Sibutsetelo se-Full-Fat Paradox
Uyakholelwa ukuthi uketshezi olugcwele ngamafutha aluhlaza futhi kukwenza ukhuluphele? Lokhu kubangelwe iminyaka eminingi yokucwaninga kobisi lwamakhemikhali kanye nembiko yezindaba ezingalungile ezithonya izingqondo zabathengi. Abantu abaningi basalokhu bengabaza ngemikhiqizo yobisi futhi bakholwa ukuthi bayidla bafika nemiphumela emibi yezempilo.
Ungacabanga yini impilo ngaphandle kwehlobo langempela, i-yogurt noma ubisi lonke? Siye sazicabangela ukukholelwa ukuthi lezi zinhlobo zokudla okunamafutha okugcwele zifaka isandla ekukhuliseni isisindo nokukhuluphala. Ama-soft-fat and non-fat versions kanye nezinye izinketho ezifana ne-soy, ilayisi, nobisi lwe-alimondi bathathe indawo ye-deal yangempela. Ingabe lezi zikhethelo zingcono?
Ngokwezifundo zamuva, ukudla ubisi olugcwele ngamafutha kungase kukugcine uncane . Eqinisweni, okushiwo manje ukuthi abantu abadla amafutha aphansi kakhulu emikhiqizo yobisi cishe banokugqwala kunabantu abadla ubisi olugcwele ngamafutha. Lokhu kuguqulwa kwesibisi sebisi kuyaziwa nangokuthi i-fat fat fat.
Iyini i-Full-Fat Dairy Paradox?
I-fat full-fat paradox iphakamisa ukuthi uma ukhetha izinguquko eziphansi zamafutha wemikhiqizo yobisi, cishe usuke ukhuluphele futhi unempilo uma uqhathaniswa nalabo abadla izinguqulo ezigcwele ngamafutha. Ukukhathazeka kubangele ukudideka okukhulu mayelana nokudla imikhiqizo yobisi. Kunengqondo yini ukuba udle ubisi olunamafutha aphansi nomgomo wokuhlala uncike , uma unamandla okukwenza ungasebenzi kahle?
Ukuze wenze imikhiqizo yobisi ephansi kakhulu ithole okuhle, amafutha ashintshwe ushukela nezinye izithasiselo. Ungase ucabange ukuthi i-yogurt ephansi-fat is enempilo, kodwa okwenzayo okwandisa inani ushukela ekudleni kwakho. Ukudla ushukela oluningi kuhlanganiswa nokuzuza isisindo, ukukhuluphala, nezinye izifo ezingapheli ezifana nesifo senhliziyo senhliziyo.
NgokukaDkt. Kevin Campbell, umqeqeshi we-board-certified futhi owaziwa emhlabeni jikelele, lapho kunciphisa amandla ekudleni, abantu bakhulisa ukudla kwabo kwe-carbohydrate ehlwengile kanye noshukela. Ukudla ushukela oluningi ne-carbohydrate ehlanjululwe yiyona ndlela yokushayela izinkinga zezempilo zezwe lethu, kusho uCampbell.
Kungani Sikholelwa ukuthi I-Milk Ephelele Yomuthi Ayinempilo?
Inkolelo yokuthi amakhemikhali agcwele amafutha akubi kuwe avela emashumini eminyaka yocwaningo kanye nemikhombandlela endala ebonisa ukuthi amafutha agcweleyo akhula amazinga e-cholesterol. Ngokusho kukaCaroline Passerrello, MS, i-RDN, i-LDN, uMkhulumeli we-Academy of Nutrition and Dietetics, izinkombandlela zezinsuku ze-2010-2015 zabaseMelika zincoma ukunciphisa amafutha aphelele angaphansi kuka-10% wekhalori eliphelele ukukhulisa izinzuzo zezempilo.
Ngoba ubisi olugcwele ngamafutha luphakeme emafutheni anelisiwe, liye lawela esigabeni sokudla ukukhawulela. Lezi zincomo zingadinga ukubuyekezwa ngokususelwa empendweni ebufakazi obuseduze bokutholwa komtholampilo.
Yini Okufanele Ngiyikholelwe Ngomanyolo Ogcwele Ngamafutha?
Ngokusho komqondisi wezokwelapha we-British Heart Foundation, ukudla okucebile ngamafutha agcwele ukwandisa i-cholesterol yakho ye-LDL (i-cholesterol embi egazini lakho), ikubeka engozini yokuhlaselwa inhliziyo noma isifo sohlangothi. Lokhu kungase kungabi yiqiniso ngokuphelele, noma okungenani kakhulu esitatimendeni, ikakhulukazi unikeze ucwaningo oluthile mayelana nezinzuzo zezempilo zamafutha omsoco.
