Zamkatimu
Zotsatira za thanzi la mafuta odzaza ndi nkhani zomwe zimatsutsana.
M’mbuyomu, anthu ambiri ankakhulupirira kuti mafuta odzaza ndi mafuta ndiwo amayambitsa matenda a mtima. Masiku ano, asayansi sakhulupirira kotheratu.
Chinthu chimodzi ndi chodziwikiratu: mafuta odzaza si mchere umodzi. Ndi gulu la mitundu yosiyanasiyana yamafuta acid okhala ndi zotsatira zosiyanasiyana pa thanzi ndi metabolism.
Nkhaniyi ikuyang'ana mozama za 10 zodziwika bwino zamafuta acids, kuphatikiza zomwe zimakhudza thanzi lawo komanso zakudya.
Kodi saturated mafuta ndi chiyani?
Mafuta okhuta ndi osatha ndi magulu awiri akuluakulu amafuta.
Maguluwa amasiyana pang'ono ndi mapangidwe awo a mankhwala ndi katundu. Mwachitsanzo, mafuta a saturated nthawi zambiri amakhala olimba pa kutentha kwa chipinda, pamene mafuta osadzaza amakhala amadzimadzi.
Zakudya zazikulu zamafuta okhuta ndi nyama yamafuta, mafuta anyama, tallow, tchizi, kirimu, mafuta a kokonati, mafuta a kanjedza ndi batala wa koko.
Mafuta onse amapangidwa ndi mamolekyu otchedwa fatty acids, omwe ndi unyolo wa maatomu a carbon. Mitundu yosiyanasiyana yamafuta odzaza mafuta amasiyanitsidwa ndi kutalika kwa unyolo wa kaboni.
Nawa mafuta acids omwe amapezeka kwambiri m'zakudya za anthu:
- Stearic acid: 18 maatomu a carbon
- Palmitic acid: 16 maatomu a carbon
- Myristic acid: 14 maatomu a carbon
- Lauric acid: 12 maatomu a carbon
- Capric acid: 10 maatomu a carbon
- Caprylic acid: 8 maatomu a carbon
- Caproic acid: 6 maatomu a carbon
Sikovuta kupeza mafuta acids ochuluka kuposa awa m'zakudya.
Mafuta amafuta acids okhala ndi maatomu a kaboni osakwana asanu ndi limodzi amatchedwa .
Izi zimapangidwa pamene mabakiteriya a m'matumbo afufuma. Amapangidwa m'matumbo anu kuchokera ku ulusi womwe mumadya ndipo amapezekanso pang'onopang'ono muzakudya zina zofufumitsa.
SOMMAIRE Mafuta a saturated ndi amodzi mwa magulu awiri akuluakulu amafuta. Zakudya zodziwika bwino zamafuta acids monga stearic acid, palmitic acid, myristic acid, ndi lauric acid.
Kodi mafuta odzaza amakhudza bwanji thanzi?
Asayansi ambiri tsopano amavomereza kuti mafuta a saturated sali owopsa monga momwe ankakhulupirira poyamba.
Umboni umasonyeza kuti samayambitsa matenda a mtima, ngakhale kuti ntchito yawo yeniyeni ikutsutsanabe ndikuphunziridwa (, ).
Komabe, m’malo mwa mafuta okhutiritsa ndi mafuta osatha, monga , kungachepetse chiopsezo cha matenda a mtima (, ).
Izi sizikutanthauza kuti mafuta odzaza ndi opanda thanzi. Izi zikungosonyeza kuti mafuta ena osatha amathandizira ku thanzi lanu.
Pachifukwa ichi, kudya mafuta ochepa osatulutsidwa mwina si lingaliro labwino. Kuti muchepetse chiwopsezo cha matenda a mtima, onetsetsani kuti mafuta osakwanira amapanga gawo lalikulu lamafuta omwe mumadya.
Poyerekeza, m'malo mwa mafuta odzaza ndi chakudya sikuthandiza pa thanzi. Zimasinthanso mbiri ya lipid yanu yamagazi, yomwe ndi muyeso wa lipids m'magazi anu, monga triglycerides ().
