Kuisa chigadzirwa ichi chinozivikanwa mune maonero
Tichifunga nezvekutsvaga kwemashoko ekutanga pamusoro pekuwedzera kuokonodzwa mafuta kune kudya kwako kwehutano (zvimwe, pro, vamwe), unogona kufungidzira kuti mashandisirwo emafuta ekokodhi muUnited States ainge aenzaniswa nemukaka kana chezi. Muzvokwadi, nhamba dzinoita seiri kuratidza zvimwe.
Kokonti inoshandiswa per capita muUnited States inenge anenge 1.5 pounds pagore (iyo inosanganisira mafuta nemimwe michina).
Kusiyana neizvi, cheese inoshandiswa pakati peAmerica inenge mapaundi 35 pagore-kanopfuura makumi maviri zvakapfuura. Zvimwe zvinonakidza ndezvenhamba inoratidza kuti, muna 2014 muUnited States, mashandisirwo emhuka yemhuka (nyama tsvuku, huku, shellfish, uye hove) yaiva 181 mapaundi pamunhu wese, kana kazana pane imwe kokonati. Uye pamusoro pezvose izvi, takadya mapaundi 239 emukaka (kusabatisa cheese) gore negore, kana 150 kaikonati yakazvininipisa.
Nei Mafuta MaKononi Ari Mumashoko?
Uyu mubvunzo wakanaka. Iyo yakanyanya kunyanya inobva pane imwe nyanzvi yakabudiswa neAmerican Heart Association ye Presidential Advisory ine musoro unoti "Dietary Fats uye Cardiovascular Disease."
Rimwe boka rezvikwata gumi nemaviri rinozivikanwa uye rinoremekedzwa kubva kuHarvard, Tufts, Northwestern, nedzimwe vunivhesiti rakabvunzwa kuti riongorore kutsvakurudza kwekare uye kwezvino kuhukama pakati pezvokudya zvakakwirira mumafuta akazara, sezvokudya, bhotela, tisi, uye marisi, uye chirwere chemwoyo chinokonzera.
Zvichipa nhau dzekuparidzira, ungangodaro wakafunga kuti yose yeAmerican Heart Association yakataurirwa yaiva iyo musoro wekodonti mafuta. Hazvirevi kuti mhepo yakanzwika mumutsara wezvekunyatsorongororwa kwakaitika kunopera kuti kuderedza kudya kwakagadzirwa nemafuta akazara nemhuka uye kuisa panzvimbo yavo nemiti inogadziriswa nemiti, kunyanya sezvo ichienderana nekusarudza mafuta yemiriwo pamusoro pearoro kana marara, ndiyo yakakurumbira kukurudzira .
Media yakaita seyero mune imwe ndima iyo yakati, "nokuti kokonati mafuta inowedzera LDL cholesterol, chikonzero cheCVD, uye haina inozivikaniswa inogadzirisa zvinokonzera kunaka, tinopa mazano pamusoro pekushandisa kokonati mafuta."
Icho chakanga chiri-mazwi 25 chete uye zvinyorwa zvesayenzi kubva kune zviuru zvemashoko, mapeji 25, uye anenge 200 zvinyorwa zvinowanikwa mumagwaro.
Cuckoo yeKononut Oil
Mune maonero angu, maAHA mazano aive nebasa mukusimbisa zviitiko zvingangoita zvirwere zvekuwedzera kokonati mafuta muzvokudya. Izvo zvinoshandiswa zvakave zvakasimbiswa nevakawanda vemuviri uye vakagadzirira kudya uye vakagadziriswa nzvimbo munzvimbo dzevanhu vakawanda dzisina kukodzera. Zvisinei, iwe haufaniri kudya mafuta akawanda ecoconut kutanga nacho.
Kujekesa izvi sokutora kwekupa mazano mazano kubva pane zvaunofanira kunyanya kuisa pfungwa pakuvandudza matambudziko aunenge uchange uine ruswere chemoyo. Heano mamwe magwaro uye zvirevo kubva paAHA pepa yaunofanirwa kunge usina kunzwa mumashoko ako emanheru ehupfumi-ruzivo runonyanya kukosha kupfuura zvinyorwa zvine chokuita nekodonti mafuta.
