Ko mafuta enzungu keto?

• Saturated fatty acids (SFA): 20%.
• Monounsaturated fatty acids (MUFA): 50%.
• Polyunsaturated fatty acids (PUFA): 30%.

Kune anenge 216 magiramu emafuta akazara mune imwe-kapu inoshumira ( ¹ ).

Haisi iyo yakakosha sosi yevhitamini C, vhitamini A, kana fiber yekudya.

Yakakwirira muMUFAs uye PUFAs uye yakaderera muSFAs, peanut mafuta ndiyo rudzi rwemafuta iyo AHA inokurudzira kuderedza dambudziko rehutano hwemwoyo.

Zvinosuruvarisa, sainzi yemazuva ano haitsigire kurudziro iyi.

5 zvikonzero zvekudzivisa mafuta enzungu

Funga nezvezvikonzero zvishanu izvi zvekudzivisa mafuta enzungu. Unogona kushamisika nezvinhu zvese zvisina kunaka zvazvingaite kumuviri wako.

#1: Inokonzeresa oxidative kusagadzikana

Vamwe vanoti mafuta enzungu ane hutano nekuti ane vitamin E. Vitamin E is an antioxidant inobatsira kurwisa free radicals uye inoderedza oxidative stress.

Asi kune matambudziko maviri nemafuta aya akakurumbira anosiya vhitamini E. Chekutanga, oxidizes kana uchipisa, izvo zvinogadzira mamwe mahara radicals.

Chechipiri, yakapfuma mu omega-6 fatty acids, iyo inokanda chiyero chako che omega-3 kune omega-6 fatty acids kubva pachiyero.

Unoda kuti mareshiyo ako ave anenge 1:1 omega-6 kusvika omega-3 kana 4:1 padikidiki. Iyo Standard American Diet inopa vanhu vazhinji chiyero chiri padyo ne20: 1 ( ² ).

Nekuda kweizvozvo, kufutisa kwawedzera, uye pamwe chete nazvo zvirwere zvisingaperi seshuga, chirwere chemoyo uye gomarara.

Zvinhu zviviri izvi, iyo omega-6 yemukati uye huwandu hwepamusoro hweoxidation, hunoita kuti mafuta enzungu awedzere mumahara radicals, ayo anokonzera oxidative kusagadzikana.

Oxidative stress, inokurudzirwa neiyo reactive oxygen marudzi (ROS), ine hukama kune dzakawanda chirwere chisingaperi.

Kana iwe uchitsvaga mafuta ane hutano akapfuma muvhitamini E, sarudza mafuta emuchindwe o mafuta avocado.

#2: Inokanganisa Cholesterol

Pane humbowo hwekuti mafuta ane polyunsaturated semafuta enzungu anogona kudzikisa LDL cholesterol, inowanzo nyorwa zvisirizvo se "yakaipa cholesterol" ( ³ ) Ndicho chimwe chezvikonzero zvikuru PUFAs inokurudzirwa se "moyo une utano."

Muedzo wekiriniki wakaratidza kuti peanut mafuta inogona kuderedza LDL cholesterol mazinga ( ⁴ ), izvo zvakaita kuti vatsvakurudzi vataure kuti mafuta aya anobatsira mwoyo. Asi pane matambudziko nemhedzisiro iyi, kusanganisira:

1. LDL cholesterol haisi yakanaka kufanotaura kwechirwere chemoyo (CVD) njodzi. LDL chidimbu nhamba uye triglyceride-kune-HDL chiyero zviri nani kufanotaura kweCVD) ( ⁵ ).
2. Kudya mafuta ePUFA akakwira muomega-6 kunowedzera chiyero che omega-6 kune omega-3, iyo yakabatana nekufutisa, inonyanyozivikanwa njodzi yengozi CVD.
3. Kubika nemafuta ane linoleic yakakwira zvinoreva kudya maoxidized lipids, anotyisa zvakare. hutano hwemwoyo.

#3: Inogona kukanganisa moyo wako

Pane mabhenefiti ehutano hwemoyo wako kana uchidya peanut mafuta? Kwete. Zvakapesana zvachose.

Mafuta akaguta uye ane monounsaturated, nekuda kwesimba rezvisungo zvehydrogen yavo, anowanzo kuve akadzikama kupisa. Asi haasi mafuta ose anogona kumira kupisa.

