Icho chinhu chinenge chiri munhu wose anofarira kudya kunovaka muviri anoziva : Mafuta anogutisa akaipa kune isu. Vanovhara mitsetse yedu uye vanokonzera kurwadziwa kwemoyo.
Yakanga isati yasvika munguva pfupi yapfuura, zvisinei, kuti vanhu vazhinji vakamira kuti vabvunze kana mafuta akazara ainge asina kunaka. Zvizhinji zve "chokwadi" pamusoro pezvokudya zvataifunga kuti ndezvechokwadi kubvira kuma1960 kana zvakadaro zvisingabvumirwi.
Zvechokwadi, Dietary Guidelines yeAmerica, iyo iyo yakakurumbira yemapiramidi ezvokudya uye mahwendefa ezvokudya akavakwa, ave achishandurwa mumakore achangopfuura. Vakamira kusimbisa kukosha kwekudya zvokudya zvakaderera. Iye zvino vanopa mazano ekugadzirisa shuga . Vakamisa pfungwa yakareba kwenguva refu kuti cholesterol muzvokudya yakaipa. Asi ivo vachiri kurayira zvipingamupinyi zvakakomba pamafuta akazara.
Mafuta Anogutsikana Anogamuchirwa Sei?
IAmerican Heart Association inopa mazano kuti hapana zvinopfuura 5 kusvika ku6 muzana yemakoriyamu anobva kumafuta akazara, ayo anenge anenge magiramu gumi emafuta akazara nokuda kwemuviri wevanhu anodya 2 000 makoriori pazuva. Zvokudya zve 2015 zvemaAmerica zvinokurudzira kuderedza mafuta akazara kusvika kune 10 muzana yemakori, iyo inenge 22 gramu emafuta akazara.
Waizviziva here kuti Tapepoon yeOrive Oil ine 2 Gramu yeFat Satated Fat?
Tinofunga nezvemafuta akazara zvakanyanya seari mumafuta ane mafuta, zvizere zvemafuta emishonga yemakisi, uye kokonati mafuta, asi ose mafuta ari musanganiswa wemafuta akasiyana, uye anowanzosanganisira mamwe mafuta akazara.
Ichi ndicho chikonzero chikuru chakaita kuti zvive zvakaoma kudya kudya kunotapira mumafuta ane mafuta akawanda sezvo American Heart Association inorumbidza. Izvo zvakaoma zvikuru kuwana mishonga yose inokosha inokurudzirwa zuva rega rega pane kudya kwakanyanya kwazvo mumafuta akazara.
Saka, Chii Chirevo?
Kunyange zvazvo kudya mafuta akawanda akazara kunogona kunge kwakaipa kune vamwe vanhu, kana kuti zvichida mune zvimwe zviitiko (zvakadai sezvimwe zviri muzvokudya) uchapupu hwokuti hwakaipa nguva yose uye munhu wose haasi kunyatsomira.
Takaenda Sei Kudavira Kuti Mafuta Anogutisa Akaipa?
Yaiva mugumisiro wekurwa pakati pevasayendisiti pakati pezana remakore rechi20. Ikoko kwakanga kusati kwambove nehuwandu hwehumwe hwakasimba hwekuti mafuta akazara anoita kuti chirwere chemoyo, uye humwe humwe uchapupu hwakapiwa hwakanga hwakave nokukanganisa kukuru. Semuenzaniso, mune imwe chiitiko chinonyatsozivikanwa, boka rakazara rakakora rakange rine nhamba yakakwirira kwazvo yevanhu vanoputa zvakanyanya mairi.
Zvidzidzo zvakaratidza ndezvokuti apo vanhu vakatsiva mafuta akazara nemafuta anodiwi, akadai semafuta emafuta, ropa ravo rekutsvaira ropa rakawira pasi. Munhu wese anofunga kuti izvi zvaizoreva kuti vanhu ivavo vangave vasisina kunyanya kurwara nemwoyo. (Kazhinji, vakanga vasina, asi zvimwe pane izvozvo gare gare.)
