Ife tonse tikudziwa kuti chakudya cha mafuta ndi choipa kwa inu. Koma posachedwa, zakhala zikuonekeratu kuti sikuti mitundu yonse ya mafuta mu zakudya zanu ndi yofanana ndipo, zodabwitsa, sikuti mafuta onse ndi oipa kwa inu. Mtundu wina wa mafuta m'thupi lanu, wotchedwa trans mafuta, wagwiritsidwa ntchito kwambiri ndi ngozi yowonongeka. Mafuta otentha, kwenikweni, sanapezeke kuti ali ndi ubwino uliwonse ku thanzi lanu konse.
Ngati mukufuna kukhala ndi thanzi labwino kapena kukhala ndi thanzi labwino, ndithudi mumakhala ndi nthawi yodziwa kuti mafuta ndi otani komanso kuti mungapewe bwanji.
Kodi mafuta opatsirana amachokera kuti?
Mafuta a trans ndi chinthu chodziwika bwino cha zakudya zamakono zomwe zakhala zikugwiritsidwa ntchito kale komanso zakudya zamakono zokazinga. Zili paliponse chifukwa zili zothandiza komanso zothandiza kwa opanga chakudya. Kuopsa kwa mafuta opatsirana kumangodziwika posachedwapa. Izi zinapangitsa kumvetsa kuipa kwa mafuta opatsirana kwapangitsa kuti makampani atsopano aziika zakudya kuti aziikapo chizindikiro pa zakudya zovomerezeka kuti adziwe kuti ali ndi mafuta ngati ali ndi oposa 0,5 magalamu a mafuta. Poyankha kuwonjezeka kwadzidzidzi za kuopsa kwa mafuta, matumba ambiri a zakudya tsopano, alibe mafuta, kwinakwake pamalopo kuti awonetse makasitomala kuti ali ndi mafuta ochepa kapena opanda.
Dzina lina lodziwika bwino la mafuta odzola pa malemba a zakudya ndi 'mafuta ochepa a hydrogenated'. Dzina limeneli limatanthawuza njira yomwe mankhwala amagwiritsira ntchito.
Komabe, chakudya chomwe sichidakonzedwenso chingakhale chitsimikizo cha mafuta ngati njira yophika imaphatikizapo kudya mwakhama pogwiritsa ntchito mafuta enaake.
Kawirikawiri, zakudya izi sizibwera phukusi ndipo nthawi zambiri sakhala ndi chidziwitso chopatsa thanzi pa menyu. Mafuta ophika omwe amapanga hydrogenated amatha nthawi yaitali kuposa mafuta osakaniza a hydrogenated. Mafuta ena a hydrogenated amagwiritsidwa ntchito m'malesitilanti chifukwa amachititsa kuti azidya zakudya zambiri mu mafuta omwewo popanda kudzoza mafuta, omwe ali oyenera kudya chakudya chochuluka kwambiri mu nthawi yochepa.
Palinso mitundu yosiyanasiyana ya mafuta okhudzana ndi zinyama, ndipo, mopitirira malire, mitundu yosiyanasiyana ya mafuta omwe amawoneka mwachilengedwe sakhulupirira kuti ndi owopsa kwa thupi.
Kodi mafuta opatsirana ndi otani?
Mafuta a mafuta ndi mafuta omwe ali ndi mankhwala omwe amawagawa monga mafuta osatulutsidwa. Kawirikawiri, mafuta osatchulidwa pa zakudya akhala ngati mafuta abwino kuposa mafuta odzaza. Kuti mudziwe zambiri za mafuta odzaza, mafuta osatchulidwa ndi mafuta ophika, werengani pano.
Chidziwitso chovomerezeka chimene mafuta osatchulidwa amakhala abwino kuposa mafuta odzaza amapeza kuti mafuta opangidwa ndi mafuta ndi mafuta osakondera kwambiri ovuta komanso osokoneza. Ngakhale kuti mafuta opangidwa ndi trans-mafuta ndi osatayika, mafuta opangidwa ndi mafuta amakhala ndi mawonekedwe osiyana ndi mafuta ena osatulutsidwa chifukwa amawongolera molunjika, mmalo mwa kusintha kwa 'mafuta' omwe amawathira mafuta ena osatulutsidwa.
