Takaudzwa kuti mafuta akaguta haana kunaka.
Zvinonzi inokwidza cholesterol mazinga uye kukonzera kurwisa kwemoyo.
Zvisinei ... zvidzidzo zvakawanda zvemazuva ano zvinoratidza kuti chokwadi chakaoma kupfuura icho.
Ichi chinyorwa chinotarisa zvakadzama mafuta akazara uye kuti akanaka here kana akaipa kune hutano hwako.
Zviri mukati
Chii chinonzi saturated mafuta?
"Mafuta" ndiwo macronutrients.
Mune mamwe mazwi, kudya kwatinodya muhuwandu uye kunotipa simba.
Imwe neimwe adipose molecule inoumbwa ne glycerol molecule uye matatu mafuta acids ... iyo inogona kuzara, monounsaturated kana polyunsaturated.
Izvo "saturation" iyi ine chekuita nenhamba yeF mbiri zvisungo mumorekuru.
Saturated fatty acids haina zvisungo zviviri, monounsaturated fatty acids ine bond imwe kaviri, uye polyunsaturated fatty acids ine maviri kana anopfuura maviri bond bond.
Mufananidzo uyu unoratidza musiyano:
Mufananidzo source.
Imwe nzira yekutaura izvi ndeyekuti saturated fatty acids ane ese kabhoni (C) maatomu akazara "akazara" nemaatomu ehydrogen (H).
Zvokudya zvakakwirira mumafuta akazara zvinosanganisira nyama dzine mafuta, mafuta enguruve, zvigadzirwa zvemukaka zvine mafuta zvakadai sebhota nekrimu, kokonati, kokonati mafuta, mafuta emichindwe uye chokoreti yakasviba.
Muchokwadi, "mafuta" ane musanganiswa wemafuta acids akasiyana. Hapana mafuta pur akazara, akachena kana monounsaturated mafuta.
Kunyangwe zvikafu zvakaita semombe zvinewo huwandu hwakakura hwemonounsaturated uye polyunsaturated fatty acids (1).
Mafuta mazhinji akazara (senge bhotela) anowanzo kuve akasimba pakudziya kwekamuri, nepo mafuta mazhinji asina kuzara (semafuta omuorivhi) ari mvura pane tembiricha.
Kufanana nemamwe mafuta, mafuta akazara ane 9 makorikori pagiramu.
Mhedzisiro "Mafuta" akazara mafuta ane chikamu chepamusoro chemafuta akazara, asina zvisungo zviviri. Mafuta akazara akasimba pane tembiricha yekamuri.
Nei vanhu vachifunga kuti zvinokuvadza?
Muzana remakore rechi20, kwaiva nehosha huru yehosha yemwoyo muAmerica.
Chakanga chiri chirwere chisingawanzoitiki, asi nokukurumidza zvikuru chakakwira uye chikava chikonzero chikuru cherufu ... izvo zvichiri (2).
Vatsvakurudzi vakadzidza kuti kudya mafuta akazara kwairatidza kuwedzera cholesterol muropa.
Kuwana uku kwaive kwakakosha panguva iyoyo nekuti vaizivawo kuti cholesterol yakakwira yakabatana nenjodzi yemoyo.
Izvi zvakatungamirira kune inotevera hypothesis:
Kana mafuta akazara akawedzera cholesterol (A inokonzera B) uye cholesterol inokonzera chirwere chemwoyo (B inokonzera C), zvino zvinoreva kuti mafuta akazara anokonzera chirwere chemwoyo (A chinokonzera C).
Zvisinei, panguva iyoyo kwete kubva pauchapupu hwekuedza muvanhu.
Iyi fungidziro (inonzi "kudya-moyo hypothesis") yaive yakavakirwa pakufungidzira, data rekucherechedza, uye zvidzidzo zvemhuka (3).
Iyo Heart Diet hypothesis yakabva yave mutemo weveruzhinji mu1977, isati yamboratidzwa (4).
Kunyangwe isu tave neruzivo rwakakura rwekuyedza muvanhu, aya mafungidziro ekutanga venhema, vanhu vachiri kurayirwa kuti vadzivise mafuta akazara kuderedza dambudziko rechirwere chemwoyo.
