Sei Vakadzi Vachida Mafuta

Zvemukati

• Ongororo ye

Ipfungwa isiriyo yakajairika-o, usadye izvo, zvine mafuta mazhinji mairi. Kusimba kwakasimba uye kusagwinya kunofamba nenzira imwechete vanofunga kuti vakadzi havafanirwe kuve nemafuta zvachose, asi vanyori William D. Lassek, MD naSteven J. C. Gaulin, Ph.D. ndinofanira kusawirirana. Mubhuku ravo, Nei Vakadzi Vachida Mafuta: Sei 'Kune Utano' Chikafu Chinotiita Kuti Tiwedzere Huremu uye mhinduro inokatyamadza yekurasikirwa nayo Nokusingaperi., vaviri ava vanokurukura izvo- nei vakadzi vachida mafuta, pamwe nemhando dzemafuta dzavanofanira kunge vachidya zuva nezuva.

"Pfungwa yekuti mafuta ese akashata uye asina hutano anoita kunge akapararira, kungave kunouya mukudya kwedu kana chikamu chemuviri wedu. Chimwe chikonzero cheichi ndechekuti chinyorwa chechikafu chese chigadzirwa chatinotenga chinotanga nekunyora (kazhinji zvakakwirira "muzana wezvedu zvezuva nezuva 'mugove' wemafuta," vanyori vanodaro. "Uye vakadzi vazhinji, kunyangwe vazhinji vakatetepa, vangade kuva nemafuta mashoma pamiviri yavo. Asi mune zvese zviitiko-miviri uye chikafu-mamwe marudzi emafuta anobatsira pahutano, nepo mamwe angave asina hutano."

Takabata naLassek naGaulin kuti vazivise zvakawanda zvine mafuta zvaunoda kuziva, saka paunotanga kudya mafuta aya avanotaura nezvazvo, uri kuzviita nenzira kwayo.

SHAPE: Tiudze nezvemafuta.

LASSEK UYE GAULIN (LG): Mafuta anouya mumhando nhatu: yakazara, monounsaturated, uye polyunsaturated. Vazhinji vedu takanzwa kuti mafuta akazara haana kunaka, asi vaongorori vazhinji vava kubvunza kana ichi chiri chokwadi. Monounsaturated mafuta, seaya ari muorivhi nemafuta ecanola, anobatanidzwa nehutano huri nani. Polyunsaturated mafuta ndiwo chete mhando yemafuta atinofanira kuwana kubva mukudya kwedu. Aya anouya ari maviri, omega-3 uye omega-6, uye ose akakosha.

Kunyange zvazvo anenge munhu wose achibvumirana kuti kuva nemafuta akawanda e omega-3 kunobatsira, kune humbowo huri kukura hwekuti omega-6 yakawandisa mafuta inogona kunge isina kunaka kune uremu kana hutano. Mhando dzakasiyana dzemafuta ekudya dzakabatana nemhando dzakasiyana dzemafuta emuviri. Matanho epamusoro e omega-6 akabatana neakakwira mazinga emafuta asina hutano mudumbu, nepo omega-3 yakakwira ichibatanidzwa nemafuta ane hutano mumakumbo nehudyu. saka kana zvasvika kune mafuta, tinoda "kuita nuance."

CHimiro: Saka sei vakadzi vachida mafuta?

LG: Nepo vakadzi vachikwanisa kuita chero rudzi rwebasa kana kutamba kwavanoda, miviri yavo yakagadzirirwa nekushanduka kuti ive, yakanaka kwazvo pakuva nevana, vangave vachisarudza kana kwete. Vese vana ava vakasarudzika nekuve nehuropi hwakakura zvakapetwa kanomwe pane zvaizotarisirwa kune dzimwe mhuka saizi yedu. Izvi zvinoreva kuti miviri yemadzimai inokwanisa kukwanisa kupa mabhuroko ekuvakisa eaya akakura uropi panguva yavo yekuzvitakura uye vachiri kuyamwisa vana-avo matombo ekuvakisa akachengetwa mumafuta evakadzi.

Icho chinonyanya kukosha kuvaka-huropi ndeye omega-3 mafuta anonzi DHA, ayo anoumba anenge gumi muzana yehuropi hwedu husingaverenge mvura. Sezvo miviri yedu isingakwanise kuita omega-3 mafuta, inofanirwa kubva mukudya kwedu. Panguva yekuzvitakura uye nekuyamwisa, yakawanda yeiyi DHA inobva kumukadzi akachengetwa mafuta, uye ichi ndicho chikonzero vakadzi vanofanira kuva nemafuta akawanda emuviri kupfuura mamwe mhuka (anenge 38 mapaundi emafuta mumukadzi anorema 120 pounds). Saka vakadzi vane kuda kusingarambiki kwemafuta mumiviri yavo uye mafuta muzvikafu zvavo.

CHimiro: Tinofanira kuwana mafuta mangani zuva nezuva?

LG: Haisi iyo huwandu hwemafuta iyo, asi mhando yemafuta. Miviri yedu inogona kugadzira mafuta akazara uye ane monounsaturated kubva mushuga kana starch, saka isu hatitombove nedikidiki rekuda izvi chero isu tine yakawanda carbs. Nekudaro, miviri yedu haigone kugadzira iyo polyunsaturated mafuta ayo atinoda kuhuropi hwedu, saka izvi zvinofanirwa kubva mukudya kwedu. Aya mafuta anonzi polyunsaturated anoonekwa se "akakosha." Mhando mbiri dzemafuta akakosha-omega-3 uye omega-6-anodiwa; vanoita mamwe mabasa akakosha, kunyanya mumasero ari muhuropi hwedu.

