Zowonongeka za Zapangidwe Zowonongeka Zathunthu
Kodi mumakhulupirira kuti mkaka wa mafuta ulibe wathanzi ndipo umakulemetsani? Izi zimachitika chifukwa cha kafukufuku wa mkaka wosakwanira komanso nkhani zosavuta zomwe zimakhudza maganizo a ogula. Anthu ambiri amangokhalira kukayikira za mkaka ndikukhulupirira kuti amawadya amafika ndi zotsatira zoipa.
Kodi mungaganizire moyo wopanda tchizi weniweni, yogurt, kapena mkaka wonse? Takhala tikuganiza kuti zida za mkaka wambiri zimapangitsa kuti pakhale kulemera komanso kunenepa kwambiri. Mafuta otsika kwambiri komanso opanda mafuta ndi zina zomwe mungachite monga soy, mpunga, ndi mkaka wa amondi zatenga malo enieniwo. Kodi awa akusankha bwino?
Malinga ndi kafukufuku watsopano, kudya mkaka wamafuta kumatha kukupangitsani kukhala wochepa thupi . Ndipotu, zomwe zanenedwa pano ndikuti anthu omwe amadya mkaka wamakono amakhala ochepa kwambiri kuposa anthu omwe amadya mkaka wamafuta onse. Kusintha kwa mkaka uku kumadziwikanso monga mafuta onse a mkaka wotsutsana.
Kodi Chakudya Chakakale Chachidakwa N'chiyani?
Mafuta onse a mkaka amatsindika kuti ngati mumasankha mkaka wamakono, mumakhala ochepa kwambiri komanso opanda thanzi poyerekeza ndi omwe amadya mafuta onse. Chododometsa chachititsa chisokonezo chachikulu chokhudzana ndi kugula mkaka. Kodi ndi kwanzeru bwanji kudya mkaka wa mafuta wonenepa ndi cholinga chokhalabe wathanzi , pamene ungathe kukupangitsani kukhala wopanda thanzi?
Pofuna kuti mkaka wa mafuta ochepa ukhale wabwino, mafutawa asinthidwa ndi shuga ndi zina zowonjezera. Mungaganize kuti yogurt yochepa ndi yathanzi, koma zomwe mukuchita ndikuwonjezera kuchuluka kwa shuga mu zakudya zanu. Kudya shuga wambiri kumagwirizana ndi kulemera, kunenepa kwambiri, ndi matenda ena aakulu monga matenda a mtima.
Malingana ndi Dr. Kevin Campbell, bungwe lovomerezeka ku dipatimenti yapamwamba komanso wodziwika bwino padziko lonse lapansi, pamene mafuta amachepetsa kudya, anthu amachulukitsa chakudya chawo chazakumwa ndi shuga. Kugwiritsa ntchito shuga wochuluka ndi zakudya zopangidwira ndizo zimayambitsa vuto lalikulu la matenda a dziko lathu, akuti Campbell.
N'chifukwa Chiyani Timakhulupirira Kuti Mkaka Wonse Wamakono Ndi Wosafunika?
Chikhulupiriro chakuti mkaka wambiri wamafuta ndi woipa kwa inu zimayambira pazaka zambiri za kafufuzidwe ndi zitsanzo zakale zosonyeza kuti mafuta odzaza amachulukitsa mafuta a kolesterolini. Malingana ndi Caroline Passerrello, MS, RDN, LDN, Wolankhulira a Academy of Nutrition ndi Dietetics, 2010-2015 Zakudya Zowonjezera za Amwenye zimalimbikitsa mafuta okhutira kufika pa <10 peresenti ya ma calories kuti apindule ndi thanzi labwino.
Chifukwa chakuti mkaka wa mafuta wambiri uli ndi mafuta odzaza, wagwera mu gulu la zakudya kuti athe kuchepetsa. Malangizowa angafunikire kuwongosoledwa pogwiritsa ntchito ndemanga zowonjezera zokhudzana ndi kuchipatala.
Kodi Ndiyenera Kukhulupiliranji Zokhudza Mkaka Wonse Wamatayi?