Thupi lathu silingathe kuyambitsa mafuta okhwima opangidwa mosavuta monga mafuta ena. Ndi mafuta opatsirana ndipo akhala akugwirizanitsidwa ndi stroke, matenda a mtima ndi khansa.
Kodi mafuta opatsirana amawopsa bwanji?
Pali kuwonjezeka kwa imfa kuchokera ku zifukwa zonse zokhudzana ndi kudya kwa mafuta.
Kudya kwapamwamba kwa mafuta opatsirana komanso mafuta owonjezera omwe amapezeka m'magazi akhala akugwirizanitsidwa ndi kuchulukitsitsa kwa mlingo kudzera mu deta yomwe ikupezeka m'mabungwe ambirimbiri a anthu m'malo osiyanasiyana okhudzana ndi zikwi za anthu m'zaka zapitazo.
Pali njira zingapo zomwe mafuta opangira mavitamini amathandizira kuti muwonongeke.
* Njira imodzi ndiyokuzira kutupa thupi lonse, zomwe zimakuchititsani kuti muwononge magazi. Pamene mafuta opatsirana amalowa m'thupi la munthu, mlingo wa kutupa ukukwera kwambiri. Kutupa kumayambitsa chiwonongeko cha zochitika zomwe zimatsogolera ku matenda a mtima ndi kupweteka.
* Njira ina yomwe mafuta opatsirana amachititsa kudwala matendawa ndi kuwononga mitsempha yamkati mkati mwa mtima ndi ubongo, zomwe zimawatsogolera ku matenda a mtima ndi matenda a cerebrovascular .
* Ndipo njira yachitatu yomwe mafuta opatsirana amachititsa kudwala ndi kupititsa mlingo wa cholesterol wa LDL woopsa pochepetsa chiwerengero chanu chokhala ndi thanzi labwino la HDL. Phunzirani zambiri za cholesterol ndi vuto lanu lachirombo pano .
Kufufuzira momwe mafuta opatsirana amakhudzidwira thupi ndi atsopano, ndipo zambiri zowonjezereka zidzatuluka zaka zingapo zotsatira.
Kodi mungathe kuyeza miyeso yanu yambiri ya mafuta?
Pakadali pano, palibe mayeso oyenerera a magazi amene mungathe kuyeza kuchuluka kwa mafuta opatsirana m'magazi anu. Kumvetsa kwasayansi kwamakono ndizosavuta kupeza mafuta opatsirana pogwiritsa ntchito zakudya zanu, makamaka ngati mumadya mafuta ambiri. Koma palibe njira yosavuta yowonjezeramo kuti izi zisawonongeke kapena kuyesa kuti mukhale thupi labwino kapena kuchuluka kwa mafuta.
Kodi mungatani?
Njira yowonjezera yothetsera mafuta opangidwa kuchokera ku zakudya zanu ndikupewa kudya zakudya zowonjezera kale, zakudya zowonongeka, zakudya zowonongeka ndi kusiya mafuta ophika omwe ali ndi mafuta odzola. Izi zingakhale kusintha kovuta ngati nthawi zambiri mumadya zakudya zamtundu umene anthu ambiri amachita. Chiyambi chabwino chingakhale kuthetsa imodzi mwa maguluwa nthawi imodzi kuchokera pa zakudya zanu, ndikuyikanso ndi njira zabwino za ubongo ndi zokoma.
Kuphika mafuta
Njira yosavuta yopewera mafuta oyenera ndi kuyamba mwa kusagwiritsa ntchito mafuta ophika omwe muli ndi mafuta pamene mukukonzekera chakudya. Izi zikhoza kupindula mwa kuwerenga malemba pa mafuta ophika ndi kufalikira musanagule. Kusankha mafuta opanda mafuta (omwe amatchedwa mafuta a hydrogenated) ndi ofunika. Ngati mungathenso kuchoka ku mafuta odzaza, izo zikhoza kukhala bonasi yowonjezera. Izi sizingatheke kusintha kusintha kapena kukondweretsa chakudya chimene mumakonzekera. Ndibwino kuti musagwiritsenso ntchito mafuta ophika.
