Muchidimbu-kwete. Chaizvoizvo, zvingave zvinonyadzisa kana kufunganya pamusoro pemafuta ane utano kwakakuvadzanisa kubva nenzira iyi ine utano yekudya.
Fati chikamu chinokosha chekudya kwakanaka . Iyo inopa simba, inotora chikamu mukudyiwa kwevhithamini yakawanda, inopa kuvhara muviri kwemiviri yedu, uye inobatsira pakuumbwa kwemasero. Zvisinei, sangano remamwe mafuta ane ngozi yakawedzerwa yehutano hwemoyo, uye kunetseka pamusoro pehuwandu hwemaoriyamu pa gramu yemafuta, zvakaguma nekupararira mazano mumakore achangopfuura kutora kudya kwakaderera kwemafuta.
Izvozvo zvati, tinoziva kuti kudya uye mararamiro emitemo yeMediterranean-umo kunowedzera kudya kwemafuta, asina kutengesa, kunyanya kubva pamiti yemichero, iyo inokosha chikamu chekudya kwekuno-kwakaratidzwa kuderedza dambudziko rezvirwere zvakawanda , kusanganisira chirwere chemwoyo nekenza. Munharaunda iyi yenyika, kuwedzera kwekuwedzera kwehutano uye chirwere chisingaperi chinopindirana nematunhu umo vanhu vari kufamba nekukurumidza kubva kune kudya kwavo kwechikafu kune tsika dzezvokudya zvakagadzirwa.
Uchapupu kubva muChidzidzo che Predimed, chidzidzo chakanyatsogadziridzwa zvakanaka chinowedzera kuwanda kwekucherechedza deta, yakaratidza kuti kudya kwemaMediterranean , kunowedzera nemamwe mhandara yemafuta emuorivhi kana nutswe, ine simba rakanaka kune utano.
Zvechokwadi, US Dietary Guidelines zvino inoratidza kuti "mazano ekudya anofanira kuisa kusimbisa pakugadzirisa marudzi emafuta ezvokudya uye kwete kuderedza mafuta ose." Izvi zvinoona kuti mafuta asina kuiswa zvakanaka anobatsira, kunyanya apo anotsiva mamwe, mafuta asina kunaka, akazara mafuta uye mutoro.
Mafuta ose Haasi Ezvo
Mafuta asina tsvina anonyanya kukosha muMediterranean yekudya ave akaratidzwa kuti ane utano. Mafuta anochengeterwa mafuta ane zvakawanda mumafuta emuorivhi, uye kusanganiswa kwemafuta e-mono- uye polyunsaturated mumiti, somuenzaniso, pasi pangangokuvadza zvinokonzera LDL cholesterol.
Uyezve, zvimwe zvezvakanaka zvekudya hove dzine mafuta, chimwe chikafu chekudya, chinogona kubva kune yakakwirira mafuta omega-3 polyunsaturated .
Mafuta anogutsa anochengeterwa kudiki muMediterranean kudya, uko miriwo uye mbeu yose inodywa nguva dzose uye nyama inopedzwa zvishoma nezvishoma. Kunyange zvakadaro, mafuta akazara haasiwo akaenzana, uye kune kuwedzerwa kufarira mune zvingaita kuti mafuta ane huwandu hwakakanyiwa nemafuta emichero yakabikwa, zvakadai sekizi uye yogurt kubva pamhuka dzisina mhanza nembudzi muMediterranean, zvingasanyanya kukuvadza kupfuura yakakonzerwa nemari inowanikwa mune zvipfeko zvakawanda muUnited States neEurope.
Asi Izvo Zvisina Kuwandisa Mafuta Anondigadzirira Mafuta?
Mitumbi yedu haisi kungowedzera makamori muzvokudya, kubvisa makoriro anopisa, uye kutakura zvese kumakumbo edu. Pasinei nezvinorehwa nezita racho, mafuta muzvokudya zvedu haisi iyo mhaka yakashata yekuti tive mafuta.
Kunyange zvazvo tichiziva kuti chikamu chekukura uye chiito chekuita zvekuita zvinhu zvinokosha pakugadzirisa uremu, kune kuwedzera kunzwisiswa kuti migumisiro yezvibatanidza zvezvibereko zvakasiyana pamushuga weropa uye insulin mazinga zvichida zvakakosha kudarika kuverenga makori.
