Kuratidzwa kweFat-Fat Paradox
Unotenda here kuti mafuta akazara ane mafuta haana kunaka uye anoita kuti iwe uve wakakora? Izvi zvinokonzerwa nemakore ekutsvakurudza kwemakungwa asina kufanira uye kusinganzwisisiki kwemashoko anokonzera pfungwa dzevatengi. Vanhu vakawanda vachiri kuramba vasina chokwadi nezvezvigadzirwa zvemiti uye vanotenda kuzviparadza zvinouya nehutano husina kunaka.
Unogona kufungidzira upenyu husina chei chaiyo, yogurt, kana mukaka wose? Takave tichinetseka kuti tive nemafungiro emhando yehuta yakakwana yemafuta inobatsira kuwedzera kuwedzera uye kuwedzera. Mafuta mashoma uye asiri mafuta uye dzimwe nzira dzakasarudzika se soy, rice, uye mukaka weamamondi zvakatora nzvimbo yekutora chaiyo. Izvi zvinosarudza chero zviri nani here?
Maererano nezvimwe zvidzidzo zvenguva ichangopfuura, kudya mafuta akazara mairi kunogona kukuchengetedza uonda . Kutaura zvazviri, chii chiri kutaurwa iye zvino ndechokuti vanhu vanodya mafuta mashoma ezvigadzirwa zvemishonga vanowanzove vakaoma kupfuura vanhu vanodya mazamu akazara. Izvi zvinoshandiswa pakuita marisi zvinowanzonziwo kuti mafuta akazara marashiro.
Chii Chinokwana-Fat Dairy Paradox?
Iyo yakazara-mafuta yakazara daidx inoratidza kuti kana ukasarudza mazana mashoma ezvigadzirwa zvemishonga, iwe unowanzove wakanyanyisa uye usina kunaka kana uchienzaniswa nevaya vanodya zvizere zvemafuta. Izvozvo zvinokonzera kukanganisa kwakawanda pamusoro pekudya mairi emiti. Zvinonzwisisika sei kudya mukaka wakare-mafuta nechinangwa chekugara wakaonda , kana uine simba rekuita iwe usina kunaka?
Nekuita kuti mazai emakese anoderedzwa awane zvakanaka, mafuta anotsiviwa neshuga nezvimwe zvinowedzera. Iwe unogona kufunga kuti yogurt yakakora-mafuta ine utano, asi izvo zvauri kunyatsoita zviri kuwedzera huwandu hwehuga mukudya kwako. Kudya shuga yakawanda kunobatanidzwa nokurema, kuwedzera, uye dzimwe zvirwere zvisingaperi sezvakaita chirwere chemwoyo.
Maererano naChristine Kevin Campbell, bhizimisi-vanozivikanwa uye vanoziva munyika yose, anoziva mwoyo, kana mafuta apera muzvokudya, vanhu vanowedzera kudya kwavo kwakagadzirwa nemakrohydrates uye shuga. Kudya shuga yakanyanya uye yakagadzirwa nemakrohydrates ndiko kushandiswa kwehutano hwehutano hwehutano hwenyika yedu, anodaro Campbell.
Sei Tichida Mafuta Akazara Mairi Isingakoshi?
Kutenda kuti mukaka wakazara wemafuta wakaipa kwauri unobva kumakumi emakore ekutsvakurudza uye mazano ekare anoratidza kuti mafuta akazara anowedzera cholesterol mazinga. Maererano naCaroline Passerrello, MS, RDN, LDN, Mumiririri weChikamiro Chekudya uye Dietetics, Dhiyabhorosi ya2012-2015 inotungamirirwa neAmerica inokurudzira kuregeredza mafuta akazara kusvika <10 muzana yeiriyori yakawanda kuti kuwedzere mararamiro ehutano.
Nemhaka yokuti mazai ane mafuta akazara ane mafuta akazara, akawira muboka rezvokudya kunogadzirisa. Izvo zvinorayirwa zvingada kudzokorora zvichienderana nemhinduro kubva pane zvinyorwa zvitsva zvechipatara.
Chii Chandinofanira Kudavira Nezvekuzara Mafuta Mafuta?
