Emma Miller
Pakati pa macronutrients - chakudya, mafuta, ndi mapuloteni - mafuta amatengedwa pang'onopang'ono. Zakudya zamafuta zimatha kupezeka osati m'malo ogulitsira zakudya mwachangu, komanso m'malo antchito, m'malo odyera, masukulu, ngakhale kunyumba. Zakudya zambiri zokazinga kapena zophikidwa ndi mafuta owonjezera zimatengedwa ngati mafuta. Zimaphatikizapo zokazinga za ku France, tchipisi ta mbatata, pitsa yokazinga kwambiri, mphete za anyezi, cheeseburgers, ndi ma donuts, Healthline ikulemba.
Zakudya izi zimakhala ndi zopatsa mphamvu zambiri, mafuta, mchere, ndi ma carbohydrate oyeretsedwa, koma otsika mu fiber, mavitamini, ndi mchere. Ngakhale zakudya zamafuta zimatha kukhala zabwino kwambiri pazochitika zapadera, zimatha kusokoneza thupi lanu komanso thanzi lanu pakanthawi kochepa komanso kwakanthawi.
Nazi zotsatira 7 za zakudya zamafuta pathupi lanu.
Zingayambitse kutupa, kupweteka m'mimba, ndi kutsegula m'mimba
Pakati pa macronutrients-zakudya, mafuta, ndi mapuloteni-mafuta ndi omwe amachedwa kugaya. Popeza zakudya zamafuta zimakhala ndi mafuta ambiri, zimachepetsa kutulutsa m'mimba. Kenako, chakudya chimakhala m’mimba kwa nthaŵi yaitali, zomwe zingayambitse kutupa, nseru, ndi kupweteka kwa m’mimba.
Kwa anthu omwe ali ndi vuto la m'mimba monga matenda opweteka a m'mimba (IBS), kapamba, kapena matenda a m'mimba, zakudya zambiri zamafuta zimatha kuyambitsa kupweteka m'mimba, kutsekula m'mimba, ndi kutsekula m'mimba.
Ikhoza kuwononga matumbo a microbiome
Zakudya zamafuta zimadziwika kuti zimawononga mabakiteriya athanzi omwe amakhala m'matumbo. Gulu la tizilombo tating'onoting'ono tomwe timatchedwanso gut microbiome, limakhudza zotsatirazi:
- Fiber chimbudzi. Mabakiteriya omwe ali m'matumbo amathyola ulusi kuti apange ma chain-chain fatty acids (SCFAs), omwe ali odana ndi kutupa ndipo amatha kuteteza ku matenda a m'mimba.
- Kuyankha kwa chitetezo chamthupi. The gut microbiome imalumikizana ndi maselo oteteza thupi kukuthandizani kuwongolera momwe thupi lanu limayankhira matenda.
- Kuwongolera kulemera. Kusalinganika kwa mabakiteriya a m'matumbo kungathandize kuti kunenepa.
- Thanzi la m'matumbo. Kusokonezeka kwa matumbo a microbiome kumagwirizanitsidwa ndi chitukuko cha IBS, pamene ma probiotics - moyo, tizilombo toyambitsa matenda omwe amapezeka muzakudya zina - angathandize kuthetsa zizindikiro.
- Moyo wathanzi. Mabakiteriya athanzi a m'matumbo amatha kuthandizira kukulitsa cholesterol ya HDL yokhala ndi moyo wathanzi, pomwe mitundu yoyipa imatha kupanga zinthu zowononga mitsempha zomwe zimayambitsa matenda amtima.
Zakudya zokhala ndi mafuta ambiri, monga zakudya zokhala ndi mafuta ambiri, zimatha kuwononga matumbo a microbiome powonjezera kuchuluka kwa mabakiteriya opanda thanzi komanso kuchepetsa kuchuluka kwa omwe ali ndi thanzi. Kusintha kumeneku kungagwirizane ndi kunenepa kwambiri ndi matenda ena aakulu monga khansa, matenda a mtima, shuga, ndi Parkinson's disease. Komabe, kufufuza kwina pazakudya komanso thanzi lamatumbo ndikofunikira.
