Mhinduro: Soybean mafuta imafuta akagadzirwa anogona kukanganisa hutano hwako. Soybean mafuta haaenderani neketo, asi kune akawanda ane hutano mamwe maitiro ari.
Soybean mafuta ndiyo inonyanya kudyiwa mafuta emuriwo muUnited States. Kunyanya sezvo vanhu vazhinji vachiri kutenda kuti kubika ne soy kune imwe mhando yehutano inobatsira.
Asi zvakare inokwereta mukurumbira wayo wepamusoro kune chokwadi chekuti imafuta akachipa ekugadzirwa kwayo kukuru uye kuti vanogadzira inoshandiswa muzvikafu zvakaiswa mupakiti.
Saka ngationei zvese zvese zvinoenderana nesainzi kuseri kwemhedzisiro pamuviri wemafuta aya uye nei iri imwe yemafuta akaipisisa kune hutano hwako.
Chii chinonzi soya bean mafuta?
Mafuta eSoya bhinzi anogadzirwa nekutsikirira soya bhinzi, nenzira yakada kufanana nechero imwe mhando yembeu. Uye semamwe mafuta embeu, akakwira mune isina kugadzikana polyunsaturated fatty acids (PUFAs).
Iyo fatty acid inoumbwa nesoya bean mafuta inenge pa100 g:
- 58 g yemafuta e polyunsaturated (kunyanya linoleic uye linolenic acid).
- 23 g yemafuta ane monounsaturated.
- 16 g yemafuta akazara (akadai sepalmitic uye stearic acids).
Oiri yesoya inonyanya kupfuma muomega-6 fatty acid inonzi linoleic acid, mafuta akaipa anokuvadzwa nyore nekupisa.
Sezvauri kuona, mafuta aya akadzikira mumafuta akazara, ndosaka vazhinji vachitenda kuti iwo mafuta ekubikisa "hutano".
Zvinoenderana nefungidziro yeUSDA, soya beans ndiyo yechipiri yakakura kunobva mafuta emiriwo, kuseri kwemafuta emichindwe, pamwe ne tsime guru reprotein yezvokudya zvezvipfuwo. Hazvishamisi kuti vanhu vekuAmerica ndivo vechipiri pakukura vatengi vemafuta esoya munyika. yechipiri chete kumaChinese.
Kupfuura 60% yemafuta emiriwo anoshandiswa muUnited States mafuta esoya, izvo zvakabatana nekufutisa uye mamwe mamiriro ehutano. Inowanikwa mumachira emasaladhi, hupfu hwesoya, masangweji, uye margarine. Zvese izvi pasina kupinda mukuti zvizhinji zvezvigadzirwa izvi zvine transgenic soy.
Nekudaro, isu tave kuziva kuti maoiri akakwira mumafuta akazara, senge mafuta emuchindwe, vane utano hwakanaka uye havana kumbobatanidzwa zvakananga nehosha yemwoyo. Zvinoitika kuti ivo vari nani kune hutano hwako pane kusagadzikana PUFA oiri, kunyanya kana zvasvika pakuvabika pakupisa kwakanyanya.
Haisi chete kuti mafuta esoya haana kugadzikana uye anoita oxidize zviri nyore. Zvigadzirwa zveSoy zvakare zvinozivikanwa allergenic, zvinokuvadza kune digestive system, uye imwe yeakanyanya hydrogenated oiri kunze uko.
Linoleic Acid: Mafuta Akashata
Polyunsaturated mafuta haana kuipa kumuviri. Muchokwadi, kune marudzi maviri ePUFAs, omega-3 fatty acids y omega-6, iyo inonzi yakakosha mafuta acids uye inoita basa rinokosha muhutano hwedu hwose.
Asi mamwe marudzi emafuta e-polyunsaturated haana kugadzikana, ari nyore oxidized, uye pro-inflammatory.
Linoleic asidhi ndeimwe yavo. Uye soya bean mafuta ane inenge hafu linoleic asidhi.
