Mafuta asina mafuta akawanda (monounsaturated fats) mafuta ane hutano anopa mabhenefiti akasiyana-siyana ehutano uye chikamu chakakosha chekudya kune hutano uye kwakaringana. Anokurudzira hutano hwemwoyo nekuderedza huwandu hwakaipa hwecholesterol, kubatsira kudzora huwandu hweshuga muropa, kuderedza kuzvimba uye kutsigira kudzora huremu. Nekuisa mafuta asina mafuta akawanda mukudya kwedu, tinogona kuvandudza hutano hwedu hwese uye kuderedza njodzi yezvirwere zvisingaperi. Yeuka kudya mafuta aya zvine mwero sechikamu chekudya kwakaringana kuti uwane mhedzisiro yakanaka.
Mafuta chikamu chakakosha chemuviri wemunhu, kungave tembiricha yemuviri kana kudzora huremu, uye kuchengetedza huwandu hwakanaka hwemafuta mumuviri kwakakosha zvikuru pahutano hwenguva refu.
Mafuta matatu anonyanya kushandiswa mukudya kwedu ndiwo mafuta akazara, mafuta asina kuzara, uye mafuta asina kuzara. Rimwe nerimwe rine mabasa akasiyana uye mabhenefiti akasiyana.
Mafuta asina mafuta akawanda, anozivikanwawo semafuta ane hutano, mafuta ekudya anowanikwa muzvikafu zvakasiyana-siyana zvine mvura patembiricha yemumba asi anooma kana akachengetwa mufiriji. Panyaya yemakemikari, mafuta asina mafuta akawanda iacid ine chisungo chimwe chete mucheni yemafuta ane mafuta akawanda uye chimwe chasara chiine chisungo chimwe chete. Izvi zvakasiyana nemafuta asina mafuta akawanda, asina zvisungo zviviri, uye mafuta akawanda ane zvisungo zviviri zvakawanda.
Mafuta asina mafuta akawanda anobatsira miviri yedu uye anowanzo rumbidzwa sechimwe chezvinhu zvakakosha pakudya kwakanaka nekuda kwekugona kwawo kuvandudza hutano hwemwoyo, kudzora huwandu hwecholesterol uye kupa simba rakasimba.
Mafuta asina mafuta akawanda anosanganisira mafuta emuriwo akasiyana-siyana, akadai semafuta emuorivhi, mafuta ecanola, uye mafuta esame. MaAvocado, nzungu (dzakadai semaarumondi, nzungu, nemacashew), uye mbeu (dzakadai sembeu dzezuva nembeu dzemanhanga) ndiwo manyuko akanaka emafuta asina mafuta akawanda. Zvisinei, zvakakosha kuyeuka kuti kunyange zvazvo mafuta asina mafuta akawanda aine mabhenefiti akawanda ehutano, anofanira kudyiwa zvine mwero sechikamu chekudya kwakaringana.
1. Hutano hwemwoyo
Kudya mafuta asina kuzara mumuviri kwagara kuchibatanidzwa nekuvandudza hutano hwemwoyo. Tsvagiridzo inoratidza kuti mafuta asina kuzara mumuviri anogona kuderedza huwandu hweLDL cholesterol, inozivikanwa secholesterol yakaipa. Huwandu hwakawanda hweLDL cholesterol hunogona kuvhara tsinga dzeropa uye kutungamira kuchirwere chemwoyo nestroke. Zvisinei, mafuta asina kuzara mumuviri akaratidzwa kuti anowedzera HDL cholesterol, inozivikanwawo secholesterol yakanaka, zvichizopedzisira zvavandudza huwandu hwecholesterol.
Pamusoro pezvo, chidzidzo chakaburitswa muJournal of Nutrition chakatarisa pakuitika kweatrial fibrillation, chirwere chinowanzo itika pamoyo chinokonzerwa nekudzikira kweropa rinoenda kumwoyo, muvakadzi vane chirwere chemwoyo. Zvakabuda zvinoratidza hukama huripo pakati pekudya mafuta ane hutano uye kudzikira kwenjodzi yeatrial fibrillation.
