Butter Rine Utano Here? Mhinduro Yokupedzisira

Zvemukati

• Saka, Saturated Fat kubva Butter Is Kugona?
• Rudzi rweBhuta raunofanirwa Kudya (Nemwero)
• Ongororo ye

Pane imwe nguva kwete kare kare apo mafuta akanga akaipa kwauri. Asi ikozvino, vanhu vari kuunganidza "chikafu chine hutano" pane yavo yakamera-yezviyo mbiriso uye vachidonhedza masira ayo mukofi yavo. (Hongu, vamwe vanoti bota harina kukunakira zvakadaro.) Sei? "Zvose zvinouya kune maonero esayenzi pamusoro pemafuta akazara," anodaro St. Louis-based based dietitian Alex Caspero. Uye chinhu ndechekuti, zvakawanda zvataifunga kuti tinoziva nezvemafuta akazara hazvina kunaka.

Mafuta anokuita iwe mafuta-yaive fungidziro iri nyore kuita, uye imwe iyo vazhinji vaongorori uye vezvehutano vakatenda zvakasimba kwemakumi emakore. Ivo zvakare vaitenda kuti mafuta, kana, zvakanyanyisa, mafuta akazara (ayo ane ruomba ane zvakawanda), akawedzera njodzi yehosha yemoyo. Kwaive kufunga kwakabva kuFramingham yemoyo Kudzidza, iyo yakatanga muna 1948. Chidzidzo ichi chakazvidza mafuta, asi nyanzvi zhinji dzave kuti chidzidzo ichi chakakanganisa. Imwezve kuyedza kukuru kwakadzorwa kwekiriniki iyo yakasvibisa mafuta akazara, iyo Minnesota Coronary Experiment (yakatanga kubva 1968 kusvika 1973) yakadanwa zvakare munguva pfupi yapfuura BMJ sevanokanganisa.

A 2014 Annals yeMushonga Wemukati meta-kuongorora kwevanhu vanopfuura hafu yemiriyoni havana kuwana hukama pakati pekuwedzera kudyiwa kwemafuta uye chirwere chemoyo. Uye apo vesaenzi paHarvard T.H. Chan Chikoro cheHuzhinji Hutano hwakakomberedzwa kuburikidza nezvidzidzo zvakapfuura zvichiratidza nzira dzekudya uye huremu-kurasikirwa zvibodzwa zvevanhu vanopfuura makumi matanhatu neshanu, vakaona kuti kudya kwakanyanya-mafuta kwaive kuri nani pane nzira dzakaderera-mafuta pakubatsira vanhu kurasikirwa uremu uye kuzvichengeta. (Izvi zvinoshandura kudya kweLCHF senge kudya kweAtkins, iyo yakarumbidzwa senzira yekuderedza huremu nekufungisisa maficha akaderera ezvekare.)

Nekudaro, zvitsva zvitsva zviri kuratidza kuti izvo zvekutanga zvidzidzo zvekugogodza zvakaguta mafuta zvinogona kunge zvisina kungokanganisa, vanogona kunge vari ivo zvine chinangwa kukanganisa. Zvinyorwa zvitsva zvitsva, zvakaburitswa muna JAMA Internal Medicine, ratidza kuti indasitiri yeshuga yakabhadhara chaizvo masayendisiti muma1960 kuti ape mhosva mafuta akazara sechikonzero chehosha yemwoyo. Sezvakatarisirwa, munhu wese akatenda kuti "mafuta akazara akaipa" hype, uye iyo yakaderera-mafuta craze yakatanga. Iyo shuga biz ine danda mumutambo iwoyo nekuti zvekudya zvine mafuta mashoma zvinowanzo sungwa neshuga yakawedzerwa kusimudzira iyo flavour iyo isipo pasina mafuta.

Iwo ekugadziriswa kwehutano anga asina kunaka. "Pakatumirwa meseji yemafuta akazara, takatsiva mafuta akaguta nema carbs akacheneswa," anodaro Caspero. "Izvi zvinogona kunge zvakanyanya kukuvadza kana zvasvika panjodzi yechirwere chemoyo." Uye zvechokwadi zvave zvakaipa kune maAmerican 'waistline. Sekureva kweshumo kubva kuTrust for America's Health uye naRobert Wood Johnson Foundation, huwandu hwevakuru vemuUS vane BMI yemakumi mana kana kupfuura (vachivaisa se "vakanyanya kufutisa") yakakwira mumakore makumi matatu apfuura, ichifukidza angangoita 8 muzana yehuwandu hwevanhu.