Mafuta akakwira mu linoleic acid akashata kunyangwe akadyiwa pakamuri tembiricha. Asi vanotonyanya kuipa kana vachipisa.
Kana yakakwira-linoleic soya oiri yakafumurwa kune yakanyanya tembiricha, inoburitsa oxidized lipids. Aya oxidized lipids anowedzera kuzvimba muropa, kuwedzera njodzi yeatherosclerosis (kuoma kwetsinga) uye chirwere chemwoyo.
ari mafuta akakwirira mu linoleic acid zvakare kusaenzana chiyero che omega-6 uye omega-3. Chiyero chinonzi chine hutano chinenge 4: 1, asi nyanzvi dzakawanda dzehutano dzinopokana kuti reshiyo ye1: 1 kana kutopfuura inotsigira omega-3 yakanaka.
Nehurombo, mazinga epamusoro-soro e omega-6s anodyiwa munzvimbo zhinji dzepasi, zvakanyanya senge 1:12 kana 1:25 chiyero ichifarira omega-6s. Uye yakakwirira ye omega-6 kuwedzera njodzi yekufutisa, kuzvimba y kuderera kwehutano hwehuropi.
Migumisiro yemafuta e soya
Mumwe angafunga kuti haisi nyaya yakakura kudaro, asi kushandiswa kusingaperi kwemafuta aya kunogona kukonzera matambudziko makuru ehutano. Kunyanya kufutisa. Asi chaizvo, ingori imwe pane refu runyorwa:
1.- Chirwere cheshuga
Rudzi rwechipiri rwechirwere cheshuga mhedzisiro yehuwandu hwehuwandu hweglucose muropa, hunoteverwa nekushomeka kwe insulin kana kusakwana kwe insulin secretion. Inenge 2% yevanhu vane Type 90 chirwere cheshuga vakafuta kana kuti vakafuta.
Izvi zvinoita kuti kufutisa kuve chinhu chikuru mukukura kwechirwere cheshuga chechipiri.
Semuenzaniso, kuwana mafuta akawanda chiratidzo chechokwadi chekusashanda kwe insulin. Uye apo insulin inomira kushanda zvakanaka, mazinga eshuga yeropa anoramba akakwirira, izvo kunowedzera njodzi yako yechirwere chisingaperi.
Linoleic-yakapfuma kudya kwakabatana nekufutisa, sezvatakambotaura.
Muchidzidzo chakaitwa nemakonzo, 2 mapoka emakonzo akagadzirwa. Dzimwe mbeva dzakagamuchira kokonati mafuta uye dzimwe kokonati mafuta pamwe nemafuta esoya. Kana iyo data yakaunganidzwa, mbeva dzakadyiswa soya bean mafuta aive ne insulin kuramba, aive akafuta, uye aive neshuga yeropa yakakwira kupfuura mbeva dzakadyiswa kokonati mafuta, izvo zvese zviri mungozi yechirwere cheshuga.
2.- chirwere chechiropa
Chiropa chinoshanda nesimba kudzora mazinga echolesterol, kubvisa muto weropa, kuyamurwa mukugaya, kugadzira zvinovaka muviri, uye rondedzero inoenderera mberi ichienda. Saka takatarisana neimwe yenhengo huru dzemuviri.
Chimwe chezvikonzero zvikuru zvekusashanda zvakanaka kwechiropa kuri kuwedzera nekukurumidza mumakore achangopfuura nonalcoholic fatty chiropa chirwere (NAFLD). Kuti uve nechiyero chekuwedzera kwauri kuita, parizvino inobata 30-40% yevaAmerica.
Uku kuunganidzwa kwe visceral mafuta echiropa kunouya nehuwandu hwezviratidzo uye matambudziko, kusanganisira:
- Kuneta.
- Marwadzo emudumbu.
- Kuzvimba mudumbu
- Jaundice.
Uye chinhu chinonakidza pamusoro pacho ndechekuti NAFLD inodziviririka nyore.
