Kodi mafuta a mtedza ndi keto?

• Mafuta odzaza mafuta (SFA): 20%.
• Mafuta a monounsaturated mafuta acids (MUFA): 50%.
• Mafuta a polyunsaturated mafuta acids (PUFA): 30%.

Pali pafupifupi 216 magalamu amafuta okwana mu kapu imodzi ( ¹ ).

Si gwero lalikulu la vitamini C, vitamini A, kapena ulusi wazakudya.

Okwera mu MUFAs ndi PUFAs komanso otsika mu SFAs, mafuta a peanut ndi mtundu wa mafuta omwe AHA amalimbikitsa kuchepetsa chiopsezo cha matenda a mtima.

Tsoka ilo, sayansi yaposachedwa sigwirizana ndi malingaliro awa.

5 zifukwa kupewa chiponde mafuta

Taonani zifukwa zisanu izi zopewera mafuta a mtedza. Mutha kudabwa ndi zinthu zonse zoipa zomwe zingakupangitseni thupi lanu.

#1: Imayambitsa kupsinjika kwa okosijeni

Ena amati mafuta a mtedza ndi abwino chifukwa ali ndi vitamini E. Vitamini E ndi antioxidant yomwe imathandiza kulimbana ndi ma free radicals ndi kuchepetsa kupsinjika kwa okosijeni.

Koma pali mavuto angapo ndi mafuta otchukawa omwe amatsutsa zomwe zili ndi vitamini E. Choyamba, mafuta amawotcha pamene mukuwotcha, zomwe zimapanga ma radicals ambiri aulere.

Chachiwiri, ili ndi omega-6 fatty acids yambiri, yomwe imalepheretsa omega-3 mpaka omega-6 fatty acids kukhala bwino.

Mukufuna kuti ma ratios anu akhale pafupifupi 1:1 omega-6 mpaka omega-3 kapena 4:1 osachepera. The Standard American Diet imapatsa anthu ambiri chiyerekezo chapafupi ndi 20:1 ( ² ).

Zotsatira zake, kunenepa kwambiri kwakula, komanso matenda osachiritsika monga shuga, matenda amtima ndi matenda ashuga. khansa.

Zinthu ziwirizi, zomwe zili ndi omega-6 komanso kuchuluka kwa okosijeni, zimapangitsa kuti mafuta a mtedza akhale ndi ma free radicals, omwe amayambitsa kupsinjika kwa okosijeni.

Kupsinjika kwa okosijeni, komwe kumayendetsedwa ndi mitundu yokhazikika ya okosijeni (ROS), imagwirizana ndi zambiri matenda osachiritsika.

Ngati mukufuna mafuta abwino okhala ndi vitamini E, sankhani mafuta a mgwalangwa o mafuta avocado.

#2: Imakhudza Cholesterol

Pali umboni wakuti mafuta a polyunsaturated monga mafuta a mtedza amatha kuchepetsa LDL cholesterol, yomwe nthawi zambiri imatchedwa "cholesterol choipa" ³ ). Ichi ndi chimodzi mwa zifukwa zazikulu zomwe PUFAs amalimbikitsidwira kukhala "moyo wathanzi."

Kafukufuku wachipatala adawonetsa kuti mafuta a mtedza amatha kutsitsa LDL cholesterol ( ⁴ ), zomwe zinapangitsa ofufuza kunena kuti mafutawa ndi abwino pamtima. Koma pali mavuto ndi mfundo iyi, kuphatikizapo:

1. Cholesterol cha LDL sichiri cholosera bwino cha chiopsezo cha matenda amtima (CVD). Nambala ya tinthu ta LDL ndi chiŵerengero cha triglyceride-to-HDL ndizolosera bwino kwambiri za CVD) ⁵ ).
2. Kudya mafuta a PUFA omwe ali ndi omega-6 kumawonjezera chiŵerengero cha omega-6 ndi omega-3, chomwe chimagwirizana ndi kunenepa kwambiri, chomwe chimadziwika bwino kwambiri pa chiopsezo cha matenda. CVD.
3. Kuphika ndi mafuta okhala ndi linoleic wambiri kumatanthauza kudya lipids oxidized, komanso zoyipa thanzi la mtima.

#3: Ikhoza kusokoneza mtima wanu

Kodi pali zopindulitsa pa thanzi la mtima wanu mukamadya mafuta a mtedza? Ayi. M'malo mwake.

Mafuta odzaza ndi monounsaturated, chifukwa cha mphamvu ya ma hydrogen bond, amakhala osasunthika kutentha. Koma si mafuta onse omwe amatha kupirira kutentha.

Mwachitsanzo, mafuta a mtedza ali ndi PUFA omega-6 linoleic acid. Mukawulula linoleic acid ku kutentha kwambiri, monga kugwiritsa ntchito pokazinga, ma lipids amenewo amakhala oxidize.