Uyezve, kana zvasvika pakutsiva ruomba, margarini akaomeswa haana nani. Pakati pezvizhinji zvaro zvakagadzirwa nevanhu pane chikamu chehydrogenated mafuta, iyo iyo Food and Drug Administration inokurudzira vatengi kuganhura zvakanyanya sezvinobvira uye inorambidza kuwedzerwa kune chero chikafu mushure meJune 18, 2018. Partially hydrogenated oiri imhando isiri yechisikigo ye trans mafuta iyo yakabatana nekuzvimba, kufutisa, uye chirwere chisingaperi chinosanganisira chirwere chemwoyo, rudzi rwechipiri chirwere cheshuga, uye kunyangwe gomarara, anotsanangura Kylene Bogden, MS, RDN, CSSD, akanyoreswa wezvekudya zvinovaka muviri neCleveland Clinic Center yeFunctional Medicine.

Saka, Saturated Fat kubva Butter Is Kugona?

Iwe unoda mafuta mukudya kwako kuti uve nehutano, uye mafuta akazara-kusanganisira bhotela-zvechokwadi ane nzvimbo mukudya kwakanyatsonaka, anodaro Bogden.

Nehurombo, kana iwe usina kuona, iyo US inowanzoenda kune yakanyanyisa nekudya kwayo. Nyaya iri mubottery poindi: Muvhareji weAmerica parizvino anodya anenge 5.6 mapaundi ebhata pagore, kupfuura chero imwe nguva mumakore makumi mana apfuura, zvinoenderana nedatha kubva kuAmerican Butter Institute.

"Chokwadi, zvinogona kunge zvisina kukuvadza sezvataimbofunga, asi ini handisati ndakurudzira kuibatanidza pane zvese," anodaro Caspero. "Zviri kwete chikafu chine hutano uye ichiri sosi yakakomberedzwa yemafuta uye macalorie. "Iniwo ndinofarira vanhu kuti vawane huwandu hwemafuta kubva muzvirimwa zvakaita semafuta emuorivhi, ayo akapfuma mune mafuta asina simbi asingaenzaniswi neakaguta." Izvi zvinoenderana neZvekudya zveDhijitari zvevaAmerica, izvo zvinokurudzira kudzora mafuta akazara. kusvika pasi pegumi muzana muzana yemakoriori pazuva, zvakanyanya nekutsiva mafuta akaguta asina kuguta.

Nepo 2016 kutsvagisa kubva kuTufts University kunoratidza kuti ruomba runongova nehukama husina kusimba nehupenyu hwese hwekufa, haawedzere mikana yekukura chirwere chemoyo, uye inogona kupa zvishoma kudzivirira mamiriro erudzi rwechipiri chirwere cheshuga, kutsvagisa kwakanyanya kunoratidza kuti unsaturated fatty acids anovandudza hutano uye kuderedza njodzi yekufa mukati mebhodhi. Uyezve, kutsvagisa kwakaburitswa mu British Journal yeNutrition inoratidza kuti kana vanhu vachichinjana mafuta akazara emhando dzakasiyana dzemonounsaturated, vanorasikirwa nehuremu vasina kana kucheka macalorie. "Nharo pane bota haisi nyaya yakavharwa," anodaro Caspero. "Changori chena kupfuura zvazvaimboita."

Rudzi rweBhuta raunofanirwa Kudya (Nemwero)

Kana iwe uchizochengeta tsvimbo mufiriji yako, organic, huswa-hwakakangwa bhotoro ndiyo yegoridhe chiyero, bvumirana vese Bogden neCaspero. Imhaka yekuti mhou dzinodyiswa uswa, pane chibage kana tsanga, uye dzakasimudzwa nehupenyu, dzine hutano hwemafuta-asidhi profiles.

Semuenzaniso, tsvagiridzo yakaburitswa mu American Journal yeClinical Nutrition inoratidza kuti mukaka kubva kumafuro-kufudza mombe dzemukaka zvine zvakanyanya linoleic acid (CLA), isina kushatiswa mafuta acid-uye kuti vanhu vazhinji veCLA vanowana kubva mumukaka, iyo inoderedza njodzi yekurwadziwa nemoyo. Bogden anocherekedza kuti mukaka kubva kumombe dzakasimudzwa huswa hwakapfuma zvakare mu omega-3 fatty acids, ayo anobatsira kwete chete moyo asi huwandu hwekuputira uye hutano.

“Iwe ndiwe zvaunodya, uye ndiwewo chawadya,” anodaro. "Padanho rega rega, zvakanakira izvo zvekudya kuti zvive zvakasikwa sezvinobvira." Chero bedzi iwe uchiita izvozvo, iwe haufanirwe kupa zvakanyanya kufunga kune yako bhotela maitiro. Muchokwadi, mune yakambotaurwa 2016 Tufts kudzidza, vaongorori vakagumisa kuti hapana chairo bhenefiti yekugadzirisa kutora imwe nzira kana imwe.

"Zvishoma zvebhota rinodyiswa uswa zvakanaka, tsvimbo yaro zuva rega rega haisi," anodaro Caspero. "Chero bedzi iwe uchidzidzira iyo 'zvese zvine mwero' mutemo, wakanaka."

Ongororo ye