Emma Miller
Phakathi kwe-macronutrients - i-carbohydrates, amafutha, kunye neeprotheni - amafutha athatyathwa ngokukhawuleza. Ukutya okunamafutha akufumaneki kuphela kwiindawo ezithengisa ukutya okukhawulezayo, kodwa nakwiindawo zokusebenza, iindawo zokutyela, izikolo, kunye nasekhaya. Ukutya okuninzi okuqhotsiweyo okanye okuphekiweyo ngeoyile eyongezelelweyo kuthathwa njengokunamafutha. Zibandakanya iifries zaseFransi, iitshiphusi zetapile, ipizza eyojiweyo ngokunzulu, imisesane yetswele, iicheeseburgers, kunye needonuts, i-Healthline ibhala.
Oku kutya kudla ngokuba neekhalori eziphezulu, amanqatha, ityuwa, kunye ne-carbohydrates esulungekileyo, kodwa iphantsi kwifiber, iivithamini kunye neeminerali. Ngelixa ukutya okunamafutha kunokuba lunyango oluhle ngezihlandlo ezikhethekileyo, kunokuba nefuthe elibi emzimbeni wakho nakwimpilo kwixesha elifutshane kunye nexesha elide.
Nazi iziphumo ezisi-7 zokutya okunamafutha emzimbeni wakho.
Inokubangela ukuqunjelwa, iintlungu zesisu, kunye norhudo
Phakathi kwe-macronutrients-carbohydrates, amafutha, kunye neeprotheni-fat yeyona icothayo ukugaya. Ekubeni ukutya okunamafutha kuqulethe isixa esikhulu samafutha, kunciphisa ukukhupha isisu. Kwelinye icala, ukutya kuhlala esiswini ixesha elide, nto leyo enokubangela ukuqunjelwa, isicaphucaphu, kunye nesisu esibuhlungu.
Kubantu abaneengxaki zokugaya ukutya ezifana ne-irritable bowel syndrome (IBS), i-pancreatitis engapheliyo, okanye isifo se-gastric, amanqanaba aphezulu okutya okunamafutha angabangela intlungu yesisu, i-cramping kunye ne-diarrhea.
Inokwenza mandundu ngakumbi i-microbiome yamathumbu
Ukutya okunamafutha kwaziwa ngokonakalisa iintsholongwane eziphilileyo ezihlala emathunjini. Le seti yeemicroorganisms, ekwabizwa ngokuba yi-gut microbiome, ichaphazela oku kulandelayo:
- Ifayibha yokwetyisa. Iibhaktheriya emathunjini ziqhekeza ifayibha ukuvelisa i-short-chain fatty acids (SCFAs), ezichasene nokudumba kwaye ezinokukhusela kwingxaki yokwetyisa.
- Impendulo yamajoni omzimba. I-gut microbiome inxibelelana neeseli zokhuselo lomzimba ukunceda ukulawula impendulo yomzimba wakho kusulelo.
- Ulawulo lobunzima. Ukungalingani kwebhaktheriya yamathumbu kunokufaka isandla ekufumaneni ubunzima.
- Impilo yamathumbu. Ukuphazamiseka kwe-gut microbiome kudibaniswa nokuphuhliswa kwe-IBS, ngelixa i-probiotics - iphila, i-microorganisms ephilileyo efumaneka kukutya okuthile - inokunceda ukukhulula iimpawu.
- Impilo yentliziyo. Iibhaktheriya eziphilileyo ze-gut zinokunceda ukwandisa amanqanaba e-cholesterol ye-HDL enempilo yentliziyo, ngelixa iintlobo ezinobungozi zinokuvelisa i-artery-ezonakalisa iikhompawundi ezifaka isandla kwisifo senhliziyo.
Ukutya okunamafutha aphezulu, njengokutyebileyo kokutya okunamafutha, kunokonakalisa i-gut microbiome ngokwandisa inani leebhaktheriya ezingenampilo zamathumbu kunye nokunciphisa inani leempilo. Olu tshintsho lunokunxulunyaniswa nokutyeba ngokugqithiseleyo nezinye izifo ezingapheliyo ezifana nomhlaza, isifo sentliziyo, isifo seswekile nesifo sikaParkinson. Nangona kunjalo, uphando olongezelelweyo malunga nokutya kunye nempilo yamathumbu iyafuneka.
