Ngaba amafutha agcweleyo ayimfihlelo yobomi obude?

Umxholo

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Amafutha ahluthayo avelisa iimbono ezithile ezinamandla. (Nje ngoGoogle "ioyile yekhokhonathi engenachaphaza" kwaye uya kubona.) Kukho ukubuyela umva nangapha kokuthi ingaba konke oko kunempilo. Ngelixa ubulumko obuqhelekileyo buthetha ukunciphisa amanqatha agcweleyo, uphononongo lwamva nje lunabantu abaninzi ababuza ukuba ingaba ifanelwe rap yayo embi na. Uphononongo oluqinisekileyo lwe-Epidemiology yasemaPhandleni (UPURE) olupapashwe kwi ILancet ndifumene umanyano phakathi kokutya amanqatha ahluthisiweyo kunye nokuphila ixesha elide. (Idibeneyo: Ngaba inyama ebomvu ngokwenene ngokwenene * ayilunganga kuwe?)

Nantsi into eyehlileyo: Ngaphezulu kwe-135,000 yabantu abavela kumazwe angama-21 ahlukeneyo baphendule amaphepha emibuzo okutya malunga nokutya kwabo kwisithuba seminyaka esixhenxe. Abaphandi barekhode ukuba zingaphi izifundo ezibulewe sisifo sentliziyo, ukubetha, okanye esinye isizathu. Bajonge indlela amanqatha athathwa ngayo onke, kunye nokutya enye yeentlobo ezintathu zamafutha (monounsaturated, saturated, polyunsaturated) enxulumene nokufa. Kwimeko nganye (kubandakanywa namafutha ahluthayo) ukutya okuninzi kohlobo oluthile lwamafutha kwakunxulunyaniswa nokufa okuphantsi. Ukutya okunamafutha aphezulu kunxulunyaniswa nomngcipheko wokubetha osezantsi-elinye inqaku leqela elihleli ngamanqatha.

Ukuhlaziya ngokukhawuleza: Amafutha ahluthayo aphuma ikakhulu kukutya okusekelwe kwizilwanyana. I-gripe ephambili ngamafutha ahluthayo kukuba abonakaliswe ukunyusa i-LDL (embi) amanqanaba e-cholesterol. Kodwa ayisiyomnyama nomhlophe yonke. Enye into, kukho impikiswano enkulu eqhubekayo ejikeleze ioyile yekhokhonathi, kuba iphezulu kumanqatha agcweleyo kodwa ikwanayo ne-triglycerides yamatyathanga aphakathi, anokuwutshisa ngokukhawuleza umzimba ukuba ubasele ipetroli. Ukuqhubeka nokudida izinto, olunye uphononongo lubonisa ukuba ukutya amafutha agcweleyo asuka kubisi kwehlisa umngcipheko wesifo sentliziyo, ngelixa ukutya amafutha agcweleyo enyameni kuphakamisa umngcipheko. (Idibeneyo: Ukutya okuphezulu okunamafutha aphakamileyo amaKeto okutya nabani na anokongeza kukutya kwabo)