Semuenzaniso, mafuta enzungu ane PUFA omega-6 linoleic acid. Paunofumura linoleic acid kune tembiricha yakakwira, sekuishandisa mukukacha, iwo lipids oxidize.

Wakambonzwa kunhuwa lipids. Rancid food oxidizes. Mafuta emiriwo ekare akagara kumashure kwekabhati yako oxidize.

Aya oxidized lipids ane zvakanyanya atherogenic. Mune mamwe mazwi, vanokonzera chirwere chemoyo ( ⁶ ).

Izvi zvinoshanda sei? Kana yangogayiwa, oxidized lipids inowanzoputsika kuita lipoprotein, zvimedu zvinotakura cholesterol kuburikidza neropa.

Uye kana yakaderera-density lipoprotein (LDL) inotakura oxidized lipids, iyo LDL particle inogona kunge iine oxidized zvakare.

Oxidized LDL inowanzo pinda mumadziro e arterial uye kukonzera kuzvimba immune immune. Aya ndiwo maitiro anoita atherosclerotic plaques.

Asi handizvo zvoga. Kana yangopedzwa, iyo oxidized lipids inopindirana nemahara radicals muropa kugadzira kwakawedzera kuzvimba. Ichi chinoputika cascade chinokonzera chirwere chemoyo uye kufutisa.

#4: Ine hukama nekufutisa

Kune nzira dzinoverengeka dzekufutisa, chikafu chakanyanya chemakhahydrates chimwe chazvo. Asi chinhu chikuru chiri kuita kuti pave nekufutisa kudya kwakakwira muPUFAs.

Polyunsaturated mafuta se linoleic acid anowedzera omega-6 kusvika omega-3 ratio, izvo zvinowedzera njodzi yako yekufutisa.

Imwe omega-6 PUFA, arachidonic acid, inogonawo kukonzera kufutisa. Uye hapana chinosimudza arachidonic acid mazinga sekudya linoleic acid ( ⁷ ).

Vanhu vekuAmerica vanodya yakawanda linoleic acids. Unogona kuzviwana pa mafuta e soya, canola oiri, mafuta ezuva nemafuta enzungu. Uye ndiyo mutyairi mukuru wechirwere chekufutisa ( ⁸ ) ( ⁹ ).

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Muchidzidzo chegonzo, mapoka maviri emakonzo akagamuchira imwe yezvikafu zviviri: yakakwirira linoleic uye yakaderera linoleic. Mushure memavhiki gumi nemana, iyo yepamusoro-linolenic "yemazuva ano mbeva dzeAmerica" ​​yakafuta.

Panewo uchapupu hwekliniki. Kwemavhiki masere, vatsvakurudzi vakawedzera mafuta enzungu pakuzununguka kwezuva nezuva kwevanhu vakaonda uye vakafuta. Pakupedzisira mapoka ose akanga awana uremu ( ¹⁰ ).

Kushandisa yakakwira linoleic peanut oiri haizokubatsiri kuderedza uremu. Uye hazvizobatsiri kuti udzivise zvirwere.

#5: Yakabatana nezvimwe zvirwere zvisingaperi

Mukuwedzera kune chirwere chemwoyo uye kufutisa, kune zvimwe zvirwere zvakawanda zvakabatanidzwa nemafuta emafuta emiti e-linoleic, akadai semafuta enzungu. Hezvino zvitatu:

gomarara #1

Kudya zvakanyanya linoleic oiri, kunyanya kana iine oxidized, inzira yechokwadi yekuwedzera oxidative kusagadzikana.

Uku kukuvadzwa kweoxidative, uye kuzvimba kwakabatana, kunogona kupedzisira kushandura masero akajairwa kuita maseru egomarara. Ipapo mapundu anotanga kuumba ( ¹¹ ).

#2 chirwere chechiropa

Vanhu vakawanda vekuAmerica vari kukura chirwere chinonzi non-alcoholic fatty chiropa chirwere (NAFLD). Mafuta anoungana muchiropa, zvichikonzera matambudziko mazhinji, kubva padumbu pakuzvimba kusvika pakupera kwechiropa cirrhosis ( ¹² )( ¹³ ).

NAFLD inokura sei? Zvakawanda zvezvinhu: kudya kwakakwira-carb, metabolic syndrome, uye, hongu, mafuta emiriwo ( ¹⁴ ).