Saka, kudya chikafu chine mafuta akawanda anogona kubatsira kuchengetedza huwandu hwakanaka hwecholesterol uye kuderedza njodzi yezvirwere zvine chekuita nemoyo.
2. Deredza njodzi yekubatwa nechirwere cheshuga cherudzi rwechipiri
Mafuta asina mafuta akawanda anodzora huwandu hweshuga muropa, saka kudya mafuta asina mafuta akawanda kunogona kuderedza njodzi yechirwere cheshuga cherudzi rwechipiri. Ongororo dzakawanda dzakaratidza kuti kudya mafuta akawanda asina mafuta akawanda kunogona kuvandudza insulin sensitivity uye kuderedza njodzi yechirwere cheshuga cherudzi rwechipiri zvichienzaniswa nekudya kwakapfuma mumakabhohaidhiretsi kana mafuta akawandisa.
Nekushandisa mafuta aya ane hutano mukudya kwako, unogona kubatsira kudzora huwandu hweshuga muropa uye kuvandudza kunzwa kwe insulin. Pamusoro pezvo, mafuta asina mafuta akawanda anogona kubatsira kudzora huremu, chinhu chakakosha mukudzivirira nekurapa chirwere cheshuga.
3. Kudzora huremu
Kusiyana nezvinotendwa nevakawanda, mafuta anogona kubatsira mukuderedza uremu. Kunyangwe mafuta asina mafuta akawanda ari rudzi rwemafuta, zvakaratidzwa kuti anobatsira kuderedza uremu uye kudzivirira kuwedzera uremu. Mafuta asina mafuta akawanda, kana akadyiwa zvine mwero, anogona kubatsira kuderedza uremu uye kuchengetedza uremu.
Izvi zvinogona kunge zvichikonzerwa nekuti zvinosimudzira kunzwa kwekuguta uye kugutsikana, zvichideredza kudya zvakanyanya. Pamusoro pezvo, mafuta asina kuguta anobatsira kudzikamisa huwandu hweshuga muropa, kudzivirira kukwira kamwe kamwe kunogona kukonzera chishuwo uye kudya zvakanyanya. Kuisa mafuta asina kuguta mukudya kwako kunogona kukubatsira kuti unzwe wakaguta kwenguva yakareba uye kuderedza mukana wekudya chikafu chisina hutano, chine macalorie akawanda.
4. Hunhu hwekudzivirira kuzvimba
Kuzvimba kwenguva refu kwakabatana nematambudziko mazhinji ehutano, anosanganisira chirwere chemwoyo, chirwere cheshuga, arthritis, nezvimwewo. Mafuta asina kuzara ane simba rekudzivirira kuzvimba uye anobatsira kuderedza kuzvimba mumuviri wese, zvichipa mabhenefiti akawanda ehutano. Anobatsirawo kugadzira mishonga inodzivirira kuzvimba, zvichibatsirawo kudzivirira kwemuviri kubva kuzvimba. Kuwedzera zvekudya zvakaita semafuta emuorivhi, maavokhado, nenzungu kunogona kubatsira kurwisa kuzvimba uye kusimudzira hutano hwese.
5. Kuvandudza kunwa kwezvinovaka muviri:
Mamwe mavhitamini nemaminerari akakosha anonyungudika mumafuta, zvichireva kuti anoda kuti mafuta anyungudike zvakanaka nemuviri. Mafuta asina kunyungudika anokurudzira kunyungudika kwezvinhu izvi, kusanganisira mavhitamini A, D, E naK. Muzvidzidzo zvemhuka, mafuta asina kunyungudika anogonesa mapfupa kunyungudika calcium zvinobudirira, izvo zvinoguma nekukora kwemapfupa uye kudzikira kwekukura kwemapfupa asina kusimba uye zvirwere zvakaita se osteoporosis. Nekuisa mafuta asina kunyungudika mukudya kwako, unogona kuve nechokwadi chekuti muviri wako unonyungudika uye unoshandisa zvinovaka muviri izvi zvakakosha kusimudzira hutano nekugara zvakanaka.