Ngakhale zikuwonekeratu kuti mafuta ena odzaza mafuta amatha kuonjezera LDL cholesterol (cholesterol choipa), kugwirizana pakati pa milingo ya mafuta m'thupi ndi matenda a mtima ndizovuta kwambiri.
Mwachitsanzo, mafuta odzaza amachulukitsa tinthu tating'ono ta LDL cholesterol particles, zomwe sizigwirizana kwambiri ndi matenda a mtima monga tinthu tating'onoting'ono (, ).
SOMMAIRE Mafuta okhuta sizowopsa monga momwe amaganizira kale. Umboni wowonjezereka ukusonyeza kuti palibe kugwirizana kwakukulu pakati pa mafuta odzaza ndi matenda a mtima.
1. Stearic acid
Stearic acid ndiye mafuta achiwiri omwe amapezeka kwambiri muzakudya zaku America ().
Poyerekeza ndi ma carbohydrate kapena mafuta ena odzaza, stearic acid amachepetsa cholesterol ya LDL (yoyipa) pang'ono kapena amakhala ndi zotsatirapo zandale. Momwemo, ikhoza kukhala yathanzi kuposa mafuta ena ambiri odzaza (, , ).
Kafukufuku akuwonetsa kuti thupi lanu limasintha pang'ono stearic acid kukhala oleic acid, mafuta athanzi osatha. Komabe, malinga ndi ziwerengero zina, chiwerengero cha kutembenuka ndi 14% yokha ndipo sichingakhale chofunikira kwambiri pa thanzi (,).
Gwero lalikulu lazakudya la stearic acid ndimafuta anyama. Mafuta a Stearic acid nthawi zambiri amakhala ochepa m'mafuta amasamba, kupatula batala wa cocoa ndi mafuta a kanjedza.
Stearic acid amaonedwa kuti ndi mafuta abwino kwambiri ndipo sakuwoneka kuti awonjezera chiopsezo cha matenda a mtima.
Izi zinapezeka kuti ndizowona ngakhale mu kafukufuku wamasiku 40 mwa anthu omwe kudya kwawo kwa stearic acid kunali mpaka 11% ya chiwerengero chawo cha caloric ().
SOMMAIRE Stearic acid ndi mafuta achiwiri omwe amapezeka kwambiri muzakudya zaku America. Zikuoneka kuti zilibe ndale pa mbiri yanu yamagazi a lipid.
2. Palmitic acid
Palmitic acid ndi mafuta omwe amapezeka kwambiri muzomera ndi nyama.
Asidiyu akhoza kuwerengera theka la mafuta odzaza mafuta ku United States ().
Zakudya zolemera kwambiri ndizo, koma palmitic acid imapanganso pafupifupi gawo limodzi mwa magawo anayi a mafuta a nyama yofiira ndi mkaka.
Poyerekeza ndi chakudya chamafuta ndi mafuta osatulutsidwa, asidi a palmitic amachulukitsa mafuta m'thupi ndi LDL (zoipa) cholesterol popanda kukhudza HDL (chabwino) cholesterol (, , ).
Miyezo yambiri ya LDL cholesterol ndi chinthu chodziwika bwino cha chiopsezo cha matenda a mtima.
Komabe, si cholesterol yonse ya LDL yomwe ili yofanana. Zizindikiro zolondola kwambiri za matenda a mtima ndi kukhalapo kwa tinthu tambiri ta LDL ndi tinthu tating'ono tating'ono ta LDL (,,,).
Ngakhale palmitic acid imachulukitsa kuchuluka kwa LDL cholesterol, izi zimachitika makamaka chifukwa cha kuchuluka kwa tinthu tating'ono ta LDL. Ofufuza ambiri amaona kuti tinthu tating'ono ta LDL tinthu tating'onoting'ono tating'onoting'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono ta LDL, ngakhale ena amatsutsa (,,).
Linoleic acid, mtundu wamafuta osakhazikika, akadyedwa nthawi imodzi, amatha kuthana ndi zovuta zina za palmitic acid pa cholesterol ().
Palmitic acid imathanso kukhudza mbali zina za metabolism yanu. Kafukufuku wa mbewa ndi anthu akuwonetsa kuti kudya kwambiri kwa palmitic acid kumatha kuwononga malingaliro ndikuchepetsa kuchita masewera olimbitsa thupi (, ).
