Yankho: Mafuta a soya ndi mafuta okonzedwa omwe angawononge thanzi lanu. Mafuta a soya samagwirizana ndi keto, koma pali njira zambiri zathanzi zomwe zili.
Mafuta a soya ndi mafuta a masamba omwe amagwiritsidwa ntchito kwambiri ku United States. Makamaka popeza anthu ambiri amakhulupirirabe kuti kuphika ndi soya kuli ndi phindu la thanzi.
Koma imakhalanso ndi kutchuka kwake kwakukulu chifukwa ndi mafuta otsika mtengo chifukwa cha kupanga kwake kwakukulu komanso kuti opanga amagwiritsidwa ntchito muzakudya zokonzedwa.
Ndiye tiyeni tiwone zonse molingana ndi sayansi yomwe imakhudza thupi la mafutawa komanso chifukwa chake ndi imodzi mwamafuta oyipa kwambiri pa thanzi lanu.
Mafuta a soya ndi chiyani?
Mafuta a soya amapangidwa ndi kukanikiza soya, mofanana kwambiri ndi mtundu wina uliwonse wa mbewu. Ndipo monga mafuta ena ambewu, ali ndi mafuta ambiri osakhazikika a polyunsaturated fatty acids (PUFAs).
Mafuta a asidi a mafuta a soya ndi pafupifupi 100 g:
- 58 g yamafuta a polyunsaturated (makamaka linoleic ndi linolenic acid).
- 23 g mafuta monounsaturated.
- 16 g mafuta odzaza (monga palmitic ndi stearic acid).
Mafuta a soya amakhala olemera kwambiri mu omega-6 fatty acid yotchedwa linoleic acid, mafuta oipa omwe amawonongeka mosavuta ndi kutentha.
Monga mukuonera, mafutawa ndi ochepa kwambiri mu mafuta odzaza, chifukwa chake ambiri amakhulupirira kuti ndi mafuta ophikira "wathanzi".
Malinga ndi kuyerekezera kwa USDA, soya wokonzedwa ndi gwero lachiwiri lalikulu lamafuta amasamba, kuseri kwa mafuta a kanjedza, komanso gwero lalikulu la mapuloteni a chakudya cha ziweto. N'zosadabwitsa kuti anthu aku America ndi achiwiri omwe amagwiritsa ntchito mafuta a soya padziko lonse lapansi. wachiwiri kwa Achitchaina.
Kupitilira 60% yamafuta amasamba ku United States ndi mafuta a soya, zomwe zimagwirizanitsidwa ndi kunenepa kwambiri ndi matenda ena. Amapezeka muzovala za saladi, ufa wa soya, masangweji, ndi margarine. Zonsezi popanda kulowa kuti zambiri mwazinthuzi zimakhala ndi soya wa transgenic.
Komabe, tikudziwa tsopano kuti mafuta omwe ali ndi mafuta ambiri, monga mafuta a kanjedza, ali athanzi ndipo sanagwirizanepo mwachindunji ndi matenda a mtima. Zikuoneka kuti iwo ndi abwino kwambiri kwa thanzi lanu kusiyana ndi osakhazikika PUFA mafuta, makamaka pankhani kuphika iwo pa kutentha kwambiri.
Sikuti mafuta a soya ndi osakhazikika komanso amatsitsimutsa mosavuta. Zogulitsa za soya zimadziwikanso kuti allergenic, zovulaza m'matumbo am'mimba, ndi imodzi mwamafuta a hydrogenated kwambiri kunja uko.
Linoleic Acid: Mafuta Oyipa
Mafuta a polyunsaturated si oipa kwa thupi. M'malo mwake, pali mitundu iwiri ya ma PUFA, omega-3 mafuta acids y Omega-6, omwe amaonedwa kuti ndi mafuta ofunika kwambiri ndipo amathandiza kwambiri pa thanzi lathu lonse.
Koma mitundu ina yamafuta a polyunsaturated ndi osakhazikika, oxidized mosavuta, komanso oyambitsa kutupa.
Linoleic acid ndi imodzi mwa izo. Ndipo mafuta a soya ali ndi pafupifupi theka la linoleic acid.
