Mitundu ya Zakudya Zakudya Zakudya Zokwanira za Cholesterol
Mafuta okhutira ndi mafuta osatulutsidwa amapezeka mu zakudya zosiyanasiyana. Mitundu ya mafuta oti idye ngati mukutsatira chakudya chochepetsa malingaliro ndi vuto linalake. Kafukufuku wina amasonyeza kuti mafuta awa saloledwa ofanana.
American Heart Association imalimbikitsa kuti pakati pa 25 peresenti ndi 35 peresenti ya makilogalamu anu a tsiku ndi tsiku ayenera kukhala ndi mafuta.
Zambiri mwazidyazi zimachokera ku mafuta osatchulidwa. Komabe, kafukufuku amasonyeza kuti mafuta osatetezedwa okhawo sangakhale abwinobwino, ndipo kudya mafuta odzaza sikungakhale koopsa monga momwe amaganizira kale.
Pofuna kuthetseratu chisokonezo ichi onani kuyerekezera kwa mafuta odzaza ndi osatengera komanso momwe angakhudzire zakudya zanu.
Kodi mafuta okhuta ndi otani?
Mafuta okhutira alibe maubwenzi awiri mu makina awo. Iwo "amadzaza" ndi maatomu a haidrojeni. Chifukwa cha mankhwala awo, amakhala otentha kwambiri pa firiji.
Mafuta okhuta angapezeke mu zakudya zosiyanasiyana, kuphatikizapo:
- Nyama ya nyama kuphatikizapo ng'ombe, nkhuku, nkhumba
- Mafuta ena omera ngati kanjedza kapena mafuta a kokonati
- Zakudya za mkaka kuphatikizapo tchizi, batala, ndi mkaka
- Zakudya zopangidwa monga bologna, sausages, agalu otentha, ndi nyama yankhumba
- Zakudya zopangira zokolola zam'mbuyo zomwe zimaphatikizidwa kale, kuphatikizapo ophika, tchipisi, ma coki, ndi zophika
Mafuta Okhutira M'madyerero Anu
American Heart Association imalimbikitsa kuti zosakwana 5 peresenti pa 6 peresenti ya chakudya chanu cha caloric tsiku ndi tsiku chimakhala ndi mafuta odzaza.
Kafukufuku wina wasonyeza kuti kudyetsa mafuta ochulukirapo ambiri kungapangitse LDL yanu ndipo, motero, matenda anu a mtima. Komabe, pakhala pali maphunziro ambiri omwe amatsutsa zotsatira zovulaza za mafuta odzaza.
Ngakhale kuti kuchuluka kwa LDL kumawoneka kuti kwawonjezeka ndi kudya mafuta odzaza, maphunziro asonyeza kuti mtundu wa LDL umene ukuwonjezeka ndi waukulu, wokondweretsa LDL.
Ziŵerengero zazikulu za LDL siziwoneka kuti zikulitsa chiopsezo cha matenda a mtima. Mosiyana ndi zimenezi, laling'ono, LDL wochuluka -mtundu umene wasonyezedwa kuti upititse mapangidwe a atherosclerosis mu maphunziro-akuwoneka kuti sakhudzidwa. Nthawi zingapo, chiopsezocho chinachepetsedwa ndi mafuta odzaza.
Kafukufuku wina amasonyezanso kuti mtundu wa zakudya zokhudzana ndi mafuta zingakhudze thanzi lanu. Phunziro limodzi lalikulu linanena kuti kudya mkaka kungachepetse chiopsezo cha matenda a mtima. Pa nthawi yomweyi, kuphatikizapo zakudya zomwe zimadyetsedwa mu zakudya zanu zingapangitse ngozi yanu ya matenda a mtima.
Kodi Mafuta Osasinthika Ndi Chiyani?
Mafuta osasungunuka amapezeka madzi ozizira. Zimasiyanasiyana ndi mafuta odzaza m'thupi mwawo zomwe zimakhala ndi chikhalidwe chimodzi kapena ziwiri. Zingathe kugawidwa kwambiri monga:
- Mafuta a monounsaturated: Mtundu uwu wa mafuta osatchulidwa uli ndi mgwirizano umodzi wokha womwe umakhala nawo. Mafuta a monounsaturated amadziwika kwambiri kutentha kutentha ndipo amaphatikizapo mafuta a canola ndi mafuta.
- Mafuta a polyunsaturated: Mtundu uwu wa mafuta osatchulidwa uli ndi mawiri awiri kapena awiri omwe amamanga maonekedwe awo. Iwo ali madzi firiji. Mafuta a polyunsaturated amafuta mafuta opangira mafuta, mafuta a mpendadzuwa, ndi mafuta a chimanga.
Mafuta Osatchulidwa M'madyerero Anu
The American Heart Association imalimbikitsa kuti mafuta ambiri a tsiku ndi tsiku ayenera kuchokera ku mafuta a monounsaturated ndi polyunsaturated. Zakudya zomwe zili ndi mafuta osatchulidwa ndi awa:
- Mtedza
- Mankhwala ophika monga canola, masamba, kapena mafuta
- Nsomba zina monga salimoni, tuna, ndi anchovy, zomwe zili ndi omega-3 unsaturated mafuta acids
- Azitona
- Zolemba
Kodi Kusiyanitsa Pakati pa Fat ndi Cholesterol N'chiyani?