Kafukufuku wambiri wa anthu akusonyeza kuti kudya kwambiri palmitic acid kumachepetsa kuchuluka kwa ma calories omwe mumawotcha, poyerekeza ndi kudya mafuta ambiri osatha, monga oleic acid (, , ).
Mbali izi za palmitic acid ziyenera kuphunziridwa mozama tisanadziwe zomveka bwino.
SOMMAIRE Palmitic acid ndiye mafuta ambiri odzaza mafuta, omwe amawerengera theka la mafuta odzaza omwe amadyedwa ku United States. Imachulukitsa cholesterol ya LDL (cholesterol yoyipa) popanda kukhudza cholesterol ya HDL (yabwino).
3. Myristic acid
Myristic acid imayambitsa kuwonjezeka kwakukulu kwa cholesterol yonse ndi LDL (zoyipa) cholesterol poyerekeza ndi palmitic acid kapena chakudya. Komabe, sizikuwoneka kuti zimakhudza milingo ya cholesterol ya HDL (yabwino) (,).
Zotsatirazi ndi zamphamvu kwambiri kuposa za palmitic acid. Komabe, monga palmitic acid, myristic acid ikuwoneka kuti imakulitsa milingo yanu ya tinthu tating'ono ta LDL, zomwe asayansi ambiri amaziona kukhala zosadetsa nkhawa kwambiri ().
Myristic acid ndi mafuta acid osowa kwambiri, omwe sapezeka muzakudya zambiri. Komabe, zina zili ndi ndalama zokwanira.
Ngakhale mafuta a kokonati ndi palm kernel ali ndi kuchuluka kwa myristic acid, amaperekanso mitundu ina yamafuta, yomwe imatha kuthana ndi zotsatira za myristic acid pazambiri zamagazi anu.
SOMMAIRE Myristic acid ndi unyolo wautali wodzaza mafuta acid. Imawonjezera cholesterol ya LDL kuposa mafuta ena amafuta.
4. Lauric acid
Ndi maatomu 12 a carbon, lauric acid ndiye wautali kwambiri wamafuta acids apakati.
Amachulukitsa cholesterol yathunthu kuposa mafuta ena ambiri. Komabe, chiwonjezekochi makamaka chifukwa cha kuchuluka kwa HDL (yabwino) cholesterol.
Mwa kuyankhula kwina, lauric acid imachepetsa kuchuluka kwa cholesterol yonse poyerekeza ndi cholesterol ya HDL. Zosinthazi zimagwirizana ndi kuchepa kwachiwopsezo cha ().
M'malo mwake, lauric acid ikuwoneka kuti ili ndi zotsatira zopindulitsa kwambiri pamilingo ya HDL ya cholesterol kuposa mafuta ena aliwonse odzaza mafuta ().
Lauric acid imapanga pafupifupi 47% yamafuta a kanjedza ndi 42% yamafuta a kokonati. Poyerekeza, mafuta ena omwe amagwiritsidwa ntchito nthawi zambiri amakhala ochepa chabe.
SOMMAIRE Lauric acid ndiye mafuta amtundu wautali kwambiri apakati. Ngakhale kuti imachulukitsa kwambiri mafuta a kolesterolini, izi makamaka chifukwa cha kuwonjezeka kwa cholesterol ya HDL, yomwe imakhala yopindulitsa ku thanzi lanu.
5–7. Caproic, caprylic ndi capric acid
Caproic, caprylic ndi capric acids ndi ma medium-chain fatty acids (MCFA).
Mayina awo amachokera ku liwu Lachilatini lakuti “capra,” kutanthauza “mbuzi yaikazi.” Nthawi zina amatchedwa capra mafuta acids, chifukwa cha kuchuluka kwawo mu.
MCFAs zimapukusidwa mosiyana ndi unyolo wautali mafuta zidulo. Amatengeka mosavuta ndikutumizidwa ku chiwindi chanu, komwe amapangidwa mwachangu.
Umboni ukusonyeza kuti MCFAs ikhoza kukhala ndi zotsatirazi:
- Kulemera. Kafukufuku wambiri amasonyeza kuti akhoza kuwonjezera pang'ono chiwerengero cha ma calories omwe mumawotcha ndi kulimbikitsa, makamaka poyerekeza ndi mafuta amtundu wautali (, , , , ).
