Ngaba ubisi olupheleleyo lungcono kunamafutha asezantsi kunye nobisi olunamafutha?

Umxholo

• Iindidi ezahlukeneyo zobisi: Yonke, iFat-Fat kunye neSkim
• Kutheni ubisi olupheleleyo ngamanye amaxesha luthathwa ngokuba alunampilo?
• Ngaba Ngokwenene Ufuna Ukoyika Amafutha aQhelekileyo?
• Ukusela ubisi olupheleleyo kunokukunceda ulawule ubunzima bakho
• Ubisi luphela lunokuhlisa umngcipheko weSifo esinganyangekiyo
• Olona loncedo luphambili lobisi lwe-Skim Ngaba liXabiso laso leCalorie esezantsi
• Thatha uMyalezo waseKhaya

Ubisi sesinye seziselo ezinesondlo emhlabeni.

Kungenxa yoko le nto isisitya sasemini sesikolo kwaye sisiselo esidumileyo kubantu bayo yonke iminyaka.

Kumashumi eminyaka, izikhokelo zesondlo zicebise kuphela iimveliso zobisi ezinamafutha asezantsi kuye wonke umntu ongaphezulu kweminyaka emibini ().

Nangona kunjalo, kwiminyaka yakutshanje, izazinzulu ziye zaluthandabuza olo ngcebiso.

Izifundo zamva nje zibonisa ukuba i-skim isenokungasoloko iyindlela esempilweni xa kufikwa kubisi.

Iindidi ezahlukeneyo zobisi: Yonke, iFat-Fat kunye neSkim

Kukho iintlobo ezininzi zobisi ezikhoyo kwindawo yezobisi kwiivenkile ezininzi zokutya.

Ziyahluka kakhulu kumxholo wamafutha. Ubisi lonke ngamanye amaxesha lubizwa ngokuba "lubisi oluqhelekileyo" kuba inani lamafutha kulo alitshintshwanga. I-Skim kunye ne-1% yobisi ziveliswa ngokususa amanqatha kubisi lonke.

Umxholo wamanqatha ulinganiswa njengepesenti yolwelo lulonke, ngokobunzima.

Nantsi imixholo yamafutha eentlobo zobisi ezithandwayo:

• Ubisi lonke: 3.25% amanqatha obisi
• Ubisi olunamafutha asezantsi: 1% amanqatha obisi
• Skim: Ngaphantsi kwe-0.5% yeoli yobisi

Le theyibhile ishwankathela izakha-mzimba kwikomityi enye (237 ml) yeentlobo ezininzi zobisi:

Ngenxa yokuba amanqatha aneekhalori ezininzi ngokobunzima kunayo nayiphi na enye into enesondlo, ubisi olunamanqatha amaninzi lunama <em> calories amaninzi (2, 3, 4).

I-Vitamin D sesinye isondlo esinokwahluka ngokuxhomekeke kumxholo wamafutha. Yivitamin enyibilikayo etyebileyo, ke ngoko kubisi ngokwendalo ikhona kuphela kumanqatha. Nangona kunjalo, abavelisi abaninzi bobisi bongeza ivithamin D kubisi, ke lonke uhlobo lunomxholo ofanayo wevithamin D.

Njengoko unokuba uqaphele, enye yezona ntlukwano zibaluleke kakhulu kwizondlo phakathi kweentlobo zobisi ngumxholo wazo we-omega-3.

I-Omega-3 fatty acids iye yanxulunyaniswa nezibonelelo ezininzi zempilo, kubandakanya ukuphuculwa kwentliziyo kunye nengqondo kunye nomngcipheko ophantsi womhlaza. Ukutyeba ngakumbi ikomityi yobisi ekuyo, kokukhona inyusa umxholo we-omega-3 (,).

Ukongeza, uphononongo lubonakalisile ukuba ubisi olupheleleyo lwe-organic luqulathe isixa esiphakamileyo se-omega-3s kunobisi oluqhelekileyo olupheleleyo ().

Umahluko omkhulu phakathi kweentlobo zobisi ezikhoyo ngumxholo wamanqatha. Ubisi lonke luqukethe amanqatha amaninzi kunye neekhalori kunobisi olunamafutha.