Mhedzisiro Mafuta akaguta anofungidzirwa kuti anokonzera chirwere chemwoyo nekuwedzera cholesterol yeropa. Nekudaro, hapana humbowo hwekuyedza hwakambogadzira kubatana kwakananga pakati pemafuta akazara uye chirwere chemoyo.
Mafuta akaguta anogona kuwedzera LDL cholesterol (iyo "yakaipa"), asiwo HDL cholesterol ("yakanaka").
Zvakakosha kuziva kuti izwi rekuti "cholesterol" rinowanzoshandiswa zvisina kunaka.
HDL neLDL, "yakanaka" uye "yakaipa" cholesterols, haisi cholesterol chaiyo ... mapuroteni anotakura cholesterol, anonzi lipoprotein.
LDL inomirira low-density lipoprotein uye HDL inomirira high-density lipoprotein. Yese "cholesterol" yakafanana.
Pakutanga, masayendisiti akangoyera "yakazara" cholesterol, iyo inosanganisira cholesterol muLDL uye HDL. Gare gare, vakaziva kuti nepo LDL yakabatanidzwa nengozi yakawedzerwa, HDL yakabatanidzwa nayo neb njodzi (5, 6, 7, 8, 9, 10).
"Yakazara" cholesterol chiratidzo chisina kukwana, nekuti inosanganisirawo HDL. Saka kuva nepamusoro (yekudzivirira) HDL kunobatsira kune yakakwira "yakazara" cholesterol.
Nemhaka yokuti mafuta akazara akawedzera mazinga eLDL, zvaiita sezvine musoro kufunga kuti zvaizowedzera ngozi yehosha yemwoyo. Asi masayendisiti akanyanya kufuratira chokwadi chekuti mafuta akazara anokwidza HDL.
Izvo zviri kutaurwa, tsvakiridzo nyowani yakaratidza kuti LDL haina hazvo "yakaipa" nekuti kune akasiyana subtypes eLDL (11, 12, 13, 14, 15, 16):
- Compact uye dense LDL: Aya madiki lipoprotein anogona kupinda nyore mumadziro etsinga, achitungamira kuhosha yemoyo.
- Yakafara LDL: Aya lipoprotein akakura uye ane fluffy uye haapindi nyore mutsinga.
Zvidiki, zvimedu zvakakora zvakare zvakanyanya mukana wekuita oxidize, inova nhanho yakakosha muhurongwa hwechirwere chemoyo (17, 18, 19).
Vanhu vane zvidimbu zvidiki zveLDL zvine njodzi yakapetwa katatu panjodzi yechirwere chemoyo zvichienzaniswa nevaya vane zvidimbu zvakakura zveLDL (20).
Saka ... kana tichida kuderedza ngozi yedu yehosha yemwoyo, isu tinonyanya kuda zvidimbu zveLDL zvakakura uye zvishoma sezvinobvira.
Heino chidimbu chinonakidza cheruzivo chinowanzo tsva ne "mainstream" nutritionists ... kudya mafuta akazara kunoita kuti LDL zvidimbu zviende kubva padiki, dense kusvika kuhombe (21, 22, 23).
Izvi zvinoreva kuti kunyange zvazvo mafuta akazara anogona kuwedzera zvishoma LDL, inoshandura LDL kuva benign subtype yakabatana nayo. neb njodzi yechirwere chemoyo.
Kunyangwe mhedzisiro yemafuta akazara paLDL haina kushamisira sezvaungafunga. Kunyange zvazvo vachiwedzera LDL munguva pfupi, zvidzidzo zvakawanda zvenguva refu zvekucherechedza hazviwani hukama pakati pekushandiswa kwemafuta akazara uye mazinga eLDL (24, 25, 26).
Zvinoitawo sezvinoenderana ne "kureba kweketani" yemafuta acid. Semuenzaniso, palmitic acid (16 kabhoni maatomu) inogona kuwedzera LDL, nepo stearic acid (18 kabhoni maatomu) haigone (27).
Masayendisiti zvino anonzwisisa kuti haisati ichingova bedzi pamusoro peiyo LDL yakasungirirwa kana kuti saizi, asiwo nhamba yezvikamu zveLDL (zvinonzi LDL-p) zvinoyangarara muropa.
