Ingabe Amafutha Anelisiwe Ayimpilo?

-Delile

• Yini amafutha agcwele futhi kungani ithole i-rap embi?
• Umphumela wamafutha agcwele empilweni yenhliziyo
• Ukudla okunamafutha okwanelisayo kungakhuphula ubungozi besifo senhliziyo, kepha hhayi isifo senhliziyo uqobo
• Okunye ukukhathazeka ngokudla okunamafutha okugcwele
• Ingabe amafutha agcwele akanampilo?
• Amafutha agcwele njengengxenye yokudla okunempilo
• Okubalulekile

Imiphumela yamafutha agcwele empilweni ingenye yezihloko ezinempikiswano enkulu kukho konke ukondleka.

Ngenkathi abanye ochwepheshe bexwayisa ukuthi ukusebenzisa kakhulu - noma amanani alinganisiwe - kungayilimaza impilo, abanye bathi amafutha agcweleyo awalimazi ngokwemvelo futhi angafakwa njengengxenye yokudla okunempilo ().

Lo mbhalo uchaza ukuthi ayini amafutha agcwele futhi ungene ngokujulile kokutholakele kwakamuva ocwaningweni lwezondlo ukukhanyisa ngalesi sihloko esibalulekile futhi esivame ukuqondwa kabi.

Yini amafutha agcwele futhi kungani ithole i-rap embi?

Amafutha ayizinhlanganisela ezidlala indima ebalulekile ezicini eziningi zempilo yomuntu. Kunezigaba ezintathu eziyinhloko zamafutha: amafutha agcwele, amafutha angasuthisiwe, namafutha we-trans. Wonke amafutha akhiwe ngamakholomu e-carbon, hydrogen, ne-oxygen ().

Amafutha anelisiwe agcwele ama-molecule e-hydrogen futhi aqukethe izibopho ezilodwa kuphela phakathi kwama-molecule ekhabhoni. Ngakolunye uhlangothi, amafutha angasetshenziswanga anokuhlangana okungenani okukodwa okuphindwe kabili phakathi kwama-molecule ekhabhoni.

Lokhu kugcwaliswa kwama-molecule e-hydrogen kuholela ekutheni amafutha agcwele aqine ekamelweni lokushisa, ngokungafani namafutha angagcwali, njengamafutha omnqumo, avame ukuba uketshezi ekamelweni lokushisa.

Hlala wazi ukuthi kunezinhlobo ezahlukahlukene zamafutha agcwele kuye ngobude bawo bekhabhoni, kufaka phakathi ama-acid anama-short-, amade, aphakathi nendawo, kanye nochungechunge olude kakhulu - konke okunemiphumela ehlukile kwezempilo.

Amafutha anelisiwe atholakala emikhiqizweni yezilwane enjengobisi, ushizi nenyama, kanye namafutha asezindaweni ezishisayo, kufaka phakathi ukhukhunathi namafutha esundu ().

Amafutha anelisiwe avame ukufakwa ohlwini njengamafutha "amabi" futhi ajwayele ukuqoqwa namafutha aguqukayo - uhlobo lwamafutha olwaziwayo ukuthi ludala izingqinamba zezempilo - yize ubufakazi bemiphumela yezempilo yokudla okunamafutha agcwele bungaqedi.

Sekungamashumi eminyaka izinhlangano zezempilo emhlabeni wonke zincoma ukuthi kugcotshwe amafutha amaningi futhi kufakwe oyela bemifino abasebenza kakhulu, njengamafutha we-canola, ukunciphisa ubungozi besifo senhliziyo nokukhuthaza impilo yonke.

Ngaphandle kwalezi zincomo, amazinga esifo senhliziyo - axhumene nokudla okunamafutha agcwele - akhuphukile ngokuqinile, njengokukhuluphala kanye nezifo ezihlobene nawo, ezinjengesifo sikashukela sohlobo 2, abanye ochwepheshe abasola ngokweqile ngokudla okune-carb-rich, okugayiwe (,) .

Futhi, izifundo eziningi, kufaka phakathi ukubuyekezwa okukhulu, ziphikisana nezincomo zokugwema amafutha agcwele futhi esikhundleni salokho kudle owoyela bemifino nokudla okunothe kakhulu, okuholela ekudidekeni kwabathengi okuqinisekisiwe (,,).