Izi zingayambitse kulemera ndi kunenepa kwambiri
Zakudya zamafuta zomwe zimakonzedwa ndi mafuta ambiri zimatha kuyambitsa kunenepa chifukwa chokhala ndi ma calorie ambiri. Mwachitsanzo, mbatata yophikidwa pang'ono (100 magalamu) imakhala ndi ma calories 93 ndi 0.1 magalamu amafuta, pomwe ma fries aku France omwewo ali ndi ma calories 312 ndi 15 magalamu amafuta.
Kafukufuku wowona wagwirizanitsa kudya kwambiri zakudya zokazinga komanso zakudya zofulumira komanso kuchuluka kwa kunenepa kwambiri komanso kunenepa kwambiri. Kunenepa kwambiri kumayendera limodzi ndi mavuto ambiri azaumoyo, kuphatikiza matenda amtima, shuga, sitiroko, ndi khansa zina. Makamaka, kudya kwambiri mafuta a trans kungayambitse kulemera.
Mafuta a Trans amapangidwa pamene mafuta a masamba amasinthidwa ndi mankhwala kuti akhale olimba kutentha. Ngakhale pali malamulo ogwiritsira ntchito, amapezekabe muzakudya zambiri zamafuta chifukwa chogwiritsa ntchito mafuta a masamba ochepa a hydrogenated mu kukazinga ndi kukonza chakudya. Kafukufuku wa nyama akuwonetsa kuti mafuta a trans angayambitse kulemera pang'ono - ngakhale popanda kudya kwambiri kalori.
Kuphatikiza apo, kafukufuku wazaka 8 wa amayi a 41518 adapeza kuti omwe anali onenepa kwambiri adapezanso 1 kg pakuwonjezeka kwa 1% pakudya kwamafuta. Ngakhale kuti maphunziro ena sanatsimikizire izi, kudya zakudya zamafuta nthawi zonse kumatha kusokoneza kasamalidwe ka kulemera.
Akhoza kuonjezera chiopsezo cha matenda a mtima ndi sitiroko
Zakudya zamafuta zimakhudza kwambiri thanzi la mtima. Mwachitsanzo, zakudya zokazinga zasonyezedwa kuti zimawonjezera kuthamanga kwa magazi, kuchepetsa HDL (yabwino) cholesterol, ndi kuchititsa kunenepa ndi kunenepa kwambiri, zomwe zimagwirizanitsidwa ndi matenda a mtima. Mwachitsanzo, kafukufuku akuwonetsa kuti tchipisi ta mbatata zimawonjezera kutupa ndipo zimatha kuyambitsa matenda amtima.
Kuonjezera apo, chiopsezo chanu cha matenda a mtima chingakhale chokhudzana ndi momwe mumadyera zakudya zokazinga. Kafukufuku wina anapeza kuti amayi omwe amadya nsomba zokazinga 1 kapena zambiri pa sabata anali ndi chiopsezo chachikulu cha 48% cha kulephera kwa mtima kusiyana ndi omwe amadya 1-3 pa mwezi. Mu kafukufuku wina, anthu omwe amadya nsomba zokazinga 2 kapena kupitirira pa sabata anali ndi chiopsezo chachikulu cha 63% cha matenda a mtima kapena sitiroko kusiyana ndi omwe amadya 1 kapena zochepa pa mwezi.
Kuphatikiza apo, kafukufuku wamkulu wa anthu 6,000 m'maiko 22 adagwirizanitsa kudya zakudya zokazinga, pizza, ndi zokhwasula-khwasula zamchere ndi kuwonjezeka kwa 16% kwa chiopsezo cha sitiroko.
Akhoza kuonjezera chiopsezo cha matenda a shuga
Zakudya zamafuta zimatha kukulitsa chiwopsezo chokhala ndi matenda amtundu wa 2. Kudya chakudya chofulumira, chomwe chimaphatikizapo osati zakudya zamafuta okha komanso zakumwa zotsekemera, kumapangitsa kuti munthu azidya zakudya zopatsa mphamvu zambiri, kunenepa kwambiri, kutsika kwa shuga m'magazi, komanso kutupa kwambiri.
