Mwachidule-ayi. Ndipotu, zingakhale zochititsa manyazi ngati kukhudzidwa ndi mafuta wathanzi kumakulepheretsani kudya.
Mafuta ndi gawo lofunikira pa zakudya zabwino . Ndi gwero la mphamvu, lomwe limathandiza kwambiri pakamwa mavitamini ambiri, limapereka matupi athu, ndikuthandizira kupanga maselo. Komabe, mgwirizano wa mafuta ena omwe ali ndi chiopsezo cha matenda a mtima, komanso kudera nkhawa chiwerengero chachikulu cha mafuta pa gramu ya mafuta, kwawathandiza kuti anthu ambiri azikhala ndi zakudya zochepa.
Izi zimati, tikudziwa kuti zakudya ndi miyambo ya ku Mediterranean-kumene kudya zakudya zamtundu wathanzi, zomwe sizinatchulidwe, makamaka kuchokera ku zamasamba, ndizo mbali yambiri ya zakudya zowonongeka-zasonyeza kuti kuchepetsa matenda ambiri , kuphatikizapo matenda a mtima ndi khansa. M'madera ena a dziko lapansi, kuwonjezeka kwa kunenepa kwambiri ndi matenda aakulu kumaphatikizapo malo omwe anthu akuyenda mofulumira kusiyana ndi zakudya zawo zamtundu ndi chikhalidwe cha zakudya zowonongeka.
Umboni wochokera ku Phunziro la Predimed, phunziro lopangidwa bwino lomwe limapangitsa kuti anthu azidziŵa zambiri, adasonyezeratu kuti chakudya chamadzulo cha Mediterranean , choonjezeredwa ndi maolivi owonjezera a maolivi kapena mtedza, chimakhudza kwambiri thanzi.
Ndipotu, malangizo a Zakudya za ku America tsopano akusonyeza kuti "malangizo a zakudya ayenera kutsindika kukulitsa mitundu yambiri ya mafuta ndi kuchepetsa mafuta okwanira." Izi zimazindikira kuti mafuta osatsitsika ndi opindulitsa, makamaka akamalowa m'malo ena, mafuta ochepa, okhuta mafuta ndi mafuta.
Mafuta Onse Sali Omwe
Mafuta osatchulidwa omwe amapezeka m'madera a Mediterranean asonyeza kuti ali ndi thanzi labwino. Mafuta a monounsaturated omwe ali ochuluka mu mafuta a azitona, ndi kuphatikiza mafuta a mono- ndi polyunsaturated mu mtedza, mwachitsanzo, m'magazi omwe angakhale ovulaza a LDL cholesterol.
Komanso, phindu linalake la kudya nsomba zonunkhira, chimanso cha zakudya, chimachokera ku ma omega-3 polyunsaturated mafuta .
Zakudya zokhutira zimakhala zosachepetsedwa pa zakudya za Mediterranean, kumene masamba ndi mbewu zonse amadya nthawi zonse ndipo nyama imadya mochuluka. Komabe, mafuta odzaza ndi omwe sali ofanana, ndipo pali chidwi chochulukirapo kuti mafuta odzaza pakati pa zakudya zamkaka, monga tchizi ndi yogurt kuchokera mbuzi zamphongo ndi nkhosa ku Mediterranean, zingakhale zopweteka kwambiri kuposa mkaka wosakanizidwa umene umapezeka m'mabitolo ambiri m'mayiko a ku America ndi ku Ulaya.
Koma Kodi Mafuta Osati Ambiri Amandipanga Ine Mafuta?
Matupi athu samangowonjezerapo zakudya zamtundu wa zakudya, kuchotseratu makilogalamu otentha, ndi kutengera zina zonse kumalonda athu. Ngakhale kuti dzina likutanthawuza chiyani, mafuta mu chakudya chathu sichifukwa chosavuta kuti ife tikhale mafuta.
Ngakhale tikudziwa kuti kukula kwa gawo ndi zochita zolimbitsa thupi ndizofunika kwambiri pakulepheretsa kulemera, palikumvetsetsa kuti zotsatira za zowonjezera zakudya zowonjezera shuga ndi shuga la insulini ndizofunikira kwambiri kuposa kuwerengera zakudya.
