Ingabe Ibhotela Liphilile? Impendulo Yokugcina

-Delile

• Ngakho-ke, Amafutha Agcwele Avela Kubhotela Kuhle?
• Uhlobo Lwebhotela Okufanele Uludle (Ngokulinganisela)
• Buyekeza kwe-

Kwakukhona isikhathi hhayi kudala lapho ibhotela lalingalungile kuwe. Kepha manje, abantu babutha "ukudla kwezempilo" kusoso sabo esihlwanyelwe-okusanhlamvu baphonsa ama-slabs alo ekhofi labo. (Yebo, abanye bathi ibhotela empeleni alilibi kangako kuwe.) Ngani? "Konke lokhu kuya ngombono wesayensi ngamafutha agcwele," kusho isazi sezokudla esibhalisiwe esizinze eSt. Alex Caspero. Futhi into ukuthi, okuningi kwalokho ebesicabanga ukuthi sikwazi ngamafutha agcwele akulungile.

Amafutha akwenza ukhuluphale-kwakuwukucabanga okulula ukuwenza, futhi lokho abacwaningi abaningi kanye nezazi zokudla okunomsoco ababekholelwa ngokuqinile amashumi eminyaka. Babekholelwa nokuthi amafutha, noma, ngokunembile, amafutha agcwele (ibhotela elinamaningi), anda ingozi yesifo senhliziyo. Bekungumbono ovele ocwaningweni lwenhliziyo iFramingham, olwaqala ngo-1948. Lolu cwaningo lwabeka kabi amanoni, kepha ongoti abaningi manje bathi lolu cwaningo lwalunamaphutha. Olunye uvivinyo olukhulu olulawulwayo lomtholampilo olungcolisa amanoni agcwele, iMinnesota Coronary Experiment (eyaqala ngo-1968 kuya ku-1973) nayo isanda kubizwa BMJ njengamaphutha.

Unyaka we-2014 Izitatimende Zemithi Yangaphakathi ukuhlaziywa kwe-meta kwabantu abangaphezu kwesigamu sesigidi abatholanga ukuxhumana phakathi kokunyuka kokudla okusetshenzisiwe kwamafutha nesifo senhliziyo. Futhi lapho ososayensi baseHarvard T.H. I-Chan School of Public Health ihlanganise izifundo zangaphambilini ezichaza izindlela zokudla kanye nemiphumela yokuncipha kwesisindo yabantu abangaphezu kuka-68,000, bathole ukuthi ukudla okunamafutha aphezulu empeleni kwakungcono kunezindlela ezinamafutha aphansi ekusizeni abantu ukuba banciphise isisindo futhi bakugcine kude. (Lokhu kuhumushela ekudleni kwe-LCHF njengokudla kwe-Atkins, okuye kwadunyiswa njengendlela yokunciphisa umzimba nokucabanga kabusha izitayela zamafutha aphansi zesikhathi esidlule.)

Kodwa-ke, okutholakele okusha kukhombisa ukuthi izifundo zokuqala ezingqongqoza amafutha agcwele kungenzeka ukuthi zazingenamaphutha nje, kungenzeka ukuthi zazinjalo ngenhloso inephutha. Amadokhumenti asanda kutholwa, ashicilelwe ku I-JAMA Imithi Yangaphakathi, kukhombisa ukuthi imboni kashukela empeleni yakhokhela ososayensi ngawo-1960 ukuthi basole amafutha agcwele njengembangela yesifo senhliziyo. Njengoba kwakuhlosiwe, wonke umuntu wayekholelwa ukuthi "amafutha agcwele amabi" hype, futhi i-low-fat craze yaqala. I-sugar biz inesandla kulowo mdlalo ngoba ukudla okunamafutha amancane kuvame ukufakwa ushukela ongeziwe ukukhulisa ukunambitheka okuntulekayo ngaphandle kwamafutha.

Izilinganiso zezempilo bezingezinhle. "Lapho umyalezo kumafutha agcwele usuphuma, sishintshe amafutha agcwele ngama-carbs acwengekile," kusho uCaspero. "Lokho kungenzeka ukuthi bekuyingozi kakhulu uma kukhulunywa ngengozi yesifo senhliziyo." Futhi impela kubi okhalweni lwamaMelika. Ngokombiko ovela ku-Trust for America's Health kanye ne-Robert Wood Johnson Foundation, iphesenti labantu abadala base-US abane-BMI engu-40 noma ngaphezulu (ebabeka esigabeni "njengabakhuluphele kakhulu") liye lenyuka eminyakeni engu-30 edlule, elihlanganisa cishe amaphesenti angu-8. labantu.

