Mitauro yeDetary Fat Influence Cholesterol Levels
Mafuta anogutsa uye mafuta asina zvinyorwa anowanikwa mune zvakasiyana-siyana zvekudya. Mhando yemafuta kuti uidye kana uri kutevera chirwere-kuderedzera kudya kwave chiri chikonzero chekukakavadzana. Dzimwe dzidzo dzinoratidza kuti mafuta aya haana kusikwa akaenzana.
IAmerican Heart Association inorumbidza kuti pakati pe25 kubva muzana uye 35 muzana yehuwandu hwemazuva ako ega ega inofanira kunge ine mafuta.
Zvose zvekudya izvi zvinofanira kubva kune mafuta asina mafuta. Zvisinei, zvidzidzo zvinoratidza kuti mafuta asina kunyanya ari oga angave asina mwoyo-ane utano, uye kupisa mafuta akazara zvinogona kunge zvisina ngozi sezvakambofunga.
Kujekesa zvimwe zvekuvhiringidzika kuona kuenzanisa kwemafuta akazara uye asina kutengesa uye kuti angakanganisa sei kudya kwako.
Chii Chigutsikana Fat?
Mafuta anogutisa haasisina zvibatiso zviviri mumakemikari avo. Ivo "vakazara" nemaatomu e-hydrogen. Nemhaka yekemikari yavo yakagadziriswa, ivo vane hukama hwakasimba pakushambidzwa kwekamuri.
Mafuta anogutsa anogona kuwanikwa mune zvakasiyana-siyana zvekudya, kusanganisira:
- Nyama yemhuka kusanganisira mombe, huku, nyama yenguruve
- Zvimwe zvirimwa zvinomera zvakadai sepalms kernel kana kokonati mafuta
- Zvigadzirwa zvemiti zvinosanganisira cheese, mafuta, uye mukaka
- Zvokudya zvinoshandiswa zvinosanganisira bologna, sausages, imbwa dzinopisa, uye bhakoni
- Pre-pakakanyiwa zvidya zvinosanganisa kusanganisa, chips, cookies, uye mapeji
Satisfied Fats Muzvokudya Zvako
IAmerican Heart Association inokurudzira kuti pasi pe5 kubva muzana kusvika ku6 muzana yezuva rega yega caloric kudya ine mafuta akazara.
Zvimwe zvidzidzo zvakaratidza kuti kudya mafuta akawandisa emafuta akazara kunogona kuwedzera yako LDL uye, nokudaro, ngozi yako yepfungwa yemwoyo. Zvisinei, pane zvidzidzo zvakawanda zvinopesana nemigumisiro yakaipa yemafuta akazara.
Kunyange zvazvo chiyero cheLDL chichiita sechiwedzerwa nokudya mafuta akazara, zvidzidzo zvakaratidza kuti rudzi rweLDL rwakawedzerwa hukuru chaizvo, buoyant LDL.
Zvikuru zveLDL zvikamu hazvioneki kuwedzera ngozi yako yepfungwa yemwoyo. Kusiyana neizvi, duku, DDD yakaoma -rudzi rwakaratidzwa kurudzira kuumbwa kweAristrosclerosis mune zvidzidzo-inoratidzika kuti haibatsiri. Mune zviitiko zvishomanana, njodzi yacho yakaderedzwa uye ine mafuta akawanda.
Zvimwe zvidzidzo zvakare zvinoratidza kuti rudzi rwezvokudya zvine mafuta zvakagadzirwa zvinogona kuita kusiyana mumoyo mako utano. Imwe huru yekudzidza yakaratidza kuti kudya michero yekurairi kunogona kuderedza ngozi yako yehutano hwehutano. Panguva imwe chete, kusanganisira nyama yakagadzirirwa mukudya kwako inogona kuwedzera mungozi yehutano hwepfungwa.
Chii Chisingatauri Mafuta?
Mafuta asina kushandiswa anowanzoshambidzwa nemvura yakadziya. Izvo zvakasiyana nemafuta akazara mukuti makemikari avo ane zvigaro kana rimwe kana kaviri zvakasungwa. Zvinogona kuve zvakarongerwa se:
- Mafuta aMonounsaturated: Mhando iyi yeasaturated mafuta inongova nechisungo chimwe chete chechipiri mune zvayo. Mafuta anonzi monounsaturated anowanzoshambidzwa nemvura yekutonhorera uye anosanganisira mafuta e-canola nemafuta emuorivhi.