Isazi sokudla okunomsoco uCaroline Passerrello uthi kukhona ucwaningo lwamanje nolusanda kuvela olubonisa ukudla ubisi olunamafutha aphelele lungasiza ekulawuleni isisindo. Okunye okutholakala ngemitholampilo kusikisela ukuthi ubisi obugcweleyo abuketshezi ingozi yesifo senhliziyo noma isifo sikashukela.
Ukucwaninga kwamanje nakho kusho ukuthi akuwona wonke amafutha agcwele anziwe alinganayo. Isibonelo, isifundo esisodwa sasihlola amafutha ahlanganisiwe ngomthombo wokudla ngokuqhathanisa inyama ebomvu ngogwayi. Imiphumela yabonisa ukuthi amafutha e-fatty agcwele amafutha avela engozini yesifo senhliziyo ngenkathi ama-fatty acid acids avela ebisikilweni anciphisa ingozi.
Kubonakala sengathi amafutha agcweleyo ngobisi bonke noma ubhotela ukwandisa i-LDL cholesterol (i-cholesterol embi) kodwa futhi yandisa i-HDL ye-cholesterol (i-cholesterol enhle). Ngokusobala, ukuhlukana phakathi kwe-LDL kuya kwe-HDL ye-cholesterol kushiya ingqikithi ye-cholesterol ku-HDL ye-cholesterol engashintshi, noma ngisho ephansi kancane.
Amaqiniso Okunakekelwa Kwezilwane Namakhemikhali
Imikhiqizo yobisi bekuyisisekelo sokudla okunomsoco izinkulungwane zeminyaka, futhi yingxenye yezincomo ezisemthethweni zokudla okunomsoco emazweni amaningi. Ziwumthombo ocebile wezakhi ezibandakanya i-calcium, amaprotheni, i-potassium ne-phosphorus.
Ukudla kwezidakamizwa kunika ama-52-65 amaphesenti okudla kwakho kwansuku zonke nge-calcium kanye namaphesenti angu-20-28 wemfuneko yakho yamaprotheni. Lokhu kubaluleke kakhulu ekutheni impilo ye-bone ne-muscle ikhule. Kungcono ukuthola lezi zondlo ekudleni ubisi olugcwele ngamafutha uma kuqhathaniswa nezinketho zobisi eziphansi?
Kungani Kudla Ukudla Okuphelele Kungcono Ukukhetha
Ukudla ubisi olunamafutha obugcwele kuboniswa ukuhlinzeka izakhi ezibalulekile ukulufumana ezidlweni ezincane ezibangelwa amafutha noma amakhemikhali. Ukudla kwezidakamizwa kunomsoco-obuningi futhi ngaphandle kokushukela okuneziwe uma kuqhathaniswa nezinguqulo ezincane eziphansi. Khumbula, ukudla ushukela oluningi kuboniswa ukuthi kunomthelela ekuzuzeni isisindo, ukukhuluphala, nezinye izinkinga zempilo.
Ngokusho kocwaningo, uhlobo lwe-fatty acid acids (i-SFA) etholakala ekudleni kobisi kungenzeka empeleni lunikeze ukuvikelwa kwesifo senhliziyo. Kubuye kubonakale ukuthi okuqukethwe kwamanoni okunciphisa ubisi kunciphisa ingozi yakho ye-syndrome ye-metabolic nokukhuluphala. I-syndrome ye-metabolic iqoqo lezinto ezinobungozi kuhlanganise ne-cholesterol ephakeme, ukucindezela kwegazi eliphezulu, ushukela ophezulu wegazi, nokuqhathaniswa ngokweqile okungakwandisa ingozi yesifo senhliziyo nesifo sikashukela.
Ukudla ubisi olugcwele ngamafutha kuboniswa ukuhlinzeka ngezinzuzo eziningi zezempilo kubandakanya ukulahlekelwa kwesisindo. UCaroline Passerrello, i-MS, i-RDN, i-LDN, iphakamisa ukuthi uketshezi olunamafutha ogcwele ngokwemikhakha yephethini lokudla okulinganisela ngokuhamba kwesikhathi kungase kwande ukwanda kwe-satiety. Lokhu kungaholela ekuzizweni okugcwele kokugcwele kanye nokudla okungakapheli kwamakhalori amaningi, kusho iPasserrello.