Maererano nemutungamiriri wezvokurapa weBritish Heart Foundation, kudya zvakapfuma mumafuta akazara kunowedzera LDL yako cholesterol (yakaipa cholesterol muropa rako), ichiisa pangozi yekurwadziwa kwepfungwa kana kurohwa. Izvi zvingasava zvokwadi zvakakwana, kana pane zvinyanyo zvinyorwa zvemashoko, kunyanya kupa zviongorori zvenguva pfupi nezvehutano huripo hwemafuta ehuchi.
Nyanzvi nyanzvi Caroline Passerrello anoti pane kuwanikwa kwezvino uye kubuda kunoonekwa kunoratidza kudya mafuta akazara mazai kunogona kubatsira chaizvo nekugadzirisa uremu. Zvimwe zvipatara zvinowanikwa zvinoratidza kuti mafuta akazara mafuta haawedzeri ngozi yako yehutachiona kana chirwere cheshuga.
Tsvakurudzo yemazuva ano inorevawo kuti haisi mafuta ose akazara akaumbwa akaenzana. Semuenzaniso, kumwe kuongorora kwakaongorora mafuta akazara nemafuro ekudya achienzanisa nyama tsvuku kune dairy. Zvigumisiro zvinoratidza mafuta akazara acids kubva nyama akawedzera mungozi wehutano hwehutano apo mafuta akazara anobuda kubva mumukaka akachera ngozi.
Inoratidzika mafuta akazara mumukaka wose kana bhururo inowedzera LDL cholesterol (yakaipa cholesterol) asi inowedzera HDL cholesterol (yakanaka cholesterol). Sezviri pachena, kukanganisa pakati peLDL kusvika kuHDL cholesterol inobvisa cholesterol yose kuHDL cholesterol isina kuchinja, kana kunyange zvishoma.
Zvakanaka Dairy Facts uye Nutrients
Zvigadzirwa zvekudya zvakave zvokudya zvekudya zvezviuru zvemakore, uye chikamu chekuda kwekudya kwepamusoro munyika dzakawanda. Izvo zvipfuma zvekudya zvinosanganisira marashium, proteine, potasium uye phosphorus.
Zvokudya zvekudya zvinopa 52-65 muzana yezvokudya zvako zvezuva nezuva zvinokwana calcium uye 20-28 muzana yeprotein yako inoda. Izvi zvinonyanya kukosha kutema utano uye musimba kukura. Zviri nani kuwana mishonga iyi kubva pakudya mazai ane mafuta akaenzana nekuenzaniswa nemafuta ekuchera mazamu asina mafuta?
Sei Kudya Mafuta Akakwana Ndiko Kunakisisa?
Kudya dafura yakazara mafuta inoratidzirwa kupa mishonga inonyanya kukosha kuwana kubva kunzvimbo dzakaderera-mafuta kana dzekudya zvinodzivirira kudya. Zvokudya zvekudya zvine mishonga-dense uye pasina shuga yakawedzerwa kana ichienzaniswa nemazana emafuta echidiki. Yeuka, kupedza shuga yakawanda inoratidzirwa kuti iite kuti uwedzere kuwedzera, kuwedzera, uye mamwe matambudziko ehutano.
Maererano nekutsvakurudza, rudzi rwehuwandu hwemafuta (SFA) hunowanikwa mune zvekudya zvehuya hunogona kuponesa chirwere chemwoyo. Iyo inowanikawo mafuta ehupfu inoita kuti uderedze njodzi yako yehutachiona hwehutachiona uye kuneta. Chirwere chemagetsi chinokonzera njodzi zvinosanganisira high cholesterol, high blood pressure, shuga yepamusoro yepamusoro, uye kuwedzererwa kwepamusoro kunogona kuwedzera ngozi yako yepfungwa uye chirwere cheshuga.
Kudya dairy yakazara mafuta kunoratidzwa kuti inopa huwandu hwehutano hunobatanidza kushaya kurasikirwa. Caroline Passerrello, MS, RDN, LDN, inoratidza kuti kudya mafuta akazara mairi mumugariro wekuenzanisa kwemuenzaniso wekudya kwekufamba kwenguva kunogona kupa kuwedzera kwekuita satiety. Izvi zvinogona kutungamirira kumanzwiro makuru ekuzadza uye zvingangodaro zvisinganyanyi kukosha zvakakwana, anodaro Passerrello.
