Chokwadi pamusoro pemafuta akazara

Mafuta akazadzwa imhando yemafuta ekudya. Iyo ndeimwe yemafuta asina hutano, pamwe ne trans mafuta. Aya mafuta anowanzo kuve akasimba mukamuri tembiricha. Chikafu chakadai bhotoro, chanza uye mafuta ekokonati, chizi, uye nyama tsvuku zvine huwandu hwakawanda hwemafuta akazara.

Mafuta akaguta akawandisa mukudya kwako anogona kutungamira kuchirwere chemoyo uye mamwe matambudziko ehutano.

Mafuta akazadzwa akaipa kune hutano hwako munzira dzinoverengeka:

Njodzi yechirwere chemwoyo. Muviri wako unoda mafuta ane hutano simba uye mamwe mabasa. Asi mafuta akaguta akawandisa anogona kukonzera cholesterol kuvaka mumatsinga ako (tsinga dzeropa). Mafuta akaguta anosimudza LDL yako (yakaipa) cholesterol. Yakakwira LDL cholesterol inowedzera mukana wako wehosha yemwoyo uye sitiroko.

Kurera huremu. Zvikafu zvakawanda zvine mafuta akadai sepizza, zvinhu zvakabikwa, uye chikafu chakakangwa chine mafuta akawanda akazara. Kudya mafuta akawandisa kunogona kuwedzera mamwe macalorie kuchikafu chako uye kuchikonzera kuti uwedzere uremu. Mafuta ese ane 9 macalorie pagiramu yemafuta. Iyi inopfuura zvakapetwa kaviri iyo huwandu hunowanikwa mu makabhohaidhiretsi uye mapuroteni.

Kucheka chikafu chine mafuta akawanda kunogona kubatsira kuchengetedza huremu hwako uye kuchengetedza moyo wako kugwinya. Kugara pane huremu hune hutano kunogona kudzikisira njodzi yako yekubatwa nechirwere cheshuga, chirwere chemwoyo, uye mamwe matambudziko ehutano.

Zvizhinji zvekudya zvine musanganiswa wemafuta akasiyana. Iwe uri nani pakusarudza chikafu chepamusoro mumafuta ane hutano, senge monounsaturated uye polyunsaturated mafuta. Aya mafuta anowanzove ari emvura mukamuri tembiricha.

Zvakawanda sei zvaunofanira kuwana zuva rega rega? Heano mazano kubva ku2015-2020 Zvikafu zveDhijitari zvevaAmerican:

• Iwe haufanire kuwana zvinopfuura 25% kusvika 30% yemakoriori ako ezuva nezuva kubva kumafuta.
• Iwe unofanirwa kudzikisira mafuta akazara kusvika pasi pegumi muzana yemakoriori ako ezuva nezuva.
• Kuti uwedzere kudzikisa chirwere chemoyo wako, ganhusa mafuta akazara kusvika pasi pe7 muzana yemakoriori ako ezuva nezuva.
• Kwekudya kwe2000 koriori, iwo ari 140 kusvika ku200 macalorie kana 16 kusvika 22 gramu (g) ​​yemafuta akazara pazuva. Semuenzaniso, chidimbu chimwe chete chebhekoni yakabikwa chine chinenge 9 g yemafuta akazara.
• Kana iwe uine chirwere chemwoyo kana chakakora cholesterol, wako wekuchengeta hutano anogona kukukumbira iwe kuti uganise mafuta akazara zvakanyanya.

Zvese zvakapetwa chikafu zvine chinyorwa chekudya chinosanganisira zvemukati zvemafuta. Kuverenga zvinyorwa zvekudya kunogona kukubatsira iwe kutarisa huwandu hwemafuta akazara iwe aunodya.

Tarisa mafuta akazara mu1 kushumira. Zvakare, tarisa huwandu hwemafuta akazara mukushandira. Wobva wawedzera kuti mangani masevhisi aunodya.

Segwara, kana uchienzanisa kana kuverenga zvinyorwa:

• 5% yehuwandu hwezuva nezuva kubva kumafuta uye cholesterol yakaderera
• 20% yehuwandu hwezuva nezuva kubva kumafuta hwakakwira

Sarudza chikafu chine huwandu hwakaderera hwemafuta akazara uye mafuta anotapira.