Zvokudya zvakaderera-carb, izvo zvinowanzove zvakakwirira mumafuta akazara, zvinogona kuderedza LDL-p, nepo kudya kwakaderera-mafuta kunogona kuva nemigumisiro yakaipa uye. simudza LDL-p (28, 29, 30, 31).
Mhedzisiro Mafuta akazara anowedzera HDL cholesterol (iyo "yakanaka") cholesterol uye inoshandura LDL kubva padiki uye dense (yakaipa) kuenda kuhombe (LDL), kazhinji isina kunaka. Pakazara, mafuta akazara haakuvadze iyo lipid profiles muropa, zvinopesana nezvaimbotendwa.
Ko mafuta akazara anokonzera chirwere chemwoyo here?
Izvo zvinofungidzirwa zvinokuvadza zvinokonzerwa nemafuta akazara ndezvi: ibwe rekona nhungamiro yezvokudya zvemazuva ano.
Nechikonzero ichi, nyaya iyi yakawana mari yakawanda.
Zvisinei ... pasinei nemakumi emakore ekutsvakurudza uye mabhiriyoni emadhora akashandiswa, masayendisiti haasati akwanisa kuratidza kubatana kwakajeka.
Ongororo dzinoverengeka dzechangobva kuitika, kubatanidza data kubva kune dzimwe ongororo dzakawanda, dzakaratidza kuti hapana kubatana pakati pemafuta akazara uye chirwere chemoyo.
Izvi zvinosanganisira kuongororwa kwezvidzidzo zve21 zvinokwana 347 vatori vechikamu, yakabudiswa muna 747. Mhedziso yavo: Hapana zvachose kushamwaridzana pakati pemafuta akazara uye chirwere chemwoyo (2010).
Imwe wongororo yakabudiswa muna 2014 yakatarisa data kubva kuzvidzidzo makumi manomwe nematanhatu (zvese zvidzidzo zvekutarisa uye miedzo inodzorwa) ine huwandu hwevatori vechikamu 76. Havana kuwana chinongedzo pakati pemafuta akazara uye chirwere chemoyo (643).
Isu tinewo ongororo yakarongeka kubva kuCochrane Collaboration, iyo inosanganisa data kubva kune yakawanda randomized controlled trials.
Maererano nekudzidza kwavo, kwakabudiswa muna 2011, kuderedza mafuta akazara ane hapana mhedzisiro kana munhu akafa kana kufa nekuda kwechirwere chemoyo (34).
Zvisinei, vakawana izvozvo tsiva Mafuta akazara pamwe chete nemafuta asina kukwana akaderedza njodzi yezviitiko zvemwoyo (asi kwete rufu) ne14%.
Izvi hazvirevi kuti mafuta akazara "akaipa", asi kuti mamwe marudzi emafuta asina kukwana (kunyanya omega-3s) anodzivirira, asi mafuta akazara haana kwaakarerekera.
Naizvozvo iyo chikuru et meilleur Zvidzidzo zvemafuta akazara uye chirwere chemoyo zvinoratidza kuti hapana chinongedzo chakananga. Yaiva ngano kare kare.
Sezvineiwo, hurumende nemasangano ezvehutano "mainstream" anoita seasingadi kuchinja pfungwa uye kuramba achisimudzira dzidziso yekare ine mafuta mashoma.
Kuti udzidze zvakawanda, verenga wongororo iyi ye5 zvidzidzo zvenguva pfupi yapfuura pamafuta akazara uye hutano.
Mhedzisiro Kubatana pakati pemafuta akazara uye chirwere chemoyo chakadzidzwa zvakanyanya kwemakumi emakore, asi ongororo huru uye dzakanakisa dzinoratidza kuti hapana kushamwaridzana kwakakosha.
Kudya kwakaderera mumafuta akazara kune hutano hunobatsira here kana kukubatsira kuti urarame kwenguva yakareba?
Zvidzidzo zvakati wandei zvakaitwa pakudya kwakaderera-mafuta.
Uku ndiko kudya kunokurudzirwa ne USDA uye masangano makuru ehutano pasi rose.
Chinangwa chikuru chekudya uku ndechekuderedza kudyiwa kwemafuta akazara uye cholesterol.