Cheese Haisi Yakakosha: Mutungamiri wePurezidhendi akaongorora basa rechizi, chikafu chakakwirira mumafuta ane mafuta akazara.
Izvo zvave zvataurwa kuti, nokuti cheese inobikwa musati wadya, inogona kusakanganisa chirwere chemwoyo chekuda zvakanyanya sezvimwewo, zvisiri izvo zvakasviwa mazai emisi. Vanotsvakurudza 'kugumisa'? Hapano deta yekutsigira izvi.
Zvinenge zvakangwara kutema kana kuchera dairy yakazara mafuta semagadziro ekuderedza kudya kwako kudya kwezvipfuwo zvakakora. Kune dzakawanda zvekudya zvakasvibirira-zvakadai semishonga, dzimwe dzakanaka chaizvo uye dzinofanidza Brie, Camembert, nezvimwe zvinodavirwa, zvakagadzirwa kubva mumiti uye mbeu zvinowanikwa munzvimbo dzekudya uye paIndaneti.
Cherechedza Kuda Kwako Kwemafuta Akakwana Muchere uye Butter: Kunyange zvazvo iwe hauna kukwanisa kutaura kubva pamusoro, vanyori vaiva nemafungiro aidiwa kuderedza kana kutora zvinhu izvi kuderedza kudya kwako kwezvipfuwo zvakakora.
Mutsara unesimba pane ose wavakapindira wakaisa pfungwa pamabasa ekuma1970 muFinland yakagadzirisa kutarisana nepamusoro-soro kwekurwadziwa kwemoyo munyika yekuMadokero:
"Kubudirira kwehutano hwehutano munyika yose kuderedza zvakakosha zvechirwere cheCD (coronary heart disease) kufa, kwakatanga muna 1972, kwaive nechinangwa chikuru kuderedza kuwedzerwa kwemafuta akazara. Iyo purojekiti yakaderedza kudya kwemukaka wakawanda wemafuta uye mafuta, izvo zvakaderedza serum cholesterol ne 13 muzana mune varume uye 18 muzana yevakadzi. Pakazosvika 1992, chirwere chechirwere cheCD chakaderera ne 55 muzana mumurume uye 68 muzana mumadzimai. "
Uyu ndiwo mharidzo inokosha yehutano hwako. Kuwedzerwa kwenguva refu mukurwisa kwemoyo nemwoyo rufu njodzi inouya nekunwisa bhotela uye mukaka wakawanda wemafuta kune dzimwe nzira dzakaderedza kana dzisingabhadharwi nemafuta ane mafuta akazara, semukaka wemarumondi nemafuta emichero anopararira, anofadza mwoyo wako utano, zvakare.
Usakanganwa Nezvokudya
Nyama yekushandisa haina kunyatsokurukurwa zvakadzama neAHA Advisory. Sezvaunogona kunge uchiziva, nyama yemhuka, zvose zvitsvuku uye zvitsvuku, zvichishandurwa uye zvisingaiti, zvine mafuta akawanda akazara. Zvechokwadi, mana emitambo 10 yakakosha yemafuta akazara muzvokudya nyama, kunyanya bhakoni uye huku. Kana iwe uchida kuchinjeka kudya kwako kune imwe mwoyo hutano, kuderedza kana kubvisa nyama kunonzwisisika.
Tinoziva zvinhu zvinokosha zvekudya kwakanaka kwevanhu, uye vakatsanangurwa neHarvard School of Public Health, yeE True Health Initiative, nevamwe. Zvakakosha kubhadhara kune zvinyorwa zvinotendeseka, asi iva nechokwadi chokuti unozviisa mumugariro uye uchengetedze pane izvo zvinonyanya kukosha kana zvasvika pakuchengetedza hutano hwako.
Edza kudya nyama shomanana, bhotela, uye cheese, uye uwane zvinotsiviwa sehairi, mafuta emiriwo anoparadzira pasina mahwendefa, uye nut-based cheeses. Wedzera mune michero yakawanda uye miriwo kune imwe nguva yekudya uye sekudya. Uye kana iwe uchida kushandisa kokonati mafuta mu smoothie yako uye iwe hauna chirwere chemwoyo uye chirwere cheshuga, use pinch (kwete pound).