Mafuta echikafu akatsanangura

Mafuta chikamu chakakosha pane chako chikafu asi mamwe marudzi ane hutano kupfuura mamwe. Kusarudza mafuta ane hutano kubva kune zvinobva mumiriwo kazhinji kazhinji kupfuura mashoma mhando dzoutano kubva kuzvigadzirwa zvemhuka zvinogona kubatsira kudzikisa njodzi yako yekurwadziwa nemoyo, sitiroko, uye mamwe matambudziko makuru ehutano.

Mafuta imhando yechikafu chaunowana kubva pane zvaunodya. Izvo zvakakosha kuti tidye mamwe mafuta, kunyange zvichikuvadzawo kudya zvakawandisa.

Mafuta aunodya anopa muviri wako simba raunoda kuti ushande nemazvo. Panguva yekurovedza muviri, muviri wako unoshandisa macalorie kubva kumahydrohydrate awadya. Asi mushure memaminetsi makumi maviri, kurovedza muviri kunoenderana zvishoma nemakori kubva kumafuta kuti urambe uchienda.

Unodawo mafuta kuti ganda rako nebvudzi zvirambe zvakanaka. Mafuta anokubatsirawo kutora mavhitaminzi A, D, E, uye K, ayo anonzi mavhitamini ane mafuta. Mafuta anozadzawo ako maseru maseru uye anovhara muviri wako kuti akubatsire kugara uchidziya.

Mafuta anowanikwa nemuviri wako kubva kuchikafu chako anopa muviri wako zvakakosha mafuta acids anonzi linoleic uye linolenic acid. Iwo anonzi "akakosha" nekuti muviri wako haugone kuzvigadzira pachawo, kana kushanda usipo. Muviri wako unozvida kukura kwehuropi, kudzora kuzvimba, uye kugwamba kweropa.

Mafuta ane 9 macalorie pagiramu, kanopfuura ka2 nhamba yeakoriori mune makabhohaidhiretsi uye mapuroteni, ayo ega ega ane 4 macalorie pagiramu.

Mafuta ese akagadzirwa neakaguta uye asina kuguta mafuta acids. Mafuta anonzi akaguta kana kusaguta zvichienderana nehuwandu hwerudzi rumwe nerumwe rwemafuta acid arimo.

Mafuta akaguta anosimudza yako LDL (yakaipa) cholesterol mwero. Yakakwira LDL cholesterol inokuisa iwe panjodzi yekurwadziwa nemoyo, sitiroko, uye mamwe matambudziko makuru ehutano. Iwe unofanirwa kudzivirira kana kudzora chikafu chakazara mumafuta akazara.

• Chengeta mafuta akazara kusvika isingasviki 6% yemakoriori ako ezuva nezuva.
• Chikafu chine mafuta akawanda akazara zvigadzirwa zvemhuka, senge ruomba, chizi, mukaka wakazara, ice cream, kirimu, uye nyama ine mafuta.
• Mamwe mafuta emiriwo, akadai sekokonati, muchindwe, uye mafuta emuchindwe, zvakare ane mafuta akazara. Aya mafuta akasimba pakushambidzika kwemukati.
• Kudya kwakazara mumafuta akazara kunowedzera cholesterol kuvaka mumatumbu ako (tsinga dzeropa). Cholesterol chinhu chakapfava, chakakombama chinogona kukonzeresa, kana kuvharika, tsinga.

Kudya mafuta asina kuguta pane mafuta akazara kunogona kubatsira kudzikisa LDL cholesterol yako. Mazhinji maorivhi emafuta ari emvura mukamuri tembiricha ane asina kusaturated mafuta. Kune maviri marudzi emafuta asina kutsigirwa:

• Mono-unsaturated mafuta, ayo anosanganisira maorivhi uye canola mafuta
• Mafuta ePolyunsaturated, anosanganisira safflower, sunflower, chibage, uye soy mafuta

Trans fatty acids mafuta asina hutano ayo anogadzira kana oiri yemiriwo inopinda nenzira inonzi hydrogenation. Izvi zvinotungamira mafuta kuti aomese uye ave akasimba mukamuri tembiricha.Mafuta ehydrogen, kana "mafuta anotapira," anowanzo shandiswa kuchengetedza zvimwe zvekudya zvitsva kwenguva yakareba.

Trans mafuta anoshandiswawo pakubika mune mamwe maresitorendi. Vanogona kusimudza LDL cholesterol mwero muropa rako. Vanogona zvakare kudzikisa yako HDL (yakanaka) cholesterol mazinga.