Chimwe chidzidzo chakaratidza kuti dairy yakazara-mafuta ine mishonga inobatsira uye zvimwe zvikamu zvehutano hwakanaka. Somuenzaniso, mapuroteni emukaka anoratidzwa ane enzyme inodzivisa mafuta masero. Izvi zvinopesana zvinonzi zvinogona kuderedza kuneta uye kuwedzerwa kweropa.
Uchapupu Hutsva Debunks Old Beliefs
Tsvakurudzo dzemazuva ano dzakaratidza chikonzero chakanaka pamusoro pese-mafuta echirwere chinotyisa. Uchapupu huchangobva kuitika hahutsigiri pfungwa yokuti mafuta egungwa anoita kuti munhu awedzere kutapukira, chirwere chemagetsi, kana zvinetso zvemwoyo.
Chimwe chidzidzo chakabudiswa muEuropean Journal of Nutrition chakaongorora ukama huri pakati pemafuta ekudhakwa kwepamusoro uye kusuruvara, mwoyo, uye zvirwere zvemagetsi. Zvigumisiro zvakaratidza kuti 11 kubva pane gumi nematatu zvidzidzo zvakaongororwa hazvibvumirwi nehutano hwekuti mafuta ehuchi anokuita kuti uve mafuta. Ichokwadi, ruzhinji rwekutsvaga tsvakurudzo rwakaratidza zvakasiyana kana kusina sangano kumafuta emisi uye kuwedzera mafuta emuviri. Zvitsva zvakaratidzawo kuti mafuta akawanda ekushandisa mumishoni mukati mezvokudya zvine utano haabatsiri kuhutano hwemwoyo kana hwemagetsi.
Chidzidzo chikuru chekuunganidza boka kusanganisira vanopfuura 15 000 vatori vechikamu vakatsvaga kusangana kwekudya zvinodhaka zvekuwani nemishonga inokonzerwa nemagetsi. Zvakawanikwa zvekudzidza izvi zvinokurudzira kudya kukuru kwemishonga, kunyanya mazai emishonga akazara ane mafuta akawanda, inogona kuderedza njodzi yehutachiona hwehutachiona huri pakati pevakuru nevakura.
Kuongororwa kwakajeka kweongororo dzakawanda dzekudzidzira kutarisa kwakaongorora kukanganisa kwezvokudya zvechizi uye mafuta ehuchi pamararamiro ehutachiona nehutachiona. Migumisiro yakaratidza kuti hapana chakaonekwa sehutano hwehutano hwekudya mazai emishonga emukaka. Pfungwa huru dzinotevera dzakasimbiswa:
- Nhoroondo haitsigire mazai emishonga emukaka ane maitiro akaipa ehutano hwehutachiona uye ropa rinosanganiswa nemagetsi.
- Dhiyabhorosi inoratidza kuti mafuta akazara acid (SFA) mumakese emisi anosanganisira mukaka, tchizi, kana yogurt anobatsira cholesterol yakaderera. Iko kusanganiswa kwemairy bioactive peptides, mineral, uye mafuta mumikaka yemisi inonzi inobatsira ichi cholesterol-kuderedza simba.
- Kunyangwe kuongorora kwakawedzerwa kunodiwa pamusoro pekuti kushandiswa kwemishonga kunokanganisa sei kuputika, deta kubva kune zvidzidzo zvakasiyana-siyana inoratidza kuti mafuta akawanda ane mafuta haagone kushandiswa pakuderera kwepamusoro-grade.
- Doro rinoshandiswa rinoratidzika kuti risingave nechinokonzerwa ne insulin kudzivirira uye glucose munguva pfupi, asi inogona kubatsira mune nguva refu. Kutsvakurudza kwakawanda kunodiwa.
- Kutsvakurudza kwakawanda kunotarisirwa pamusoro pekuti kushandiswa kwemishonga kunokanganisa sei kushanda kweropa uye vascular function.