Mahotera mazhinji ezvikafu zvinokurumidza anopawo ruzivo rwechikafu pamamenyu avo. Ukasazviona zvakatumirwa, bvunza server yako. Iwe zvakare unogona kukwanisa kuzviwana pane webhusaiti yeresitorendi.

Mafuta akazadzwa anowanikwa mune zvese zvekudya zvemhuka, uye zvimwe zvinomera zvemiti.

Zvikafu zvinotevera zvinogona kunge zvine mafuta akazara. Mazhinji acho akaderera mune zvinovaka muviri uye ane mamwe macalorie kubva pashuga:

• Zvinhu zvakabikwa (keke, madonati, Danish)
• Chikafu chakabikwa (huku yakakangwa, hove dzegungwa dzakabikwa, mafrizi eFrance)
• Mafuta kana nyama inogadzirwa (bacon, sausage, huku neganda, cheeseburger, steak)
• Yese-mafuta emukaka zvigadzirwa (bota, ice cream, pudding, chizi, mukaka wakazara)
• Mafuta akasimba senge mafuta ekokonati, chanza, uye mafuta emichindwe (anowanikwa muzvikafu zvakapakurwa)

Heano mimwe mienzaniso yezvakakurumbira zvekudya zvinhu zvine mafuta akazara zvemukati mune chaiko kushumirwa:

• 12 oz (oz), kana 340 g, steak - 20 g
• Cheeseburger - 10 g
• Vanilla zunza - 8 g
• 1 tbsp (15 mL) bota - 7 g

Zvakanaka kuzvibata iwe kune aya marudzi ezvikafu kamwechete mune imwe nguva. Asi, zvakanakira kudzikamisa kuti unozvidya kangani uye kudzikamisa saizi yechikamu paunoita.

Iwe unogona kucheka huwandu hwakazara hwemafuta aunodya nekumisikidza chikafu chine hutano pane zvishoma zvine hutano sarudzo. Tsiva chikafu chine mafuta akazara nezvikafu zvine polyunsaturated uye monounsaturated mafuta. Heano maitiro ekutanga.

• Tsiva nyama tsvuku nehuku isina ganda kana hove mazuva mashoma pasvondo.
• Shandisa canola kana mafuta omuorivhi pane bota uye mamwe mafuta akasimba.
• Tsiva mukaka wakakora-mafuta nemafuta asina mafuta kana mukaka usina mafuta, yogati, uye chizi.
• Idya michero yakawanda, miriwo, zviyo zvese, uye zvimwe zvekudya zvine mafuta mashoma kana asina mafuta.

Cholesterol - mafuta akazara; Atherosclerosis - mafuta akazara; Kuomarara kwetsinga - mafuta akazara; Hyperlipidemia - mafuta akazara; Hypercholesterolemia - mafuta akazara; Coronary arteri chirwere - mafuta akazara; Chirwere chemwoyo - mafuta akazara; Peripheral tsinga chirwere - yakazara mafuta; PAD - mafuta akazara; Kurohwa - mafuta akazara; CAD - mafuta akazara; Kudya kwakanaka kwemoyo - mafuta akazara

Chowdhury R, ​​Warnakula S, Kunutsor S, et al. Sangano rekudya, kutenderera, uye kuwedzera mafuta acids ane coronary ngozi: yakarongeka ongororo uye meta-ongororo. Ann Mukati Med. 2014; 160 (6): 398-406. PMID: 24723079 pubmed.ncbi.nlm.nih.gov/24723079/.

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 pane Maitiro Ekudzidzira. 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.

Mozaffarian D. Nutrition uye zvemwoyo uye metabolic hosha. 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: chitsuwa 49.

Dhipatimendi Rezvekurima reUS; Yekurima Yekutsvagisa Service webhusaiti. ChikafuData Pakati, 2019. fdc.nal.usda.gov. Yakasvika muna Chikunguru 1, 2020.

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 muna Ndira 25, 2021.

• Mafuta echikafu
• Maitiro Ekudzikisa Cholesterol neKudya