Ingabe Ukudla Okune-Fat-Low-Fat Kunempilo? Iqiniso Elimangazayo

-Delile

• Kuyini Ukudla Okune-Low-Low-Fat?
• Imiphumela Yezempilo Engaba Khona
• Isifo senhliziyo
• Thayipha 2 Isifo Sikashukela
• Ukukhuluphala ngokweqile
• I-Multiple Sclerosis
• Kungani Ukudla Kwe-Ultra-Low-Fat Kusebenza?
• Okusemqoka

Emashumini amaningi eminyaka, imihlahlandlela yokudla esemthethweni yeluleke abantu ukuthi badle ukudla okunamafutha aphansi, lapho amafutha abala cishe u-30% wokudla kwakho kwekhalori nsuku zonke.

Kodwa-ke, ucwaningo oluningi lubonisa ukuthi le ndlela yokudla akuyona isu eliphumelela kakhulu lokwehlisa isisindo esikhathini eside.

Izifundo ezinkulu nezinde kunazo zonke zikhombisa ukwehliswa okuncane kwesisindo futhi akunamthelela esifweni senhliziyo noma engcupheni yomdlavuza (, 2,,,).

Kodwa-ke, abasekeli abaningi bezidlo ezinamafutha aphansi abathi le miphumela inamaphutha, njengoba bebheka izincomo ezingama-30% zokudla amafutha azanele.

Esikhundleni salokho, basikisela ukuthi - ukuze ukudla okunamafutha aphansi kusebenze - amafutha akufanele akhe ngaphezu kwama-10% ama-calories akho ansuku zonke.

Lo mbhalo ubheka ngokuningiliziwe izidlo ezinamafutha amancane nemiphumela yazo yezempilo.

Kuyini Ukudla Okune-Low-Low-Fat?

Ukudla okunamafutha amancane kakhulu - noma okunamafutha aphansi kakhulu - akuvumeli ngaphezu kwama-10% ama-khalori emafutheni. Ibuye ibe namaprotheni aphansi kakhulu futhi iphezulu kakhulu kuma-carbs - cishe ne-10% ne-80% yama-calories ansuku zonke, ngokulandelana.

Ukudla okunamafutha amancane kakhulu kususelwa ezitshalweni futhi kukhawulela ukudla kwakho imikhiqizo yezilwane, njengamaqanda, inyama, nobisi olunamafutha agcwele ().

Ukudla kwezitshalo ezinamafutha aphezulu - kufaka phakathi uwoyela owengeziwe wezintombi, amantongomane, kanye nokwatapheya - nakho kuvame ukuvinjelwa, yize ngokuvamile kubonwa njengokuphilile.

Lokhu kungaba yinkinga, njengoba amafutha enza imisebenzi eminingana ebalulekile emzimbeni wakho.

Kungumthombo omkhulu wama-calories, kwakha ulwelwesi lwama-cell namahomoni, futhi kusiza umzimba wakho ukuthi uthathe amavithamini ancibilika njengamavithamini A, D, E, noK.

Futhi, amafutha enza ukudla kube mnandi. Ukudla okunamafutha amancane kakhulu ngokuvamile akujabulisi njengalowo olinganiselayo noma ophakeme kulesi sakhi.

Noma kunjalo, ucwaningo lukhombisa ukuthi i-ultra-low-fat diet ingaba nezinzuzo ezinhle kakhulu uma kuqhathaniswa nezimo ezithile ezinzima.

Ukudla okunamafutha amancane kakhulu - noma okunamafutha amancane kakhulu - kunikeza ngaphansi kwama-10% ama-calories kusuka emafutheni. Kukhawulela ukudla okuningi kwezilwane ngisho nokudla okunempilo okunamafutha aphezulu njengamantongomane nokwatapheya.

Imiphumela Yezempilo Engaba Khona

Ukudla okunamafutha amancane kakhulu kufundiwe kahle, futhi ubufakazi bukhombisa ukuthi bungaba lusizo uma kuqhathaniswa nezimo ezithile ezibucayi, ezibandakanya isifo senhliziyo, isifo sikashukela, ukukhuluphala ngokweqile kanye ne-multiple sclerosis.

Isifo senhliziyo

Ucwaningo lukhombisa ukuthi ukudla okunamafutha we-ultra-low kungathuthukisa izici eziningana ezibalulekile zesifo senhliziyo, kufaka phakathi (, 9,,,,):

• umfutho wegazi ophakeme
• i-cholesterol ephezulu yegazi
• amaprotheni aphezulu asebenza ngo-C, umaka wokuvuvukala

Ucwaningo olulodwa kubantu abayi-198 abanesifo senhliziyo luthole imiphumela ebabazekayo.

Ngu-1 kuphela wabantu abangu-177 abalandele indlela yokudla abathole umcimbi ohlobene nenhliziyo, uma kuqhathaniswa nabantu abangaphezu kuka-60% abangazange balandele indlela yokudla ().

