Ngabe Ubisi Lonke Lungcono Kunobisi Olunamafutha Amancane Kanye Nama-Skim?

-Delile

• Izinhlobo Ezihlukile Zobisi: I-Whole, Low-Fat ne-Skim
• Kungani Ubisi Lonke Ngezinye izikhathi Kuthathwa Njengongenampilo?
• Ngabe Udinga Ngempela Ukwesaba Amafutha Agcwele?
• Ukuphuza Ubisi Lonke Kungakusiza Ukuphatha Isisindo Sakho
• Ubisi Lonke Lwehlisa Ubungozi Bakho Sezifo Ezingamahlalakhona
• Inzuzo Eyinhloko Yesikhumba Esibusayo Isibalo Saso Esiphansi Sekhalori
• Thatha Umlayezo Wekhaya

Ubisi ngesinye seziphuzo ezinomsoco kakhulu emhlabeni.

Yingakho kuyisisekelo esidlweni sasemini sesikole futhi kuyisiphuzo esidumile kubantu bayo yonke iminyaka.

Emashumini eminyaka, imihlahlandlela yokondla income kuphela imikhiqizo yobisi enamafutha amancane kuwo wonke umuntu oneminyaka engaphezu kwengu-2 ().

Kodwa-ke, eminyakeni yamuva nje, ososayensi baye bakubuza lokho kuncoma ngokungabaza.

Ucwaningo lwakamuva lukhombisa ukuthi ukuskimu kungahle kungabi yindlela enempilo kakhulu uma kukhulunywa ngobisi.

Izinhlobo Ezihlukile Zobisi: I-Whole, Low-Fat ne-Skim

Kunezinhlobo eziningana zobisi ezitholakala endaweni yobisi yezitolo eziningi zokudla.

Ahluka kakhulu kokuqukethwe kwawo okunamafutha. Ubisi lonke kwesinye isikhathi lubizwa ngokuthi "ubisi olujwayelekile" ngoba inani lamafutha kulo alikashintshiwe. Ubisi lwe-Skim no-1% lukhiqizwa ngokususa amanoni obisini lonke.

Okuqukethwe kwamafutha kukalwa njengephesenti liketshezi eliphelele, ngesisindo.

Nakhu okuqukethwe kwamafutha ezinhlobonhlobo zobisi ezithandwayo:

• Ubisi lonke: 3.25% amafutha obisi
• Ubisi olunamafutha amancane: 1% amafutha obisi
• Skim: Amafutha obisi angaphansi kuka-0.5%

Leli thebula lifingqa izakhi ezisenkomishini eyodwa (237 ml) yezinhlobo eziningana zobisi:

Ngoba amafutha anama-calories amaningi ngesisindo kunanoma yisiphi esinye isakhi, ubisi olunamafutha amaningi lunama-calories amaningi (2, 3, 4).

UVitamin D ngesinye isakhi esingahluka ngokuya ngokuqukethwe okunamafutha. I-vithamini encibilikiswa ngamafutha, ngakho-ke obisini ngokwemvelo ikhona emafutheni kuphela. Kodwa-ke, iningi labakhiqizi bobisi lengeza uvithamini D obisini, ngakho-ke lonke uhlobo lunokuqukethwe okufanayo kukavithamini D.

Njengoba kungenzeka uqaphele, okunye umehluko ophakeme kakhulu wokudla okunempilo phakathi kwezinhlobo zobisi okuqukethwe kwabo i-omega-3.

Ama-omega-3 fatty acids axhunyaniswe nezinzuzo eziningi zezempilo, kufaka phakathi impilo yenhliziyo nengqondo ethuthukisiwe kanye nengozi ephansi yomdlavuza. Lapho inkomishi yobisi inamafutha amaningi, kuphakamisa okuqukethwe kwayo kwe-omega-3 (,).

Ngokwengeziwe, ucwaningo lukhombisile ukuthi ubisi oluphelele lwe-organic luqukethe inani eliphakeme kakhulu le-omega-3s kunobisi olujwayelekile ().

Umehluko omkhulu phakathi kwezinhlobo zobisi ezitholakalayo okuqukethwe kwawo amafutha. Ubisi lonke luqukethe amafutha amaningi nama-calories kunobisi olunamafutha.