Kutheni ubisi olupheleleyo ngamanye amaxesha luthathwa ngokuba alunampilo?

Iminyaka, izikhokelo zesondlo beziyalela abantu ukuba baphephe ubisi olupheleleyo, ikakhulu ngenxa yokutya okunamafutha.

Iingcebiso zesondlo esiqhelekileyo zicebisa ukunciphisa amafutha amaninzi ngenxa yokunxibelelana kwayo nezifo zentliziyo.

Olunye uphononongo lubonakalisile ukuba amanqatha agcweleyo aphakamisa amanqanaba e-cholesterol, kwaye abaphandi bayazi ukuba amanqanaba aphezulu e-cholesterol ayanyaniswa nomngcipheko wesifo sentliziyo (8).

Ngokusekwe kolu lwazi, iingcali zicinga ukuba amanqatha agcweleyo kufuneka andise umngcipheko wesifo sentliziyo. Nangona kunjalo, kwakungekho bungqina bovavanyo lokungqina ukuba oku kuyinyani (8).

Kwiminyaka ye-1970, umgaqo-nkqubo woluntu wamkelwa ngokusekwe kolu nxibelelwano luthathwayo phakathi kwamanqatha agcweleyo kunye nesifo sentliziyo. Ngenxa yoko, izikhokelo ezisemthethweni ziyalela abantu ukuba banciphise ukutya kwabo okunamafutha.

Ikomityi (237 ml) yobisi olupheleleyo iqulethe i-4.6 yeegramu zamafutha agcweleyo, malunga ne-20% yemali yemihla ngemihla ekhuthazwayo yi-2015 Dietary Guidelines for Americans ().

Ngesi sizathu, izikhokelo zicebisa ukutya kuphela amanqatha asezantsi okanye ubisi olunamafutha (2).

Kwiminyaka yakutshanje, le ngcebiso iye yathandatyuzwa. Kukho uninzi lweedatha zovavanyo zokubonisa ukuba ukutya amanqatha agcweleyo akubangeli sifo sentliziyo (8).

Kwixesha elidlulileyo, ubisi olupheleleyo lwaluthathwa ngokuba alunampilo ngenxa yokutya okunamanqatha, kodwa uphando lwakutsha nje aluxhasi le ngcebiso.

Ngaba Ngokwenene Ufuna Ukoyika Amafutha aQhelekileyo?

Kukho ubungqina obuncinci besayensi obucebisa ukuba kufanelekile ukuba uphephe ukutyeba okunesondlo kwisidlo sakho (, 10).

Ngapha koko, uphononongo lwezifundo ezingama-21 zagqitywa kwelokuba abukho ubungqina obubalulekileyo bokuba amanqatha agcweleyo anyusa umngcipheko wesifo sentliziyo ().

I-hypothesis yakudala kukuba amanqatha agcweleyo anyusa amanqanaba e-cholesterol kwaye amanqanaba aphezulu e-cholesterol anyusa umngcipheko wesifo sentliziyo.

Nangona kunjalo, ubudlelwane phakathi kwamafutha agcweleyo kunye ne-cholesterol bunzima ngakumbi kunoko.

Amafutha agcwalisiweyo ayalinyusa igazi lakho le-cholesterol ephantsi ye-lipoprotein (LDL), eyaziwa ngokuba yi-cholesterol "embi".

Kodwa into edla ngokungahoywa kukuba amafutha atyebileyo aphakamisa amanqanaba aphezulu e-lipoprotein (HDL) cholesterol, "cholesterol" elungileyo. I-HDL inefuthe lokukhusela kwisifo sentliziyo (8, 12).

Ukongeza, ayizizo zonke i-LDL eziyingozi.

Kukho iintlobo ezahlukeneyo ze-LDL kwaye zincinci, zincinci zincinci ze-LDL ezineziphumo ezibi kakhulu entliziyweni nakwiimithambo (13, 15, 16, 17).

Into enomdla kukuba, amanqatha agcweleyo ayayitshintsha i-LDL ukusuka kwiincinci ezincinci, ukuya kwiincinci ezinkulu ezingenabungozi (,).

Akukho bungqina bokuba amanqatha agcweleyo anyusa umngcipheko wesifo sentliziyo. Amafutha agcwalisiweyo ayonyusa i-LDL, kodwa ayilulo olona hlobo lonakalisayo lwe-LDL. Ikwanyusa amanqanaba amahle e-HDL.