Best Dairy Food Sources
Pane humwe huchapupu hwakakwana hunoratidza kuti kudya mafuta akazara-mafuta kunogona kukubatsira kuti ugare wakaonda uye utano. Kudya zvokudya zvekudya zvinobatsirawo kuchengeta mafupa akasimba uye kunotsigira musimba kukura . Sezvakaita chirongwa chipi nechipi chekudya, kudya zvakakosha chikamu chemuviri wezvokudya kunokosha kuti utano hwakanaka. Inokurudzirwawo kutenga zvokudya zvekudya zvehuga kuti usadzivirire mahomoni uye ma antibiotic. Izvo zvinotevera ndezvakanaka zvakakwana zvemafuta emagetsi:
- Yonke Yvindu Yakavhenganiswa - yakawanda inonaka kupfuura zvisingashandisi mafuta, mukaka wose wakakisi inopfuma ye calcium uye mapuroteni. Rimwe nerimwe 8 oz. kushumira inenge anenge 140 makorikori, 8 gramu eprotheni, 11 magamu e-carbohydrates, 8 gramu emafuta, uye 275 mg ye calcium.
- Mushonga Wese - chikafu-dense pamwe nekunakidza kunotapira uye nekugadzirwa, mukaka wose unopa koro-calorie inwiwa nehutano hwehutano hwakawanda. Rimwe nerimwe 8 oz. kushumira kunenge anenge 149 makorikiti, 8 gramu eprotheni, 11 gramu e-carbohydrates, 8 gramu emafuta, uye 275 mg. calcium.
- Fat-Fat Cheeses (kusanganisira cottage cheese) - zvokudya zvekudya zvakagadzirwa kubva mumukaka uye zvinowanikwa mune mavara, mavara, uye mavara. Kuparara kwekudya kwechesi kunowanzosiyana uye kunoenderana nerudzi rwechizi. Rimwe nerimwe 1 oz kushumira cheddar cheese rine inenge 114 makorikori, 7 gramu eprotheni, .4 gramu emahydrohydrates, 9.4 gm emafuta, uye 202 mg ye calcium. Chero imwechete-mukombe wekushumira wekottage cheese inenge anenge 220 makoriro, 25 gramu eprotheni, 7 gramu e-carbohydrate, 9.7 magamu emafuta, uye 187 mg ye calcium.
- Butter - chibereko chemukaka chinenge 80 muzana butterfat. Chero imwechete tbsp inoshumira inenge inenge 102 makoriro, .1 gramu eprotheni, 0 magamu emakhahydrates, uye 12 gramu emafuta. Kunyange zvazvo isiri tsime rakanaka re calcium, bhotela chaiyo ine mhete yakasanganiswa mafuta acids inoratidzwa kuderedza kuputika mumagetsi. Butter inewo mavitamini anokosha nemaminera.
Mashoko Anobatsira uye Zvigadzirwa
Caroline Passerrello MS, RDN, LDN, inokurudzira kurangarira zvikamu zvose zveakoriyumu uye mafuta ose, kusanganisira mafuta akazara ekudya kana achishandura mafuta akazara. The Academy of Nutrition uye Dietetics inobatanidza zvakananga kuwana nekutaura nemunhu anyoreji wezvokudya zvekudya munharaunda yako kune chirongwa chekudya zvakasiyana.
> Sources:
Jean-Philippe Drouin-Chartier et al., Ongororo yakajeka yeMigumisiro yeDairy Foods uye Dairy Fat neCardiometabolic Risk, Kufambira Mberi Mukudya , 2016
> Kratz M et al., Ukama huri pakati pemafuta ekudhakwa kwepamusoro uye kuneta, moyo, uye zvirwere zvemagetsi. European Journal of Nutrition , 2013
> Michele Drehmer et al, Zvose uye Zvizere-Mafuta, asi Kwete Kuderera-Mafuta, Dairy Product Intakes Inversely Yakabatana neMetabolic Syndrome muAdults, The Journal of Nutrition , 2016
> Rozenberg S et al. Migumisiro yeMishonga Mishonga Kugadziriswa Kwehutano: Kubatsira uye Kutenda-A Commentary kubva kuBelgian Bone Club uye European Society for Clinical uye Economic Aspects yeOsteoporosis, Osteoarthritis uye Musculoskeletal Diseases. Calcified Tissue International . 2016
> Schwingshackl L et al. Kushandiswa kweMikaka Mishonga muRuzhinji nekuchinja kuAnthropometric Variables muVanhu Vakura: Ongororo Yakarongeka uye Meta-Kuongororwa kweChidzidzo cheKohort. PLoS ONE . 2016
> Thorning TK, et al. Misi nemichero yehuchi: zvakanaka kana zvakaipa kune hutano hwevanhu? Kuongororwa kwehuwandu hweuchapupu hwezvesayenzi. Zvokudya & Nutrition Research . 2016