Kushandisa mamwe mafuta emuorivhi, kune rumwe rutivi, kunoratidzika kuvandudza hutano hwechiropa ( ¹⁵ ).

chirwere cheshuga #3

Type 2 chirwere cheshuga chinoratidza kufutisa, insulin kuramba, uye hyperinsulinemia. Yakakwira-Carb Diets Inogona Kubatsira Kune Chirwere cheshuga, Yakaderera-Carb Ketogenic Diets Inogona Kubatsira kuidzosera shure.

Mafuta emiriwo akakwira mu linoleic acid anobatanidzwawo nerudzi rwechipiri chirwere cheshuga ( ¹⁶ ).

Mazano anoshanda ekusarudza mafuta ekubikisa akakodzera

Mafuta enzungu anogona kuve nekunakirwa kwenzungu, uye iyo isina kucheneswa, inotonhora-yakadzvanywa inogona kunge iine hutano hwevhitamini E.

Asi zvakare inoita ngura nyore. Izvi zvinoreva kuti inogona kukanda yako O6: O3 ratios kunze kwechiyero uye kubatsira kune mamiriro akaita sechirwere chemoyo, chirwere chemetabolism, uye kufutisa.

Panzvimbo pekusarudza maPUFA, shandisa matipi aya kuti uwane akakodzera ekubikisa mafuta kwauri:

#1 kubika nemafuta akatsiga

Mafuta enzungu uye mamwe mafuta emuriwo anotengeswa semafuta anodziya-anopisa, asi anoisa oxidize nyore pakupisa kwakanyanya.

Pane kudaro, sarudza mafuta ekubikisa akatsiga: akazara uye ane monounsaturated semafuta ekokonati, bhotoro, mafuta emichindwe, uye mafuta ekotapeya. Lipids haina oxidize, uye inonaka.

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#2 Bvunza nezvemafuta mumaresitorendi

Maresitorendi mazhinji, kunyanya ayo anoshandira maAsia-style cuisine, anoshandisa peanut mafuta kuita fry chikafu. Kunonaka.

Asi hazvina kukodzera kukanganisa. Bvunza kana mubiki anogona kushandisa mafuta ekubikisa ane hutano, semafuta omuorivhi, bota, kana ghee.

#3 ine basa reshiyo yako O6:O3

Rangarira kuti yakakwira O6:O3 reshiyo yakabatana nenjodzi yakanyanya yekufutisa. Neraki, iwe unogona kuvandudza chiyero chako ne:

1. Idya mashoma O6 mafuta: peanut mafuta, soya bean mafuta, safflower mafuta, nezvimwe.
2. Idya mamwe mafuta eO3, anowanikwa zvakanyanya muhove, mafuta ehove, uye nyama yemombe yakadyiswa nouswa.

Kunyangwe kana reshiyo yako isiri 1:1, kuve ne2: 1 kana 3:1 reshiyo ichiri nani pane yakawanda.

#4 sarudza akanakisa keto mafuta

Kunyangwe iwe uri pane ketogenic kudya kana kwete, ipfungwa yakanaka kusarudza mafuta ane hutano.

Aya ndiwo maitiro anofanira kutaridzika se:

• MCT mafuta.
• Kokonati mafuta.
• Butter.
• mafuta matsvuku emuchindwe.
• Mafuta avocado.
• Nut butter.
• Olive mafuta.

Pazasi Mutsara: Dzivisa Peanut Oil

Mafuta enzungu anogona kunge achinaka, asi iyo inonaka inonaka inouya nemutengo unorema kuhutano hwako.

Kubika nemafuta aya kunoburitsa oxidized lipids, mamorekuru anozivikanwa kukonzera chirwere chemoyo. Kudya mafuta enzungu zvinoreva kudya linoleic acid, PUFA inowedzera O6:O3 ratio yako.

Zvinhu zvese zvinotariswa, chinhu chimwe chakajeka: iyo AHA haina kunaka nezve polyunsaturated mafuta. Hazvifanirwi kuva chinhu chikuru mukudya.

Pane kudaro, nguva dzose sarudza mafuta ane utano. Aya mafuta anotsigira kugadzirwa kwakaringana kwemahomoni uye neurotransmitters, uyezve iwo chikamu chehutano keto chikafu. Unoda kuziva zvakawanda nezve keto? Tanga pano.

Ruzivo rwehutano

Kushumira saizi: 100 g

zita	Valor
Net carbs	0 d
Mafuta	100 d
Mapuroteni	0 d
Yese makabhohaidhiretsi	0 d
Fiber	0 d
Makorori	884

mabviro: USDA