Kungani Ubisi Lonke Ngezinye izikhathi Kuthathwa Njengongenampilo?

Sekuyiminyaka, imihlahlandlela yokudla okunempilo ibilaya abantu ukuthi bagweme ubisi lonke, ikakhulukazi ngenxa yokuqukethwe kwalo okunamafutha.

Izincomo zokudla okunomsoco omkhulu zincoma ukukhawulela amafutha agcwele ngenxa yokuxhunywa kwayo okushiwo yisifo senhliziyo.

Olunye ucwaningo lukhombisile ukuthi amafutha agcwele aphakamisa amazinga e-cholesterol, futhi abacwaningi bayazi ukuthi amazinga aphezulu e-cholesterol ahlotshaniswa nengozi eyengeziwe yesifo senhliziyo (8).

Ngokuya ngalolu lwazi, ochwepheshe benza ukucabanga ukuthi amafutha agcwele kufanele akhuphule ubungozi besifo senhliziyo. Kodwa-ke, babungekho ubufakazi bokuhlola bokufakazela ukuthi lokhu kwakuyiqiniso (8).

Ngawo-1970, inqubomgomo yomphakathi yamukelwa ngokususelwa kulokhu kuxhumana okucatshangwayo phakathi kwamafutha agcwele nesifo senhliziyo. Ngenxa yalokhu, izinkombandlela ezisemthethweni ziyalela abantu ukuthi banciphise ukudla kwabo okugcwele.

Inkomishi (237 ml) yobisi lonke iqukethe amagremu angu-4.6 wamafutha agcwele, okucishe kube ngu-20% wenani lansuku zonke elinconywe Yizinkombandlela Zokudla Zika-2015 ZaseMelika ().

Ngalesi sizathu, imihlahlandlela incoma ukuthi kudliwe kuphela ubisi olunamafutha amancane noma olunamafutha (2).

Eminyakeni yamuva nje, lesi sincomo senziwe sangatshazwa. Manje sekunemininingwane eminingi yokuhlola ekhombisa ukuthi ukudla amafutha agcwele akusibangeli isifo senhliziyo (8).

Esikhathini esedlule, ubisi lonke lwaluthathwa njengolungenampilo ngenxa yokuqukethwe kwalo okunamafutha, kodwa ucwaningo lwakamuva alusekeli lesi sincomo.

Ngabe Udinga Ngempela Ukwesaba Amafutha Agcwele?

Kunobufakazi obuncane kakhulu besayensi obukhombisa ukuthi kufanele uvikele amanoni agcwele ekudleni kwakho (, 10).

Eqinisweni, ukubuyekezwa kwezifundo ezingama-21 kuphethe ngokuthi abukho ubufakazi obubalulekile bokuthi amafutha agcweleyo anyusa ingozi yesifo senhliziyo ().

I-hypothesis yakudala ukuthi amafutha agcweleyo akhuphula amazinga e-cholesterol futhi amazinga aphezulu e-cholesterol enyusa ingozi yesifo senhliziyo.

Kodwa-ke, ubudlelwane obuphakathi kwamafutha agcwele ne-cholesterol bunzima kakhulu kunalokho.

Amafutha agcwalisiwe ayakhuphula amazinga akho egazi we-low-density lipoprotein (LDL) cholesterol, eyaziwa njenge- “bad” cholesterol.

Kodwa okuvame ukunganakwa ukuthi amafutha agcwele futhi anyusa amazinga e-cholesterol ephakeme kakhulu ye-lipoprotein (HDL), i-cholesterol "enhle". I-HDL inomthelela wokuvikela ezifweni zenhliziyo (8, 12).

Ngokwengeziwe, akuyona yonke i-LDL eyingozi.

Kunezinhlobo ezahlukahlukene ze-LDL futhi yizinhlayiya ezincane kakhulu, eziminyene ze-LDL ezinemiphumela elimaza kakhulu enhliziyweni nasemithanjeni yegazi (13,, 15, 16, 17).

Kuyathakazelisa ukuthi amafutha agcwele empeleni ayashintsha i-LDL kusuka ezinhlayiyaneni ezincane, eziminyene ziye ezinhlayiyeni ezinkulu, ezingeyona ingozi (,).