Thayipha 2 Isifo Sikashukela

Ucwaningo oluningi lukhombisa ukuthi ukudla okunamafutha kakhulu, okunama-carb amaningi kungaholela ekuthuthukisweni kwabantu abane-type 2 diabetes (,,,,).

Isibonelo, ocwaningweni lwabantu abanesifo sikashukela sohlobo 2 ekudleni kwelayisi okunamafutha aphansi kakhulu, ababambiqhaza abangama-63 kwabangu-100 banciphisa amazinga abo kashukela ().

Ngaphezu kwalokho, ama-58% abantu abebencike ku-insulin ngaphambi kocwaningo bakwazi ukunciphisa noma ukumisa ukwelashwa kwe-insulin ngokuphelele.

Olunye ucwaningo luthi ukudla okunamafutha amancane kakhulu kungasiza kakhulu kubantu abanesifo sikashukela abangasancikile ku-insulin ().

Ukukhuluphala ngokweqile

Abantu abakhuluphele bangazuza futhi ngokudla ukudla okunamafutha amancane kakhulu.

Ukudla kwelayisi okunamafutha aphansi kakhulu kusetshenziselwe ukwelapha abantu abakhuluphele ngemiphumela emihle.

Ucwaningo olulodwa kubantu abangu-106 abakhuluphele kakhulu bathola ukuthi ababambiqhaza kulokhu kudla balahlekelwe amakhilogremu angu-140 (63.5 kg) ngokwesilinganiso - okungabonakala kumangaza ukudla ikakhulukazi okuqukethe ama-carbs acwengekile ().

I-Multiple Sclerosis

I-Multiple sclerosis (MS) isifo esizimele esithinta ubuchopho bakho, umgogodla nezinzwa ze-optic emehlweni akho.

Abantu abanalesi simo bangazuza ekudleni okunamafutha amancane kakhulu.

Ngo-1948, uRoy Swank waqala ukwelapha i-MS ngokudla okwakuthiwa yi-Swank.

Esifundweni sakhe esidume kakhulu, uSwank walandela abantu abayi-150 abane-MS iminyaka engaphezu kwengu-50. Imiphumela ikhombisa ukuthi i-ultra-low-fat diet inganciphisa ukuqhubeka kwe-MS (,).

Ngemuva kweminyaka engama-34, kuphela u-31% walabo ababenamathele ekudleni ababefile, uma kuqhathaniswa no-80% walabo abahlulekile ukulandela izincomo zakhe ().

Ukudla okunamafutha amancane kakhulu kungathuthukisa izinto ezinobungozi zesifo senhliziyo futhi kuzuzise abantu abanesifo sikashukela sohlobo 2, ukukhuluphala ngokweqile kanye ne-MS.

Kungani Ukudla Kwe-Ultra-Low-Fat Kusebenza?

Ukuthi empeleni noma kanjani ukudla okunamafutha we-fat kuyithuthukisa impilo akuqondakali kahle.

Abanye bathi imiphumela yokwehlisa umfutho wegazi kungenzeka ingaxhunyaniswa ngqo nokuqukethwe kwawo okunamafutha aphansi.

Isibonelo, ukudla kwelayisi kuncane kakhulu nge-sodium, engathinta kahle umfutho wegazi.

Ngokwengeziwe, kuyisidina futhi kuyabhebhetheka, okungadala ukuncipha okungahlosiwe ekudleni kwekhalori, njengoba abantu bengazizwa bethambekele ekudleni kakhulu ukudla okungabuyiseli.

Ukusika ama-calories kuvame ukuba nezinzuzo ezinkulu kukho kokubili isisindo nempilo ye-metabolic - noma ngabe usika ama-carbs noma amafutha.

Yize kungaqondakali ngokuphelele ukuthi kungani ukudla okunamafutha we-ultra-low kunezinzuzo zezempilo ezinamandla, kungahle kuhlobene nokuncipha okukhulu kokudla ikhalori kunokuncipha kwamafutha ikakhulukazi.

Okusemqoka

Ukudla okunamafutha amancane kakhulu kungasiza ekwelapheni izimo ezinzima, kufaka phakathi isifo sikashukela nesifo senhliziyo.

Kodwa-ke, ukulandela ukudla okuqinile okunamafutha amancane kakhulu ngokweqile ngokuhamba kwesikhathi, njengoba kungathandeki futhi kushoda ngokuhlukahluka.

Kungase kudingeke nokuthi ulinganisele ekudleni kwakho okunempilo kakhulu, njengenyama engacutshungulwanga, inhlanzi enamafutha, amaqanda, amantongomane, kanye namafutha omnqumo e-virgin.

Yize lokhu kudla kungazuzisa abantu abathile abanezimo ezibucayi zezempilo, kungenzeka ukuthi akudingekile kubantu abaningi.