Mwamva fungo la lipids oxidized kale. Zakudya zopanda okosijeni. Mafuta a masamba akale atakhala kumbuyo kwa kabati yanu amawonjezera okosijeni.

Ma lipids okosijeni awa ndi atherogenic kwambiri. Mwanjira ina, zimayambitsa matenda a mtima ( ⁶ ).

Kodi ichi chimagwira ntchito bwanji? Akagayidwa, lipids wopangidwa ndi okosijeni nthawi zambiri amaphwanyidwa kukhala ma lipoproteins, tinthu tating'onoting'ono tomwe timanyamula cholesterol m'magazi.

Ndipo pamene low-density lipoprotein (LDL) imanyamula lipids oxidized, tinthu ta LDL timakhalanso ndi okosijeni.

Oxidized LDL ndiyotheka kulowa khoma la arterial ndikuyambitsa kuyankha kwa chitetezo chamthupi. Umu ndi momwe ma atherosclerotic plaques amapangidwira.

Koma si zokhazo. Akadyedwa, lipids oxidized amalumikizananso ndi ma free radicals m'magazi kuti apange kutupa kochulukirapo. Kuphulika kumeneku kumayambitsa matenda a mtima ndi kunenepa kwambiri.

#4: Zimakhudzana ndi kunenepa kwambiri

Pali njira zingapo zopezera kunenepa kwambiri, chakudya cham'magazi ambiri ndi chimodzi mwazo. Koma chinthu chachikulu chomwe chikuyambitsa mliri wa kunenepa kwambiri ndi zakudya zomwe zimakhala ndi ma PUFA.

Mafuta a polyunsaturated monga linoleic acid amachulukitsa chiŵerengero cha omega-6 mpaka omega-3, zomwe zimawonjezera chiopsezo chanu cha kunenepa kwambiri.

Omega-6 PUFA ina, arachidonic acid, ingayambitsenso kunenepa kwambiri. Ndipo palibe chomwe chimakweza ma arachidonic acid monga kudya linoleic acid ( ⁷ ).

Anthu aku America amadya kwambiri linoleic acid. Mutha kuzipeza pa mafuta a soya, mafuta a canola, mafuta a mpendadzuwa ndi mafuta a mtedza. Ndipo ndiye dalaivala wamkulu wa mliri wa kunenepa kwambiri ( ⁸ ) ( ⁹ ).

---

---

Pakufufuza kwa makoswe, magulu awiri a mbewa adalandira chimodzi mwazakudya ziwiri: high linoleic ndi low linoleic. Pambuyo pa masabata a 14, "mbewa zamakono za ku America" ​​zapamwamba za linolenic zinakhala zolemera kwambiri.

Palinso umboni wachipatala. Kwa milungu isanu ndi itatu, ochita kafukufuku adawonjezera mafuta a mtedza ku kugwedezeka kwa tsiku ndi tsiku kwa anthu ochepa thupi komanso onenepa kwambiri. Pamapeto pake, magulu onsewa anali atalemera ( ¹⁰ ).

Kudya mafuta a mtedza wa linoleic ambiri sikungakuthandizeni kuchepetsa thupi. Ndipo sizingakuthandizeni kupewa matenda.

#5: Zimakhudzana ndi matenda ena osatha

Kuwonjezera pa matenda a mtima ndi kunenepa kwambiri, palinso matenda ena ambiri okhudzana ndi mafuta a masamba a linoleic, monga mafuta a mtedza. Nazi zitatu:

khansa #1

Kudya mafuta a linoleic kwambiri, makamaka ngati oxidized, ndi njira yotsimikizika yowonjezerera kupsinjika kwa okosijeni.

Kuwonongeka kwa okosijeni kumeneku, komanso kutupa komwe kumalumikizidwa, kumatha kusintha maselo abwinobwino kukhala ma cell a khansa. Kenako zotupa zimayamba kupanga ( ¹¹ ).

#2 matenda a chiwindi

Anthu ambiri aku America akupanga matenda otchedwa non-alcoholic fatty liver disease (NAFLD). Mafuta amaunjikana m’chiŵindi, kudzetsa mavuto ambiri, kuyambira kutupa kwa m’mimba mpaka kuchiŵindi chonse cha cirrhosis ( ¹² )( ¹³ ).

Kodi NAFLD imakula bwanji? Zinthu zambiri: zakudya zama carb ambiri, metabolic syndrome, inde, mafuta a masamba ( ¹⁴ ).