CHimiro: Mukushandisa kwedu mafuta, zera uye nhanho yehupenyu zvinoita basa?

LG: Kuve neakawanda e omega-3 mafuta akakosha kune ese hupenyu danho. Kune vakadzi vangangoda kuve nevana mune ramangwana, kudya kwakanyanya muomega-3 kwakakosha zvakanyanya kuitira kuti vagadzire izvo DHA zvemafuta emuviri wavo, nekuti iwo mafuta ndipo panobva vazhinji veDHA pavanenge vari ane pamuviri uye anoyamwisa.

Sezvo paine humwe humbowo hwekuti omega-3 inobatsira mhasuru kushanda zvirinani, vakadzi vanoshanda vanokwanisa kubatsirwa nekuva nezvakawanda muzvikafu zvavo. Kune vakadzi vakuru, omega-3 yakakosha kune hutano hwakanaka uye kudzikisa njodzi yehosha yeAlzheimer. Kune vacheche nevana, kuwana zvakakwana omega-3 mafuta kwakanyanya kukosha, sezvo miviri yavo nehuropi zviri kukura nesimba uye kukura.CHimiro: Tingawane kupi "mafuta akanaka?"

LG: Mafuta akanaka ane mafuta akawanda mu omega-3. DHA neEPA ndiwo akakosha uye anoshanda mafomu eomega-3, uye sosi inonyanya kuwanikwa kune ese hove uye hove dzegungwa, kunyanya hove dzine mafuta. Maawa matatu chete emusango-akabatwa salmon yeAtlantic ane 948 milligrams eDHA uye 273 milligrams eEPA. Huwandu hwakaenzana hwehove dzehove dzemumagaba dzine mamirigiramu mazana ma1 eDHA nemakumi mana eEPA, uye shrimp dzine zvishoma. Nehurombo, hove dzese nehove dzemugungwa zvakare dzakasvibiswa nemercury, muchetura wepfungwa, uye FDA inopa zano kuti vakadzi nevana vasapfuure gumi nemaviri maounces ehove pasvondo, anogumira kune ayo ane mazinga akaderera emercury (tine runyorwa mukati. bhuku redu).

Hove emafuta macapuleti kana emvura anogona kupa imwe yekuwedzera uye yakachengeteka sosi yeDHA neEPA nekuti mafuta acho anowanzo dirwa kubvisa mercury nekumwe kusviba, uye DHA kubva kune algae inowanikwa kune avo vasingadye hove. Iyo yekutanga fomu ye omega-3, alpha-linolenic acid, zvakare yakanaka nekuti inogona kushanduka kuita EPA uye DHA mumitumbi yedu, kunyangwe isiri yakanyatsoita. Izvi zvinowanikwa mumiti yese yakasvibira, asi iyo yakanyanya kunaka ndeye flaxseeds uye walnuts, uye flaxseed, canola, uye walnut mafuta. Mafuta eMonounsaturated, senge ari mumafuta emuorivhi uye ecanola, zvinoita kunge anobatsira pahutano.

SHAPE: Zvakadini ne "mafuta akaipa?" Chii chatinofanira kugara kure nacho?

LG: Dambudziko redu razvino nderekuti isu tine nzira, nenzira yakawandisa omega-6 muzvikafu zvedu. Uye nekuda kwekuti miviri yedu "inoziva" kuti aya mafuta akakosha, inobatirira pairi. Mafuta aya anowanikwa zvakanyanya muzvikafu zvakakangwa zvakaita semachipisi, fries, uye zvinobikwa zvekutengesa. Izvo zvinowedzerwawo kune zvimwe zvinogadzirwa zvekudya kuti zviwedzere huwandu hwemafuta, nekuti mafuta anoita kuti chikafu chiravire zviri nani. Zvakawanda sezvazvinogona, deredza chikafu chinokurumidza, chikafu chekuresitorendi, uye chikafu chakagadziriswa kubva kuchitoro, nekuti izvi zvekudya zvinowanzove neakawanda omega-6 mafuta.

Mhando yechipiri ye omega-6 yatinowana yakawandisa ndeye arachidonic acid, uye izvi zvinowanikwa munyama nemazai kubva kumhuka (kunyanya huku) inodyiswa chibage nezvimwe zviyo, inova ndiyo mhando yenyama yaunowanzo kuwana mumashopirita.

CHimiro: Zvakakosha sei kurovedza muviri kana uchidya mafuta akanaka?

LG: Ikoko kunoratidzika kuve kune hukama hwakanaka pakati pekurovedza muviri uye omega-3 mafuta. Vakadzi vanoita maekisesaizi akawanda vanowanzova nemazinga epamusoro e omega-3 muropa ravo, uye avo vane mazinga epamusoro e omega-3 vanoita sevaine mhinduro iri nani pakuita maekisesaizi. Huwandu hwe omega-3 DHA mumembrane yemasero emhasuru inobatanidzwa nekuita zvirinani uye kutsungirira. Kuwedzera kurovedza muviri uye omega-3 nhanho pamwechete zvinogona kubatsira vakadzi kudzikisira huremu hwakawanda.

Ongororo ye