Trans mafuta anozivikanwa kuva nehutano hunokuvadza. Nyanzvi dziri kushanda kudzikamisa huwandu hwemafuta anotapira anoshandiswa mune zvakapakirwa chikafu uye maresitorendi.

Iwe unofanirwa kudzivirira chikafu chakagadzirwa nehydrogenated uye chikamu hydrogenated maoiri (senge rakaoma batai uye majarini). Iwo ane akakwirira mazinga e trans-mafuta acids.

Izvo zvakakosha kuti uverenge zvinyorwa zvekudya pane zvekudya. Izvi zvinokubatsira iwe kuziva kuti ndeapi marudzi emafuta, uye yakawanda sei, chikafu chako chine.

Taura nemupi wako wehutano nezvekuti ungaderedza sei huwandu hwemafuta aunodya. Mubatsiri wako anogona kukuendesa kune chiremba wezvekudya uyo anogona kukubatsira kuti udzidze zvakawanda nezvezvikafu uye akubatsire kuronga kudya kunovaka muviri. Ita shuwa kuti une cholesterol yako inotariswa zvinoenderana nehurongwa hwaunopihwa nemupi wako.

Cholesterol - mafuta ekudya; Hyperlipidemia - mafuta ekudya; CAD - mafuta ekudya; Coronary artery chirwere - mafuta ekudya; Chirwere chemwoyo - mafuta ekudya; Kudzivirira - mafuta ekudya; Chirwere chemwoyo - mafuta ekudya; Peripheral arteri chirwere - chikafu chikafu; Sitiroko - mafuta ekudya; Atherosclerosis - mafuta ekudya

• Chikafu chinyorwa chegwiti

Despres JP, Larose E, Poirier P. Kufutisa uye chirwere chemoyo. Mune: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Chirwere Chemwoyo cheBraunwald: A Chinyorwa cheCardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019: chitsiko 50.

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA / ACC nhungamiro pane manejimendi manejimendi yekudzora njodzi yemoyo: chirevo cheAmerican College yeCardiology / American Heart Association Task Force pamitemo yekudzidzira. J Ndiri Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Hensrud DD, Heimburger DC. Nutrition's interface nehutano uye chirwere. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 202.

Dhipatimendi reUnited States rezvekurima uye Dhipatimendi reU.S. rehutano neVashandi. Dhijitari Mirayiridzo yevaAmerica, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Yakagadziridzwa Zvita 2020. Yakasvika Zvita 30, 2020.

• Angina
• Angioplasty uye stent kuiswa - carotid arteri
• Maitiro ekubvisa moyo
• Carotid tsinga yekuvhiya - yakavhurika
• Coronary chirwere chemoyo
• Moyo unopfuura kuvhiya
• Moyo wekupfuura kuvhiya - zvishoma zvinokanganisa
• Kutadza kwemoyo
• Mwoyo pacemaker
• Yakakwira ropa cholesterol cholesterol
• Yakakwira BP - vakuru
• Inodyara cardioverter-defibrillator
• Peripheral tsinga chirwere - makumbo

• Angina - kubuda
• Angioplasty uye stent - moyo - kubuda
• Aspirin uye chirwere chemwoyo
• Kuva unoshingaira kana uine chirwere chemwoyo
• Butter, majarini, uye mafuta ekubikisa
• Catheterization yemwoyo - kubuda
• Cholesterol uye mararamiro
• Cholesterol - kurapwa kwemishonga
• Cholesterol - chii chekubvunza chiremba wako
• Kudzora kukwira kweropa rako
• Kurumidza kudya matipi
• Kurwadziwa kwemoyo - kubuda
• Kuvhiya kwepamoyo - kubuda
• Moyo wekupfuura kuvhiya - kushomeka zvisingaite - kubuda
• Chirwere chemwoyo - njodzi zvinhu
• Kutadza kwemoyo - kubuda
• Kutadza kwemoyo - chii chekubvunza chiremba wako
• Yakakwira BP - chii chaunobvunza chiremba wako
• Maitiro ekuverenga zvinyorwa zvekudya
• Kudya kwakaderera-munyu
• Kugadzirisa shuga yako yeropa
• Kudya kweMediterranean
• Stroke - kubuda

• Mafuta echikafu
• Maitiro Ekudzikisa Cholesterol neKudya
• VLDL Cholesterol