6. Kuvandudza mafungiro
Kudya mafuta akawanda asina kuzara kunogonawo kubatsira pamanzwiro ako. Uropi hunoda mafuta akakosha kuti hushande zvakanaka, uye mafuta asina kuzara anopa zvinovaka muviri zvakakosha pahutano hwehuropi. Kutsiva mafuta akazara nemafuta asina kuzara mukudya kwako kunogona kuderedza hasha uye kuwedzera kurovedza muviri kwezuva nezuva uye kushandisa simba rekuzorora, zvichireva kuti unopisa macalorie akawanda paunenge wakazorora.
Izvi zvinogona kunge zvichikonzerwa nekushanda kwedopamine mumuviri. Dopamine inofanira kushanda kuti inzwe kugutsikana uye mufaro, uye huwandu hwakawanda hwemafuta akazara mukudya hunodzivirira zviratidzo zve dopamine kuuropi. Saka kusanganisira chikafu chakadai sehove dzine mafuta, nzungu nembeu mukudya kwako kunogona kuwedzera simba reuropi hwako uye kuvandudza hutano hwepfungwa dzako.
Dzidza nezvemafuta asina mafuta akawanda
Mafuta akawanda asina mafuta akawanda, anozivikanwa sePUFA, rudzi rwemafuta ekudya anowanikwa mumafuta emuriwo, mhodzi, nzungu nehove dzine mafuta akawanda. Mafuta aya akapfuma mumafuta anokosha, akadai seomega-3 neomega-6, ayo miviri yedu isingakwanise kugadzira yoga. Omega-3 fatty acids inodzidzwa zvakanyanya nekuda kwekugona kwayo kuderedza kuzvimba, kuderedza BP, uye kutsigira hutano hwemwoyo. Akawanda muhove dzine mafuta akawanda dzakadai sesalmon, trout nesardines, pamwe neflaxseeds, chia seeds newalnuts. Kune rumwe rutivi, omega-6 fatty acids, kunyangwe zvichikoshawo, inofanira kudyiwa zvine mwero sezvo kudya zvakanyanya kunogona kukurudzira kuzvimba uye kuwedzera njodzi yezvirwere zvakasiyana.
Ongorora mafuta asina mafuta akawanda
Mafuta asina mafuta akawanda (MONOUNSATURATE FATES) (MUFA), anowanikwa mumafuta emuorivhi, maavocado, nzungu nembeu, mamwe mafuta ane hutano. Tsvagiridzo inoratidza kuti mafuta asina mafuta akawanda anogona kubatsira kuwedzera cholesterol "yakanaka" ukuwo achideredza cholesterol "yakaipa", zvichizovandudza hutano hwemwoyo. Pamusoro pezvo, mafuta asina mafuta akawanda ane ma antioxidants akawanda, ayo anobatsira kushanda kweuropi uye anobatsira kudzivirira kudzikira kwepfungwa kunokonzerwa nekukwegura. Maavocado nenzungu akapfuma muvhitamini E uye anewo maminerari akasiyana-siyana uye phytochemicals anobatsira pahutano hwese.
Imwe iri nani pane imwe here?