Izikhokelo zokutya eMelikaecaleni kwengcinga yokuba kufuneka unciphise amafutha ahluthisiweyo ngokuthanda amafutha e-monounsaturated kunye ne-polyunsaturated. I-USDA icebisa ukuba kutyiwe ngaphantsi kwe-10 ekhulwini lee<em>kilojoule ngosuku kumafutha achumileyo. Masithi utya iikhalori ezingama-2,000 ngosuku. Oko kuya kuthetha ukutya i-20 grams okanye ngaphantsi kwe-saturated fat ngosuku. Umbutho weAmerican Heart Association ucebisa ukuba ube ngqongqo nangakumbi, ungabikho ngaphezulu kweepesenti ezi-6 zeekhalori ezivela kumanqatha agcweleyo ngosuku. Imalunga ne-13 yeegram ezingama-2 000 zokutya ikhalori-isixa esifunyenwe ngecephe le-1 yeoyile yekhokhonathi. Ngokwababhali be-PURE yokufunda, iziphumo zabo zihambelana nophando esele lubonisa ukuba kwamanye amazwe apho iipateni zesondlo zahlukile, akukho sidingo sothintelo. "Izikhokelo zangoku zincoma ukutya okunamafutha asezantsi (iipesenti ezingama-30 zamandla) kunye nokunciphisa ii-acids ezinamafutha ezingaphantsi kweepesenti ezili-10 zamandla ngokuwatshintsha ngokufaka ii-acid ezingafakwanga," babhala. Kodwa ezi ngcebiso zisekwe kumazwe ase-US naseYurophu apho ukungondleki akuyongxaki. Endaweni yoko, ukutya izakha mzimba ezigqithileyo yinto. Ke, ngelixa ukongeza amanqatha nangaluphi na uhlobo kunokuba luncedo kwabo bakukungondleki, akunakuba njalo e-U.S.

Uninzi lwezihloko malunga nesifundo esicocekileyo bezikulayini Inyama ebomvu kunye neCheese zilungile ngokwenyani, bafo! Kodwa ezi ziphumo akufuneki zithathwe njengobungqina obucacileyo bokuba izikhokelo zokutya zase-US kufuneka zitshintshe, utsho uTaylor Wallace, Ph.D., unjingalwazi kwiYunivesithi yaseGeorge Mason. "Ndilumkile malunga nokuthi iipesenti ezingama-30 zamafutha ekudleni kwakho kulungile. Ndicinga ukuba sibonile ukuba uhlobo lwamafutha lubaluleke kakhulu," utshilo uWallace. "Ngokuqinisekileyo ndingacebisa ukuba uzame ukunciphisa inani lamafutha ahluthayo owufumanayo ekudleni kwakho kuba siyazi ukuba ukutya okuphezulu kwamafutha amaninzi kunokunyusa i-cholesterol yakho embi." Ngamanye amagama, onke amanqatha awadalwanga alinganayo. (Yiyo loo nto kubalulekile ukuba ufumane amafutha anempilo ngokwaneleyo.)

Ke kutheni le nto amanqatha agcweleyo enxulunyaniswa nobomi obude? Enye into, kukho izibonelelo ezininzi ezinxibelelene nokubandakanya inyama kunye nobisi ekutyeni kwakho. "Ubisi lubonelela nge-calcium yakho, i-vitamin D, i-magnesium kunye neprotheni, kwaye inyama ebomvu inika iprotheni eninzi kunye neevithamini ezahlukeneyo kunye neemaminerali ezibaluleke kakhulu kwimpilo yethambo," kusho uWallace. Ngaphezu koko, njengoko ababhali bokufunda babonisa, ukongeza amanqatha amaninzi anokuba nesiphumo esahlukileyo kwiindawo ezahlukeneyo. UWallace uthi: “Ukuba ujonga iindawo ezinemivuzo ephantsi yehlabathi, ukungondleki ngenxa yokungafumani ukutya okwaneleyo kuxhaphake kakhulu. "Ukuba unika abantu abalambileyo ubisi olunamafutha agcweleyo okanye inyama engalungiswanga, uya kunciphisa umngcipheko wokufa kwabantu ngenxa yokuba unika abantu abalambileyo iikhalori abazidingayo ukuze baphile." Ngokuqinisekileyo awuyi kuba neziphumo ezifanayo ezilungileyo kubemi abondlekileyo.

Kwakhona, ukulunga kunye nokubi kwamafutha atyebileyo kubonakala kunzima. Uxolo, abathandi be-ribeye-olu phononongo alucebisi ukuba ungakhululeka ekunciphiseni amanqatha ahluthayo, kodwa inokucebisa ukuba imigaqo esekwe kwilizwe elinye akufuneki isetyenziswe kuyo yonke indawo.

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