Oku kunokukhokelela ekuzuzeni ubunzima kunye nokutyeba
Ukutya okunamafutha okulungiselelwe ngamafutha amaninzi kunokubangela ukuzuza ubunzima ngenxa yomxholo wekhalori ephezulu. Ngokomzekelo, iitapile encinci ebhakiweyo (i-100 grams) iqulethe i-93 calories kunye ne-0.1 grams yamanqatha, ngelixa inani elifanayo leefrimu zaseFransi liqulethe i-312 calories kunye ne-15 grams yamafutha.
Izifundo zoqwalaselo zinxulumanise ukusetyenziswa okuphezulu kokutya okuqhotsiweyo kunye nokutya okukhawulezayo kumazinga onyuso okufumana ubunzima kunye nokutyeba. Ukutyeba kakhulu kunxulunyaniswa neemeko ezininzi zempilo ezingalunganga, kubandakanya nesifo sentliziyo, isifo seswekile, isifo sohlangothi, kunye nomhlaza. Ngokukodwa, ukutya okuphezulu kwamafutha e-trans kunokubangela ubunzima.
Amafutha e-Trans akhiwa xa i-oyile yemifuno iguqulwa ngokwemichiza ukuze ihlale iqinile kwiqondo lokushisa. Ngaphandle kwemithetho yokusetyenziswa kwazo, zisafumaneka kuninzi lokutya okunamafutha ngenxa yokusetyenziswa kweoyile yemifuno ene-hydrogenated kwi-frying kunye nokulungiswa kokutya. Izifundo zezilwanyana zibonisa ukuba amafutha e-trans angakhokelela ekuzuzeni ubunzima obuncinci-nangona ngaphandle kokugqithiswa kweekhalori.
Ukongezelela, uphando lwe-8 lweminyaka yabasetyhini be-41518 lufumene ukuba abo babenobunzima obukhulu bafumana i-1 kg eyongezelelweyo kwi-1% yokwanda kwe-trans-fat intake. Nangona ezinye izifundo azizange ziqinisekise oku kufunyaniswayo, ukusetyenziswa rhoqo kokutya okunamafutha kunokuphazamisa ukulawula ubunzima.
Inokunyusa umngcipheko wesifo senhliziyo kunye ne-stroke
Ukutya okunamafutha kunempembelelo embi kwimpilo yentliziyo. Ngokomzekelo, ukutya okuqhotsiweyo kuye kwaboniswa ukwandisa uxinzelelo lwegazi, ukunciphisa i-HDL (elungileyo) i-cholesterol, kwaye kukhokelela ekuzuzeni ubunzima kunye nokukhuluphala, okuhambelana nesifo senhliziyo. Umzekelo, uphando lubonisa ukuba iitshiphusi zetapile zonyusa ukudumba kwaye zinokuba negalelo kwisifo sentliziyo.
Ukongezelela, umngcipheko wakho wesifo senhliziyo unokunxulumana nokuba udla kangakanani ukutya okuthosiweyo. Olunye uphando lufumene ukuba abafazi abadla i-1 okanye ngaphezulu kweentlanzi eziqhotsiweyo ngeveki babenomngcipheko ophezulu we-48% wokungaphumeleli kwentliziyo kunabo badla nje i-1-3 inkonzo ngenyanga. Kwesinye isifundo, abantu abadla i-2 okanye ngaphezulu kweentlanzi ezithosiweyo ngeveki babenomngcipheko ophezulu we-63% wokuhlaselwa yintliziyo okanye ukubetha kwentliziyo kunabo badla i-1 okanye i-servings encinci ngenyanga.
Ukongezelela, uphononongo olukhulu lwabantu abangama-6,000 kumazwe angama-22 lwanxulumanisa ukutyiwa kokutya okuqhotsiweyo, ipizza, namashwamshwam anetyuwa kukwanda kwe-16% kumngcipheko wokufa sistrowuku.
Inokunyusa umngcipheko wesifo seswekile
Ukutya okunamafutha kunokunyusa umngcipheko wokuphuhlisa uhlobo lwe-2 yeswekile. Ukutya ukutya okukhawulezayo, okungabandakanyi nje kuphela ukutya okunamafutha kodwa kunye neziselo ezineswekile, kukhokelela ekutyeni okunekhalori eninzi, ukutyeba, ukulawula iswekile egazini, kunye nokudumba okwandileyo.