Ichi chikafu chinokurudzirawo kuwedzera kushandiswa kwemichero, miriwo uye zviyo zvakakwana ... pamwe nekuderedza kushandiswa kwehuga.
Chirongwa cheWomen's Health Initiative ndicho chidzidzo chikuru chezvekudya munhoroondo. Ichi chaive chiyedzo chinodzorwa zvisina tsarukano chaisanganisira vakadzi ve46, vakakumbirwa kutevera kudya kwakaderera-mafuta.
Mushure memakore 7,5 kusvika ku8, musiyano wehuremu waingova 0,4 kg (1 pound) uye zero kusiyana kwechirwere chemoyo, kenza kana rufu (35, 36, 37, 38).
Zvimwe zvidzidzo zvakakura zvakasimbisa ... kudya kwakaderera-mafuta hakupi rubatsiro kune chirwere chemwoyo kana njodzi yekufa (39, 40).
Zvidzidzo zvakati wandei zvakatsiva mafuta akazara nemafuta emuriwo ane polyunsaturated zvakaratidza kuti vanhu vazhinji mumapoka emafuta emiriwo vakapedzisira vafa (41, 42).
Zvinonakidza kuona kuti kubva pakadhindwa kurudziro yekudya kwakaderera-mafuta, kuwanda kwekufutisa kwaputika (43):
Chati iyi inoratidza kuti denda rekufutisa rakatanga kubuda sekunge zano remafuta richikwira. Type 2 chirwere cheshuga chakatevera mushure menguva pfupi.
Hongu, girafu iyi yega hairatidze chero chinhu (kuwirirana hakurevi causation), asi zvine musoro kuti kutsiva chikafu chechinyakare sebhata nenyama nemafuta mashoma, shuga yakagadziriswa chikafu chine chekuita nazvo. .
Zvinonakidzawo kuona mumabhuku kuti munenge mune zvidzidzo zvose kuenzanisa "nyanzvi-inobvumirwa" kudya kwakaderera-mafuta kune mamwe madyiro (kusanganisira paleo, vegan, low-carb, uye kudya kweMediterranean), anorasikirwa (44, 45, 46, 47).
Mhedzisiro Zvidzidzo zvekudya kwakaderera-mafuta hazviratidzi njodzi yakaderedzwa yechirwere chemoyo kana kufa uye zvimwe zvidzidzo zvinoratidza kuti kutsiva mafuta akazara nemafuta emiriwo kunowedzera njodzi.
Vanhu vane mamwe mamiriro ekurapa vangangoda kuderedza mafuta akazara
Migumisiro yezvidzidzo zvizhinji inobva pamavhareji.
Zvidzidzo zvinoratidza pachena kuti, paavhareji, mafuta akazara haawedzere ngozi yehosha yemwoyo.
Nekudaro, mukati meavhareji aya, pane nzvimbo yekusiyana kwega.
Zvichida vanhu vazhinji havaoni mhedzisiro… nepo vamwe vaine njodzi yakaderedzwa nepo vamwe vaine njodzi yakawedzera.
Izvo zviri kutaurwa, vamwe vanhu vangangoda kuderedza mafuta akazara mukudya kwavo.
Izvi zvinosanganisira vanhu vane genetic disorder inonzi family hypercholesterolemia, pamwe nevanhu vane gene musiyano unonzi ApoE4 (48).
Nekufamba kwenguva, sainzi yegenetics ichawana nzira dzakawanda dzekuti kudya kunokanganisa kwedu njodzi yega yega kurwara.
Mhedzisiro Vamwe vanhu vangada kuderedza kudya kwavo kwemafuta akazara, kusanganisira vanhu vane mhuri hypercholesterolemia kana gene rinonzi ApoE4.
Mafuta akaguta akanakira kubika, uye zvikafu zvakakwirira mariri zvinowanzova zvine utano uye zvinovaka muviri
Mafuta akazara ane zvakakosha zvinobatsira zvisinganyanyi kutaurwa.
Somuenzaniso, mafuta akazara chakanakisisa kubika. Nekuda kwekuti ivo havana zvisungo zvakapetwa kaviri, vanoshingirira kukuvadzwa kwekupisa (49).