Ukusela ubisi olupheleleyo kunokukunceda ulawule ubunzima bakho

Abantu abaninzi bayakuphepha ukusela ubisi olupheleleyo kuba becinga ukuba amanqatha ongezelelweyo kunye neekhalori ziya kubangela ukuba batyebe.

Into enomdla kukuba, okuchaseneyo kuyinyani. Izifundo ezininzi zibonise ukuba ukutya iimveliso zobisi ezinamafutha aphezulu, ezinje ngobisi olupheleleyo, kunokuba luncedo ekuthinteleni ukutyeba.

Kuphononongo olunye, Izifundo ezili-11 kwezi-16 zifumene umanyano phakathi kokutya ubisi olunamafutha aphezulu kunye nomngcipheko ophantsi wokutyeba kakhulu).

Olunye uphononongo olukhulu kakhulu luqaphele ukuba abasetyhini abatya isixa esikhulu seemveliso zobisi ezinamafutha aphezulu bebenganakho ukutyeba kakhulu ngokuhamba kwexesha ().

Olunye uphononongo lwamadoda ayi-1,782 lwafumanisa ukuba abo babenobisi oluphezulu lweemveliso zobisi ezinamafutha aphezulu babenomngcipheko ophantsi wama-48% wokukhulisa ukutyeba esiswini, xa kuthelekiswa namadoda ayenokutya okuphakathi.

Kwakweso sifundo sinye, amadoda ayenokutya okuncinci kweemveliso zobisi ezinamafutha aphezulu ayene-53% yomngcipheko wokutyeba kakhulu esiswini ().

Oku kubalulekile kuba ukutyeba esiswini, apho amanqatha aqokelela khona esinqeni, isenokuba lolona hlobo lubi lokufumana ubunzima.

Izifundo zifumanise ukuba ukutyeba ngeenxa zonke kumbindi wakho kukonyusa umngcipheko wokufa kwesifo sentliziyo kunye nomhlaza (23, 24).

Ubudlelwane phakathi kobisi kunye nolawulo lobunzima ibisisihloko sophando iminyaka eliqela kwaye iziphumo bezingahambelani.

Nangona kunjalo, uninzi lwezi zifundo lubandakanya zonke iintlobo zeemveliso zobisi okanye ujolise kubisi olunamafutha asezantsi (,,).

Kwizifundo ezijonga kuphela iimveliso zobisi ezinamafutha aphezulu, njengobisi olupheleleyo, kukho unxibelelwano oluqinisekileyo phakathi kobisi olunamafutha aphezulu kunye nobunzima bomzimba obuphantsi.

Uphononongo lwabafazi abamalunga nama-20 000 bafumanisa ukuba abo batya ngaphezulu kobisi olunye ngobisi ngemini babenethuba le-15% lokufumana ubunzima kwisithuba seminyaka esithoba kunabasetyhini abangaseli lubisi okanye ubisi olunamafutha asezantsi ().

Abantu abasela ubisi olupheleleyo bahlala benobunzima obungaphantsi. Akukho bungqina bokuba ukusela lonke ubisi endaweni yeskim kuya kukwenza utyebe.

Ubisi luphela lunokuhlisa umngcipheko weSifo esinganyangekiyo

Ayisiyiyo kuphela ubungqina benzululwazi obubonisa ukuba amanqatha agcweleyo kubisi olupheleleyo abangela isifo sentliziyo, kodwa izifundo ezininzi zibonise ukuba ukusela ubisi olupheleleyo kunxulunyaniswa nezibonelelo zezempilo.

Izifundo ezininzi zibonise ukuba ukusela ubisi olupheleleyo kunxulunyaniswa nomngcipheko ophantsi wesifo se-metabolic syndrome.

Isifo seMetabolic syndrome ligama elinikwe kwiqela lezinto ezinobungozi, kubandakanya ukunganyangeki kwe-insulin, ukutyeba esiswini, amanqanaba asezantsi e-HDL kunye namanqanaba aphezulu e-triglyceride.

Xa ezi zinto zomngcipheko zikhona kunye, umngcipheko wesifo seswekile kunye nesifo sentliziyo liphezulu ().

