Pfungwa yekudya yakaderera-mafuta ine utano hwemwoyo wako yapera mumakore achangopfuura, asi "chokwadi" icho chakazadzisa mafuta chakashata kwatiri tinoramba takasimba. Kuongorora kwechangobva kuitika kunojekesa zvimwe zvinhu zvezvinoitika mumitumbi yedu apo isu tinokanganisa huwandu hwemafuta ane mafuta uye mahydrohydrates atinodya .
Pfungwa yokuti kudya zvokudya zvakakwirira mumafuta akazara zvakashata kwatiri isu tiri nemakore makumi mashanu panguva ino, uye tsvakurudzo dzakawanda dzaenda ku "kuratidza".
Kana iyo dzidziso yaiva yechokwadi, iwe unofunga kuti uchapupu huri kukura hwaizova hwakasimba uye hwakasimba kupfuura kwemakore, uye zvakadaro (kushamiswa kwevakawanda) izvi hazvina kuitika. Uchapupu hunopesana nemafuta akazara muzvokudya hauna simba kana kusagadzikana, uye kuedza kwakawanda mumakore achangopfuura kuongororisa migumisiro yehuchapupu hwakagadzirirwa kwasvika pakuguma kwekuti mafuta akazara muzvokudya haaratidzi seanoenderana nehosha yemoyo.
Uye zvakadaro, kune humwe uchapupu hwokuti mafuta akazara muropa , zvikurukuru mamwe marudzi emafuta (akadai palmitic and palmitoleic acids), ari kuwanikwa kuti anokonzerwa nechirwere chemwoyo uye chirwere cheshuga. Saka chii chinopa? Ko mafuta acho aigona kusvika sei kana tisingavadyi? Mhinduro: tinovaita.
Chii chatinoita kuti mafuta acho abve? Kunyanya kuwedzerwa karohydrate. Izvi zvave zvichizivikanwa kwenguva yakareba, asi mubvunzo wakanga uri "kusvika pakudii kweizvi zvichiitika, uye pasi pemamiriro api?" Pakave nekuwanda kwakanaka kwekuongorora kutsvaga kuratidza ukama pakati pemaginhaidhyrate kushandiswa uye mamwe mafuta mumitumbi yedu, asi kusvikira ikozvino isina kunyatsodzidzwa.
Zvisinei, imwe nguva ichangobva kuongororwa yakanyatsogadziriswa yakabudiswa mu PLOS One yakaita izvozvi.
Heino pfungwa. Vatsvakurudzi vakatora boka revanhu 16 uye vakavabudisa mumutsara wezvokudya zvitanhatu nemhando yakasiyana yehydrohydrate uye mafuta akazara. Vakavapa zvokudya zvavo zvose uye vakaita kuti vadzose zvakare midziyo yakashandiswa kuitira kuti vaone kuti vaidya zvakadini.
Pakupedzisira, vose vatori vechikamu vakanga vari pane zvekudya kwemavhiki matatu. Vazhinji vavo vakatanga pamucheto wepamusoro-carb wekona uye zvishoma nezvishoma vakawedzera carb uye vakabvisa mafuta akazara, asi chetatu chavo vakachiita kune rimwe divi. Uye zvakaitika kuti kudya gorojinidha, kwete mafuta, kwakaita kuti "mafuta akaipa" muropa akwire.
The Details
Varume nevadzimai vari muchidzidzo chacho vose vakanga vakanyanya kuwandisa kana kuti vakawandisa, uye vaine BMI yevane 37. Vose vakange vane zvirwere zvemagetsi (uye saka vakanga vasina kugadzikana) asi vakanga vasina chirwere cheshuga kana chimwe chinetso chemagetsi.
Zvokudya zvakapiwa zvokudya zvizere, zvine makhahyhidhara anobva kunzvimbo dzakadzika-glycemic dzakadai semafuta akazara. Kudyiswa kwemafuta kwezvokudya, mishonga yakakwana yemishonga, nezvimwewo zvakapiwa munguva dzezasi-carb phases, nekucheka kwepanyama kwenyama, mazai emakisi asina kuwandisa mafuta, nezvimwewo panguva yepamusoro-carb / pasi-fat-phases.
Zvokudya zvakagadzirwa kuti zvive nyore kuora muviri. Nhamba yemunhu mumwe nomumwe yakayerwa, uye makoriro ezuva rimwe nerimwe akaenzaniswa kuti ave mazana matatu kudarika zvaaizotora kuti ugare uremu. Ivhareji yekoriji inopedzwa kune vose vatori vechikamu yaiva 2500 makirogiramu pazuva, asi munhu mumwe nomumwe akadya zvakakwana zvakaenzana zveakoriyumu uye mapuroteni zuva rega rega, zvisinei kuti vaidya kudya kupi.
Munguva yepasi-carb phase vatori vechikamu vaidya kuwandisa 47 magamu emakrohydrate pazuva (7% yekoriori) uye 84 gm emafuta akazara, uye panguva yepamusoro-carb, vakadya 346 magamu emakrohydrate pazuva (55% yemakoriori) uye 32 gm emafuta akazara. Ikoko kwaivewo nechepasi-carb "kumhanya-mukudya" kwevhiki nhatu isati yatanga kudzidza kuitira kuti muviri wega wega wega ugofananidzirwa kusvika pasi-carb kudya (iyo, sezvatinoziva, inogona kutora nguva).
