Kutheni Abasetyhini Bafuna Amafutha

Umxholo

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Yingcamango ephosakeleyo eqhelekileyo-oh, musa ukuyidla loo nto, inamafutha amaninzi kuyo. Ukomelela kokuqina kunye nokungahambi kakuhle komzimba bacinga ukuba abafazi akufuneki babe namanqatha konke konke, kodwa ababhali uWilliam D. Lassek, MD kunye noSteven J. C. Gaulin, Ph.D. kuyakufuneka ndingavumi. Kwincwadi yabo, Kutheni abasetyhini bedinga amanqatha: Indlela 'esempilweni' yokutya isenza sifumane ubunzima obugqithisileyo kunye nesisombululo esimangalisayo sokuLahla ngoNaphakade., aba babini baxoxa ngoku-kutheni abantu basetyhini bedinga amanqatha, kunye neentlobo zamafutha ekufuneka bewatyile yonke imihla.

"Ingcamango yokuba onke amanqatha mabi kwaye ayinampilo ibonakala ixhaphakile, nokuba ifika kwizidlo zethu okanye inxalenye yemizimba yethu. Esinye isizathu soku kukuba iileyibhile zayo yonke imveliso yokutya esiyithengayo iqala ngokudwelisa (ngokuqhelekileyo iphezulu). ) ipesenti 'yesibonelelo' sethu semihla ngemihla samafutha," batsho ababhali. "Kwaye uninzi lwabasetyhini, nokuba baninzi ababhityileyo, bangathanda ukutyeba kancinci emizimbeni yabo. Kodwa kuzo zombini iimeko-imizimba kunye nokutya-ezinye iintlobo zamafutha ziluncedo kwimpilo, ngelixa ezinye zinokuba mpilweni."

Sibambe uLassek kunye noGaulin ukutyhila iinyani ezinamanqatha ekufuneka uwazi, ke xa uqala ukusebenzisa la mafutha bathetha ngawo, wenza ngendlela eyiyo.

IMILO: Sixelele ngamafutha.

I-LASSEK NE-GAULIN (LG): Amafutha aza ngeendlela ezintathu: i-saturated, i-monounsaturated, kunye ne-polyunsaturated. Uninzi lwethu luvile ukuba amanqatha agcweleyo akanampilo, kodwa abaphandi abaninzi ngoku bayabuza ukuba oku kuyinyani na. Amafutha e-Monounsaturated, anje ngeoyile yomnquma kunye ne-canola, adibene nempilo engcono. Amafutha e-Polyunsaturated lolona hlobo lwamanqatha ekufuneka silufumene kukutya kwethu. Oku kuza ngeendlela ezimbini, omega-3 kunye ne-omega-6, kwaye zombini zibalulekile.

Ngelixa phantse wonke umntu evuma ukuba i-omega-3 fats eninzi iluncedo, kukho ubungqina obukhulayo bokuba i-omega-6 fat eninzi ayinakulunga ubunzima okanye impilo. Iintlobo ezahlukeneyo zamafutha okutya zidityanisiwe kwiintlobo ezahlukeneyo zamafutha omzimba. Amanqanaba aphezulu e-omega-6 adityaniswa namanqanaba aphezulu esityebile esiswini, ngelixa i-omega-3 ephezulu inxulunyaniswa namanqatha asempilweni emilenzeni nasezinqeni. ke xa kufikwa kumafutha, kufuneka "senze i-nuance."

BUMO: kengoku kutheni abantu basetyhini bedinga amanqatha?

LG: Ngelixa abantu basetyhini bekwazi ukwenza naluphi na uhlobo lomsebenzi okanye umdlalo abafuna ukuba bawenze, imizimba yabo yenzelwe ngokwendalo ukuba ilunge kakhulu ukuba ibe nabantwana, nokuba bayathanda okanye hayi. Bonke aba bantwana bahlukile ekubeni neengqondo eziphindwe kasixhenxe kunokuba bekulindelekile kwezinye izilwanyana ezilingana nathi. Oku kuthetha ukuba imizimba yabasetyhini kufuneka ikwazi ukubonelela ngeebhloko zokwakha kwezi ngqondo zinkulu ngexesha lokukhulelwa kwabo kwaye ngelixa bekonga iibhloko zabo zokwakha abantwana ezigcinwe kumanqatha abasetyhini.

Eyona nto ibaluleke kakhulu ibhloko yokwakha ubuchopho ngamafutha e-omega-3 abizwa ngokuba yi-DHA, eyenza malunga neepesenti ezili-10 zengqondo yethu ingabalwanga amanzi. Ekubeni imizimba yethu ingakwazi ukwenza i-omega-3 amafutha, kufuneka ivele ekutyeni kwethu. Ngexesha lokukhulelwa kunye nobuhlengikazi, ininzi yale DHA ivela kumzimba ogciniweyo womfazi, kwaye yingakho abafazi kufuneka babe namafutha amaninzi emzimbeni kunezinye izilwanyana (malunga ne-38 pounds of fat in a woman weighting 120 pounds). Ke abasetyhini banesidingo esingenakuphikwa samanqatha emizimbeni yabo kunye namafutha kwizidlo zabo.

UBUME: Singafumana amanqatha malini yonke imihla?

LG: Ayililo inani lamafutha, kodwa luhlobo lwamafutha. Imizimba yethu inokwenza i-saturated kunye ne-monounsaturated fat ngeswekile okanye isitashi, ngoko ke asinayo imfuneko encinci yezi zinto ukuba nje sineekhabhobhu ezininzi. Nangona kunjalo, imizimba yethu ayikwazi ukwenza amafutha e-polyunsaturated esiwadingayo kwiingqondo zethu, ngoko ke kufuneka aphume ekutyeni kwethu. La mafutha e-polyunsaturated athathwa ngokuba "abalulekile." Zombini iintlobo zamafutha ayimfuneko-omega-3 kunye ne-omega-6-ziyafuneka; badlala indima ebalulekileyo, ngakumbi kwiiseli ezikwiingqondo zethu.