Ngokwengeziwe, ochwepheshe abaningi baphikisa ngokuthi i-macronutrient eyodwa ayinakubekwa icala ngokuqhubeka kwezifo nokuthi lokho kudla kukonke yikona okubalulekile.

Amafutha anelisiwe atholakala emikhiqizweni yezilwane nakowoyela wasezindaweni ezishisayo. Ukuthi la mafutha anyusa ubungozi besifo noma cha yisihloko esiphikisanayo, kanti imiphumela yocwaningo isekela zombili izinhlangothi zempikiswano.

Umphumela wamafutha agcwele empilweni yenhliziyo

Esinye sezizathu eziyinhloko zokuncoma ukuthi ukudla okunamafutha agciniwe kugcinwe ubuncane ukuthi ukusetshenziswa kwamafutha agcwele kungakhuphula izici ezithile zobungozi benhliziyo, kufaka phakathi i-cholesterol ye-LDL (embi).

Kodwa-ke, le ndaba ayiwona omnyama nomhlophe, futhi yize kusobala ukuthi amafutha agcwele ngokujwayelekile akhulisa izici ezithile eziyingozi yesifo senhliziyo, abukho ubufakazi obuqanda ikhanda bokuthi amafutha agcweleyo akhulisa ingozi yesifo senhliziyo.

Ukudla okunamafutha okwanelisayo kungakhuphula ubungozi besifo senhliziyo, kepha hhayi isifo senhliziyo uqobo

Ucwaningo oluningi lukhombisile ukuthi ukudla okunamafutha agcweleyo kukhuphula izinto ezinobungozi besifo senhliziyo, kufaka phakathi i-LDL (bad) cholesterol kanye ne-apolipoprotein B (apoB). I-LDL ithutha i-cholesterol emzimbeni. Lapho inani elikhulu lezinhlayiya ze-LDL likhula, kunengozi enkulu yokuba nesifo senhliziyo.

I-ApoB iyiprotheni futhi iyinto esemqoka ye-LDL. Kuthathwa njengesibikezelo esinamandla sengozi yesifo senhliziyo ().

Ukutholakala kwamafutha anele kukhonjisiwe ukuthi kukhuphula zombili lezi zinto ezinobungozi, kanye ne-LDL (embi) kuye ku-HDL (okuhle) isilinganiso, okungesinye isifo sesifo senhliziyo (,).

I-HDL ivikela inhliziyo, futhi ukuba namazinga aphansi ale cholesterol ezuzisayo kuhlotshaniswa nengozi eyandayo yesifo senhliziyo kanye nezinkinga zenhliziyo (,).

Kodwa-ke, yize izifundo ezenzelwe kahle zikhombisile ubudlelwano phakathi kokudla okunamafutha okugcwele nezici eziyingozi zesifo senhliziyo, ucwaningo lwehlulekile ukuthola ukuxhumana okuphawulekayo phakathi kokudla okunamafutha okugcwele kanye nesifo senhliziyo uqobo.

Futhi, ucwaningo lwamanje alukhombisi ubudlelwano obubalulekile phakathi kokudla okunamafutha agcwele nakho konke okudala imbangela yokufa noma isifo sohlangothi (,,,,,).

Isibonelo, ukubuyekezwa kowezi-2014 kwezifundo ezingama-32 ezibandakanya abantu abangama-659,298 abakutholanga ukuhlangana okuphawulekayo phakathi kokudla okunamafutha okugcwele nesifo senhliziyo ().

Ucwaningo lwango-2017 olulandele abantu abayi-135,335 abavela emazweni ayi-18 ngokwesilinganiso seminyaka engu-7.4 lukhombisile ukuthi ukudla okunamafutha agcwele akubanga nesifo sohlangothi, isifo senhliziyo, isifo senhliziyo, noma ukufa okuhlobene nesifo senhliziyo ().

Ngaphezu kwalokho, okutholwe ezifundweni ezilawulwa ngokungahleliwe kukhombisa ukuthi izincomo ezijwayelekile zokushintsha amafutha agcwele ngamafutha e-omega-6-rich polyunsaturated cishe akunciphisi ubungozi besifo senhliziyo futhi kungakhuphula nokwanda kwezifo (,).

Kodwa-ke, kube nokutholakele okungqubuzanayo, okungabangelwa isimo esiyinkimbinkimbi kakhulu salesi sihloko nokuklama namaphutha endlela yocwaningo olukhona njengamanje, okugcizelela isidingo sesifundo esenziwe kahle esizayo esizophenya ngalesi sihloko ().

