Mafuta Asina Utano Anoita Kuti Uore Moyo

Zvemukati

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Iwe wakanzwa hype yakawanda pamusoro pekuti kudya kwakakora-mafuta kwakakura sei kwauri-vanobatsira vazhinji vaunofarira celebs kurasikirwa nemafuta uye kugara vakaguta kwenguva refu. Asi ongororo dzinoverengeka dzichangoburwa dzakaona kuti kudya kwemafuta ane mafuta hakungokonzere iwe kuti udye uye uwedzere uremu, asi kunogona kukuvadza tsinga dzako uye kutoderedza moyo wako. Saka chii chinopa?

"Paunonyatsoongorora zvidzidzo, zvinova pachena kuti rudzi rwemafuta aunodya runokosha," anodaro Rebecca Blake, RD, mutungamiriri weClinical Nutrition paMount Sinai Beth Israel Hospital muNew York City. Muzviitiko zvakawanda, vaongorori vakawana zvinokonzeresa mukudya kwakazara nemafuta akazara-senge greasy bacon, pizza, uye ice cream. (Chenesa mabikirwo ako aunofarira neiyo yepamusoro Nzvimbo yemafuta Ingredients.)

Ngatitangei pakutanga: Muchidzidzo chazvino, chakaburitswa muna Neuropsychopharmacology, makonzo aidya chikafu chakazara nemafuta akaguta kwemavhiki masere akazove asinganzwisisike neurotransmitter dopamine. "Dopamine ikemikari inonzwa-yakanaka kemakemikari uye kana kugadzirwa kana kutora kuri kushoma, zvinogona kukonzera kushushikana," Blake anodaro. "Mazhinji mishonga yekudzvinyirira yakagadzirirwa kubatsira kudzora mwero wedopamine muuropi."

Uyezve, mashoma ezve dopamine anogona kutungamira mukudya zvakanyanya. Vatsvagiri vanofungidzira kuti kana mazinga akadzikira, haukohwe mufaro wakawanda kana mubairo kubva pakudya sezvawaijaira, saka unogona kudzika kunyangwe zvimwe chikafu chine mafuta mazhinji kuti unzwe danho remafaro raungatarisira.

Nekudaro, izvi zvakawanikwa hazvisi zvechokwadi zvemarudzi ese emafuta. Kunyange zvazvo kudya kwese kwaiva nehuwandu hweshuga, mapuroteni, mafuta, uye makorikori, makonzo aidya kudya kwakanyanya mumafuta anonzi monounsaturated (rudzi runowanikwa muhove dzine mafuta sesalmon uye mackerel, mafuta emiti, walnuts, uye avocado) 'Havana mhedzisiro yakafanana pane yavo dopamine system seiya yakashatisa mhando dzakazadzwa.

Imwe ongororo ichangoburwa, yakapihwa kumusangano wepagore weSosaiti weChidzidzo cheIngestive Behaviour, yakaona kuti kudyisa makonzo chikafu chine mafuta kwakakanganisa kugadzirwa kwehutachiona hunowanzoitika mumatumbu avo. Shanduko idzi dzinotungamira mukuzvimba kwakakuvadza masero etsinga anotakura masaini kubva muura kuenda kuuropi. Nekuda kweizvozvo, izvo zvisina kujeka zviratidzo zvakadzora kuti uropi hwakanzwa sei kuzara, izvo zvaigona kutungamira mukunyanyisa uye kuwedzera huremu, vanotsvaga vanoti. Zvakare, haazi mafuta ese aipomerwa mhosva kunyange-akazara mafuta airatidzika kunge anokonzeresa-anokonzeresa.

Zvichienderana nezvakawanikwa izvi, zvirokwazvo usave nix mafuta zvachose-kunyangwe honzeri huru muzvidzidzo izvi, mafuta akazara, haafanire kuverengerwa mazita, Blake anodaro. "Zvikafu zvine hutano zvine mafuta akazara zvinowanzove nezvimwe zvinovaka muviri izvo zvinoda muviri wako, senge iron mune steak kana calcium mumukaka," anodaro. Pane kudaro, Blake anokurudzira kutarisa pakuwedzera kudya kwako kwemafuta ane hutano monounsaturated. Mushure mezvose, kudya kwakanyanya mumafuta ane hutano salmon, maorivhi, uye nzungu zvakaratidzirwa kubatsira kudzora mafuta emuviri uye zvinogona kubatsira kuvandudza mashandiro emitambo (tsvaga iyo nyaya yese mukati Ichokwadi Nezve Yakaderera-Carb Yakakwira-Mafuta Kudya). Uyezve, A Low-Fat Diet Sabotages Weight Loss, uye kudya zvimwe zvakakora-mafuta zvinogona kutowedzera manzwiro ako-Ohio State vatsvakurudzi vakatsvakurudza vakawana kuti vanhu vakawedzera kudya kwavo kwemafuta ehove, ayo akapfuma mu omega-3 fatty acids, vane ruzivo. kuderera kwekuzvimba uye kunetseka.

Kushandisa mamwe mafuta emonounsaturated kunogona kushandura chiyero chezvakanaka kune zvakaipa mafuta aunowana nenzira inobatsira zvakare."Zvinosuruvarisa, chikamu chemafuta ane utano kumafuta asina kunaka mukudya kwekuMadokero kwakashata zvikuru," anodaro Krzysztof Czaja, Ph.D., purofesa anoshamwaridzana neuroanatomy paYunivhesiti yeGeorgia uye munyori anotungamirira wekudzidza kwekutanga kunotaurwa. "Tinodya zvakanyanya pro-inflammatory mafuta." Kuwana hutano hwakaringana, nekudya akawanda monounsaturated mafuta uye mashoma mafuta akaguta anogona kukwirisa chiyero nenzira yakapesana.

"Izvi hazvireve kuti haugone kuva ne pizza kana nyama zvakare," anodaro Blake. "Asi kuziva kuti ndezvipi zvekudya zviri pane 'zvakanaka' mafuta runyorwa uye zviri pane 'akaipa' mafuta runyorwa zvinogona kukubatsira kuita sarudzo pakudya kwega kwega kuti udye mamwe emafuta akanaka kuitira kuti ugone kuwana zvese zvakanaka zvekuva nezvakawanda zvawo. mukudya kwako. "

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