Kungani Abesifazane Badinga Amafutha

-Delile

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Kuwumbono oyiphutha ovamile-oh, ungakudli lokho, kunamafutha amaningi kuwo. Izixhwanguxhwangu zokuqina komzimba kanye nezingqalabutho ezingezona ezobungqabavu ngokufanayo zicabanga ukuthi abesifazane akufanele neze babe namanoni nhlobo, kodwa ababhali uWilliam D. Lassek, M.D. kanye noSteven J. C. Gaulin, Ph.D. kuzomele ungavumelani. Encwadini yabo, Kungani Abesifazane Badinga Amafutha: Ukuthi Ukudla 'Okunempilo' Kusenza Kanjani Sithole Isisindo Eseqile kanye nesixazululo esimangalisayo Sokulahlekelwa Yikho Phakade., laba ababili baxoxa ngalokho nje—okwenza abesifazane badinge amafutha, kanye nezinhlobo zamafutha okufanele bawadle nsuku zonke.

"Umqondo wokuthi wonke amanoni amabi futhi akanampilo ubonakala usabalele, noma ngabe ufika ekudleni kwethu noma kuyingxenye yemizimba yethu. Esinye isizathu salokhu ukuthi ilebula lakho konke umkhiqizo wokudla esikuthengayo liqala ngokufaka ohlwini (ngokuvamile oluphakeme ) iphesenti 'lesabelo' sethu sansuku zonke samafutha," kusho ababhali. "Futhi iningi labesifazane, ngisho nabaningi abazacile, bangathanda ukuba namafutha amancane emizimbeni yabo. Kodwa kuzo zombili izimo-imizimba nokudla-ezinye izinhlobo zamafutha ziyasiza empilweni, kanti ezinye zingaba yimpilo."

Sihlangane noLassek noGaulin ukuveza amaqiniso amaningi amanoni odinga ukuwazi, ngakho-ke lapho uqala ukusebenzisa la mafutha abakhuluma ngawo, wenza ngendlela efanele.

BUME: Sitshele ngamafutha.

I-LASSEK NE-GAULIN (LG): Amafutha afika ngezindlela ezintathu: agcwele, agcwele i-monounsaturated, ne-polyunsaturated. Iningi lethu lizwile ukuthi amafutha agcwele ayinampilo, kodwa abacwaningi abaningi manje bayabuza ukuthi lokhu kuyiqiniso yini. Amafutha aseMonounsaturated, njengalawo omnqumo nowoyela we-canola, axhumene nempilo engcono. Amafutha e-Polyunsaturated awukuphela kohlobo lwamafutha okufanele siwathole ekudleni kwethu. Lezi ziza ngezindlela ezimbili, i-omega-3 ne-omega-6, futhi zombili zibalulekile.

Nakuba cishe wonke umuntu evuma ukuthi ukuba nenqwaba yamafutha e-omega-3 kunenzuzo, kunobufakazi obukhulayo bokuthi amafutha amaningi e-omega-6 angase angabi sihle ngesisindo noma empilweni. Izinhlobo ezahlukahlukene zamafutha okudla zixhunywe ezinhlotsheni ezahlukahlukene zamafutha omzimba. Amazinga aphezulu e-omega-6 axhunyaniswa namazinga aphezulu amafutha esiswini esingenampilo, kuyilapho i-omega-3 ephakeme ixhunyaniswa namafutha anempilo emilenzeni nasezinqulwini. ngakho-ke uma kuziwa emafutheni, sidinga "ukwenza i-nuance."

UMUMO: Pho kungani abantu besifazane bedinga amafutha?

I-LG: Nakuba abesifazane bekwazi ukwenza noma yiluphi uhlobo lomsebenzi noma umdlalo abawufunayo, imizimba yabo iye yaklanywa ngokuziphendukela kwemvelo ukuba ibe inhle kakhulu ekutholeni abantwana, kungakhathaliseki ukuthi bayakhetha noma cha. Zonke lezi zingane zihluke kakhulu ekubeni nobuchopho obukhulu ngokuphindwe kasikhombisa kunalokho obekungalindelwa kwezinye izilwane ezilingana nathi. Lokhu kusho ukuthi imizimba yabesifazane kufanele ikwazi ukuhlinzeka ngezinto zokwakha zalezi zingqondo ezinkulu ngesikhathi bekhulelwe futhi ngesikhathi bencelisa izinsimbi zokwakha izingane zabo ezigcinwe emafutheni abesifazane.

Ibhulokhi yokwakha ubuchopho ebucayi kakhulu ngamafutha omega-3 abizwa nge-DHA, enza cishe amaphesenti ayishumi obuchopho bethu angawabali amanzi. Njengoba imizimba yethu ingakwazi ukwenza amafutha e-omega-3, kufanele avele ekudleni kwethu. Ngesikhathi sokukhulelwa futhi ngenkathi unesi, iningi lale-DHA livela emafutheni omzimba womuntu wesifazane agciniwe, yingakho abesifazane bedinga ukuba namafutha omzimba amaningi kakhulu kunezinye izilwane (cishe amakhilogremu angama-38 amafutha kumuntu wesifazane onesisindo esingamakhilogremu ayi-120). Ngakho abesifazane banesidingo esingenakuphikwa samafutha emizimbeni yabo namafutha ekudleni kwabo.

UBUME: Kufanele sithole amafutha angakanani nsuku zonke?