Malingana ndi mkulu wa zachipatala wa British Heart Foundation, amadya mafuta odzaza mafuta akuwonjezera LDL cholesterol (cholesterol choipa m'magazi anu), kukuika pangozi ya matenda a mtima kapena kupwetekedwa mtima. Izi sizingakhale zenizeni zenizeni, kapena osachepera kwenikweni mawu, makamaka popereka kafukufuku waposachedwapa za ubwino wa thanzi la mkaka.
Katswiri wamaphunziro Caroline Passerrello akunena kuti kafukufuku wamakono omwe akuwonetsa kuti akudya mkaka wambiri wa mafuta akhoza kwenikweni kuthandizira kulemera. Zofukufuku zina zimasonyeza kuti mkaka wambiri wamafuta siwowonjezera chiopsezo cha matenda a mtima kapena shuga.
Kafukufuku wamakono amatanthauzanso kuti mafuta onse odzaza ndi omwe akulengedwa ofanana. Mwachitsanzo, kafukufuku wina anafufuza mafuta odzaza ndi chakudya choyerekeza nyama yofiira ndi mkaka. Zotsatira zimasonyeza kuti mafuta okhutira ndi nyama amawonjezera chiopsezo cha matenda a mtima pamene mafuta odzaza mafuta a mkaka amachepetsa chiopsezo.
Zikuwoneka kuti mafuta odzaza mkaka wonse kapena mafuta akuwonjezera LDL cholesterol (cholesterol choipa) komanso amachulukitsa HDL cholesterol (cholesterol wabwino). Mwachiwonekere, kusiyana kwa pakati pa LDL ndi HDL cholesterol kumachotsa mafuta ambiri m'thupi kwa HDL cholesterol chosasinthika, kapena ngakhale pang'ono.
Zoona Zokoma za Mayi ndi Zakudya Zakwino
Zakudya za mkaka zakhala zowonjezera zakudya kwa zaka zikwi, ndipo zina mwazovomerezeka zakuthupi m'mayiko ambiri. Ndizo zowonjezera zowonjezera zakudya monga calcium, mapuloteni, potaziyamu ndi phosphorous.
Zakudya za mkaka zimapatsa 52-65 peresenti ya chakudya chanu cha tsiku ndi tsiku cha calcium ndi 20-28 peresenti ya mapuloteni anu. Izi ndizofunika kwambiri kuti phungu ndi thanzi likula. Kodi ndi bwino kutenga zakudya zamakonozi kuti mukhale ndi mkaka wambiri wamtengo wapatali ngati mkaka wa mafuta ochepa?
Chifukwa Chakudya Chakudya Chokwanira Ndi Bwino Kusankha
Kudya mkaka wambiri wamafuta kumasonyezedwa kuti umapatsa zakudya zofunikira kwambiri kuchokera ku zakudya zochepa kapena zamakaka. Zakudya za mkaka ndi zakudya zowonjezera komanso zosaphatikizapo shuga poyerekezera ndi mavitamini ochepa. Kumbukirani, kudya shuga wambiri kumasonyezedwa kuti zithandize kulemetsa, kunenepa kwambiri, ndi matenda ena.
Malingana ndi kafukufuku, mtundu wa mafuta odzaza mafuta (SFA) omwe amapezeka mu zakudya za mkaka ukhoza kuteteza matenda a mtima. Zikuwonekeranso kuti mafuta a mkaka amachepetsa chiopsezo cha matenda a shuga ndi kunenepa kwambiri. Matenda a kagayidwe kake ndi kagulu ka zinthu zoopsa monga kuphatikiza kwa mafuta m'thupi, kuthamanga kwa magazi, shuga yambiri yamagazi, komanso kukhala wonenepa kwambiri komwe kungapangitse chiopsezo cha matenda a mtima ndi shuga.
Kudya mkaka wambiri wamafuta kumasonyezedwa kuti kumapereka ubwino wambiri wathanzi kuphatikizapo kulemera kwake. Caroline Passerrello, MS, RDN, LDN, akuwonetsa kuti kudya mkaka wodzaza mafuta nthawi zonse pamakhala nthawi yowonjezera chakudya. Izi zingachititse kuti mukhale ndi kukhudzika kwakukulu komanso kuti mukhale ndi calorie yochepa, "adatero Passerrello.
