Mafuta a Zakudya ndi Mtima

Chilichonse Chimene Mwaphunzitsidwa Chingakhale Cholakwika

Zaka zingapo zapitazo zinali zophweka - kusunga mtima wanu, kusunga kuchuluka kwa mafuta mu zakudya zanu, ndipo makamaka kupewa mafuta odzaza ndi zakudya zapamwamba za cholesterol.

Koma tsopano tikudziwa kuti zambiri za "sayansi yothetsera" izi zidagwedezeka nthawi zonse, ngati sizili zolakwika. Kupeza umboni wochulukirapo kwadutsa kang'onopang'ono kwa akatswiri athu a zamankhwala kuchokera ku mafuta awo ochepa, ndipo ife tikupeza kuti boma la US Dietary Guidelines likudutsa.

Nkhani zotsatirazi zikufotokozera mwachidule malingaliro atsopano pa mafuta odyetsa komanso mtima. Ngati mwakhala mukuyesera kuti mukhale nzika yabwino kwa zaka zambiri, mukutsatira malingaliro ovomerezeka a boma monga momwe mungathere, zina mwazomwezi zingakudabwe.

1 -

Zakudya Zochepa Kwambiri ndi Mtima

Kwa zaka zoposa 30, American Heart Association ndi boma linatiuza kuti mafuta ndi oipa, komanso kuti zakudya zochepa kwambiri ndizofunikira kwambiri pa chakudya chopatsa thanzi. Tsopano? Osati kwambiri.

Zambiri

2 -

Kodi Zakudya Zamakono Zimathandizadi?

Ngati zakudya zochepa za mafuta sizikuvomerezedwa ndi akatswiri, kodi izi zimachokera kuti?

Zambiri

3 -

Mafuta Okhuta ndi Mtima

Mafuta odzazawo ndi ovuta kwambiri chifukwa mtima wakhala mwala wapangodya wa maphunziro kwa zaka zambiri. Komabe, umboni wochuluka umasonyeza kuti chiphunzitsochi chalakwika.

4 -

Cholesterol Zakudya ndi Kuopsa Kwa Mtima

Mu February, 2015, Achimerika anamva nkhani yochititsa chidwi kuti zakudya zapamwamba za mafuta m'thupi, pambuyo pa zaka makumi ambiri zowonjezera ku mndandanda woletsedwa, zili ndi thanzi labwino! Ndicho chifukwa chake.

Zambiri

5 -

Mafuta a Polyunsaturated Acids ndi Mtima

Ngati kudya mafuta tsopano kuli bwino, komabe akatswiri amalimbikitsanso kuchepetsa mafuta odzaza, zomwe zimatanthawuza kuti tidzakhala akudya polyunsaturated fatty acids (PUFA). Ndipo akatswiri amati izi ndi zabwino! Koma, izo zikutembenuka, si onse a PUFA omwe ali ofanana. Makamaka, omega-6 PUFA ikhoza kukhala vuto. Werengani za PUFA ndi zotsutsana za omega-6.

Zambiri

6 -

Mankhwala a Monounsaturated ndi Mtima

Monounsaturated fatty acids (MUFA), monga amapezeka mu mafuta a maolivi, amadziwika kuti ali ndi thanzi labwino, makamaka chifukwa cha zakudya za Mediterranean pofuna kuchepetsa matenda a mtima. Komabe, umboni wodalirika wokhudzana ndi MUFA okha ndi wodabwitsa kwambiri.

Zambiri

7 -

Mafuta a Zamasamba ndi Moyo Wathanzi

Zotsatira zamakono zamakono zimayitanitsa kugwiritsa ntchito kwambiri mafuta a masamba kuti akhalebe ndi thanzi la mtima. Koma mafuta a masamba amakhala ndi omega-6 PUFA (yomwe ingapangitse chiopsezo cha mtima). Choipa kwambiri, mafuta a masamba ndi ovuta kwambiri odzozedwa pansi pa kutentha (ie, kuphika) zomwe zingawathandize kukhala owopsa. Samalani ndi mafuta a masamba amenewo!

Zambiri

Kodi Chakudya Chamoyo Chopatsa Moyo Chimawoneka Motani?

Mwachiwonekere, lingaliro lathu la "abwino" la zakudya zokoma mtima liri mu chikhalidwe. Komabe, mgwirizano ndikumanga kuti zakudya za Mediterranean zisamayandikire bwino.