Ngapha koko, ezi zinto zonyusa umngcipheko wohlobo lwe-2 yeswekile kunye nesifo se-metabolic syndrome, iqela leemeko ezibandakanya ukutyeba, uxinzelelo lwegazi oluphezulu, kunye noshukela ophezulu wegazi. Ngokomzekelo, uphando olukhulu lokuqwalasela lubonise ukuba ukutya ukutya okuthosiweyo ngamaxesha angama-1-3 ngeveki kwandisa umngcipheko wohlobo lwe-2 yeswekile nge-15%, kodwa i-7 okanye amaxesha amaninzi ngeveki kwandisa umngcipheko nge-55%.
Olunye uphononongo lufumene ukuba abantu abatya ukutya okukhawulezayo ngaphezu kwesibini ngeveki babenethuba eliphindwe kabini lokuphuhlisa i-insulin, enokuba ngumanduleli wesifo seswekile, xa kuthelekiswa nalabo badla ngaphantsi kweveki enye.
Inokubangela i-acne
Abantu abaninzi banxulumanisa ukutya okunamafutha kunye namaqhakuva kunye namaqhakuva. Ngapha koko, uphononongo lunxulumanise ukutya kwaseNtshona, okutyebileyo kwiicarbohydrate ezisulungekisiweyo, ukutya okukhawulezayo, nokutya okunamafutha, namaqhakuva. Abanye abaphandi bacetyisa ukuba ukutya okungalunganga kunokuchaphazela ukubonakaliswa kofuzo kunye nokuguqula amanqanaba ehomoni, okunegalelo ekuphuhliseni i-acne.
Izidlo zaseNtshona ezinomlinganiselo ophezulu we-omega-6 ukuya kwi-omega-3 fatty acids nazo zingabangela ukwanda kokuvuvukala okukhokelela kwi-acne. I-Omega-3s ifumaneka kwiintlanzi ezinamafutha, i-algae, kunye namantongomane, kunye ne-omega-6s ifumaneka kwioli yemifuno, i-nuts, kunye nembewu.
Ioyile ezisetyenziselwa ukuqhotsa ukutya okunamafutha ziqulathe izixa eziphezulu ze-omega-6 kwaye ke ngoko zinokuba negalelo ekungalinganini kulo mlinganiselo. Okunye ukutya okunamafutha, okufana needonathi eziqhotsiweyo, zikwatyebile kwiicarbohydrates ezisulungekileyo. Ezi ziswekile kunye neenkozo ezisulungekileyo ezingenayo ifayibha kunye nezondlo ezininzi.
Ekubeni ukutya okuneswekile kwandisa umsebenzi wamahomoni athile emzimbeni wakho, kuquka i-androgens kunye ne-insulin-efana ne-insulin factor 1 (IGF-1), banokufaka isandla kwi-acne ngokunyusa ukuveliswa kweeseli zesikhumba kunye neoli yendalo yesikhumba.
Inokuphazamisa ukusebenza kwengqondo
Ukutya okutyebileyo kukutya okunamafutha kunye nokutya okunamafutha kunokubangela iingxaki ekusebenzeni kwengqondo. Ukufumana ubunzima, uxinzelelo lwegazi oluphezulu, kunye nesifo se-metabolic ezinxulumene nokutya okunamafutha zikwanxulunyaniswa nomonakalo kwisakhiwo sakho sobuchopho, izicubu kunye nomsebenzi.
Ukongezelela, ukutya okuphezulu kwi-trans fats kudibaniswa nokusebenza kwengqondo engasebenzi kakuhle. Olunye uphononongo lwabantu abadala be-1,018 lufumene ukuba yonke igram ye-fat fat etyiwayo ngosuku iphazamisa ukukhumbula igama, ebonisa umonakalo wememori. Ukongeza, kuphononongo lwabasetyhini abangama-38, ukuthathwa okuphezulu kwamafutha agcweleyo kunye ne-trans yadityaniswa nokukhunjulwa kwegama elibi kunye nokuqondwa ukongezelela ekusebenzeni okuphantsi kwimisebenzi yendawo.
Ekugqibeleni, ukuphononongwa kwezifundo ze-12 ezidibanisa amafutha agqithisiweyo kunye neengqinisiso kumngcipheko we-dementia, nangona ezinye iziphumo zaziphikisana.