Ucwaningo olulodwa lubonise ukuthi ubisi olugcwele ngamafutha lunemithi enenzuzo kanye nezinye izingxenye zezempilo ezithuthukisiwe. Ngokwesibonelo, kubonakala ukuthi amaprotheni abisiwe aqukethe ama-enzyme avimbela ama-fat cells. Lokhu kuthinta ukuvimbela ukukhuluphala ngokweqile nomfutho wegazi ophezulu.
Ubufakazi obusha bokukholelwa okudala
Ucwaningo lwamanje luye lwafakazela ngokucacile amafutha agcwele ama-milk disadox. Ubufakazi bamuva abusekeli umbono wokuthi amafutha e-milk agqugquzela ukukhuluphala, izifo ze-metabolic, noma izinkinga zenhliziyo.
Ucwaningo olwanyatheliswa kuyi- European Journal of Nutrition lwaluhlolisisa ubudlelwane obuphakathi kokusetshenziswa komanyolo ophezulu we-fat nokukhuluphala, isifo senhliziyo, nesifo somzimba. Imiphumela yabonisa ukuthi ezi-11 ezifundweni ezingu-16 zihlolwe zingavumelani ne-hypothesis yokuthi amafutha e-milk akwenza ukhuluphele. Eqinisweni, iningi lezinto ezifunyenwe ngophenyo kuboniswe ngokungahambisani nanoma yikuphi ukuhlangana kwamafutha e-milk and fat fat body. Okutholakele kubonisa nokuthi ukusetshenziswa kwamafutha aphezulu kakhulu emaphethweni okudla okunempilo akufakisi isifo senhliziyo noma isifo segazi.
Isifundo esikhulu sabantu abathintekayo kubandakanya abahlanganyeli abangaba ngu-15 000 baphenyisisa ubudlelwane bokudla imikhiqizo yobisi nge-syndrome ye-metabolic. Okutholakisiwe kwalolu cwaningo kusikisela ukuthi ukwedla izidakamizwa ezinkulu, ikakhulukazi imikhiqizo yobisi obugcwele, kunganciphisa ingozi ye-syndrome ye-metabolic kubantu abadala asebekhulile nabadala.
Ukubuyekezwa okunzulu kwezifundo eziningi zokulawula okungahleliwe kuhlolisise umthelela wokudla kwesilwane namanoni ebisi lwezinyosi ezifo zesifo senhliziyo nesomzimba. Imiphumela yabonisa ukuthi ayikho ingozi ebonakalayo yezempilo ekudleni imikhiqizo yobisi ephezulu. Amaphuzu ayisihluthulelo alandelayo agcizelelwe:
- Idatha ayisekeli imikhiqizo yamakhemikhali ephezulu enomthelela omubi wezempilo kwi-lipids yegazi kanye nesifo se-metabolic noma se-cardiovascular.
- Idatha ibonisa ukuthi ama-fatty acids (SFA) agcwele ama-milk products ahlanganisa ubisi, ushizi noma i-yogurt basiza i-cholesterol ephansi. Ukuhlanganiswa kwama-peptide we-milk bioactive, amaminerali, namafutha emikhiqizweni yobisi kuthiwa kubambe iqhaza kulokhu kuhla kwe-cholesterol.
- Nakuba kudingeke uphenyo olwengeziwe ukuthi ukusetshenziswa kwezidakamizwa kuthinta kanjani ukuvuvukala, idatha evela ezifundweni eziningana ibonisa ukuthi uketshezi oluningi lwamanoni aluba nomthelela ekuvuvukala kwezinga eliphansi.
- Ukusetshenziswa kobisi kukhonjiswe ukuba kungabi nethonya ekunqandeni kwe-insulin kanye ne-glucose esikhathini esifushane, kodwa kungase kuzuze esikhathini eside. Ucwaningo olwengeziwe luyadingeka.
- Ucwaningo oluthe xaxa luyadingeka ukuthi ukusetshenziswa kwesiphuzo kubangelwa kanjani ukucindezelwa kwegazi nokusebenza kwamascular.
Imithombo Engcono Yokudla Ye-Dairy
Kunobufakazi obanele bokuphakamisa uketshezi olugcwele lwamanoni kungakusiza uhlale uncike futhi unempilo. Ukudla ukudla kwebele kuyasiza nokugcina amathambo aqinile futhi kusekela ukukhula komzimba . Njenganoma yikuphi uhlelo lokudla, ukudla isilinganiso esifanele sokudla kwanoma yikuphi ukudla kubalulekile impilo enhle. Kunconywa ukuba uthenge ukudla okudakayo okudakayo ukuze ugweme ama-hormone engeziwe kanye nama-antibiotic. Okulandelayo kukhona imithombo yamakhemikhali egcwele amafutha aphelele:
- I-yogurt Yonke Ye-Milk - eyinambitheka ngaphezulu kunezinguqulo ezingekho amafutha, lonke ubisi lwe-yogurt luwumthombo ocebile we-calcium namaprotheni. Ngamunye u-8 oz. Ukukhonza kuqukethe amakholori angu-140, amagremu angu-8 amaprotheni, ama-gramu angu-11 ama-carbohydrate, amagremu angu-8 amafutha, no-275 mg we-calcium.