Chimwe chezvikonzero zvikuru zveNAFLD, hongu, kufutisa. Uye kufutisa kunoitwa kuwanda nekudyiwa kwezvikafu zvakagadzikiswa zvakanyanya zvakapfuma mumacarbohydrates uye omega-6 mafuta.
Mafuta eSoya, kunyanya, anoita seanobatsira kuNAFLD.
Mhedzisiro kubva kune imwecheteyo rodent kudzidza inoratidza kuti mbeva pakudya kwakapfuma mumafuta esoya ainyanya kubatwa nezvirwere zvemetabolism, kusanganisira chiropa chakakora.
3.- chirwere chemwoyo
Una vez más, kufutisa kunowedzera njodzi yechirwere chemoyoSaka, netsanangudzo, chero chinhu chinokonzera kufutisa chichawedzera njodzi yako yechirwere chemoyo.
Zvisinei, kana zvasvika kumwoyo wako, mafuta esoya anogona kuva nemigumisiro yakaipa kupfuura kungokuita mafuta. Inogonawo kukonzera:
- Lipid peroxidation: Oxidized lipids, anogadzirwa kubva mukubika PUFAs senge soya bean mafuta, anobatsira mu atherosclerosis, inozivikanwawo seakaomeswa arteri, inova rudzi rwe chirwere chemoyo.
- Kushandiswa kwakanyanya kweO-6: Iyo yakareba kushandiswa kwe omega-6 inowedzera kuzvimba, chinhu chakakosha mu CVD njodzi.
- Lower HDL: Kudya kwakapfuma mumafuta esoya kunoderedza HDL cholesterol (iyo "yakanaka" cholesterol), iyo inogona kuratidza kudzikira kwe cholesterol kutakura.
Partially Hydrogenated Soybean Oil (PHSO) yakatoipa. PHSO itrans mafuta, mafuta asingawanikwe mune zvakasikwa uye ane hukama zvakanyanya ne metabolic kusagadzikana uye chirwere chemoyo.
Imwe ongororo yakaratidza kuti mumakonzo, kudya kwePHSO kunosimudza mazinga echikamu chinonzi Lp (a). Iwe unogona kunge usina kumbonzwa nezvazvo, asi Lp (a) ndiyo ine ngozi zvakanyanya lipid kunze uko. Vatsvakurudzi vakaratidza kuti, muvanhu, yakakwira Lp (a) inokonzera chirwere chemoyo.
Zviripachena, iyi haisi mafuta ane hutano hwemoyo.
Gara kure nemafuta esoya
Mafuta akakosha kuti muviri wako ugadzire mahomoni uye neurotransmitters. Muviri wako unodawo kubvisa ketoni kubva kumafuta, imwe nzira inoshanda yesimba kupfuura glucose uye chinangwa chikuru chekudya kwe keto.
Asi kusarudza mafuta akanaka ekudya kunogona kuva kwakaoma, kunyanya kana uri kutanga ketogenic diet.
Chinhu chimwe ndechechokwadi: gara kure nemafuta esoya neimwe nzira. Iyo haina kugadzikana kwazvo (ine yakaderera pasherufu hupenyu), iri nyore oxidized, uye yakabatana nekufutisa, chirwere cheshuga, chirwere chemoyo, uye chiropa chine mafuta.
Pane kudaro, ipa muviri wako zvauri kuda: yakagadzikana, inovaka muviri, uye ketogenic mafuta. Uye kuti nekuwedzera, vanoravira zvirinani kupfuura mafuta esoya.
Ruzivo rwehutano
Kushumira saizi: 1 Scoop
| zita | Valor |
|---|---|
| Net carbs | 0,0 d |
| Mafuta | 14,0 d |
| Mapuroteni | 0,0 d |
| Yese makabhohaidhiretsi | 0,0 d |
| Fiber | 0,0 d |
| Makorori | 124 |
mabviro: USDA
