Mafuta a Mafuta a Kunikoni ndi Mapindu Ake a Zaumoyo
Mmodzi mwa magwero ochepa omera a mafuta odzola, mafuta a kokonati ndi otentha kutentha. Mafutawa amathamangitsidwa ku "nyama" ya zipatso za kokonati ndipo ali ndi mchere wambiri (omwe amavomereza amanena kuti ali ndi antibacterial, antiviral, ndi antioxidant properties).
| Zoona za Mafuta a Zakudya Zakudya | |
|---|---|
| Kutumikira Kukula 1 tsp (5 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 40 | |
| Ma calories ochokera ku Fat 40 | |
| Total Fat 4.5g | 7% |
| Mafuta okhutitsidwa 4.2g | 21% |
| Mafuta a Polyunsaturated 0g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potaziyamu 0.09mg | 0% |
| Zakudya 0g | 0% |
| Matenda a Zakudya 0g | 0% |
| Sugars 0g | |
| Mapuloteni 0g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 0% · Iron 0% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Ubwino Wathanzi wa Mafuta a Kunikiti
Mafuta okongola otentha amafotokozedwa kuti amapereka phindu monga kuchepa kwa thupi, matenda abwino a shuga, komanso chitetezo cha mthupi. Pakadali pano, chithandizo cha sayansi chokhudzana ndi thanzi la kokonati mu anthu ndi chochepa.
Zambiri mwazinthu zomwe zimapindula zimasonyeza kuti ndizomwe zimayambitsa mitundu yambiri ya mchere (MCTs), mtundu wa mafuta omwe amawathira ndi kuyendetsa bwino kwambiri kuposa mafuta ena. Pali zotsutsana zokhudzana ndi ngati mchere wa asidi, womwe umakhala ndi mafuta ambiri a kokonati mafuta, umakhala ngati mafuta ambiri omwe amatha kukhala ndi mafuta ambiri m'thupi.
Otsutsa akuti mafuta a kokonati akhoza kuwonjezera kuchuluka kwa HDL ("zabwino") kolesterolini, kuzipanga kukhala zabwino kwa mtima wanu kuposa mafuta odzaza mu tchizi, batala, ndi nyama yofiira. (Kuphunzira kwakukulu, komabe, zikusonyeza kuti kukhala ndi cholera cha HDL chokwanira sikungakhale chothandiza mtima wanu kukhala wathanzi pambuyo pake.)
Kafukufuku wina amasonyeza kuti mafuta a kokonati angakwezeretseni LDL ("bad") cholesterol. Ndemanga ya 2016 yosindikizidwa mu Maphunziro a Nutrition inapeza kuti kokonati mafuta inakweza LDL cholesterol pang'ono kuposa mafuta, koma kwambiri kuposa mafuta osalidwa osatulutsidwa.
Ngakhale pali umboni wochokera kwa anthu ambiri omwe akuwonetsa kuti kokonati yogwiritsira ntchito samaoneka kuti ali ndi zotsatirapo zoipa pa thanzi la mtima, zambiri mwa maphunzirowa zikuphatikizapo anthu omwe adya chakudya chonse kapena mankhwala osokoneza bongo a kokonati (monga nyama ya kokonati kapena zonona za kokonati). adya zakudya zamakono zosakaniza zakudya.
Pali zotsutsana zambiri pazochita zokhudzana ndi zakudya zokhudzana ndi mafuta odzaza ndi momwe zimakhudzira matenda a mtima. Mafuta a kokonati amaonedwa ndi ambiri kuti ndi mafuta omwe ayenera kuchepetsedwa chifukwa cha mafuta okhutira. Mwachitsanzo, American Heart Association imalangiza kuti akuluakulu omwe ali ndi thanzi labwino amalephera kudya mafuta ocheperapo oposa 7 peresenti ya makilogalamu awo a tsiku ndi tsiku (ndipo akulu omwe angapindule chifukwa chochepetsa mafuta awo a LDL cholesterol amachepetsa mafuta awo olemera kuposa 5 mpaka 6 peresenti ya mafuta malonda awo a tsiku ndi tsiku).
Mafunso Okhudza Mafuta a Kunikoni
1) Kodi ikhoza kuthandizira kulemera?
Ngakhale mafuta a kokonati nthawi zina amathandizidwa kuti athandizidwe, ali ndi makilogalamu 120 pa supuni, yomwe ikufanana ndi mafuta a maolivi ndi mafuta ena. Ngakhale sizikutanthauza kuti musagwiritse ntchito, sizingatheke kuti muthe kuchepetsa thupi.
2) Kodi mafuta abwino ophika?
Mafuta a kokonati oyeretsedwa angagwiritsidwe ntchito pa sing'anga-kutentha kwambiri. Nthawi zambiri amagwiritsidwa ntchito pophika. Mafuta osakonzedweratu, kapena amwali, kokonati ayenera kugwiritsidwa ntchito pazitentha kapena osatenthedwa konse.
Ngati mukufuna mafuta omwe angagwiritsidwe ntchito kutentha kwambiri pofuna kutentha ndi kupuma, fufuzani mafuta olemera olemera monga mafuta a amondi, mafuta a avocado, kapena mafuta odzola.