- Ubisi obugcwele - isondlo-mnandi kanye nokunambitheka nokuthungwa okomuncu, ubisi lonke lunikeza isiphuzo esincane sezinzuzo zezempilo. Ngamunye u-8 oz. Ukukhonza kuqukethe amakholori angu-149, 8 amagremu amaprotheni, ama-gramu ayi-11 ama-carbohydrate, amagremu angu-8 amafutha, no-275 mg. calcium.
- Ama-Cheeses Okugcwele (okufaka i-cottage cheese) - ukudla okomuthi okwenziwe ubisi futhi kutholakala ngokuhlobisa imibala, ama-flavour, kanye nemidwebo. Ukuphazamiseka komsoco we-ushizi kuyashintsha kakhulu futhi kuncike kunhlobo ushizi. Ngamunye u-1 oz wokukhonza we-cheddar ushizi cishe ngama-calories angu-114, ama-gram angu-7 amaprotheni, ama-gramu angu-4 ama-carbohydrate, ama-9,4 amagremu, nama-202 mg we-calcium. I-1-cup serving of cottage shizi iqukethe cishe amakholori angu-220, ama-25 amagremu amaprotheni, ama-gram angu-7 ama-carbohydrate, ama-9.7 amagremu amafutha, no-187 mg we-calcium.
- I-Butter - umkhiqizo wobisi onamaphesenti angu-80 we-butterfat. Ngamunye u-1 tbsp wokukhonza uqukethe cishe ama-calories angu-102, .1 amagremu amaprotheni, ama-gramu angu-0 we-carbohydrate, nama-gramu angu-12 wamafutha. Nakuba kungenjalo umthombo omuhle we-calcium, ibhotela langempela liqukethe ama-acids ama-acids amancane akhonjiswa ukunciphisa ukuvuvukala ohlelweni lokugaya. I-Butter iqukethe amavithamini namaminerali abalulekile.
Ulwazi oluwusizo nezinsiza
UCaroline Passerrello MS, i-RDN, i-LDN, uncoma ukukhumbula ama-calories amaningi kanye namafutha aphelele, kuhlanganise namafutha amaningi ayenziwe uma eguqulela emanzini agcwele amafutha. I-Academy of Nutrition and Dietetics inokuxhumanisa ngokuqondile ukuthola nokukhuluma nomuntu obhalisiwe wokudla okunomsoco endaweni yangakini ukuze uthole uhlelo lokudla lomuntu ngamunye.
> Imithombo:
UJean-Philippe Drouin-Chartier et al., Ukubukezwa Okuphelele Kwethonya Lokudla Kwezilwane Ne-Fat Dairy on Risk Cardiometabolic, Intuthuko Yezokudla , ngo-2016
> I-Kratz M et al., Ubuhlobo phakathi kokusetshenziswa kokusetshenziswa kwamakhoma aphezulu namafutha nokukhuluphala, isifo senhliziyo, nesifo somzimba. I-European Journal of Nutrition , 2013
> Michele Drehmer et al, Total and Full-Fat, kodwa hhayi-Low-Fat, Ukufakela Umkhiqizo Wezilwane Kuhlobene Ngokuhambisana Metabolic Syndrome in Abantu abadala, The Journal of Nutrition , 2016
> Rozenberg S et al. Imiphumela yeMikhiqizo yobisi Ukusetshenziswa Kwezempilo: Izinzuzo Nezikholo-I-Commentary evela eBelgium Bone Club kanye ne-European Society yezoMtholampilo kanye Nezomnotho Izinkinga Ze-Osteoporosis, i-Osteoarthritis neMisculoskeletal Diseases. I-Tissue International International . 2016
> Schwingshackl L et al. Ukusetshenziswa kwemikhiqizo yobisi ngokuphathelene nokushintshwa kwezilinganiso ze-Anthropometric kubantu abakudala: Ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwezifundo ze-Cohort. PLoS ONE . 2016
> Thorning TK, et al. Ubisi nemikhiqizo yobisi: okuhle noma okubi emphakathini? Ukuhlolwa kokuphelele kobufakazi besayensi. Ukudla nokudla okunomsoco . 2016