Uhlolisiso lwabantu abangaphezulu kwe-1,800 lufumanise ukuba abantu abadala abanezona zinto zininzi zityebileyo zeemveliso zobisi babenomngcipheko ophantsi we-59% wesifo se-metabolic kunabantu abadala abatya kakhulu.

Uphononongo olwenziwe ngo-2016 kubantu abadala abamalunga ne-10 000 bafumanisa ukuba iimveliso zobisi ezinamafutha aphezulu zinxulunyaniswa nokuhla kwamakishi kwesifo se-metabolic syndrome. Uphononongo alufumananga ziphumo ziluncedo zinxulunyaniswa nobisi olunamafutha asezantsi ().

Iiasidi ezinamanqatha kubisi olupheleleyo zinokuba noxanduva lwezibonelelo zempilo.

Kwisifundo esinye esikhulu, abantu abanesona sixa siphezulu se-acid esivela kubisi kwindawo yabo yegazi bane-44% yenqanaba leswekile kunelabo banelona xabiso liphantsi ().

Ukusela ubisi olupheleleyo kunokuba nezinye izibonelelo ezibonakalayo kubandakanya ukwanda kokuchuma kunye nomngcipheko ophantsi womhlaza wekolon. Nangona kunjalo, ubungqina abunamandla (, 34).

Ukusela ubisi olupheleleyo kunokuba nezibonelelo zempilo, kubandakanya ukunciphisa umngcipheko wesifo se-metabolic syndrome.

Olona loncedo luphambili lobisi lwe-Skim Ngaba liXabiso laso leCalorie esezantsi

Kukho iimeko ezithile apho ubisi olunamafutha kunokuba lolona khetho lufanelekileyo kwindlela otya ngayo.

Ukuba ulandela ukutya okuneekhalori eziphantsi kakhulu, umzekelo, iikhalori ezongezelelekileyo ezingama-63 ozifumanayo ngokusela ikomityi (237 ml) yobisi olupheleleyo endaweni yokutyibilika kunokuba ngaphezulu kunokuba unokufikelela.

Ubisi olunxilisayo lukwabonelela ngexabiso lokuba ngumthombo weprotini ephantsi. Bobabini ubisi olupheleleyo kunye nobisi olunamafutha luqulathe malunga ne-8 yeeprotheyini kwikomityi nganye.

Nangona kunjalo, kubisi olupheleleyo, iiprotheyini zenza kuphela iipesenti ezingama-22 zeekhalori, ngelixa zenza iipesenti ezingama-39 zeekhalori kubisi olunamafutha.

Ubisi olucekeceke "luxinene nezondlo," oko kuthetha ukuba linika idosi enkulu yeevithamini kunye neeminerali ngeekhalori ezimbalwa kakhulu.

Ngapha koko, ubisi olunamafutha yenye yezona ndawo zityebileyo zokutya ze-calcium, ukubonelela nge-300 mg ngekomityi nganye. Oku kuphezulu kakhulu kunesiqulatho se-calcium yobisi olupheleleyo, eyi-276 mg ngekomityi nganye.

Ukuba ufuna ukukhulisa ukutya kwakho kwe-calcium kodwa awukwazi ukufikelela kwiikhalori ezininzi ekutyeni kwakho, ubisi olunamafutha yindlela eya kuyo.

Ubisi lwe-Skim lubonelela ngeprotein kunye ne-calcium eyenziwa lubisi luphela, kodwa ngeekhalori ezimbalwa.

Thatha uMyalezo waseKhaya

Ingcebiso yokuphepha ubisi olupheleleyo inokuba yayithandwa ngaphambili, kodwa ayixhaswanga yisayensi.

Kukho iimeko ezithile apho ubisi olunamafutha lolona khetho lufanelekileyo, kodwa kuninzi lwabantu, ubisi olupheleleyo lubonelela ngeenzuzo ezicacileyo zesondlo ngaphezulu kobisi olunamafutha kunye nolunamafutha asezantsi.

Ukusela ubisi olupheleleyo rhoqo kunokukunceda ulawule ubunzima bakho ngokuhamba kwexesha kwaye unciphise umngcipheko wesifo se-metabolic syndrome.