Kuyinto cishe cishe wonke umuntu onentshisekelo yokudla okunempilo uyazi : Amafutha agcwele amabi kithi. Bavala umthambo wethu futhi bahlasele inhliziyo.
Kwaze kwaba yilapho nje, okwamanje, abantu abaningi bayeka ukubuza ukuthi ngabe amafutha agcwele ayenempilo ngempela. Amanye ama "amaqiniso" mayelana nokudla esikucabange ukuthi yiqiniso kusukela ngawo-1960 noma ngakho-ke aphikisiwe.
Eqinisweni, Izinkombandlela Zokudla kwabaseMelika, lapho izidakamizwa ezidumile zokudla kanye nezitsha zokudla zakhiwe, ziye zashintsha eminyakeni yamuva. Bayekile ukugcizelela ukubaluleka kokudla ukudla okunamafutha aphansi. Manje sebecebisa ukunciphisa ushukela . Bayeke umqondo wesikhathi eside ukuthi i-cholesterol ekudleni imbi. Kodwa basalokhu beluleka imingcele emikhulu ngamafutha agcwele.
Ngabe Kunconywa Ngakanani Ukudla Okugculisiwe?
I-American Heart Association ixwayisa ukuthi akukho amaphesenti angaphezu kwamaphesenti angu-5 kuya kwangu-6 avela kumafutha agcwele, okungaba ama-gramu ayi-12 amafutha agcweleyo umuntu omuntu odla amakholori angu-2 000 ngosuku. Izinkombandlela Zikahulumeni Zama-2015 zakwaMelika zincoma ukunciphisa amafutha agcwele amaphesenti angu-10 ama-khalori, okungaba ngamagremu angu-22 amafutha agcwele.
Ingabe Bewazi ukuthi i-tablespoon yamafutha omnqumo iqukethe ama-Gramu angu-2 we-Fat Satated?
Sicabanga ngamafutha agcwele kakhulu njengamafutha amaningi, imikhiqizo yobisi ephelele, namafutha kakhukhunathi, kodwa wonke amafutha ayingxube yamafutha ahlukahlukene, futhi ngokuvamile afaka amafutha agcwele.
Lesi yisona sizathu esiyinhloko ukuthi kungani kunzima ukudla ukudla okuncane kunamafutha okudla okugcwele njengoba i-American Heart Association itusa. Kunzima kakhulu ukuthola zonke izakhi ezidingekayo nsuku zonke ekudleni okuphansi kakhulu kunamafutha agcwele.
Ngakho, Uyini Isigwebo?
Nakuba ukudla amafutha amaningi agcwele kungaba kubi kwabanye abantu, noma mhlawumbe kwezinye izimo (njengokunye okunye okukudlayo) ubufakazi bokuthi bubi ngaso sonke isikhathi naso sonke umuntu akubambe kahle kakhulu.
Sifike Kanjani Ukukholelwa ukuthi Amafutha Agculisiwe Awubi?
Kwakuwumphumela wokulwa phakathi kososayensi phakathi nenxenye yekhulu lama-20. Kwakungakaze kube khona ubufakazi obuningi bokuthi amafutha agcweleyo adala isifo senhliziyo, futhi ubufakazi obuningi obulethwe bube nemphutha. Isibonelo, kwesinye isilingo esaziwayo, iqembu elinamafutha eligcwele linenani eliphakeme kakhulu lababhemayo abanzima kulo.
Yiziphi izifundo ezibonisa ukuthi lapho abantu befaka amafutha agcwele ngamafutha anamanzi, njengamafutha ommbila, i-cholesterol yegazi yehla. Wonke umuntu wayecabanga ukuthi lokhu kungasho ukuthi labo bantu bebengatholakali isifo senhliziyo. (Ngokujwayelekile, bebengenjalo, kodwa ngaphezulu kwalokho kamuva.)
