Iko Mukaka Wese Uri Nani Kupfuura Wakaderera-Mafuta uye Wakakafuta Mukaka?
Zvemukati
- Mhando dzakasiyana dzeMukaka: Yese, Yakaderera-Mafuta uye Skim
- Nei Mukaka Wakakwana Dzimwe Nguva Uchifungidzirwa Kuti hauna Hutano?
- Iwe Unonyatsoda Kutya Akaguta Mafuta?
- Kunwa Mukaka Wese Unogona Kubatsira Iwe Kugadzirisa Kurema Kwako
- Mukaka Wese Unogona Kuderedza Njodzi Yako Yechirwere Chisingaperi
- Iko Kwakanyanya Kubatsira kweSkim Milk Ndiyo Yayo Yepazasi Koriori Kuverenga
- Tora Meseji Yekumba
Mukaka ndechimwe chezvinwiwa zvinovaka muviri pasi.
Ndosaka chiri chikafu mukudya kwemasikati echikoro uye chiri chinwiwa chakakurumbira chevanhu veese mazera.
Kwemakumi emakore, nhungamiro yezviratidziro yakurudzira chete zvakaderera-mafuta zvigadzirwa zvemukaka kune wese munhu anopfuura makore maviri ().
Zvisinei, mumakore achangopfuura, masayendisiti akadana kurudziro iyi mubvunzo.
Zvidzidzo zvenguva pfupi zvinoratidza kuti skim inogona kunge isingave iri sarudzo ine hutano zvakanyanya kana zvasvika pamukaka.
Mhando dzakasiyana dzeMukaka: Yese, Yakaderera-Mafuta uye Skim
Kune mhando dzinoverengeka dzemukaka dzinowanikwa munzvimbo yemukaka yezvitoro zvakawanda.
Ivo vanonyanya kusiana mumafuta avo zvemukati. Mukaka wakazara dzimwe nguva unonzi "mukaka wenguva dzose" nekuti huwandu hwemafuta mariri hauna kuchinjwa. Skim uye 1% mukaka unogadzirwa nekubvisa mafuta kubva mumukaka wakazara.
Mafuta emukati anoyerwa seperesenti yemvura yakazara, nekurema.
Heano mafuta arimo emhando dzakasiyana dzemukaka:
- Mukaka wese: 3.25% mafuta emukaka
- Mukaka wakakora-mafuta: 1% mafuta emukaka
- Skim: Asingasviki 0.5% mafuta emukaka
Iyi tafura inopfupisa zvinovaka muviri mukapu imwe (237 ml) yemhando dzakasiyana dzemukaka:
| Mukaka Wakatsetseka | Yakadzika-Mafuta Mukaka | Mukaka Wese | |
| Makorori | 83 | 102 | 146 |
| Carbs | 12.5 g | 12.7 g | 12.8 g |
| Mapuroteni | 8.3 g | 8.2 g | 7.9 g |
| Mafuta | 0.2 g | 2.4 g | 7.9 g |
| Yakaguta Mafuta | 0.1 g | 1.5 g | 4.6 g |
| Omega-3s | 2.5 mg | 9.8 mg | 183 mg |
| Calcium | 306 mg | 290 mg | 276 mg |
| Vhitamini D | 100 IU | 127 IU | 97.6 IU |
Nekuti mafuta ane macalorie akawanda nehuremu kupfuura chero chimwe chikafu, mukaka une mafuta akawanda ane macalorie akawanda (2, 3, 4).
Vitamin D chimwe chikafu chinogona kusiyana zvichienderana nemafuta emukati. Iyo vhitamini-inogadziriswa vhitamini, saka mumukaka zvakasikwa zviripo chete mumafuta. Nekudaro, vagadziri vemukaka vazhinji vanowedzera vhitamini D kumukaka, saka mhando dzese dzine vhitamini D yakafanana.
Sezvaungave wakacherekedza, imwe yemakakatanwa akakosha ezvehutano pakati pemarudzi emukaka ndeye yavo omega-3 zvemukati.
Omega-3 fatty acids yakabatanidzwa kune zvakawanda zvehutano zvinobatsira, kusanganisira kuvandudzwa kwemoyo uye hutano hwehuropi uye njodzi yakaderera yekenza. Iyo inowedzera mafuta mukombe wemukaka mukati mayo, inokwidziridza yayo omega-3 zvemukati (,).