Cholesterol ndi mafuta onsewa ndi lipid ndipo amapezeka mu zakudya zomwe mumadya ndi kuzungulira m'magazi anu. Cholesterol imakhala ndi mankhwala ovuta kwambiri poyerekeza ndi mafuta.
Mu thupi, cholesterol imakhala ndi mapuloteni monga otsika kwambiri lipoprotein (LDL) omwe amawoneka kuti ndi "cholesterol choipa," chifukwa cha matenda a mtima, komanso kuthamanga kwapopoprotein (HDL), komwe kumatchedwa "cholesterol wabwino. " Kuchuluka kwa mafuta osatetezedwa ndi odzaza mu zakudya zanu kungakhudze thupi lanu lonse la mafuta m'thupi, HDL, ndi LDL. Mafuta okhuta, mtundu womwe umapezeka mu ng'ombe, batala, ndi margarine, ankaganiza kuti amaletsa "ma cholesterol" a LDL.
Mafuta Otani Amene Muyenera Kuphatikiza M'madyerero Anu Ochepa?
Ngati mukuyang'ana makilogalamu anu a cholesterol ndi triglyceride, yesetsani kuphatikiza zakudya zosiyanasiyana monga zakudya zowonda, ndiwo zamasamba, zipatso, masamba, ndi mbewu zonse. Kafufuzidwe kafukufuku wambiri amafunika kuyandikana ndi mphamvu ya mafuta osatulutsidwa ndi odzaza ndi matenda a mtima. Ngakhale kuti pakhala palifukufuku wotsimikizira kuti mafuta odzaza si olakwika chifukwa cha thanzi labwino monga momwe talingaliridwira, zotsalira zamakono zikudalibebe.
Mafuta onse osatchulidwa ndi mafuta odzaza ndi ofanana kwambiri. Izi zikhoza kuwonjezera makakiteriya ku chakudya chanu ndi kulemera kwake kumaliseche ngati mutadya kwambiri, kotero ndibwino kuti muzidya moyenera.
Kuonjezerapo, mtundu wa zakudya zomwe muli ndi mafuta omwe mumadya zimapangitsa kusiyana kwanu m'magulu. Nkhuta zamphongo zing'onozing'ono kapena nyama yochulukirapo ndibwino kwambiri pakudya kwanu poyerekeza ndi thumba la chips kapena soseji links. Zonsezi zikhoza kukhala ndi mafuta, koma zosankha zoyamba zimakhalanso ndi mavitamini, mchere, ndi zina zowonjezera. Zosankha zowonjezera zingakhale zapamwamba mu shuga, mankhwala osungira mankhwala, mchere, ndi mafuta , ndipo zonsezi zingakhale ndi zotsatira zovuta pamagulu anu a lipid ndi matenda a mtima.
Mawu Ochokera
Zingathe kusokoneza kuti ndi chiyani chomwe mafuta amaonedwa kuti ndi ovuta kwambiri chifukwa cha zoopsa zaumoyo monga kufufuza kwatsopano kusintha zomwe mwamvapo kale. American Heart Association ikupitiriza kufufuza kafukufuku ndikupanga malingaliro otsimikizira kuchepetsa mavuto anu azaumoyo.
> Zosowa
> de Oliveira OMC, Mozaffarian D, Kromhout D, et al. Zakudya za Zakudya Zokhutira ndi Chakudya Chakudya ndi Chochitika Chakumayambitsa Matenda a Mtima: Maphunziro Amitundu Yambiri Atherosclerosis. American Journal of Clinical Nutrition. 2012; 96: 397-404.
> De Souza RJ, Mente A, Maroleanu A, et al. Kulowetsa Zakudya Zowonongeka Zokhutira ndi Zosasintha Zowopsa ndi Kuopsa kwa Imfa, Matenda a Mtima, ndi Mtundu Wachiwiri wa Shuga: Kukonzekera Mwadongosolo ndi Meta-Analysis of Observational Studies. BMJ. 2015; 351: h3978.
> DiNicolantonio JJ, Lucan SC, O'Keefe JH. Umboni wa Mafuta Okhutira ndi Shuga Okhudzana ndi Matenda a Mtima wa Coronary, Kupita Patsogolo pa Matenda a Mtima . 2016; 58 (5): 464-72. do: 10.1016 / j.pcad.2015.11.006
> The Skinny Pa Mafuta. American Heart Association. 2017. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp#.WQzNZtLyvmY.
> Vafeiadou K, Weech M, Altowaijri H, et al. Kusintha kwa Zokhutira ndi Mafuta Osasinthika Alibe Mphamvu pa Ntchito Yopaka Mavitamini koma Zotsatira Zabwino pa Lipid Biomarkers, E-Selectin, ndi Kupanikizika kwa Magazi: Zotsatira Zotsatira Zomwe Zidawongolera Kudyetsa Zakudya ndi VAScular Function (DIVAS) Phunziro. American Journal of Clinical Nutrition. 2015; 102 (1): 40-8.