Kana zvasvika kumafuta asina mafuta akawanda (polyunsaturated fats) vs. asina mafuta akawanda (monounsaturated fats), hapana mhinduro yakajeka, sezvo marudzi ese emafuta achipa mabhenefiti akasiyana pahutano. Kusanganisira mafuta akasiyana-siyana ane hutano mukudya kwako ndiko kunokosha pakuchengetedza hutano hwakanaka. Nzira yakaringana inokurudzirwa, kusanganisira musanganiswa wemafuta asina mafuta akawanda (polyunsaturated fats) neemafuta asina mafuta akawanda (monounsaturated fats). Tsiva mafuta asina mafuta asina hutano (saturated fats) neemafuta e-trans nemafuta aya ane hutano nekubika nemafuta emuorivhi, kudya nzungu, uye kuisa hove dzine mafuta muchirongwa chako chekudya chevhiki nevhiki.
Mamwe emanyuko akanakisa emafuta asina mafuta akawanda ndeaya:
● Muorivhi
● Avokadho
● Mafuta emuorivhi
● Muarumondi
● Sarimoni
● Chokoreti nhema
● Mbeu, kusanganisira mbeu dzeflax nembeu dzechia
● Mafuta anodyiwa, anosanganisira mafuta enzungu nemafuta erapeseed
● Nzungu, kusanganisira nzungu ne cashew
Zvose, mafuta asina mafuta akawanda chikamu chakakosha chekudya kune hutano. Nekuwedzera chikafu chakapfuma mumafuta asina mafuta akawanda mukudya kwako kwezuva nezuva sechikamu chekudya kwakasiyana-siyana uye kwakaringana, tinogona kuvandudza hutano hwemwoyo, kudzora huwandu hwecholesterol uye kutsigira kudzora huremu.
Zvakakodzera kutaura izvozvooleoylethanolamide (OEA), inobva mu omega-9 monounsaturated fatty acid oleic acid, ifatty acid derivative yechisikigo inowanikwa muboka remamorekuru emafuta anonzi endocannabinoids. Inogadzirwa mumatishu akasiyana-siyana mumuviri, kusanganisira ura hudiki, chiropa, uye mafuta.
OEA inoita basa rakakosha mukudzora maitiro akasiyana-siyana emuviri, kunyanya kuda kudya, huremu hwemuviri, metabolism yemafuta, kuzvimba, kuona marwadzo, kudzivirira tsinga, uye hutano hwemwoyo.
Mubvunzo: Mafuta akawanda sei asina kudyiwa anofanira kudyiwa zuva nezuva?
A: Sangano reAmerican Heart Association rinokurudzira kuti mafuta mazhinji anowanikwa zuva nezuva anofanira kubva mumafuta asina mafuta akawanda uye asina mafuta akawanda. Chinangwa ndechekutsiva mafuta akazara uye asina mafuta akawanda mukudya nesarudzo idzi dzine hutano uku uchitevedzera zvinodiwa nemacalorie emunhu wega wega.
Mubvunzo: Mafuta asina mafuta anogona kudyiwa nevanhu vane matambudziko ehutano akambovapo here?
A: Ehe! Mafuta asina mafuta akawanda anobatsira vanhu vane chirwere cheshuga kana metabolic syndrome, sezvo achigona kubatsira kudzora huwandu hweshuga muropa uye kuvandudza insulin sensitivity. Zvisinei, zvinokurudzirwa nguva dzose kubvunza nyanzvi yehutano kuti uwane mazano ekudya akakodzera iwe pachako.
Chiziviso: Chinyorwa ichi ndecheruzivo rwese chete uye hachifanirwe kutorwa semazano ekurapa. Mamwe emashoko eblog anobva paInternet uye haasi ehunyanzvi. Iyi webhusaiti ine basa rekugadzirisa, kuronga nekugadzirisa zvinyorwa chete. Chinangwa chekutumira rumwe ruzivo hazvirevi kuti unobvumirana nemaonero ayo kana kusimbisa chokwadi chezviri mukati mayo. Gara uchibvunza nyanzvi yehutano usati washandisa chero mishonga yekuwedzera kana kuita shanduko kuhurongwa hwako hwehutano.
Nguva yekutumira: Gumiguru-13-2023