Futhi, uma kukhulunywa ngokufaka ibhotela esikhundleni, imargarini elungiswe ngokuhlekisa ayingcono. Phakathi kwezithako zayo eziningi ezenziwe umuntu kukhona uwoyela we-hydrogenated ngokwengxenye, i-Food and Drug Administration incoma ukuthi abathengi balinganisele ngangokunokwenzeka futhi izokwenqabela ukungezwa kunoma yikuphi ukudla ngemva komhla ka-June 18, 2018. Amafutha e-hydrogenated ngokwengxenye ayindlela engeyona eyemvelo yamafutha ashintshayo. kuxhunyaniswe nokuvuvukala, ukukhuluphala ngokweqile, kanye nezifo ezingamahlalakhona okubandakanya isifo senhliziyo, uhlobo lwesifo sikashukela esingu-2, ngisho nomdlavuza, kuchaza uKylene Bogden, MS, RDN, CSSD, isazi sokudla esidliwayo esibhalisiwe neCleveland Clinic Center for Functional Medicine.

Ngakho-ke, Amafutha Agcwele Avela Kubhotela Kuhle?

Uyawadinga amafutha ekudleni kwakho ukuze ube nempilo, futhi amafutha agcweleyo afaka ibhotela-nakanjani anendawo ekudleni okunomsoco, kusho uBogden.

Ngeshwa, uma unganakile, i-U.S ivamise ukweqisa ngomsoco wayo. Ikesi endaweni yamaphuzu: Umuntu waseMelika ojwayelekile njengamanje udla cishe ama-5.6 amakhilogremu webhotela ngonyaka, ngaphezu kwanoma yisiphi esinye isikhathi eminyakeni engama-40 edlule, ngokusho kwedatha evela e-American Butter Institute.

"Impela, kungenzeka kungabi yingozi njengoba besicabanga ngaphambili, kodwa angikancomi ukuthi siyihlanganise kukho konke," kusho uCaspero. "Ikona hhayi ukudla okunempilo futhi kusewumthombo ogxilile wamafutha nama-calories. Ngikhetha nokuthi abantu bathole iningi lamafutha emithonjeni yezitshalo efana namafutha omnqumo, acebile ngamafutha angenashukela uma kuqhathaniswa nalawo agcwele. "Lokhu kuhambisana nezinkombandlela zamanje zokudla kwabantu baseMelika, ezeluleka ukukhawulwa kwamafutha agcwele ibe ngaphansi kwamaphesenti ayi-10 wamakhalori ngosuku, ikakhulukazi ngokufaka amafutha agcwele esikhundleni samafutha.

Ngenkathi ucwaningo lwango-2016 olusuka eTufts University lukhombisa ukuthi ibhotela inobudlelwano obuthakathaka kuphela nobungozi bokufa kwabantu bonke, ayikhulisi amathuba okuba nesifo senhliziyo, futhi inganikeza nomphumela wokuvikela kancane ukuphinda uthayiphe isifo sikashukela sesi-2, ucwaningo lukhombisa ngokusobala ukuthi ama-fatty acids angathuthuki ayathuthuka impilo kanye nokunciphisa ingozi yokufa kulo lonke ibhodi. Futhi, ucwaningo lushicilelwe kufayela le- Ijenali YaseBrithani Yezokudla kukhombisa ukuthi lapho abantu beshintsha amafutha agcwele ezinhlobonhlobo ze-monounsaturated, banciphisa isisindo ngaphandle kokusika ama-calories. "Impikiswano ngebhotela ayivaliwe," kusho uCaspero. "Sekumpunga kakhulu kunakuqala."

Uhlobo Lwebhotela Okufanele Uludle (Ngokulinganisela)

Uma uzogcina induku efrijini lakho, ibhotela elenziwe ngotshani liyisilinganiso segolide, vumelana bobabili iBogden neCaspero. Lokho kungenxa yokuthi izinkomo ezondliwa ngotshani, kunokuba ummbila noma okusanhlamvu, futhi zikhuliswe ngokomzimba, zinamaphrofayli anamafutha anempilo.

Isibonelo, ucwaningo olushicilelwe kufayela le- Ijenali yaseMelika Yezempilo Yomtholampilo kukhombisa ukuthi ubisi oluvela emadlelweni okondla izinkomo zobisi luqukethe kakhulu i-linoleic acid (CLA), i-asidi engafakwanga amafutha-nokuthi abantu abaningi be-CLA bathola ubisi, kwehlisa ingozi yokuhlaselwa yisifo senhliziyo. UBogden uphawula ukuthi ubisi oluvela ezinkomeni ezondliwe ngotshani luphakeme futhi lunothe ngama-omega-3 fatty acids, angazuzi nje inhliziyo kepha amazinga okuvuvukala jikelele kanye nempilo.

Uthi: “Uyilokho okudlayo, futhi uwukudla kwakho. "Kuzo zonke izinyathelo, kungcono ukuthi lokho kudla kube ngokwemvelo ngangokunokwenzeka." Uma nje wenza lokho, akufanele ucabange kakhulu ngemikhuba yakho yebhotela. Eqinisweni, ocwaningweni lwe-Tufts olushiwo ngaphambilini lwango-2016, abacwaningi baphethe ngokuthi ayikho inzuzo yangempela yokulungisa ukudla ngendlela eyodwa noma enye.

"Inani elincane lebhotela elondliwa ngotshani lilungile, induku yalo nsuku zonke ayikho," kusho uCaspero. "Uma nje usebenzisa umthetho othi 'konke ngokulinganisela', ulungile."

Buyekeza kwe-