Pamusoro pezvo, ongororo dzakaratidza kuti mukaka wakazara wemukaka une huwandu hwakanyanya hwe omega-3s pane mukaka wakazara wenguva dzose ().
Pazasi Pazasi:Musiyano mukuru uripo pakati pemhando dzemukaka uripo ndewehuwandu hwemafuta. Mukaka wese une mafuta akawanda uye macalorie kupfuura mukaka wakawanda.
Nei Mukaka Wakakwana Dzimwe Nguva Uchifungidzirwa Kuti hauna Hutano?
Kwemakore, nhungamiro yezvikafu zvave kuraira vanhu kuti vadzivise mukaka wakazara, kunyanya nekuda kwemafuta ayo akazara.
Kunyanya kurudziro yekurudziro inokurudzira kudzora mafuta akazara nekuda kwekufungidzirwa kwayo kunosangana nechirwere chemwoyo.
Zvimwe zvidzidzo zvakaratidza kuti mafuta akazara anosimudza cholesterol, uye vaongorori vanoziva kuti huwandu hwecholesterol hwakabatana nenjodzi yakawedzera yechirwere chemoyo (8).
Zvichienderana neruzivo urwu, nyanzvi dzakaita fungidziro yekuti mafuta akazara anofanirwa kuwedzera njodzi yehosha yemoyo. Nekudaro, pakange pasina humbowo hwekuyedza kuratidza kuti ichi chaive chokwadi (8).
Muma1970s, mutemo weveruzhinji wakagamuchirwa zvichibva pane ino fungidziro yekubatana pakati pemafuta akazara uye chirwere chemwoyo. Nekuda kweizvozvo, zvinongedzo zvepamutemo zvakaraira vanhu kuti vadzikise kudya kwavo kwakazara kwemafuta.
Mukombe (237 ml) wemukaka wakazara une 4.6 gramu emafuta akazara, inova inenge 20% yemari yezuva nezuva yakakurudzirwa neMirayiridzo yeZvekudya ya2015 yevaAmerica ().
Neichi chikonzero, iwo marongero anokurudzira kunwa chete yakaderera-mafuta kana skim mukaka (2).
Mumakore achangopfuura, iyi kurudziro yakasheedzwa. Ikozvino kune yakawanda yedata rekuyedza kuratidza kuti kudya mafuta akazara hakukonzere chirwere chemwoyo (8).
Pazasi Pazasi:Munguva yakapfuura, mukaka wakazara waifungidzirwa seusina hutano nekuda kwemafuta ayo akazara, asi kutsvagurudza kwazvino hakutsigire uku kurudziro.
Iwe Unonyatsoda Kutya Akaguta Mafuta?
Pane humbowo hushoma hwesainzi hunoratidza kuti unofanirwa kunge uchidzivirira mafuta akazara mukudya kwako (, 10).
Muchokwadi, kuongororwa kweongororo makumi maviri neshanu kwakagumisa kuti hapana humbowo hwakakosha hwekuti mafuta akazara anowedzera njodzi yechirwere chemoyo ().
Iko yekare fungidziro ndeyekuti mafuta akazara anowedzera cholesterol uye huwandu hwecholesterol hunowedzera njodzi yechirwere chemwoyo.
Zvisinei, hukama huri pakati pemafuta akazara uye cholesterol hwakaomarara kupfuura izvozvo.
Mafuta akaguta anowedzera ropa rako re-low-density lipoprotein (LDL) cholesterol, inozivikanwa se "yakaipa" cholesterol.
Asi izvo zvinowanzo kufuratirwa ndezvekuti mafuta akazara anokwidzawo mwero wepamusoro-density lipoprotein (HDL) cholesterol, "yakanaka" cholesterol. HDL ine chekudzivirira pachirwere chemoyo (8, 12).
Pamusoro pezvo, haisi ese LDL ine njodzi.
Kune mhando dzakasiyana dzeLDL uye idiki kwazvo, dense maLLL ane zvinokuvadza zvakanyanya pamwoyo uye tsinga (13,, 15, 16, 17).