- Mafuta ePolunsaturated: Rudzi urwu rwemafuta asina kunyorwa ane zviviri kana kupfuura zvakapetwa kaviri mune zvakagadzirwa. Izvo zviri mumhepo inotonhorera. Mafuta ePolunsaturated anosanganisira mafuta okuchenesa, mafuta ezuva, uye maori.
Unsaturated Fats muDyiro Renyu
IAmerican Heart Association inokurudzira kuti vazhinji vemazuva ose mafuta enyu anofanira kuibva kumafuta monounsaturated uye polyunsaturated. Zvokudya zvine mafuta asina zvinyorwa zvinosanganisira:
- Nuts
- Ima mafuta akaita secanola, yemiriwo, kana kuti mbeu yekupima
- Humwe hove dzakadai salmon, tuna, uye anchovy, dzine omega-3 unsaturated mafuta acids
- Miorivhi
- Zvinyorwa
Ndechipi Kusiyana pakati peFat neCholesterol?
Cholesterol nemafuta zvose zviri zviviri lipid uye zvinowanikwa zvose muzvokudya zvaunodya uye zvinopararira muropa rako. Cholesterol inonyanya kuoma makemikari kana ichienzaniswa namafuta.
Mumuviri, cholesterol inosungirirwa neprotheni sechese-density lipoprotein (LDL) iyo inoonekwa se "cholesterol yakaipa," yehutano hwehutano hwemwoyo, uye yepamusoro-density lipoprotein (HDL), iyo inonzi "yakanaka cholesterol. " Kuwanda kwemafuta asina kuiswa uye akazara muzvokudya zvako kunogona kukanganisa mazinga ako eklesterol yose, HDL, uye LDL. Mafuta anogutisa, iyo inowanikwa mumombe, mafuta, uye margarini, yaifungidzirwa kuti iwedzere "yakaipa cholesterol" LDL mazinga.
Ndezvipi Mafuta Anofanirwa Kuzviisa MuPil Lipid-Kudya Zvokudya Zvishoma?
Kana uri kutarisa cholesterol yako uye triglyceride mazinga, edza kuisa zvinhu zvakasiyana-siyana zvehutano zvakadai sezvipfuwo zvakashata, miriwo, michero, michero, uye mbeu yose. Kutsvakurudza kwakawanda kunodiwa kunopoteredza simba reasaturated uye rakazara mafuta pahutano hwepfungwa. Kunyangwe pane kuve nekutsvakurudza kunoratidza kuti mafuta akazara haasi akaipa kune utano hwemwoyo sezvawakambofunga, mazano anhasi achiripo munzvimbo.
Zvose mafuta asina mafuta uye mafuta akazara akaenzana nesimba-dense. Izvi zvinogona kuwedzera makorikiti kune zvokudya zvako uye kuyerwa kwechiuno chako kana iwe ukadya zvakawanda zveimwe, naizvozvo zvakanakisisa kuzvidya mumwero.
Uyezve, rudzi rwezvokudya-rine zvinhu zvaunodya zvinogona kuita kuti pave nemafungiro mumakumbo ako. Rimwe shoma rehunuts kana chidimbu chakaoma chechipfuwo ndicho chisarudzo chakanaka chekudya kwako kana uchienzanisa nehomwe yechips kana sejiji. Zvose izvi zvinogona kuva nemafuta, asi zvisarudzo zvekare zvaivawo nemavitamini, mineral, uye zvimwe zvibereko zvine utano. Zvisarudzo zvekupedzisira zvingave zvakakwira mune shuga, makemikari ekuchengetedza, munyu, nemafuta ekutengesa , uye zvose izvi zvinogona kuva nemigumisiro yakaipa pamakumbo ako ehuputi uye utano hwemwoyo.
Shoko Rinobva
Inogona kuvhiringidza kuti ndeapi mafuta anonzi anowedzera kuipa kwehutano hwehutano sezvo kutsvakurudza kutsva kushandura izvo zvawave wakambonzwa kare. IAmerican Heart Association inoramba ichitarisa tsvakurudzo uye inoita mazano anogadzirirwa kuderedza dambudziko rako rehutano.
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