Noma kunjalo, kwakuneziphakamiso zombili futhi ngokumelene ne-okuthiwa i-Heart Heart Hypothesis, futhi iqembu eligcwele amanoni liphumelele. Uma unesithakazelo emlandweni wokulwa kwesayensi mayelana nesifo senhliziyo (futhi ngaphezulu kwalesi sihloko ngokujwayelekile) Ngincoma lezi zincwadi ezintathu:
- I-Death By Food Pyramid (2014) nguDenise Minger
- Ama-calories amahle, ama-calories amabi (2007) ngu-Gary Taubes
- I-Big Fat Surprise (2014) nguNina Teicholz
Kwenzekani Kusukela Khona?
Izinto eziningi zokuhlola nokucwaninga okucubungulayo kwenziwe eminyakeni engu-50 nangaphezulu kusukela lezo zosayensi zanqoba impikiswano . O, ungase ucabange ukuthi uma kuyiqiniso ukuthi amafutha agcweleyo enza abantu bahlaselwe yinhliziyo noma imivimbo ukuthi izobe icacile ngokucacile njengoba iminyaka idlule.
Ngamanje kufanele kube ngamaphesenti angu-100 eqinile, akunjalo? Yebo, cha, akunjalo.
UChristopher Ramsden: UScientific Sherlock Holmes
UDkt. Christopher Ramsden weNational Institutes of Health (NIH) uthathe indlela ehlukile kuleso simo. Esikhundleni sokuhola esinye isifundo, uye wangena ngaphansi kwedatha yezifundo ezidala, eziphakeme kakhulu okungenzeka zingatholi isaziso abafanelwe. Imiphumela yamuva yakhicilelwa eBritish Medical Journal ngo-Ephreli ka-2016.
Kulo msebenzi, uRamsden wabuyela eMonor Coronary Survey, elandela abantu abangaphezu kuka-9 000 iminyaka emine nengxenye. Laba bantu babekwe ngezikhungo, ngakho-ke ukudla kwabo kungalawulwa ngokucophelela ekuhlolweni.
Njengoba kuvamile kulezi zifundo, iqembu elilodwa lanikezwa ukudla okuvamile, futhi kwezinye amafutha amaqembu aphezulu kumafutha we-polyunsaturated (amafutha amaningi omega-6) ashintshiwe amafutha agcwele. Njengoba kwavela isifundo esisodwa kuphela kulolu cwaningo olukhulu, uRamsden wayefisa ukwazi ukuthi yiluphi olunye ulwazi olungatholakala.
Kubonakala ukuthi phakathi kwalabo abafa phakathi naleso sifundo, labo abangaphezu kuka-65 babengase babe nokufa uma behlala eqenjini eliphansi-eligcwele! Futhi, uRamsden wathola ukuthi kukhona imibiko ye-autopsy etholakalayo engamaphesenti angama-30 abantu abafa ngesikhathi sesifundo. Uthole ukuthi kulabo bantu ababenama-autopsies, amaphesenti angu-22 alabo ababedle ukudla okujwayelekile ababulawa yisifo senhliziyo, kuyilapho amaphesenti angu-41 alabo abahlala eqenjini eliphansi ligcwele.
Kusho ukuthini lokhu? Akubukeka kuhle ngokuba "Ithimba Eligcwele I-Fat Libi," kodwa asazi ngempela. Njengoba uRamsden esho kulo mbiko wakhe, "Njengoba kunikezwe ukulinganiselwa kobufakazi bamanje, indlela engcono kakhulu ingase ibe yinye yokuthobeka, iqokomise ukulinganiselwa kolwazi lwamanje futhi ibeke ibha ephezulu yokucebisa okungaphezu kwalokho okungahlinzekwa yizidlo zemvelo."
Singase silingeke ukuba sicabange ukuthi imiphumela kaDkt. Ramsden yayiyinto engavamile-okungukuthi, kungenzeka uma engazange ahlole ngokufanayo idatha engashicilelwe ayitholile eSydney Heart Study eyanyatheliswa ngo-2013. Imiphumela yabafana.
Ingabe Lokhu Kusho Ukuthi I-Fat Egculisayo Ilungile?
Eminye yemiphumela engikhulume ngayo ingasenza sicabange ukuthi amafutha agcweleyo ekudleni kwethu akuzona nje "akubi," empeleni "ayahle." NjengoChristopher Ramsden, ngingacebisa ukuthobeka kulokhu. Asikwazi nje ngalesi sikhathi.