Sezvineiwo, mafuta akaguta anonyatso chinja LDL kubva kune diki, gobvu rezvimedu kuenda kune hombe, isina kukuvadza zvikamu (,).
Pazasi Pazasi:Iko hakuna humbowo hwakasimba hwekuti mafuta akazara anowedzera njodzi yehosha yemoyo. Mafuta akaguta anowedzera LDL, asi kwete iyo inokuvadza mhando yeLDL. Inosimudzawo akanaka HDL mazinga.
Kunwa Mukaka Wese Unogona Kubatsira Iwe Kugadzirisa Kurema Kwako
Vanhu vazhinji vanodzivirira kunwa mukaka wakazara nekuti ivo vanofungidzira iwo akawedzera mafuta uye macalorie anovaita kuti vawedzere uremu.
Sezvineiwo, zvakapesana pamwe ichokwadi. Ongororo dzakawanda dzakaratidza kuti kunwa zvigadzirwa zvine mukaka zvine mafuta akawanda, senge mukaka wakazara, zvinogona kubatsira kudzivirira kurema.
Mune kumwe kuongorora, 11 kubva gumi neshanu zvidzidzo zvakawana kusangana pakati pekudya mukaka wakakora-mafuta uye nenjodzi yakaderera yekufutisa ().
Imwe yedzidzo huru kwazvo yakataura kuti vakadzi vanodya zvakawandisa zvemishonga yemukaka ine mafuta akawanda ndivo vaisanyanya kuve vakafuta pamusoro penguva ().
Imwe ongororo yevarume 1,782 yakawana kuti avo vaine huwandu hwakanyanya hwezvigadzirwa zvemukaka zvine mafuta ane 48% panjodzi yakaderera yekunzwa kufutisa kwepamuviri, zvichienzaniswa nevarume vaive neyakajairwa kudya.
Muchidzidzo chimwe chete ichocho, varume vaive neakadzika yekudya yemakaka ane mafuta ane 53% njodzi yakanyanya yekufutisa mudumbu ().
Izvi zvakakosha nekuti kuneta kwemudumbu, uko mafuta anoungana akatenderedza chiuno, inogona kunge iri mhando yakaipa yekurema.
Zvidzidzo zvakaona kuti kuva nemafuta akakomberedza ako epakati kunowedzera mukana wako wekufa nechirwere chemwoyo nekenza (23, 24).
Hukama huri pakati pemukaka uye uremu manejimendi hwave huri wenyaya yekutsvaga kwemakore akati wandei uye zvakawanikwa zvave zvisingawirirani.
Nekudaro, mazhinji ezvidzidzo izvi anosanganisira ese marudzi ezvigadzirwa zvemukaka kana kutarisa kune yakaderera-mafuta emukaka (,,).
Mune zvidzidzo zvinongotarisa zvigadzirwa zvemukaka zvine mafuta akawanda, semukaka wakazara, pane kubatana kwakaringana pakati pemukaka wakakora-mafuta uye uremu hwemuviri hwakaderera.
Kuongororwa kwevakadzi vangangoita zviuru makumi maviri vakaona kuti avo vaidya mukaka wakakwana kamwe pazuva pazuva vaive nemakumi gumi neshanu muzana mukana wekuwedzera huremu kwenguva yemakore mapfumbamwe pane vakadzi vasina kunwa mukaka kana mukaka une mafuta mashoma).
Pazasi Pazasi:Vanhu vanonwa mukaka wakazara vanowanzorema zvishoma. Iko hakuna humbowo hwekuti kunwa mukaka wakazara panzvimbo pekusvetuka kunoita kuti uwedzere uremu.
Mukaka Wese Unogona Kuderedza Njodzi Yako Yechirwere Chisingaperi
Kwete chete kuti hapana humbowo hwesainzi hunoratidza kuti mafuta akazara mumukaka wakazara anokonzera chirwere chemwoyo, asi ongororo dzinoverengeka dzakaratidza kuti kunwa mukaka wese kwakabatana nehutano hunobatsira.
Ongororo dzakawanda dzakaratidza kuti kunwa mukaka wakazara kunoenderana nenjodzi yakaderera yemetabolic syndrome.