Zvokudya zveMediterranean zvemafuta ane utano zvakaratidzwa kuenzanisa zvakanaka kune zvimwe zvikafu, kusanganisira kudya kwemafuta mashoma, kana zvasvika pakurema kurasikirwa.
Funga Kupfuura Fat Content
Ichokwadi kuti hatidyi mishonga pamwe chete. Zvinonyanya kukosha kufunga kana mafuta atinodya anowanikwa mune zvakasikwa, kudya kwakanaka, uye zvimwe zvibereko zviri mumasarudzo iwayo. Semuenzaniso, marimu ndiwo anonyanya kubudisa fiber, vitamini, uye maminera, pamwe nemafuta ane utano. Hove ndiyo yakanakisisa inobva puroteni uye calcium, kuwedzera kune omega-3 mafuta.
Iyo inowanikwa yakawanda inowanikwa mumafuta eMediterranean, zvirokwazvo, ndiyo imwe mhandara yemafuta emuorivhi . Haisi chete ine huwandu hwakawanda hwehutano hwakanaka hwemafuta, asiwo hune hutumine E hwakawanda uye polyphenol antioxidants .
Izvi zvinosanganisira antioxidants, kusanganisira zvimwe zvayo zvakasiyana nemamwe maorivhi emuorivhi, zvinogona kunge zvakakosha mukudzivirira chirongwa chinonzi oxidation che cholesterol, iyo inofungidzirwa kuva danho rinokosha mukudzivirira zvirwere zvakadai sepfungwa yemwoyo uye chirwere.
Kukosha kwezvinhu izvi zvinorwisa antioxidants chete mune mamwe madzimambo emafuta emuorivhi akave akazivikanwa neEuropean Food Safety Authority, uye mafuta anonyanya kukwirira mazana aya anogona kutakura kudai kwehutano mumarudzi eEurope. Kumusoro kwezvikamu izvi zvinobatsira antioxidants zvinogona kuonekwa mune mamwe maune maorivhi emafuta emuorivhi ane peppery flavour, saka zviri pachena kuti zvakakodzera kuwana ruzivo rwemafuta omuorivhi.
Izwi Rakabva kuna Dhiyabhorosi David L. Katz
Senior Medical Advisor uye Chokwadi Health Initiative Founder
Zvokudya zvine chokuita nehutano hwehutano-hupenyu hurefu uye hutano-pasi rose kune chimwe chinhu chakakosha zvikuru pamwe chete uye chakasiyana zvakasiyana. Zvimwe zvavanogovera ndezvokusimbisa nezvekudya zvishoma, kusanganisira miti (miriwo, michero, mbeu yose, nyemba, lentiy, nuts, nembeu), uye mvura yenyota. Izvo zvakasiyana pamusoro pemashoko akawanda asi zvakakosha pakati pavo ndeyero ye macronutrients dzakasiyana, kunyanya mafuta uye makhahydrates.
Zvimwe zvezvokudya zvakanakisisa zvepasi rose, sezvakatsanangurwa pano, zvakanyanya kwazvo mumafuta; vamwe vakaderera. Hapana kana yakakwirira mumafuta akazara. Kutora, sezvakamboitika, ndeyekuti kusimbiswa kwezvokudya zvinovaka mumakwikwi anonzwisisika zvakakosha zvikuru kupfuura kutarisa pamwero wekupa macronutrient.
> Sources:
> Estruch R, et al. Migumisiro yezvokudya zveMediterranean zvakakosha zveMuviri weMuviri uye Chiuno Kusarura: Zviitiko Zvitsva Zvakafanirwa Kuongororwa kweREDEDED Randomised Controled Trial. The Lancet Diabetes & Endocrinology . Bhuku 4, Nyaya 8, 666-676.
> Office of Disease Prevention and Health Promotion. 2015-2020 Zvokudya Zvokudya zvevaAmerica. https://health.gov/dietaryguidelines/2015/.
> Predimed. Prevencion con Dieta Mediterranea. http://www.predimed.es/
> Shai I, et al. Kurasikirwa kwemahombekombe neChin-Carbohydrate, Mediterranean, kana Kudya-Fat Zvokudya. N Engl J Med . 2008; 359 (3): p. 229-41.