Pali mitundu ikuluikulu ya mafuta: mafuta odzaza ndi osatsitsika. Mafuta okhuta angakhudze mbali zina za mbiri yanu yamadzimadzi ndipo akhoza kuonjezera chiopsezo cha matenda a mtima - makamaka ngati mumadya zakudya zambiri m'matumbo. Mafuta osasungunuka, kumbali ina, akhoza kukhala ndi zotsatira zabwino pa moyo wanu - ndi mbiri yanu ya lipid.
Mafuta osasungunuka amasiyana ndi mafuta odzaza chifukwa ali ndi mgwirizano wapakati kwinakwake mu makina awo, omwe amawapangitsa kukhala operewera pochita zinthu ndi ma molekyulu ena osatulutsidwa. Izi zimapangitsa kuti mafutawa akhale otentha kwambiri pamtunda.
Mitengo yambiri yosasinthika ili ndi mitundu yosiyanasiyana ya mafuta ophika ndi zakudya zina. Mafuta awa onse amatchulidwa kuti "mafuta abwino" chifukwa samawoneka kuti amalimbikitsa kupanga mapangidwe a atherosclerosis, phula losakaniza limene lingamange m'mitsempha. Pali mitundu iwiri ya mafuta osatchulidwa: mafuta odzola mafuta ndi mafuta ophatikizidwa. Ngakhale kuti amasiyana pang'ono ndi zakudya zomwe ali nazo, kuphatikizapo mitundu yonse ya mafuta mu zakudya zanu zingakuthandizeni kuti mukhale ndi thanzi labwino komanso kuti mukhale ndi mbiri yabwino.
Mafuta a Monounsaturated
Mafuta a monounsaturated amakhala ndi mgwirizano umodzi wokha mu maonekedwe awo. Pali zakudya zambiri zathanzi zomwe zili ndi mafuta omwe amapezeka, kuphatikizapo:
- Mafuta ena ophika - monga mafuta, mafuta a sesame, ndi mafuta a canola
- Peanut batala
- Ena mtedza - monga nthikiti ndi makosa
- Zolemba
- Azitona
- Mbeu za Sesame
- Zilombo zina zowonjezera zomwe zimatchedwa "oleic"
Mafuta a Polyunsaturated
Mafuta a polyunsaturated amasiyana ndi mafuta omwe amapezeka kuti ali ndi mgwirizano wokhala ndi maulendo awiri.
Zakudya zomwe zili ndi mafuta ophatikizapo polyunsaturated ndi awa:
- Mbeu zina - monga mbewu za mpendadzuwa ndi mbewu za dzungu
- Mafuta ena ophika - kuphatikizapo mafuta a chimanga, mafuta osungira mafuta, ndi mafuta a soya
- Ena mtedza - monga mtedza wa pine ndi walnuts
Mtundu wina wa mafuta a polyunsaturated, mafuta omega-3, akhala akuphunzira makamaka za momwe amachitira ndi thanzi la mtima komanso amatha kuchepa. Kafukufuku wasonyeza kuti mafuta a omega-3 angachepetse mayendedwe a triglyceride ndi kuwonjezera pang'ono ma HDL. Zakudya zotsatirazi zili ndi mafuta awa:
- Nsomba zamadzimadzi - kuphatikizapo salimoni, mackerel, herring, ndi tuna
- Mbeu zina - monga mbewu ya fulakesi ndi mbewu za chia
- Walnuts
- Algae
Ndi Mafuta Ati Amene Muyenera Kudya?
Ngakhale kuti mankhwalawa ndi osiyana kwambiri, mitundu yonse ya mafuta omwe sakhala ndi mafutawa amathandizidwa kuti azikhala ndi thanzi labwino mwa kukonzanso mafilimu, kuphatikizapo kukula kwa mafuta a HDL komanso kuthandizira kuchepetsa LDL cholesterol ndi triglyceride. Kafukufuku wasonyeza kuti m'malo mwa mafuta odzaza mafuta ndi mafuta opangidwa ndi mafuta omwe ali ndi mafuta ambiri omwe amapezeka ndi monounsaturated ndi polyunsaturated angathandize kukuteteza ku matenda a mtima. Palinso umboni wambiri wokhudzana ndi mafutawa ndi mafuta ophatikiza ndi mafuta omwe amapezeka ndi mafuta.
Chifukwa cha ichi, American Heart Association ikukulimbikitsani kuti muike m'malo mwa zakudya zomwe muli ndi mafuta odzaza mafuta ndi mafuta omwe mumakhala ndi mafuta oposa mafuta omwe amapezeka pansi pa mafuta omwe amapezeka monga mafuta, nsomba, mbewu, ndi mafuta. Zakudya zopatsa mafuta siziyenera kukhala zoposa 25 ndi 35% ya zonse zomwe mumadya tsiku lililonse.
Ngakhale zakudya zowonjezera ndi mafuta odzaza ndi zokhutira mtima, musamayende m'madzi mukuzidya. Ma calorie awo akadali okwera ndipo amatha kudya zakudya zamtundu wanu ngati mumadya zakudya zambiri.
Zotsatira:
Gawo Lachitatu la Maphunziro a Mtundu wa Cholesterol (NCEP) Gulu la Atafufuza pa Kuzindikira, Kufufuza, ndi Kuchiza kwa Mwazi Wambiri Wamagazi mu Akuluakulu (PDF), July 2004, National Institutes of Health: National Heart, Lung, ndi Blood Institute.
Whitney EN ndi SR Rolfes. Kumvetsa Zakudya Zakudya, 14. Kusindikiza kwa Wadsworth 2015.
American Heart Association: Kudziwa Mafuta Anu. Lumikizani: http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp#.V0e9spErKM8.