ISHAPE: Ekusetyenzisweni kwethu kwamafutha, ingaba iminyaka kunye neqonga lobomi lidlala indima?

LG: Ukuba ne-omega-3 fat eninzi kubalulekile kuwo onke amabakala obomi. Kwabasetyhini abanokufuna ukuba nabantwana kwixa elizayo, ukutya okuphezulu kwi-omega-3 kubaluleke kakhulu ukuze kwakhiwe umxholo we-DHA kumanqatha omzimba wabo, kuba loo mafutha kulapho uninzi lwe-DHA luya kuvela khona xa ukhulelwe kwaye unesi.

Kuba bukhona ubungqina bokuba i-omega-3 inceda izihlunu zisebenze ngcono, uninzi lwabasetyhini abakhutheleyo banokuzuza ekubeni nokutya okuninzi. Kwabasetyhini abadala, i-omega-3 ibalulekile kwimpilo entle kunye nokunciphisa umngcipheko wesifo i-Alzheimer's. Kubantwana nakubantwana, ukufumana i-omega-3 fat eyaneleyo kubaluleke kakhulu, kuba imizimba yabo kunye nengqondo ziyakhula kwaye ziyakhula.UBUME: Singafumana phi "amafutha amnandi?"

LG: Amafutha alungileyo ngamafutha aphezulu kwi-omega-3. I-DHA kunye ne-EPA zezona ndlela zibalulekileyo nezisebenzayo ze-omega-3, kwaye owona mthombo ubalaseleyo kuzo zombini iintlanzi kunye nokutya kwaselwandle, ngakumbi iintlanzi ezinamafutha. Ii-ounces ezintathu ze-salmon yase-Atlantiki ebanjiswe endle ine-948 milligrams ye-DHA kunye ne-273 milligrams ye-EPA. Inani elifanayo leentlanzi zetyhuna enkonkxiweyo ineemiligram ezili-190 ze-DHA kunye ne-40 ye-EPA, kwaye i-shrimp inexabiso elincinci. Ngelishwa, zonke iintlanzi kunye neentlanzi zaselwandle nazo zingcolisekile nge-mercury, ityhefu yobuchopho, kwaye i-FDA icebisa ukuba abafazi nabantwana bangabi nangaphezu kwe-12 ounces yeentlanzi ngeveki, kuphela kwezo zinamazinga aphantsi e-mercury (sinoluhlu incwadi yethu).

Iifomsile zeoyile yeentlanzi okanye ulwelo lunokubonelela ngomthombo owongezelelekileyo nokhuselekileyo we-DHA kunye ne-EPA kuba iioyile zihlala zikhutshiwe ukususa i-mercury kunye nokunye ukungcola, kwaye i-DHA evela kwi-algae iyafumaneka kwabo bangazityiyo iintlanzi. Uhlobo olusisiseko lwe-omega-3, i-alpha-linolenic acid, nayo ilungile kuba inokujika ibe yi-EPA kunye ne-DHA emizimbeni yethu, nangona ingasebenzi kakuhle. Oku kufumaneka kuzo zonke izityalo eziluhlaza, kodwa eyona mithombo ilungileyo yiflakisi kunye nama walnuts, kunye neflakisi, icanola kunye neeoyile zelnut. Amafutha e-Monounsaturated, njengalawo omnquma kunye neoyile ye-canola, nawo abonakala eluncedo kwimpilo.

UBUME: Kuthiwani "ngamafutha amabi?" Yintoni esimele siyiphephe?

LG: Ingxaki yethu yangoku kukuba sinendlela, i-omega-6 eninzi kakhulu kwizidlo zethu. Kwaye ngenxa yokuba imizimba yethu "iyazi" ukuba la mafutha abalulekile, ayabambelela. Ezi oyile zifumaneka ikakhulu kukutya okuqhotsiweyo okufana neetshiphusi, iifries, kunye nezinto ezibhakiweyo zorhwebo. Ziyongezwa kwezinye ukutya okusetyenzisiweyo ukonyusa inani lamafutha, kuba amanqatha enza ukuba ukutya kungcamle ngcono. Kangangoko kunokwenzeka, thintela ukutya okukhawulezayo, ukutya kwindawo yokutyela, kunye nokutya okuqhubekekayo kwivenkile, kuba oku kutya kuhlala kunamafutha amaninzi omega-6.

Uhlobo lwesibini lwe-omega-6 esifumana kakhulu yi-arachidonic acid, kwaye oku kufumaneka kwinyama namaqanda ezilwanyana (ngakumbi iinkukhu) ezityiswa ingqolowa kunye nezinye iinkozo, ezizintlobo zenyama oqhele ukuzifumana kwiivenkile ezinkulu.

UBUME: Kubaluleke kangakanani ukwenza umthambo xa usitya amafutha amnandi?

LG: Kubonakala ngathi kukho intsebenziswano phakathi kokuzilolonga kunye namafutha omega-3. Abasetyhini abenza umthambo ngakumbi badla ngokuba namanqanaba aphezulu e-omega-3 egazini labo, kwaye abo banamanqanaba aphezulu e-omega-3 babonakala benempendulo engcono xa besenza umthambo. Ubungakanani be-omega-3 DHA kwiimbumba zeeseli ze-muscle zidibaniswa nokusebenza kakuhle kunye nokunyamezela. Ukonyusa umthambo kunye namanqanaba e-omega-3 ngokudibeneyo kunokunceda abantu basetyhini ukuba banciphise umzimba.

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