Kafukufuku wina wasonyeza kuti mkaka wa mafuta onse uli ndi zakudya zopindulitsa komanso zigawo zina za thanzi labwino. Mwachitsanzo, mapuloteni a mkaka amasonyeza kuti ali ndi mavitamini omwe amaletsa mafuta. Izi zimapangitsa kuti kuchepa kunenepa kwambiri komanso kuthamanga kwa magazi.
Zizindikiro Zatsopano Zokhulupirira Zakale Zokhulupirira
Kafukufuku wamakono wapereka chitsimikizo chabwino pa mafuta oyeretsa mkaka. Umboni wam'mbuyo suli kumagwirizana ndi lingaliro lakuti mafuta a mkaka amathandizira kunenepa kwambiri, matenda amadzimadzi, kapena mavuto a mtima.
Kafukufuku wina wofalitsidwa mu European Journal of Nutrition anapeza mgwirizano pakati pa mkaka wamakaka ndi mafuta kunenepa, mtima, ndi matenda opatsirana. Zotsatirazo zasonyeza kuti 11 mwa maphunziro 16 omwe adawunika sakugwirizana ndi lingaliro lakuti mafuta a mkaka amakupangitsani mafuta. Ndipotu, zambiri zomwe anafufuzazi zikusonyeza kuti mafuta okhwima a mkaka ndi osiyana ndi mafuta owonjezera. Zakafukufuku zinasonyezanso kuti mkaka wamakono wambiri umakhala wathanzi komanso umakhala ndi matenda osokoneza bongo.
Kuphunzira kwakukulu kwa gulu limodzi kuphatikizapo anthu oposa 15,000 anafufuza kafukufuku wotsatsa mkaka ndi matenda amatsitsimutso. Zomwe tafufuzazi zikusonyeza kuti kudya mkaka kwakukulu, makamaka mkaka wa mkaka, kungachepetse chiopsezo cha matenda a kagayidwe kachakudya pakati pa anthu akuluakulu komanso akuluakulu.
Kupenda kwakukulu kwa kafukufuku wochuluka wowonongeka kunayang'ana momwe zakudya za mkaka ndi mafuta a mkaka zimakhudzidwira pa matenda a mtima ndi zamagetsi. Zotsatira zikuwonetsa kuti palibe chiwopsezo chowoneka chothetsa thanzi kuti azidya mkaka wamkaka wapamwamba. Mfundo zazikulu zotsatirazi zinatsindika:
- Deta sichikuthandizira mkaka wa mafuta olemera omwe amakhala ndi thanzi labwino pa lipindi zamagazi komanso matenda opatsirana pogonana kapena a mtima.
- Deta imasonyeza mafuta okhutira (SFA) mu mkaka monga mkaka, tchizi, kapena yogita amathandiza kuchepetsa mafuta m'thupi. Kuphatikizidwa kwa mkaka wa mchere, peptides, mchere, ndi mafuta mu mkaka umatanthawuza kuti izi zimapangitsa kuti mafutawa apitirire kuchepetsa.
- Ngakhale kufufuza kwina kuli kofunikira pa momwe mkaka umakhudzidwira kutupa, deta kuchokera ku kafukufuku angapo imasonyeza mkaka wambiri wa mafuta ulibe mphamvu pa kutupa kochepa.
- Kugwiritsa ntchito mkaka kumawonetsetsa kuti kusakhudzana ndi insulini kukana ndi shuga m'kanthawi kochepa, koma kungakhale kopindulitsa kwa nthawi yaitali. Kufufuzanso kwina kumafunika.
- Kafufuzidwe kafukufuku amafunikanso pa momwe kumwa mkaka kumayendera kuthamanga kwa magazi ndi mphamvu.
Chakudya Chakudya Chambiri Chokongola kwambiri
Pali umboni wokwanira wosonyeza kuti mkaka wonse wa mafuta umathandiza kuti mukhale wathanzi komanso wathanzi. Kudya zakudya za mkaka kumathandizanso kukhala ndi mafupa amphamvu komanso kuthandizira kukula kwa minofu . Monga momwe zilili ndi ndondomeko iliyonse ya zakudya, kudya chakudya choyenera cha chakudya chilichonse n'kofunikira kuti munthu akhale ndi thanzi labwino. Zimalimbikitsanso kugula chakudya cha mkaka kuti musapewe mahomoni owonjezera ndi maantibayotiki. Zotsatirazi ndizochokera kwa mkaka wa mkaka wambiri:
- Yonse ya mkaka Yogurt - yowonjezera kwambiri kuposa mafuta osakwanira, mkaka wonse wa mkaka ndi gwero la calcium ndi mapuloteni. 8 oz iliyonse. Kutumikira kuli pafupifupi 140 calories, 8 magalamu a mapuloteni, 11 magalamu a chakudya, 8 magalamu a mafuta, ndi 275 mg ya calcium.