Abukho ubufakazi obuqinile bokuthi amafutha agcweleyo anyusa ingozi yesifo senhliziyo. Amafutha agcweleyo ayayinyusa i-LDL, kepha hhayi uhlobo oluyingozi kakhulu lwe-LDL. Iphinde inyuse amazinga amahle we-HDL.

Ukuphuza Ubisi Lonke Kungakusiza Ukuphatha Isisindo Sakho

Abantu abaningi bayakugwema ukuphuza ubisi oluphelele ngoba bacabanga ukuthi amafutha amaningi nama-calories azobenza bathole isisindo.

Kuyathakazelisa ukuthi okuphambene nalokho kuyiqiniso. Ucwaningo oluningi lukhombisile ukuthi ukudla imikhiqizo yobisi enamafutha amaningi, njengobisi lonke, kungasiza ekuvimbeleni ukuzuza kwesisindo.

Kokunye ukubuyekeza, izifundo ezi-11 kwezingu-16 zithole ukuhlangana phakathi kokudla ubisi olunamafutha aphezulu kanye nengozi ephansi yokukhuluphala ().

Ucwaningo olulodwa olukhulu kakhulu luthi abesifazane abadla inani eliphakeme kakhulu lemikhiqizo yobisi enamafutha amancane mancane amathuba okuthi bakhuluphale ngokweqile ngokuhamba kwesikhathi ().

Olunye ucwaningo lwabesilisa abayi-1,782 luthole ukuthi labo ababedla kakhulu imikhiqizo yobisi enamafutha amaningi babenobungozi obuphansi ngama-48% bokukhuluphala esiswini, uma kuqhathaniswa nabesilisa ababedla ngokulingene.

Esicwaningweni esifanayo, abesilisa ababedla kancane imikhiqizo yobisi enamafutha amaningi babenengozi engama-53% ephezulu yokukhuluphala esiswini ().

Lokhu kubalulekile ngoba ukukhuluphala kwesisu, lapho amafutha ahlangana khona okhalweni, kungaba uhlobo olubi kakhulu lokuzuza isisindo.

Ucwaningo luthole ukuthi ukuba namafutha asezingeni eliphakathi nendawo kukhulisa kakhulu amathuba okufa kwesifo senhliziyo nomdlavuza (23, 24).

Ubudlelwano phakathi kobisi nokuphathwa kwesisindo bekuyisihloko socwaningo iminyaka eminingana futhi okutholakele bekungahambelani.

Kodwa-ke, iningi lalezi zifundo lifaka zonke izinhlobo zemikhiqizo yobisi noma ligxile kubisi olunamafutha aphansi (,,).

Ezifundweni ezibheka kuphela imikhiqizo yobisi enamafutha amaningi, njengobisi lonke, kunokuxhumana okuhle okungaguquguquki phakathi kobisi olunamafutha amaningi nesisindo somzimba esiphansi.

Ucwaningo lwabesifazane abacishe babe ngama-20 000 luthole ukuthi labo abadle ubisi olungaphezu koyedwa ngosuku banamathuba amancane okuba nesisindo esingama-15% esikhathini esiyiminyaka eyisishiyagalolunye kunabesifazane abangaphuzi ubisi noma ubisi olunamafutha amancane ().

Abantu abaphuza ubisi oluphelele bavame ukukala kancane. Abukho ubufakazi bokuthi ukuphuza ubisi lonke esikhundleni se-skim kuzokukhulisa.

Ubisi Lonke Lwehlisa Ubungozi Bakho Sezifo Ezingamahlalakhona

Akukhona nje ukuthi abukho ubufakazi besayensi obufakazela ukuthi amafutha agcwele obisini lonke abangela isifo senhliziyo, kepha ucwaningo oluningi lukhombisile ukuthi ukuphuza ubisi lonke kuhlotshaniswa nezinzuzo zezempilo.

Ucwaningo oluningi luye lwabonisa ukuthi ukuphuza ubisi lonke kuhlotshaniswa nengozi ephansi yesifo se-metabolic syndrome.

I-Metabolic syndrome igama elinikezwe iqembu lezinto ezinobungozi, kufaka phakathi ukumelana ne-insulin, ukukhuluphala kwesisu, amazinga aphansi e-HDL namazinga aphezulu e-triglyceride.