Nokho, nanka eminye imibono kanye nemisebenzi ethakazelisayo:
- Ngokuvamile sithi "amafutha agcwele" njengokungathi kuyinto eyodwa kuphela. Kukhona ngempela izinhlobo eziningi zamafutha agcwele, amaningi awo aziwa ukuthi asetshenziswa ngezindlela ezahlukene ngomzimba. (Isibonelo, i -triglycerides ye-chain-medium)
- Amafutha anelisekile azinzile, futhi angeke afinyelele ku-oxidation kunamanye amafutha. Kungenzeka ukuthi eminye yemiphumela engalungile etholakala ngokufaka amafutha we-polyunsaturated ekudleni avela ukuthi ayakhutshwa kalula, futhi nakanjani lokhu kungaba nomphumela omubi emzimbeni.
- Amafutha asetshenziselwa ukuhlinzeka ngama-polyunsaturates agcwele amafutha omega-6 , angaba nemiphumela yokuvuvukala emzimbeni.
- Iqembu labososayensi baseNetherlands lihlaziye ezinye idatha ngemafutha agcwele futhi lithemba ukuthi amafutha agcwele angase angathathi hlangothi, kodwa angaba nemiphumela emibi kakhulu ngaphansi kwesimo sokudla okuphezulu, noma ukudla okuphezulu okusetshenziselwa ukudla. Omunye umqondo wokuthi bona nabanye bahlongozile ukuthi abantu abane-syndrome ye-metabolic noma ukuvuvukala okungapheli cishe bangasabele kahle ngamafutha agcwele.
- Lokhu kungikhumbuza izifundo zeqembu likaDkt. Jeff Volek elibonisa ukuthi uma libhekwa ekudleni okukhulu kwe-carb, umzimba uveza uhlobo oluthile lwamanoni agcwele , okungaba enye yezinhlobo eziyingozi kakhulu.
- Kungase kube nokuhlukahluka komuntu ngamunye ekuphenduleni amafutha agcwele ngenxa yezakhi zofuzo. Ngokuyinhloko, abantu abane-genetic mutation ebizwa ngokuthi i-ApoE4 bangase benze kangcono ngamanoni angaphansi okugcwala ekudleni kwabo.
Ngokusobala, sisenokuningi okumele sikufunde ngale ndaba. Kodwa-ke, indlela engiyifunde ngayo ubufakazi obukhona, abantu bangase bayeke ukucabanga ukuthi umgundi olandelayo abayidla uzovala imishanguzo yabo!
Imithombo:
U-Chowdhury R, et al. I-Association of dietary, circulating, and supplement fatty acids nge risk coronary: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta. Ama-Annal of Medicine Internal 2014 Mar 18; 160 (6): 398-406. i-doi: 10.7326 / M13-1788.
Kuipers RS et. al. Amafutha anelisiwe, ama-carbohydrate nesifo senhliziyo. I-Netherlands Journal of Medicine . 2011 Sep; 69 (9): 372-8.
Ramsden, CE et. al. Ukuhlolwa kabusha kwesidlo sokudla kwenhliziyo-yendabuko: ukuhlaziywa kwemininingwane efunyenwe esuka eMaminithini ye-Minnesota Coronary (1968-73). I-British Medical Journa l 2016 Apr 12; 353: i1246. i-doi: 10.1136 / bmj.i1246.
Ramsden CE, et al. Ukusetshenziswa kwe-linoleic acid ekudleni kokubili ukuvimbela isifo senhliziyo nokufa: ukuhlolwa kwedatha efunyenwe eSydney Diet Heart Study kanye nokuhlaziywa kwe-meta-analysis. I-British Medical Journa l. 2013; 346: e8707
I-Siri-Tarino, et. al. Ukuhlaziywa kwe-meta yezinhlolovo zezinhlangano ezizohlola ukuhlanganiswa kwamafutha agcwele izifo zenhliziyo. I-American Journal of Nutritio Clinic n. 2010 Mar; 91 (3): 535-46. doi: 10.3945 / ajcn.2009.27725.