Mafuta omwe ali ndi linoleic acid ambiri ndi oipa ngakhale atagwiritsidwa ntchito kutentha. Koma zimakhala zoipa kwambiri zikakhala zotentha.
Mafuta a soya a high-linoleic akamatentha kwambiri, amapanga lipids oxidized. Ma lipids okosijeni awa amawonjezera kutupa m'magazi, kuonjezera chiopsezo cha atherosclerosis (kuuma kwa mitsempha) ndi matenda a mtima.
ndi mafuta ochuluka mu linoleic acid komanso kusalinganiza chiŵerengero cha omega-6 ndi omega-3. Chiyerekezo chomwe chimawonedwa ngati chathanzi ndi osachepera 4: 1, koma akatswiri ambiri azaumoyo amatsutsa kuti chiŵerengero cha 1: 1 kapena kupitilira apo mokomera omega-3 ndichoyenera.
Tsoka ilo, ma omega-6 okwera kwambiri amadyedwa padziko lonse lapansi, monga chiŵerengero cha 1:12 kapena 1:25 mokomera omega-6s. Komanso kuchuluka kwa omega-6 kuonjezera chiopsezo cha kunenepa kwambiri, kutupa y kusokoneza thanzi laubongo.
Zotsatira zoyipa za mafuta a soya
Wina angaganize kuti sizinthu zazikulu, koma kumwa kosatha kwa mafutawa kungayambitse matenda aakulu. Kukhala kunenepa kwambiri kofala. Koma kwenikweni, ndi chinanso pamndandanda wautali:
1.- Matenda a shuga
Matenda a shuga a Type 2 amayamba chifukwa cha kuchuluka kwa shuga m'magazi nthawi zonse, kutsatiridwa ndi kukana kwa insulini kapena kuperewera kwa insulin. Pafupifupi 90% ya anthu omwe ali ndi matenda a shuga amtundu wa 2 amakhala onenepa kwambiri kapena onenepa kwambiri.
Izi zimapangitsa kunenepa kwambiri kukhala chinthu chachikulu pakukula kwa matenda amtundu wa 2.
Mwachitsanzo, kukhala ndi mafuta ambiri ndi chizindikiro chotsimikizika cha kusagwira ntchito kwa insulin. Ndipo insulini ikasiya kugwira ntchito bwino, shuga m'magazi amakhala okwera, zomwe kumawonjezera chiopsezo chanu chokhala ndi matenda aakulu.
Zakudya zokhala ndi linoleic zimalumikizidwa ndi kunenepa kwambiri, monga tafotokozera kale.
Mu kafukufuku wochitidwa ndi makoswe, Magulu a 2 a mbewa anapangidwa. Makoswe ena adalandira mafuta a kokonati ndipo ena amafuta a kokonati kuphatikiza mafuta a soya. Deta ikasonkhanitsidwa, mbewa zodyetsedwa ndi mafuta a soya zinali ndi insulin yambiri yokana, zinali zonenepa kwambiri, komanso zinali ndi shuga wambiri m'magazi kuposa mbewa zomwe zimadyetsedwa ndi mafuta a kokonati, zonse zomwe zili pachiwopsezo cha matenda a shuga.
2.- matenda a chiwindi
Chiwindi chimagwira ntchito molimbika kuti chiwongolere kuchuluka kwa kolesterol, kutulutsa magazi m'magazi, kuthandizira m'mimba, kukonza zakudya, ndipo mndandanda umapitilirabe. Kotero ife tikuyang'anizana ndi chimodzi mwa ziwalo zazikulu za thupi.
Chimodzi mwa zifukwa zazikulu za kuwonongeka kwa chiwindi zomwe zikuchulukirachulukira kwambiri m'zaka zaposachedwa ndi Nonalcoholic mafuta a chiwindi matenda (NAFLD). Kuti mukhale ndi kuchuluka kwa kuchuluka komwe muli nako, pakadali pano zimakhudza 30-40% ya aku America.
Kuchuluka kwa mafuta a chiwindi cha visceral kumabwera ndi zizindikiro ndi zovuta zingapo, kuphatikizapo:
- Kutopa
- Kupweteka kwam'mimba
- Kutupa m'mimba
- Jaundice.
Ndipo chosangalatsa kwambiri ndichakuti NAFLD ndiyotheka kupewa.
