Ingabe Amafutha Asuthisiwe Ngempela Ayimfihlo Yokuphila Okude?

-Delile

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Amafutha agcwalisiwe akhipha imibono eqinile. (Just Google "coconut oil pure poison" futhi uzobona.) Kukhona njalo emuva naphambili kokuthi ngabe empeleni akunampilo. Ngenkathi ukuhlakanipha okuvamile kuthi ukunciphisa amafutha agcwele, ucwaningo lwamuva lunabantu abaningi ababuza ukuthi ngabe lifanelwe yini i-rap yalo embi. Ucwaningo lweProspential Urban Rural Epidemiology (PURE) olushicilelwe ku I-Lancet ngithole ukuhlangana phakathi kokudla amafutha agcwele nokuphila isikhathi eside. (Okuhlobene: Ingabe Inyama Ebomvu * Ngempela * Kukubi Kuwe?)

Nakhu okwehlile: Abantu abangaphezu kwe-135,000 abavela emazweni ahlukene e-21 baphendule imibuzo yemibuzo yokudla mayelana nokudla kwabo phakathi neminyaka eyisikhombisa. Abaphenyi babhala ukuthi zingaki izifundo ezafa ngenxa yesifo senhliziyo, isifo sohlangothi, noma enye imbangela. Babheka ukuthi ukudla okuphelele kwamafutha, kanye nokudla okukodwa kwezinhlobo ezintathu zamafutha (ama-monounsaturated, agcwele, ama-polyunsaturated) ahlobene nokufa. Esimweni ngasinye (kufaka phakathi amafutha agcwele) ukudla kakhulu uhlobo oluthile lwamafutha kwakuhlotshaniswa nokufa okuphansi. Ukudla okunamafutha aphakeme kakhulu bekuhlotshaniswa nengozi ephansi yokushaywa unhlangothi-elinye iphuzu leqembu elihlala ngamafutha.

Ukuvuselela okusheshayo: Amafutha agcwele kakhulu aphuma ekudleni okusekelwe ezilwaneni. I-gripe eyinhloko ngamafutha agcwele ukuthi abonisiwe enyusa amazinga e-cholesterol e-LDL (amabi). Kepha akuwona wonke omnyama nomhlophe. Phakathi kokunye, kunenkulumompikiswano enkulu eqhubekayo egxile kuwoyela kakhukhunathi, njengoba kunamafutha agcwele kodwa futhi aqukethe ama-medium-chain triglycerides, umzimba ongawashisa ngokushesha ukuze uthole uphethiloli. Ukuze uqhubeke nokudida izinto, olunye ucwaningo lusikisela ukuthi ukudla amafutha agcwele obisini kunciphisa amathuba okuba nesifo senhliziyo nemithambo yegazi, kuyilapho ukudla amafutha agcwele inyama kuphakamisa ingozi. (Okuhlobene: Ukudla okunempilo okunamafutha aphezulu Keto Ukudla Noma ngubani Ongangeza Kokudla Kwabo)

Iziqondiso zokudla e-U.S.eceleni komcabango wokuthi kufanele unciphise amafutha agcwele ukuze uvune amafutha e-monounsaturated kanye ne-polyunsaturated. I-USDA itusa ukudla okungaphansi kwamaphesenti angu-10 amakholori ngosuku emafutheni agcwele. Ithi udla ama-calories angu-2,000 ngosuku. Lokho kungasho ukudla amagremu angama-20 noma ngaphansi kwamafutha agcwele ngosuku. I-American Heart Association incoma ukuthi kube nokuqina nakakhulu, kungabi ngaphezu kwamaphesenti angu-6 amakholori asuka kumafutha agcwele ngosuku. Lokho kungama-gramu ayi-13 wokudla kwekhalori okungu-2 000-inani elitholakala kusipuni esingu-1 samafutha kakhukhunathi. Ngokusho kwababhali bocwaningo be-PURE, abakutholile kuhambisana nocwaningo olukhona oluphakamisa ukuthi kwamanye amazwe lapho amaphethini wokudla okunempilo ehlukile, asikho isidingo sokukhawulela kakhulu. "Imikhombandlela yamanje incoma ukudla okunamafutha aphansi (amaphesenti angama-30 wamandla) nokunciphisa ama-fatty acid asetshenzisiwe abe ngaphansi kwamaphesenti ayi-10 wamandla okudla ngokuwabeka esikhundleni sama-fatty acids," babhala. Kodwa lezi zincomo zisekelwe emazweni ase-U.S. naseYurophu lapho ukungondleki akuyona into ekhathazayo. Kunalokho, ukudla izakhamzimba ezithile ngokweqile kuyisici. Ngakho-ke, nakuba ukwengeza amafutha amaningi anoma yiluphi uhlobo kungaba yinzuzo kulabo abangondlekile, okufanayo kungase kungabi yiqiniso e-U.S.

Izihloko eziningi mayelana nocwaningo lwe-PURE bezilokhu zilandelana Inyama ebomvu noshizi empeleni zilungile, bafo! Kodwa le miphumela akufanele ithathwe njengobufakazi obucacile bokuthi imihlahlandlela yezokudla yase-U.S. idinga ukushintsha, kusho u-Taylor Wallace, Ph.D., uprofesa e-George Mason University. "Ngiyaxwayisa ngokusho ukuthi amaphesenti angama-30 amafutha ekudleni kwakho akulungile. Ngicabanga ukuthi sibonile ukuthi uhlobo lwamafutha lubalulekile ngempela," kusho uWallace. "Ngingancoma nakanjani ukuzama ukunciphisa inani lamafutha agcweleyo owathola ekudleni kwakho ngoba siyazi ukuthi ukudla kakhulu amafutha agcweleyo kungakhuphula i-cholesterol yakho embi." Ngamanye amazwi, wonke amafutha awadalwanga alinganayo. (Yingakho kubalulekile ukuthola amafutha anempilo anele.)

Pho kungani amafutha agcwele kakhulu ayehlotshaniswa nokuphila isikhathi eside? Okokuqala, kunezinzuzo eziningi ezixhunywe ukufaka inyama nobisi ekudleni kwakho. "Ubisi luhlinzeka nge-calcium, i-vitamin D, i-magnesium, namaprotheni, futhi inyama ebomvu inikeza amaprotheni amaningi namavithamini namaminerali ahlukene abalulekile empilweni yamathambo," kusho uWallace. Futhi, njengoba ababhali bocwaningo babonisa, ukwengeza amafutha amaningi agcwele kungaba nomphumela ohlukile ezindaweni ezahlukene. "Uma ubheka izindawo ezinabantu abahola kancane emhlabeni, ukungondleki okuthola ukudla okunganele kudlangile," kusho uWallace. "Uma unikeza abantu ababulawa indlala ubisi olunamafutha agcwele noma inyama engagayiwe, uzokwehlisa ingozi yokufa kuleso sibalo ngoba nje unikeza abantu abalambile ama-calories abawadingayo ukuze baphile." Ngeke ube nomthelela omuhle ofanayo kubantu abondlekile.

Nakulokhu futhi, izinzuzo nezingozi zamafutha agcwele ziba nzima. Uxolo, abathandi be-ribeye-lolu cwaningo aluphakamisi ukuthi kufanele ukhululeke ekukhawuleleni amafutha agcwele, kodwa lungase luphakamise ukuthi imihlahlandlela esungulwe ezweni elilodwa akufanele ngempela isetshenziswe yonke indawo.

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