3) Kodi ndi mafuta angati a kokonati?
Ma supuni imodzi a mafuta a kokonati ali ndi makilogalamu 40 ndi supuni imodzi ya kokonati mafuta ali ndi makilogalamu 120.
4) Kodi ndingakhale ndi chifuwa cha kokonati?
Dongosolo la Chakudya ndi Mankhwala (FDA) limaika mafuta a kokonati ngati mtedza wa mtengo wokhala ndi zakudya. Ngakhale kuti kwenikweni ndi mtundu wa chipatso chotchedwa "drupe" (monga amondi, walnuts, pistachios, ndi pecans) m'malo mokhala ndi mtedza weniweni wamtengo, anthu ena akhoza kukhala ndi chifuwa cha kokonati.
Kusankha Mafuta a Kunikoni
Mafuta a kokonati amatha kugula zakudya zambiri zachilengedwe komanso m'masitolo ambiri. Mukasankha kokonati mafuta, khalani kutali ndi mafuta a hydrogenated kapena mafuta amene athandizidwa ndi kutentha, solvents, kapena bleach.
Kusankha mafuta a kokonati "virgin" kumatanthauza kuti mafuta a kokonati amatengedwa kuchokera ku thupi lokonzekera ku kokonati popanda kutenthedwa, kutayika kapena kusungunuka. Kuwonjezera pamenepo, mafuta a kokonati amwali amawoneka kuti akuwoneka bwino kuposa kokonati.
Kuwonjezera pa 100 peresenti ya kokonati mafuta, makampani ena amapanga mankhwala opangidwa kuchokera ku kokonati yonse, osati mafuta okha, motero amakhala ndi mapuloteni ndi fiber. Amatchedwa mafuta a kokonati kapena manna a kokonati ndipo amagwiritsidwa ntchito pa smoothies, kugwedezeka, mchere, mavalidwe, ndi sauces.
Njira Zabwino Zogwiritsira Ntchito Mafuta a Kakokoni
Mafuta a kokonati angagwiritsidwe ntchito ngati njira yowonjezera mafuta, kapena moyenera mu maphikidwe omwe amathandiza mafuta osangalatsa, osangalatsa kwambiri:
- Onjezerani mafuta a kokonati ku khofi yanu
- Gwiritsirani ntchito kokonati mafuta pamphuno m'malo mwa batala
- Yesani kuphika mafuta a kokonati
- Saute anyezi ndi adyo
- Zakudya zowonongeka mu kokonati mafuta
- Onjezerani kokonati yosalala kapena kokonati manna ku smoothie
Mafuta a kokonati amakhalanso ndi khungu ndi tsitsi. Nthaŵi zina amagwiritsidwa ntchito pamwamba kuti azipaka khungu louma kapena mafuta odzola.
Mafuta a Kokonati Mafuta
Nazi maphikidwe okoma omwe amagwiritsa ntchito kokonati mafuta:
Msuzi wa kakoti ya karoti Ndi Harissa ndi Crispy Leeks
Mapulo, Pecan, ndi Cherry Granola
Sipinachi-Broccoli Msuzi Ndi Garlic ndi Cilantro
Mawu Ochokera
Takhala tikukumva za ubwino wa kokonati mafuta kulikonse muzaka zingapo zapitazo. Zonsezi, mafuta a kokonati ali ndi tchire, otentha mokoma kwambiri omwe angapangitse kuti ukhale wabwino kwambiri kuntchito yako. Koma kumbukirani kuti ndizolemera kwambiri (monga mafuta ena, ali ndi makilogalamu 120 pa supuni), kotero ziyenera kugwiritsidwa ntchito kuwonjezera mafuta omwe mumagwiritsa ntchito, monga mafuta a maolivi, m'malo mowonjezera mafuta owonjezera pa zakudya zanu.
> Zotsatira:
> Cox C, Sutherland W, Mann J, de Jong S, Chisholm A, Skeaff M. Zotsatira za zakudya za kokonati mafuta, mafuta ndi mafuta osungira mafuta pa plasma lipids, lipoproteins ndi ma lathosterol. Eur J Clinic Nutrition. 1998 Sep; 52 (9): 650-4.
> Eyres L, Eyres MF, Chisholm A, Brown RC. Mafuta a kokonati ndi zoopsa za mtima mwa anthu. Nthenda Rev. 2016 Apr; 74 (4): 267-80.
> Nevin KG, Rajamohan T. Zopindulitsa za namwali wa kokonati mafuta pa lipid magawo ndi mu vitro LDL oxidation. Clin Biochem. 2004 Sep; 37 (9): 830-5.
> Vijayakumar M, Vasudevan DM, Sundaram KR, et al. Kufufuza kosavuta kwa mafuta a kokonati motsutsana ndi mafuta a mpendadzuwa pazoopsa za mtima wa mtima kwa odwala okhala ndi matenda a mtima okhwima. Indian Heart J. 2016 Jul-Aug; 68 (4): 498-506.
> Zolinga: Zomwe zili pa tsambali zimapangidwira cholinga cha maphunziro okha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.