Chakudya cha Mediterranean chomwe chili ndi mafuta abwino wakhala chikuyerekeza bwino ndi zakudya zina, kuphatikizapo zakudya zochepa kwambiri, pokhudzana ndi kuchepa.
Ganizirani Pambuyo pa Fat Content
Inde, sitidya zakudya zokha. Ndikofunika kwambiri kuganizira ngati mafuta omwe timadya ali ndi zakudya zachilengedwe, zakudya zabwino, ndi zakudya zina zomwe zimasankhidwa. Mwachitsanzo, mtedza ndi gwero lalikulu la mavitamini, mavitamini, ndi mchere, komanso mafuta abwino. Nsomba ndi gwero lodabwitsa la mapuloteni ndi calcium, kuphatikizapo mafuta omega-3.
Mtundu wochuluka kwambiri wa mafuta mu zakudya za Mediterranean, ndithudi, ndiwotchedwa virgin virgin oil . Sikuti imakhala ndi mavitamini ambiri omwe ali ndi mafuta wambiri, koma amakhalanso ndi vitamin E komanso ma polyphenol antioxidants .
Ma antioxidants awa, kuphatikizapo ena omwe ali osiyana kwambiri ndi azitona aamuna omwe ali ndi namwali, angakhale ndi mbali yeniyeni popewera ndondomeko yotchedwa okosijeni ya cholesterol, yomwe imalingalira kuti ndi yofunika kwambiri pakukula matenda monga matenda a mtima ndi kupweteka.
Kufunika kwa antioxidants imeneyi pokhapokha m'mafuta owonjezera a azitona wamtundu wa azitona wakhala akuzindikiridwa ndi European Food Safety Authority, ndipo mafuta omwe ali ndi mapangidwe apamwamba a mankhwalawa angathe kunyamula zokhudzana ndi thanzi la mayiko a ku Ulaya. Maseŵera apamwamba a antioxidants opindulitsa ameneŵa amatha kupezeka mu mafuta ena a azitona aamwali omwe ali ndi mazira a peppery, kotero ndizofunikira kupeza kukoma kwa mafuta a maolivi.
Mawu Ochokera kwa Dr. David L. Katz
Senior Medical Advisor ndi Woyambitsa Health Initiative
Zakudya zomwe zimakhudzana ndi zotsatira zabwino zaumoyo-moyo wathanzi ndi umoyo-padziko lonse lapansi zili ndi chinthu chofunika kwambiri pazofanana ndipo ziri zosiyana kwambiri. Zomwe amagawana ndizogogomezera zakudya zopangidwa ndizing'ono, makamaka zomera (masamba, zipatso, mbewu zonse, nyemba, mphodza, mtedza, ndi mbewu), ndi madzi kuti amve ludzu. Zili zosiyana ndi zambiri koma zofunika pakati pawo ndi mlingo wa macronutrients osiyanasiyana, makamaka mafuta ndi makapu.
Zina mwa zakudya zopatsa thanzi kwambiri padziko lonse, monga tafotokozera pano, ndizovuta kwambiri mu mafuta; ena ali otsika kwambiri. Palibe chomwe chiri ndi mafuta odzaza. Chombocho, monga kale, ndikutanthawuzira kuti zakudya zabwino zomwe zimagwirizanitsa bwino ndizofunika kwambiri kuposa kuyang'ana pa msinkhu wopatsa mphamvu.
> Zotsatira:
> Estruch R, et al. Zotsatira za Zakudya Zakudya Zam'madzi Zambiri Zam'madzi pa Thupi la Thupi ndi Thupi Mdulidwe: Zotsatira Zachiwiri Zopangidwira Kufufuza kwa PREDIMED Mayendedwe Owongolera. Lancet Shuga ndi Endocrinology . Vesi 4, Ndime 8, 666-676.
> Ofesi Yopeweratu Matenda ndi Kukulitsa Zaumoyo. 2015-2020 Zakudya Zakudya za Amwenye. https://health.gov/dietaryguidelines/2015/.
> Predimed. Prevencion con Dieta Mediterranea. http://www.predimed.es/
> Shai I, et al. Kuchepetsa Kulemera kwa Zakudya Zam'madzi, Mediterranean, kapena Zakudya Zochepa. N Engl J Med . 2008; 359 (3): p. 229-41.