Mafuta Akagutswa Chaizvoizvo Chakavanzika cheHupenyu Hurefu?

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Mafuta akaguta anounza mamwe maonero akasimba. (Chete Google "coconut mafuta pure poison" uye iwe uchaona.) Pane nguva dzose shure uye mberi pamusoro pekuti ivo chaizvoizvo zvose zvisina kunaka. Nepo huchenjeri chaihwo hunoti kudzora mafuta akazara, ongororo ichangoburwa ine vanhu vazhinji vachibvunza kana ichifanirwa rap yayo yakaipa. Iyo Inotarisirwa Urban Rural Epidemiology (PURE) kudzidza kwakaburitswa muna The Lancet akawana kushamwaridzana pakati pekudya mafuta akazara uye kurarama kwenguva refu. (Yakabatana: Nyama Tsvuku * Chaizvoizvo * Yakashata Iwe?)

Hezvino zvakadzika: Vanhu vanopfuura 135,000 vanobva 21 nyika dzakasiyana vakapindura mibvunzo yemibvunzo nezvekudya kwavo pamusoro pemakore manomwe. Vatsvakurudzi vakanyora kuti vangani zvidzidzo zvakafa nechirwere chemwoyo, sitiroko, kana chimwe chikonzero. Vakatarisa kuti mafuta akazara sei, uye kudya kweimwe yemhando nhatu dzemafuta (monounsaturated, saturated, polyunsaturated) ane chokuita nekufa. Muchiitiko chega chega (kusanganisira mafuta akazara) kudya mamwe emhando yemafuta kwaisanganiswa nekuderera kwekufa. Kudya kwakanyanya kwemafuta kwakabatana nenjodzi yakaderera yesitiroko-imwe pfungwa yeboka rakagara mafuta.

Kurumidza kuzorodza: ​​Mafuta akazadzwa anonyanya kubva muzvikafu zvemhuka. Iyo huru gripe ine mafuta akazara ndeyekuti ivo vakaratidzirwa kusimudza LDL (yakaipa) cholesterol mazinga. Asi hazvisi zvese nhema uye chena. Chekutanga, pane gakava rakakura rinoenderera rakanangana nemafuta ekokonati, nekuti ane mafuta akazara asi iinewo epakati-keteni triglycerides, iyo inogona kukurumidza kupisa mafuta. Kuti uwedzere kuvhiringidza zvinhu, kumwe kuongorora kunoratidza kuti kudya mafuta akazara kubva mukaka kunoderedza njodzi yako yechirwere chemoyo, nepo kudya mafuta akazara kubva munyama kuchisimudza njodzi yako. (Yakabatana: Hutano Hwakakwirira-Mafuta Keto Chikafu Chero Munhu Anogona Kuwedzera Kudya Kwavo)

Mirayiridzo yezvokudya muU.S.parutivi nepfungwa yekuti iwe unofanirwa kudzora mafuta akazara mukufarira monounsaturated uye polyunsaturated mafuta. Iyo USDA inokurudzira kunwa isingasviki gumi muzana yemakoriori pazuva kubva kumafuta akazara. Iti iwe unodya zviuru zviviri macalorie pazuva. Izvi zvinoreva kudya magiramu makumi maviri kana mashoma emafuta akazara pazuva. IAmerican Heart Association inokurudzira kuwana zvakanyanya kuomarara, pasina inopfuura 6 muzana yemacalorie kubva kumafuta akazara pazuva. Iyo ingangoita gumi nematatu magiramu e2,000 koriori chikafu-iyo huwandu hunowanikwa munenge 1 kiyipuni yemafuta ekokonati. Sekureva kweVANYORI vanyori vekudzidza, zvavakawana zvinoenderana nekutsvagurudza kuripo zvichiratidza kuti kune dzimwe nyika uko maitiro ezvehutano akasiyana, hapana chikonzero chekudzvinyirira. "Nhungamiro dzazvino dzinokurudzira kudya kwakaderera-mafuta (30 muzana yesimba) uye kudzikisira mafuta ane asidi kusvika pasi pegumi muzana yesimba rekudya nekuvatsiva nemafuta asina kukwana," vakanyora. Asi izvi zvinokurudzirwa zvinoenderana nenyika dzeU.S. uye dzeEurope uko kushaya zvinovaka muviri kusiri kunetsekana. Asi, kudya zvimwe zvinovaka muviri zvakanyanya. Nekudaro, nepo uchiwedzera mamwe mafuta erudzi chero rupi zvaro anogona kubatsira kune avo vasina kudya zvinovaka muviri, zvakafanana zvinogona kunge zvisiri zvechokwadi muU.S.

Misoro yemisoro mizhinji pamusoro peiyo PURE yekudzidza yanga ichiteera mitsara ye Nyama Tsvuku uye Cheese Chaizvoizvo Zvakanaka, Vakomana! Asi mhedzisiro iyi haifanirwe kutorwa sehumbowo hwechokwadi hwekuti nhungamiro yezvekudya yeUS inofanirwa kushanduka, anodaro Taylor Wallace, Ph.D., purofesa paGeorge Mason University. "Ndiri kungwarira kuti nditi 30 muzana yemafuta mukudya kwako zvakanaka. Ndinofunga kuti takaona kuti mhando yemafuta yakakosha," anodaro Wallace. "Ndingangokurudzira kukurudzira kuyedza kudzikisa huwandu hwemafuta akaguta aunowana mukudya kwako nekuti tinoziva kuti kudya kwakanyanya kwemafuta akaguta kunogona kukwidza cholesterol yako yakaipa." Mune mamwe mazwi, mafuta ese haana kusikwa akaenzana. (Ndicho chikonzero nei zvakakosha kuwana zvakakwana mafuta ane hutano.)

Saka nei mafuta akaguta akasangana nehupenyu hwakareba? Nechinhu chimwe chete, pane zvakawanda zvakanaka izvo zvakabatanidzwa kusanganisira nyama nemukaka mune chako chikafu. "Dairy iri kupa calcium yako, vitamini D, magnesium, uye protein, uye nyama tsvuku iri kupa mapuroteni akawanda uye akasiyana mavitamini uye zvicherwa izvo zvese zvakakosha kuhutano hwemabhonzo," anodaro Wallace. Uyezve, sezvakataurwa nevanyori vekudzidza, kuwedzera mamwe mafuta akazara anogona kuva nemigumisiro yakasiyana munzvimbo dzakasiyana. “Kana ukatarisa kunzvimbo dzine mari shoma pasi rose, kushomeka kwezvokudya zvinovaka muviri kusina kukwana kwakapararira,” anodaro Wallace. "Ukapa vanhu vane nzara mukaka wakakora kana nyama isina kugadzirwa, unoderedza njodzi yekufa muhuwandu hwevanhu nekuda kwekuti urikupa vanhu vari kuziya nenzara macalorie avanoda kuti vararame." Iwe haungazove nemhedzisiro yakafanana muhuwandu hwevanhu vane kudya.

Zvakare, zvakanakira nezvazvakaipira zvemafuta akazara zvinoratidza kuva zvakaoma. Tine hurombo, vanoda ribeye-ichi chidzidzo hachiratidze kuti iwe unofanirwa kurerutsa kudzora mafuta akazara, asi zvinogona kuratidza kuti nhungamiro dzakamisikidzwa mune imwe nyika haifanire kushandiswa kwese kwese.

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