Chimodzi mwa zifukwa zazikulu za NAFLD, ndithudi, kunenepa kwambiri. Ndipo kunenepa kwambiri kumachulukirachulukira chifukwa chodya zakudya zokonzedwa kwambiri zokhala ndi ma carbohydrate ndi mafuta a omega-6.
Mafuta a soya, makamaka, akuwoneka kuti akuthandizira ku NAFLD.
Zotsatira za kafukufuku womwewo wa makoswe zikuwonetsa kuti mbewa pazakudya zokhala ndi mafuta ambiri a soya ndizovuta kwambiri kudwala kagayidwe kachakudya, kuphatikizapo chiwindi chamafuta.
3.- matenda a mtima
Una vez más, kunenepa kumawonjezera chiopsezo cha matenda a mtimaChifukwa chake, mwa kutanthauzira, chilichonse chomwe chimathandizira kunenepa kwambiri chimawonjezera chiopsezo cha matenda amtima.
Komabe, zikafika pamtima panu, mafuta a soya amatha kukhala ndi zotsatirapo zoyipa kuposa kungopanga mafuta. Zingayambitsenso:
- Lipid peroxidation: Ma lipids opangidwa ndi oxidized, opangidwa kuchokera kuphika PUFAs monga mafuta a soya, amathandizira kudwala kwa atherosulinosis, komwe kumadziwikanso kuti mitsempha yolimba, yomwe ndi mtundu wa matenda a mtima.
- Kugwiritsa ntchito kwambiri O-6: Wamtali kumwa kwa Omega-6 imawonjezera kutupa, chinthu chofunikira kwambiri Chiwopsezo cha CVD.
- Kutsika kwa HDL: Zakudya zokhala ndi mafuta ambiri a soya zimachepetsa cholesterol ya HDL ("yabwino"), zomwe zingasonyeze kuchepa kwa cholesterol. mayendedwe a cholesterol.
Mafuta a Soya Omwe Amakhala Ndi Hydrogenated Soya (PHSO) ndiwoyipa kwambiri. PHSO ndi trans mafuta, mafuta omwe sapezeka m'chilengedwe ndipo amagwirizana kwambiri ndi metabolic matenda ndi matenda a mtima.
Kafukufuku wina adawonetsa kuti mu mbewa, zakudya za PHSO zimakweza milingo ya tinthu totchedwa Lp (a). Mwina simunamvepo, koma Lp (a) ndiye lipid yowopsa kwambiri kunjaku. Ofufuza asonyeza kuti mwa anthu. okwera Lp (a) amayambitsa matenda amtima.
Mwachiwonekere, awa si mafuta opatsa thanzi.
Khalani kutali ndi mafuta a soya
Mafuta ndi ofunikira kuti thupi lanu lipange mahomoni ndi ma neurotransmitters. Thupi lanu limakondanso kuchotsa matupi a ketoni kumafuta, mphamvu yamphamvu kwambiri kuposa shuga komanso cholinga chachikulu chomwe chimatsatiridwa pazakudya za keto.
Koma kusankha mafuta oyenera a zakudya kungakhale kovuta, makamaka ngati mukuyamba zakudya za ketogenic.
Chinthu chimodzi ndi chotsimikizika: khalani kutali ndi mafuta a soya mwanjira iliyonse. Ndizosakhazikika kwambiri (zimakhala ndi shelufu yochepa), zimakhala zotsekemera mosavuta, ndipo zimagwirizanitsidwa ndi kunenepa kwambiri, shuga, matenda a mtima, ndi chiwindi chamafuta.
M'malo mwake, perekani thupi lanu zomwe likufuna: okhazikika, opatsa thanzi, ndi mafuta a ketogenic. Ndipo kuwonjezera apo, amakoma bwino kuposa mafuta a soya.
Zambiri zaumoyo
Kukula: 1 Scoop
| dzina | Vuto |
|---|---|
| Net carbs | 0,0 ga |
| Mafuta | 14,0 ga |
| Mapuloteni | 0,0 ga |
| Zakudya zonse | 0,0 ga |
| CHIKWANGWANI | 0,0 ga |
| Kalori | 124 |
Chitsime: USDA