Uma lezi zinto ezinobungozi zikhona ndawonye, ​​ingozi yesifo sikashukela nesifo senhliziyo iphezulu ().

Ucwaningo lwabantu abangaphezu kwe-1,800 luthole ukuthi abantu abadala abanokudla okuphezulu kakhulu kwemikhiqizo yobisi enamafutha amaningi babenobungozi obuphansi obungu-59% besifo se-metabolic kunabantu abadala abadla kakhulu ().

Ucwaningo lwango-2016 lwabantu abadala abacishe babe ngu-10 000 luthole ukuthi imikhiqizo yobisi enamafutha amaningi ihlotshaniswa nokwehla kwezimpawu zesifo se-metabolic syndrome. Ucwaningo alutholanga miphumela ezuzisayo ehambisana nobisi olunamafutha amancane ().

Ama-acid anonile obisini lonke kungenzeka abhekele izinzuzo zawo zezempilo.

Esifundweni esisodwa esikhulu, abantu abanenani eliphakeme kakhulu lamafutha acid atholakala kubisi lapho bephuma khona egazini babenezinga eliphansi lesifo sikashukela elingama-44% kunalabo abanenani eliphansi kunawo wonke ().

Ukuphuza ubisi lonke kungahle kube nezinye izinzuzo eziphawulekayo ezibandakanya ukuzala okwandayo kanye nengozi ephansi yomdlavuza wekoloni. Kodwa-ke, ubufakazi abunamandla (, 34).

Ukuphuza ubisi lonke kungahle kube nezinzuzo ezithile zezempilo, kufaka phakathi ukwehlisa ubungozi be-metabolic syndrome.

Inzuzo Eyinhloko Yesikhumba Esibusayo Isibalo Saso Esiphansi Sekhalori

Kunezimo ezithile lapho ubisi oluncane lungaba yisinqumo esingcono kakhulu ekudleni kwakho.

Uma ulandela ukudla okunama-khalori aphansi kakhulu, isibonelo, ama-calories angaphezulu angama-63 ozowathola ngokuphuza inkomishi (237 ml) yobisi lonke esikhundleni sokuskim angaba ngaphezu kwamandla akho.

Ubisi olunamanzi lubuye lunikeze ithuba lokuba ngumthombo wamaprotheni onama-khalori aphansi. Kokubili ubisi lonke nobisi olunamanzi aqukethe cishe ama-8 amagremu wamaprotheni ngenkomishi ngayinye.

Kodwa-ke, obisini lonke, amaprotheni enza ama-calories angama-22% kuphela, kuyilapho enza ama-39% ama-khalori obisini olunamafutha.

Ubisi olunamanzi “lunomsoco omningi,” okusho ukuthi lunikeza umthamo omkhulu wamavithamini namaminerali anama-calories ambalwa kakhulu.

Eqinisweni, ubisi oluncibilikile lungenye yemithombo yokudla ecebe kakhulu ye-calcium, enikeza cishe i-300 mg inkomishi ngayinye. Lokhu kuphakeme kakhulu kunokuqukethwe kwe-calcium ebisi lonke, okuyi-276 mg inkomishi ngayinye.

Uma udinga ukukhulisa ukudla kwakho kwe-calcium kodwa ungakwazi ukukhokhela amakhalori amaningi engeziwe ekudleni kwakho, ubisi olunamafutha yiyona ndlela okufanele uhambe ngayo.

Ubisi olunamanzi lunikeza wonke amaprotheni ne-calcium okwenziwa ubisi lonke, kepha ngama-calories ambalwa kakhulu.

Thatha Umlayezo Wekhaya

Isincomo sokugwema ubisi lonke kungenzeka ukuthi sasithandwa esikhathini esedlule, kepha asisekelwa yisayensi.

Kungenzeka kube nezimo ezithile lapho ubisi oluncane luyisinqumo esingcono kakhulu, kepha kubantu abaningi, ubisi lonke lunikeza izinzuzo ezicacile zokudla okunempilo ngaphezu kobisi olunamafutha amancane.

Ukuphuza ubisi lonke njalo kungakusiza ukuthi ulawule isisindo sakho ngokuhamba kwesikhathi futhi wehlise ubungozi be-metabolic syndrome.