Zakudya zophimbidwa kale, chakudya chokonzedwa
Zinthuzi ndizosavuta komanso zimatha nthawi yaitali. Nthawi zambiri zimakhala zolemera kwambiri, zomwe zimawapangitsa kukhala okhutira kwambiri kuposa zipatso kapena ndiwo zamasamba. Chifukwa safunikira firiji, zimakhala zosavuta kuziyika kuposa chakudya chatsopano. Kuwongolera kutali ndi zakudya zokhudzana ndi kalori kumafuna kusintha kwa mindset ndipo kumafuna khama kuti mugulitse zinthu zathanzi. Zipatso ndi zitsamba sizili ngati kudzaza zakudya monga chakudya chokwanira chifukwa ndizochepa m'makilogalamu. Kusintha kumeneku mu zakudya zanu kungathandizenso ngati mukufunika kulemera. Komabe, ngati simusowa kulemera, ndiye kuti mukuyenera kutenganso zakudya zamakilogalamu mukadula kapena kuzichotsa pa zakudya zanu. Mtedza ndi zipatso zouma zimapereka njira yathanzi yokhala wokhutira ndi njala wokhutira mofanana ndi wa zakudya zowonjezera.
Zakudya zokazinga zakuya
Kupewa chakudya chakuya chokazinga kumafunanso khama ngati mwasankha. Zomwe zimachitikira zophika zomwe sizowonongeka zimaphatikizapo kuphika chakudya chophimbidwa ndi kuunika ngati kupatsa ndiko kukuthandizani kwambiri.
Wonjezerani antioxidants mu zakudya zanu
Mankhwala ophera antioxidants amapezeka mwachilengedwe pamapatso ndi masamba. Awonetseredwa kuti abweretse matenda, kuphatikizapo matenda a mtima ndi matenda a cerebrovascular omwe angapangitse kuti aphedwe. Chifukwa mafuta opangidwa ndi tizilombo amakhala ogwirizana kwambiri ndi matenda opatsirana pogwidwa ndi sitiroko, antioxidants ndi njira yachibadwa yochepetsera chiopsezo chanu chowopsa pamene mukupewa mafuta opatsirana.
Zonsezi, kusiya mafuta opatsirana kumafuna khama lofunafuna chifukwa zakudya zomwe zili ndi mafuta ofala kwambiri. Mayiko ena amaletsa kugwiritsa ntchito mafuta osokoneza bongo. Ngakhale mafuta ololedwa amaloledwa ku United States, malamulo olemba malemba omwe amapezeka posachedwa amachititsa kuti asawapewe. Okonza chakudya akuyesetsa khama kuti achepetse kapena kuthetsa kugwiritsa ntchito mafuta osokoneza bongo, omwe angakuthandizeni pamene mutayesetsa kuchepetsa kudya mafuta.
Zotsatira:
American Heart Association
Siriamu mafuta acids komanso chiwerengero cha matenda a ischemic pakati pa amayi omwe amachititsa mantha, Yaemsiri S, Sen S, Tinker LF, Robinson WR, Evans RW, Rosamond W, Wasserthiel-Smoller S, He K. Stroke, October 2013
Kuchuluka kwa mafuta opatsirana ndi chiŵerengero cha mliri mu REZI za Kusiyanasiyana kwa Maiko ndi Mitundu Kulimbana ndi Mliri (REGARDS), Kiage JN, Merrill PD, Judd SE, He K, Lipworth L, Cushman M, Howard VJ, Kabagambe EK, American Journal of Mayendedwe a Zakudya, May 2014
Mafuta a Trans, aspirin, ndi sitiroko ya ischemic m'mayi omwe akuwopsa pambuyo pake. Yaemsiri S, Sen S, Tinker L, Rosamond W, Wassertheil-Smoller S, He K, Annals of Neurology, November 2012