakudya zochepa. Kawirikawiri anthu omwe ali ndi matenda amadzimadzi amachotsedwa ku maphunziro monga awa.
Zimandipangitsa kumvetsa kuti pali kusiyana kwakukulu mu zotsatira za anthu pa zakudya zapamwamba kwambiri kuposa chakudya chochepa. Zimapereka chitsimikizo chokwanira ku lingaliro lakuti anthu osiyanasiyana ali ndi "mavuto" osakaniza kapangidwe. Izi zikutanthauzanso kuti monga anthu omwe amadya zakudya za carb monga Atkins ayamba kuwonjezeranso m'magazi awo ayenera kukhala tcheru ku zotsatira zotheka monga kusintha kwa magazi m'magazi, kuthamanga kwa magazi, ndi zina zotero. mnzawo.
Ndimakhumudwa kwambiri kuti ochita kafukufukuyu adasankha kuti ophunzira adzichepetse - ndikuganiza kuti matopewa ndi madzi, monga momwe zinachitikira chifukwa cha kulemera kwake. Komabe, chifukwa chimodzi chokha chomwe chingakhale chakuti iwo akufuna kutsimikizira kuti anthu sanali kudya makilogalamu owonjezera. Tikudziwa kuti pamene anthu amadya kwambiri carb kuposa momwe amafunira mphamvu, amayamba kusintha kwambiri carb kuti ikhale mafuta. Koma kukangana kumeneku sikungapangidwe ngati anthu akudya makilogalamu ochepa kuposa momwe akufunira kuti akhalebe olimba.
Mfundo Yofunika Kwambiri
Zomwe timadya sizikufotokozera nkhani yonse. Zomwe matupi athu amachitira ndi zomwe timadya: Eya, pali zotsamba!
Zotsatira:
Chowdhury R, Warnakula S, Kunutsor S, et al. Association of Food, Circulating, and Supplement Mafuta Okhudzana ndi Ngozi ya Coronary: Kukonzekera Kwambiri ndi Kusanthula Meta. Annals of Internal Medicine. 2014; 160 (6): 398-406.
Simon JA, et al. Serum Fatty Acids ndi Kuopsa kwa Matenda a Coronary Heart. American Journal Epidemiology (1995) 142: 469-76.
Siri-Tarino PW, ndi al. Kufufuza kafukufuku wamagulu otsogolera akufufuza momwe mgwirizano wa mafuta okhutira ndi matenda a mtima ulili American Journal of Clinical Nutrition 2010 Mar; 91 (3): 535-546.
Volk BM, Kunces, LJ, et al. Zotsatira za Kuwonjezeka kwa Nzeru Zowonjezera Zakudya Zakudya Zakudya Zakudya Zakudya Zowonjezera Zamtundu Wambiri ndi Palmitoleic Acid mu Okalamba Amene Ali Ndi Matenda a Metabolic. PLoS One. 9 (11) (November 2014)