Futhi, kubalulekile ukukhumbula ukuthi kunezinhlobo eziningi zamafutha agcwele, ngalinye linemiphumela yalo kwezempilo. Iningi lezifundo eziphenya ngemiphumela yamafutha agcwele engcupheni yezifo zixoxa ngamafutha agcwele ngokujwayelekile, nakho okuyinkinga.

Okunye ukukhathazeka ngokudla okunamafutha okugcwele

Yize umphumela waso esifweni senhliziyo kucwaningwa kakhulu futhi kuphikiswa kakhulu, amafutha agcwele nawo ahlotshaniswa neminye imiphumela emibi yezempilo, njengokukhuphuka kokuvuvukala nokwehla kwengqondo.

Isibonelo, ucwaningo olwenziwe kwabesifazane abayi-12 luthole ukuthi, uma kuqhathaniswa nokudla okunamafutha amaningi angagcotshwanga avela kumafutha e-hazelnut, ukudla okunamafutha agcwele okuvela kwinhlanganisela ka-89% wamafutha esundu kwandise amaprotheni ahlasela ukuvuvukala i-interleukin-1 beta (IL -1 beta) ne-interleukin-6 (IL-6) ().

Obunye ubufakazi busikisela ukuthi amafutha agcweleyo akhuthaza ukuvuvukala ngokwengxenye ngokulingisa okwenziwa ubuthi begciwane obubizwa nge-lipopolysaccharides, obunokuziphatha okuqinile kwe-immunostimulant futhi bungadala ukuvuvukala ().

Kodwa-ke, ucwaningo kule ndawo alukaze luphelele, ngezifundo ezithile, kufaka phakathi ukubuyekezwa kwe-2017 kwezilingo ezilawulwa ngokungahleliwe, kungatholakali izinhlangano ezibalulekile phakathi kwamafutha agcwele nokuvuvukala ().

Ngokwengeziwe, ezinye izifundo zikhombisile ukuthi amafutha agcweleyo angaba nemiphumela emibi ekusebenzeni kwengqondo, isifiso sokudla, kanye nemetabolism. Noma kunjalo, ucwaningo lomuntu kulezi zindawo lukhawulelwe futhi okutholakele akuhambelani (,,).

Kudingeka izifundo eziningi ukuphenya lezi zixhumanisi ezingaba khona ngaphambi kokuba kwenziwe iziphetho ezinamandla.

Yize ukugcwala kwamafutha amaningi kungakhuphula izinto ezinobungozi besifo senhliziyo, ucwaningo alukhombisanga ukuxhumana okuphawulekayo phakathi kwaso nesifo senhliziyo uqobo. Olunye ucwaningo lukhombisa ukuthi lungathinta kabi ezinye izici zezempilo, kepha kudingeka olunye ucwaningo.

Ingabe amafutha agcwele akanampilo?

Yize ucwaningo lukhombisa ukuthi ukusebenzisa ezinye izinhlobo zokudla ezinamafutha agcwele kungathikameza impilo, lolu lwazi alunakubekwa kukho konke ukudla okuqukethe amafutha agcwele.

Isibonelo, ukudla okunamafutha agcwele ngohlobo lokudla okusheshayo, imikhiqizo ethosiwe, izimpahla ezibhakiwe ezinoshukela, nenyama esetshenzisiwe kungenzeka kuthinte impilo ngokwehlukile kunokudla okunamafutha agcwele ngendlela yobisi olugcwele amafutha, utshani obondliwe inyama, kanye kakhukhunathi.

Enye inkinga ilele ekugxileni kuphela kuma-macronutrients hhayi ekudleni okuphelele. Ukuthi amafutha agcweleyo akhulisa ubungozi besifo noma cha kuncike ekutheni yikuphi ukudla okushintshwa ngakho - noma ukuthi kushintshwa yini - nekhwalithi yokudla isiyonke.

Ngamanye amagama, izakhamzimba ngazinye akumele zibekwe icala ngokuqhubeka kwezifo. Abantu abadli amafutha nje noma ama-carbs nje. Esikhundleni salokho, lawa macronutrients ahlanganiswa ngokudla okudlayo okuqukethe ingxube yama-macronutrients.

Ngaphezu kwalokho, ukugxila kuphela kuma-macronutrients ngamanye kunokuba kudliwe kukonke akubheki imiphumela yezakhi zokudla, njengoshukela ongeziwe, ongathikameza impilo.