I-LG: Akusilo inani lamafutha lelo, kodwa uhlobo lwamafutha. Imizimba yethu ingenza amafutha agcwele futhi asetshenziswe ngoshukela noma isitashi, ngakho-ke asinaso isidingo esincane salokhu uma nje sinama-carbs amaningi. Kodwa-ke, imizimba yethu ayikwazi ukwenza amafutha e-polyunsaturated esiwadingayo ebuchosheni bethu, ngakho-ke lawa kufanele aphume ekudleni kwethu. La mafutha e-polyunsaturated abhekwa "njengabalulekile." Zombili izinhlobo zamafutha abalulekile-omega-3 no-omega-6-ziyadingeka; badlala izindima eziningi ezibalulekile, ikakhulukazi kumaseli ebuchosheni bethu.

UMUMO: Ekudleni kwethu amafutha, ingabe iminyaka nesiteji sokuphila kunendima?

I-LG: Ukuba namafutha amaningi omega-3 kubalulekile kuzo zonke izigaba zokuphila. Kwabesifazane abangase bafune ukuba nezingane esikhathini esizayo, ukudla okuphezulu kwe-omega-3 kubaluleke kakhulu ukuze kwakhiwe okuqukethwe kwe-DHA emafutheni omzimba wabo, ngoba lawo mafutha yilapho iningi le-DHA lizovela khona lapho ukhulelwe futhi unesi.

Njengoba kunobunye ubufakazi bokuthi i-omega-3 isiza imisipha ukuthi isebenze kangcono, abesifazane abasebenza ngokwengeziwe bangazuza ngokuthola okuningi ekudleni kwabo. Kwabesifazane asebekhulile, i-omega-3 ibalulekile empilweni enhle nokunciphisa ingozi yesifo i-Alzheimer's. Ezinganeni nasezinganeni, ukuthola amafutha anele e-omega-3 kubaluleke kakhulu, ngoba imizimba nobuchopho babo bukhula futhi bukhula.UMUMO: Singawatholaphi "amafutha amahle?"

I-LG: Amafutha amahle amafutha aphezulu ku-omega-3. I-DHA ne-EPA yizinhlobo ezibaluleke kakhulu futhi ezisebenzayo ze-omega-3, futhi umthombo ogcwele kakhulu wazo zombili izinhlanzi nokudla kwasolwandle, ikakhulukazi izinhlanzi ezinamafutha. Ama-ounces amathathu nje we-salmon yase-Atlantic ebanjwe endle inama-milligrams angama-948 we-DHA nama-273 milligrams we-EPA. Inani elifanayo lezinhlanzi zasemathinini ezisemathinini linama-milligram ayi-190 we-DHA nama-40 e-EPA, kanti imfanzi inokuncane okuncane. Ngeshwa, zonke izinhlanzi nezilwane zasolwandle nazo zingcoliswe i-mercury, ushevu wobuchopho, futhi i-FDA yeluleka ukuthi abesifazane nezingane bangabi nama-ounces angaphezu kuka-12 ezinhlanzi ngesonto, kuphela kulabo abanamazinga aphansi e-mercury (sinohlu incwadi yethu).

Ama-capsules amafutha ezinhlanzi noma uketshezi anganikeza umthombo owengeziwe futhi ophephile we-DHA ne-EPA ngoba amafutha avame ukuchithwa ukuze asuse i-mercury nokunye ukungcola, futhi i-DHA evela ku-algae iyatholakala kulabo abangadli izinhlanzi. Ifomu eliyisisekelo le-omega-3, i-alpha-linolenic acid, nalo lihle ngoba lingaphenduka libe yi-EPA ne-DHA emizimbeni yethu, noma kungenjalo kahle. Lokhu kutholakala kuzo zonke izitshalo eziluhlaza, kodwa imithombo engcono kakhulu ye-flaxseeds nama-walnuts, namafutha e-flaxseed, i-canola, namafutha e-walnut. Amafutha e-monounsaturated, njengalawo akuwoyela we-olive kanye ne-canola, nawo abonakala eyinzuzo empilweni.

UBUME: Kuthiwani "ngamafutha amabi?" Yini okufanele siqhele kuyo?

I-LG: Inkinga yethu yamanje ukuthi sine-omega-6 eningi kakhulu ekudleni kwethu. Futhi ngenxa yokuthi imizimba yethu "iyazi" ukuthi lawa mafutha abalulekile, ibambelela kuwo. Lawa mafutha atholakala ikakhulukazi ekudleni okuthosiwe njengama-chips, amafrimu, nezinto ezibhakwa ezithengiswayo. Zibuye zengezwe kokunye ukudla okusetshenzisiwe ukukhulisa inani lamafutha, ngoba amafutha enza ukudla kunambitheke kangcono. Ngangokunokwenzeka, nciphisa ukudla okusheshayo, ukudla kwezindawo zokudlela, nokudla okugayiwe okuvela esitolo, ngoba lokhu kudla kuvame ukuba namafutha amaningi e-omega-6.

Uhlobo lwesibili lwe-omega-6 esiyithola kakhulu i-arachidonic acid, futhi lokhu kutholakala enyameni nasemaqandeni ezilwane (ikakhulukazi ezinkukhuni) eziphakelwa ummbila nokunye okusanhlamvu, okuyizinhlobo zenyama ojwayele ukuyithola ezitolo ezinkulu.

ISIMilo: Kubaluleke kangakanani ukuzivocavoca umzimba lapho usebenzisa amafutha amahle?

I-LG: Kubonakala kunokusebenzisana okuhle phakathi kokuvivinya umzimba namafutha e-omega-3. Abesifazane abazivocavoca kakhulu bavamise ukuba namazinga aphezulu e-omega-3 egazini labo, kanti labo abanamazinga aphezulu e-omega-3 babonakala benempendulo engcono yokuzivocavoca. Inani le-omega-3 DHA kulwelwesi lwamaseli emisipha lixhunyaniswa nokusebenza kahle nokukhuthazela okungcono. Ukwandisa ukuzivocavoca kanye namazinga e-omega-3 ndawonye kungasiza nabesifazane ukuthi banciphise isisindo esiningi.

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