Kunyange zvakadaro, paiva nevose vaimiririra uye vanopikisa avo vanonzi Diet Heart Hypothesis, uye chikamu chakazara mafuta chakakunda. Kana iwe uchifarira munhoroondo yesayenzi yekudya kurwisa nezvechirwere chemoyo (uyezve iyi nheyo yacho yose) Ndinokurudzira mabhuku matatu aya:
- Death By Food Pyramid (2014) naDenise Minger
- Calories Akanaka, Maori Akaipa (2007) naGary Taubes
- The Big Fat Surprise (2014) naNina Teicholz
Chii Chakaitika Kubva ipapo?
Kuwanda kwezviongorori uye kutsvakurudza kwekucherechedza kwakaitwa mumakore makumi mashanu pamwe nemakore kubvira apo avo masayendisiti vakakunda nharo . S o, unogona kufunga kuti kana ichokwadi kuti mafuta akazara akaita kuti vanhu varwe nemwoyo kana kuti kurohwa kuti zvingave zviri kujekesa uye zvakajeka sezvo makore akapfuura.
Pari zvino inofanira kunge iri 100 muzana yakasimba, yakarurama? Zvakanaka, kwete, hazvisi.
Christopher Ramsden: Scientific Sherlock Holmes
Dr. Christopher Ramsden weNational Institutes of Health (NIH) akatora nzira yakasiyana yemamiriro acho ezvinhu. Panzvimbo pokutungamirirazve imwe dzidzo, akachera kusvika munhoroondo yevakwegura, zvidzidzo zvepamusoro izvo zvingave zvisina kuwana chiziviso chavanofanirwa. Chigumisiro chazvino chiitiko chakabudiswa muBritish Medical Journal munaApril muna 2016.
Mune basa iri, Ramsden akadzokera kuNine Coronary Survey, iyo yakatevera vanhu vanopfuura 9 000 kwemakore mana nehafu. Vanhu ava vaisarudzwa, saka kudya kwavo kunogona kunyatsochengetedzwa kuitira kuedza.
Sezvinowanzojairika mune zvidzidzo izvi, boka rimwe rakapiwa kudya kwemazuva ose, uye mune imwe boka boka remafuta rakakosha mumafuta akawanda (akawanda omega-6 mafuta) akatsiva mafuta akazara. Sezvo bhuku rimwe chete rakabuda mubhuku guru iri, Ramsden aifarira mune mamwe mashoko angawanikwa.
Zvinotarisa kuti pakati peavo vakafa panguva yekudzidza, avo vanopfuura makumi matanhatu nemashanu vaigona kufa kana vari muboka rakaderera-rakakora! Uyewo, Ramsden akawana kuti kune mafiropu ezvipo anowanikwa anenge anenge 30 muzana yevanhu vakanga vafa panguva yekudzidza. Akaona kuti kune vanhu vainge vaine mhirizhonga, 22 muzana yeavo vakange vadya kudya kwekudya zvakazara vakafa nechirwere chepfungwa, asi 41 muzana yevaya vaiva muboka rakaderera-mafuta-yakaita.
Izvi zvinorevei? Iyo haina kutarisa zvakanaka "Team Saturated Fat yakaipa," asi isu hatizivi chaizvo. Sezvakataurwa naRamsden mumushumo wake, "Kutaura kusakwanisa kwehuchapupu huripo, nzira yakanakisisa inogona kuva imwe yekuzvininipisa, kusimbisa kukwana kwezivo yemazuva ano uye kugadzirisa nzvimbo yakakwirira yekupa mazano kune izvo zvinogona kugoverwa nezvikafu zvekudya."
Tinogona kuedzwa kuti tifunge kuti zvakawanikwa naDr. Ramsden zvaive zvisingawanzoitiki-kureva, isu tingave dai asina kuongorora zvakafanana nedhesi risina kunyorwa yaakawana kubva kuSydney Heart Study rakabudiswa muna 2013. Zvigumisiro zvakafanana.
Izvi Zvinoreva Here Kuti Kuzadza Fat Kwakanaka?
Mimwe yemigumisiro yandakambotaura ingatiita kuti tifunge kuti mafuta akazara muzvokudya zvedu haasi "kwete akaipa," ivo chaizvoizvo "akanaka." Kufanana naChristopher Ramsden, ndinoda kukurudzira kuzvininipisa pane iyi. Isu hatizivi panguva ino.