Mukupesana, polyunsaturated mafuta oxidize nyore kana kupisa (50).
Nokuda kwechikonzero ichi, kokonati mafuta, mafuta emafuta, uye bhotela isarudzo dzakanakisisa dzekubika, kunyanya nzira dzekubika dzekupisa dzakadai sefrying.
Zvokudya zvakasununguka zvakakwirira mumafuta akazara zvakare zvinowanzova zvine utano uye zvinovaka muviri, chero bedzi iwe uchidya unhu zvokudya zvisina kugadziriswa.
Izvi zvinosanganisira nyama yakadyiswa/yakasimudzwa, mukaka kubva kumombe dzakadyiswa uswa, chokoreti yakasviba, uye kokonati.
Mhedzisiro Mafuta akazara mafuta akanaka ekubikisa, uye zvokudya zvakakwirira mumafuta akazara zvinowanzova zvine utano uye zvinovaka muviri.
"Akaipa" Mafuta Aunofanira Kudzivisa SeDenda
Kune marudzi akawanda emafuta.
Zvimwe zvacho zvakatinakira, zvimwe zvisina kwazvakarerekera, nepo zvimwe zvinokuvadza zviri pachena.
Uchapupu hunoratidza kuti mafuta akazara uye monounsaturated akachengeteka zvakakwana uye zvichida ane hutano hwakakwana.
Zvisinei ... mamiriro acho akaoma zvishoma nemafuta e-polyunsaturated.
Kana zviri izvo, isu tine omega-3 uye omega-6.
Tinofanira kuwana aya marudzi maviri emafuta asidhi mune imwe chiyero, asi vanhu vazhinji vanodya zvakawandisa Omega-6 fatty acids nhasi (51).
Ipfungwa yakanaka kudya maomega-3s akawanda (sehove dzine mafuta), asi vanhu vazhinji vanenge vari nani pakuderedza kudya kwavo omega-6 (52).
Nzira yakanakisa yekuita izvi ndeyekudzivisa mbeu nemafuta emiriwo sesoya nemafuta ezviyo, pamwe nekudya zvakagadzikiswa zvine.
Imwe kirasi yemafuta, artificial trans mafuta, anokuvadzawo zvakanyanya.
Trans mafuta anogadzirwa nekufumura polyunsaturated muriwo mafuta kune kemikari maitiro anosanganisira kupisa kwakanyanya, hydrogen gasi, uye simbi inokonzeresa.
Zvidzidzo zvinoratidza kuti trans fatty acids inotungamira ku insulin kuramba, kuzvimba, kuunganidzwa kwemafuta emudumbu, uye zvakanyanya kuwedzera njodzi yechirwere chemoyo (53, 54, 55, 56).
Saka idya mafuta ako akazara, monounsaturated mafuta, uye omega-3s ... asi dzivisa mafuta emafuta uye mafuta emiriwo akagadzirwa sedenda.
Mhedzisiro Mafuta anokuvadza zvechokwadi mafuta ekufambisa uye akagadzirwa nemafuta emiriwo akapfuma mu omega-6 fatty acids.
Kupomera matambudziko matsva ehutano pazvokudya zvekare hazvina musoro
Vakuru vezvehutano vakashandisa chitsama chezviwanikwa vachidzidza kubatana pakati pemafuta akazara nechirwere chemoyo.
Pasinei nezviuru zvemasayendisiti, makumi emakore ebasa, uye mabhiriyoni emadhora akashandiswa, pfungwa iyi haisati yatsigirwa nouchapupu hwakanaka.
Iyo ngano yemafuta akazara haina kuratidzwa munguva yakapfuura, haina kuratidzwa nhasi uye haizombove… nekuti ndizvozvo. zvakashata flat.
Haisi ngano chete iyi HAIZWI kutsigirwa nehumbowo hwesainzi, inorambwa zviri nyore nepfungwa dzakapusa ...
Vanhu uye vanhu vasati vagara vave vachidya mafuta akazara kwemazana ezviuru (kana asiri mamiriyoni) emakore, asi denda rechirwere chemoyo rakatanga makore zana apfuura.
Kupomera matambudziko matsva ehutano pazvokudya zvekare hazvina musoro.