Kudya mafuta owonjezera a azitona, kumbali ina, kumawoneka kuti kumapangitsa kuti chiwindi chikhale ndi thanzi labwino ( ¹⁵ ).

matenda a shuga #3

Type 2 shuga mellitus imawoneka ngati kunenepa kwambiri, kukana insulini, komanso hyperinsulinemia. Zakudya Zazakudya Zazakudya Zazakudya Zazakudya Zazakudya Zazakudya Zazakudya Zazakudya Zazakudya Zitha Kuthandiza Ku matenda a Shuga, Zakudya Zochepa Za Carb Ketogenic Zitha Kuthandiza kuti asinthe.

Mafuta a masamba omwe ali ndi linoleic acid amalumikizidwanso ndi matenda a shuga a 2 ( ¹⁶ ).

Malangizo othandiza posankha mafuta ophikira oyenera

Mafuta a mtedza amatha kukhala ndi kukoma kokoma kwa mtedza, ndipo mtundu wosayeretsedwa, wozizira bwino ukhoza kukhala ndi vitamini E wathanzi.

Koma imachita dzimbiri mosavuta. Izi zikutanthauza kuti zitha kutaya ma O6: O3 ma ratios kuti asamayende bwino ndikuthandizira mikhalidwe monga matenda amtima, matenda a metabolism, ndi kunenepa kwambiri.

M'malo mosankha ma PUFA, gwiritsani ntchito malangizo awa kuti mupeze mafuta ophikira oyenera:

#1 kuphika ndi mafuta okhazikika

Mafuta a mtedza ndi mafuta ena amasamba amagulitsidwa ngati mafuta osatenthetsa, koma amakhala oxidize mosavuta pa kutentha kwakukulu.

M'malo mwake, sankhani mafuta ophikira okhazikika: mafuta okhutitsidwa ndi opangidwa ndi monounsaturated monga mafuta a kokonati, batala, mafuta a kanjedza, ndi mafuta a mapeyala. Ma lipids samawonjezera oxidize, ndipo amakoma.

---

---

#2 Funsani zamafuta m'malesitilanti

Malo ambiri odyera, makamaka omwe amadya zakudya zamtundu waku Asia, amagwiritsa ntchito mafuta a mtedza pokazinga zakudya. Amakoma bwino.

Koma sikuli koyenera kuwonongeka. Funsani ngati wophikayo angagwiritse ntchito mafuta ophikira abwino, monga mafuta a azitona, batala, kapena ghee.

#3 imakhudza chiŵerengero chanu cha O6:O3

Kumbukirani kuti kuchuluka kwa O6: O3 kumalumikizidwa ndi chiopsezo chachikulu cha kunenepa kwambiri. Mwamwayi, mutha kusintha chiŵerengero chanu ndi:

1. Idyani mafuta ochepa a O6: mafuta a mtedza, mafuta a soya, mafuta a safflower, etc.
2. Idyani mafuta ambiri a O3, omwe amapezeka makamaka mu nsomba, mafuta a nsomba, ndi nyama yang'ombe yodyetsedwa ndi udzu.

Ngakhale chiŵerengero chanu sichiri 1: 1, kukhala ndi 2: 1 kapena 3: 1 chiŵerengero chimakhala bwino kuposa ambiri.

#4 sankhani mafuta abwino kwambiri a keto

Kaya mukudya zakudya za ketogenic kapena ayi, ndibwino kusankha mafuta abwino.

Umu ndi momwe ziyenera kukhalira:

• Mafuta a MCT.
• Mafuta a kokonati.
• Butter.
• mafuta ofiira a kanjedza.
• Mafuta a avocado.
• Nati batala.
• Mafuta a azitona.

Pansi: Pewani Mafuta a Mtedza

Mafuta a mtedza angakhale okoma, koma kukoma kwake kosiyanako kumabwera pamtengo wolemera ku thanzi lanu.

Kuphika ndi mafutawa kumatulutsa lipids oxidized, mamolekyu omwe amadziwika kuti amayambitsa matenda a mtima. Kudya mafuta a mtedza kumatanthauza kudya linoleic acid, PUFA yomwe imawonjezera chiŵerengero chanu cha O6: O3.

Zonse zomwe zimaganiziridwa, chinthu chimodzi ndi chodziwikiratu: AHA ndiyolakwika pamafuta a polyunsaturated. Siziyenera kukhala zofunika kwambiri pazakudya.

M'malo mwake, nthawi zonse sankhani mafuta abwino. Mafutawa amathandizira kupanga bwino kwa mahomoni ndi ma neurotransmitters, kuphatikiza ndi gawo lazakudya za keto zathanzi.Mukufuna kudziwa zambiri za keto? Yambirani apa.

Zambiri zaumoyo

Kukula kwake: 100 g

dzina	Vuto
Net carbs	0 ga
Mafuta	100 ga
Mapuloteni	0 ga
Zakudya zonse	0 ga
CHIKWANGWANI	0 ga
Kalori	884

Chitsime: USDA