- Mkaka Wonse - Zakudya zokhala ndi zakudya zokhala ndi zakudya zokometsera komanso zokometsera zokoma, mkaka wonse umamwa mowa wokhala ndi phindu lochepa kwambiri phindu la thanzi. 8 oz iliyonse. Kutumikira kuli makilogalamu pafupifupi 149, 8 magalamu a mapuloteni, 11 magalamu a chakudya, 8 magalamu a mafuta, ndi 275 mg. calcium.
- Zakudya Zathunthu (kuphatikizapo kanyumba tchizi) - Zakudya za mkaka zopangidwa kuchokera ku mkaka ndipo zimakhala ndi mitundu yosiyanasiyana, zokometsera, ndi maonekedwe. Kuwonongeka kwa zakudya kwa tchizi kumasiyana kwambiri ndipo kumadalira mtundu wa tchizi. Madzi okwanira 1 oz akutchedwa cheddar tchizi ali ndi makilogalamu okwana 114, ma gramu asanu a mapuloteni, ma gramu 4 a mafuta, 9.4 magalamu a mafuta, ndi 202 mg ya calcium. Chitsulo chilichonse cha 1 chikho cha kanyumba chili ndi makilogalamu pafupifupi 220, mapuloteni 25, mapiritsi 7 a mafuta, 9.7 magalamu a mafuta, ndi 187 mg ya calcium.
- Buluu - mankhwala a mkaka okhala ndi 80 peresenti ya butterfat. Tbsp iliyonse imatumikira pafupifupi makilogalamu 102, .1 magalamu a mapuloteni, 0 magalamu a chakudya, ndi ma gramu 12 a mafuta. Ngakhale kuti si gwero la calcium, buluu weniweni uli ndi mafuta ochepa omwe amasonyeza kuti amachepetsa kutupa m'magazi. Butter imakhalanso ndi mavitamini ndi mchere ofunikira.
Zothandizira Zothandiza ndi Zothandizira
Caroline Passerrello MS, RDN, LDN, akuyamikira kukumbukira mafuta ndi mafuta onse, kuphatikizapo mafuta odzaza mafuta ngati akusintha mkaka wa mafuta. Academy of Food and Dietetics ikugwirizana kwambiri ndi kupeza ndi kuyankhula ndi odyetsa zakudya olemba zakudya m'deralo kuti apange ndondomeko ya chakudya.
> Zotsatira:
Jean-Philippe Drouin-Chartier et al., Kukambitsirana Kwambiri kwa Mphamvu ya Zakudya Zakudya Zamakaka ndi Zakudya Zamakakala pa Zowopsa za Cardiometabolic, Kupititsa patsogolo kwa Nutrition , 2016
> Kratz M et al., Ubale pakati pa mkaka wambiri wamtaka ndi kunenepa kwambiri, mtima wamtima, ndi matenda a shuga. European Journal of Nutrition , 2013
> Michele Drehmer et al, Total ndi Fat Full-Fat, koma Osadzichepetsa-Mafuta, Mtengo wa Zakudya Zamakina Ndizosiyana Momwe Zimakhudzana ndi Matenda a Mavitamini a Anthu Achikulire, The Journal of Nutrition , 2016
> Rozenberg S et al. Zotsatira za Zakudya Zamakono Kugwiritsa Ntchito Health: Ubwino ndi Zikhulupiriro-A Commentary kuchokera ku Belgian Bone Club ndi European Society for Clinical and Economic Aspects ya Osteoporosis, Osteoarthritis ndi Musculoskeletal Diseases. Tissue International . 2016
> Schwingshackl L et al. Kugwiritsira ntchito Zakudya Zamakono Zokhudzana ndi Zosintha Zosintha Zakale M'madera Akuluakulu: Kusanthula Mwadongosolo ndi Kusanthula Makhalidwe a Ophunzira. PLoS ONE . 2016
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