Zotsatira zake, izi zimawonjezera chiopsezo cha matenda a shuga a 2 ndi metabolic syndrome, gulu lazinthu zomwe zimaphatikizapo kunenepa kwambiri, kuthamanga kwa magazi, komanso shuga wambiri. Mwachitsanzo, kafukufuku wamkulu wowonera adawonetsa kuti kudya zakudya zokazinga 1-3 pa sabata kumawonjezera chiopsezo cha matenda a shuga a 2 ndi 15%, koma 7 kapena kupitilira apo pa sabata kumawonjezera chiopsezo ndi 55%.
Kafukufuku wina adapeza kuti anthu omwe amadya chakudya chofulumira kuposa kawiri pa sabata amakhala ndi mwayi wokhala ndi insulin kukana kuwirikiza kawiri, zomwe zitha kukhala kalambulabwalo wa matenda a shuga, poyerekeza ndi omwe amadya zosachepera kamodzi pa sabata.
Zingayambitse ziphuphu
Anthu ambiri amagwirizanitsa zakudya zamafuta ndi zotupa ndi ziphuphu. Ndipotu kafukufuku wasonyeza kuti zakudya za Azungu, zomwe zili ndi zakudya zopatsa thanzi kwambiri, zakudya zofulumira, ndiponso zamafuta ambiri, n’zofanana ndi ziphuphu. Ofufuza ena amanena kuti kudya zakudya zopanda thanzi kungasokoneze maonekedwe a majini ndi kusintha ma hormone, zomwe zimapangitsa kuti ziphuphu ziyambe.
Zakudya zakumadzulo zomwe zimakhala ndi omega-6 mpaka omega-3 fatty acids zimatha kuyambitsa kutupa komwe kumayambitsa ziphuphu. Omega-3s amapezeka mu nsomba zamafuta, algae, ndi mtedza, ndipo omega-6s amapezeka mumafuta amasamba, mtedza, ndi mbewu.
Mafuta okazinga zakudya zamafuta amakhala ndi ma omega-6 ochulukirapo ndipo amathandizira kuti pakhale kusalinganika kwachiŵerengerochi. Zakudya zina zamafuta, monga madonati okazinga, zilinso ndi ma carbohydrate oyeretsedwa. Izi ndi shuga ndi njere zoyengedwa zomwe zilibe fiber ndi michere yambiri.
Popeza zakudya za shuga zimawonjezera ntchito ya mahomoni ena m'thupi lanu, kuphatikizapo androgens ndi insulini-monga kukula factor 1 (IGF-1), amatha kuthandizira ku acne powonjezera kupanga maselo a khungu ndi mafuta a khungu.
Ikhoza kusokoneza ntchito ya ubongo
Zakudya zokhala ndi mafuta ambiri komanso zamafuta zimatha kuyambitsa mavuto ndi ubongo. Kulemera kwa thupi, kuthamanga kwa magazi, ndi kagayidwe kachakudya kamene kamakhudzana ndi zakudya zamafuta kumakhudzananso ndi kuwonongeka kwa ubongo wanu, minofu, ndi ntchito.
Kuphatikiza apo, zakudya zokhala ndi mafuta ochulukirapo zimagwirizanitsidwa ndi kusokonezeka kwa ubongo. Kafukufuku wina wa achikulire 1,018 adapeza kuti magalamu aliwonse amafuta amafuta omwe amadyedwa patsiku amasokoneza kukumbukira mawu, zomwe zikuwonetsa kuwonongeka kwa kukumbukira. Kuonjezera apo, mu kafukufuku wa amayi a 38, kudya kwambiri kwa mafuta odzaza ndi mafuta kunagwirizanitsidwa ndi kuloweza mawu ndi kuzindikira komanso kuzindikirika kuphatikizapo kuchepa kwa ntchito zapamalo.
Potsirizira pake, kuwunika kwa maphunziro a 12 kunagwirizanitsa mafuta owonjezera ndi odzaza ndi chiopsezo cha dementia, ngakhale zotsatira zina zinali zotsutsana.