Indlela yokuphila kanye nokuhlukahluka kofuzo yizici ezibalulekile eziyingozi okufanele zibhekwe nazo, njengoba zombili zifakazelwe ukuthi zithinta impilo yonke, izidingo zokudla, kanye nobungozi besifo.

Ngokusobala, umphumela wokudla uwonke kunzima ukucwaninga.

Ngalezi zizathu, kusobala ukuthi izifundo ezinkulu, ezenziwe kahle ziyadingeka ukuhlukanisa izinhlangano namaqiniso.

Ama-macronutrients ngamanye awafanele asolwe ngokuqhubeka kwezifo. Kunalokho, wukudla okuphelele okubaluleke ngempela.

Amafutha agcwele njengengxenye yokudla okunempilo

Akungabazeki ukuthi ukudla okunamafutha agcwele kungathokozelwa njengengxenye yokudla okunempilo.

Imikhiqizo kakhukhunathi, kufaka phakathi ama-flakes kakhukhunathi angenashukela namafutha kakhukhunathi, i-yogurt egcwele ubisi, nenyama eyondliwe ngotshani ngezinye nje zezibonelo zokudla okunomsoco kakhulu okugxile emafutheni agcwele angathinta impilo.

Isibonelo, ukubuyekezwa kocwaningo kukhombisile ukuthi ukudla okuphelele kwamafutha okunobisi kunomthelela ongathathi hlangothi noma wokuvikela engcupheni yesifo senhliziyo, kuyilapho ukutholakala kukawoyela kakhukhunathi kukhonjisiwe ukukhulisa i-cholesterol ye-HDL (okuhle) futhi kungazuzisa ukwehla kwesisindo (,).

Ngakolunye uhlangothi, ukudla ukudla okusetshenzisiwe okunothe ngamafutha agcwele, kufaka phakathi ukudla okusheshayo nokudla okuthosiwe, kuye kwaxhunyaniswa njalo nengozi eyengeziwe yokukhuluphala, isifo senhliziyo, nezinye izimo eziningi zempilo (,).

Ucwaningo luye lwahlobanisa amaphethini wokudla acebile ekudleni okungalungisiwe ngokuvikelwa ezimeni ezahlukahlukene, kufaka phakathi ukukhuluphala kanye nesifo senhliziyo, nokuncipha kwezifo ezibeka izifo, kungakhathalekile ukuthi kunjani ekudleni kwe-macronutrient (,,,,,,).

Okusungulwe emashumini eminyaka yocwaningo ukuthi ukudla okunempilo, okuvikela izifo kufanele kucebe ngokudla okunomsoco, okuphelele, ikakhulukazi ukudla kwezitshalo ezinefayibha ephezulu, yize kusobala ukuthi ukudla okunomsoco okunamafutha agcwele nakho kungafakwa.

Khumbula, noma ngabe ukhetha yiphi iphethini yokudla, into ebaluleke kakhulu ibhalansi nokwenza kahle - hhayi ukweqiwa.

Ukudla okunempilo kufanele kube nokudla okuphelele, okunomsoco, kungakhathalekile ukwakheka kwe-macronutrient. Amafutha anelisiwe angafakwa njengengxenye yokudla okunempilo.

Okubalulekile

Amafutha anelisiwe abhekwe njengangenampilo emashumini eminyaka. Kodwa-ke, ucwaningo lwamanje lusekela iqiniso lokuthi ukudla okunamafutha aphezulu okunomsoco kungafakwa ngempela njengengxenye yokudla okunempilo, okuyindilinga.

Yize ucwaningo lokudla okunomsoco luvame ukugxila kuma-macronutrients ngamanye, kusiza kakhulu ukugxila ekudleni okuphelele uma kukhulunywa ngokuvikela impilo kanye nezifo.

Izifundo ezenzelwe kahle zesikhathi esizayo ziyadingeka ukuqonda ngokugcwele ubudlelwane obuyinkimbinkimbi phakathi kwama-macronutrients ngamanye nempilo yonke, kufaka phakathi amafutha agcwele.

Kodwa-ke, okwaziwayo ukuthi ukulandela ukudla okunothe konke, ukudla okungalungisiwe kubaluleke kakhulu empilweni, kungakhathalekile ukuthi iyiphi iphethini yokudla okhetha ukuyilandela.