Zvisinei, heino mimwe pfungwa dzinofadza uye mikana:
- Isu tinowanzoti "mafuta akazara" sokunge kuti chinhu chimwe chete. Iko kune mhando dzakawanda dzemafuta akazara, mazhinji ayo anozivikanwa kuti anoshandiswa nenzira dzakasiyana nemuviri. (Somuenzaniso, shanje-midzi-triglycerides)
- Mafuta anogutsa anoramba akachengetedzeka, uye zvishoma nezvishoma zvinokonzerwa nokusvibiswa kupfuura mamwe mafuta. Zvingave kuti mamwe emigumisiro yakaipa inowanikwa pakuwedzera mafuta e-polyunsaturated kune kudya kunobva kubva pakuti ivo vari nyore nyore kukanganiswa, uye izvi zvingadai zvingava nemigumisiro yakaipa pamuviri.
- Mafuta anoshandiswa kupa polyunsaturates anonyanya azere nemafuta e-omega-6 , ayo anogona kunge ane kupisa simba mumutumbi.
- Rimwe boka revasayendisiti muNetherlands rakatsvaga imwe yemashoko pamusoro pemafuta akazara uye inofungidzira kuti mafuta akazara aigona kunge asingatongogadziri mune zvematongerwe enyika, asi anogona kuva nemigumisiro yakaipa yakawanda pasi pemamiriro ezvokudya zvakakwirira, kana kuti kudya kunowedzera muzvokudya zvinoshandiswa. Imwe pfungwa yokuti ivo uye vamwe vakarondedzera ndeyokuti vanhu vane chirwere chemagetsi kana chirwere chisingaperi chingaita kuti vasaita zvisina kunaka nemafuta akazara.
- Izvi zvinondiyeuchidza zvidzidzo neboka raDe. Jeff Volek iro rakaratidza kuti kana rakatarisana nepamusoro-kudya, mutumbi unobereka rudzi rune mafuta akazara , izvo zvinogona kuva imwe yenhando dzakawanda.
- Panogona kuva nekusiyana kwakasiyana-siyana mukupindura kwemafuta anozara nekuda kweiyo genetics. Kunyanya, vanhu vane genetic mutation anonzi ApoE4 vangaita zviri nani nemafuta mashoma akazara muzvokudya zvavo.
Zviri pachena, tine zvakawanda zvokudzidza nezvenyaya iyi. Zvisinei, nzira yandinoverenga nayo uchapupu huripo, vanhu vanogona kumira vachifunga kuti burger inotevera inodya ichavhara mishonga yavo!
Sources:
Chowdhury R, et al. Kushamwaridzana kwezvokudya, kupoteredza, uye kuwedzera mafuta zvinokonzerwa nehutachiona hwehutachiona: kuongorora nekugadzirisa nekuongorora meta. Annals of Internal Medicine 2014 Mar 18; 160 (6): 398-406. doi: 10.7326 / M13-1788.
Kuipers RS et. al. Saturated fat, carbohydrates and cardiovascular disease. Netherlands Journal of Medicine . 2011 Sep; 69 (9): 372-8.
Ramsden, CE et. al. Kuongororazve zvekudya-tsika yekufungidzira: kuongororwa kwemashoko akawanikwa kubva kuMinnesota Coronary Experiment (1968-73). Bhuku reBritain reRussia l 2016 Apr 12; 353: i1246. doi: 10.1136 / bmj.i1246.
Ramsden CE, et al. Kushandiswa kwezvokudya zvinonzi linoleic acid yekudzivirira kudzivirirwa kwechirwere chepfungwa yemweya nekufa: kuongororwa kwemashoko akawanikwa kubva kuSydney Diet Heart Study uye kuongororwa meta-analysis. British Medical Journa l. 2013; 346: e8707
Siri-Tarino, et. al. Meta-tsvakurudzo yevangangodaro maongororo ekuongorora kuongorora kusanganiswa kwemafuta akazara nehutano hwepfungwa. American Journal of Clinical Nutritio n. 2010 Mar; 91 (3): 535-46. doi: 10.3945 / ajcn.2009.27725.