- Kuchuluka kwa insulin sensitivity. Umboni wina ukuwonetsa kuti ma MCFAs amawonjezera chidwi cha insulin, poyerekeza ndi mafuta amtundu wautali ().
- Anticonvulsant zotsatira. Ma MCFA, makamaka capric acid, amatha kukhala ndi zotsatira za antiepileptic, makamaka akaphatikizidwa ndi (, , ).
Chifukwa cha ubwino wawo wathanzi, ma MCFA amagulitsidwa mu mawonekedwe owonjezera, otchedwa . Mafutawa nthawi zambiri amakhala ndi capric acid ndi caprylic acid.
Capric acid ndiyofala kwambiri mwa izi. Amapanga pafupifupi 5% yamafuta a kanjedza ndi 4% yamafuta a kokonati. Mafuta ang'onoang'ono amapezeka m'mafuta anyama. Apo ayi, ndizosowa muzakudya.
SOMMAIRE Capric, caprylic ndi caproic acid ndi mafuta apakati omwe ali ndi katundu wapadera. Atha kulimbikitsa kuchepa thupi, kukulitsa chidwi cha insulin komanso kuchepetsa chiopsezo cha khunyu.
8-10. Short-chain mafuta acids
Mafuta ochuluka omwe ali ndi maatomu a carbon osakwana asanu ndi limodzi amatchedwa (SCFA).
Ma SCFA ofunikira kwambiri ndi awa:
- Butyric acid: 4 maatomu a carbon
- Propionic acid: 3 maatomu a carbon
- Acetic acid: 2 maatomu a carbon
Ma SCFA amapanga pamene mabakiteriya opindulitsa a m'matumbo amayatsa ulusi m'matumbo anu.
Zakudya zawo ndizochepa poyerekeza ndi kuchuluka kwa ma SCFA omwe amapangidwa m'matumbo anu. Sapezeka muzakudya ndipo amapezeka pang'ono m'mafuta amkaka ndi zakudya zina zofufumitsa.
Ma SCFA ali ndi udindo pazabwino zambiri zathanzi zomwe zimakhudzana ndi kudya kwa fiber. Mwachitsanzo, butyric acid ndi gwero lofunikira lazakudya zama cell omwe ali m'matumbo anu ().
Mitundu ya fiber yomwe imalimbikitsa kupanga mafuta afupiafupi amatchedwa . Zimaphatikizapo pectin, inulin ndi arabinoxylan (,).
SOMMAIRE Mafuta ang'onoang'ono odzaza mafuta acids amatchedwa short-chain fatty acids (SCFAs). Amapanga mabakiteriya ochezeka akayatsa ulusi m'matumbo anu ndipo amakhala ndi mapindu ambiri azaumoyo.
Mfundo yofunika kwambiri
Mitundu yosiyanasiyana yamafuta acids imakhala ndi zotsatira zosiyanasiyana pa thanzi.
Kafukufuku wambiri adawona zotsatira za thanzi lonse, popanda kusiyanitsa mitundu yosiyanasiyana.
Umboniwo umakhala ndi maphunziro owunikira omwe amafufuza mayanjano. Ambiri a iwo amagwirizanitsa kudya kwambiri kwa mafuta odzaza ndi chiwopsezo chowonjezereka cha matenda a mtima, koma umboni siwogwirizana.
Ngakhale kuti mitundu ina ya mafuta odzaza ndi unyolo wautali ingakweze cholesterol yanu ya LDL (cholesterol yoyipa), palibe umboni wokhutiritsa wakuti uliwonse wa iwo umayambitsa matenda a mtima. Kafukufuku wina wapamwamba kwambiri akufunika.
Komabe, mabungwe ambiri azaumoyo amalangiza anthu kuti achepetse kudya kwamafuta okhathamira ndikuwalowetsa m'malo mwa mafuta osatha.
Ngakhale kuti zotsatira zovulaza za mafuta a saturated akadali nkhani yotsutsana, ambiri amavomereza kuti kuchotsa mafuta a saturated ndi mafuta osatha kuli ndi ubwino wa thanzi la mtima.