Migumisiro
Muzviitiko zvose, pane zvimwe zve palmiticle uye palmitoleic acids muropa iyo yakawanda yemakrohydrates yaidya, pasinei nekuchera mafuta akawanda akazara muzvokudya zvinopfuura hafu.
Kune vakawanda (asi kwete ose) wevatori vechikamu, kunewo mafuta akazara akazara muropa iro mafuta asina kunyanya kuwandisa uye mamwe marashi aidya! Heano zvimwe zvimwe zvinonakidza izvo vatsvakurudzi vakawana:
- Paiva nekusiyana kwehuwandu hwehuwandu hwe "mafuta akaipa mukati meropa" pamusana wepamusoro-carb kupfuura mugumo wepasi. Mune mamwe mazwi, vanhu vakasiyana vakapindura zvakasiyana neyekudya-yakakura, kunyange zvazvo paiva nekufananidza mune kuti vose vaiva nehutachiona hwemagetsi, nezvimwewo. Pamugumo wepasi, mhinduro dzaive dzakafanana zvakafanana.
- Pakati pevamwe, vanhu vaiva neropa rega rega, insulini, ropa, uye triglycerides muzasi-carb / yakareba mafuta, asi vakarasikirwa nezvikomborero pavanowedzera carb (ichi chaiva chechokwadi kana vakazotanga kudzidza pachikafu kana pasi -Carb end).
- Serum ketoni dzakawedzerwa nepamusoro pemafuro mashanu muzasi-carb phase, katatu katatu mushure mechipiri-yakadzika chikamu chekarusi, 2 pfumbamwe mushure mechikamu chechina, uye ndokuenda kunheyo yekutanga.Participants yakarashika inenge inenge 22 lbs.
My Thoughts
Kuziva kwangu, iyi ndeimwe yezvidzidzo zvishomanana izvo zvakatarisa chaizvoizvo zvinoitika kune vanhu vakafanana pamatanho akasiyana-siyana ezvokudya zvine mahydrohydrate nemafuta, uye ndiyo yekutanga yemhando iyi kutarisa mafuta akazara muropa. Izvi zvinobatsira zero mune mamwe mamiriro ezvinhu apo tinowanzoita mafuta kubva ku carb, uye muhuwandu hupi.
Ndinofarira kuti vanotarisa vanhu vane uremu uye vanorema vane chirwere chemagetsi nokuti tinoziva kuti idzi ndidzo dzinogona kupindura zvakanaka kune zvokudya zvakaderera-carb. Kazhinji vanhu vane chirwere chemagetsi vanodzingwa kubva pane zvidzidzo zvakadai.
Zvinogadzirisa mafungiro kwandiri kuti pane zvakasiyana-siyana mumigumisiro yevanhu pa-high-carb yezvokudya kupfuura yakaderera-carb diet. Inopa zvakanyanya kusimbiswa kune pfungwa yokuti vanhu vakasiyana-siyana vanowanzo "dambudziko" kushandiswa kwemakhahydrates. Izvi zvinorevawo kuti sezvo vanhu vari kudya zvakaderera-carb zvakadai seAatkins vanotanga kuwedzera makhabhohydrate kumashure kunofanirwa kuramba vakangwarira kune zvinokonzerwa nemigumisiro yakadai sekushandura muropa reropa, kushanda kweropa, nezvimwe. Vangave vane dambudziko rakawandisa kana kuti vasanyanya kunetsa ne carbs kupfuura shamwari yavo.
Ini ndakanyadziswa kuti vatsvakurudzi vakasarudza kuve nevatori vechikamu vachirasikirwa nehutachire - Ndinofunga kuti izvi zvinodhaka mvura, sezvo mamwe emigumisiro ingadai yakave yakakonzerwa nekurema. Zvisinei, chimwe chikonzero chakanaka chekuti izvi zvingave kuti vaida kuve nechokwadi chokuti vanhu vakanga vasingadyi makoriki akawanda. Tinoziva kuti kana vanhu vachidya gorofu yakawanda kupfuura yavanoda simba, vanotanga kuchinja iyo carb kuti ive mafuta. Asi nharo iyi haigone kuitwa kana vanhu vari kunyanya kupedza makoriki mashomanana kupfuura zvavanoda kuti varambe vachichengeteka.
The Bottom Line
Zvatinodya hazvitauri nyaya yose. Zvinotendwa nemitumbi yedu nezvatinodya: Aye, pane zvinodhaka!
Sources:
Chowdhury R, Warnakula S, Kunutsor S, et al. Association of Dietary, Circulating, uye Supplement Fatty Acids NeCononary Risk: Ongororo Yakarongeka uye Meta-analysis. Anals of Internal Medicine. 2014; 160 (6): 398-406.
Simon JA, et al. Serum Fatty Acids uye Dambudziko reCononary Heart Disease. American Journal of Epidemiology (1995) 142: 469-76.
Siri-Tarino PW, uye al. Meta-tsvakurudzo yevangangodaro maongorori ehurumende kuongorora kusangana kwemafuta akazara nehutano hwehupenyu American Journal of Clinical Nutrition 2010 Mar; 91 (3): 535-546.
Volk BM, Kunces, LJ, et al. Migumisiro Yechiito-Kuwedzerwa Kweuchenjeri muDhiary Carbohydrates pakupararira Mafuta Akagadzikana uye Palmitoleic Acid muVanhu Vane Metabolic Syndrome. PLoS One. 9 (11) (November 2014)