Metabolic syndrome izita rakapihwa boka rezvinhu zvine njodzi, zvinosanganisira insulin kushora, kufutisa mudumbu, mashoma HDL mazinga uye epamusoro triglyceride mazinga.
Kana izvi njodzi zvikavapo pamwe chete, njodzi yako yeshuga uye chirwere chemwoyo chakakwira ().
Kuongororwa kwevanhu vanopfuura chiuru nemazana masere kwakaonekwa kuti vanhu vakuru vane huwandu hwakanyanya hwezvigadzirwa zvemukaka zvine mafuta ane 59% njodzi yakaderera yemetabolic syndrome kupfuura vanhu vakuru vane yakaderera kudya ().
Chidzidzo chegore ra2016 chevanhu vangangoita zviuru gumi vakawana kuti zvigadzirwa zvemukaka zvine mafuta akawanda zvinosanganisirwa nekuderera kweanomaka mametabolic syndrome. Chidzidzo chacho hachina kuwana mhedzisiro inobatsira inosanganiswa nemukaka wakaderera-mafuta ().
Mafuta acids mumukaka wakazara anogona kuve anokonzeresa hutano hwayo.
Mune kumwe kuongorora kukuru, vanhu vane huwandu hwakanyanya hwemukaka-hwakatorwa mafuta acids muropa ravo rekuyerera vaive ne44% yakaderera chiyero cheshuga kupfuura avo vane yakaderera mari ().
Kunwa mukaka wakazara kunogona kuve nezvimwe zvakanaka zvinoonekwa zvinosanganisira kuwedzera kubereka uye nenjodzi yakaderera yekenza yemukondoni. Nekudaro, humbowo hauna kusimba (, 34).
Pazasi Pazasi:Kunwa mukaka wakazara kunogona kunge kune mamwe mabhenefiti ehutano, kusanganisira kudzikisa njodzi ye metabolic syndrome.
Iko Kwakanyanya Kubatsira kweSkim Milk Ndiyo Yayo Yepazasi Koriori Kuverenga
Kune mamwe mamiriro ezvinhu apo mukaka wakatsetseka ungave wakasarudzika sarudzo yekudya kwako.
Kana iwe uchitevera wakaderera-koriori chikafu, semuenzaniso, iyo yakawedzera 63 macalorie iwe aunowana kubva mukunwa mukombe (237 ml) yemukaka wakazara pachinzvimbo chekutsvaira anogona kunge ari akawanda kupfuura aungakwanise.
Mukaka wakawanda unopawo mukana wekuva yakaderera-koriori sosi yeprotein. Ose mukaka wakazara uye mukaka wakakora une akakomberedza 8 gramu eprotein pamukombe.
Zvisinei, mumukaka wakazara, mapuroteni anoumba chete 22% emakoriori, nepo iwo anoumba 39% yemakoriori mumukaka wakasviba.
Mukaka wakasviba "inonamira-dense," zvichireva kuti inopa hukuru hwevitamin nemaminerari ane mashoma macalorie.
Muchokwadi, mukaka wakakora ndeimwe yezvinhu zvakapfuma zvekudya zvecalcium, ichipa kwakatenderedza 300 mg pamukombe. Izvi zvakatokwirira kupfuura calcium zvine mukaka wese, unova 276 mg pamukombe.
Kana iwe uchida kukwidziridza yako calcium kudya asi usingakwanise kuwana yakawanda yakawanda yekuwedzera macalorie mune kwako kudya, skim mukaka ndiyo nzira yekuenda.
Pazasi Pazasi:Mukaka wakareba unopa zvese mapuroteni uye calcium inoitwa nemukaka wese, asi uine mashoma macalorie.
Tora Meseji Yekumba
Kurudziro yekudzivirira mukaka wese inogona kunge yaive yakakurumbira kare, asi haina kutsigirwa nesainzi.
Panogona kuve nemamirire ezvinhu apo mukaka wakakora ndiyo sarudzo yakanakisa, asi kune vanhu vazhinji, mukaka wakazara unopa zvakanakira hutano pamusoro pemukaka wakatsetseka uye une mafuta mashoma.
Kunwa mukaka wakazara nguva nenguva kunogona kukubatsira kudzora huremu hwako nekufamba kwenguva uye kudzikisa njodzi yako yemetabolic syndrome.
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